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Northwest Pyometric Drill Routines and Videos |
WARMUP AT START OF PRACTICE: | |
Mon, Wed, Fri: | Tue, Thur: |
Jog (50%) 400m & then 1 lap of: 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. Heel Walks | 1. Heel Walks Backwards |
2.Toe Walks | 2. Toe Walks Backwards |
3.Dribbles (Walking then low) | 3. High Knees |
4. High Knees | 4. Butt Kicks |
5. Butt Kicks | 5. Rockettes |
6. A-Skips | 6. B-Skips |
7. Two Foot Tuck Jumps w/20m Sprint | 7. Crazy Legs |
8. Fast Leg (Left, Right, Alternating) | 8. A-Runs |
9. Carioca | 9. Speedskaters |
10. Lateral Line Jumps | 10. Montain Climbers |
11. Fence Paw On Clap | 11. Wickets |
Phase 2 Drills (April) | |
HOUSE 2A-MON, WED, FRI | HOUSE 2B-TUE, THU |
1. Backwards Hip Stepovers | 1. Backwards Hip Stepovers |
2. Dribbles (low transition mid) | 2. High Knees |
3. High Knees w/20m Sprint | 3. Butt Kicks w/20m Sprint |
4. Butt Kicks | 4. Rockettes |
5.A-Skips | 5. B-Skips |
6. Carioca w/20m Sprint | 6. Two Foot Tuck Jumps w/20m Sprint |
7. Alternating Fast Leg w/20m Sprint | 7. Scissors Into 20m Sprint |
8. Jogging Double Fast Leg (Alternating) | 8. A-Runs |
9. Crazy Legs w/20m Sprint | 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 | 1. High Knees w/Hands On Head |
2. Scissors Into 20m Sprint w/Arms Straight Up | 2. Butt Kicks w/Hands On Head |
3. Straight Leg Bounds (L,R) & Fast Leg (L,R) | 3. Dribbles (low transition mid then high) |
4. G-Drill Single Leg Hop w/Cycle | 4. A-Skips |
5. Scissors Into 20m Sprint | 5. B-Skips Double Tap |
6. Alternating Fast Leg Accelerating | 6. Crazy Legs |
7. Jogging Double Fast Leg (Alternating) | 7. Alternating Fast Leg w/Varying Arms |
8. 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 |