Hoops: June 1 - June 7
π Max Push-ups in a Minute (Reps)
π Max Sit-ups in a Minute (Reps)
π Air Squats in a minute (Reps)
-Make sure your legs get to 90 degree
Five Start Shooting Challenge (corners, wings, and top of the key) rotating in a Star pattern
π Round 1 Catch and Shoot
π Round 2 One Dribble Right and Shoot
π Round 3 One Dribble Left and Shoot
π Round 4 Jab Left and Shoot
π Round 5 Jab Right and Shoot
π Add your total points to see how many you made.
π Try to beat it the next round.
Use this diagram to assistSoccer: June 1 - June 7
10 X 15 Yard Runs
Max Push-ups in a Minute (Reps)
Max Sit-ups in a Minute (Reps)
Soccer Juggles How many rounds to get to 100?
All all cumulative.
If you get 12 juggles, then drop it, start counting at 13.
Juggles do not reset on a mess up.
Receive the Ball in the Air
Toss the ball in the air and practice receiving the ball with your foot, thigh and chest.
β½ 10 X Foot
β½ 10 X Thigh
β½ 10 X Chest
Agility Ladder Drills ( use sticks or chalk for lines, get creative)
β½ Straight Run Drill
β½ Lateral Run Drill
β½ Two In Two Out Lateral Run Drill
β½ Agility Shuffle Drill
β½ Icky Shuffle Drill
Watch here for examples
Hoops: May 25 - May 31
π Max Push-ups in a Minute (Reps)
π Max Sit-ups in a Minute (Reps)
π Air Squats in a minute (Reps)
-Make sure your legs get to 90 degrees
Five Start Shooting Challenge
π Start by shooting five (5) catch and shoot jump shots from the five main spots (corners, wings, and top of the key) rotating in a Star pattern.
π Each made shot is worth the value of the shot taken
π If all are three pointers, all are worth Three (3) Points
π If all are two pointers, all are worth Two (2) Points
π Do five rounds for a total of 25 shots.
π Add your total points to see how many you made.
π Try to beat it the next round.
Soccer: May 25 - May 31
Acceleration Runs
Two sets of five 10 yard sprints from jog to run to 100% sprint at the end.
Twenty seconds rest between each sprint.
Max Push-ups in a Minute (Reps)
Max Sit-ups in a Minute (Reps)
Soccer Juggles How many rounds to get to 100?
All all cumulative.
If you get 12 juggles, then drop it, start counting at 13.
Juggles do not reset on a mess up.
Figure 8 Test
Set up your cones 15 yards apart and dribble in a figure 8 pattern around the cones.
Time yourself for 1 minute for each of the below foot surfaces.
Repeat each set twice.
Count and mark down how many 8βs you complete.
β½ Right foot
β½ Left foot
β½ Inside of the foot only
β½ Outside of the foot only
Hoops: May 18 - May 24
π Max Push-ups in a Minute (Reps)π Max Sit-ups in a Minute (Reps)π Air Squats in a minute (Reps)
-Make sure your legs get to 90 degrees
Warm-up
π Pass the ball to yourself and catch in triple threat/shot pocket
Skill
π Pass the ball to yourself catch in triple threat/shot pocket
Catch in triple threat/shot pocket
Jab step and shoot
-Make five in a row
37 Point Shooting Challenge
π Start by shooting five (5) catch and shoot three (3) point jump shots from the five main spots (corners, wings, and top of the key) rotating in a counterclockwise manner.
Each made three pointer is worth three (3) points
π Next, you will shoot five (5) one (1) dribble left pull-ups
Each made mid range pull-up is worth two (2) points
π Now you will shout five (5) one (1) dribble right pull-ups
Each made mid range pull-up is worth two (2) points
π Now you will get to the free throw line and shoot two (2) free throws
Each made free throw is worth one (1) point
Add your total points to see how many you made out of the total 37
Shooting Spots
Watch and learn here
Soccer May 18 - May 24
Max Push-ups in a Minute (Reps)
Max Sit-ups in a Minute (Reps)
Soccer Juggles (Count)
Skills: Watch this Video Tutorial to review the ball mastery skills below.
Perform each of the following for sixty (60) seconds each:
β½ 00:08 #1 Continuous Scissors
β½ 00:14 #2 Sole Taps
β½ 00:19 #3 Sole Drag
β½ 00:38 #6 Sole Drag (r) Inside Push (l)
β½ 00:44 #7 Sole Drag (l) Inside Push (r)
β½ 00:50 #8 Sole Drag (r) Outside Push (r)
β½ 00:57 #9 Sole Drag (l) Outside Push (l)
β½ 01:03 #10 The V β Inside
β½ 01:08 #11 The V β Outside
β½ 03:15 #28 Around Two Cones β horizontal
Hoops: May 04 - May 10
For each of these, try and beat last week's score
π Max Push-ups in a Minute (Reps)
π Max Sit-ups in a Minute (Reps)
Dunham Diamond DrillInstructions:βΎ Start at the free throw line If you make it, you score two (2) points If you miss, you earn a strike. βΎ Your next shot is at either layup location If you make it, you score one (1) point If you miss, you earn a strikeβΎ Continue to alternate between a free throw and a layup until you earn three (3) strikesβΎ Continue to tally up your points until you reach three (3) strikesUse this diagram to assist
Log your workout here
Soccer: May 04 - May 10
For each of these, try and beat last week's scoreβ½ Max Push-ups in a Minute (Reps)β½ Max Sit-ups in a Minute (Reps)β½ Soccer Juggles (Count)
Skills:
β½ Step Over Turn Make sure you practice turning in each direction
β½ Two Touch 100 with your right and 100 with your left
Log your workout here
Hoops: April 27 - May 03
For each of these, try and beat last week's score
π Max Push-ups in a Minute (Reps)
π Max Sit-ups in a Minute (Reps)
5 Rounds
π Mikan Drill 30 seconds then proceed with 5 Free Throws
Record your highest number of makes in the Mikan Drill and Total Makes of Free Throws (out of 25)
Skills:
π 90 Degree Turns
This dill is good for focus and balance.
Watch how to do them here: 90 Degree Turns
You can use the Shooting Spots for last week's golf challenge
Log your workout here
Soccer: April 27 - May 03
For each of these, try and beat last week's score
β½ Max Push-ups in a Minute (Reps)
β½ Max Sit-ups in a Minute (Reps)
β½ Soccer Juggles (Count)
Skills: -3 minutes (30 seconds of work- 30 seconds of rest)
β½ Chopsticks This is a fun and helpful way to start your juggling
β½ Squares using sole rolls (make sure to draw the squares in both directions
Log your workout here
Hoops: April 20 - April 26
Basketball-Golf
Instructions:
Par is 18
π Go to each spot and track how many shots it takes
to make a shot from each of the nine spots.
π Count the total number of shots taken.
π Your goal should be to shoot par or below.
View the course here
Log your workout here
Soccer: April 20 - April 26
Soccer-Bocce
View the rules here
β½ Divide into two teams of one, two or four players each (participants should only include people you are sheltering at home with).
β½ Each participant should have a soccer ball.
β½ A player from Team 1 throws the pallino/jack or other object.
β½ The first player from Team 1 then kicks the soccer ball to get it as close to the pallino as possible.
β½ The participant or team with the closest ball gets one point for each of its soccer balls that are closer to the pallino than the other teamβs closest ball.
β½ If the two teams' closest balls are an equal distance from the pallino, no points are awarded.
β½ A frame ends after all soccer balls have been kicked and the score has been totaled. The scoring team begins the next frame. If neither team scored, the team that threw the pallino begins the next frame.
Hoops: April 13 - April 19
For each of these, try and beat last week's score
Max Push-ups in a Minute (Reps)
Max Sit-ups in a Minute (Reps)
5 Rounds
Mikan Drill 30 seconds then proceed with 5 Free Throws
Record your highest number of makes in the Mikan Drill
and Total Makes of Free Throws (out of 25)
Skills:
Single-leg Jump Shots -5 minutes
Dribble a Tennis Ball -2 minutes.
Log your workout here
Soccer: April 13 - April 19
For each of these, try and beat last week's score
Max Push-ups in a Minute (Reps)
Max Sit-ups in a Minute (Reps)
Soccer Juggles (Count)
Skills:
Cryuff Turns -3 minutes (30 seconds of work- 30 seconds of rest
Double L-Turns
Log your workout here
Hoops: April 6 - April 12
For each of these, try and beat last week's score
Max Push-ups in a Minute (Reps)
Max Sit-ups in a Minute (Reps)
5 Rounds
Mikan Drill 30 seconds then proceed with 5 Free Throws
Record your highest number of makes in the Mikan Drill
and Total Makes of Free Throws (out of 25)
Skills: Watch this Video to see a try this variation of the spider dill.
Log your workout here
Soccer: April 6 - April 12
For each of these, try and beat last week's score
Max Push-ups in a Minute (Reps)
Max Sit-ups in a Minute (Reps)
Soccer Juggles (Count)
Skill: Juggle with a Bounce
2 minutes with your right foot
2 minutes with your left foot
1 minute alternating (left, right, left, right...etc...)
Log your workout here
Hoops: March 30 - April 5
Max Push-ups in a Minute (Reps)
Max Sit-ups in a Minute (Reps)
Mikan Drill in a Minute (makes)
25 Free Throws (Makes)
Skills: Watch this Video Tutorial to learn more about mid post face up options
Perform five (5) reps of each of the following:
Mid Post Face up Series
π CATCH & SHOOT
π JAB SHOT
π ATTACK BASELINE
π PUMP FAKE, ATTACK BASELINE
π ATTACK MIDDLE
π ATTACK MIDDLE, SPIN BACK
Log your workout here
Soccer: March 30 - April 5
Max Push-ups in a Minute (Reps)
Max Sit-ups in a Minute (Reps)
Soccer Juggles (Count)
Skills: Watch this Video Tutorial to review the ball mastery skills below.
Perform each of the following for sixty (60) seconds each:
β½ 00:08 #1 Continuous Scissors
β½ 00:14 #2 Sole Taps
β½ 00:19 #3 Sole Drag
β½ 00:38 #6 Sole Drag (r) Inside Push (l)
β½ 00:44 #7 Sole Drag (l) Inside Push (r)
β½ 00:50 #8 Sole Drag (r) Outside Push (r)
β½ 00:57 #9 Sole Drag (l) Outside Push (l)
β½ 01:03 #10 The V β Inside
β½ 01:08 #11 The V β Outside
β½ 03:15 #28 Around Two Cones β horizontal
Log your workout here