Independent Workout #2 for this Saturday, August 18th

JV INDEPENDENT WORKOUT #2: AUGUST 18, 2012

We have our first two games when you return Monday & Tuesday against Eastern Alamance and Bartlett Yancey! Both games are at home and the team will begin to warm-up at 4:00pm (which means you need to arrive prior to 4pm to get ready).  On Saturday or Sunday (but preferably Saturday so that on Sunday, you can rest before the game), all players are expected to complete the following independent workout.  It will take approximately an hour and a half.  You can meet up with other players to complete the workout if that is easier for you, but make sure you complete it!  Be sure to stretch at the end of the workout.

I.  Run: 35 minutes total + warm up/stretch

10 minutes: Run at a slow & steady (conversational) pace.

10 minutes: Stretch

10 minutes: Run at a faster pace (just above steady—you shouldn’t be able to talk without losing your breath)

5 minutes: Easy jog

3-5 minutes: Run hard

5 minutes: Jog easy, cool down

II. Dribbling & Foot Skills. 

5 minutes: 12 parts & head juggling.

10 minutes: In a small grid, dribble with a ball, touching it as often as possible.  Pull moves that are NOT your standard moves.  Try some new ones.  Use your weak foot.  Remember: change speed & direction.  Explode out of that last touch.

5 minutes: Dribble in between cones (shoes, etc. work fine). Use both feet. Cut with speed and accuracy.

5 minutes: Toe touches & Side Taps.

III.  Body Circuit. (Complete each circuit for 1 minute, rest, then switch to next. Repeat each set 3x.):

Arms/Core. Push ups, forward plank, right plank, left plank, crunches, buzzer jacks.