Major Mondays: Come ready to challenge yourself and start the week off right! We will work on improving fundamentals, perfecting techniques, and more. Our coaches can’t wait to see you out there!
WEEK FOUR OVERVIEW
Basketball This week for basketball, we will be working on different types of finishing moves. For this week, you will need a basketball hoop, a basketball and 3-5 cones (or something that can mark space)
When: 2:00-2:40 PM EDT
Where: Click here to access the zoom!
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Full Body Workout for all Athletes with our Swim Coach, Zoe!”
About the Workout This week, we will focus on dryland exercises. For our swimmers, these exercises will translate directly to the pool. For other athletes, they are all about building strength – great for any sport! We will be building off the work that we’ve done the last three weeks in the areas of mobility and core work, while adding in a full-body cardio component as well.
When: 2:40-3:20 PM EDT
Where: Click here to access the zoom!
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Baseball: This week for baseball, we will be working on our short/in-between hops, leading off first base, and how to properly steal second base. This week you will need a glove, baseballs, and something that could be used as a base.
When: 3:20-4:00 PM EDT
Where: Click here to access the zoom link!
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Volleyball This week for volleyball, we are going to be working on serving and reviewing the forearm pass and setting. This week you will need a volleyball (or a substitute for a volleyball) and 5 cones (or something that can mark space).
This week’s volleyball workout will be posted on our social media!
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Tennis This week for tennis, we will be working on our footwork and various stances that are imperative to enhancing your game. We will also look at serve technique and continuing to improve on our forehand and backhand. This week you will need a tennis racquet with you, some tennis balls as well as a few cones (or something that can mark space).
This week’s tennis workout will be posted on our social media!
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Soccer This week for soccer, we will be working on dribbling in small spaces with speed as well as turning with speed. This week you will need a ball and a few cones (or something that can mark space).
This week’s soccer workout will be posted on our social media!
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WEEK THREE OVERVIEW
Basketball This week for basketball we will continue working on our ball-handling skills. For this week, you will need 2 basketballs, 2 chairs (or objects that can be used as defenders), and 3 cones (or something that can mark space).
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Full Body Workout for all Athletes with our Swim Coach, Zoe!”
This week, we will focus on dryland exercises. For our swimmers, these exercises will translate directly to the pool. For other athletes, they are all about building strength – great for any sport! After a mobility-focused dynamic warm-up, we will focus on exercises this week that work on our core as well as our upper body and lower body. This week you will not need any equipment!
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Baseball: This week for baseball, we will continue focusing on our hitting and swinging techniques. We will begin with stretching and then get into a few hitting drills. This week you will need a bat, a ball, and a glove.
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Volleyball This week for volleyball, we are going to be focusing on forearm passing fundamentals, setting techniques, and drills that can be done on your own (or with a partner). We will need a volleyball (or a substitute for a volleyball), a pair of socks, a hand towel, and 5 cones (or something that can mark space).
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Tennis This week for tennis, we will be working on our techniques and continuing to improve on our forehand and backhand. This week you will need a tennis racquet with you, some tennis balls as well as a few cones (or something that can mark space).
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Soccer This week for soccer we will work on our attacking 1v1 skills. We will focus on beating a defender 1v1 and continue improving our passing and receiving skills. This week you will need a ball, a wall and a few cones (or something that can mark space).
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WEEK TWO OVERVIEW
Basketball week 2 This week for basketball we will be working on shooting fundamentals and work through a few shooting drills. For this week, if you have access to a basketball hoop, we will be using one. However, if you don’t have access to one you can still do all of the drills without a hoop. You will also need a ball and a few cones (or something that can mark space).
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Swim week 2 This week for swim, will continue to focus on our dryland exercises that will translate directly to the pool. After a mobility focused dynamic warm up, we will shift our dryland exercises this week to focus on both our core as well as our upper body. This week you won’t need to bring any equipment.
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Volleyball week 2 This week for volleyball, we are going to be focusing on forearm passing fundamentals and drills that can be done on your own (or with a partner). We will need a volleyball (or a substitute for a volleyball), a pair of socks, a hand towel, and 5 cones (or something that can mark space).
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Tennis week 2: This week for tennis, we will be working on our backhand swing technique and continuing to improve on our forehand technique. This week you will need a tennis racquet with you, some tennis balls as well as a few cones (or something that can mark space).
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Baseball week 2: This week for baseball, we will be focusing on our hitting and swinging techniques, along with pitching. We’ll start with a stretching warm up and then work on a few hitting drills and tips before moving towards pitching drills. We will also discuss the right mindset needed to be successful when hitting and pitching. This week you will need a bat, a ball, and a glove. If you could find a partner for some soft toss or have a batting tee you will be able to use those during our drills.
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Soccer week 2 This week for soccer we will be focusing on passing and receiving the ball. We will also continue to focus on dribbling but specifically on dribbling in small spaces. For this week you will need a ball, wall, and a few cones (or something that can mark space).
When: 4:40-5:20 PM EDT
Where: Click here to access the zoom link!
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WEEK ONE OVERVIEW
Basketball week 1: This week we will be focused on improving our footwork and ball-handling skills. Since footwork goes hand and hand with ball handling, we will work on our footwork and agility for our warm-up, then go through several different dribbling drills to improve our ball-handling skills for the court.
This week you will need a basketball with you, as well as a few cones or any items you can use as cones (even something like two pairs of shoes)!
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Swim week 1: This week for swim, we will be focusing on dryland exercises that will translate directly to the pool. After a mobility focused dynamic warm up, we will work on both your lower body as well as your core. Exercises centered around the lower body and core will help build strength in the muscles in our bodies that are utilized in the pool.
This week you will not need any equipment!
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Volleyball week 1: This week for volleyball, we are going to focus on hitting. We will start with a brief workout focusing on the core and shoulder muscles since these are the muscles we use the most when hitting or striking the ball. Then we will review the arm mechanics of hitting as well as our footwork.
This week all you will need with you is a volleyball or something you can use as a replacement for a volleyball .
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Tennis week 1: This week for tennis, we will be working on our footwork and our forehand swing. We will begin with a dynamic warmup, then move towards our footwork and our ability to use our forehand swing while stationary as well as on the move. We will also focus on improving our technique with our forehand swing.
This week you will need a tennis racquet with you, as well as a few cones or any items you can use as cones (even something like two pairs of shoes!).
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Baseball week 1: This week for baseball, we will be working on our fielding and throwing techniques. We will begin with stretching and throwing progressions. We will then move towards drills that will focus on our fielding technique and movement.
This week you will need a glove and a ball. You will also be using a partner or a wall for some of the fielding drills if possible.”
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Soccer week 1: This week for soccer, we will focus on our footwork and dribbling skills. We will begin with a dynamic warmup, then move towards our footwork and our ability to dribble with both our feet. We will focus on our first touch as well as our pace with the ball.
This week you will need a soccer ball with you, as well as a few cones or any items you can use as cones (even something like two pairs of shoes!).
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