Name: | Sonny Guadarrama |
---|---|
City: | Austin |
Country: | United States of America |
Membership: | Adult Member |
Sport: | Football/Soccer |
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We will play handball. You will make two even teams. Each team will defend a goal. The rules are you can only take two steps when you have the ball in your hands then you must pass it. The defensive team is allowed to put pressure and try to block passes. You score by throwing the ball into the net. If you take more than 2 steps its a turn over. Encourage players to pass and move since the player with the ball can't advance much.
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Warm UP
Mini band Activation-
squats for those who have them on the lightest band 2 series 10x focusing on the correct squat position, getting into that chair position
Lateral Walk outs
10 to each side x 2 In the athletic position, push yourself laterally, feet are shoulder with apart, upper body stays still
Walk forward, walk backward
10 steps each, in the athletic position, trying not to move upper body
Mini Band Kicks-
10 each Abductor kicks, laces kick, outside kick
Athletic March with bands
20x looking for good form, raising left leg and right arm at the same time and vice versa slow and controlled keep hands open and not clinched
Worlds greatest Stretch
5x each leg, lets work on there form
Forward Lunge with arm rotation
5x each leg, get into a good lunge, leg that is lunged is the same arm opening up
Lateral Lunge
5x each leg sitting low in the lunge bringing hands together
Single Leg RDL
5x each leg looking for balance and looking for that back extension, both arms reaching forward
Flutter kicks
40 total, 20 each leg, back and butt should be on the ground legs should be off the ground about 6 inches and kicking up, keeping the core engaged.
Shoulder Taps
20 total, stay in that strong pushup position keeping your balance, trying not to twist, slow and controlled
Single Leg lateral hops
20 each leg keeping hands on your hips
High Pogos
10 jumps total, looking for height