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Boys Summer S&C Day 20, Week 7 of 8

  1. Dynamic Warmup
  2. Hip Series
  3. Warmup Jog Sideline to Sideline
  4. 300 yd Shuttle
  5. “Indian Run” with heavy bag carried overhead around the 18
  6. Tempo Run for 18 minutes
  7. Super Field
  8. Neighborhood Run at cool-down pace
  9. Static Stretching
  10. Yoga – Strong Spine

Good effort from the 24 boys. They did NOT drop the heavy bag; impressive! Coach Sloan was in attendance.

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Girls Summer S&C Day 19, Week 7 of 8

  1. Dynamic Warmup
  2. Hip Series – x2
  3. 300 yd Shuttle – x1
  4. 20 yd Sprint – x20
  5. 40 yd Sprint – x10
  6. Car Push
  7. Small Sided Games – today it was 6v6
  8. Static Stretch
  9. Yoga: Ankle Mobility

I am very happy with the progress the girls are making. We started them on June 5th with 8 sets of 20 yd sprints with 30 second rest periods between sprints. That was followed by 6 sets of 40 yd sprints with 45 seconds of rest. Today they blew through 20 sets of 20 yd sprints with only 20 seconds of rest, followed by 10 sets of 40 yd sprints with just 30 seconds of rest. And then they had enough energy to push my car around the west end parking lot – not an easy task! Coaches Bell and Taylor were in attendance.

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Boys Summer S&C Day 19, Week 7 of 8

  1. Dynamic Warmup
  2. Hip Series x2
  3. Easy Warmup Jog: Sideline to Sideline
  4. 300 yd Shuttle
  5. Car Pushes
  6. 20 yd Sprint x20
  7. 40 yd Sprint x10
  8. Parloff Relay x4
  9. Static Stretching
  10. Yoga: Ankle Mobility

Good effort! We all learned how flat the west end parking lot is (it isn’t). Coach Sloan was in attendance.

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Girls Summer S&C Day 18, Week 6 of 8

  1. Dynamic Warmup
  2. Hip Series: 90/90s, Malasana, Pigeon Pose, Happy Baby Pose, x2
  3. 300 yd Shuttle
  4. Agility Drills: Illinois, Pro, X, L, W, x2
  5. Reactive “Chaos” Drill: Shot on goal upon signal from coach
  6. Burpee EMOM 9-6-3, 4 rounds
  7. Agility Drills: Repeat from other direction
  8. Bleacher Run: 10 minutes
  9. Yoga: Hip Mobility

Low numbers but solid effort. Coach Bell was in attendance.

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Boys Summer S&C Day 18, Week 6 of 8

  1. Dynamic Warmup
  2. Soccer Ball Leg Lifts EMOM 9-6-3, 5 rounds
  3. 300 yd Shuttle
  4. KB Pulls – 10 yds x2
  5. Illinois Agility Drill x4
  6. 5-10-5 Pro Agility Drill x4
  7. X Drill x4
  8. L Drill x4
  9. W Drill x4
  10. Reaction “Chaos” Drill – shot on goal upon indication by me
  11. Bleacher Run – 15 minutes
  12. Static Stretch
  13. Yoga – Hip Mobility

Solid effort by all. Coach Sloan was in attendance.

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Girls Summer S&C Day 17, Week 6 of 8

  1. Dynamic Warmup
  2. Trail Run: from Silver Lake in Side Cut Park to Orleans Park in Perrysburg and back.

Seven girls plus Coach Taylor in attendance. The girls had trouble following my directions so they ran a little farther than I had planned. It should have been 4.1 miles, but they made it closer to 4.5. We did the trail first to make sure we got it in before the bad weather hit. In the end the bad weather never hit but I canceled the hill runs anyway because of the amount of work the girls had done the previous day.

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Boys Summer S&C Day 17, Week 6 of 8

  1. Dynamic Warmup
  2. Hip Series (I forgot the Happy Baby pose)
  3. 300 yd Shuttle – x1 or x2
  4. Tempo Runs – 16 minutes
  5. Chaos Drill – x6 or x8
  6. Tire Drag Sprint – 100 yd x1
  7. Burpees – EMOM – 9/6/3, 5 rounds (That’s 90 burpees including pushups)
  8. Static Stretch
  9. Yoga – Hip Strength (added Happy Baby pose at end followed by Corpse pose)

Hard-working crew! The 300 yd shuttle results are improving. The tempo run went very well. The chaos drill was introduced for the first time and the guys picked it right up. They all gritted out the 100 yd tire drag sprint and the 90 burpees. A lot of effort went into those two hours. Coach Sloan was in attendance.

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Girls Summer S&C Day 16, Week 6 of 8

  1. Dynamic Warmup
  2. Calisthenics
  3. Ankle Series
  4. Hip Series
  5. 300 yd Shuttle
  6. 20 yd sprint x 16
  7. Small Sided Games
  8. Yoga – Ankle Mobility

Good effort and good numbers after a week layoff. Due to a scheduling conflict for the month of July we don’t have access to the turf until 7:00. We used the track infield for items 1-6 then moved to the turf for items 7 & 8. Coaches Bell and Taylor were in attendance

Next event – Wednesday, July 12 – will take place at the sledding hill at Silver Lake in Side Cut Metropark.

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Boys Summer S&C Day 16, Week 6 of 8

  1. Dynamic Warmup
  2. Calisthenics
  3. Hip Series: 90/90s, Malasana, Pigeon Pose, Happy Baby Pose
  4. 300 yd Shuttle (x1 or x2, depending)
  5. 20 yd Sprint x16
  6. Field Snake w/ ball, numbered lines only, soccer move at every change of direction
  7. Parloff Relay Run x6
  8. Static Streching
  9. Yoga: some things I made up off the top of my head

Good work on tired legs from Raffa weekend. Coach Sloan was in attendance.

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Boys Summer S&C Day 15, Week 5 of 8

  1. Dynamic Warmup
  2. Calisthenics
  3. Ankle Series: Ankling forward & back, Outside Foot, Inside Foot
  4. Hip Series: 90/90s, Malasana, Pigeon Pose, Happy Baby
  5. Prowler Push – x2
  6. Chain Drag Sprint – x2
  7. Agility Course – x2
  8. 300 yd Shuttle – x2
  9. Bear Crawl Chain Pull – x2
  10. Static Stretching

16 boys & Coach Sloan in attendance.