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

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

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

Download video file

Start in a high plank with wrists under shoulders, body in a straight line, and elbows tracking about 30–45° from your sides; lower for a full 3 seconds until your chest hovers just above the floor, keeping hips and shoulders descending together. Gently place knees down (or press up if able), return to the top, reset tension, and repeat 6 controlled reps.

Dryland Training - 12U Wing

Buy nowLearn more

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)