Day 3: Training Log

Warm up / Preparation:

• Run the back stretch of the track.  At the north end, perform the following:
• 10 x A-skip
• 10 steps hip closer walk (fwd) then 10 steps hip opener walk (bkwd) –> demonstrated by Coach
• 8 Frankenstein steps –> demonstrated by Coach
• 5 inchworm push ups
• twisted cross (demonstration by Coach) 15-20 seconds each side.

Assessment #3: Internal Shoulder ROM:

• Thumb to T7?
• Both thumbs to same level
• scapula fairly stable, does not “open” too much

Assessment 4: Forward ankle flexion (dorsiflexion)  [3 of 4 to pass]

• Thigh remains parallel with floor
• Sole of foot makes contact from toe to heel throughout ROM
• Neutral spine position throughout ROM
• Athlete’s knee touches wall at (minimum) 5cm toe distance from wall (ideal = 8-10cm+)

Assessment 5: Wall Arm Slide [3 of 4 to pass and #1 MUST be one of the 3)

• Maintain lower back/hand contact in initial position
• Contact with 4 points (head, hands, elbows, scapula) until elbow = top of ears
• Maintain all contact points throughout movement (head, hands, elbows, scapula, pressure on partner’s hand at high L, low T spine)
• Chin parallel to ground

Workout: Friday Circuit #1

Get into groups of 4 or 5.  We will head outside to the bus loop.

Timed workout: 20 minutes, circuit style.  Each exercise is a “station”  You may start wherever you want.  You must visit each station before repeating a station.

**Before visiting each station, you MUST take a playing card.  The number on the card dictates number of reps.  The suit dictates what you do before the station.

Clubs: 1 lap of bus loop

Diamonds: 1 lap of bus loop + 5 rock jumps

Hearts: 2 laps of bus loop

Spades: 1 lap of bus loop + 20 jumping jacks

Stations:

• squats
• push ups
• sit ups (feet may be anchored)
• lunge steps
• triceps dips (on rocks)
• burpees
• plank to push ups position (demo provided)
• leg flares
• jumping wall touches
• jacknives

Core strength:

• 30 second plank – 5 deadbugs (demo provided) – 30 second wall plank (for a challenge – demo provided)

Notes:

I passed all of the assessments today. I was surprised that my internal shoulder ROM was so advanced.

This week I was very happy that I passed all of the assessments. A setback that I had was that I sprained my wrist. I will continue to try and heal as quickly as possible.