Georgia Advance Referee Clinic

I hope you enjoyed my fitness session today. Below, you will find a recap of what we did, and we hope to upload more detailed explanations and videos soon.

Warmup

Raise your heart rate: 400m jog (3 minutes)

Activate & Mobilize: dynamic stretching and squat/lunge series

Potentiate: jumps, bounds, sprints

Plyometric Training

What is the best way to get fast and improve power? Train fast, train powerful!

Plyometric circuit: 30 seconds work, 45 seconds rest.

1. 30m shuttle sprint

2. Lunge jumps

3. 4-way hops

4. Bicycle crunches

5. 5-10-5

6. Skier jumps

7. Burpees

8. 6-inch flutters