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Week 1
January 24, 26 & 28: Train from 1:30-2:30 PM
Meet by the entrance to the Pit.
Be ready to exercise at that time please.
Week 2
January 31 (no school): training from 9:30-11 AM, Pioneer Pit
Feb 2: 6-7 AM, Pioneer Pit
-- CANCELLED DUE TO STORM
Feb 4: 6-7 AM, WideWorld scrimmages led by seniors (Olivia, Sam, Cara, Kim and Margaret)
Week 3
Feb 7: 6-7 AM, Pioneer Pit
Feb 9: 6-7 AM, Pioneer Pit
Feb 11: 6-7 AM, WideWorld scrimmages
Week 4
Feb 14: 6-7 AM, Pioneer Pit
Feb 16: No school, so 9:30-11 AM, Pioneer Pit
Feb 18: 6-7 AM, WideWorld scrimmages
Midwinter Break
All players will train on own time. See training plan below from Coach Shabazz, or download PDF.
Hi Girls:
This is your Midwinter Break Conditioning Plan. Please follow it closely so that it will be easier to pick up where we left off when you return.
Coach Shabazz
Remember: Champions are self-motivated, driven and self-directed. They are proactive, hard-working players who do not make excuses.
Monday, February 21
- Dynamic warm-up
- Linear Sprint runs: 30m X 4-6 reps at 90-100% intensity (walk back and begin after FULL recovery) Do 2 series with a 5 min ball juggling recovery in between.
- Stinkers: 2 cones spread 60m apart... sprint back and forth 5X in 60 secs = 1 rep (complete 4 with a minute rest between each rep)
- Core: Abs, plank and bridge exercises
- Cool down
Tuesday, Feb 22
- Dynamic warm-up
- 120s: sprint the length of a whole field in 18-20 secs, jog back in 40 secs and GO AGAIN: comeplete 7 reps with an additional 30 secs rest after #4
- Core: abs, planks and bridge exercises
- Cool down.
Wednesday, Feb 23: Rest... sleep in late (thank you, Coaches) and have fun
Thursday, Feb 24: Same as Monday
Friday, 25: Same as Tuesday
Enjoy your weekend and see you bright and early in the pit on Monday, February 28.
Week 5 - MME TEST Week - Everyone but JUNIORS will report
Feb 28: 6-7 AM, Pioneer Pit
Mar 2: 6-7 AM, Pioneer Pit
Mar 4: 6-7 AM, WideWorld scrimmages
Week 6: Captain's week
Mar 7: 6-7 AM, Pioneer futsal
Mar 9: 6-7 AM, Pioneer futsal
Mar 11: 6-7 AM, Pioneer futsal
TRYOUTS begin Monday, March 14 |
