Homework August 8 – August 13

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

  • 1 mile run: under 10 minutes
  • 2 x 100 yd. sprints – 1:00 rest
  • 4 x 50 yd. sprints – :30 rest

Strength

Complete 3x as circuit:

  • plank- 1:00
  • right side plank- 1:00
  • left side plank- 1:00

Complete individually:

  • squat jumps- 4 sets x 10 reps (:30 rest)
  • pistol squat– 4 sets x 10 reps each leg (:30 rest)
  • alternating split squat– 4 sets x 20 reps (:30 rest)
  • long (frog) jumps – 4 sets x 10 jumps, maximize distance (:30 rest)

 

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 10 minutes
  • 2 x 100 yd. sprints – 1:00 rest
  • 4 x 50 yd. sprints – :30 rest

Strength

Complete 3x as circuit:

  • toe touches- 20
  • russian twist- 30
  • jackknife- 20

Complete individually:

 

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 10 minutes
  • 1 x 200 yd. sprint – 2:00 rest
  • 2 x 100 yd. sprints – 1:00 rest
  • 4 x 50 yd. sprints – :30 rest

Strength

Complete 3x as circuit:

  • mountain climbers- 1:00
  • flutter kicks– 1:00
  • standard crunch- as many as possible in 1:00

Complete individually:

 

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

  • 1 mile run: under 10 minutes
  • 2 x 100 yd. sprints – 1:00 rest
  • 4 x 50 yd. sprints – :30 rest

Strength

Complete individually: