#OTN / Get Quick Schedule
July Session #4
July Session #4 (Summer #10)
Thursday, July 16th
SESSION NOTES:
*You can find results from this session (after they are updated) and previous sessions here.
Primary Test: Roll 90 “Game Speed” Test
Priorities: COD, Explosion
Stations
1 - RPR & Dynamics / Agility Work
3 - Box Jumps
4 - Ladder - or - Blazepods
Dynamic Stretch
Knee to Chest
Eddies
Quad Stretch
Russian Kicks
Lunge & Twist
Straight Leg Walks / Pogos
Snow Angels
Hip Swings
Agilities
March
Marching Skip
High Knees
Butt Kicks (Cycle)
Carioca
Prime Times
Falling Start
Box Jumps
Max Leap x 3
1 Hop and Bounce to the Box x 3
Drop from Box and Bounce to the Next One x 3
Jump & Quarter Turn x 2 Toward Each Shoulder
Redo Jumps (Leap, Fall, Bounce) x 3
July Session #3
July Session #3 (Summer #9)
Tuesday, July 14th
SESSION NOTES:
*You can find results from this session (after they are updated) and previous sessions here.
Primary Test: Combine 40y Dash (Profile)
Priorities: Max Velocity, Agility
Stations
1 - RPR & Dynamics / Agility Work
2 - Acceleration Test: 5y > 10y Fly (Indoors)
3 - Broad Jump
4 - Blazepods: 40 Corner Drill
Dynamic Stretch
Knee to Chest
Eddies
Quad Stretch
Russian Kicks
Lunge & Twist
Straight Leg Walks / Pogos
Snow Angels
Hip Swings
Agilities
March
Marching Skip
High Knees
Butt Kicks (Cycle)
Carioca
Prime Times
Falling Start
July Session #2
July Session #2 (Summer #8)
Thursday, July 9th
SESSION NOTES:
*You can find results from this session (after they are updated) and previous sessions here.
Primary Test: No Testing in this Session
Priorities: Explosion & Acceleration
Stations
1 - RPR & Dynamics / Agility Work
2 - Acceleration / Horizontal Force - Resistance
3 - Box Jumps
4 - Reaction / Competition Drills
Dynamic Stretch
Knee to Chest
Eddies
Quad Stretch
Russian Kicks
Lunge & Twist
Straight Leg Walks / Pogos
Snow Angels
Hip Swings
Agilities
March
Marching Skip
High Knees
Butt Kicks (Cycle)
Carioca
Prime Times
Falling Start
Box Jumps
Max Leap x 3
1 Hop and Bounce to the Box x 3
Drop from Box and Bounce to the Next One x 3
Jump & Quarter Turn x 2 Toward Each Shoulder
Redo Jumps (Leap, Fall, Bounce) x 3
July Session #1
July Session #1 (Summer #7)
Tuesday, July 7th
SESSION NOTES:
*You can find results from this session (after they are updated) and previous sessions here.
Primary Test: 10m Fly (Outdoor Runway)
Priorities: Max Velocity & Change of Direction
To improve, you need to go as fast as you can… wear the best shoes you have to help you go as fast as you can!
Stations
1 - RPR & Dynamics / Agility Work
2 - 10m Fly (Outdoor Runway)
3 - Ladder (Emphasis of Drills that involve shifting weight / center of gravity)
4 - Blazepods Competition (First to 10 or Tic-Tac-Toe)
Dynamic Stretch
Knee to Chest
Eddies
Quad Stretch
Russian Kicks
Lunge & Twist
Straight Leg Walks / Pogos
Snow Angels
Hip Swings
Agilities
March
Marching Skip
High Knees
Butt Kicks (Cycle)
Carioca
Prime Times
Falling Start
No Get Quick / Dead Week
No Get Quick / Dead Week
Get Quick will resume on Tuesday, July 7th
No Get Quick / Dead Week
No Get Quick / Dead Week
Get Quick will resume on Tuesday, July 7th
June Session #6
June Session #6
Thursday, June 18th
SESSION NOTES:
Primary Test: (Hopefully) Vertec Vertical Test -or- Max Vertical Leap w/ Grid
Thursdays will typically have a Plyo, acceleration, and COD (Change of Direction) emphasis
Footwear: Whatever helps you jump & change direction the best. Basketball or volleyball shoes, cross trainers, etc.
When we have the facilities to do it, we will eventually work change of direction and acceleration on a variety of surfaces depending on your sport. Right now, we just have the gym floor.
(Tentative) Stations
1 - RPR & Dynamics / Agility Work
2 - Vertec or Max Vertical w/ Grid
3 - Box Jumps
4 - Accel Work / Tank & Raptor
June Session #5
June Session #5
Tuesday, June 23
SESSION NOTES:
Primary Test: Fly 10s
On Tuesdays, the priorities are speed/acceleration. Speed especially makes you better at everything else.
To improve, you need to go as fast as you can… wear the best shoes you have to help you go as fast as you can!
Stations
1 - RPR & Dynamics / Agility Work
2 - 5 > 10y Fly (Acceleration Test)
3 - Broad Jump
4 - Tic-Tac-Toe
Dynamic Stretch
Knee to Chest
Eddies
Quad Stretch
Russian Kicks
Lunge & Twist
Straight Leg Walks / Pogos
Snow Angels
Hip Swings
Agilities
March
Marching Skip
High Knees
Butt Kicks (Cycle)
Carioca
Prime Times
Falling Start
June Session #4
June Session #4
Thursday, June 18th
SESSION NOTES:
Primary Test: Infinity Run
Thursdays will typically have a Plyo, acceleration, and COD (Change of Direction) emphasis
Footwear: Whatever helps you jump & change direction the best. Basketball or volleyball shoes, cross trainers, etc.
When we have the facilities to do it, we will eventually work change of direction and acceleration on a variety of surfaces depending on your sport. Right now, we just have the gym floor.
(Tentative) Stations
1 - RPR & Dynamics / Agility Work
2 - Infinity Run
3 - Box Jumps
4 - Blazepods Competition: First to 10
June Session #3
June Session #3
Tuesday, June 16
SESSION NOTES:
*You can find results from this session (after they are updated) and previous sessions here.
Primary Test: 40y Dash Profile for FB / 10m Fly for non-FB (non-FB will be getting acceleration tests next week)
On Tuesdays, the priorities are speed/acceleration. Speed makes you better at everything else.
To improve, you need to go as fast as you can… wear the best shoes you have to help you go as fast as you can!
Stations
1 - RPR & Dynamics / Agility Work
2 - 40y Dash Profile (FB) / 10m Fly (non-FB)
3 - Wickets (aka, Speed Hurdles)
4 - Accel Work / Tank & Raptor
Dynamic Stretch
Knee to Chest
Eddies
Quad Stretch
Russian Kicks
Lunge & Twist
Straight Leg Walks / Pogos
Snow Angels
Hip Swings
Agilities
March
Marching Skip
High Knees
Butt Kicks (Cycle)
Carioca
Prime Times
Falling Start
Speed Hurdles
All non-max drills: Keep Your Arms as straight as you can… out to the side, above your head, out in front, etc.
Max Sprint x 2
Airplane (Arms straight out to the side) x 2
Touchdown (Arms over head) x 2
Pistol (Arms out in Front) x 2
Straight Jacket x 2
Max Sprint x 2
Accel Work
Tank x 3 Reps
Raptor x 3 Reps
No Resistance x 3 Reps
June Session #2
June Session #2
Thursday, June 11th
SESSION NOTES:
Primary Test: Vertical Leap
Thursdays will typically have a Plyo and COD (Change of Direction) emphasis
Footwear: Whatever helps you jump & change direction the best. Basketball or volleyball shoes, cross trainers, etc. (when the outdoor facility is done, we will work on different surfaces).
Stations
1 - RPR & Dynamics / Agility Work
2 - Vertical Leap Testing (Jump Grid)
3 - Box Jumps (List Below)
4 - Competition: 4 Corner Drill
Dynamic Stretch
Knee to Chest
Eddies
Quad Stretch
Russian Kicks
Lunge & Twist
Straight Leg Walks / Pogos
Snow Angels
Hip Swings
Agilities
March
Marching Skip
High Knees
Butt Kicks (Cycle)
Carioca
Prime Times
Falling Start
Box Jumps
Max Leap x 3
1 Hop and Bounce to the Box x 3
Drop from Box and Bounce to the Next One x 3
Jump & Quarter Turn x 2 Toward Each Shoulder
Redo Jumps (Leap, Fall, Bounce) x 3
Opening Day / June Session #1
Opening Day / June Session #1
Tuesday, June 9th
DAY ONE NOTES:
Athletes should typically expect 60 minutes from the start to finish of their session. But on day one, we are planning less so we can make sure and get all our athletes adequately tested. They may finish earlier than normal on this day, depending on how things go.
Please bring your registration form with you. If you haven’t pre-paid electronically, bring cash or a check made out to RCHS.
Priority on day one is baseline testing. Keep that in mind when choosing footwear… we want you to sprint as fast as you can and jump as far as you can.
Stations for Session #1
1 - Registration
2 - RPR & Dynamics / Agility Work
3 - Fly 10s
4 - Broad Jump
Dynamic Stretch
Knee to Chest
Eddies
Quad Stretch
Russian Kicks
Lunge & Twist
Straight Leg Walks / Pogos
Snow Angels
Hip Swings
Agilities
March
Marching Skip
High Knees
Butt Kicks (Cycle)
Carioca
Prime Times
Falling Start
Summer 2026 Info, etc.
***CLICK FOR CAMP FORM***
***LINK TO PREPAY ONLINE***
(Amt is $25. Please include your athlete’s name and send the completed camp form with them to Session 1)
Note - athletes can come during a different time slot if needed. Just check w/ Coach Denton!
FORMAT/TIME SCHEDULE
1 - FOOTBALL / LINEMEN - 6:30-7:15 AM
2 - FOOTBALL / SKILLS - 6:45-7:30 AM
3 - VOLLEYBALL - 7:00-7:45 AM
4 - NON-VB ATHLETES & POSSIBLE 2ND VOLLEYBALL GROUP - 7:15-8:00 AM
5 - NON-FB MALE ATHLETES - 7:30-8:15 AM
OTE: Gilreath - Fly 10s / Carmody - Plyo
Plyo Routine for this Week:
Dynamic Stretch
Knee to Chest
Eddies
Quad Stretch
Russian Kicks
Lunge & Twist
Straight Leg Walks / Pogos
Agilities
March
Marching Skip
High Knees
Carioca
Prime Times
**Horizontal Plyos** (New This Week)
Single Leg Broad Jump (Land on two feet)… Rx3/Lx3
Power Skips x2
Pogo Bounces… 2x 10 yards
Single Leg Hop… Lx1 & Rx1… 15 Yards
Prime Times
Box Jumps (Each one x 3 sets through if you think you have time)
Big Jumps
Hop straight up and down, bounce to the box
Face Sideways - Jump and Turn... 2 times through facing each way
Big Jump onto the box, drop off backwards, bounce back up
Fly Group
Abbreviated Dynamics
Abbreviated Agilities
Hips
Sprint
OTE: Carmody - Fly 10s / Gilreath - Plyo
Plyo Routine for this Week:
Dynamic Stretch
Knee to Chest
Eddies
Quad Stretch
Russian Kicks
Lunge & Twist
Straight Leg Walks / Pogos
Agilities
March
Marching Skip
High Knees
Carioca
Prime Times
Box Jumps (Each one x 3 sets through if you think you have time)
Big Jumps
Hop straight up and down, bounce to the box
Face Sideways - Jump and Turn... 2 times through facing each way
Big Jump onto the box, drop off backwards, bounce back up
Fly Group
Abbreviated Dynamics
Abbreviated Agilities
Hips
Sprint