Sand Workout #1

So, bought some new agility, speed and plyo gear and am loving using it.  I am coupling this with some 1-person drills on the sand.  A fun couple hours by myself 🙂

Today…

Warmup

  1. Light jog 1/2 mile (loop around park)
  2. 5x – sprint back line to net, back pedal off net, take approach/swing, back pedal to end line [30 sec break after reps]
  3. Down/Back (D/B) – Single leg hop over endline (switch legs miday way through)
  4. 5x – sprint back line to net, block, side shuffle (2) then block – repeat across net and back pedal to end line
  5. :60 plank

Ladder Reps

30 sec rest between the exercise reps

  1. 4x D/B – Quick step (2 legs in each block) – start with right leg lead
  2. 4x D/B – Quick step (2 legs in each block) – start with left leg lead
  3. 4x D/B – 2 legged hops into each block
  4. 4x D/B – Straddle Hops
  5. 4x D/B – Cross Country jumps
  6. 4x D/B – Jump Cuts
  7. 50 sit up twists with 8 lb ball

Hurdles

:30 rest between exercises

  1. 5 loops – 2 legged front jumps – fast
  2. 5 loops – side steps (right leg leads)
  3. 5 loops – side steps (left leg leads)
  4. 3 loops – left leg hop
  5. 3 loops – right leg hop
  6. :30 Rt Plank with twist
  7. :30 Lt Plank with twist

2 minute break after 1-7

:30 rest between exercises

  1. 3 loops – high knees
  2. 3 loops – side jump with stabilize at landing (face right)
  3. 3 loops – side jump with stabilize at landing (face left)
  4. 20 front to back to front jumps
  5. 20 skiers left to right to left jumps
  6. :30 Rt Plank with twist
  7. :30 Lt Plank with twist

2 minute break

JUMPS

  1. 20 tuck jumps
  2. 20 mountain climbers [:30 break)
  3. 5 loops – broad jumps end line to net
  4. 10 burpees with push up [:30 break]
  5. 20 lateral ski jumps with ankle band
  6. 20 scissor squats with ankle band
  7. :30 scissor kick sit ups

VOLLEYBALL

  1. 12 – Bump/Set/Cutty – left side
  2. 12 – Bump/Set/Short – left side
  3. 12 – Bump/Set/Cutty – right side
  4. 12 – Bump/Set/Short – right side
  5. 20 – Ball into net and dig

tourney

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