Field Drills
Think you can handle this week's workout? Try it now!
COURSE SAFETY
Several steps will be taken to reduce the risk of injury during this workout. (EMPHASIS ON KNEE SAFETY)
1. All field drills will be demonstrated prior to the work out
2. Form and Intensity are the focus… not speed.
3. Clients will all be given the proper footwear provided by New Balance
4. All equipment used in the workout has been specifically designed for those drills
5. Parachute (POSSIBLE TBD) has a harness that attaches around the waist and is designed for resistance sprinting
Station #1 - Plyometrics (Will take place at the 50 yard line on the north end of the Field)
a. Heismans
Overview
· Open hips & spinal column.
· Stand upright with feet shoulder-width apart.
· Quickly pull knee up and across front of body towards opposing hand as you keep torso pointed straight
· Repeat all reps on one side then alternate.
· Perform 5-10 reps on each side.
b. Squat Jumps
Overview
· Stand with feet shoulder-width apart. Keep your back straight and core tight.
· Squat by lowering your backside to the ground so that your knees don’t extend over your toes.
· Immediately when you squat, jump off the ground by lifting your mid-foot and toes. Jump so that your feet raise off the ground.
· Reach up to the sky with your arms as you jump, keeping your body straight.
· Land on both feet and quickly lower your body to the squatting position.
· Perform 5-10 reps
Station #2 – Cone Drills (ZONE 1. THIS WILL BE PERFORMED 3X)
A. FORWARD (8 CONES SET 5 YARDS APART AND 8 CONES SET 5 YARDS APART PERPENDICULAR).
(EMPHASIS ON KNEE SAFETY)
B. BACKWARD (8 CONES SET 5 YARDS APART AND 8 CONES 5 SET YARDS APART PERPENDICULAR)
(EMPHASIS ON KNEE SAFETY)
C. SIDEWAY (8 CONES SET 5 YARDS APART AND 8 CONES 5 SET YARDS APART PERPENDICULAR)
(EMPHASIS ON KNEE SAFETY)
Station #3 – Speed Rings (ZONE 2. THIS WILL BE PERFORMED 3X)
a. 12 RINGS THAT ARE 19.5" DIAMETER ARE SET 1 FOOT APART IN 2 ROWS.
(EMPHASIS ON KNEE SAFETY)
Station #4 – Ladder Drills (ZONE 3. THIS WILL BE PERFORMED 3X)
There are 3 ladder drills and they will happen one after the other.
a. HIGH KNEE UPS
START WITH YOUR FEET HIP WIDTH APART AT THE BOTTOM OF THE LADDER. STEP FOOT BY FOOT IN EACH RUNG OF THE LADDER PULLING EACH KNEE UP TO THE CHEST IN A MARCHING MOTION. .REPEAT THIS PATTERN IN FLUID MOTION FOR THE LENGTH OF THE LADDER
SPRINT BACK TO BEGINNING 3X
Station #5 – Resistance Sprints with Parachute (Possible TBD) 100 yards. This will be performed on the south end of the 50 yard line.
Safety
· The harness is adjusted easily.
· The chute opens as running begins and causes resistance.
· The parachute opening causes approximately 15 lbs of resistance.
· The Chute weighs approximately 2 lbs.
Clients will run 100 yards with the chute providing resistance as they run.
Station #6 – Stadium Climb (Possibly South West Corner)
They will run up to the top of the stadium on bleachers (or stairs) and then back down to where they started. This is an endurance test until the last client standing. We do the Stadium Climb until there is only one person standing.
X-BLEACHER
CLIMB
