Week 6, Day 3

"Not managing your time and making excuses are two bad habits. Don't put them both together by claiming 'you don't have time'."
--Bo Bennett

 


Wednesday, July 18, 2018


ENVIRONMENT

 


 
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

30 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 0:45 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 0:45. Repeat until you run 4 laps.

Lap 1 - 1:45
Rest - 0:45
Lap 2  - 1:45
Rest - 0:45
Lap 3 - 1:45
Rest - 0:45
Lap 4 - 1:45

TECHNICAL (see video below for instructions and demonstrations)

 

Wall Ball/iPod Drill/Bergkamps - you just need one ball and one wall

Your best bang for your buck when it comes to improving your quality is this. Watch Dennis Bergkamp videos. He did wall ball every day as a kid. 

1. Insides x 100 reps
2. Laces x 100 reps
3. Inside Inside, Laces Laces x 100 reps
4. Behind the Leg (Left) x 100 reps
5. Behind the Leg (Right) x 100 reps
6. Double Touch x 100 reps
7. Inside-Outside-Inside x 100 reps