Week+of+July+28

=** __Week of July 28:__ **=

Okay you guys, this week is very important. You have one week until try-outs begin. First remember to stay safe. Do not do anything that you could get hurt or injured so that you will not be able to be there the first day of practice. So BE SMART!!! Secondly, if you have not yet gotten your physical make sure you get it this week so you can turn it into me on Monday morning. If you do not turn it in or have it on file you cannot practice day 1.

Below is a good workout so that you have a good start to August 4th.

**__ Monday: __** I want you to go out and run 1 mile without stopping. Make sure you warm up/stretch out before and after. I don't want any injuries. Also, you need to do all the agilities you learned in the weight room: high knees, kick butts, high knee cross overs, jump for height, drum majors (I call them stride outs - high knees extend leg straight out and down), etc. Then stretch down.


 * __ Tuesday: __** Today you should be at weights. Then sometime today I want you to do something for 30 minutes to get your heart rate up. This could be running, biking, swimming (doing laps), aerobic exercises, treadmill, elliptical, etc. Whatever you want, but for 30 continuous minutes. Then stretch down. This should not be just a strolling pace, it needs to be some what strenous.


 * __ Wednesday: __** For this day, you need to stretch out/warm up before beginning. I want you to run the following: 4 - 50 yard dashes, 3 - 100 yard dashes, 2 - 200 yard dashes, and 1 - 400 yard dash. The distances do not have to be exact, but they should be close. Then do all the agility drills listed on Monday. Then stretch down.


 * __ Thursday: __** Today, I want you to do the same thing as you did on Tuesday. Do an activity to get your heart rate up for 30 minutes. See the long list on Tuesday for ideas. Then stretch down.


 * __ Friday: __** Warm up/stretch out again. Then run 1 mile again without stopping. Make sure you do the agility drills when you are done. Then stretch back down.