team effort -...
TRANSCRIPT
FORD II FALCON STRENGTH & CONDITIONING
AGILITY MANUAL
TEAM EFFORT
TOUGHNESS
1. Dynamic Warm Up: Full Court
a. Run Down
b. Back Pedal
c. Lateral Side Step & Groin Stretch
d. Fast Shuffle
e. Power Carioca
f. Ankle Walk
g. High Knee Run
h. High Knee Skips
i. Butt Kickers
j. Tin Soldiers
k. Lunge w/Overhead Reach/Inside Drop
2. Mobility
a. Quad Smash w/PVC Pipe x 2 min
b. Hamstrings Smash w/PVC Pipe x 2 min
c. Couch Stretch x 2 min
d. Hamstrings Stretch x 2 min
e. Hip Capsule x 2 min