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 6 / DAY 1 of the “Aerobic Power” module. SHUTTLE [6] 25 Yards: Sprint 25 yards out and back 6 times (out and back counts as 1… out and back counts as 2… etc). When you complete your 6 “out and backs,” rest 2min. Repeat the 6 “out and backs” (with 2min rest) 3 more times for a total of 4 sets. Everyone works at their own pace. Jog when you cannot sprint. DO NOT sit down during or immediately after this workout. You can stand and sip water or walk and sip water during the 2min rest between sets. This conditioning workout is designed to be part of a progressive conditioning program. IF YOU HAVE NOT COMPLETED CONDITIONING WORKOUTS WEEKS 1-5, you should go back and complete those workouts FIRST before trying WEEK 6.

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

10:50am 20min BREAK

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

11:10am STRENGTH TRAINING

VOLT BODY WEIGHT WORKOUTS: We will do Week 6 / Day 1 / STRENGTH 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 7/27!)

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.