Are YOU fitter than a high schooler?

Pre-season conditioning started today for HS Lax and therefore I’m back on my blogging wagon. As you can tell from my lame terribly witty title, I’m putting a spin on ‘Are you smarter than  5th grader’ – and essentially creating another mildly entertaining way to feel inadequate. Just kidding 🙂

The following is day 1 of our conditioning program and all you need is a track, or soccer field, and a speed ladder (or random objects that you can line up and use as such). I didn’t hold back when I wrote up this one – but my team managed to get through it. Can you?

Best show ever.

Dynamics

*Pick your favorites, or use these (15-20 yards each):

Knee to chest, OH Rev lunge, Fwd lunge + hamstring, Frankensteins, Lateral shuffle (both directions), fast feet halfway / butt kicks half way, high knees halfway/ butt kicks halfway, run, backpedal, run 75% both ways, sprint both ways

Neural prep

Using the track lines “fast feet”- 15 sec “soccer ball” taps, 15 sec front to back, 15 sec lateral hops (x3)

Speed ladder: single foot in + run to cone (~10-20 meters) w/ jog back (x3), double foot x3, lateral both directions x4 (2 each way)

“Lane drills”: ~20-30 meters

A: Run – backpedal x4

B: Lateral shuffle to cone & sprint back x4 (2 each direction)

Rest, water, etc.

Main conditioning:

1 Mile run – timed.

Cool down & stretch.

The entire thing took about 40 minutes – it was a way to get stretching, neural prep, agility and conditioning all in one workout PLUS test mile times. I don’t really like the mile as a gauge of fitness, but I wanted times to have an idea of what pace to program when we run 400m and 800m repeats later on. I also know I’ll see improvements in it without necessarily running it all the time, so that result is something more tangible for the athletes vs adding reps to their 4o0m workouts. (What’s all this nonsense? Check out my post about track repeats here )

On Thursday we hit the weights – and I’m going from a weight room with 1 squat rack to a weight room with 6 & bumper plates. Best news ever.

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About sten06

Master's in Kinesiology: Strength & Conditioning BSed in Exercise physiology -NSCA CSCS -NASM CPT, PES -Varsity Lacrosse Coach Saving the world one workout at a time ;)

Posted on September 26, 2012, in Fitness, Lacrosse, Strength & Conditioning, Training and tagged , , , , , , , , , , , . Bookmark the permalink. 2 Comments.

  1. I LOVE that you get your HS kids in the weight room. There are so many athletes that come in to us never having lifted in high school before. I think a lot of times there just aren’t good resources at some schools, or maybe some coaches just don’t know any better. Awesome work!

    • i keep telling every athletic director i come in contact with that they need to hire a full time strength coach…. and that i’m perfect for the job 😉 …. but i explain to them how these kids go to college with NO knowledge whatsoever on lifting and how college S&C coaches and trainers spend 1-3 years trying to teach them and only maybe 1 year enhancing performance. it’s just backwards! unfortunately there’s limited money in everyone’s budget so they can only give tiny stipends… so i do a lot of extra work for free….but i know it’s right, and i know once the schools see the necessity, they’ll come calling. OR they’ll be forced to hire me because i’m never leaving their weight room haha

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