BENEFIT: Mental focus

EXPLANATION: You have to track several elements simultaneously, which means you have to keep a sharp mental focus. A partner holds a tennis ball in each hand. At the start of each rep, your partner tells you to react to the left or right hand and which leg to drive off to start the sprint. If the right hand ball is the reaction ball, but the left ball is dropped first, don’t move. Once the correct ball falls, move as quickly as possible, making sure you drive with the proper leg.

INSTRUCTIONS

• Start on ground in extended push-up position with chest and stomach up

• Partner stands facing you 10 yards away with tennis ball in each hand

• Designate one leg as drive leg

• Designate one of partner’s hands as reaction hand

• Move only when reaction hand drops tennis ball

• When ball is dropped from reaction hand, drive designated leg up under center of gravity and sprint to partner

• Perform 5 reps for each leg, sprinting 10 yards to partner

• Perform 5 reps for each leg, sprinting 20 yards to partner

• Use walk back to start as rest

Coaching Point: I don’t have the guys try to catch the tennis ball as they sprint to the partner because of the torque it puts on their knees when they bend down to get the ball. I eliminate anything that increases chance of injury.