August 24th, 2020 By Dawson Schuchmann

I’ve only been doing F3 for about 3 years now but I noticed one key workout that was constantly missing. That workout was speed and agility. Since I am the bunny for F3 Minthill I thought this would be the perfect time to introduce some of my soccer speed and agility workouts. With all do respect, (and Minthill has a lot of those, I didn’t expect for the old guys to have little speed agility. Now I knew they were very forgetful so I had to give clear instructions constantly.

The very first thing we did was give a very unmotivated and dull disclaimer before heading to the far soccer field. We circled up and did the usual warm-up

Warm-Up:
⁃ Side Struttle Hop
⁃ Penny Pickers with a clap
⁃ Windmill
⁃ Smurf Jacks (Thx F3 Whiteville, the guys hate this one)
⁃ Mountain Climbers
⁃ Calf Stretch for 10 counts each leg.

I already knew this was going to be a rough workout cuz people were already huffing and puffing after the warm-up. I decided to make a little change and add some stretching for the elderly and plenty of 10-counts. I laid out some cones while everybody was in a plank. The next thing was the first drill.

5 Cone Drill:
⁃ Sprint two cones and backpedal one
⁃ Do a total of five times with burpees after each one
⁃ Incline on burpees and do 1,2,3,4,5
⁃ Take a lap around the track
⁃ Do drill again but with Squats. 5,10 …
⁃ Take a lap

I really like this drill. I told everybody to do more of a medium sprint cuz there was more to come but in the end, it was really good. The only complaint I heard was of the field. The field was horrible. It looks absolutely beautiful from the side but right when you step on it you are walking on a thing water bed. There is no drainage what so ever. I got a little worried about the old guy’s ankles because your feet just sink right in the field. Once everyone finished the last lap we moved onto the next drill.

Calm to Sprint Drill:
⁃ 3 cones the first two a long distance away and the last a shorter distance away
⁃ Do calm exercise to the first cone and then sprint to next cone and jog back to the beginning and do 5 8 count bodybuilders after you do each one twice
⁃ Shuffle Right, Shuffle Left, Frankenstein, Buttkickers, High knees
⁃ Take a lap around the track

This is a really good drill because it works on transitioning from the ground to running. It still took the old guys a solid 15 seconds to get off the ground but it was okay. This helped with lateral movement and getting more bounce in their running. I had to wait for the 6 about halfway through because I had to give the next exercises. I couldn’t do it while they were working out because I’d have to repeat it a couple of times. Overall this drill worked well. I started to notice some huffing and puffing so I had to call an audible. I didn’t feel like breaking out the CPR this morning so it was better to prevent a heart attack from happening.

LBC Partner Workout: One person is doing LBC’s while the other person is running across the soccer field and back. In total, the partnership was supposed to get 300 LBC’s. This wasn’t much a workout for people but the whole idea was to give people some rest.

The next exercise was a Jack Webb with Merkins and Mountain climbers. Probably wouldn’t do this again just because the form got really sloppy by the end. After This we did some arm stretches for a little breather plus the arms hurt after the plank.

This is the final drill we were going to do. I told everybody to push themselves as much as the could without hurting themselves.

Plank Drill
⁃ Everybody line up in the long side of the field and be in a plank
⁃ The first person sprints to the other end and when they get back the next person can go
⁃ Whenever the person gets to the other side of the field and when a new person goes do a merkin

I did this drill with my soccer team and it went by pretty fast because well we were are actually fast. There was 14 guys so it was a long time to hold a plank while people jogged back and forth. Yea, I said jogged not sprinted. It was all good though. We stopped about halfway through and did a ten conut before resuming the drill. I didn’t want form to get sloppy and pushing themselves twice was better then pushing them once to far. Overall this worked great and I enjoyed doing it.

Finished off two minutes of 6 inches and that was the end. Its been awhile since these guys did speed and agility and you could tell by all the sweat.

 

#f3minthill, F3Meca, Piledriver

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