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Endurance

Warm Up

Static Stretching

  • Heel Lifts

  • Quad Stretch

  • Toe Touch

  • Arm Circles

  • Neck Stretch

Dynamic Stretching

  • High Knees

  • Butt Kicks

  • Long Jumps

  • Crab Walk (Must use pincers)

  • Karaoke

Heart Rate Up

  • Lap

Drills

Endurance Drills

  • Suicides​

  • Yo-Yo's

  • Christmas Tree

Speed Throwing Drills

  • Kung Fu (Always Throw Fakes)

    • Backhands​

  • Flat Marking Drill

    • Back and forth between two throwers 10 times

  • Kung Fu

    • Flicks​

    • Overheads

Group / Fun

Group Drills

  • Time Catching Shuttle Drills

  • Thunderstruck Burpees :)

Scrimmage

  • If you're alone, throw in the wind until you make some friends

Fun Conditioning Challenge

  • Cha Cha Slide Abs

  • 10 squats for each bad throw/drop

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