Coed WW

[Frances Deschenes]

Here is the workout that I have suggested for the coed team. If you have questions let me know

Warm up/ Stretching 

1. Agility and Quickness:  (10 Cones one step apart or the Ladder - maximum speed through the course while maintaining good form)

Chose 4 of the drills listed in this link and do 4 reps of them

http://www.kingsportstraining.com/blogs/training-blog/7694405-13-speed-and-agility-ladder-drills-for-faster-footwork

 2. Plyometric/Power Running:

4/5 Cones or Hurdles - maximum height over hurdles with explosive change of direction or pace after the

hops:

12 Total Repetitions 4 Facing Up – Single/Both Feet

4 Lateral Hops

4 Single-Leg or Turning

 (For these you will set the cones up 1-2 yards apart jump over all hurdles as listed above then at the end do what is listed below)

 A) sprint-aways (explosive take-off on last landing) -

B) come-backs (sprint forward/backward back to start),

C) lateral (zig zag with target cones)

 3. Leg Strength/ core

Squats: 3 set 10 reps
Lunges: 3 sets 8 reps per leg
Power Lunges : 2 sets 30 reps alternating
Wall-sits: 3 sets 1 min each
Calve raises: 2 sets of 30 reps

Crunches: 60
Side Crunches: 30 per side
Plank: 2 mins
Bicycles: 2 sets 2 mins
leg lifts: 30 reps

4. Throwing

Bonus-  Receiver suicides cones at 10,20,30,40 yards Run out turn immediately find and catch frisbee, run back. Hand to partner repeat.

Frances
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[EO]

We will be doing this workout at Hampton Park, 6pm. I think there should be a goaltimate game going starting at 5, so some of us will already be out there.

Bring cleats!

[William Swan]

WW For Ninja Geese here in Greenville. To the hill!

WW for tomorrow:

Speed Work

Warmup/stretch (15 min) (be sure to get calves, hip flexors and quads!)

Short hill runs: Find a steep section of hill (as steep as you have, Charleston will be running the steep side of a bridge)- bring a watch and some cones, you'll be setting your benchmark by timing your first run.

On the first rep, have someone run with a cone. Time 10 seconds of full-bore sprinting up the hill, set the cone wherever the fastest runner was as time expired. Do this for each length of rep.

6x10s up (40s rest as you walk back to starting point)
4x 20s up (80s rest, walk back)
2x 30s up (120s rest, walk back)
2x30s up (120s rest)
4x20s up (80 s rest)
6x10s up (40s rest)

Stretch and throw (15 minutes).

On Wed, Mar 26, 2014 at 10:23 AM, EO <ejol...@gmail.com> wrote:

We will be doing this workout at Hampton Park, 6pm. I think there should be a goaltimate game going starting at 5, so some of us will already be out there.

Bring cleats!

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William Swan