THURSDAY, OCTOBER 27, 2022

• • OPPORTUNITY TO GET BETTER TODAY – DAILY PROCESS

• • REMINDER – WE ARE LOOKING FOR MAX EFFORT WORK

• • ATTENDANCE

• • CONES AT 30’, 60’, 90’ TO START (Sprint, Decel, Walk)
    • OTHER EQUIPMENT
      • 3 Sleds – all weight plates
      • All Green Resistance Bands
      • Big Tire & Small Tire – PRESS BOX STORAGE

• • DIVIDE INTO 10 GROUPS

• • • WARM-UP (VARSITY 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

• • • • SPRINT/DECEL/WALK 
        • 30’, 30’, 30’
          • Push-up #1 
          • Push-up #2
          • One Knee #1
          • One Knee #2
          • One Knee Lateral #1
          • One Knee Lateral #2

• • DIVIDE INTO 6 GROUPS
    • 6 STATIONS
      • #1 – Push Sled – straight and multidirectional
        • ALL 3 SLEDS (1 to 2 plates on each pole of each sled – 2 to 4 plates total on each sled)

• • • • • Light enough to push with speed and force

• • • • • 30’ MAX EFFORT
        • 4 REPS ( 2 straight, 1 angle left, 1 angle right)
      • #2 – Pull Partner & Go
        • ALL GREEN BANDS 
        • WALK PARTNER OUT FROM BEHIND (2 steps w/left leg & 2 steps w/right leg – 4 Steps Total then Release & Go)
        • 60’
        • 4 REPS
      • #3 – Dog & Bone – groups of 4
        • EVERYONE DOES THE ROLE OF DOG – 2 REPS
        • 10 SECOND ROUNDS
      • #4 – Tire Flip – Max Speed
        • SMALLEST TIRE – ONE PERSON
          • 3 FLIPS – 2 ROUNDS
        • BIGGEST TIRE – TWO PEOPLE
          • 3 FLIPS – 2 ROUNDS
      • #5 – REST
      • #6 – Broad Jumps – no rest/repeat – 4 jumps (measure distance of landing of 4th jump)
        • MEASURE/RECORD DISTANCE
        • 2 ROUNDS – BOTH MEASURED & RECORDED