April - June 2008 FAST CLASS
A) Jump Rope (Warm-Up)
Three (3) Sets of: Two (2) Minute Rounds with One (1) Minute Rest between Rounds
B) Dynamic Stretches
1) Rotations & Twists (Head-to-Toe)
2) Toe Touch to Sky Touch
3) Squat with Cross Reach
4) Wide Cross-Over toe Touch
5) Leg Swings
6) High Steps
7) High Knees
8) Step-N-Reach
9) Toy Soldiers
10) Toe Walk
11) Heel Walk
12) Horizontal Line Quick Hops
13) Vertical Line Quick Hops
14) Wall Calf Stretch
15) Wall Ankle Stretch
16) Wall Hip Stretch
17) Wall Run
18) Bounding
19) Back Pedal
20) Carioca
C) Speed & Agility Course
1) Double Box Jump
2) Double Forward Roll
3) Two-Step Ladder Sprint
4) Triple Medicine Ball Hop-Overs
5) Zig-Zag Line
6) Four (4) Cone Slalom Sprint to Finish
D) Partner Drills
1) Partner Assisted Hand-Stand Walks
2) 16's (Cross-Court Sprints) - 60 seconds
3) Wheel Barrow Hops (Cross Court)
4) Foul Line to Backboard Taps - five (5) each hand
5) Wheel Barron Walks (Quick - Cross- Court)
6) Partner crouch & Hop Over (Cross - Court)
7) Push-Up with Partner Alternating Hand Slap - five (5) each hand
8) Medicine Ball Side Toss Pass - five (5) each side
9) Medicine Ball Front Push Press Pass - ten (10) passes
10) Medicine Ball Back to Back Hand-Off - five (5) each direction
Three (3) Sets of: Two (2) Minute Rounds with One (1) Minute Rest between Rounds
B) Dynamic Stretches
1) Rotations & Twists (Head-to-Toe)
2) Toe Touch to Sky Touch
3) Squat with Cross Reach
4) Wide Cross-Over toe Touch
5) Leg Swings
6) High Steps
7) High Knees
8) Step-N-Reach
9) Toy Soldiers
10) Toe Walk
11) Heel Walk
12) Horizontal Line Quick Hops
13) Vertical Line Quick Hops
14) Wall Calf Stretch
15) Wall Ankle Stretch
16) Wall Hip Stretch
17) Wall Run
18) Bounding
19) Back Pedal
20) Carioca
C) Speed & Agility Course
1) Double Box Jump
2) Double Forward Roll
3) Two-Step Ladder Sprint
4) Triple Medicine Ball Hop-Overs
5) Zig-Zag Line
6) Four (4) Cone Slalom Sprint to Finish
D) Partner Drills
1) Partner Assisted Hand-Stand Walks
2) 16's (Cross-Court Sprints) - 60 seconds
3) Wheel Barrow Hops (Cross Court)
4) Foul Line to Backboard Taps - five (5) each hand
5) Wheel Barron Walks (Quick - Cross- Court)
6) Partner crouch & Hop Over (Cross - Court)
7) Push-Up with Partner Alternating Hand Slap - five (5) each hand
8) Medicine Ball Side Toss Pass - five (5) each side
9) Medicine Ball Front Push Press Pass - ten (10) passes
10) Medicine Ball Back to Back Hand-Off - five (5) each direction