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W.O.W. Workouts Of the Week

Hoops: June 1 - June 7
πŸ€ Max Push-ups in a Minute (Reps)
πŸ€ Max Sit-ups in a Minute (Reps)
πŸ€ 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
πŸ€ Round 1 Catch and Shoot
πŸ€ Round 2 One Dribble Right and Shoot
πŸ€ Round 3 One Dribble Left and Shoot
πŸ€ Round 4 Jab Left and Shoot
πŸ€ Round 5 Jab Right and Shoot 

πŸ€ Add your total points  to see how many you made.  
πŸ€ Try to beat it the next round. 

Use this diagram to assist

Soccer: 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.  
⚽ 10 X Foot
⚽ 10 X Thigh
⚽ 10 X Chest 

Agility Ladder Drills ( use sticks or chalk for lines, get creative) 
⚽ Straight Run Drill
⚽ Lateral Run Drill
⚽ Two In Two Out Lateral Run Drill
⚽ Agility Shuffle Drill 
⚽ Icky Shuffle Drill

Watch here for examples




Hoops: May 25 - May 31
πŸ€ Max Push-ups in a Minute (Reps)
πŸ€ Max Sit-ups in a Minute (Reps)
πŸ€ Air Squats in a minute (Reps) 
-Make sure your legs get to 90 degrees

Five Start Shooting Challenge

πŸ€ 
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.
πŸ€ 
Each made shot is worth the value of the shot taken 
πŸ€
If all are three pointers, all are worth Three (3) Points
πŸ€
If all are two pointers, all are worth Two (2) Points
πŸ€
Do five rounds for a total of 25 shots.  
πŸ€
Add your total points  to see how many you made. 
πŸ€ 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 8’s you complete.
⚽  Right foot
⚽  Left foot
⚽  Inside of the foot only
⚽  Outside of the foot only




Hoops: May 18 - May 24

πŸ€ Max Push-ups in a Minute (Reps)
πŸ€ Max Sit-ups in a Minute (Reps)
πŸ€ Air Squats in a minute (Reps) 
-Make sure your legs get to 90 degrees

Warm-up
πŸ€ Pass the ball to yourself and catch in triple threat/shot pocket

Skill

πŸ€ 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
πŸ€ 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
πŸ€ Next, you will shoot five (5) one (1) dribble left pull-ups
Each made mid range pull-up is worth two (2) points
πŸ€ Now you will shout five (5) one (1) dribble right pull-ups
Each made mid range pull-up is worth two (2) points
πŸ€ 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: 

⚽ 00:08 #1 Continuous Scissors 
⚽ 00:14 #2 Sole Taps
⚽ 00:19 #3 Sole Drag
⚽ 00:38 #6 Sole Drag (r) Inside Push (l)
⚽ 00:44 #7 Sole Drag (l) Inside Push (r)
⚽ 00:50 #8 Sole Drag (r) Outside Push (r)
⚽ 00:57 #9 Sole Drag (l) Outside Push (l)
⚽ 01:03 #10 The V – Inside
⚽ 01:08 #11 The V – Outside
⚽ 03:15 #28 Around Two Cones – horizontal




Hoops: May 04 - May 10

For each of these, try and beat last week's score
πŸ€ Max Push-ups in a Minute (Reps)
πŸ€ Max Sit-ups in a Minute (Reps)


Dunham Diamond Drill
Instructions:
⚾ Start at the free throw line
If you make it, you score two (2) points
If you miss, you earn a strike. 
⚾ Your next shot is at either layup location
If you make it, you score one (1) point
If you miss, you earn a strike
⚾ Continue to alternate between a free throw and a layup until you earn three (3) strikes
⚾ Continue to tally up your points until you reach three (3) strikes

Use this diagram to assist

Log your workout here

 
Soccer: May 04 - May 10

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: 
⚽ Step Over Turn 
Make sure you practice turning in each direction
⚽ 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
πŸ€ Max Push-ups in a Minute (Reps)
πŸ€ Max Sit-ups in a Minute (Reps)

5 Rounds
πŸ€ 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:
πŸ€ 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
⚽ Max Push-ups in a Minute (Reps)
⚽ Max Sit-ups in a Minute (Reps)
⚽ Soccer Juggles (Count)

Skills: -3 minutes  (30 seconds of work- 30 seconds of rest)
⚽ Chopsticks 
This is a fun and helpful way to start your juggling
⚽ 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
πŸ€ Go to each spot and track how many shots it takes
to make a shot from each of the nine spots.
πŸ€ Count the total number of shots taken.
πŸ€ 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

⚽ Divide into two teams of one, two or four players each (participants should only include people you are sheltering at home with). 
⚽ 
Each participant should have a soccer ball.
⚽ A player from Team 1 throws the pallino/jack or other object.
⚽ The first player from Team 1 then kicks the soccer ball to get it as close to the pallino as possible.
⚽ 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 team’s closest ball.
⚽ If the two teams' closest balls are an equal distance from the pallino, no points are awarded.
⚽ 
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

πŸ€ CATCH & SHOOT
πŸ€ JAB SHOT
πŸ€ ATTACK BASELINE
πŸ€ PUMP FAKE, ATTACK BASELINE
πŸ€ ATTACK MIDDLE
πŸ€ 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: 

⚽ 00:08 #1 Continuous Scissors 
⚽ 00:14 #2 Sole Taps
⚽ 00:19 #3 Sole Drag
⚽ 00:38 #6 Sole Drag (r) Inside Push (l)
⚽ 00:44 #7 Sole Drag (l) Inside Push (r)
⚽ 00:50 #8 Sole Drag (r) Outside Push (r)
⚽ 00:57 #9 Sole Drag (l) Outside Push (l)
⚽ 01:03 #10 The V – Inside
⚽ 01:08 #11 The V – Outside
⚽ 03:15 #28 Around Two Cones – horizontal

Log your workout here




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