Club de Ultimate de la República Dominicana

Sesión Entrenamiento Físico 2011.04.11

Warn up, 800mts
Plyometrics
– Imitación Sprint (movimiento brazos)
– spiderman x2
– lateral lunges (ida)
– lateral lunes (vuelta)
– carioca (ida)
– carioca (vuelta)
– high knees x1
– boot kick x1
– inchworm x2
– Skips x2
– Skips Altura x2

Core
– Push ups x10
– Push Ups Equilibrio x10
– Push ups x10
– Push ups Abiertas x10
– Push ups Cerradas x10
– 20 Abdominales

Speed Ladder
– One foot in every Hole x4
– Two foot in every Hole x4
– Lateral rf x4
– Lateral lf x4
– Two foot in every hole, two foot out every hole x4

Velocidad Y Agilidad**
– Forward & Backward Sprint 10 Mts x10
– Shuttle Runs + Ladder (One foot in every hole, high knees) 25 mts sprint x10

– Two foots high jump x3 + 25 mts sprint x10
– Tuck Jumps 3×10 (10 seg rest)
Cooldown: 400 mts

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