Ryo 10/15

warmup
throw
footwork
3x4x25-25-25-25 (jog-sprint) 30 sec/3mins

Ryo 10/14

3x
5 pullups (#45 vest)
10 pushups (#45 vest)
8 stepups (#45 vest)
core

PT

10/13-14

Saturday:

8:30 - 50 throws.

8:40 - Warmup, 4 lines

9:05 - Marking drill

9:15 - Clearing and space drill, rules: 

10:00 - 10-pull.  Focus on toolbox and transition.

10:45 - Game to 7, man. 

11:45 - finish.

Sunday:

8:30 - 50 throws

8:40 - Warmup, 4 lines

9:05 - Marking, pulling, etc.

9:10 - Game to 15, defense pulls every point.  Defense is winning 10-0 to start.

10:20 - break

10:15 - Posessions

11:00 - Game to 15, defense pulls every point.  Defense is winning 10-0 to start.

11:45 - finish.

Ryo 10/11

2x2x100m @full speed
McFlugen and Long McFlugen
8x "4 cuts-2 catches (on break side)"
Throwing

Cass 10/10

Lifting at Ironworks
7 min bike warm up
3x 5 FFESS @ 100 lbs

3x5 SLDL @100 lbs
3x5 Clean and Press @105lbs
3x8 Bench @ 125lbs
3x8 Bicep Curls to shoulder Press @ 60 lbs

Ryo 10/10

Ryo 10/10
warmup
ladder work
10x75yds (walk back/4x3 step jumps rest)

Cass 10/9

AM
- 4x Illionois Agility Test
- 4x 5 by 10 cone line
- 4x front back cone W
- 4x lateral cone W

PM
Lyon st stairs

12 sets with 1:15 of rest between each
set 4 and 11 had a 40 lbs weight vest

Cass 10/8

Lifting at Ironwork

4x5 Single leg Squats @ 100
4x5 SLDL @ 100
2x10 side lunge @80
2x 10 Bicep Curls to shoulder press @ 50
3x5 Leg press @ 270
3x20 calf raises @ 270

Ryo & Devon 10/9

Ryo & Devon 10/9

warmup
ladder work
3x8x40 yard footwork drill
throwing in between

same core exercise as 10/8
but 2 x15

Ryo 10/2

Ryo 10/2
warmup
2x200m at 30 secs
full speed:
20yds
30yds
40yds
60yds
80yds
100yds
80yds
60yds
40yds
30yds
20yds

200m at 35 secs

Ryo 10/8

Ryo 10/8

10/8
AM
6x2x90m hills (20 secs between reps, walk down between sets)

PM
warmup
footwork
big square footwork
3xsingle leg jumps for 24 yards
core:
http://www.youtube.com/watch?v=izDf0MCR2DU

Cass and Ryo 10/6-7

Regionals...

Cass and Ryo 10/4

ThNL

Two hours of 4v4 make it take it

Cass 10/3

Ironworks after work

5 min bike to warm up

3x5 SL squats @100

3x5 SLDL @100

3x5 Clean and press @115

3x5 Leg Press @270

3x20 Calf Press @270

Cass 10/2

Car Pushing at ATT park

headed to the parking lot of the Giants Ballpark to push cars around

10 repeats of the following
-Push car 50 yards
-Sprint 50 yards
-Steer Car for 50 yards as someone else pushes (rest)

Cass 10/1

Staying Low impact for my ankle

25 star jump on each leg
2x10 squat jumps
2x50 1 leg calf raises

light core

Ryo 10/1

AM

• warmup
• 5x50yd form runs
• 2x8x40yd 30sec/4mins 
• back hurts shut it down

mid-AM

• Chiro

PM

• Throwing with Baylis for 35 mins
• 8x70yds with 10 pushups in between

9/29-30

Practice

Fairly light

Saturday, 8:30am, Sandhill

8:30 - warmup, 4-lines

8:55 - straight-up marking drill

9:05 - Game to 9, hucks in the first 5 passes count double

9:45 - Endzone discussion

9:50 - Half-field game to 9, double score, focus on goals to cutters.

10:45 - break

10:55 - handler cutting + swing drill from last weekend

11:10 - Game to 7, 

11:45 - 3x light core exercise

Sunday, 8:30am, T.I. field A (same as last weekend) - bring extra water

8:30 - warmup, 4-lines

9:05 - half field scrimmage, 3 posessions each

9:15 - team huddles

9:20 - Game to 13.  5-minute mirror-half at 7. Automatic timeouts after at 3,6,9,11.

10:45 - break

10:50 - play review.  add 2 pull-plays.

10:55 - 3 completion play executions.  

11:30 - game to 5, tennis rules, losing team gets regionals coolers.

11:55 - regionals prep

12:00 - finish