PRACTICE PLANS

10/18/2022

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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

 

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