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    Form Run Summer 2010

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    dline99
    The document outlines an activation and intensification workout plan involving dynamic warm up exercises like knee pulls, lunges, and striding down the yard line followed by intensifiers such as high knees, shuffles, cariocas, and sprints meant to build up speed and challenge different muscle groups.

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    © All Rights Reserved
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    Form Run Summer 2010

    Uploaded by

    dline99
    57 views1 page
    The document outlines an activation and intensification workout plan involving dynamic warm up exercises like knee pulls, lunges, and striding down the yard line followed by intensifiers such as high knees, shuffles, cariocas, and sprints meant to build up speed and challenge different muscle groups.

    Original Description:

    Dynamic warm up

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    The document outlines an activation and intensification workout plan involving dynamic warm up exercises like knee pulls, lunges, and striding down the yard line followed by intensifiers such as high knees, shuffles, cariocas, and sprints meant to build up speed and challenge different muscle groups.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Download as doc, pdf, or txt
    57 views1 page

    Form Run Summer 2010

    Uploaded by

    dline99
    The document outlines an activation and intensification workout plan involving dynamic warm up exercises like knee pulls, lunges, and striding down the yard line followed by intensifiers such as high knees, shuffles, cariocas, and sprints meant to build up speed and challenge different muscle groups.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
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    Activation Phase

    10 yard each step knee to chest squeeze and hold


    10 yard each step glute/piriformis pull and hold

    10 yard 1-2-3 hamstring


    10 yard each step quad pull

    10 yard walking lunge


    10 yard 45 walking lunge

    20 yard stride at 70%

    Intensification/Buildup

    20 yard A-skip
    20 yard Backward A-skip * These first four were
    20 yard High Knee Carioca performed time
    permitting
    20 yard High Knee Carioca

    10 yard High Knee, 10 yard 75%


    10 yard Backward High Knee, 10 yard turn & go 75% (on
    whistle)
    10 yard Shuffle, 10 yard 85%
    10 yard Shuffle, 10 yard 85%
    10 yard Quick Carioca, 10 yard 95%
    10 yard Quick Carioca, 10 yard 95%
    20 yard Defense Back style Back Pedal
    10 yard Back Pedal, 10 yard turn and go full speed 100% (on
    whistle)
    10 yard stride, 10 yard accelerate to full speed 100%
    20 yard 3-point stance sprint 100%

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