Week of June 13

CLINICS / OPEN GYMS

**We are adding an inexpensive yet very valuable option to our open gyms -- specific skill clinics before we scrimmage. This is a great way to work on more specific skills and then use what you practice in the scrimmage. If you cannot/do not come to the clinic, everyone is welcome for the scrimmaging. This week, Kim Lodewyk is helping me out and conducting the clinics. Please bring $5 if you come to the clinic to compensate Kim for her time and instruction at the clinic. I hope you take advantage of this great opportunity!

Monday, June 13 (HS Gym)

*Passing/defense clinic @ 5:30-6:30 pm

*Scrimmaging @ 6:30-7:30 pm

Wednesday, June 15 (HS Gym)

*Hitting clinic @ 5:30-6:30 pm

*Scrimmaging @ 6:30-7:30 pm

WORKOUT

**Please remember this is a general workout that may need to be adjusted, depending on how conditioned you are. Remember to warm-up before and stretch after. Do 3x a week.**

Jump Rope (45 seconds rest between each)

• 30 seconds of each = regular (double foot) jumps (no mini-jump in between!) & left foot jumps & right foot jumps
• 30 seconds = Double jump (jump high enough so you can get the rope around twice before you land - tucking in your knees helps)
• 1 minute = Cross Jump (forward, backward, right, left)
• 1 minute = 3 to 9 (keep shoulders facing forward, but turn your feet like a hand on the clock to 3:00, then over to 9:00)

Dot Drill (5 times through each one)

• Hourglass - A&B - C - E&D - C - A&B (you should be jumping forward then backward = 1 time)
• Hourglass turnaround - A&B - C - E&D - C - A&B (same thing only turn around at E&D so you are always jumping forward)
• One Leg Figure Eight - A - C - E - D - C - B - A (5 times on right leg, 5 times on left leg)
• Two Leg Figure Eight (same pattern, but put feet together and hop like a bunny!)

Bounding (2 times, 10 jumps each)

• Double leg jumps (like standing long jump) for distance
• Double leg jumps for height
• Single leg jumps for distance
• Single leg jumps for height

Abs (30 seconds each, 2 times)

• Planks - lay down your stomach and then balance on your forearms and toes. Hold for 30 seconds and then shift so you are balancing on your right forearm and right foot - facing sideways now and hold for 30 seconds, then shift so you are on balancing on your left forearm and left foot - facing the other way now and hold for 30 seconds. Repeat.

Arms (1 time, 10 reps each)

• Pushups
• Seated triceps (Sit at the edge of a chair with legs straight out in front of you. Slide off the edge of the seat and hold yourself up by your arms. Slowly lower and raise your body, so your arms form a 90 degree angle each time you lower your behind below the level of the chair seat)