Lesson 11, Topic 1
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Day 1: Warm Up

Ryan Basham October 6, 2021
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Lower Body Warm Up

Sets: 2 of each exercise, as described

Distance: 10 – 20 yards per rep

  1. Walking Lunge – 1x Regular, 1x Rotate each way
  2. Reverse Lunge – 1x Regular, 1x Rotate each way
  3. Inch Worm – 5x Jog it Out, 5x Jog it Out
  4. Lateral Lunge – 5x Jog it Out, 5x Jog it Out
  5. Glute Activation – 30 seconds, 30 seconds

Animal Walks

Sets: 2 of each exercises, as described

Distance: 10-15 yards

Speed: Walk SLOWLY! Focus on the movement.

  1. Bear Crawl – Forward/Backward 2x each
  2. Lateral Bear Crawl – 2x each
  3. Crab Walk – 2x each

Sprint Warm Up

Sets: As listed for each exercise

Distance: 10-20 yards per rep

  1. Side Shuffle (both sides) – 50%, 75%, 100%
  2. Buildup Sprints (base stealing start) – 60%, 70%, 80%, 90%, 100%, 100%
  3. Shuffle to Sprint (both sides) 2x per side, Shuffle into 100% Sprint
  4. Backpedal to Sprint (turn left/ turn right) 2x per side, 2-7 yard backpedal into 100% sprint
  5. Base Stealing Sprint – Straight Steal, Straight Steal, Delayed, Delayed, Ball in Dirt, Ball in Dirt