Warm up: (5 mnts) sets of 10, done slowly
- push-ups, sit-ups, squats, leg raisers,
- wall sits (2 sets of :10) run in place (2 sets of :15) static push-ups (2 sets of :15)
- shadow wrestle. Focus on ‘heavy hands’, foot movement, quick shots, deep sprawls, getting angles, MOVEMENT
CARDIO WORK OUT: (roughly 45 mnts) Focus is: get heart rate up, sweat, push yourselves, feel good about your workout!
- Hit-it’s, sprawl, knee, shoot: (5mnts) 5 sets of 1:00 mnt. MOVE, MOVE, MOVE, MOVE!
- Changing speeds drill: (5mnts) Jog in place at a medium pace, every :15 seconds SPRINT for 15 steps, then jog again
- Lowering level drill: (5mnts) slow jog in place, every :15 lower lever to quality stance & continue jog in low stance for :15. Continue level changes every :15. FOCUS on keeping head up, good stance, good position, while jogging.
- Sprinting in place (3 sets of 1 mnt). EVERYTHING YOU GOT FOR EACH MNT PERIOD!
- Static exercises (12 mnts, sets of 1 mnt)
- 2 wall sits, head against wall, knees at 90 degrees, hands against wall
- 2 static push-ups
- 2 leg raisers, heels together and 6 inches off floor, hands palm down to side of your hips
- 2 wall sits
- 2 static pushups
- 2 wall sits
- Mountain climbers (3 sets of one mnt)
- 50 of each of the following: (sets of 25)
- jumping jacks
- Circle Drill: 7 sets of :35 with 7 Jumping jacks in-between sets. Each new circle drill starts at the full minute. This means you have :25 to get your 7 JJ’s in and whatever time is left over is your rest time till the next mnt starts.
- 3 sets of :15 sprints in place. PUSH YOURSELF and END WITH PRIDE!
- Walk it off (3 mnts) While walking off, focus on what you are going to do today to help you, your teammates, and your family. Ideas: homework, watching video of your matches, cleaning, shoveling, cooking. Be a better person today, lay the video games and tv down….accomplish something!