This week’s workout idea is a warm up that was shared on BootCraft last month by trainer Jamie Nielsen. It’s a great one to use while the Australian Open is on.
Drill length: 10 minutes
Equipment needed: Tennis Balls, Marker Cones
The aim of the game is for boot campers to catch the ball on the full and have the greatest distance between partners by the time 4 minutes is up.
Get the group to partner up facing 2m away from each other with a cone in the middle. Partner A has a ball, Partner B has a marker. Partner A must turn away from partner B and on the whistle, throw ball over their head to Partner B.
If B catches the ball on the full without having to take more than 1 step, they rest, return the ball to Partner A and continue until time is up. If partner B has to take multiple steps to catch the ball, they must both do that many reps of Burpees as a penalty exercise, then return to the original spot and start again.
Partner A will stay on their marker for the duration, Partner B’s marker is to help keep track of their location as the ball comes over in all sorts of angles. They can move the marker with each location they successfully catch it in.
It can be interesting trying to keep track of which ball belongs to which team, so boot campers will have to pay close attention! After 4 minutes, the partners with the greatest distance between them wins and is rewarded with rest while everyone else goes for a 100m run. Switch sides & repeat.
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