7201 State Route 8
Brant Lake, NY
12815

phone : 518.494.3213

fax : 518.494.3489

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Warm-up 

Animal Movements – 10-15 yards forward/backward

2 Rounds:

  • Bear crawl
  • Frog hop
  • Bear cub crawl
  • Crab walk
  • Inch worm w/push-up

Skill Work – Running Form 

Starts (Watch video for clear demonstration)

Do each section 4 times. 

  1. Walk to cone/start line, then sprint 15 yards
  2. Falling starts
  3. Reaction drill

Workout 

10-1 ladder

Squats, push-ups, situps. 

First round, do 10 of all exercises. Second round, do 9 of all exercises, etc. 

FITNESS TEST OF THE DAY

Two week plank challenge! 

On day one, hold a plank as long as you can. Do a plank everyday for the next two weeks and try to add 5-10 seconds on each day! 

RECORD YOUR SCORE:______

(We will repeat some tests, so you can compare scores) 

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