January - March 2008 FAST CLASS
A) Jump Rope (Warm Up)
Three (3) Sets of: Three (3) Minute Rounds with One (1) Minute rest between Rounds
B) Dynamic Stretches
1) Rotations & Twists (Head-to-Toe)
2) Cross Reaches (Level & High)
3) High Knees
4) Toy Soldiers
5) Wide Stance Cross-Over toe Touches
6) Wide Stance reach- Under & Touchdowns
7) Multi-plane Lunges
8) Single Leg Anterior Transverse Reach
9) Contra-Lateral Arm Swings
10) Leg Swings
C) Group Exercises (Super Sets)
1) a. Single Leg Med-Ball Romanians
b. Standing med-Ball Press / Self Toss
2) a. Rebound Jumps with Med-Ball
b. Toe Taps on Med-Ball
3) a. Med-Ball Explosive Push-Up with Ball raise
b. Spider-Man Lunges with Hands on Med-Ball
4) a. Med-Ball cross-Over Push-Ups
b. Ankle Jumps (Toes Up!)
5) a. Seated med-Ball Side Smashes
b. Med-Ball on Top / Off wide Push-Up
6) Explosive V-Ups with Med-Ball
D) Speed and Agility Course
1) Shuttle run with 120/60/30/0
2) Vert-Wall with Alternating hand Taps five (5) each
3) Five (5) Dot Drill with Sprint
4) Broad Jump
5) Box Jump with Depth Jump into Hurdles
6) Hop Scotch Ladder Drill
7) Side Shuffle to Cone & Back
8) Ten (10) Quick Hops across Horizontal Line
9) Ten (10) Quick Hops across Vertical Line
10) One Time each way around the Cross
11) Zig Zag / Slalom
12) T-Drill
14) Run-N-Roll
14) Big Cone Corner Touch
15) Run-N-Roll
16) Arrow Drill
Three (3) Sets of: Three (3) Minute Rounds with One (1) Minute rest between Rounds
B) Dynamic Stretches
1) Rotations & Twists (Head-to-Toe)
2) Cross Reaches (Level & High)
3) High Knees
4) Toy Soldiers
5) Wide Stance Cross-Over toe Touches
6) Wide Stance reach- Under & Touchdowns
7) Multi-plane Lunges
8) Single Leg Anterior Transverse Reach
9) Contra-Lateral Arm Swings
10) Leg Swings
C) Group Exercises (Super Sets)
1) a. Single Leg Med-Ball Romanians
b. Standing med-Ball Press / Self Toss
2) a. Rebound Jumps with Med-Ball
b. Toe Taps on Med-Ball
3) a. Med-Ball Explosive Push-Up with Ball raise
b. Spider-Man Lunges with Hands on Med-Ball
4) a. Med-Ball cross-Over Push-Ups
b. Ankle Jumps (Toes Up!)
5) a. Seated med-Ball Side Smashes
b. Med-Ball on Top / Off wide Push-Up
6) Explosive V-Ups with Med-Ball
D) Speed and Agility Course
1) Shuttle run with 120/60/30/0
2) Vert-Wall with Alternating hand Taps five (5) each
3) Five (5) Dot Drill with Sprint
4) Broad Jump
5) Box Jump with Depth Jump into Hurdles
6) Hop Scotch Ladder Drill
7) Side Shuffle to Cone & Back
8) Ten (10) Quick Hops across Horizontal Line
9) Ten (10) Quick Hops across Vertical Line
10) One Time each way around the Cross
11) Zig Zag / Slalom
12) T-Drill
14) Run-N-Roll
14) Big Cone Corner Touch
15) Run-N-Roll
16) Arrow Drill