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. 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