Week of June 20

Sounds like the clinic went well last week - I hope those of you who went found the extra instruction beneficial. I will be conducting the clinics this week, so no need to bring $5. Here's what we have going on this week...

CLINICS/OPEN GYMS

Monday, June 20 (HS Gym)

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

*Scrimmaging @ 6:30-7:30 pm

Wednesday, June 22 (HS Gym)

*Defense 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 (30 seconds rest between each)

• 30 seconds of each = regular (double foot) jumps (no mini-jump in between!) & left foot jumps & right foot jumps
• 1 minute = Boxer shuffle (short side to side hops)
• 1 minute = High knees
• 2 minutes (alternate every 15 seconds) = sprinting in place & regular jumps

Cone Hops (jump over a cone :) - 45 seconds each)

• Forward/Backward hop
• Side to Side hop
• Forward/Backward tap (push off with one foot, bring other over cone and tap the ground)
• Side to Side tap (same thing as above only side to side)

Tuck Jumps (10 times, 3 sets)

• Jump for height. At the top of your jump, tuck your legs. Land gently with knees bent. Gather yourself and jump again.

Lunges (20 lunges each leg, 2 times)

• Make sure your knee in front stays straight above your foot. Do not let your knee go ahead of your foot.
• 20 lunges each leg, 2 times

Abs (40 counts, 2 times)

• Russian twists - look at the picture below for how to sit. Each time your elbow touches the ground, count "1...2"

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