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Week 3 Workout and Skills

By Michelle Mason, 06/15/20, 9:30AM EDT

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6/15-6/21

MONDAY MOTIVATION

"Winners are not people who never fail but people who never quit."
- Unknown

Start the week off right! Crush the day! CHECK-IN DOC

MONDAY WORKOUT

20 MINUTE HIIT

40 seconds on, 20 seconds off . Repeat until 20 min is up

Jump Squat
Inchworm
Alternating Jumping Lunges
Burpees (no push up)
Skaters
Mountain Climbers
30-second break, repeat

MONDAY SKILLS

20 MINUTE STICK SKILLS #3
On bounce back, wall or with partner

One cradle pass dom
One cradle pass non dom
Quick stick dom
Quick stick non dom
Switches
One hand one cradle dom
One hand one cradle non dom
Off stick catch dom
Off stick catch non dom
Behind the back dom
Behind the back non dom
Twizzlers dom
Twizzlers non dom

FOOTWORK CHALLENGE

How many series can you complete in 1 minute? Make sure to run each of these drills from both sides of the box. 

Box Drills

Sprint forward, slide across, backpedal, slide back to the beginning

Backpedal, slide across, sprint down, slide back across to the beginning

Sprint forward, karaoke across, back pedal, karaoke back to the beginning

T-Drill

Sprint forward, slide to the right, slide all the way to the left, slide back to the middle, backpedal to the start

Sprint forward, slide to the left, slide all the way to the right, slide back to the middle, back pedal to the start

CHECK-IN DOC

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TEAMMATE TUESDAY

"Teammates are there for each other even after the noise of the crowd is gone." - Jim Brown

Text or FaceTime 2 of your teammates. Challenge them to today's workouts!

TUESDAY WORKOUT

SPRINT LADDER #4

Ideally, this will be completed on a track or field - if you do not have that available, utilize the timing instead of meter as your measurement metric. Build up the ladder and break it down. 2021-2024 - goal is 2 full climb and break downs; 2025-2029 - goal is 1 full climb and breakdown. If you are unable to complete the sprint of a level, finish the rep, and break your ladder down to the bottom, and start back up until failure again.

  • 1 - Sprint 30 meters, walk/jog 70 meters (15 seconds, 45 seconds)
  • 2 - Sprint 40 meters, walk/jog 60 meters (20 seconds, 40 seconds)
  • 3 - Sprint 50 meters, walk/jog 50 meters (25 seconds, 35 seconds)
  • 4 - Sprint 60 meters, walk/jog 40 meters (30 seconds, 30 seconds)
  • 5 - Sprint 70 meters, walk/jog 30 meters (35 seconds, 25 seconds)
  • 6 - Sprint 80 meters, walk/jog 20 meters (40 seconds, 20 seconds)
  • 7 - Sprint 90 meters, walk/jog 10 meters (45 seconds, 15 seconds)

STICK WORK

With a partner or bounce back/wall, complete the following stickwork. Add an additional 5 reps per group for every dropped ball.

50 right
50 left
100 switches 
25 throw off hand right, catch left
25 throw off hand left, catch right
100 right quick stick 
100 left quick stick

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WEDNESDAY WARRIORS

"Everything you need is already inside!" - Unknown

WEDNESDAY WORKOUT

5 - 10 - 15 SPEED WORK WITH HOOVER

5 - 10 -15 Sprint Video
4 Cones each are 5 yards apart. 
Hand touch the lines (touch with opposite hands)
Run back to the first cone and build to the top
Make sure to go FULL SPEED
Repeat 3-5 times with rest in between reps

WEDNESDAY SKILLS

FUNDAMENTAL STICK WORK PROGRESSION WITH WYCKOFF

Fundamental Progression Video
50 Right
50 Left
100 Switches 
25 Throw Off Hand Right
25 Throw Off Hand left
100 Right Quick Stick 
100 Left Quick Stick

Have fun and don't forget to check-in!

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THRIVING THURSDAY

"Attitude is a little thing that makes a BIG difference."
- Winston Churchill

CHECK-IN SHEET

THURSDAY WORKOUT

CONDITIONING & STRENGTH DAY

Coach Z Sprint Conditioning
1/2 Mile Warm-Up
1/4 Mile Sprint
1/4 Mile Active Rest = Walk or Jog
Repeat 10 Times

Raniolo Full Body #1
40 Seconds on, 20 Seconds Off

Air squats
Mountain Climbers 
In and Out Squats
Jumping Jack, Jab (alternate arms)
High Knees
Side Leg Raises
Push Up Position - Jump in a box
Leg Lifts
Lunge Squats
High Knees
Frankensteins
Lateral Lunges
Sit Ups
4 Jumping Jacks - 4 High Knees
High Knees
Pulse Squats - GET LOW!
Shoulder Taps
Jump Squats
Planks
Touch the floor, Uppercuts
High Knees

THURSDAY SKILLS

FERRIS DEFENSIVE STICK WORK
On wall, bounce back or partner (keep track of time; try to beat score)

Throw R, catch bounce R
Throw L, catch bounce L
Throw R, catch L, roll gb L, scoop R
Throw L, catch R, roll gb R, scoop L
Throw gb R, catch off no bounce R - will need to run to ball and then back to start
Throw gb L, catch off no bounce L - will need to run to ball and then back to start
Throw gb R, scoop L no bounce
Throw gb L, scoop R no bounce
Run towards wall, throw R, back pedal catch one handed over head
Run towards wall, throw L, back pedal catch one handed over head

CHECK-IN SHEET

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FUNDAMENTAL FRIDAY

"Success is neither magical nor mysterious. Success is the natural consequence of consistently applying the basic fundamentals."
- Jim Rohn

CHECK-IN SHEET

FRIDAY WORKOUT

1 MILE RUN AT TOP PACE
Make sure to warm-up and push your all out pace!

SUMZI FOOTWORK LADDER
If you don’t have a ladder: Set up 10 cones as a ladder with a ball 5 yards out. Once you go through the ladder you will sprint to pick up the ground ball. Then reset. 

Run through each of the following 4 times.

2 feet in each
1 foot in each
Hop Scotch
Up two, back one
Skiers
Icky shuffle with a pause on the outside
Icky shuffle fast (staying close to the ladder)
Go up the left side of the ladder jagging into each space with your right foot
Go up the right side of the ladder jagging into each space with your left foot
2 foot hop forward
Left foot hop forward
Right foot hop forward
Lateral 2 feet in each with turn at top to get gb
Scissors (lateral)
Up the river down the river (lateral)
Right foot hop sideways
Left foot hop sideways

FRIDAY SKILLS

DECK OF CARDS CHALLENGE
Grab a deck of cards and go through all 52 cards!

Cards 2-9 = number of reps for exercise and stick work. Example: 5 of hearts card = 5 sit ups, 5 one handed quick stick R and another 5 for L.

Spades = push ups; one hand quick stick
Hearts = sit ups; two hand quick stick  
Clubs = squat jumps; one hand off stick side
Diamonds = alternating lunges; two hand off stick side 
Face cards = 1 minute of exercise and 50 reps of the stick work 
Ace = plank, self toss and high catch 
Jacks = wall sit, behind the back alternating 
Queen = alternating knees, fake high fake low alternating 
King = leg lifts, pop and catch 

HAVE FUN!!!

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STRONG SATURDAY

"You get what you work for, not what you wish for." - Unknown

Set a new goal for your training to achieve today...something simple and tangible!

SATURDAY WORKOUT

CONDITIONING DAY - CARDINAL RUN

30 seconds sprint (cover max distance)
60 seconds of active rest/ recovery (walk)
^do this for 9 minutes straight 
4 minute rest 
Second set of 9 minutes

SATURDAY SKILLS

HAND EYE COORDINATION WITH ELYSE

Ping Pong Balls Hand Eye Coordination Video

Check out this awesome hand eye coordination session with Coach Elyse! This is great for ALL POSITIONS!

Stick Work
DIDO 50 REP WALL BALL CHALLENGE #2
*If you drop, start back at 1 for that exercise*

 50 Right w/ 1 cradle
50 Left w/ 1 cradle
50 one hand right (top hand)
50 one hand left (top hand)
50 Catch Right, Throw Left (Switch With Ball)
50 Throw Right, Catch Left (Switch Without Ball)  
50 Catch Stick Side Righty, Throw Off-Stick Side (Right Hand High)
50 Catch Stick Side Lefty, Throw Off-Stick Side (Left Hand High)
50 Catch Off-Stick Side Righty, Throw Stick Side
50 Catch Off-Stick Side Lefty, Throw Stick Side
50 Righty Full Face Dodge then Throw
50 Lefty Full Face Dodge then Throw 
50 Quick Stick Right
50 Quick Stick Left

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SUNDAY = REST DAY

HAPPY FATHER'S DAY TO ALL OUR SNIPER DADS & FATHER FIGURES!