Workout #11

Workout #5 - Square Cut Focus
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Warmup
Take 5 - 10 minutes to get warmed up before training
Drill #1: Green Light, Red Light
How To Get There: Route Running → 10-Yard Out → Intermediate Drill #1
• Do not come to a complete stop. Stop, but slightly coast forward. Kind of like a stutter and go, but not exactly the same.
• Focus on hitting the brakes with each leg first.
Drill #2: Chair Drill
• How To Get There: Route Running → 5-Yard Square In → Drill #4
• Attack each cone, sink your hips & drop your weight & quickly run out of the brake
Drill #3: Soft Press - Foot Fire To Double Stick (Right Leg Up)
• How To Get There: Releases → Soft Press → Drill #2
• Aggressively / patiently approach the DB and then quickly / violently give a double stick and go
Drill #4: Square Box (3-Step)
How To Get There: Route Running → 10-Yard Out → Intermediate Drill #3
• Breakdown starting with each leg first
• Breaking Right Step Sequence: Left, Right, Left
• Breaking Left Step Sequence: Right, Left, Right
Drill #5: Soft Press - Foot Fire To Double Stick (Left Leg Up)
• How To Get There: Releases → Soft Press → Drill #2
• Aggressively / patiently approach the DB and then quickly / violently give a double stick and go
Drill #6: Curl Breakdown Technique (Approach to 3-Step)
How To Get There: Route Running → Curl → Beginner Drill #2
• Chest over knees, nose over toes
• Opposite arm, opposite leg as you approach and as you breakdown.
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