Skills and Drills

Skills and Drills Class #1

• 1. Agility drills - quick feet in and out, making sure to use each ring.
• 2. Split into 2 groups. 1 group-jumps rope/1 group-runs an obstacle course. Each group does the exercise for 2 minutes then switch. For a total of 4 minutes. Obstacle course- Military crawl
• 3. Jog across the room and do 10 push-ups, do 4 squats for the transition and jog across the room and do 9 push-ups, keep going until you get down to 1 pushup
• 4. Interval Circuit
  • A. 60 Seconds- Burpees
  • B. 60 seconds - jumping jacks,
• 5. Step Drill - Run over the step with both legs, turn around and run back up, total 4 minutes
• 6. Squat walks down floor, skipping back - total 4 minutes
• 7. Interval Circuit
  • A. 60 Seconds - High knees
  • B. 60 seconds - jumping jacks
• 8. Agility drills with dumbbells as cones
  • A. Shuttle drills 60 seconds
  • B. Run around dumbbells - agility
  • C. Shuffle drill
  • D. Sprint to last cone & backpedal to second cone, sprint to last come; turn around and repeat.

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