Thursday, August 20, 2009

Stairs Again

In Philly at the art museum, your stair workout can be customized to work on whatever part of your game you want to work on. This is the core of what I worked on on Tuesday with some Pikes (Grin, Cuatro, Ross) and some folks from other local teams.

[Warmup]

Every Step, Get Light
5 Divebombers
Walk Slowly
Every Step, High Knees
5 Divebombers
Walk Slowly, Descend Smoothly
Every Step, Butt Kicks
5 Slow Regular Pushups
Every Step, Loose Shoulders
2Feet, Every Step (Minimum Ground Contact, Maximum "Pop")
5 Clap Pushups, Quiet, Low Landing
Every Step, Loose Shoulders, Move Neck
2Feet, 2 Up, 1 Down
5 Clap Pushups, Quiet, Low Landing, Maximum Height
Every Other Step, Walk Slowly, Descend Smoothly

[Workout: Stay on Toes/Forefoot for Duration Up+Down!]

Speed Skater, Get Non-Contact Foot Across Median of Body
2 Claps, Max Height
Slow Skater, Get Non-Contact Foot Across Median, Stay Balanced
Reverse Speed Skater, Focus on Feet/Hips/Spine/Shoulders
3 Claps, Max Height
Slow Reverse Skater, Focus on Balance

L Foot First Shuffle w/ One Step Between Feet- Quick!Quick!
5 Claps, Max Height
L First Shuffle w/ One Step Between, Smooth Descent
R Foot First Shuffle w/ One Step Between Feet- Quick!Pop!
7 Claps, Max Height
R Foot First Shuffle w/ One Step Between, Smooth Descent

Backwards, L Foot First, Balance+Golightly
11 Claps, Max Height
Backwards, Every Step, Smooth Descent
Backwards, R Foot First, Balanced. Light Feet.
13 Claps, Max Height
Backwards, Every Step, Smooth Descent

Shuffle, Start w/ LFoot Closer to Stairs. Lead w/ RFoot Up First Stair in Front of LFoot. Feel Hips/Knees/Balance.
11 Claps, Max Height
SmoothShuffle, Lead with inside RFoot, Smoothly
Shuffle, Start w/ RFoot Closer to Stairs. Lead w/ LFoot Up First Stair in Front of RFoot. Feel Hips/Knees/Balance.
7 Claps, Max Claps Per Pushup.
SmoothShuffle, Lead w/ inside (R / L) Foot

Double Step Speed Skaters w/ Minimum Ground Contact- REDIRECT!
5 Claps, Max Claps Per Pushup
Every Other Step, Lightly, Quickly
SuperTwist, Focus on MAXIMUM Force/Distance of Twist!
3 Claps, Max Claps Per Pushup
Walk Every Other Step, Slowly


We did incorrectly (because I demonstrated incorrectly) the Double Step Speed Skaters. My brain was fried already. After this, Ross led is in some more stairs stuff, including the Carioca, which I think we can add vertically and horizontally, actually. Factually. And we'll rotate in "One Leg Speed Skaters" "Backwards One Leg Hop" "Exagerrated Stride (Yes Infact Verymuch Like the Moon Bounce)".

The Outside Movie was canceled, but we drank well w/ Spaten and Fransizkaner beforehand. And whatever your heart desired at the Foodery with Pikes Past Present and not. Definitely some Old Sag folks at the Standard Tap.

---

This was on the heels of the first true-Pike2009 practice this past weekend which left me well worn, but more focused on the season than ever and more convinced that we will get out exactly what we put in. Whatever level we push ourselves to play at will be the level we deserve. We saw the highs and lows of that possibility.

We installed some of the building blocks of our offense.
The beatings will continue until morale improves.
Next we add the blocks which build off of the building blocks we'll reinforce thiss weekend.
The beatings will commence asof the second time around these blocks.

And now the Tournament I Love to Hate... Chesapeake.

2 comments:

Amy said...

re: the beatings will etc.

some of my dad's postdocs gave him a shirt with that slogan. i was 6 and it changed my life forever.

not really, but it was certainly funny.

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