Download PDF
Download PDF
Dryland Training - 14U Guard
Buy now
Learn more
Full Training on Paper
Download PDF
Dynamic Warm Up
Skipping with Forward Arm Circles (20 yards)
Skipping Backward with Arm Circles (20 yards)
Scorpion (5 Each Side)
Prone Snow Angels (10 times)
Cat Cow (10 times)
90/90 Hips (5 Each Side)
Side Skip Both Sides (20 Yards Each Side)
Bird Dog (5 Each Side)
Shoulder Scap Push-Up (10 times)
Pike Push Up (10 times)
Lower Body (3 Rounds w/ 30s Rest in between)
Wall Sit (60 seconds)
Squat With Overhead Medball Press (10 times)
Box Jump (16") - 6 times
Upper Body (3 Rounds w/ 30s Rest in between)
Pull Up (3-5 times)
Face Pull with Band (10 times)
Eccentric Push-Up (3sec) - (6 times)
Core (3 Rounds w/ 30s Rest in between)
Plank (60 seconds)
Shoulder Tap (10 Each Side)
Deadbugs (opposite) - (10 Each Arm)
Mobility/Stretching
Child Pose Stretch (30 seconds)
Butterfly Stretch (30 seconds)
World’s Greatest Stretch (5 Each Arm)
Preview unavailable
You must log in or sign up to view this lesson.
Login
Sign up
Dryland Training - 14U Guard
Buy now
Learn more
Full Training on Paper
Download PDF
Dynamic Warm Up
Skipping with Forward Arm Circles (20 yards)
Skipping Backward with Arm Circles (20 yards)
Scorpion (5 Each Side)
Prone Snow Angels (10 times)
Cat Cow (10 times)
90/90 Hips (5 Each Side)
Side Skip Both Sides (20 Yards Each Side)
Bird Dog (5 Each Side)
Shoulder Scap Push-Up (10 times)
Pike Push Up (10 times)
Lower Body (3 Rounds w/ 30s Rest in between)
Wall Sit (60 seconds)
Squat With Overhead Medball Press (10 times)
Box Jump (16") - 6 times
Upper Body (3 Rounds w/ 30s Rest in between)
Pull Up (3-5 times)
Face Pull with Band (10 times)
Eccentric Push-Up (3sec) - (6 times)
Core (3 Rounds w/ 30s Rest in between)
Plank (60 seconds)
Shoulder Tap (10 Each Side)
Deadbugs (opposite) - (10 Each Arm)
Mobility/Stretching
Child Pose Stretch (30 seconds)
Butterfly Stretch (30 seconds)
World’s Greatest Stretch (5 Each Arm)