Monday, July 28, 2014
Parent Meeting
This year's informational Parent AND Player meeting will be on Monday August 18th at 7 pm at IHS in the lower B pod. Please let me know if you cannot make it: smerullo@ipswichschools.org .
Weekly Workout 7/28/14
Mon: 10 100's. Find a lined field or a track and run 10 100 yard sprints (trying for 20 seconds down and 40 seconds back). Remember each 5th is a 50 yard sprint.
Tues: Conditioning
Wed: Run 3 miles. 12 laps on the track or use an app/map my run to plot out your run. Time yourself and record.
Thurs: Conditioning
Fri: Grab a stick and ball and play (with a friend if you can) for 30 minutes.
First do footwork over your stick: 30 secs each: front-back hops, lateral hops, one foot at a time front-back, one foot at a time lateral, etc
Stickwork ideas: pulls, spins, lifts, pops, V-pulls, indian dribble (try and do one-handed).
Hitting ideas: pushes, slaps, chokes, drives.
Other ideas: give and gos, mini tap-taps, air dribble (hand-eye coordination).
AFTER you have played you should EITHER Run 2 miles OR do the following sprints: 4 25 (yards), 4 50s, 4 75s and 4 100s.
Sat: Jog, bike, swim, elliptical for 40 minutes.
Tues: Conditioning
Wed: Run 3 miles. 12 laps on the track or use an app/map my run to plot out your run. Time yourself and record.
Thurs: Conditioning
Fri: Grab a stick and ball and play (with a friend if you can) for 30 minutes.
First do footwork over your stick: 30 secs each: front-back hops, lateral hops, one foot at a time front-back, one foot at a time lateral, etc
Stickwork ideas: pulls, spins, lifts, pops, V-pulls, indian dribble (try and do one-handed).
Hitting ideas: pushes, slaps, chokes, drives.
Other ideas: give and gos, mini tap-taps, air dribble (hand-eye coordination).
AFTER you have played you should EITHER Run 2 miles OR do the following sprints: 4 25 (yards), 4 50s, 4 75s and 4 100s.
Sat: Jog, bike, swim, elliptical for 40 minutes.
Monday, July 21, 2014
Weekly workout for 7/21/14
Tuesday: conditioning
Wednesday: Run 2 miles. Time yourself.
Thursday: conditioning
Friday: Run for 15 minutes between a jog and sprint: for 1 telephone pole length - sprint (~100 yards), and for 2 telephone pole lengths - jog (~200). Jog for 5 more minutes after to cool down.
Saturday: 35 min of jogging, biking or elipticalling.
Wednesday: Run 2 miles. Time yourself.
Thursday: conditioning
Friday: Run for 15 minutes between a jog and sprint: for 1 telephone pole length - sprint (~100 yards), and for 2 telephone pole lengths - jog (~200). Jog for 5 more minutes after to cool down.
Saturday: 35 min of jogging, biking or elipticalling.
Monday, July 14, 2014
Summer Workout #1
A little later than usual with the workouts but better late than never!
Grab a friend, teammate, or family member and get started. Your preparation for the season should start way before August 21.
A little variety for the first summer workout (need a stopwatch):
Warm-up:
Jump rope (even imaginary) for 1 min
Jog for 1 min
Skip for 30 sec
Jog for 1 min
Stretch quads, hamstrings, calves, butts, backs, etc
Time yourself for one mile (4 laps on track). This can be done on streets just make sure you know your end point. Mapmyrun.com is a great tool for this. Record your time and use it as a baseline for the rest of the summer and season. Push yourself.
Recover for 3 minutes. Stretch and hydrate
Jog a second mile. (Or stop once you have jogged for 12 minutes). This should be a pace that is much slower than before. Do NOT blow this part off... This is an important part of your conditioning.
Recover for 3 minutes. Stretch and hydrate before completing strength & core portion.
Strength & core:
5 push-ups: REAL ones.
30 sec plank on elbows
5 more push-ups: REAL ones.
30 sec plank on hands (straight arms)
25 bicycle crunches
25 toe touches
25 heel touches (penguins)
25 Russian twists (balance on butt while twisting side to side- make sure your shoulders twist not just your arms)
30 sec plank start on hands
30 sec plank SWITCH to elbows
DONE.
Stretch and hydrate.
Think about the 2014 season.
How bad do you want it?
Grab a friend, teammate, or family member and get started. Your preparation for the season should start way before August 21.
A little variety for the first summer workout (need a stopwatch):
Warm-up:
Jump rope (even imaginary) for 1 min
Jog for 1 min
Skip for 30 sec
Jog for 1 min
Stretch quads, hamstrings, calves, butts, backs, etc
Time yourself for one mile (4 laps on track). This can be done on streets just make sure you know your end point. Mapmyrun.com is a great tool for this. Record your time and use it as a baseline for the rest of the summer and season. Push yourself.
Recover for 3 minutes. Stretch and hydrate
Jog a second mile. (Or stop once you have jogged for 12 minutes). This should be a pace that is much slower than before. Do NOT blow this part off... This is an important part of your conditioning.
Recover for 3 minutes. Stretch and hydrate before completing strength & core portion.
Strength & core:
5 push-ups: REAL ones.
30 sec plank on elbows
5 more push-ups: REAL ones.
30 sec plank on hands (straight arms)
25 bicycle crunches
25 toe touches
25 heel touches (penguins)
25 Russian twists (balance on butt while twisting side to side- make sure your shoulders twist not just your arms)
30 sec plank start on hands
30 sec plank SWITCH to elbows
DONE.
Stretch and hydrate.
Think about the 2014 season.
How bad do you want it?
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