Scorpion (5 Each Side)

Scorpion (5 Each Side)

Scorpion (5 Each Side)

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Lie face down with arms extended out to the sides.
Bend your right knee to 90 degrees.
Lift your right leg and rotate your hips to bring your foot across your body toward your left hand.
Keep your chest and arms on the floor.
Return to start and repeat on the other side.

Dryland Training - 12U Wing

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Full Training on Paper

12U Wing.pdf

Dynamic Warm Up - On the Floor

Scorpion (5 Each Side)

Prone Snow Angels (10 times)

I-Y-T music (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 Arm)

Jumping Jacks (3 Rounds of 20s On/10s Off)

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)

Squat to Jump (10 times)

Split Squat (5 Each Side)

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

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

External Shoulder Rotation (10 Each Arm)

External Shoulder Rotation (10 Each Arm)

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

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

Plank (30 seconds)

Deadbugs (opposite) - (10 Each Arm)

Shoulder Tap (10 Each Side)

Mobility/Stretching

Right and Left Leg Pigeon (30 seconds Each Arm)

Child Pose Stretch (30 seconds)

Overhead Shoulder Stretch (30 seconds)