The week before sectionals

This week we are going to be concentrating on footwork and hip placement. The exercises we are doing are not to be at 100% but at an increase so you have time to concentrate on you movement during the drill, and the intensity has also been lowered so you will be rested and ready to go for this weekend. So for each exercise you are going to do 4 of each and increasing the speed a little at a time. The first rep will be at 50%, then 75%, then 90%, and the last rep will be 100%.

Hard S & Soft S-Concentrate on getting the outside foot planted when you turn and drop the hips as you are turning. The term push you ass down has been used to describe this hip movement. This movement does a couple of things, lowers your center of gravity (helps you to turn sharper), and the downward force helps your cleats to grip the ground better (less slipping).

30 yard run,stop,turn, & backs- the important thing here is to use small choppy steps to slow down to a stop. The more steps you can get in there quickly the faster you will stop. Also pump your arms while you stop, since your arms are pumping with every step, faster arm pumps = more steps. On the turn same as above you are dropping you hips to turn around.


Warm-up
3xStrides
4xHard S walk back to the start-1 min rest (after all 4)
4xSoft S walk back to the start-1 min rest (after all 4)
4x30 yard run stop turn and 10 yards back.

Stretching routine from a couple of weeks ago. I really like doing this, i felt it helped out in getting my loose. You could also do some kind of yoga for stretching but I would not do this any later then Thursday afternoon.