Homework August 15 – August 20

Day 1

Wall-Ball

  • 200 right, one cradle
  • 200 left, one cradle
  • 100 right, no cradle
  • 100 right, no cradle
  • 100 right, one cradle (move further from wall)
  • 100 left, one cradle (move further from wall)

Shooting

  • 50 step-down right
  • 50 step-down left
  • 50 split right on-the-run
  • 50 split left on-the-run

Running

  • 2 mile run: under 15 minutes
  • 1 x 200 yd. sprint
  • 4 x 100 yd. sprints – 1:00 rest
  • 6 x 50 yd. sprints – :30 rest

Strength

  • jump rope- 3 sets x 100
  • push ups- 4 sets x 12
  • crunch- 3 sets x 25
  • wide grip pull-ups- 4 sets x 10
  • donkey kick– 4 sets x 12 (each leg)
  • side crunch– 4 sets x 20 (each side)

 

Day 2

Wall-Ball

  • 200 right, one cradle
  • 200 left, one cradle
  • 100 right, no cradle
  • 100 right, no cradle
  • 100 right, one cradle (move further from wall)
  • 100 left, one cradle (move further from wall)

Shooting

  • 50 step-down right
  • 50 step-down left
  • 50 split right on-the-run
  • 50 split left on-the-run

Running

  • 1 mile run: under 8 minutes
  • 2 x 200 yd. sprints – 2:00 rest
  • 6 x 100 yd. sprints – 1:00 rest
  • 8 x 50 yd. sprints – :30 rest

Strength

 

Day 3

Wall-Ball

  • 200 right, one cradle
  • 200 left, one cradle
  • 100 right, no cradle
  • 100 right, no cradle
  • 100 right, one cradle (move further from wall)
  • 100 left, one cradle (move further from wall)

Shooting

  • 50 step-down right
  • 50 step-down left
  • 50 split right on-the-run
  • 50 split left on-the-run

Running

  • 1 mile run: under 8 minutes
  • 2 x 200 yd. sprints – 2:00 rest
  • 6 x 100 yd. sprints – 1:00 rest
  • 8 x 50 yd. sprints – :30 rest

Strength

 

Day 4

Wall-Ball

  • 200 right, one cradle
  • 200 left, one cradle
  • 100 right, no cradle
  • 100 right, no cradle
  • 100 right, one cradle (move further from wall)
  • 100 left, one cradle (move further from wall)

Shooting

  • 50 step-down right
  • 50 step-down left
  • 50 split right on-the-run
  • 50 split left on-the-run

Running

  • 2 mile run: under 15 minutes
  • 1 x 200 yd. sprint
  • 4 x 100 yd. sprints – 1:00 rest
  • 6 x 50 yd. sprints – :30 rest

Strength