M. Renstrøm Speed and Medicine Ball

Bislett Wednesday 18th June 08
Speed and Medicine Ball

Jog + Stretch

Full Drill
3x15 m roll, flick, high knee + transition

Fast Arms + Feet
10 fast + 10 slow (x 3) over 15 m, 3 reps total
5 m fast + 10 m sprint + 5 m fast, 3 reps total
20 fast +10 slow + 20 fast, over 15 m, 2 reps total

Medicine Ball 3 kg
Throws:
Backward 2x5 reps 14 - 16 m
Forwards 2x5 reps 13 - 15 m
Upwards 2x5 reps
Kicks:
Double foot 2x10 reps
Single foot 2x5 reps

Jog + Stretch