Scorpion (5 Each Side)

Scorpion (5 Each Side)

Scorpion (5 Each Side)

Download video file

Lie face down with arms out to the sides. Lift one leg, rotate hips, and reach foot across your body toward the opposite hand. Return to start and switch sides.

Dryland Training - 14U Wing

Buy nowLearn more

Full Training on Paper

Download PDF

Dynamic Warm Up

Skipping with Forward Arm Circles (20 yards)

Skipping Backward with Arm Circles (20 yards)

Side Skip Both Sides (20 Yards Each Side)

Scorpion (5 Each Side)

Prone Snow Angels (10 times)

90/90 Hips (5 Each Side)

Bird Dog (5 Each Side)

Cat Cow (10 times)

Shoulder Scap Push Up (10 times)

Shoulder Tap (10 Each Side) - 3 rounds

Pike Push Up (10 times)

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

Vertical Medball Throw (5 times)

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

Wall Sit (60 seconds)

Box Jump (16") - 6 times

Split Squat with Medball Overhead Press (5 Each Side)

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

Push Up with 1 Arm on Medball (5 Each Arm)

Internal Shoulder Rotation (10 Each Arm)

External Shoulder Rotation (10 Each Arm)

External Shoulder Rotation (10 Each Arm) - Different Angle

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

Plank (60 seconds)

Deadbugs (opposite) - (10 Each Arm)

Mountain Climbers (20 Each Leg)

Mobility/Stretching

Butterfly Stretch (30 seconds)

Child Pose Stretch (30 seconds)

World’s Greatest Stretch (5 Each Arm)