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RMHS
Dryland Training Exercises
KEY: Intensity Rating
* Low
** Low to Moderate
*** Moderate
**** Moderate to High
***** High
WARM UP DRILLS
1. BW & FW Skipping *
2. Lateral Shuffling *
3. Two Foot Ankle Hop *
Feet shoulder width apart. Using only ankles, hop straight up and
down, push ankles to full extension with each hop. Excellent for
last 1/3 of stride (toe flick).
4. Side To Side Ankle Hop *
Feet shoulder width apart. Using only ankles hop laterally 2-3 feet
landing and taking off from both feet. Push to full extension of
the ankles every hop.
5. Single Foot Side to Side Ankle Hop *
Stand on one foot and hop laterally 2-3 feet and land on other foot.
Push to full extension of the ankle on every hop. Develops lateral
mobility.
6. Double Leg Hops ***
Feet shoulder width apart jump FW leap-frog style continuously. 10
hops down, 10 hops back.
7. Knee Tuck Jump (1 Leg & 2 Leg) ***
Feet shoulder width apart, jump straight up and bring knees to touch
chest and grab with arms. Land on both feet. Repeat immediately.
Go for 30 sec. Develops quickness and quad strength.
8. Heel Tuck Jump (1 Leg & 2 Leg) ***
Feet shoulder width apart, keeping knees pointing down, jump straight
up and kick heels to butt while swinging ar,ms FW. Land on both feet.
Repeat immediately. Go for 30 sec. Develops quickness and quad strength.
9. Spilt Squat Jump ***
Spread feet apart with 1 in front, 1 in back. Bend front leg 90?
at hip and 90? at waist. Jump straight up using arms and land on
both feet in same position.
10. Split Squat With Cycle. *****
Spread feet apart with 1 in front, 1 in back. Bend front leg 90?
at hip and 90? at waist. Jump straight up using arms and switch leg
positions in the air. Try to drive new front leg FW while landing.
Develops drive leg muscles.
PLYOMETRIC DRILLS
1. Standing Long Jump *
Feet shoulder width apart in a semi-squat. Jump FW as far as possible
using arm swing, landing on both feet.
2. Standing Jump Over Cone **
Feet shoulder width apart. Bending only at the hips, jump straight
over the cone landing on both feet on far side. Make feet go over
top of cone, not off to the side.
3. Standing Long Jump With Sprint *****
Feet shoulder width apart in a semi-squat. Jump FW as far as possible
using arm swing, landing on both feet. Upon landing explode into
a 30 foot sprint.
4. 1 Leg Lateral Hops ****
Standing on one foot, jump laterally 3-4 feet taking off from and
landing on same foot. Alternate feet. Go for 30 sec.
5. Lateral Cone Hops ****
Standing with feet shoulder width apart next to cone. Push off laterally,
and bring knees up to chest to jump over the top of cone and back.
6. Hexagon Drill ***
Set up 6 cones in shape of a hexagon. Player stands in middle on
2 feet shoulder width apart, and hops from center to cone and back,
working their way around the hexagon.
7. 2 Foot & 1 Foot FW Cone Hops ***
Set up a line a cones3-4 feet apart in a straight line. Player hops
over each cone in succession on two feet leap frog style.
8. Diagonal Skier Hops ***
Same set up. Now player hops diagonally through line of cones on
both feet.
9. 180? Cone Hops ***
Same set up. Jump alongside cones while turning 180? in air between
them. Land on both feet.
10. Lateral Cone Jumps (1 Leg & 2 Leg) ***
Same set up. Jump laterally over each cone in line down and back
continually.
11. Stadium Hops ****
Feet shoulder width apart at base of stairs, hands on head. Hop up
stairs both feet at a time. Take 2 steps at a time, and gradually
progress to 3 steps at a time, and on….
12. One Leg Hops *****
Stand on one leg and hop as far as possible, landing on same leg.
Use powerful leg swing from other leg to generate distance. 15 hops
down and back, switching legs.
13. FW Triple Jumps *****
Start with feet shoulder width apart. Jump from 2 feet out as far
as possible to 1 foot, then the other, then on to both feet.
14. Single Leg Skier Hops *****
Zig Zag hops taking off and landing on same leg. 15x down and back
switching legs.
15. 1 Leg Depth Jumps *****
Standing on one leg in a squat position. Jump as high as possible
up and down on same leg. Alternate legs.
16. 180/360? Depth Jumps *****
Feet shoulder width apart in a squat position, jump up and out as
far as possible, turning 180/360? in the air. Land on both feet,
knees bent.
17. Hand Stand Push-Ups *****
Hand stand push up with partner holding feet upright. Sets of 5-10,
alternating partners.
18. Moving Split Squat Strides ***
Spread feet apart with 1 in front, 1 in back. Bend front leg 90?
at hip and 90? at waist. While striding FW, jump straight up using
arms and switch leg positions in the air. Try to drive new front
leg FW while landing. Develops drive leg muscles.
19. Single Leg Bounding *****
Standing on one foot, leap FW, swinging arms to gave distance, and
land on other foot. Continuous. Try to touch heel to butt.
20. Sit-Up Passes ****
With a partner. 1 player on ground doing sit-ups, passing ball to
partner standing on feet during sit-up, and then catching return
pass on way down. 4 sets of 10, alternating partners.
OTHER DRILLS:
1. Jump Rope *
2. Skate Stride Jump ***
3. Lateral Plyo Box ***
4. Box Sprint **
5. Leash Resistance Training *****
6. Bungee Cord Drills *****
7. Wrist Curls **
8. Speed Chute Sprint ****
9. Speed Chute Jog/Run ***
10. 4 Square 4 Ball Test
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