Relays in the "Pit"

Location:
Wrestling Room (aka. The Pit)

Workout:
3 teams.
P1=rev bear crawl to rings, then front plank on rings.
P2=begins simultaneously and rev bear crawl to replace P1. P1 then bear crawls back to start. P3 then starts rev bear crawl to replace P2. so on, so forth.

Each team scores a point every time a player completes a round. The third place team gets to do a penalty workout (=40xsit-ups)

Game Day Pt 3

Location: Gym

Workout: 10&U=Soccer, 11&O=Basketball. Have Fun!

Skipping Rope

Location: Gym

Workout:
Dev:
1x run gym lap
20x sit-ups
5x push-ups
1x lap run
5x burpees (to plank)
5x tuck jumps
1x lap run
5x push-ups
20x sit-ups
1x lap run

Blue+:
Complete with partner -

30x Jump Ropes
15x sit-ups

P1 completes 1 round, then P2 completes 1 round. Each player completes 5 rounds. Teams finishing in bottom 50% get to do a penalty set.

Penalty= 2x 1:20 Plank Complex

Notes:
ad, cb=6:22
ad, bs=6:46
am, ak=6:47
ab, ec=6:50
jg, ts-r=7:15
ez, cw=7:53
sa, cm=8:00
sp, bk=8:05
tz, ab=8:56
ck, tb=10:00

Photo(s):


jump

Friday Relays Pt 3

Location: Gym

Workout:
Dev:
Complete 3 rounds of

1x Bear Crawl around 3-pt arc
5x Push-ups
10x Squats


Blue+ Relays:
Teams of 4-5, each player completes 4 rounds
P1=5x Sprawl Ball, 1x Sprint, 50x Jumping Jacks
P2=Starts when P1 finishes sprint

And so on...

Photo(s):


Back plank is great for strengthening the posterior musculature - ideal for preventing shoulder injuries

Game Day Pt 2

Location: Gym

Workout: Choose either soccer or basketball. Have fun!

Let's Go Out and Run

Location: Football Field

Workout:
Dev:
Run 50m
Broad Jump 30m
Skip 30m (back)
Streamline Jumps x10
Run Backwards 50m
Broad Jump 30m
Skip 30m (back)
Streamline Jumps x10
Run 50m

Blue+:
Run 200m
Broad Jump 35m
Skip 35m (back)
Streamline Jumps x10
Run Backwards 200m
Broad Jump 35m
Skip 35m (back)
Streamline Jumps x10
Run 200m

Photo(s):
This video was shot during the second week of Blue practice. It demonstrates the variety of ways we try to keep our practices fun and interesting yet challenging.

Friday Relays Pt 2

Location: Gym

Workout:
Dev Relays:
Each team member goes 3 times
1. slalom crabwalk out + run back
2. slalom reverse bear crawl out + bear crawl back
3. medball "throw & chase"
4. shuttle run then "throw & chase" from farthest cone

Blue/Gold/Sr Relays:
3 teams; each player goes 5x; team may not rotate until 10 reps are complete
Player 1=10x in/outs on rings
P2=10x ball slams
P3=hopscotch in place
P4=plank
P5=rest

Photo(s):


throw & chase


hopscotch until the ball slams are done


keep the rings positioned over the line, jump forward and behind



d-balls have very little bounce, so slam 'em hard