Strength
- Warmup (3 rounds)
- 10 Samsung Stretches
- 10 Good Mornings
- 10 Butt Kicks
- 10 Squats
- 10 Pushups
- 20 flutter kicks
- Workout - Do 3 or 4 sets
- In 3 minutes do the following:
- 20 burpees or pushups
- 30 jumping jacks
- 30 squats or thruster
- 40 situps or flutter kicks
- Then
- 300
meter run or 800 meter bike ride or 150 single under jump ropes.
Conditioning / Footwork
(Ladder) - hard day
- Dynamic Stretching
- 10 yard single leg hops (2x each leg)
- High knees to striders (20 yards to 20 yards switch at cone or on whistle)
- Mountain climbers(2 sets of 60 seconds)
- Backward Sprints and Skips (4 x 40 yards)
- Superman (4 x 40 yards)
- 180’s - 2 x 40 back start, 2 x 40 front start
- Sprint one direction at midpoint rotate 180 and finish other way
- Sprints 4 x 100 yards
- 300 yard shuttle (6 x 50 yards)
Stickwork - Salisbury Wall
Ball Test
- start with a few balls at your feet
- You may start as close as 5yds from the wall
- You will be tested with gloves AND helmet (Boys)
- You have 5:30 to complete the test
- 25 Right Hand One Cradle & Out
- 25 Left Hand One Cradle & Out
- 25 Cross Hand Right(Face Dodge, then throw crosshanded, catch with stick back in the box)
- 25 Cross Hand Left
- 25 Quick Stick Right
- 25 Quick Stick Left
- 15 Strong (1)Hand Catch and Cradle
- 15 Weak (1) Hand Catch and Cradle
- POLES you will throw15 Strong Hand back-handed shovel passes
- 15 Split Dodges
- Throw right, catch right, split,throw left, catchleft, split –Counts as 1
- 15 Switching Hands Quick Sticks
- Throw
across body, switch hands while
ball is in air after each throw, throw right catch left, throw left catch right
- Men’s - Video
Quote
“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever. That surrender, even the smallest act of giving up, stays with me. So when I feel like quitting, I ask myself, which would I rather live with?”
“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever. That surrender, even the smallest act of giving up, stays with me. So when I feel like quitting, I ask myself, which would I rather live with?”
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