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 2 of the “Building an Aerobic Base” module: TEMPO 100s (we also fondly call these “centuries”). Run the length of the hockey field (100 yards) at the fastest pace you are capable. When you reach the opposite end line, turn around and walk back to the starting line at the opposite end of the field. Once you are back, wait 1 minute and then repeat. One “out-and-back” = 1 set. Players should try to complete a minimum of 6 sets and a maximum of 12. Everyone works at their own pace. Run as much as you can. When you can no longer run, you should walk. Stay standing and sip water during your 1min break between each set. This 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 2 / 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.