Announcement
Off-Day Conditioning - 082520
Tuesday, August 25th 2020
WARMUP
Team dryland warm-up, about 10 each
- Calf stretch
- Knee hug
- Quad stretch
- Single leg RDL
- Frankensteins
- Open the gates
- Close the gates
- Lunge and reach
- Heel/toe stretch
- Arm circles
- Dynamic squat stretch
- Horizontal arm circles
SKILL
Work on a skill for 15 minutes! What’s a “skill”? There are tons of things that qualify as a skill:
- Sport-related skills or drills (lacrosse, soccer, football, gymnastics, baseball, etc.)
- Throwing, catching, hitting, climbing, jumping, rolling, handstands, flips, jumping rope
There are tons of options, pick something to work on and practice it for 15 minutes!
CONDITIONING
Every minute for 16 minutes:
Evens = 3-5 wall walks
Odds = 60 single-unders (jump rope)
Start a timer for 16:00, first you do 3 to 5 wall walks. Rest for the remainder of the minute. On the start of the next minute, do 60 single-unders or 30 jumping jacks. Note: You should only be doing 5 wall walks if you can do all 5 properly (getting to a full handstand and walking back down with full control.)
WALL WALK SCALE: feet up on wall, hold for 5 seconds = 1 rep
JUMP ROPE SCALE: 30 jumping jacks for odd minutes. You can hold light weights like canned food cans to make them more challenging.
RUNNING
10 sets: run for 1:20 (or run 300m)
Rest 1:20 between sets (1:1 work/rest)
COOLDOWN
Stretch for 10 minutes, especially calves/arches
HELPFUL LINKS
Wall Walk Demo + Scaling Options
https://www.youtube.com/watch?v=G0yV_TbsY5c