Kris gets all the fun

I wasn't able to make class because I needed to be at MPUL tonight, so Kris went by himself. He said he had a great time doing sprinting drills. Here's what he gave me as his workout tonight.

Accelerations in the parking lot

A twist on the catch the ball before it bounces twice, a cone was placed away from G (not sure how far). Kris ran from the starting point to the cone, planted and cut towards G. At the foot plant, G dropped a tennis ball. Kris was to catch it before the second bounce. 6-8 of these

Sprinting with bands

With bands around his waist and G pulling backward on them, Kris did three sets of resistance sprinting. The first one was with small steps: feet moving just over ankles for quick feet work. The second was with high knees. The third was just sprinting as fast as he could.

Circuit

This circuit was a doozie. Probably would have worked better if I had been there to give Kris a bit of a rest.

• Jump rope
• Ice skaters with bands on legs, done in a semi circle. The first set with R foot in center, clockwise, then again counter-clockwise. The next set with L foot in center, CW and CCW.
• 4 boxes: hop over with both feet, then L, then R
• Side-to-sides over the weightbench (nominally the same as over the wood box, but higher by 50%)
• Frog hopping along 4 cones with both feet, land on R foot, hold, then sprint. Repeat for L foot. For the last 3, G calls out which foot to land on

And that would be two times through that circuit. Ooof. I'm telling you, Kris gets all the good ones.

Wall sit

Sit along the wall (i.e. back on the wall, legs at 90°), 25# weight on lap.

Abs (lower)

• 6-12" leg holds
• swimmers
• crossovers
• partner leg throw downs
• 6-12" leg holds with partner pushdown (ugh!)

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