11/3/20 

Dry Land Training Est 40-60min

Dynamic Warm up 10min.  ( Warm up muscles by slowly increasing range of motion) 

• Kicks - front, side, back x 5 each leg

• Absorption / extension  x 5 each leg

• Gate openers - x 5 each leg

• Sweep the floor x 3 

• Roll out hips 10 sec.

• Trunk twist 10 sec.

• Arm circles 10 sec

• Roll out neck front sides ( not back ) 10 sec.

Jump set / lift  15min

•   Pre Set  ( Arms straight up over head - hands held in fist with thumbs at the highest point, back straight flat, chin neutral )

 8 consecutive jumps with all power / lift coming from the toes / balls of feet straight up.  Capture balance point with ankle knee flex before repeating. Arms remain held straight up above the head throughout reps. 

 Mid  Range Set ( Hands, arms in pole plant position -thumbs at the highest point. 

8 consecutive jumps with all power / lift coming from the toes / balls of feet. Focus on timing and creating lift by swinging arms to the Pre Set position at the apex of the jump Capture balance point before repeating the next jump.

Rock Bottom Set ( Ams straight down along side of body swing arms straight up to create lift wrist should flex allowing thumbs to reach the highest point. )

8 consecutive jumps with all power / lift coming from the toes / balls of feet. Focus on timing and creating lift by full arm swing, hands lift in front of body to the Pre Set position at the apex of the jump.  Core should be tight at apex of jump.

Strength 20min

3 sets of 15 standing squats

3 sets of 12 Lunges with rotational twist.

3 sets of 8 push ups.

3 sets of 8 dips ( use chair or bench)

2 set of 8 Burpees

Core 10 min

Crunches 2 sets of 15

Sergeis's 2 sets of 15

Bicycles 2 sets of 15

V-ups 2 sets of 10

Cool Down Walk out 10min

Walk for 5 to 10 min. Hands on hips back flat, chin neutral.  Exercise breathing.