Wed is WAKE UP THE MUSCLES that may be out of whack with all this traveling, up and moving and/or sitting all day!
If you have an open space, use it (and note for the high school kids, we will have a series of intro to speed, agility and hops coming out next week. Mandatory video watching first, then basics of each so that you can up your game without injury).
WED is hump day so let’s get over the hump by elevating our heart rate (next week we will be jumping rope or jumping via plyos) via the following methods for today only:
Interval sprints – in a park or on a field, if you can
D slides, shuttle sprints or rapid fire feet, high knees if confined in an area like a backyard or living room
Treadmill or bike or machine – get on it and GO
Here is the WED Elevate Day Plan – do what you can:
SET 1 – Dynamic Warm-up
Jog, skip, get loose via jumping jacks, etc
Slide, walk on calves, heels, backpedal
World’s best HIP stretches
Catepillar or inch worm (down dog walk 10 steps) to stretch achilles
SUMO squats or sumo light jumps to get loose
Start with a cycle at the following percentages:
Get on your elevation machine or path and do a workout like so for five minutes:
30 seconds easy
30 seconds 75 percent
30 seconds easy
30 seconds 100 percent
One minute easy
One minute fast
30 second easy, 30 second FAST
Then stretch, do 10 pushups, 10 situps, 10 burpes, 10 squats, 10 planks = 50
SET 2 – Attacks – do the attacks you do not like from the spot you don’t like – let’s say it is the baseline.
Runner/pogo stick – 5 each side
Bump finish – 5
Reverse – 5
Five free throws
Repeat Set 1
Repeat Set 2
Repeat Set 1 – pick another spot for attacks
You should be sweating by now!
SET 3 – Free throws and Sprints or Elevate exercises
30 seconds of all out work
Two Free throws
REPEAT 5 times
For every one you don’t make – 5 push ups at the end.
SET 4 – Shoot and condition
Around the world shooting – 7 spots this time!
You must make 4 out of 5 at a spot to advance.
Every Two Spots that you pass, you must go sprint for 1 minute ELEVATE
Return to the spot so you are tired when you shoot.
Do this for 20 minutes max. See how far you can go around the world and back. END IT at 20 min.
SET 5 – STRENGTH TIME!
Sets of 10 – do these five exercises as much as you want – I’d do just 1 time
Squats with or without LIGHT weight (body weight for all those under 15)
Bicycle sit ups – 10 bicycles
Side Plank – count to 10 each side
Squat JUMPS and switch legs – go slow, find balance
One legged squats – body weight – 5 on each side
SET 6 – 5-min cool down/ACL balance drills
1-Do one legged touches ACL balance drills
2-Lightly jump off a bench and land soft, making sure that your knees don’t cave when you are tired.
3-To end on this correction, you can do any band around your legs to stay open hipped or you can do clam shells with yourself on the ground (on your side, open your hip) or do any type of leg raise to work on symmetry or balance. Look in a mirror to make sure you look and feel balanced – no tipping or leaning when you are tired. Cool down here is to make sure you are aligned before you wrap up!
Email me or message me a few highlights if you’d like.
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Director & Founder of Mo' Motion
Maureen Holohan is a former college and pro player, published author, teacher and journalist. Maureen started Mo’ Motion in Manhattan in 2009 with one team of boys. Today Mo’ Motion serves 650 players per year with its offices in Harlem, NY.Read More