Summer workout will consist of a cardio and agility training on your own time. Each workout will need to be completed a minimum of one time per week (ex. Wednesday -- Cardio and Friday -- Agility) or whatever works with your schedule! Plan these workouts around your pre-season workouts and camps that you are attending.
Keep in mind that we will test the 800 Meter run (under 3:15 for Varsity and under 3:30 for JV/Frosh) or 1 Mile run (under 8 minutes) the week of tryouts. Athletes have their choice of which test to do. Those athletes that struggle with this fitness test, might want to do the cardio training workout more than 1 time per week. This is encouraged.
CARDIO WORKOUT
Choose 1 of the following:
--30 minute workout consisting of 30 sec running/30 seconds walking.
--Track workout...Sprint the straights and walk the curves for 2 miles (8 laps)
--30 minute workout consisting of 1 min running/1 minute walking
--2 mile run
--Track workout...100M dash...sprint & walk back (repeat 6-8 times)
AGILITY
30 second reps of the following x 2 or 3
--Dot Drills
--Jump Rope
--Ladder Footwork (quick skips, karaoke, icky shuffle, muhammad ali, hop skotch)
Be prepared to make adjustments if you do not have equipment. Use sidewalk chalk to draw a ladder and/or dots. All athletes have access to the tennis courts and KHS track if needed. It is best if you get a workout buddy and hold each other accountable!
HYDRATE, HYDRATE, HYDRATE !!!
