Ambidextrous
10-14-2004, 10:04 PM
FIGURE EIGHT'S
Get 6 cones. Place them 25 yards apart, in the following arangement:
http://img95.exs.cx/img95/671/FIGURE8.jpg
(Note: Place the cones in the corners and 2 ends, as shown in the diagram)
Before doing this, go run a mile, keeping a steady pace. Stop and rest for 2 minutes, then do the follwing training course, in full gear.
1.) Sprint to the 1st cone.
2.) Turn to the right and do *Monkey Runs* to the next cone.
3.) Do *Wood Ducks* to the next cone.
4.) Do *Side Steps* to the next cone.
5.) Sprint backawards to the next cone.
6.) Do Monkey Runs to the next cone.
7.) Sprint to the last cone.
Go and jog a mile, at a slow, but steady pace.
For the 1st 3 times, just do the course once. Then do it twice in a row, giving yourself only a 30 second rest if needed. Once you work your way up to doing it 5 times in a row, with 30 second or less rest intervals, you'll be very fit.
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Monkey Runs: Get down on all fours. Litteraly run like a monkey without hitting your knees or elbows on the ground. Only feet and hands can touch the ground.
Wood Ducks: Walk forward and kneel down as if you were bowing. Alternate knees.
Side Steps: Also called the "shuffle". Stand erect and bend your knees so your thighs are a bit above being parallel to the ground. Hold your arms out and bend them in as if you are going to push somebody. Side step annd bang your feet together.
Get 6 cones. Place them 25 yards apart, in the following arangement:
http://img95.exs.cx/img95/671/FIGURE8.jpg
(Note: Place the cones in the corners and 2 ends, as shown in the diagram)
Before doing this, go run a mile, keeping a steady pace. Stop and rest for 2 minutes, then do the follwing training course, in full gear.
1.) Sprint to the 1st cone.
2.) Turn to the right and do *Monkey Runs* to the next cone.
3.) Do *Wood Ducks* to the next cone.
4.) Do *Side Steps* to the next cone.
5.) Sprint backawards to the next cone.
6.) Do Monkey Runs to the next cone.
7.) Sprint to the last cone.
Go and jog a mile, at a slow, but steady pace.
For the 1st 3 times, just do the course once. Then do it twice in a row, giving yourself only a 30 second rest if needed. Once you work your way up to doing it 5 times in a row, with 30 second or less rest intervals, you'll be very fit.
---------------------------------------------------------------------------
Monkey Runs: Get down on all fours. Litteraly run like a monkey without hitting your knees or elbows on the ground. Only feet and hands can touch the ground.
Wood Ducks: Walk forward and kneel down as if you were bowing. Alternate knees.
Side Steps: Also called the "shuffle". Stand erect and bend your knees so your thighs are a bit above being parallel to the ground. Hold your arms out and bend them in as if you are going to push somebody. Side step annd bang your feet together.