Drills/Core/Strength Circuits

Dynamic Warm-Up                                                 Core

40m                                                                          Windshield wipers

Skipping/arms forward                                             Straight leg crunch

Side step/arm swing                                                Twists crunches

Knee to chest                                                           Hamstring bridge (1 leg up)

Heel to butt                                                               Diagonal straight leg crunches

Glute stretch                                                             Split leg crunch

Crossover touch                                                       Mountain climbers (plank)

Lunge and reach                                                      Supermans (right leg/left arm…reverse)

Toes in, toes out touch                                             Side crunch

Condors (A-walk arm circle)                                     Single leg stands

Lunge and twist                                                       

DynaWalk (back kick)                                                           

Groin stretch                                                       Hips

A walks (prisoner walks)                                     Side plank leg lift

Toe pulls                                                             Clam shells

Fast leg (C Skips)                                               Reverse clam shells

Carioca                                                               Fire Hydrants

Straight leg bounds/Duck walks                         Runner touch

Back stride                                                          Lunge step-up

Stride (60m)                                                                                                                                   

                                                                        Foam roller           

Stretch                                                            Inner thigh (knee to groin)

Calf (on step)                                                   Calf

Calf/hamstring (push-up)                                 IT Band

Hamstring hurdle                                             Glutes

IT Band (cross legs standing)                          Hamstrings

Gluteal (bent leg under or knee to chest)        Quads & hip-flexors

Butterfly

Quad (on stomach)                                                Weights

Lunge stretch                                                         Combo Lift

Iron cross                                                               Push press

                                                                               Squats w/knee up

                                                                               Cleans w/knee up

                                                                               Push-ups

                                                                               Lunge w/ knee up