Workout

Workout- 06/05/17- Intro to Wall Balls and Mountain Climbers

Today the student athletes will learn about the Wall Ball movement. The students will be using basketballs as the ball for the movement. The idea is that these wall balls will transfer movements and strength directly to basketball and volleyball.

Introduce the Wall Ball exercise.

Workout- 10 Rounds of:
10 Wall Balls
10 Mountain Climbers (left-right 1, left-right 2, left-right 3…)

Workout

Workout- April 3, 2017- Pulling Work!

We are going to use a new piece of “equipment” today. Some towels. We are going to use the towels to pull with and sit on.

Today’s workout is a couplet. Reverse partner sled drags and partner rows. I will explain each movement below.
Reverse Partner Sled Drags- one partner will sit on a towel, while the other use a second towel to pull their seated partner. The seated partner will hold one end of the towel, while the pulling partner holds the other end so that they can run backwards and pull the seated person.
Partner Rows- staying with the idea of one partner being seated on the towel and the other partner pulling, this exercise will focus on using the back to “row” the partners across a distance. The pulling partner will stretch the towel to its full length, then plant their feet. Their job is to pull their seated partner to where they are standing. Once the seated partner has been pulled to that location, the standing partner stretches out the towel and rows the seated partner to the. The goal is to work the back and biceps in this exercise.

So what is the workout?
Partners will complete 10 rounds (5 rounds each partner- partners alternate after each round)
Reverse Partner Sled Drags- length of the gymnasium
Partner Rows- length of the gymnasium

Remind students that their back should be remain in a neutral position and all muscles active the entire time. They should not let their back round.

Workout

Workout- 31/03/17- OH Lunge and Burpees

Before beginning the workout, take some time to review how to lunge properly. Many student athletes (and everyone else for that matter) will hinge at the waist, lean forward to make it look like they are achieving depth when they are really minimizing the work on the legs. Keeping arms overhead should help to keep the upper body vertical, which is what we want. Student athletes will lunge while pretending to hold an object directly over their head with arms fully extended and shoulders active.

3 Rounds for Time of:
Overhead (OH) Lunges (length of gym- 15m)
10 Burpees

Student athletes should record their time of completion

Workout

Workout- 30/03/17 – Shuttle Runs

Today’s workout will be running focused. Student athletes will complete as many shuttle runs as they can in the time permitted.

Shuttle Runs with 12 mins time cap.

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Focus is to keep moving as much as possible. Continual movement is more important than speed. Student athletes should try to avoid walking while pushing their ability.