78′ SPRINT TIMES – UPDATED

Stretching on Softball Field to start

Read carefully…especially info on attendance

TUESDAY, OCTOBER 18, 2022

• • OPPORTUNITY TO GET BETTER TODAY – DAILY PROCESS

• • REMINDER – WE ARE LOOKING FOR MAX EFFORT WORK

• HILL WORK

• ATTENDANCE 

• SOMEONE SHOULD GRAB ATTENDANCE FROM COACH SWARTZ DURING THE SCHOOL DAY & THEN BRING ATTENDANCE TO HIM AT SCHOOL THE NEXT DAY

• DIVIDE INTO 6 GROUPS

• WARM-UP (SOFTBALL FIELD)

• • • 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

• HILL WORK

• • • Sprint – UP THE HILL

• • • • 4-5 Reps

• • • • Minimum of 60 seconds rest

• • • Plyo Jump – UP THE HILL

• • • • 3 Reps

• • • • Minimum of 60 seconds rest

• 3:00 START – WEIGHT ROOM – GRADE 9 & BLUE DAY CLASS