"Winners are not people who never fail but people who never quit."
Start the week off right! Crush the day! CHECK-IN DOC
20 MINUTE HIIT
40 seconds on, 20 seconds off . Repeat until 20 min is up
Alternating Jumping Lunges
Burpees (no push up)
30-second break, repeat
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
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 non dom
How many series can you complete in 1 minute? Make sure to run each of these drills from both sides of the box.
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
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
"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!
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.
With a partner or bounce back/wall, complete the following stickwork. Add an additional 5 reps per group for every dropped ball.
25 throw off hand right, catch left
25 throw off hand left, catch right
100 right quick stick
100 left quick stick
"Everything you need is already inside!" - Unknown
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
FUNDAMENTAL STICK WORK PROGRESSION WITH WYCKOFF
Fundamental Progression Video
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!
"Attitude is a little thing that makes a BIG difference."
- Winston Churchill
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
In and Out Squats
Jumping Jack, Jab (alternate arms)
Side Leg Raises
Push Up Position - Jump in a box
4 Jumping Jacks - 4 High Knees
Pulse Squats - GET LOW!
Touch the floor, Uppercuts
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
"Success is neither magical nor mysterious. Success is the natural consequence of consistently applying the basic fundamentals."
- Jim Rohn
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
Up two, back one
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
Up the river down the river (lateral)
Right foot hop sideways
Left foot hop sideways
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
"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!
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
HAND EYE COORDINATION WITH ELYSE
Check out this awesome hand eye coordination session with Coach Elyse! This is great for ALL POSITIONS!
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