Squat to Jump (10 times)

Squat to Jump (10 times)

Squat to Jump (10 times)

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Perform 3 rounds of burpees using a 20-second work, 10-second rest interval. Focus on explosive movement and full range of motion during each 20-second effort.

Dryland Training - 12U Driver

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12U Drive.pdf

Dynamic Warm Up - On the Floor

Iron Cross (5 Each Arm)

Prone Snow Angels (10 times)

I-Y-T (5 Each Arm)

90-90 Hips (5 Each Side)

Cat Cow (10 times)

Shoulder Scap Push Up (10 times)

Pike Push Up (10 times)

World’s Greatest Stretch (5 Each Leg)

Squat to Jump (10 times)

Half Kneeling Thoracic Wall Slide (3 Rounds of 10, 10 seconds rest)

Lower Body (3 Rounds w/ 30s Rest in between)

Glute Bridge (30 seconds)

Split Squat (5 Each Side)

Box Jump (12"-16")

Upper Body (3 Rounds w/ 30s Rest in between)

Eccentric Push-Up (3sec) - (6 times)

Internal Shoulder Rotation (5 Each Arm)

External Shoulder Rotation (5 Each Arm)

External Shoulder Rotation (5 Each Arm)

Medball Slam (4-6lbs) - (5 times)

Core (3 Rounds w/ 30s Rest in between)

Plank (30 seconds)

Deadbugs (opposite) - (10 Each Arm)

Bear Crawl (10 Step Each Side, only forward)

Mobility/Stretching

Right and Left Leg Pigeon (30 seconds Each Side)

Child Pose Stretch (30 seconds)

Chest Stretch On a Wall