Sports Drills 06/00

The Warmup:

• 1. Walking lunges, length of room
• 2. BACKWARDS walking lunges, length of room
  **I cue lots of form pointers while we do these. The most helpful is to keep your feet wide, for balance.
• 3. Step touch - turns into leaps, sideways, for DISTANCE! (R-e-a-c-h, with those arms!)
• 4. Back to a step touch
• 5. Squat left/right, turns into plyo squats with hands on thighs for support
• 6. Step touch, catch your breath so it is safe for the following -
• 7. Pushups: hold in the down position, pulse it down, down slow-up slow

The Workout:

• 1. Start from back corner of room, work around the perimeter -
  sprint forward
  shuffle sideways
  backpedal
  carioca
  One or two times in each direction
• 2. Set up six cones, three in front of room, three in back. Explain they are numbered 1 through 6. Everyone starts in middle of room. Start calling out numbers! They have to run to whichever cone you say. If they do not make it there by the time you call the next number, they just change directions and go!
• 3. 'Fast feet' - As fast as they can with their feet. When you say "Drop!" they do one quick squat thrust. Do this for one minute.
• 4. Scissor feet, forward & back - At tempo with your music, then slowly & plyo switch. Alternate speeds for one minute.
• 5. Run laps around the perimeter. At each corner, do a 'football' turn. They have to turn in a circle, in the opposite direction, then continue to run.
• 6. TAG! - I bought some cheap plastic balls at the dollar store. Two people are it. As soon as they are tagged, they immediately begin to chase the new 'it' person. Make sure everyone keeps moving! Try this for five minutes.
• 7. Squat jumps: Slow squat down, EXPLODE up! -or- Drop squat quick, slow rise up on your toes.
• 8. Power jumps: standing broad jump forward, as far as you can. Jump right as far as you can, while facing front. Knee tuck jump (get those knees to your chest!) Jump left as far as you can.
• 9. Suicide drill a.k.a. ladder sprints: Set up three cones, evenly spaced. Run to first, touch cone, run home; run to second, touch cone, run home; run to third, etc...
• 10. Over/under: leap sideways, but go for height-not distance. When you leap, reach up as high as you can. Immediately squat & touch the floor. Continue leaping & squatting for the length of the room. Go from one side of the room to the other & back.
• 11. Blocking drill: (lateral movement agility drill) Hands up in front to block. You yell "left" and "right" - but not in a predictable pattern! - and the participants imagine blocking someone from running past them on that side. You can also do this drill with a partner.

I usually end with some light kickboxing or lo-impact aerobics to cool down. Then some good l-o-n-g stretches. I don't do abs in this class.

I have all sorts of stuff like this. If you want any other ideas, send me some email. If you have any you can share, I would love to add to my repertoire!

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