Friday skills and drills: 10.04.09

Dynamic warm-up: Running integrated dynamic movement buildups

Skills:

-Arm position
-Figure 4 position
-Sprint posture drill: Tall/Fall/Sprint

Reaction Sprints: 100%

-Lay supine head toward line roll left sprint 2X10yrd
-Lay supine head toward line roll right sprint 2x10yrd
-Lay supine feet toward line left side get up sprint 2x10yrd
-Lay supine feet toward line right side get up sprint 2x10yrd
-Lay prone head toward line left foot first sprint 2x10yrd
-Lay prone head toward line right foot first sprint 2x10yrd
-Lay Prone feet toward line get up rotate right 180deg sprint 2x10yrd
-Lay prone feet toward line get up rotate left 180 deg sprint 2x10yrd

Counter Movement Jumps: (CMJ Jumps)

10xCMJ Jumps: reset between jumps
10xCMJ Jumps: continuous
10xCMJ Jumps 3 sec static pause: reset between jumps
10xCMJ Jumps 3 sec static pause: continuous

Dessert: 2000 M row