TECHNICAL | SPEED | ENDURANCE | SPRINT
SINGLE LEG Romain Dead Lift
https://www.youtube.com/watch?v=FujJkRLG1Fg&t=1s
Double Mountain Climber Switches
https://www.youtube.com/shorts/2ocOnEfar4A
Lateral Lunge to Curtsy Lunge
https://www.youtube.com/shorts/3-uUz7pGcNM
Ankle Dribbles
https://www.youtube.com/watch?v=m9IjQFYE-uI
SINGLE LEG: Pogo Complex
https://www.youtube.com/watch?v=OKv2p4738U0
https://www.youtube.com/watch?v=A-7c6aT68zs
https://www.youtube.com/shorts/ALAALyIF9vE
Tempo Runs
https://www.youtube.com/watch?v=p76A1jNp4zU
TECHNICAL | KOORDINATION |
Standing Goodmornings
Split Squats
L-Form Lateral Bound with Pause
Running Bound
Deep Squat Jump
Floating Heel Split Squat
Pause Pushup
Star Plank Reps
Reverse Crunch
3D Lunge
90-90 Ball Pull Over
Tip Toe Walk
TECHNICAL | STRENGHT
45 Degree Hyper Extension
Front Foot Elevated Split Squat
Banded Repeat Bound
Trap Bar or Dumbbell Jump
HE Deep Squat
Box Jump
Pullup or Lat Pulldown
Alternating Incline Dumbbell Press
Hallow Hold Deadbug
Long Lever Marching Bridge
Power Lunge Jumps
Ski Jumps
FWD BWD Skips for Distance
SS Start- 40-yard Sprint
Zig Zag Tempos
Seated Hip Flexor Raise
Quad Elbow Pull Through
Tibial Translation
Advanced Pogo Series
L Lateral Bounds with Pause
Pause Jump
Approach Jump
SL RDL with Rotation
Side Plank Hip Abduction
Trap Bar Deadlift
Offset Front Rack March
HE Goblet Squat
TECHNICAL | SPEED
Triple Pogo to SS with Pulse
Marching Complex
FWD, BWD, Turn, and Sprint
Skips for Distance
Skips for Height
Builds(20, 20, 20)
5 Step Shuffle to Sprint
Split Squat Isometric Contraction
Pushup