June Session #3

Tuesday, June 16

SESSION NOTES:

*You can find results from this session (after they are updated) and previous sessions here.

1. Primary Test: 40y Dash Profile for FB / 10m Fly for non-FB (non-FB will be getting acceleration tests next week)

2. On Tuesdays, the priorities are speed/acceleration. Speed makes you better at everything else.

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 - 40y Dash Profile (FB) / 10m Fly (non-FB)

3 - Wickets (aka, Speed Hurdles)

4 - Accel Work / Tank & Raptor

---

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

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.

1. Max Sprint x 2

2. Airplane (Arms straight out to the side) x 2

3. Touchdown (Arms over head) x 2

4. Pistol (Arms out in Front) x 2

5. Straight Jacket x 2

6. Max Sprint x 2

Accel Work

Tank x 3 Reps

Raptor x 3 Reps

No Resistance x 3 Reps