Dryland Training - 14U Wing
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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)
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)

Split Squat with Medball Overhead Press (5 Each Side)

Stand in a split stance holding a medball at chest level. Lower back knee toward the ground into a split squat, then press the ball overhead as you rise. Repeat 5 times per side.