Core and Upper Body Workouts

Core Workout Options

1. Ins and outs
2. Bicycles (forward & reverse)
3. Crunchy frogs
4. Scissors
5. Heels to heavean (pulse ups)
6. Touch the sky
7. Boat
8. Torso twist w/leg extension
9. Banana roll
10. Side hip raise
11. Superman
12. Ironman

Upper Body Workout Options

1. Arm cirlces (hands up front & back/hands down front & back)
2. Standard push ups
3. Wide push ups
4. Military push ups
5. Diamond push ups
6. Chair dips
7. Side triceps rise
8. Pike push up
9. Dive bomber push up
10. Plank hold

Agility & Speed Drills

Agility Ladder:

• Forward Quick Step
  (alternate each foot in box, stepping twice)
• Lateral Quick Step
  (alternate each foot in box, stepping twice)
• Lateral Shuffle (facing forward)
  (keep one foot in center, stepping up with foot in box)
• Lateral Shuffle with Crossover (facing forward)
  (first step outside of box, then cross leg over into box, shuffling to opposite side of ladder)
• Lateral Split Shuffle (facing sideways on ladder)
  (step in and out of box in following pattern: in-in, out-out. Step in each box twice)
• Double foot split step
  (feet landing at same time)
• Skier
• Single Leg Jump
• Single Leg Skier
  

Sprint Drills:

• Forward skip
• Lateral Skip, crossing leg in front
• Lateral Skip, crossing leg behind
• Lateral Skip, alternating front and back
• Butt Kicks
• High Knee Crossovers