Back Pedals 4x10yds
Three step walking Lunge w/twist 1x 15yds and return
3 step Squat grab back of ankles…repeat ….1x 15 yds and return
walking side lunge
walk 3 steps: hands to turf: alternate legs back as high as possible
Then,
we progress to the real deal…. the heart of the workout. The Interval
Training Segment. Don’t eat very much at all prior to attending these
sessions and bring plenty of chilled sports drinks!!
Click the thumbnail for a larger view of the photo:
The Workout
Here’s a sample of one of
the Saturday morning sessions at CovCath Football Stadium in Covington,
Kentucky. The training sessions are best done on a lined football field
and we prefer running on Field Turf, which is a very nice surface and
easy on the knees and other joints.
The training sessions have been designed to utilize the latest advances of exercise physiology….. and if performed regularly, can propel athletes to the next level.
On this particular training session we used what’s known as Gassers. A "Gasser" is
performed by starting on the sideline, sprinting across the field and
touching the opposite sideline with your foot…then returning to the
original sideline, touch that line with your foot and then repeat. One
Gasser is equal to approximately 213yds of building speed and then
decelerating. A Half Gasser is a sprint across the field and then back.
6x full gassers (1280yds)
9x half gassers (960yds)
10x 10yd backward runs (100yds)
shuffles
carioca
lunges
flexibility
agility ladder
3x 200 yd shuttles (down the field and back) 60 secs till next shuttle starts (600yds)
mirror drills…+ 60sec squat
Check our YouTube Video of a Half Gasser
