Air Alert

The "Air Alert" program can supposedly add 8-14 inches to your vertical, and take .2 to .4 seconds off your 40 time. It's basically a series of plyos. I'd be up for doing this if you guys are. You're supposed to do the exercises 3 times a week. Although you're supposed to alternate which days you do it depending on which week it is, I think we could probably get away with just doing the exercises at practice. If, however, you guys want to stick to the letter of the program, I'm fine with that too. The workouts don't take too long, so we could probably do them on our own. I could post the workouts here every week and you'd be on your own to do them. I think I like this better actually, we can do other stuff in practice. If a workout happens to overlap with a practice, we can do the workout in practice, otherwise you're on your own.

Now all we need is a vertical jump measurer.

Burpees

I mentioned Burpees in my last post, I'd like to expand on it a little here. Basically you start from a crouching position, hands on the ground. You shoot your legs out to put yourself into a straight armed pushup position. You then bring your legs back in, and immediately jump straight upwards. There are variations, but this is the basic burpee we're going to be using. Not only do I think we'll do some of these in our intervals, I'd like to add them to our warmup (Note: not part of our tournament warmups, just practice warmups).

Red generally runs the warmups, so I'll let him add them. We'll do 10 burpees, and we'll do it after stretching.

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Taku's Interval Training

On Tuesday, we ran the first phase of a training program called Taku's Interval Training. We ran 4x90 seconds with 90 seconds rest (walking) between sets. The idea is to run at the maximum speed that you can maintain for 90 seconds.

Sando set the pace and killed everyone by running the first set way too fast. Overall I think it was an effective workout. It doesn't take very long, so we can do it in practices, without having to schedule additional track workouts. Also, if we do it in the beginning of practice, it will help us by making us learn to throw and catch while fatigued.

As I said above, the 4x90's is just the first step in the program. We'll gradually lower the times, and up the reps and intensity. Ultimately we'll be looking at 8x20 seconds with 10 seconds of rest. we should be coming close to sprinting full speed.

The other thing I like about the program is that I can vary the exercises a lot. We won't just do sprinting. Here are some of the ideas I've had so far:

• Running
• Jumping rope
• Plyos
• Burpees
• Triangle Throwing Drill
• Triangle of Death
• Shuttles/cutting drills

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Pure Fucking Bliss

We need a better way of communicating. I need a place to put ideas so that I don't forget them. This will also be a good way for the team to give feedback on my crazy ideas. If we have anyone on the team who is good at website design, we can try and move this over to a spsu server and add some fancier stuff, but for the time being...function over form.

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