30 0 70KB
Tulsa Track and Field Drill Sheet Accel
Speed
Extended Warmup
Body Weight Circuit
Gold - Strength
Backwards Run 2 laps
RPR Wake-Up Drills
400m Jogging, skips, side shuffle, Carioca
Backwards Run 2 Laps
10 Reps - 50m Stride between
Cat-Camel and Thoracic- Blocked Cat/Camel Quad Nordic
Kneeling Rocks (Head up) Prone Head Nods - Up/down & Left/right
Head, Hip, Trunk Circles 100m Buildup or Dribbles
RPR Wake-Up Drills Prisoner Squats x10
Prisoner Squats Front Lunge
20s Plank - Front, Side, Back Cobra/Downward Dogs
Leopard Crawls - Froward/Backward AMN Warmup
Double Leg Bridge, Single Leg Bridge (leg Straight) 100m Buildup or Dribbles
Side Lunge x10 Glute Bridge x10
Side Lunge Donkey Kicks
Forward skip w/ arm swing Backward skip w/ arm swing
Hurdle Walk Overs A-Skip x2
Clam 1, Clam 2, Clam 2 w/ Extension 100m Buildup or Dribbles
Single Leg Squat x10 Groiners x10
Hip Bridge Single Leg Squat
Side shuffle w/ arm swing Forward Lunge w/ reach
B-Skip x2 High Knees x2
Clam 3, Elbow S-Plank w/ hip lifts, S-Plank w/ Leg lifts 100m Buildup or Dribbles
Iron Cross x10 Scorpions x10
Straight Leg lift Side Lift
Backwards Reaching Walk Cross Over Walks - Carioca
Butt Kicks x2 Straight Leg bound x2
Elbow S-Plank w/ Hip & Leg lifts 100m Buildup or Dribbles
Fire Hydrants x10 Drop Squats into Split Stance x10
Inside Lift Lead Leg Lift
Leg Swings Front/Back & Side/Side Scorpions
Backwards Sprint x2 Skip for Height x2
Hand S-Plank Hold, Hand S-Plank w/ Leg Lifts 100m Buildup or Dribbles
Busy Bees The Jerk (Backwards)
Trail Leg Lift Supermans
Iron Cross Inverted Leg Swings - Front/Back & Side/Side
Ankle Dribbles Calf Dribbles
45 Deg Lateral Hip Raise, Raise w/ Internal Rotation 100m Buildup or Dribbles
10 Hip circles Single Leg Bridge w/ Side Whip
Fire Hydrants Trail Leg rotation forward/Backward
A March/A-Skip/A- Double Skip B March/B-Skip
Knee Dribbles Buildups 1x40, 60, 80 (60%, 70%, 85%)
45 Deg, Fire Hydrant, Circles Both Directions Large 100m Buildup or Dribbles
Single Leg Bridge w/ Leg Raise Buildups (50m - 60%, 70%, 80%)
Single Leg hip Thrusts 3x50m Buildup w/ Skip & Scoop Return
Fast Leg Left/Right Skip for distance Ankle Dribble
45 Deg, Small Circles (slight Extended hip), Toe Taps 100m Buildup or Dribbles All Fours Fire Hydrants, Extended hip Circles
Buildups - 3x30 (60%, 70%, 80%)
Dynamic Hurdle Warmup
Head, Hip, Trunk Circles Groiners Leg Swings
100m Buildup or Dribbles
Sprint Continuous Warmup
Tulsa Warmup
The Hurricane
Capt. Cane
50m Jog forward 50m Jog Backward
Jog 100m Side Slide 100m (Switch at 50)
400m Jog (Skip Turns) Prisoner Squats x10
Arm Circle Skips - Forward/Backward Lateral Shuffle
Arm Circle Skips -Forward/Backward Lateral Shuffle
Trail Leg Rotations x10 50m Slide right
Jog 100m Carioca 100m (Switch at 50)
Side Lunge x10 Hip Thrusts x10
Knee Tucks x3 A-Skip
Knee Tucks x3 A-Skip
50m Slide left 50m Skipping Forward
Jog 100m Backwards run 50m
Mountain Climbers x10 Donkey Kicks x10
Quad Stretch B-Skip
Quad Stretch x3 B-Skip
50m Skipping Backward Leg Swings Front/Back
Forward skip w/ Arm circles 50m Head, Hip, Trunk circles
Single Leg Squat x10 400m Jog (1.5-2min)
Hip Cradle Side Lunge
Hip Cradle x3 High Knees
50m Carioca Right 50m Carioca Left
Frankensteins 50m Speed Skaters x10
Skip and Scoopx50m Side Slide x50m
Forward/Backward Lunge Skipping Scoops
Butt Kicks Straight Leg Bound w/ Fast Leg Right
30m Ankle Hops 30m Jog
Calf Bounces x10 Scorpions & Iron Cross x10
Backwards run x 50m Carioca x50m
High Knees Butt Kicks
Straight Leg Bound w/ Fast Leg Left Skip for Height
Busy Bees 20m 50m Jog 30m Skip/Scoop
Leg swings - All Ankle Hops x20m High Knee Butt Kicks 20m
Head, Hip, Trunk circles x10 Speed Skaters x10 Groiners x10
Dribble - Ankle Dribble - Calf Hip Flexor/7 Stretch
Skip for Distance Backwards Run 7 Stretch/Hip Flexor
30m Jog 30m A-Skip
Straight Leg Bounds 20m Fast Leg right 20m
Iron Cross x10 Scorpions x10
Leg Swings
Leg Swings
3x40m Accel (60%,70%,80%)
Fast Leg Left 20m Walking Lunges 20m
4x50m Buildup w/ Walk Back recovery
2x30m accelerations - walk back 2x30m acceleration, 30m float, 30m acceleration
Blue
Triphasic Warmup/Mobility Warmup
Continuous Warmup
Agility Warmup
RPR
400m Jogging, skips, side shuffle, Carioca
Single Leg Ankle Rockers 20 Reps
Stride 20
Backwards Run x20m
Breathing
10 Prisoner Squats 10 Cycle Lunges
Double Leg Ankle jump - 30sec Pigeon Series
Neck Rolls x5e Stride 20
Neck Rolls/Arm Circles/Foot Circles Backwards Run x20m
Psoas Glute
20 Calf Bounces 10 side lunges
Hip 7's w/ Twist Fwd./Rvs Spidermans x5e
Arm Circles 5eF/B High Knees
Trunk Circles/Twists Lateral Lunge
Hamstrings Hips
20 mountain climbers 10 pushups
Saigon Squat w/ Arm Raises Deep Squat Ankle Hops on toes - 15
Trunk Circles Butt Kicks
Hip Cradle x5e High Knee Crossover Run x10/10
Calf Lats
1 lap buildups - Run 100, walk 50
Reverse Nordics Split Squat x 5e
Side Twists & Golf Swings Carioca High Knee
Pushup x5 Shuffle /Turn & Run x10/10
Quads Neck
Sport Lunge - Up onto toe. Split Jumps x5e Single Leg RDL
Carioca Low Knee Knee Tucks x5e IT Stretch 5e
Squats x5 Shuffle/Turn & Run x10/10
Supraspinatus Shoulder Abdominals
Hip Bridge 30s ISO/10 Marches Frog Jumps x5
Conditioning Jumps
Multiple Throw Exercises Level I
Level II
Level III
Mercury (Work to Rest = 1:1)
Kneeling Overhead Throw -Arm only Kneeling Chest Pass
Kneeling Overhead Throw-Torso Standing Chest
Counter-movement Overhead Backwards Throw Counter-movement Underhand w/ jump
Ankle Bounces Side Straddled Hops
Over-Under Pass w/ Partner Side-to-side pass w/ Partner
Overhead Backwards Throw Underhand Scoop Forward Throw
Block Stance Chest Pass (w/ Jump) Forward Hop to Overhead Backwards Throw
Front Straddled Hops Crossover Hops
Sideways Toss Lunge Toss
Forward Jump w/ Chest Pass
Forward Hop to Scoop Throw
Star Hops
Pillar
Strength
Pedestal
Venus (Work to Rest = 1:2)
V-Situps Back Hypers
Leg Toss Weighted Situps - 3 Count Eccentric
Prone hand Stand Single Leg Raise Supine hand stand, Single leg raise
Line Hops Buttkick Jumps
Tuck Jumps Ski Jumps
Leg Toss Toe Touches L-Overs
Pelvic Tilt Isometrics Leg Lowers - 5 Count Eccentric Reverse Crunches - 5 Count Eccentric
Prone Elbow Stand, Single leg raise Supine Elbow Stand, Single Leg Raise Lateral Elbow Stand, Single Leg raise
180’s Rocket Jumps Speed Skaters
Single Leg lateral Turns Straddle Jumps Sing Leg Medial Turns
Side Ups Reverse Crunches
3 Count Flutters Scissors
Lateral hand stand, Single leg raise Prone elbow stand, donkey kick
Wideouts Squat Freeze Jumps
Lane Hops Single Leg Squat Jumps
Pelvic Tilt Isometrics Dead-Bugs
Penguins Plank Rotations
Supine flexed knee, elbow stand hip lift Crunch w/ Low Reach
Step up Jumps
Crunch w/ Low Reach and Twist
Saturn
Walks
Hip Circuit I
Hip Circuit II
Double Leg Bounds (Frog Jumps)
RRR
Low Walks Forward Low Walks Backward
8-Way Hip Side outs
Circles Clockwise Circles Counter Clockwise
Standing Triple Jump (Both to single to single) Alternate leg Bounding
LLL RRLL
Lateral Duck Walks Lunge Extension Walks
Hip Circles Small Hip Circles Big
Clamshells Side Lying Ab/Adduction
Pluto (Jumpers)
LLRR RLRL
Core
Forward L
QL Walks
Javelin Mobility Warmup
Cool Down Series Upper Body Hang Calf Stretch Walking Arm Circles Walking Quad Stretch Walking on Heels Out/In Walking On Toes Out/In Walking on Outside/Inside 5 Chairs Pigeon Matrix
Hurdler Drills
Cat-Camel
Walk-overs (Forward, Backwards, Sideways)
Quadruped Twists T-Spine windmills Seated Overhead Press against wall
Trail Leg Over and Back Stationary Trail Leg Cycle Snap Overs
Lat Stretch Shoulder Dislocations
Cut-Step Drill x5 1 Step Drill Trail x7h (~8steps apart)
Shoulder Overhead Jav. Rowing Rotator Cuff External/Internal Rotations
1 Step Drill Over Top x7h (~8steps apart) 3 Step Trail x7h (~5m apart)
Forward R RRLLRRLL
Level I - Banana Hurdles
Boom-Booms Single Boom-Booms Double Boom-Booms Triple Wall Hip Lock Walking Hip Lock Single Leg Diagonal Plate Snatch to Hip Lock Standing Split Squat Rotations Step up with Plate - (moves behind head) Single Leg RDL X Body Punch to Step up Boom-Booms on Foam
In front Overhead On Shoulders Add Medball to any Medball Sling movement Add Barbell to any
Foot Exercises - Barefoot - 3-5 MAX Intent 2-3s Sitting - Flex and Extend Feet Sitting - Internal and External Sitting - Disassociated Big Toe Flex and Extend Standing - Flex toes, Extend Toes Standing - Internal/External (Keep legs straight) Standing - Flex/Extend Big Toe w/ other toes Standing - One Foot - Flex and Extend Toes Standing - One Foot - Internal/External Standing - One Foot - Big Toe Flex/Extend Slow Rolling Walks - 5-10m One Foot - Fixed Point Rotations
LRLR
Hurdle Hops Level Ia - Banana Hurdles (Lateral)
Pause on Landing Small Double Jump Reactive
Pause on Landing Small Double Jump Reactive
Reactive with Run-Off
Level II - 30" Hurdles
3 step over top x7h (~5m apart)
Bosch Hand Positions
Lunge Jumps
Horizontal Bounds Uranus (Single Leg Bounds)
Medials Laterals
Pause on Landing
7 Stretch
Bosch Drill Progressions
In place Jumps Mars (Work to Rest = 1:2)
AMN Warmup Longitudinal Rocks - Kneeling, Prone x10e Barrel Rolls x6-10 Spiral Stretch x6 Spine Waves x5 Frog Stretch Reaches x5e Glute Rolls x10-20 Hollow Body Hold x10-20s Hollow Body Rocks x5-20 Candlestick to Pike Stretch x5-10
Small Double Jump Reactive Reactive with Run-off
Tulsa Track and Field Drill Sheet RPR
Accel
Breathing - 20s belly breath, scrub sternum, Y area of ribs Psoas - 1-2in over and down from belly button Glute - Back of head/Jaw Hamstrings - Top of Glutes, Tailbone, around to sides of hips Quads - Between ribs and hips, bottom inside of quad Hips - Top of pelvis, all the way around Calf - 45 Degree up from belly button Lats - Ribs, under pecs, same spot on back Neck - Underside of collarbone Supraspinatus - Front of armpit/where chest and shoulder connect Shoulder - Scrub ribs - sides and under pecs Abdominals - Karate Chop inner thighs
Cat-Camel Cobra/Downward Dogs Quad Nordic Kneeling Rocks Hollow Body Hold Hollow Body Rocks Spine Rocks to sit and reach Forward skip w/ arm swing Backward skip w/ arm swing Side shuffle w/ arm swing Forward Lunge w/ Twist & OH Reach (10m) Side Lunge w/ Twist (10m) Backwards Run w/ Butt Kick and reach Cross Over Walks - Carioca High Knee Cross Over -Turn and Run
Body Weight/In Place Warmup RPR Wake-Up Drills Downward Dog/Cobra Glute Rolls Prisoner Squats x10 Front Lunge Pushback Backwards Lunge (in place) Alternating Supermans Side Lunge Glute Bridge Lateral Squat Split Squat Single Leg Squat Groiners Iron Cross Scorpions Fire Hydrants Drop Squats into Split Stance Single Leg Bridge w/ Side Whip Single Leg Bridge w/ Leg Raise Inverted Flexion/Extension Inverted Scissors
Sprint Continuous Warmup Jog 100m Side Slide 100m (Switch at 50) Jog 100m Carioca 100m (Switch at 50) Jog 100m Backwards run 50m Forward skip w/ Arm circles 50m Head, Hip, Trunk circles Frankensteins 50m Speed Skaters x10 Calf Bounces x10 Scorpions & Iron Cross x10 Leg swings - All Ankle Hops x20m High Knee Butt Kicks 20m Straight Leg Bounds 20m Fast Leg right 20m Fast Leg Left 20m Walking Lunges 20m 2x30m accelerations - walk back 2x30m acceleration, 30m float, 30m acceleration
Multiple Throw Exercises Level I Kneeling Overhead Throw Kneeling Chest Pass Kneeling Shoulder Left/Right "single arm"
Level II Standing Overhead Throw Standing Chest Overhead Backwards Throw - Static Start Underhand Scoop Forward Throw - Static Start Block Stance Chest Pass - Static Start
Speed
Leg Swings Front/Back & Side/Side Scorpions Iron Cross Glute Rolls Frog Rocks and Frog Reaches
Handstand Rocks (Head up) Prone Head Nods - Up/down & Left/right Leopard Crawls - Froward/Backward
A March/A-Skip/A- Double Skip/A - Run B March/B-Skip/B-Run Skip for distance x2 Dribble Series Buildups - 3x30 (60%, 70%, 80%)
A-Skip x2 Quad Stretch B-Skip x2 Knee Tucks High Knees x2 Hip Cradle Butt Kicks x2 Shuffle Turn and Run Carioca Shuffle Turn and Run Carioca Straight Leg bound x2 Backwards Sprint x2 Skip for Height x2 Dribble Series
Triphasic Warmup Single Leg Ankle Rockers 20 Reps Double Leg Ankle jump - 30sec Pigeon Series Fwd./Rvs Spidermans x5e Saigon Squat w/ Arm Raises Deep Squat Ankle Hops on toes - 15 Reverse Nordics Split Squat x 5e Sport Lunge - Up onto toe. Split Jumps x5e Single Leg RDL Hip Bridge 30s ISO/10 Marches Frog Jumps x5
Medball 2 Level III
Overhead Back - W/ Countermovement B/T Legs Forward - W/ Countermovement Block Stance Chest Pass - W/ Countermovement
Standing Side Scoop (From Hip) Standing Front Scoop (From Hip) Standing Side Rebound Throw (From Shoulder) Side Lunge Scoop (Wall side knee up) Front Lunge Scoop
Level IV Overhead Back w/ Drop Catch B/T Legs Forward w/ Drop Catch
Level V Forward Hop to Overhead Backwards Throw Forward Hop to Scoop Throw
Hurdle Walk Overs
Medball Slams - Back Straight Rotational Medball Slams - Both Sides Alternating Plate Rotations
Extended Warmup 400m Jogging, skips, side shuffle, Carioca Head, Hip, Trunk Circles 100m Buildup or Dribbles Double Leg Bridge, Single Leg Bridge (leg Straight) 100m Buildup or Dribbles Clam 1, Clam 2, Clam 2 w/ Extension 100m Buildup or Dribbles Clam 3, Elbow S-Plank w/ hip lifts, S-Plank w/ Leg lifts 100m Buildup or Dribbles Elbow S-Plank w/ Hip & Leg lifts 100m Buildup or Dribbles Hand S-Plank Hold, Hand S-Plank w/ Leg Lifts 100m Buildup or Dribbles 45 Deg Lateral Hip Raise, Raise w/ Internal Rotation 100m Buildup or Dribbles 45 Deg, Fire Hydrant, Circles Both Directions Large 100m Buildup or Dribbles 45 Deg, Small Circles (slight Extended hip), Toe Taps 100m Buildup or Dribbles All Fours Fire Hydrants, Extended hip Circles 100m Buildup or Dribbles
Competition Downward Dog/Cobra Cat/Camel Kneeling Rocks Fw Skip w/ arm circles Bwk Skip w/ arm circles Side Shuffle Carioca Fw Lunge w/ Twist & Reach Bwk Lunge w/ Twist & Reach Side Lunge Leg Swings Iron Cross Scorpions Glute Rolls Frog Reaches Frog Rocks Spine Roll to Hamstring Stretch
Hurdler Drills Walk-overs (Forward, Backwards, Sideways) Trail Leg Over and Back Stationary Trail Leg Cycle Snap Overs Cut-Step Drill x5 1 Step Drill Trail x7h (~8steps apart) 1 Step Drill Over Top x7h (~8steps apart) 3 Step Trail x7h (~5m apart) 3 step over top x7h (~5m apart)
A-Skip B-Skip 3 Step Burst Straight Leg Shuffle x2 3 Step Burst Fast Leg Right Fast Leg Left 3 Step Burst Skip Distance Skip Height 5 Step Burst High Knees Butt Kicks 5 Step Burst Ankle, Calf, Knee Dribbles
AMN Warmup Longitudinal Rocks - Kneeling, Prone x10e Barrel Rolls x6-10 Spiral Stretch x6 Spine Waves x5 Frog Stretch Reaches x5e Glute Rolls x10-20 Hollow Body Hold x10-20s Hollow Body Rocks x5-20 Candlestick to Pike Stretch x5-10
In place Jumps
Conditioning Jump Mercury (Work to Rest = 1:1)
Venus (Work to Rest = 1:2)
Horizontal Bounds Mars (Work to Rest = 1:2)
Saturn
Ankle Bounces Side Straddled Hops Front Straddled Hops
Line Hops Buttkick Jumps 180’s
Tuck Jumps Ski Jumps Single Leg lateral Turns
Double Leg Bounds (Frog Jumps) Standing Triple Jump (Both to single to single) Alternate leg Bounding
Crossover Hops Star Hops
Rocket Jumps Speed Skaters
Straddle Jumps Sing Leg Medial Turns
Forward L
Wideouts Squat Freeze Jumps Step up Jumps
Lane Hops Single Leg Squat Jumps Lunge Jumps
Hurdle Hop Progressions Pause on Landing Small Double Jump Reactive Reactive with Run-Off
Uranus (Single Leg Bounds) RRR LLL RRLL
Pluto (Jumpers)
LLRR RLRL
Forward R RRLLRRLL Medials Laterals
LRLR Altitude Landings Double/Single Leg
General Strength/Core Pillar V-Sits Alternating Supermans Side Ups Hand Stand Alternating Supermans Flutters Back Hypers w/ twist L-Overs/Wipers Wrestler's Bridge Pelvic Tilts Crawls - Forward, Backward, Sideways
Strength Leg Toss (solo) Situps - Partner sit on feet Dead Bugs Flutters Reverse Crunches Scissors Penguins Side Plank Rotations DB Single Arm Straight Leg Dead Bug
Max Inch Worms Side Hollow Body Rocks Plank Reach Unders (Hand-to-foot touches) Wipers (medball overhead) Plank Reach Behinds (Hand-to-foot touches) Plank Rotations Pike Walks
Hip Circuit I Fire Hydrants Side outs Clamshells Jane Fondas Pigeon glute lifts/Donkey Kicks
Baton Single Leg Squat Toe Touches Pushups Back Hyper - Full (arms & legs) Side Crunch Lunge Goodmorning Clap Pushups In Place Inchworm w/ pushup HS Prone Flexed Knee Raise Double Leg Eagles
T-Spine Mobility Series Cat - Camel Cat - Camel Lumbar Quadruped Twists Quadruped Twist w/Internal Rotation Upper Body Clam Shells Iron Cross Bent Knee Wipers Hip Rotation Matrix Hip Flexor Steps w/ Rotation (toward knee up side)
Pedestal Prone hand Stand Single Leg Raise Supine hand stand, Single leg raise Prone Elbow Stand, Single leg raise Supine Elbow Stand, Single Leg Raise Side Elbow Stand, Single Leg raise Side hand stand, Single leg raise Prone elbow stand, donkey kick Side hand Stand w/ Bottom Leg Lift Side Elbow Stand w/ bottom leg lift Crawls - Forward, Backward, Sideways
Hip Circuit II Circles Clockwise Circles Counter Clockwise QL Walks Back Crawls
Cross Double Arm/Leg Deadbug Deadbug Contralateral Deadbug Ipsilateral Deadbug Legs only L-Overs/Wipers Seated Leg Extensions
Cool Down Series Upper Body Hang Calf Stretch Walking Arm Circles Walking Quad Stretch Walking on Heels Out/In Walking On Toes Out/In Walking on Outside/Inside 5 Chairs Pigeon Matrix 7 Stretch
Leg Toss (solo) Clap Pushups Wrestlers Bridge Crunchy Frog Feet Elevated Pushup
Roll Out Routine Go Against Muscle Tissue (side-to-side) Quad IT Band - (Back/lateral 45) Glutes - Figure 4 Hamstrings Adductors Lower Back Calves Abs Pecs Upper Back
Leo Single Leg Squat In Place Lunges Pike Pushups Dips Lateral Squats (Feet stay in place) Squats Squat Jumps Kneeling Good Mornings V-Sits Wipers/L-Overs
Ipsilateral Back Crawls Crawls - Forward, Backward, Sideways
Crunches Low Walks Crawls - Forward, Backward, Sideways
P90x In and Outs Bicycles (Front and Back) Crunchy Frog Wide Leg Sit-Ups Scissors
Castle Bulgarian Split Squat Extended Hamstring bridge Pyramid Pushup Single Leg Hamstring Bridge HS Half side plank w/ leg raise Squat Extended Hamstring Bridge w/ March
Waterloo Squat V-Sits Pushup Back Hyper w/ Twist Rocket Jumps
Taurus Pushups Squats V-Sits Back Hypers Clap Pushups Squat Jumps Wipers/L-Overs Wrestler's Bridge Alternating Supermans Burpees
Hip Rock'n'Raise Heel Ups V-Sits Oblique V-Ups Russian Twists
Oxford
Verdun
Airplane Squats Double Leg Eagle Pyramid Pushup Hip Bridge ES Side Plank w/ Leg Raise Single Leg Hip Bridge Pigeon Back extension
Half Squat walk forwards Half Squat walk backwards Half Squat lunge lateral Duck Lung Forwards Lunge Extension Walk Duck walk forwards Duck Walk Lateral
Pushup Double Arm/Leg Deadbug Straight leg raise w/ knee hug Hip Bridge single leg march
Duck Walk Low forwards Duck walk low backwards
Foot Exercises - Barefoot - 3-5 MAX Intent 2-3s Sitting - Flex and Extend Feet Sitting - Internal and External Sitting - Disassociated Big Toe Flex and Extend Standing - Flex toes, Extend Toes Standing - Internal/External (Keep legs straight) Standing - Flex/Extend Big Toe w/ other toes Standing - One Foot - Flex and Extend Toes Standing - One Foot - Internal/External Standing - One Foot - Big Toe Flex/Extend Slow Rolling Walks - 5-10m One Foot - Fixed Point Rotations
Bosch Drill Progressions Boom-Booms Single Boom-Booms Double Boom-Booms Triple Wall Hip Lock Walking Hip Lock Single Leg Diagonal Plate Snatch to Hip Lock Standing Split Squat Rotations Step up with Plate - (moves behind head) Single Leg RDL X Body Punch to Step up Boom-Booms on Foam
Triphasic Warmup/Mobility Warmup Single Leg Ankle Rockers 20 Reps Double Leg Ankle jump - 30sec Saigon Squat w/ Arm Raises Pigeon Series Hip 7's w/ Twist Fwd/Rvs Spidermans x5e Deep Squat Ankle Hops on toes - 15 Reverse Nordics Split Squat x 5e Sport Lunge - Up onto toe. Split Jumps x5e Single Leg RDL Hip Bridge 30s ISO/10 Marches
Tulsa WarmUp Sheet 2 Dynamic Hurdle Warmup 50m Jog forward 50m Jog Backward Trail Leg Rotations x10 50m Slide right 50m Slide left 50m Skipping Forward 50m Skipping Backward Leg Swings Front/Back 50m Carioca Right 50m Carioca Left 30m Ankle Hops 30m Jog Busy Bees 20m 50m Jog 30m Skip/Scoop 30m Jog 30m A-Skip 3x40m Accel (60%,70%,80%)
Sprint Continuous Warmup Jog 100m Side Slide 100m (Switch at 50) Jog 100m Carioca 100m (Switch at 50) Jog 100m Backwards run 50m Forward skip w/ Arm circles 50m Head, Hip, Trunk circles Frankesteins 50m Speed Skaters x10 Calf Bounces x10 Scoripion & Iron Cross x10 Leg swings - All Ankle Hops x20m High Knee Butt Kicks 20m Straight Leg Bounds 20m Fast Leg right 20m Fast Leg Left 20m Walking Lunges 20m 2x30m accelerations - walk back 2x30m acceleration, 30m float, 30m acceleration
eet 2 Tulsa Warmup 400m Jog (Skip Turns) Prisoner Squats x10 Side Lunge x10 Hip Thrusts x10 Mountain Climbers x10 Donkey Kicks x10 Single Leg Squat x10 400m Jog (1.5-2min) Skip and Scoopx50m Side Slide x50m Backwards run x 50m Carioca x50m Head, Hip, Trunk circles x10 Speed Skaters x10 Groiners x10 Iron Cross x10 Scorpions x10 4x50m Buildup w/ Walk Back recovery
Speed Dynamic Warm-Up #2
Continuous Warmup
Agility Warmup
Standing Free Arm Swing x20s Walking Lunges x20m Reverse Walking Lunges 2x20m A-March
Stride 20 Neck Rolls x5e Stride 20 Arm Circles 5eF/B
Backwards Run x20m Neck Rolls/Arm Circles/Foot Circles Backwards Run x20m Trunk Circles/Twists
A-Skip B-March B-Skip Walking Knee Tucks Walking IT Band Stretch Skip for Height
High Knees Trunk Circles Butt Kicks Side Twists & Golf Swings Carioca High Knee Carioca Low Knee
Lateral Lunge Hip Cradle x5e High Knee Crossover Run x10/10 Pushup x5 Shuffle /Turn & Run x10/10 Squats x5
Skip for Distance High Knees Butt Kicks
Knee Tucks x5e IT Stretch 5e
Shuffle/Turn & Run x10/10
Walking Quad/RDL Stretch Fast Leg Right Fast Leg Left Dead Leg 10R, 10L C-Skip Stride (70-80-90%) x30m Backwards Run x30m Alternating Hurdle Stretch x5e Groiners x5e
Altis Acceleration Warmup Torso Activation
Dynamic Flexibility Side to Side Leg Swings Quad Nordic Front to Back Leg Swings Prone Elbow Push-up Scorpions
Cat-Camel
Cobra Downward Dogs Iron Cross Push-up Inverted Sagittal Leg Swings Dynamic Mobility Inverted Frontal Leg Swings Forward Skip w/ Arm Swing Sprint Drills Backward Skip w/ Arm swing A-Skip Side Shuffle w/ Arm Swing A-Double Skip Forward Lunge & Reach Backwards Reaching Walk Carioca
A- Run Fast Leg Right Fast Leg Left Ankle Dribble Calf Dribble Knee Dribble Dribble Acceleration *Each Drill Followed by a 3-5 step burst acceleration with increasing intensities