Ancillary

Warm-Up

Lap Around the School and Parking Lot or 4 Laps around the Inside

Long Strides in front of building or down hall way x 4

Accelerations 4 x 30 meter, 2x 50, 3x40, 1x70  (Estimate Distance) Work on Form, High Knee Drive, Tall

Stretch Really Well (Circle Up)

 

Dynamic Set

11)      Head Circles X 10

22)      Trunk Circles x 10

33)      Ankle Circles x 10

44)      Toe Taps x 30 fast each foot

 

Active

51)   Mountain Climbers/Lunges (Down and Back)

62)   Twist Grabs (Shin toward Chest)

73)   Arm Swings (Front and Back with Skip)

84)   A Skip

95)   B Skip

16)   C Skip

77)   High Knee

18)   High Skip/Bound for Height

19)   Karaoke Drill

 

Slow Drill

14)   Toe Walks/Heel Walks

15)   High Kick with Hand

16)   Leg Swing in to Squat

17)   Front Grabs Knee to Chest with Walk

18)   Foot to Rear with Walk

19)   Skip with Exaggerated Leg (Queue Knee Up/Foot Out)

20)   Side Foot Walks 

Ladder Drill

2 Foot Hop

1 Foot Hop (Both Legs)

2 Foot Tap Each Box

Face One Direction-2 Foot Tap Each Box (Switch Direction)

Two In Two Out

Sideways-Diagonals

Hop In/Hop Out, Hop Diagonal

Lunge

Two In Two Out/Squat

Sideways- 2 Tap in/2 Tap Out

Hurdle Drills

2 Foot Hop

1 Foot Hop (Both Legs)

Hop Over/Hop Back, Hop Over

Sideways Hop

Sideways Single Leg (Both Legs)

Weave

Carioca

High Knees

5 Hops-Stride- Acceleration

Zig Zag, Two In/One Out, next Box

Core

3:00 Push-Ups

3:00 Sit-Ups

1:30 Tricep Dips

Plank, Increase Time up to 2:00

Drill Set

Walking knee lift (pull knee to chest)

Walking quad pull (pull heel to glute)

Walking unilateral pike (bend torso to 90 degrees, extending same side arm and leg parallel to ground)

Walking high knee to step out

Walking straight leg kick (“punter” kick)

Jogging high knee to step out

Carioca (each direction)

High knee skipping with windmill arms

Jogging butt kicks

Leg Swings

Hurdle Walks

      Light strides

COUGAR HIP CIRCUIT

1)Clams-Lie on your side and make a 45-degree angle with your knees.  Bending from your hip, move your leg up to 60 degrees, making your legs look like a clamshell opening up.  Lower and repeat. Complete 10 reps on Each Side.

 

2)Lateral Leg Raise-Lie on your side with your leg straight.  Lift your leg to 45 degree and then lower. Complete 5 reps with neutral foot, 5 reps with your toe pointed toward the ground and 5 reps with your toe pointed to the sky.

 

3) Donkey Kicks- Start in a table position. Bring one knee as close to your chest as possible, then kick your footback and try to hook your foot over your back. Complete 10 reps on each side.

 

 

  4)Donkey Whips-Start in a table position. Extend your foot behind you without locking your knee. Swing your foot and left to the side for 5 reps. Repeat on the other side

  5)Fire Hydrant-Start in a table position. Lift your leg so that your knee, lower leg and foot are at the same height as your back.  Complete 8 reps on each side.

 6)Knee Circle, Forward-Start in a table position, but with your knees at a 45 degree angle.  Lift your leg so that your knee, lower leg, and foot are at the same height as your back and make a circular motion with the knee.  Complete 5 reps then switch legs.

 7)Knee Circle, Backward-Start in a table position, but with your knees at a 45 degree angle.  Lift your leg so that your knee, lower leg, and foot are at the same height as your back.  Reach your leg back, then sweep your leg down to make a circular motion with your knee.  Complete 5 reps then switch legs.

 8)Hurdle Trail Leg, Forward-With your hands on a wall, tree, or fence, stand on your left foot and pretend you are skimming your right foot over a hurdle at hip height. Start with 5 reps; you can increase your reps as you gain strength up to 15.  Repeat on the other side.