July - September 2007 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) Shoulder Rotations - five (5) each direction
2) Hip Rotations - five (5) each direction
3) Knee Rotations - five (5) each direction
4) Ankle Rotations - five (5) each direction
5) Cross Over Reach @ Chest Level - five (5) each direction
6) Cross Over Reach @ Chest Level w/ Full Twist - five (5) each direction
7) Cross Over Reach to Opposite Foot - five (5) each direction
8) Cross Over Reach to Opposite Foot w/ Hyper Lateral Flexor - five (5) each direction
9) Contra lateral Arm Swings - ten (10) each direction
10) Walk on Toes - ten (10) each direction
11) Walk on Heals - ten (10) each direction
12) Walking Step & Reach (Lunge) - five (5) each direction
13) Walking Toy Soldiers - ten (10) each leg
14) Partner Assisted Kicks to the Front - ten (10) each leg
15) Partner Assisted Kicks to the Back - ten (10) each leg
C) PARTNER DRILLS
1) Quick Feet (Side by Side or Facing Partner) [Use any line on Gym Floor]
a) Horizontal - Both Feet (15 to 30 seconds)
b) Vertical - Both Feet (15 to 30 Seconds)
c) North / South Alternating Split (Alternating Front) (15 to 30 Seconds)
d) East / West Alternating Split (15 to 30 Seconds)
2) Ladders (Side by Side or Facing Partner) [Partners Race each other down ladder & recycle line]
a) Two-Step Forward (2 times)
b) Hopscotch (2 times)
c) In & Out (2 times - One Each Side)
d) Icky Shuffle (2 times)
3) Skips for Height (Length of Gym)
4) Skips for Distance (Length of Gym)
5) Single Leg Bounds (to half-court & back)
6) Explosive Bounding (Length of Gym)
7) Carioca (Length of Gym)
8) Cartwheels (to half-court & back)
9) Wheel Barrows (Walks and/or Hops) (to half-court & back)
10) Hot Hands - two (2) minutes (One Minute Each)
11) Mirror Hand Clap Push-Ups - five (5) Push-Ups each
12) Ball Drop w/ Increasing Distance - three (3) to Five (5) each
13) Ball Drop Reacting from Sprawl - three (3) to five (5) each
14) Ball Drop Reaction from Seated (or flat on back) 3 - 5 each
15) Blind Toss from Behind (On Wall) - five (5) each
Three (3) Sets of: Three (3) minute rounds with One (1) minute rest between rounds
B) DYNAMIC STRETCHES
1) Shoulder Rotations - five (5) each direction
2) Hip Rotations - five (5) each direction
3) Knee Rotations - five (5) each direction
4) Ankle Rotations - five (5) each direction
5) Cross Over Reach @ Chest Level - five (5) each direction
6) Cross Over Reach @ Chest Level w/ Full Twist - five (5) each direction
7) Cross Over Reach to Opposite Foot - five (5) each direction
8) Cross Over Reach to Opposite Foot w/ Hyper Lateral Flexor - five (5) each direction
9) Contra lateral Arm Swings - ten (10) each direction
10) Walk on Toes - ten (10) each direction
11) Walk on Heals - ten (10) each direction
12) Walking Step & Reach (Lunge) - five (5) each direction
13) Walking Toy Soldiers - ten (10) each leg
14) Partner Assisted Kicks to the Front - ten (10) each leg
15) Partner Assisted Kicks to the Back - ten (10) each leg
C) PARTNER DRILLS
1) Quick Feet (Side by Side or Facing Partner) [Use any line on Gym Floor]
a) Horizontal - Both Feet (15 to 30 seconds)
b) Vertical - Both Feet (15 to 30 Seconds)
c) North / South Alternating Split (Alternating Front) (15 to 30 Seconds)
d) East / West Alternating Split (15 to 30 Seconds)
2) Ladders (Side by Side or Facing Partner) [Partners Race each other down ladder & recycle line]
a) Two-Step Forward (2 times)
b) Hopscotch (2 times)
c) In & Out (2 times - One Each Side)
d) Icky Shuffle (2 times)
3) Skips for Height (Length of Gym)
4) Skips for Distance (Length of Gym)
5) Single Leg Bounds (to half-court & back)
6) Explosive Bounding (Length of Gym)
7) Carioca (Length of Gym)
8) Cartwheels (to half-court & back)
9) Wheel Barrows (Walks and/or Hops) (to half-court & back)
10) Hot Hands - two (2) minutes (One Minute Each)
11) Mirror Hand Clap Push-Ups - five (5) Push-Ups each
12) Ball Drop w/ Increasing Distance - three (3) to Five (5) each
13) Ball Drop Reacting from Sprawl - three (3) to five (5) each
14) Ball Drop Reaction from Seated (or flat on back) 3 - 5 each
15) Blind Toss from Behind (On Wall) - five (5) each