Week of July 4

Camp was great this past week. Let's keep up the hard work! Please notice the new times for open gyms/clinics for July, starting this week. Hope to see you there!

CLINICS/OPEN GYMS

Wednesday, July 6 (HS Gym)

*Passing clinic @ 1:30 - 2:00 pm

*Scrimmaging @ 2:00 - 3:00 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!)

Double Jumps

(15 times, 3 sets)

Jump for height, followed by an easy tuck jump.

45 Degree Lunges (15 times each leg, 2 sets)
Same idea as lunges from last week, but instead of stepping straight out in front of you, step at 45 degree angle to the side. Remember - do not let your knee go in front of your foot.

Abs - Leg Drops (15 times, 3 sets)
Lay on your back with your legs straight up in the air. Keeping your knees straight, lower your legs as close to the ground as you can & lift back to vertical position. Put your hands under your bottom for stability if you need it.