Northwest Pyometric Drill Routines and Videos

 

WARMUP AT START OF PRACTICE:
Mon, Wed, Fri: Tue, Thur:
   

Jog (50%) 400m & then 1 lap of:
Stride the straights, jog the curves

Hop & Holds, Leg swings

Jog (50%) 400m & then 2 laps of:
Back straight: Ballerinas-facing infield-50m, Windmill skips-50m,
Curve: Sprint (90%)-60m, walk-40m,
Front straight: Ballerinas-facing stands-50m,Windmill skips-50m,
Curve: Sprint (90%)-60m, walk-40m

 

Phase 1 Drills (March)
HOUSE 1A-MON, WED, FRI HOUSE 1B-TUE, THU
   
1. High Knees 1. High Knees
2. Butt Kicks 2. Butt Kicks
3. A-Skips 3. B-Skips
4. Two Foot Tuck Jumps w/20m Sprint 4. Rockettes
5. Heel Walks 5. Heel Walks Backwards
6. Toe Walks 6. Toe Walks Backwards
7. Fast Leg (Left, Right, Alternating) 7. Backward Run
8. Carioca 8. Crazy Legs
9. Lateral Line Jumps 9. A-Runs
10. Supermans 10. Speedskaters
11. Fence Paw On Clap 11. Montain Climbers
  12. Wickets

 

Phase 2 Drills (April)
HOUSE 2A-MON, WED, FRI HOUSE 2B-TUE, THU
   
1. High Knees w/20m Sprint 1. High Knees
2. Butt Kicks 2. Butt Kicks w/20m Sprint
3. A-Skips 3. B-Skips
4. Carioca w/20m Sprint 4. Rockettes
5. Ankling 5. Two Foot Tuck Jumps w/20m Sprint
6. Alternating Fast Leg w/20m Sprint 6. Backwards Hip Stepovers
7. Jogging Double Fast Leg (Alternating) 7. Straight Leg Bounds w/20m Sprint
8. Crazy Legs w/20m Sprint 8. A-Runs
9. Backwards Hip Stepovers 9. Star Jumps
10. Fence Paw On Clap 10. Wickets

 

Phase 3 Drills (May)
HOUSE 3A-MON, WED, FRI HOUSE 3B-TUE, THU
   
1. A-Skips Double Tap 1. High Knees w/Hands On Head
2. Straight Leg Bounds w/Arms Straight Up 2. Butt Kicks w/Hands On Head
3. Straight Leg Bounds (L,R) & Fast Leg (L,R) 3. A-Skips
4. G-Drill Single Leg Hop w/Cycle 4. B-Skips Double Tap
5. Straight Leg Bounds w/Normal Arms 5. Alternating Fast Leg w/Hands On Head
6. Alternating Fast Leg Accelerating 6. Alternating Fast Leg Normal Arms
7. Jogging Double Fast Leg (Alternating) 7. Ankling
  8. Crazy Legs
  9. Two Foot Tuck Jumps w/20m Sprint
  10. Wickets

 

Non-Impact Drill Set
1. Heel Walks
2. Toe Walks
3. Penguin (Toes Out) Walks
4. Pigeon (Toes In) Walks
4. Windmill Skips
5. Leg Swings Set
6. Iron Crosses
7. Scorpions
8. Rockers Into Hurdles
9. Glute Bridge w/Alternating Straight Leg Lifts
10. Supermans
11. Forward Plank w/Straight Leg Lifts
12. Roman Chair Crunches
13. Front Lunges Down and Step Back Up In Place
14. Calf Raises
15. Prisoner Squats