Monday: For balance and coordination, do three sets of 10 jump and stick drills free with no obstacle, both feet right leg, and left leg. For agility, do the skip series two times 15 yards each drill, then your angles and change of direction three times each angle.
Tuesday: For balance and coordination, red light, green light variations. Agility, crossover moves three times each drill at 10 yards. The 360 jump series, three times each direction.
Wednesday: For balance and coordination, three sets of 10 jump and stick over an obstacle 12 inches maximum on the height. Both feet, right leg, then left leg. For agility, two plyometrics. Do two drills, three sets of 10 for quickness followed by two drills, three sets of ten for maximum explosion.
Thursday: For balance and coordination, utilize a balance device of some sort. Be creative and use whatever is available. For agility, do crossover moves three times each drill. Remember to work both directions. Then do dot drills three times each drill.
Friday: For balance and coordination, three sets of 10, jump and stick from a 12-inch box, both feet, right leg, left leg. For agility, create an obstacle course. Be creative, use a variety of agility moves and have fun.
This is a program for general athletic skills, moving laterally jumping, sprinting, back pedal, change of direction. You still need to work on sport skills such as hitting, throwing, shooting, the things that make success are putting things together to become a better athlete for better performance.
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