PBA – FULL Speed and Agility Session – Cierra Hughes – Tulsa University Softball Player

PBA Full Speed and Agility Session – Cierra Hughes – Tulsa University Softball Player

Active Warmup:
Side Jacks
1-2-3 Stretch/Kick Backs
Side Jacks
Rotating Toe Walks/Heel Walks
Carioca
Soldier Walks/Side Lunge Stretch
Carioca
Walking Quad Stretch/Walking Knee Hug

Hurdle Drill Series:
Walk Overs – ASkip – Stride
Taps – BSkip – Stride
Over Under – Side Jacks – Stride

Dynamics:
Hip Ups
Sprinter Crunch
Single Leg SuitCase
Hip Ups
Knee Taps
Childs Pose
Push-Up Knee-Drives
Childs Pose
Upward-Dog Downward-Dog
Grass Hoppers
Controlled Eagles
Eagles
Scorpions
3-in-1 – Hamstring Stretch, Pike to Lunge Stretch, Squat Jump
Anke Flexion/Extension/Rotation
Airplane to Knee Hug
4-Way Lunge – Back, Side, Diagonal, Forward

Plyometrics:
Quick Split Jumps
Quick Hops
Quick Steps
Quick Steps to Stride
Power Skip to Stride

Running Drills:
Walking High Knee – Cycle Exchange
Walking High Knees to Cycling High Knees
Cycling High Knees
Ankle Hops – Straight Leg Bounding – Stride

Ladder Agilities:
Forward Shuffle – Cycling High Knees – Stride
Side Shuffle – Side Jacks – Stride
Quick Steps – Drive Phase – Stride
Lateral High Knees – Carioca – Stride
Cycling Quick Steps – Sprint

60ft Sprints

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