10/26/2022
THURSDAY, OCTOBER 27, 2022
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- OPPORTUNITY TO GET BETTER TODAY – DAILY PROCESS
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- REMINDER – WE ARE LOOKING FOR MAX EFFORT WORK
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- ATTENDANCE
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- 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
- OTHER EQUIPMENT
- CONES AT 30’, 60’, 90’ TO START (Sprint, Decel, Walk)
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- DIVIDE INTO 10 GROUPS
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- WARM-UP (VARSITY FIELD)
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- 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
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- 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
- 30’, 30’, 30’
- SPRINT/DECEL/WALK
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- 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)
- #1 – Push Sled – straight and multidirectional
- 6 STATIONS
- DIVIDE INTO 6 GROUPS
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- Light enough to push with speed and force
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- 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
- SMALLEST TIRE – ONE PERSON
- #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
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