CHALLENGES-You can't spell WEST without WE!

Teams will be assigned the first week of season.  But below are ways you can earn points for your team ahead of time!

Remember you have to make yourself uncomfortable to see growth/change.  Challenge yourself in each activity no matter how fundamental.  And work on the things that are your weakest or not easy for you, not just your strengths.  No I do not expect those of you playing a winter sport to do all of the things below.  But at the very least, the short stickwork is something that will help you prepare for season and not overexert your bodies!

How are points awarded? Link to recrod will be posted on the right margin at the end of the week.

• Conditioning-recorded times for workouts below AND if you work out with a team member or more, you can earn additional points by sending coach a selfie (RemindMe or email) of you at the track, neighborhood or where you are working out.  The more teammates in the pic, the more points!  Working out in groups helps push you more.  You DO NOT have to do the running workouts below to receive picture points.
• Strength & Stickwork-coach will send out a link at the end of the week that will ask for reps, etc.  It is important to record the items listed so you can easily fill in the survey!  I will NOT put everything on the list down for the contest so try your best to do everything. 

Remember this is on your honor so I do expect QUALITY over quantity.  Coach is not there to verify so please be honest and remember all correct techniques, etc.  And even if you do not earn points, you are still a winner/will see benefits!  I made the stickwork and strength ones short so you can easily fit them into your schedules!

1. Conditioning-None during season.

2. Strength 

• Core: 200
  
  • 20 Forward bikes (on butt, body like V, hands on floor by sides)
  • 20 Backward bikes 
  • 20 rockers
  • 20 flutters
  • 20 reverses
  • 20 floor sweeps
  • 20 crunchy frogs
  • 20 mason twists
  • 20 crack babies
• THEN DO A PLANK TO FAILURE, record your time.

If you do these more than once, record your best score!

3. Stickwork (need a wall-don't be far from the wall)

Beginners (JUST DO THE FIRST THREE)

• Cradle Progression to throw sequence (2 MIN RECORD TOTAL ROUNDS COMPLETED): Pull across face, pass fake (stick goes out and in and the head makes a full counter clockwise circle), side arm fake (stick goes out and in on the side and the head makes a full counter clockwise circle toward the wall), behind the back fake (bottom hand straight away from body, top hand up behind head and wrist roll/fake is with fingers going away from head/back of hand is toward head), then throw against the wall and repeat.  That is one round.

• Do above with weak hand as well and record total rounds.

• Top hand at the the top of your stick, no bottom hand, get close to the wall and 1 minute of one hand quicksticks.  Do both hands and record total catches.

• Hand at the very bottom of your stick, no top hand and do the same thing as above.  If you need to choke up on your stick, just indicate that on the point survey.

• Regular throwing, switch on the catch, work on your feet.  Count the total in 2 minutes.

• Throw normal to your weak side but catch with just left hand on the bottom of your stick (no top hand).  Bring back with both hands and repeat.  1 minute count total.  Do the other side with right hand at the bottom. You can throw higher and softer at first but the goal is to try to throw as hard as you can.

• Throw normal then catch with the back of your stick, throw from there then catch normal and repeat.  Quicksticks, no cradle.  Count the total in 1 minute.  Do both hands!

• 2 min (advanced): One cradle, throw dominant to off side/weak side, catch, flip stick low to twizzler, then throw back to dominant normal catch.  So, same hand, just rotating which side of the body you are catching on essentially, but use twizzler to throw back to normal.  Repeat. COUNT TOTAL NUMBER OF CATCHES IN THE 2 MIN (DOES NOT HAVE TO BE CONSECUTIVE).  IF YOU DO THIS WORKOUT MORE THAN ONCE, RECORD YOUR BEST SCORE.