• FRIDAY Context: Practice Dynamic Warm Up Option: 200m jog, then 2 sets: 5 side lunges per side, 5 single arm ring row per side, 5 glute bridges, 5 broad jumps, 10 wall ball Mobilit

  • THURSDAY Skill: Jumping Power (10min) 20R/ 20L – Banded side steps 5-10 – High Box Jumps 5 – Broad Jump to Target (3′, 5′ 7′ must stick landing)

  • WEDNESDAY Context: Practice Dynamic Warm Up Option: 100m run with medball sharing with partner. Then 3 sets of: 10 ring row, 10 lunge steps, 30s plank. Mobility: Shoulder Skill Pra

  • TUESDAY Warm Up: ½ floor Frog jumps Walking half floor in deep lunge Straddle stand (forward, side, backward) push ½ split (hamies and quads) 8 d-dog to up dog 8 Lunge stretch 8-12

  • FRIDAY Context: Competition    Warm Up: 1:00 Joint Circles – Neck Down 3:00 min of Strict Cindy 10 leg sqings/leg/direction 10 Lunges + twist 10 T-spine twists from hands and knees

  • THURSDAY Context:   Practice Warm Up: 1:00 Joint Mob/Movement Flow 20 Jumping Jacks 400m run 5 Down Dog Up Dogs Groiner + Twist/side 10 Squats 10 Good Mornings 10 Pass Throughs 10

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