Post-Bungluster

So I know we may be a little sore from two tourney's in a row, but we have to keep getting faster...
Obviously if you are injured, take care of that.
The workout is the same as a couple weeks ago, because you should be doing it twice and I doubt we all did it for the last two weeks. Run hard.
I'll talk about getting together with others to run tomorrow at practice.

Here it is again:
2 Warm-up laps;
Stretch or plyo stretch;

2 sets of 1600 Fartlek (sprint 100 meters, jog 100 meters, sprint 100 meters, jog 100 meters...until you finish a mile). Rest a few minutes in between each mile.


Plyos:

Lateral jumps over Cone (20 reps)

· Stand with a cone or ball to your left. It is best to use an actual object instead of imaginary. Just be careful not to land on it, especially if it's a ball!!

· Jump to the left over the cone softly landing on the balls of your feet land bending at the knee, then jump to the right. This is 2 reps in total.

Forward/Backward jumps over cone (20 reps)

· Jump over the cone/ball softly landing on the balls of your feet and bending at the knee. Now, jump backwards over the ball using the same landing technique. This is 2 reps.

· Be careful not to snap your knee back to straighten it, maintain a slight bend to the knee.

Single Leg hops over cone (20 reps each leg)

· Hop over the cone/ball landing on the ball of your foot bending at the knee. Now, hop backwards over the ball using the same landing technique. This is 2 reps for one leg.

Vertical Jumps and reach (20 reps)

· Jump up and reach high

Scissors Jump (20 jumps)

· Lunge forward leading with your right leg. Keep your knee over your ankle. Now, push off with your right foot and propel your left leg forward into a lunge position.

· Be sure your knee does not cave in or out, it should be stable and directly over the ankle.

· Remember the proper landing technique; accept the weight on the ball of your foot with a slight bend to the knee.

-Sue