Jumpers Christmas Workout

Jumpers' Winter Break workout schedule

Mr. Febles' contact info:

cell (914) 582-5653

(yes, you can text me, especially if you are late for your event but that should NOT happen). You still need to email Mr. Dormer or Mr. Temkin if you have to miss a workout.)

We want to maintain strength and flexibility for the next few critical weeks of training. Do the work. You won't regret it.

If your time is severely limited and you can't do these workouts, or you have no access to a track/gym/park/backyard, do this:

2 sets of 50 pushups, 2 sets of crunches to fatigue, 2 sets of lunges x25, 2 sets of prisoner squats x25

Thursday 12/22

Mobility Jog Circuit

Weave

Backwards Run

Side Shuffle Right

Side Shuffle Left

Arm Circles

Arms Across

Crossover Run

Sirius x5 each L/R

Eagles (Back/Front)

Splits/Scissors w/ Rollover to hurdle stretch

Single Knee Tucks

Hip Circles (CW-CCW)

Double Arm Circles (CW-CCW)

Leg Swings (Sagittal/Frontal, L-R)

Donkey Kicks/Leg Whips/Trail Leg Lifts (L-R)

Pegasus

Highknees

Buttkicks

Crossovers (L-R)

A2’s

AC’s

Scorpius

Forward Squat Walk

Backward Squat Walk

Lateral Squat Walk (L-R)

Pushup Walk

Friday 12/23

5 minute jog warmup

Venus x10 each

Line Hops

Buttkick Jumps

180’s

Rocket Jumps

Speed Skaters

Wideouts

Squat Freeze Jumps

Pluto

LLL…

RRR…

LLRR…

Medial Hops (L-R)

Lateral Hops (L-R)

Bounding Series T x2 consecutive

Skips for Height

Skips for Distance

Run-Run-Jump (L-R)

Saturday 12/24

Mobility Jog Circuit x2 each

Weave

Backwards Run

Side Shuffle Right

Side Shuffle Left

Arm Circles

Arms Across

Crossover Run

Sirius x10 each

Eagles (Back/Front)

Splits/Scissors w/ Rollover

Single Knee Tucks

Hip Circles (CW-CCW)

Double Arm Circles (CW-CCW)

Leg Swings (Sagittal/Frontal, L-R)

Donkey Kicks/Leg Whips/Trail Leg Lifts (L-R)

Bounding Series T x2 consecutive

Skips for Height

Skips for Distance

Run-Run-Jump (L-R)

Mars

Tuck Jumps

Ski Jumps

Single Leg Lateral Turns

Straddle Jumps

Single Leg Medial Turns

Lane Hops

Single Leg Squat Jumps

Sunday 12/25 Merry Christmas

Monday 12/26

Bklyn Armory All - Sprinter’s Bolt Warmup, 2x20, 30, 50; Saturn x4; Neptune x4; 4step TJ 6x; LJ Saturn, Bounding T to pit; full runs

Tuesday 12/27 Grinch Games Fordham U. Varsity/Frosh/Soph HJ

Wednesday 12/28 Bklyn - TJ LJ 2lap w/u skips; full run-throughs x 3; TJ standing hop/hop-step x3; LJ Long-short-jump x3;

Cygnus x2 consecutive

A Skips

B Skips

Backward Skips

Backward Runs

Side Shuffle (L-R)

Pegasus

Highknees

Buttkicks

Crossovers (L-R)

A2’s

AC’s

Aquila

Side A Skips (L-R)

Backwards Skips

B Skips

Carioca (L-R)

A Skips

Straight Leg Bounds

B Skips

Side Shuffle (L-R)

Thursday 12/29

Weight Novice Meet Armory Frosh/Soph TJ LJ HJ Varsity HJ/LJ

Friday 12/30

5 minute jog warmup

Scorpius x4 each

Forward Squat Walk

Backward Squat Walk

Lateral Squat Walk (L-R)

Pushup Walk

Leo 10-20 each

Single Leg Squat (L-R)

Stationary Lunges (L-R)

Lunge Jumps (L-R)

Incline Pushups

Dips

Decline Pushups

Lateral Squats

Prisoner Squats

Rocket Jumps

Kneeling Good Mornings

V-Sits

L-Overs

Crunches

Squat Lunge Walks

Sat 12/30-Sun 12/31 Off Happy New Year

General Weight Room circuits - any time that you don't have access to a park or track but you have access to a gym, do one of these workouts on alternate days. Do each circuit twice, 2 minute rest between each exercise

Circuit 1: a)Olympic progression - Bar only or 20lb dumbells: pull x10 (floor to thighs), clean x 10 (thigh to chest, flex wrist), jerk x10 (chest to overhead extension, split leg);

b)Stepup x15 on each leg;

c)Dumbell squat x10;

d)Toe raises x20

Circuit 2: Olympic progression - Bar only or 20lb dumbells: pull x10 (floor to thighs), clean x 10 (thigh to chest, flex wrist), jerk x10 (chest to overhead extension, split leg)

a) medball (or basketball) straight leg kick x10

b) Weighted lunge, dumbells

c) upright row, or benchpress x12 reps 1/2 body weight