Wednesday-4/15

Running

First thing:

3x of each exercise into a 20 yrd sprint, with 20 yrd walk rest:

foot fires

foot fire turn left

foot fire turn right

5 tuck jumps

fall downs

scramble ups

Second thing:

5 cones about 2.5 feet apart each.

4x:

15 sec shuffle (entire length and back)

15 sec rest

15 sec side step, two feet in each space

15 sec rest

15 sec hop forward, hop backward

15 sec rest

15 sec hop sideways

45 sec rest

Third thing:

Cone placed 10 and 20 yards away, disc is thrown to you as you turn, when you catch it, you jog it back and then start next sprint.

3x:

sprint 10, cut back at 45 deg. to left

sprint 10, cut back at 45 deg. to right

sprint 20, cut back at 45 deg. to left

sprint 20, cut back at 45 deg. to right

Rest while partner is doing this, and you are throwing.

Fourth thing:

Cone placed 10 and 20 yards out, sprint 20 after each exercise, turn, and sprint back 10.

2x:

foot fire

20 sec rest

foot fire turn left

20 sec rest

foot fire turn right

20 sec rest

falling down

20 sec rest

scramble ups

20 sec rest