Month: June 2023

1. Dynamic Warmup
2. Agility Drills: Illinois Agility Drill, Pro Agility Drill, X Drill, L Drill, W Drill. Once each direction, once carrying a slosh tube.
3. Grove Hill Runs – x6
4. Lifted – Back Squat, Power Clean & Push Press, 3 sets of 3 reps each.
5. Yoga – Balance

Good session. 6 girls plus Coach Taylor in attendance. I left Coach with instructions/comments/suggestions in advance of my two-week vacation. I also LOANED him my Yoga book.

1. Dynamic Warmup
2. Tempo Runs – 75% speed, 40 yds out, walk back, repeat for 10 minutes
3. Road Course
4. Sled Drags – backward, lateral left, lateral right
5. Lifted – Bench Press & Trap Bar Dead Lift
6. Yoga – spinal strength emphasis

Good session but low census – only 6 girls. Coach Taylor was in attendance.

1. Dynamic Warmup
2. Lifted – Back Squat and Power Clean / Push Press
3. Sprint 10 x 20 yds
4. Sprint 8 x 40 yds
5. Small-Sided Games (quite a few of them)
6. Field Snake w/ ball
7. Yoga – I cut it short. Short, like my patience.

13 girls today! Coaches Bell and Taylor were in attendance.

1. Dynamic Warmup
2. Agility Course, x1 (both directions)
3. Jingle Jangle Shuttle (1600 yds total)
4. Lifted
5. Yoga – Core Strength

Session could have been better. Only 5 girls showed up. One girl has seemingly not bought in to the concept of these S&C sessions – that is to say: “Hard Work Pays Off”. This will be corrected. Coach Taylor was in attendance, Coach Bell was not.

Starting at the sledding hill by Silver Lake at Side Cut Metro Park

1. Dynamic Warmup
2. Hill perimeter runs, starting on the left – x5
3. Hill perimeter runs, starting on the right – x5
4. Break for water, rest
5. Fallen Timbers Trail run – up to the monument (off task flower picking and dog petting)
6. Break for water, rest
7. Fallen Timbers Trail run – back to sledding hill at Silver Lake

9 girls, 8 runners. None of the girls knew the Fallen Timbers Trail route; they ran it successfully with very little instruction. We got started a little later than I would have liked; time became an issue, and we could not fit in the yoga, hill runs on the back end, and the static stretching the boys did in the morning session. Coaches Bell and Taylor were not in attendance.