“Whistle” drill: Start with the first movement in each pairing. When the whistle is blown (or the Trainer calls “switch”), perform the second movement. Transition back and forth between the two movements until ready to progress to the next pairing.
Crab walk & Bear crawl
High knee skipping & Backpedal
Running Bounce Catch: One at a time, athletes jog diagonally towards the wall. From a point approximately 10 ft from the wall, the ball is thrown at the wall and caught on the rebound. The closer to parallel the path to the wall is, the more difficult to anticipate the rebound. Feel free to increase the challenge with successive attempts and the relative ability of the thrower.
AMRAP in a given amount of time of
3 Pull ups
1 Running Bounce Catch
Recommendation: Have athletes attempt the Running Bounce Catch one at a time and toss the ball back to the next athlete or a trainer before heading into the next round