"Between relative equals, the person who works the most shall receive the most."
--Alexander J. A. Cortes
Wednesday, June 13, 2018
PLYOMETRICS (see video below for instructions and demonstrations)
****performed with the utmost intensity****
Warm-up
Jump Rope - 4 sets of 30 seconds with 30 seconds rest in between
if you don't have a jump rope, then do jumping jacks
Spring Jumps - 1 x 20
Max Effort Jumps - 1 x 10
Dot Drill - 2 times
Plyos
1. Single Leg Bounding - 2 x 20 yards ea. leg
2. Left-Left, Right-Right Bounding - 2 x 8 total bounds
Altitude Jumps (24" maximum height)
3A. Both Legs - 3 sets x 5 reps
3B. Single Leg - 3 sets x 3 reps ea. leg
Depth Jumps (24" maximum height)
4A. Both Legs - 3 sets x 5 reps
4B. Single Leg - 3 sets x 3 reps ea. leg
FITNESS
Boys
20 minute jog at a comfortable pace
Girls - our goal is to pass a 7 minute mile fitness test in 6 weeks
We will do his workout twice per week. The plan is to master our split times for each of the four laps of the mile run. For the first four track workouts, we'll run a 1:45 minute lap (the one lap split to run a 7 minute mile) and then rest 1:45 seconds. We'll do that 4 times. As we move further along, the resting period will be shortened.
Run each lap at a 1:45 pace. Rest for 1:45. Repeat until you run 4 laps.
Lap 1 - 1:45
Rest - 1:45
Lap 2 - 1:45
Rest - 1:45
Lap 3 - 1:45
Rest - 1:45
Lap 4 - 1:45
TECHNICAL (see video below for instructions and demonstrations)
iPod Drill or Wall Ball
12 minutes total
6 drills
2 minutes per drill
1. Alternate between inside of the foot and the laces - 1 touch - right foot - 2 minutes
2. Alternate between inside of the foot and the laces - 1 touch - left foot - 2 minutes
3. Alternate between inside of the foot and the laces - 1 touch bounce - right foot - 2 minutes
4. Alternate between inside of the foot and the laces - 1 touch bounce - left foot - 2 minutes
5. Scoop and cushion - right foot - 2 minutes
6. Scoop and cushion - left foot - 2 minutes
--Alexander J. A. Cortes
Wednesday, June 13, 2018
PLYOMETRICS (see video below for instructions and demonstrations)
****performed with the utmost intensity****
Warm-up
Jump Rope - 4 sets of 30 seconds with 30 seconds rest in between
if you don't have a jump rope, then do jumping jacks
Spring Jumps - 1 x 20
Max Effort Jumps - 1 x 10
Dot Drill - 2 times
Plyos
1. Single Leg Bounding - 2 x 20 yards ea. leg
2. Left-Left, Right-Right Bounding - 2 x 8 total bounds
Altitude Jumps (24" maximum height)
3A. Both Legs - 3 sets x 5 reps
3B. Single Leg - 3 sets x 3 reps ea. leg
Depth Jumps (24" maximum height)
4A. Both Legs - 3 sets x 5 reps
4B. Single Leg - 3 sets x 3 reps ea. leg
FITNESS
Boys
20 minute jog at a comfortable pace
Girls - our goal is to pass a 7 minute mile fitness test in 6 weeks
We will do his workout twice per week. The plan is to master our split times for each of the four laps of the mile run. For the first four track workouts, we'll run a 1:45 minute lap (the one lap split to run a 7 minute mile) and then rest 1:45 seconds. We'll do that 4 times. As we move further along, the resting period will be shortened.
Run each lap at a 1:45 pace. Rest for 1:45. Repeat until you run 4 laps.
Lap 1 - 1:45
Rest - 1:45
Lap 2 - 1:45
Rest - 1:45
Lap 3 - 1:45
Rest - 1:45
Lap 4 - 1:45
TECHNICAL (see video below for instructions and demonstrations)
iPod Drill or Wall Ball
12 minutes total
6 drills
2 minutes per drill
1. Alternate between inside of the foot and the laces - 1 touch - right foot - 2 minutes
2. Alternate between inside of the foot and the laces - 1 touch - left foot - 2 minutes
3. Alternate between inside of the foot and the laces - 1 touch bounce - right foot - 2 minutes
4. Alternate between inside of the foot and the laces - 1 touch bounce - left foot - 2 minutes
5. Scoop and cushion - right foot - 2 minutes
6. Scoop and cushion - left foot - 2 minutes
TODAY'S REFERENCE POINT
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