Reviewing last weeks Monday practice and were we are at the moment in the season, with 2 weeks to go before state, and a meet the week before it. It is important to keep pushing on with the conditioning and physical preparation. Going to lay focus today more on higher intensity upper body conditioning, and restrcuture the 'Injury Prevention' part of the program.
In the wam-up following the jump rope i will incorporate 5min for upper body bungee shoulder pre-hab work (each exercise is done for 10 reps)
1- Internal rotation
2- Butterflys
3- Tricep extension
4- 1/2 shoulder flexion (to horizontal)
5- Circumduction inward
6- Shoulder extension
7- Reverse flys
8- Rows
9- External rotation
10- Circumduction outward and repeat sequence
This should take them approximatelly 3 min.
Followed by:
1- internal rotation 1/2 Lateral raises
2- Millitary press
3-Ring handstand position
4- Bicep curls
Repeat x 3
(this should take them the reminaing 2 min)
Upper body conditioning will consist of: (35min)
- 3 x 10 Inverted cross pullouts using bungee
- 25 press to HS
- 7 x Rope climbs
- 3 x 1min Rings HS (feet inside cables) or using bar on low rings
- 3 x 7 Pelecan (on low rings)
- 2 x 5 Swinging dips (sequence (i spot) 5 x swings dip to HS, backup rise to HS from upper arm, front upprise )
Kids that are not able to handle the sequence will do on swining dips and front-uprise swing to HS - 3 x 10 ab roller (on knees or front support)
The next meet even though its a big one and important one, is not as important as State which is the following week. So we continue pushing on with conditioning Today and tomorrow and thursday (lighter conditioning).
Depending on how we go today, i am thinking that we need to step up the conditioning. 2 times upper body and 2 time lower body a week, with conditioning that is not very intense should not be a problem.
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