Side Skip Both Sides (20 Yards Each Side)

Side Skip Both Sides (20 Yards Each Side)

Side Skip Both Sides (20 Yards Each Side)

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Move sideways in a skipping motion, staying on the balls of your feet and keeping your chest up. Use your arms for balance and coordination. Perform the drill in both directions to work evenly.

Dryland Training - 14U Guard

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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)