Warm Ups: Pliometrics (30 seconds each)

1. The Hundred
2. Corkscrew
​3. Criss-Cross

4. Side Leg Kick Out: R/L
5. Side Leg lift: R/L- Pt/Flex
6. Side Leg Lift: R/L-Flex/Pt
7. Swan
​8. Superman

Drills

• Slow Toe Rise: 1-8b rep (1x in ea rep): up...2...3...4...down...2...3...4 
• Med Toe Rise: 1-8b reps(4x in ea rep): up 2 down 2, up 2 down 2, up 2 down 2, up 2 down 2
• Fast Toe Rise: 1-8b reps (8x in ea rep): pulse 2-3-4-5-6-7-8, pulse 2-3-4-5-6-7-8​

• Ankle Circles: 2 each direction per foot. Trace a dinner plate with toe.
• Calf Stretch: Right foot forward. Then Left foot forward.
• Rally Hop Back: 1 bang/7 rally hop backs per set. 1 set. 
• Rally Down: 1 bang. 6 rally downs. 1 rally hop back. Right foot and then left foot.
• Rally Hop Back: 1 bang/7 rally hop backs per set. 1 set. 
• Tip Switch toe whip heel step: 8x. 
• Rally Whip Rally Hop back: 8x

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