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.

1. Primary Test: 10m Fly (Outdoor Runway)

2. Priorities: Max Velocity & Change of Direction

3. 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)

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Dynamic Stretch

1. Knee to Chest

2. Eddies

3. Quad Stretch

4. Russian Kicks

5. Lunge & Twist

6. Straight Leg Walks / Pogos

7. Snow Angels

8. Hip Swings

Agilities

1. March

2. Marching Skip

3. High Knees

4. Butt Kicks (Cycle)

5. Carioca

6. Prime Times

7. Falling Start