October - December 2008 FAST CLASS
A) Jump Rope / Jumping Jacks
Four (4) Sets of: One (1) Minute rounds of Each Alternating with Partner each set
B) Dynamic Stretches
1) Rotations (Head-to-Toe)
2) Upper Body (Torso) Twist
3) Wood Chops
4) Squat with cross Reaches
5) Knee Raise to Donkey Kick (Single Leg)
6) Single Leg Anterior Reach
7) Twisting Lunges
8) Leg Swings
C) Partner Exercises (Length of Court)
1) Fireman's Carry (once each side)
2) Wheel Barrow Hops (Explosive)
3) Leap Frogs
4) Wheel Barrow Sprints (Speed)
5) Stacked Push-Up Walks
6) Glute-Ham Negatives with Explosive Push-Ups
7) Recline Pulls to Leg Throw Downs
D) Agility Course
1) Vertical Wall (Alternating five (5) each hand)
2) Five (5) Dot to Forward Roll to Come & Back
3) Broad Jump to Forward Roll
4) Forward Hops
5) Quick Step Ladders (two count each box)
6) Quick Step Horizontal Line Hops (five (5) each side)
7) Quick Step Vertical Line Hops (five (5) each side)
8) Zig-Zag Line
9) Small Cone Slalom
10) Partner Hurdles
11) Ab Dolly Sprints
12) Bob & Weave Line
Four (4) Sets of: One (1) Minute rounds of Each Alternating with Partner each set
B) Dynamic Stretches
1) Rotations (Head-to-Toe)
2) Upper Body (Torso) Twist
3) Wood Chops
4) Squat with cross Reaches
5) Knee Raise to Donkey Kick (Single Leg)
6) Single Leg Anterior Reach
7) Twisting Lunges
8) Leg Swings
C) Partner Exercises (Length of Court)
1) Fireman's Carry (once each side)
2) Wheel Barrow Hops (Explosive)
3) Leap Frogs
4) Wheel Barrow Sprints (Speed)
5) Stacked Push-Up Walks
6) Glute-Ham Negatives with Explosive Push-Ups
7) Recline Pulls to Leg Throw Downs
D) Agility Course
1) Vertical Wall (Alternating five (5) each hand)
2) Five (5) Dot to Forward Roll to Come & Back
3) Broad Jump to Forward Roll
4) Forward Hops
5) Quick Step Ladders (two count each box)
6) Quick Step Horizontal Line Hops (five (5) each side)
7) Quick Step Vertical Line Hops (five (5) each side)
8) Zig-Zag Line
9) Small Cone Slalom
10) Partner Hurdles
11) Ab Dolly Sprints
12) Bob & Weave Line