"Bootcamp Session"

The rain stopped and the temperature dropped in time to create a great outdoor training environment. Its Friday morning and we are prepared for a great workout knowing that the weekend is right around the corner.

We started our session with a combination easy jog, ball handling drills, and some active and static stretching. After a good warm up we started with some 6 inch hurdle work. We used 6 hurdles approximately a yard apart and performed 4 repetitions for each drill. The hurdle work started by running through putting one foot in between each hurdle. With each repetition we increased the speed of the drill. Ive always preferred to start slow to make sure the drills are done under control with good mechanics and proper form. The second drill completed was two feet between each hurdle the same proper mechanics were emphasized. We worked to reduce the amount of time the foot spends on the ground in order to develop foot speed. These hurdle drills are designed to teach you to manage your center of gravity over your base of support. The third drill we moved laterally through the hurdles making sure to keep our hips squared and our toes pointed straight ahead. Third we did bounds over the hurdles, again the emphasis was speed through the hurdles.

We moved to our resistance cables for some loaded and unloaded sprints. Five reps of 20 yard sprints followed by three reps of unloaded sprints. I like using the variation of loaded and unloaded sprints to develop speed and power. The loaded sprints help you to feel a proper body lean, as well as emphasize the amount of force you apply to the ground to propel you forward. The combination of ground force and proper body lean will translate into increased ground speed. I love unloading the sprint to allow the player to feel the same body lean and the same ground force without resistance. This is great positive reinforcement for proper running mechanics.

After a few minutes of rest and water we finished with a circuit using six exercises. The exercises used were Russian Twists, KB Deadlifts, Fighting Ropes, KB Push Press, KB Snatch and Tug Of War. We used 45 seconds of work followed by 15 seconds of rest, we moved through this series of exercises twice. Awesome job with a great effort given by everyone.

If this sounds like fun, give C3I Sports Performance a call, we would love to have you be a part of our team.