FK.DW Tuesday 120110

Warm-Up

Skills
Looking at some speed and agility work today. You will need some cones and ideally some agility hurdles and an agility ladder but don't worry if you don't have these, we'll tell you what to do instead.

Single Leg Run through: Set up an agility ladder or some hurdles. Run with one leg outside the hurdles, the other going over the hurdles. Concentrate on lifting the inside leg to the same height as if you were running normally. The outside leg is for stability and balance only so should be kept as straight as possible. An example can be found here. If you don't have hurdles or a ladder, perform the movement over level ground. 2 reps each leg.

Gears: Set up 5 cones 20 metres apart. Start running to the first cone. On reaching the cone, vary the speed to the next cone, and again at each subsequent cone. For example, between cones 1 and 2 run at 1/2 speed, between 2 and 3 run at 3/4 speed, 3 and 4 back down to 1/4 speed and finally full speed between 4 and 5. 2 reps.

Figure 8's: Place two cones 10 metres apart. Starting in a standing position, run a figure 8 around the cones, placing your inside hand on the cone as you turn. Repeat 3 times for one full rep. 2 reps.

Four Point Pop-Up: Start on your hands and knees, feet on the toes. On a signal (or as ready if you are on your own), pop up into a two footed "athletic stance". If you have a partner, have them throw a tennis ball at you to catch as you land. 4 reps.

Ladder Hopscotch: Starting with your feet inside the ladder, hop to both feet outside (one each side) then hop back to inside the next rung of the ladder. Repeat the length of the ladder (a video can be found here at about 20 seconds in). If you don't have a ladder, you can chalk the grid on the floor or just imagine it is there. 2 reps

Tuck Jumps: Starting feet together, jump as high as you can, swinging the arms to gain momentum.Whilst in the air, bring the knees to the chest. 5 jumps x 2 sets.

Conditioning
Death By 10's
Place two cones 10 metres apart. With a continuously running clock, sprint 10 metres the first minute, 20 metres the second minute, 30 metres the third minute and so on until you cannot complete the total number of legs in the time allotted.

Flexibility and cool down

Post rounds completed to FK.UK

Have fun!