Warm Ups: Pliometrics (30 seconds each)

1. Squat Jumps

5. Alternating Bear Planks

2. A-Jacks Agility

6. Baseball Diamond Abs

3. Side Hops

7. Pistol Squat

4. Switch Kick Power Jump

8. Push Up
​

Drills

• Slow Toe Rise: 2-8b rep (1x in ea rep): up...2...3...4...down...2...3...4 
• Med Toe Rise: 2-8b reps(4x in ea rep): up 2 down 2, up 2 down 2, up 2 down 2, up 2 down 2
• Fast Toe Rise: 2-8b reps (8x in ea rep): pulse 2-3-4-5-6-7-8, pulse 2-3-4-5-6-7-8
• Fore/Back Slow 7s: 2-8b reps (right, then left)(step close, step close, etc)​

• Fore/Back Skitter 7s: 2-8b reps
• Side Slow 7s: 2-8b reps (step close, etc)
• Side Skitter 7s: 2-8b reps
• Leg Swing: 3 directions. 4 swings per direction. Each leg.
• Soldier Walk: 2-8b reps (think 8b down and 8b back)

Step Work: 2nd Step Left Side (6x per focus per speed)

Lane

• Crossing
• Straight and tall

• Fingers.

Ian

•  Straight Legs 
• Over Cross 

• Straight and tall

 Margaret

• Breathing
• Bum Kicks
• Call Out 2-1-2-1

Ella

• Breathing
• Upward Moves
• ​Call Out 2-1-2-1

Sophia

• Bum Kicks
• Upward Moves
• Straight legs
• ​Bum turns