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Running, jumping, stair climbs, lunges ... it's a great time and a great workout! You don't have to do it all, and you do the best you can...and try to do better the next time! Takes place at Kunz Stadium at the UB North campus. We'll be done in about an hour, leaving plenty of time to get home for the Bills game.
This one is free for everyone. But if you sign up, you'd better show up! If the weather is bad, check the Blitz comments to see if we're still on.
Used the berm next to the stands at Walter Kunz. Distances approximate.
Do: 20 yards in BEST seconds up 25 feet
Do: 20 yards in BEST seconds up 25 feet
From a standing position, squat and bend forward to put your hands on the ground with your elbows and knees bent so your torso is about parallel to the ground. This is the starting position. Alternate moving your opposite hand and foot forward to advance up the hill.
Be sure to do the same number of lunges per side, even if you have to exceed the 20 yard mark (or come up just short).
Do: 20 yards
Do: 20 yards
From a neutral standing position, take a big step forward with one foot. Drop your hips, keeping your torso upright, until your back knee just about lightly touches the floor. Push back up through your heel. That's one rep. Now push off your rear foot taking a big step forward and repeat.
Try for fewest bounds possible to cover 10 yards.
Do: 4 steps 10 yards
Do: 4 steps 10 yards
This is like a short run in which you try to make every stride as long as possible so that you are "bounding" to cover the distance. This is a taxing exercise done for short distances. May be preceded by a short shuffle run prior to the first bound.
Each "step" is a jump. Be sure to stay controlled so you don't fall over. Try for fewer jumps; use more as needed.
Do: 5 steps 10 yards
Do: 5 steps 10 yards
Stand with feet shoulder width apart. Swing your arms back, bend at the knees, and lean forward as you swing your arms forward and jump forward off both feet. Pull your feet through in the air and land on both feet, jumping as far forward as possible. Measure the distance from the takeoff line (where your toes were when you jumped) to the back of the heel closest to the takeoff line.
Do: 40 yards in BEST seconds
Do: 40 yards in BEST seconds
Short runs at or near your top speed.
Do: BEST steps in 4 minutes
Run up and down stairs. Take them one, two, or three at a time. Use lots of stairs or just one flight. Your Coach may provide additional details.
Used the berm next to the stands at Walter Kunz. Distances approximate.
Do: 20 yards in BEST seconds up 25 feet
Do: 20 yards in BEST seconds up 25 feet
From a standing position, squat and bend forward to put your hands on the ground with your elbows and knees bent so your torso is about parallel to the ground. This is the starting position. Alternate moving your opposite hand and foot forward to advance up the hill. | |
