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Workout #11

Workout #5 - Square Cut Focus

Workout #5 - Square Cut Focus

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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