NOTE: WE WILL TAKE WATER BREAKS EVERY 15MIN IN HOT WEATHER. SO BRING PLENTY OF WATER!

NOTE: MASKS ARE NO LONGER REQUIRED OUTDOORS ON THE EHS CAMPUS. HOWEVER, MASKS ARE STILL REQUIRED INDOORS. WE WILL HAVE EXTRA MASKS FOR ANYONE WHO NEEDS ONE.

7:15am Arrive at EHS

7:30am DYNAMIC WARMUP

7:45am VOLT CONDITIONING

We will be doing WEEK 4 / DAY 1 of the “Building an Aerobic Base” module. FIELD RUN: Slow jog the long sides of the FH field. Use a noticeably faster jog on the end lines. Do this for 4min. Then walk/rest for 3min. Repeat 4 more times for a total of 5 sets. Everyone works at their own pace. You jog as much as you can. Walk when you cannot jog. DO NOT sit down during or immediately after this workout. You can stand and sip water or walk and sip water during the 3min rest between sets. This conditioning workout is designed to be a very gentle start to your summer running.

8:30am CONE DRILLS (rhythm jumps & stick skills)

STICK SKILLS #1

FH Cones: FH Rhythm Jumps

STICK SKILLS #2

FH Cones: Touches and Checks

STICK SKILLS #3

FH Cones: Snakes and Snaps

STICK SKILLS #4

FH Cones: Little Lifts & East to West Touches

9am ST JOHN FISHER COLLEGE FH CLINIC @EHS

11am 20min BREAK

Players eat healthy snack they bring from home before we begin strength training

11:25am STRENGTH TRAINING

VOLT BODY WEIGHT WORKOUTS: We will do Week 4 / Day 1 / STRENGTH CAPACITY TRAINING BLOCK. See workout below. You can easily do this workout at home, but it will be much more fun to complete the workout with your FH friends at EHS on Thursday morning 7/15!)

NOTE: DO ALL EXERCISES FOR THE SECONDS SPECIFIED. Where it says “Reps” on the workout sheet, it respresents seconds. Do as many reps in that number of seconds as possible. Work at your own pace. These excercises should not be completed quickly. In fact, the slower you go, the more you will get out of the exercises. We are looking for proper form and full range of motion. If you have to pause, that is fine… but push yourself to re-start to fill the specified time.