This coming week is intended to be an active rest week. Enjoy down time with your family, but remember active rest doesn’t mean do nothing. Hard to believe we’ve completed six weeks of pre-season workouts. For those of you who come regularly know that your hard work will payoff this spring. 

I’ve included a link to this week’s workouts (Week Seven) for your convenience.

Pre-Season Workout Program

Remember, we’ll be performing fitness tests beginning on February 13th as part of our team try-outs. All athletes are expected to begin tryouts demonstrating a minimum level of fitness. The following should be used as a guide for determining the level of fitness and athletes should be working towards achieving these goals prior to the tryout:  

Starts: 4:00pm
Ends: 5:30pm

AGILITY & SPEED 

Agility Ladder Drills (x 2 each pattern)
High Knees Run, Forward In-out, Right Lateral In-Out, Left Lateral In-Out, Icky Shuffle

Agilities 2x

• X Pattern 
• WW Patten 
• Slalom Off-Set 
• Slalom Straight 

Speed Endurance

3 x 400 yd  – run each 400 in 65 seconds (walk 200 yd as rest)

6 x 200 yd – run each 200 in 30 seconds (walk 100 yd as rest)

Starts: 4:00pm
Ends: 5:00pm

AGILITY & ENDURANCE 

Speed Ladder (x 2 each pattern)
Speed Run, Forward In-out, Right Lateral In-Out, Left Lateral In-Out, Icky Shuffle

Endurance 
Hills (outside cafe)-  25x (jog down)