Sept 3, 2013 Tuesday Home 3:30pm - 7:30PM Warm-up: Ball Juggling - To Failure Until 100x Training Drills: Touch Primero Juggling - To Failure Until 20x Mini Juggling - Successful 20x each leg Highball Trap - 20x each foot Instep Drive>Wall>Bounce>Chest>Repeat - Successful 20x Chip/Scoop>Wall>Deadball Trap>Chip on other foot - Successful 20x each foot 3x Juggle, then Head level juggle > Deadball Trap - 20x each foot Training Drills: Dribbling 5 straight cones Inside Touch - 4x 5 straight cones inside>outside touch - 4x 3 small 2 big zig zag speed dribbling - 4x Inside & Outside Toe Free Speed Dribbling - 20 secs Inside Speed Dribbling - 10 secs Outsole Speed Dribbling - 10 secs Back Heel Speed Dribbling - 15 secs Training Drills: Shooting & Accuracy Dribble 2 cones>v front>shoot - 4x each leg Reny Yu Accuracy Challenge - 2 success(R), 1 success(L) 3 near hits, over 20 tries Crossbar Challenge(YEAH) - 1 chip hit / 4 or 5 attempts Scoop Chip- 5 each foot Scoop Accuracy - 2 success, left and right foot / 10 attempts Skills Training Complete Strength Conditioning: Circuit 1: 30 KettleBell Swings Backward to Forward Lunge 10x each leg Torture Twist - 4 secs each side, 5 reps x2, 1 set Calf Raise - 15x each leg Bent Knee Calf Raise - 15x each leg Rest 1 mins, Drink water Circuit 2: 30 KettleBell Swings Backward to Forward Lunge 10x each leg Torture Twist - 4 secs each side, 5 reps x2, 1 set Calf Raise - 15x each leg Bent Knee Calf Raise - 15x each leg Recovery & Flexibility: Foam Roller Massage Heel & Calves - 10x Hamstrings - 10x both and each leg ITB - 10x Quads - 10x Glutes(Mid & Sides) - 10x Stretching Calf Stretch, Wall Push - 30secs each leg Hamstring, Wall Raise - 30 secs Hamstring, Leg to Chest - 30secs each leg Quad Stretch - 10secs standing, 20secs leaning forward Pelvic Symmetry - 90 secs total each leg Pelvic Symmetry 2 - 60 secs total each leg Food: Chicken Andoks & Rice (A Lot) Vitamins |Training Complete|
Posted on: Tue, 03 Sep 2013 15:24:42 +0000
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