GEAR SIZES FORM (GRADES 9-12 NEED TO FILL THIS OUT) – CLICK ON LINK

FRIDAY, SEPTEMBER 23, 2022

• CONES AT 15’, 30’, 60’

• ATTENDANCE

• DIVIDE INTO 6 GROUPS & SET UP CONES AT 30’. 45’, 60’

• WARM-UP

• • • • 1. Extensive pogo (blood flow) x 30 seconds
      • 2. Inchworm (hamstrings) x 5
      • 3. Gates (hips) x 5 each
      • 4. Side lunge (adductors) x 5 each
      • 6. BW squat x 5
      • 7. Intensive pogo x 15 seconds
      • 8. Frankenstein/Scoops
      • 9. Hamstring Pulls
      • 10. Sprints – 60’
        • ½ Speed
        • ¾ Speed
        • Full Speed
        • Full Speed
      • 11. Extensive Broad Jump/Hands on Hips (20 yards – repeat contacts w/rhythm)
      • 12. Intensive Broad Jump (20 yards – max distance/minimal contact – use arms)
      • 13. One Leg Broad Jump EACH WAY (20 yards)
      • 14. Skater Jump (20 yards – full speed – minimal contact)
    • OPPORTUNITY TO GET BETTER TODAY – DAILY PROCESS

• REMINDER – WE ARE LOOKING FOR MAX EFFORT WORK

• REPEATED TESTING TO TRACK PROGRESS

• STARTS – EVERYONE

• Ice Skater Jump –  to the right, to the left – GO

• Ice Skater Jump – to the left, to the right – GO

• 2 REPS EACH DIRECTIONS

• 30’ SPRINT

• 60 SECOND REST

• • STATIONS – SCALE DOWN 6 GROUPS INTO 3 GROUPS
    • SLEDS

• Heavy Push 

• IMPROVE FORCE INPUT INTO GROUND

• FORCES GOOD MECHANICS (BODY ANGLE/FOOT CONTACT)

• 3 REPS AT 15’

• 60-90 SECONDS REST

• RESISTED SPRINTS

• Band/Partner Sprint

• STRESS BODY ANGLE/FOOT CONTACT

• 3 REPS AT 30’

• 60-90 SECONDS REST

• MED BALLS 

• Take Off/1st Step Med Ball Throw

• Drive the ball through the chest of their partner (ensure as much horizontal projection as possible)

• Challenge of stability & decel on landing

• 3 REPS EACH LEG

• • Pogo Series – BAREFOOT OR SHOES???
    • 2 Feet Intense Pogos 
    • 1 Foot Pogos 
    • (build resilient ankles, feet, calves – stiff contact through your toes)

• 6 LINES – SPREAD OUT LINES

• 10 SECONDS EACH 

• 2 SETS EACH

2:50 – LEAVE FOR WEIGHT ROOM – GRADE 9 & WHITE DAY LIFTERS

OTHERS STAY & FINISH WORKOUT

ITEMS NEEDED

• All Green Bands (see storage inside and under press box)-Mercer & Moore
• 3 Sleds – ALL PLATES (plates from storage near Halt’s room)-Grade 10 (last name B-D)
• Cones – Hein
• All Med Balls – Grade 11 (last name M&O)
• Tape Measure – Coach Swartz