Dryland Training - 12U Driver
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Full Training on Paper

12U Drive.pdf
Dynamic Warm Up - On the Floor

Iron Cross (5 Each Arm)
Prone Snow Angels (10 times)
I-Y-T (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 Leg)
Squat to Jump (10 times)
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)
Split Squat (5 Each Side)
Box Jump (12"-16")
Upper Body (3 Rounds w/ 30s Rest in between)

Eccentric Push-Up (3sec) - (6 times)
Internal Shoulder Rotation (5 Each Arm)
External Shoulder Rotation (5 Each Arm)
External Shoulder Rotation (5 Each Arm)
Medball Slam (4-6lbs) - (5 times)
Core (3 Rounds w/ 30s Rest in between)

Plank (30 seconds)
Deadbugs (opposite) - (10 Each Arm)
Bear Crawl (10 Step Each Side, only forward)
Mobility/Stretching

Right and Left Leg Pigeon (30 seconds Each Side)
Child Pose Stretch (30 seconds)
Chest Stretch On a Wall

Iron Cross (5 Each Arm)

Iron Cross (5 Each)
Lie flat, arms out in a T. Swing one straight leg across to the opposite hand, keeping shoulders on the ground. Mobilizes hips and spine.