Designed for an aerobic training cycle that will focus on plyometric, core stiffness and knee health. Complete Warm-up, Core and Knee static movement drills, 25 meter movement drill, then run x1 1/2 mile and record the time, rest 90 sec and repeat the 1/2 mile run x3 total times. Keep your times within 20 sec difference.
Plyo Drills
Pogo Jump
Box Jumps
Depth Jumps
Single Leg Bound
Knee & Core (If you are needing help in these areas)
Side Plank
Single Leg Bridge
Box Sit-up
Reverse Nordic Curl
Movements Drills (for Form correction)
Leg Trace
Alt Glute Walk
Walking Hamstring Ext
A-Skip
B-Skip
C-Skip
Running Training (Only Required for the training)
3 Sets of Sprints for 400-800 meters
