Dryland Training - 14U Center
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Full Training on Paper

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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)
Glute Bridge (10 times)
90/90 Hips (5 Each Side)
Prone Snow Angels (10 times)
Cat Cow (10 times)
Shoulder Scap Push Up (10 times)
Pike Push Up (10 times)
Shoulder Tap (10 Each Side) - 3 rounds
Lower Body (3 Rounds w/ 30s Rest in between)

Burpees (3 Rounds of 20s ON/10s OFF)
Split Squat (8 Each Side)
Box Jump (16") - 6 times
Upper Body (3 Rounds w/ 30s Rest in between)

Clap Push Up (5 times)
Push Up with 1 Arm on Medball (5 Each Arm)
Face Pull with Band (10 times)
Core (3 Rounds w/ 30s Rest in between)

Plank (60 seconds)
Deadbugs (opposite) - 10 Each Side
Medball Russian Twist (10 Each Side)
Mobility/Stretching

Child Pose Stretch (30 seconds)
Butterfly Stretch (30 seconds)
World’s Greatest Stretch (5 Each Arm)

Dynamic Warm Up

10 Lessons