BURSTS/12 IN SERIES OF 13

Welcome back everyone...and welcome to the field of bursts. Warning...before entering the burst field, "heat up." Stretching on grass" or dry surface and skips. The drills, everything in double time. Sets are continues  with deep breathing. 30 sec. break between each drill and 3 min. break between sets. I select 5/7 drills over a 45 min. session. Tough? Yes! High Impact? Yes! It's supposed to be. The 45 min. session, done right, is worth more than a 90 min. session. My selection, and in any particular order. 1) jump rope. 5 sets with 1 min. each. 2) jumping in place, jump and bring knees waist high and land on balls of feet, don't be flat footed or you may as well sit down. 30 in 15 sec. 3 sets.3) sprint 10m. and sprint running backwards 10m. 5 sets. 5) facing in the opposite direction you will be sprinting, holding a soccer ball and flip it over your head as far as you can, turn and sprint for the ball and try and catch it on the first bounce...at the very least the 2nd bounce. 5 sets. Now you are 100% better than before you started. See you at the finish line. www.secondwindfitnessfilm.com

ACCELERATION/// 2ND in series of 13

Hello and welcome everyone...the brain is the igniter, acceleration is the extension...the heat...the burner, Every sport and every workout requires quickness and speed. Perhaps croquet is the exception. Reaction by the individual is critical. plyometrics has been a mainstay with me since the year 2000. The balls of your feet play a major role in quickness and speed. Box jumping...forward, sideways from left and right and use hurdles 12/18in high. Standing in place and jumping straight up and bringing bent knees waist high and holding hands waist high, do 30 in 15 sec. or as best you can. And the same can be done doing kangaroo hops for 10m. Also apply that same drill up hill. Sprint up hill forward and backwards...
30m forward and 10m backward. Jumping down off a box 2'/3' high and as soon as you hit the ground, sprint 5m. Get a soccer ball, facing one direction and flipping the ball back over your head, turn and sprint to catch the ball after one bounce. When you have to reach to catch up to the ball, you are doing it right. Alternate the direction you turn. Results...you gain quickness, speed, mental alertness and endurance. Confidence. Next blog...CORE.
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CARVED 6 PAK

Welcome everyone...to my followers, thank you for your comments and questions. As a competitor and athletic trainer, I designed the following drills about 20 years ago. ABS (carved), not traditional sit ups or crunches. One rule...always tightening the muscles and maintain proper technique. GO, 1) lay flat down on your back, legs straight, arms straight above your head, come up about 3-6 in. Keep arms straight above your head...NEVER beyond your forehead. Hold for count of 20. 10 reps. 2) flip over, legs straight, hands behind your back, rise up keeping legs straight and on floor for count of 20. 10 reps. 3) get on any machine where you can rest on elbows (bent), legs straight, raise legs and bend knees waist high and hold for count of 20, then legs straight out in front and hold for count of  20. Now reverse the same drill. 5 reps each way. 4) back on floor on your back, legs straight, holding a 10 lb. wt. above your
forehead, arms straight up. Don't cheat, keep ball above head, keep your legs straight and on floor, sit up, 20 reps. Next wk. 5 more...tough ones. www.secondwindfitnessfilm.com