ISCA - PlyoPac SM Movements

PlyoPac^SM Movements

MEDICINE BALL

STANDING

Chest Pass
Side Pass (right)
Side Pass (left)
Overhead Pass
Rotations (standing back to back)
Squat Pass (catching underhand during the squat)

SITTING

Chest Pass
Side Pass (right)
Side Pass (left)
Overhead Pass

LYING

Sit-up/Crunch Chest Pass
Overhead Lying Crunch Pass

AGILITY LADDER

Pass #1  Every Other Rung (space)
Pass #2  Every Rung (space)
Pass #3  Two Feet In Every Rung (space)
Pass #4  Two Feet In Two Feet Out (two feet in and skip to next space two feet out)

HURDLES

Pass #1  One Foot Over Every Hurdle (one in every space)
Pass #2  Two Feet Alternating Over Every Hurdle (two in every space)
Pass #3  Two Feet Hop Over Every Hurdle (both feet hit simultaneously)
Pass #4  One Foot Over Every Hurdle (one in every space)

CONES

Pass #1  Sprint In and Out
Pass #2  Skate Diagonally Between Cones
Pass #3  Side Shuffle (first and middle cone)
Pass #4  Sprint To (first and middle cone)