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Exercises

Set 1: 1 round
In/Out Agility
1 minute
Agility Split Squat Touch R & L
1 minute
Agility Dual Hop W/ Tuck Jump
1 minute

Set 2: 1 round
Stretch
1 minute

Set 3: 1 round
Flat Run High Knees
1 minute
Slow High Knees
1 minute
Butt Kicks
1 minute
One Arm Mountain Climbers R
35 seconds
One Arm Mountain Climbers L
35 seconds
High Knees
1 minute
High Knees Faster
1 minute

Set 4: 1 round
Competitive Long Jump R
30 seconds
Competitive Long Jump L
30 seconds
Fake Out Lay Up R
30 seconds
Fake Out Lay Up L
30 seconds

Set 5: 1 round
Daikler Jump Shot R
30 seconds
Daikler Jump Shot L
30 seconds

Set 6: 1 round
Mounted Mat Manouver
2 minutes

Set 7: 1 round
Soccer Kicks R
1 minute
Juggle
1 minute
Soccer Kicks L
1 minute
Juggle
1 minute

Set 8: 1 round
Forehand/backhand R
30 seconds
Forehand/backhand L
30 seconds
Volley/overhand R
30 seconds
Volley/overhand L
30 seconds

Set 9: 1 round
Speed Skaters
1 minute
Slow Skaters
1 minute
Speed Skaters
1 minute

Set 10: 1 round
100m Swim Flutter Kicks W/ Breast Strike
30 seconds
Breast Stroke Only
1 minute
Flutter Kicks W/ Breast Stroke
30 seconds

Set 11: 1 round
Surfing. Padle Free Style & Ride The Wave R
30 seconds
Surf L
30 seconds

Set 12: 1 round
Football Linemans Drill
2 minutes

Set 13: 1 round
Rock Climbing Plyos Mountain Climbers
1 minute
Alt. Lat Push Ups
1 minute
Mountain Climbers Plyos Push Ups
1 minute
Lat Push Up R
1 minute
Lat Push Up L
1 minute

Set 14: 1 round
Pitch W/ Mountain Climber Switch
2 minutes
Batter Up
1 minute


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