In a parking lot, ½ size of a football field use field cones to mark off a large rectangle about 50 meters in length 15m in width and also mark half way mark about 25 meters in length with cones. Parking lots work great for this routine because of the white lines dividing parking spaces. We will use the white lines for this workout specifically for measurement of distance and switch direction activities
Equipment needed:
· Stop Watch
· At least 6 cones
· Parking lot with parking lines painted(optional)
Divide group up in to team evenly team 1 and 2
If teams are large break teams down in to smaller units of pairs or trios to perform the exercises
Perform the following exercise within the coned area
· Suicide Drill
· Squat Drill
· Side Squat Drill
· Line Hops
· Walking Lunges
· Froggy Hops
Details
Suicide Drill: 5 min
The idea of suicide drills will often make boot camper’s cringe let alone doing them.
They are rough and competitive. When done correctly they can be one of the best switch direction drills you can do in bootcamp.
Perform suicide drills by running from the starting point to the second painted line in parking lot, then return home as fast as you can.
Without stopping now run to the 4th lines and return to start as fast as you can. Remember to touch the line with your hand. Without stopping again, now run to the 6th line. Repeat this sequence until you make it back to start after the 8th line. When doing this in teams make sure that teams are separated with enough space between so no one runs into another runner. Also if teams are large and broken down in to pairs or trios make sure that the next pair doesn’t start until the preceding pair/trio comes back home between line 6 and 8. This will alleviate any risk for accidents.
Squat Drill: 2.5 min
Using the lines in the parking lot again to measure distance.
Have ea pair/trio run to 2nd line and perform 10 squats, then run to line 4 and perform another 10 squats… do this by repeating 10 squats at line 6, and 8. Return to starting position.
Side Squat Drill: 5 min
Walking squats to the right/left
Pairs face ea other and squat by stepping out towards the finish line at line #8.
From starting position facing your partner, you both step toward the finish line, this will be placing your movement going sideways.
When your feet are at the widest part of the movement, perform a squat. Then on the upward motion of the squat return the opposite leg/foot together with the foot closest to the finish line. Basically imaging walking sideways while putting a squat after each step. If you are traveling in a rightward direction, step with right foot to the right toward the finish line, your feet should now be wide apart from each other. When your right foot hits the ground and you are in the widest foot position, perform a squat. While returning up from the squat lift your left foot up to be closer to the right foot. And then repeat again. This will basically be about 20 squats before you reach the finish line. When you get to the finish line, wait for the other pairs to return and take a break. You are now going to perform this exercise again in the opposite direction.
Line Hops: 5 min total
Ea boot camper is at his/her own line. The line will be used to hop over.
We are going to use these lines to hop over in the following manner to kill the calves.
· 30 sec- 60 sec front/ back hop
· 30 sec- 60 sec left right hop
· 30 sec- 60 sec clockwise box hop
· 30 sec- 60 sec counter clockwise box hop
Walking lunges: with running laps: 5mins
The idea here is for the entire group to do walking lunges from starting line to finish line and back and forth.
During this time, ea boot camper will take turns running around the cone perimeter. When a runner returns to his/her lunges then the next boot camper will begin running.
This is performed until all boot campers complete the running portion. WARNING- This is a brutal portion of the workout! As with any portion of the workout, hydrate frequently.
Lastly: Froggy Hops: from finish line to staring line. This is a fun way to finish up this brutal leg workout for last 1 min
Cool down with a light walk/jog around cones again 2min
Stretch routine 5 min
Emphasis on leg stretching
Thank you,
Theo Tilton
“Your most valuable tool in becoming who you really are and who you want to be, can never be lost… It is always available to you, all of the time.” – Theo Tilton 2010
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