June 20-26

If you didn't know, Prairie Fire is the relatively new (1 year old) club team in Kansas City. Last year in their first season they got 5th or so at Regionals, which I think is pretty impressive for a new squad. Anyway, I didn't try out this summer, but I did get invited to the "practice squad", which just means I'm can go to their practices but not games. My first practice was supposed to be Wednesday, but we only got an hour in before T-storms rolled in. So I lifted instead.

June 20 - rest

June 21 - Lifting

June 22 - rest

June 23 - Agility Ladder

June 24- PF Practice and Lifting

June 25 - rest

June 26 - Conditioning/Agility

6/21 Lifting

Warmup

Cable Work (squat rows, x-pulls, push-pulls)

1A. Split Squats 3x5 @ 105 lbs

1B. Military Press 3x 30 sec @ bar (45 lbs)

2A. Step Ups 3x5 each leg @ 125 lbs, 115 lbs, 115 lbs

2B. Pull Ups 3x max

*3-4 are done with 3 sets of 8-10 reps*

3A. Incline Dumbell Bench

3B. Dumbell Deadlift

3C. Dumbell Upright Row

4A. Dumbell Side Raise

4B. Lawn Mower

*Lean over and put hand and knee on bench. Lift the dumbbell with opposite hand straight up to shoulder/pec.

Core Workout

1. ABC's (20)

*Cross your feet in the air and do a situp to the left (A) to the right (B) and then up (C).

2. Leg "kick backs" (10 each leg)

*Start on your hands and knees. Slowly extend one leg back and up, so that the hamstring and hip are fully extended.

3. Side Planks (60 sec each side)

4. Superman Raises (16)

*Lay down on your stomach with your arms out in front of you. Lift your right arm simultaneously with your left leg. Repeat with left arm and right leg

6/23 Agility Ladder

Dynamic warmup and sprints

Sprint form: 30 yds - 2x mountain climbers, 2x jump backs, 2x 2-hops, 2x hollywoods

3x5 Box Jumps

3x2 Depth Jumps

2-3 min Jump Rope

Agility Ladder Circuit

• Each Leg Forward
• Linear Skip
• Linear Hop - Stabilization
• Linear Hop - Quick
• Base Shift Forward
• Single Leg Dissociation
• Lateral Shuffle
• Lateral Skip
• Base Rotations
• Crossover Run
• Crossover Jump
• In-in-out Shuffle
• High Knees
• Crossovers
• In-out Hops (2 feet)
• Lateral Skiers
• Slalom Jump
• In-out Steps
• Backward in-in-out Steps

*There's no way I can explain all these, but I will say that the overall focus is improving coordination/body control, quick feet, hip mobility, and plyometric training. This is the best thing I do to improve footwork for defense. I do each exercise twice (used to do 4) before moving on.

6/24 Lifting

Dynamic warmup

Cables (squat row, x-pulls, lunge w/ punch)

1. Power Clean and Jerk 3x5 @ 115 lbs

2A. One Leg'd Squats 8

2B. Bar Pullups 30 sec

do 3 sets

*3-5 are done in 3 sets; reps varying*

3A. Dumbbell Bench

3B. Reverse-Grip Lat Pull Down

4A. Dips

4B. Dumbbell Tricep Extensions

5A. Dumbbell Front Arm Raise

5B. Hanging Knee Ups

Core Workout: 3 circuits of...

1. Oblique Extensions (25 each side)

2. Plank Leg Raises (10 each leg)

3. Vertical-Leg Situps w/ Plate (25)

6/26 Conditiong/Agility

Dynamic warmup and sprints

Sprint form: 30 yds - 2x jump backs, 2x mountain climbers, 2x 2-hops

10 tuck jumps

3x Crossovers

1x Dot drills (3 different things)

Conditioning: 3x { [30 yd sprint + 20 sec rest]x6 + 2 min rest}

Defensive footwork: 10 angled backpedal-to-sprints (each side)