Kris gets all the fun
Blog
kitt decided around 22:00 on 13 December 2004 to publish this:
I wasn't able to make class because I needed to be at MPUL tonight, so Kris went by himself. He said he had a great time doing sprinting drills. Here's what he gave me as his workout tonight.
Accelerations in the parking lot
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A twist on the catch the ball before it bounces twice, a cone was placed away from G (not sure how far). Kris ran from the starting point to the cone, planted and cut towards G. At the foot plant, G dropped a tennis ball. Kris was to catch it before the second bounce. 6-8 of these
Sprinting with bands
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With bands around his waist and G pulling backward on them, Kris did three sets of resistance sprinting. The first one was with small steps: feet moving just over ankles for quick feet work. The second was with high knees. The third was just sprinting as fast as he could.
Circuit
This circuit was a doozie. Probably would have worked better if I had been there to give Kris a bit of a rest.- Jump rope
- Ice skaters with bands on legs, done in a semi circle. The first set with R foot in center, clockwise, then again counter-clockwise. The next set with L foot in center, CW and CCW.
- 4 boxes: hop over with both feet, then L, then R
- Side-to-sides over the weightbench (nominally the same as over the wood box, but higher by 50%)
- Frog hopping along 4 cones with both feet, land on R foot, hold, then sprint. Repeat for L foot. For the last 3, G calls out which foot to land on
Wall sit
- Sit along the wall (i.e. back on the wall, legs at 90°), 25# weight on lap.
Abs (lower)
- 6-12" leg holds
- swimmers
- crossovers
- partner leg throw downs
- 6-12" leg holds with partner pushdown (ugh!)