Practice Cancelled March 18th Due to Building Closure

We will not have practice today, Friday, March 18th due to high school building closure resulting from loss of power.  It was a great week of practice.  Continue your conditioning today by completing the following workout at home:

Warm-up jog and dynamic stretches (heel toe walks with arm swings, sweeps/toe touch walks, hip flexor stretch/leg out to side, toy soldiers, backward toe lift walks, lunges with a twist).

DISTANCE WORKOUT:  Boys:  20 minute tempo run (moderate pace run, but not all out) then 10 minute cool down jog.  Girls:  30 minutes easy.

SPRINTERS, JUMPERS, THROWERS:                                                                                               Form Drills:  Really focus on perfect form.  A-skips, B-skips, Ankling, High skips, bent leg bounds, straight leg bounds and karoke.  Do a series of quick feet wall drills taught on Wednesday by Coach Gerstner.

Stair Workout: Do the following up a flight of stairs, jogging down.

  • Jog up stairs on foot on each x3 flights, Do a state circuit (10 push-ups, 10 sit-ups, 10 obliques each side, 10 leg tucks, 10 crunches)
  • Run up stairs one foot on each x 3 flights, Do a State circuit
  • Three steps on each stair x3 flights, Do a State Circuit
  • High knees x 3 flights, do a state circuit
  • Lunges x 3flights, do a state circuit
  • Monkey crawl (hands and feet) X3 flights, do a state circuit
  • Double leg hops x 3 flights, do a state circuit
  • Crouch walk x 3 flights, do a state circuit
  • Skip a step x 3 flights, do a state circuit
  • Tippy Toes x 3, do a state circuit

If you don’t have access to a flight of stairs, then do a running workout.  Alternate jog for 1 minute, sprint for 15 seconds, jog for 1 minute, sprint for 15 seconds, jog for 1 minute, sprint for 15 seconds, jog for 1 minute.  Do a state circuit.  Repeat this set 10 times.

Cool Down Jog, Lots of heel walks and toe walks, and Stretch

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