This is the Enloe Academy coaching staff's distilled schedule of necessary movements to reach your potential. We are sensitive of time, so we wanted to offer only what we find are essentials. These should be done everyday focusing on power, quickness, and fluidity. More skills will be added.
Start with your standard warm up, as these should be done warm.
Lap 1 Explosive start with two strokes
Lap 2 Explosive start with 4 strokes
Lap 3 Explosive start with 6 strokes
Lap 4 Explosive butterfly arms focusing on glide
Lap 5 Reverse bicycle with switches
Lap 6 Perpendicular sliding
Lap 7 Post up from 5 or 1: Fake low and go high into post up
Lap 8 Three drive post up
Lap 9 Knock chop release
Lap 10 Roll release