PRACTICES!

Ok, so I attended a pre season practice last Tuesday.  I am concerned all that we worked for in December is slipping away.  SO...

a few notes.
ONE: push yourselves. even an easy workout can be usuful.
TWO: be in the front. LEAD by example. Show yourself and others that you are the best, or are working to be the best
THREE: use the bands. Coach Williams knows about them. They will make you stronger/faster/better.
FOUR: BE CONFIDENT!!!!

In addition, I will be missing the first week of practice.  Its the sprinter's workout THEN...
Zach - please take charge of the vaulters and lead them in this workout after you finish what the coaches have you run.  It is open to anyone who wants to do it, but it is to be taken seriously.

remember, FORM is more important than Quantity. So please check your form often as well as watching others.

ok - on to the workout.

30 seconds EACH

SQAUT JACKS - starting tall with hands above head, its a jumping jack into squat.
BURPEE - jump up, jump in to plank, jump in, jump up, repeat
MOVING PUSH UPS - when moving, the hand and the foot move at the same time. MOVE both directions - 5 one way, 5 the other way

45 SECOND BREAK - REPEAT 2 more times.

30 seconds EACH

IN and OUTS - in plank position, jump in, jump out, jump in, jump out....
FROG JUMPS - Wide squat stance - jump right, touch the floor, jump back, touch the floor, jump left, touch, jump front.
JUMP AND RUNS - Jump down into plank, 6 push ups, plank run for count of 6, jump UP reach for sky, Jump into plank, REPEAT.

45 SECOND BREAK - REPEAT 2 more times.

Ab workout.

We have done all these exercises before, so you should know them.  Remember to keep the knees behind the ankle and the weight on the heels.

I want you strong and ready for this season. You are all already in great shape! Lets keep it up so we get stronger everyday!