Deadbugs (opposite) - (10 Each Arm)

Deadbugs (opposite) - (10 Each Arm)

Deadbugs (opposite) - (10 Each Arm)

Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees. Slowly lower your right arm and left leg toward the floor while keeping your core engaged, then return to start and repeat on the opposite side—complete 10 reps per arm.

Dryland Training - 12U Driver

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Full Training on Paper

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