Lily Weimann |
“We will chase perfection, and we will chase it relentlessly. Knowing all the while, that we can never attain it. But along the way, we will catch excellence.” - Vince Lombardi
Goals
- Be mentally and physically - in the best shape of my life - prepared for college in the fall.
- Improve core strength, overall strength, power, and aerobic capacity.
- Improve nutrition habits, and be able to make good choices when on my own in college.
- Turn fear of college into excitement and confidence.
Muscular Endurance Tests
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Push Ups
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Forearm Plank
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Wall Sit
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Pull Ups
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Side Plank, right
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Side Plank, left
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4/28/20
26 (Modified) |
4/28/20
1:17 |
4/28/20
2:10 |
Value
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4/28/20
0:20 |
4/28/20
0:38 |
Strength Tests
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Squat
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Deadlift
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Clean
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Bench
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Aerobic & Anaerobic Capacity Tests
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Mile Run
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400m Run
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100m Sprint
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Lane Agility
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3 Cone Agility
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4/28/20
8:03 |
Value
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5/2/20
17.9 |
5-11-20
12.5 |
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6-10-20
7:43 |
Balance, Single Foot Agility & Movement Proficiency
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50 Double Unders for Time
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Single Leg Balance, right
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Single Leg Balance, left
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Single Leg Agility, right
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Single Leg Agility, left
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4/28/20
0:44 eyes closed, flat surface |
4/28/20
0:30 eyes closed, flat surface |
4/28/20
48 |
4/28/20
50 |
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Overhead Squat Assessment
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April 28th, 2020
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Goal
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Assessment:
Prescription:
- Excessive Forward Lean
- Arms Fall Forward
- Limited Depth
Prescription:
- Probable overactive muscles are the calves and hip flexors. Potential under-active muscles are the anterior tibialis, glutes, and erector spinae. Need to improve flexibility of the calves and hip flexors as well as work on strengthening the posterior chain.
- Probable overactive muscles are the lats, pecs, teres major, and coracobrachialis. Potential under-active muscles are the traps, rhomboids, rotator cuff, and posterior deltoid. Need to improve flexibility of the anterior upper-body muscles, improve t-spine mobility and strengthen the posterior upper-body muscles.
- Restricted by hip mobility. Need to incorporate daily hip mobility on own time.
Sprint Mechanics
May 2nd, 2020
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Assessment:
1. Main take away is to improve core strength and stability! This will help your limbs move stronger and stay in a straighter plane of motion. 2. Overall you have really good running form! Now we just need to improve your anaerobic and aerobic capacity. |
Ball Handling Assessments
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Finishing Assessments
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Deck of Cards...and 5 Deep
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10 Minute AMCAP (draw one at a time)
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5 Deep
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5-11-20
114 |
5/2020
1:06 |
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5-14-20
151 |
Shooting
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⭐️ Shooting
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3pt ⭐️Shooting
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2:00
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3pt 2:00
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24
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Big Shot
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3pt Big Shot
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32
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6-10-19
8 |
5-14-20
18 |
6-10-19
24 |
6-10-19
15 |
8-20-19
1:25 |
5-11-20
45 |
5/2020
25 |
6-10-19
19 |
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5/2020
7 |
5-11-20
11 |
5/2020
20 |
🏋🏼♀️
Workout
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800m Cash in
5 x Every 2:00 on the Minute: 5 KB Goblet squats 10 KB swings 10 Push ups AMRAP Double Unders 2:00 Rest 800m Cash out |
4:20
x 8, 11, 6, 9, 18 4:11 |
3:00 Cardio
10 Lateral Band Walks (each way)
10 Monster Walks (forwards)
10 Monster Walks (backwards)
10 Banded Glute Bridges
10 Banded Deadbugs (each side)
5 World's Greatest (each side)
5 Quad Stretch (each side)
5 Inch Worms
10 Leg Swings (front to back, each side)
10 Leg Swings (side to side, each side)
10 Lateral Band Walks (each way)
10 Monster Walks (forwards)
10 Monster Walks (backwards)
10 Banded Glute Bridges
10 Banded Deadbugs (each side)
5 World's Greatest (each side)
5 Quad Stretch (each side)
5 Inch Worms
10 Leg Swings (front to back, each side)
10 Leg Swings (side to side, each side)
Warm Up
General Warm Up
Specific Warm Up
1 x 1:00 Calves Roll
1 x 1:00 Barbell Hamstring Roll
1 x 1:00 Hip Flexor Smash on Kettlebell
Specific Warm Up
1 x 1:00 Calves Roll
1 x 1:00 Barbell Hamstring Roll
1 x 1:00 Hip Flexor Smash on Kettlebell
Strength
3 x 8 Banded Romanian Deadlifts
3 x 5 Tuck Jumps
3 x 10 Kettlebell Swings
3 x 0:30 Weighted Plank
3 x 5 Tuck Jumps
3 x 10 Kettlebell Swings
3 x 0:30 Weighted Plank
Workout
10 Minutes Deck of Cards practice
7 Minutes Deck of Cards (no royals)
Score = 75
7 Minutes Deck of Cards (no royals)
Score = 75
Warm Up & Mobility
Specific Warm Up
1 x 1:00 Glute Smash
1 x 1:00 Quad Foam Roll
1 x 1:00 Hip Flexor Roll on Orange Ball
General Warm Up
1 x 1:00 Glute Smash
1 x 1:00 Quad Foam Roll
1 x 1:00 Hip Flexor Roll on Orange Ball
General Warm Up
Workout
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Linear Acceleration Technical Development
Part A. 2 x 0:20 Pogo Hops 1 x 0:20 Arm Mechanics 2 x 0:20 Pogo Hops Forward 1 x 0:20 Arm Mechanics 2 x 0:20 Pogo Hops Backwards Part B. 2 x 10m A-Marches 2 x 10m A-Skips 2 x 10m B-Marches 2 x 10m B-Skips 2 x 10m High Knees 2 x 10m Butt Kicks 2 x 10m High Knee Butt Kicks |
Sprints
3 x 200m 1:30 Rest between 0:45, 0:44, 0:43 3 x 100m 1:30 Rest between 17.9, 18.1, 17.9 1 x 200m - Try to get same time as before! 2:00 Rest between 0:42 4 x 50m 2:00 Rest between 7.9, 7.5, 8.4, 8.0 |
Warm Up & Mobility
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General Warm Up
3:00 Jump Rope Specific Warm Up Part A.
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Part B. - 3 Rounds 20 Light Bridged DB Bench Press 20 Banded Bent Over Rows 20 Straight Arm Plank Marches |
Strength |
Metabolic Conditioning: Fight Gone Bad |
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3 x 8 Bridged DB Bench Press
3 x 8 Supine Medicine Ball Chest Passes 3 x 8 each Single Arm Push Press 3 x 1:00 Single Arm Overhead Carry 3 x 0:20 Hollow Hold |
5 Minutes
100 Single Unders (or) 20 Double Unders 10 Push Press (35#) 1:00 Rest 5 Minutes 5 Burpees 10 Med Ball Slams 1:00 Rest 5 Minutes 5 V Ups 10 Med Ball Russian Twist (R + L = 1) |
Warm Up & Mobility
Specific Warm Up
1 x 1:00 each Quad Roll
1 x 1:00 each Glute Roll
1 x 1:00 each Hamstring Roll with Orb
1 x 1:00 each Banded Hamstring Lock Outs
General Warm Up
1 x 1:00 each Quad Roll
1 x 1:00 each Glute Roll
1 x 1:00 each Hamstring Roll with Orb
1 x 1:00 each Banded Hamstring Lock Outs
General Warm Up
Strength |
Conditioning |
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3 Sets
8 each Rear Foot Elevated Split Squat [3:1:x:0] 10 Split Lunges 12 Walking Lunges w/ 15# 14 Single Leg RDL's with the Barbell (7 each side) |
Every 4 Minutes on the Minute for 3 Rounds
400m Run As Many Cards as Possible 1:00 Rest |
Warm Up
Warm Up Part I
Complete a thorough warm up with about 5:00 of easy running, dynamic stretching, and any other muscle activation work before starting this workout.
Warm Up Part II
2 x 0:20 Pogo Hops
2 x 0:20 Pogo Hops for Height
2 x 0:20 Forward Pogo Hops
2 x 0:20 Backwards Pogo Hops
Complete a thorough warm up with about 5:00 of easy running, dynamic stretching, and any other muscle activation work before starting this workout.
Warm Up Part II
2 x 0:20 Pogo Hops
2 x 0:20 Pogo Hops for Height
2 x 0:20 Forward Pogo Hops
2 x 0:20 Backwards Pogo Hops
Workout
Part I
5 x 30m Falling Accelerations
5 x 30m 90 degree Turn & Go Accelerations
3 x 30m 3 Point Start, Sprint, Turn & Go (right)
3 x 30m 3 Point Start, Sprint, Turn & Go (left)
3 x 30m 3 Point Start, Sprint, Lateral Footwork through cones (right)
3 x 30m 3 Point Start, Sprint, Lateral Footwork through cones (left)
Part II
Rest at least 0:45 between the following reps in order to allow your body to continue to work as close to max capacity as possible for each rep.
5 x 5 Cone Slides (right + left = 1 rep)
3 x 1 + 30m Cone Slide to Sprint (right)
3 x 1 + 30m Cone Slide to Sprint (left)
5 x 1 Cone Agility (all three cones = 1 rep)
5:00 Cool Down Jog
5 x 30m Falling Accelerations
5 x 30m 90 degree Turn & Go Accelerations
3 x 30m 3 Point Start, Sprint, Turn & Go (right)
3 x 30m 3 Point Start, Sprint, Turn & Go (left)
3 x 30m 3 Point Start, Sprint, Lateral Footwork through cones (right)
3 x 30m 3 Point Start, Sprint, Lateral Footwork through cones (left)
Part II
Rest at least 0:45 between the following reps in order to allow your body to continue to work as close to max capacity as possible for each rep.
5 x 5 Cone Slides (right + left = 1 rep)
3 x 1 + 30m Cone Slide to Sprint (right)
3 x 1 + 30m Cone Slide to Sprint (left)
5 x 1 Cone Agility (all three cones = 1 rep)
5:00 Cool Down Jog
Glute Roll
Hip Flexor Smash
Hip Flexor Smash
Strength
Back Squats 3 x 5 @ [3:1:x:0] @ 75#
>Tuck Jumps 3 x 5 >American Kettlebell Swings 3 x 12 @ 15# >Hollow Hold 3 x 0:20 |
Met Con
5 Rounds
20 Double Unders 3 Hibberty Jibberties |
Warm Up & Mobility
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General Warm Up
Specific Warm Up 2 x 2:00 Wall Trap & Rhomboid Smash 1 x 7 each Rotator Cuff Alphabet 1 x 10 PVC Pass Throughs |
Potentiation Warm Up
3 x 20 TRX BW Rows 3 x 20 Overhead Banded Tricep Extensions 3 x 0:20 Banded Anti-Rotation |
Strength
3 Sets
2-5 Green Band Pull Ups 8 Quick Banded Post Rows 12 Lat Pull Downs 16 Supermans |
Met Con
4 Rounds for Time
0:30 Sprint @ 5 Incline 20 Straight Arm Plank DB Rows 0:30 Backwards Run @ 5 Incline 5 Push Ups 5 V Ups |
Strength
Romanian Deadlifts 3 x 5
Hang Cleans 3 x 3
Explosive Step Ups 3 x 12
Weighted Hip Bridges 3 x 12
Hang Cleans 3 x 3
Explosive Step Ups 3 x 12
Weighted Hip Bridges 3 x 12
Met Con: Fight Gone Bad
3 Rounds - 1 Minute Each
Burpees
Incline Walk
Kettlebell Swings
DB Push Press (15#)
Rest
Burpees
Incline Walk
Kettlebell Swings
DB Push Press (15#)
Rest
Squat Therapy
Banded Ankle Distraction
Banded Hip Distraction
Kettlebell Squat Hold
Banded Hip Distraction
Kettlebell Squat Hold
Strength
3 x 8 Back Squats
3 x 6 Kettlebell Squat Jumps (15#)
3 x 14 Lateral Cross-Over Step Ups (15#)
3 x 16 Banded Lateral Slides
3 x 6 Kettlebell Squat Jumps (15#)
3 x 14 Lateral Cross-Over Step Ups (15#)
3 x 16 Banded Lateral Slides
Met Con: 100 Reps for Time
30-25-20-15-10
Kettlebell Deadlift
Butterfly Sit Ups
Kettlebell Deadlift
Butterfly Sit Ups
🏀
Warm Up
5 Sets
0:20 + Drill
0:20 + Ball Handling
Form Shooting Vitamins
Hop Over Rebound Shooting
0:20 + Drill
0:20 + Ball Handling
Form Shooting Vitamins
Hop Over Rebound Shooting
Workout
Warm Up
Speed Mechanics
4 Sets
0:20 + Drill
0:20 Single Ball Handling
Part A.
Golden City Ball Handling
Part B.
Coach Curls to Finish Variations x 10:00
Form Shooting Vitamins
Curl Cuts into Pull Up J
Part C.
Star Shooting
Big Shot from 3
2:00 from 3
Speed Mechanics
4 Sets
0:20 + Drill
0:20 Single Ball Handling
Part A.
Golden City Ball Handling
Part B.
Coach Curls to Finish Variations x 10:00
Form Shooting Vitamins
Curl Cuts into Pull Up J
- Quick Attack (review)
- Square, Rip
- Square, Jab, Go
Part C.
Star Shooting
Big Shot from 3
2:00 from 3
Warm Up
Ladder Lay Ups
Band Walks
Shooting Vitamins (other person stretches)
Partner Pin & Pass
Band Walks
Shooting Vitamins (other person stretches)
Partner Pin & Pass
Workout
Move Inside to Outside
0:20 Slides into 3 makes
- Hit shots while tired - wing and baseline spots
Low Block Series with pad (finish through contact)
- Make 3 in a row of each move together
- First to 5 finishes on reads
Close Outs on Wing
- Footwork practice - 3 seconds on ball then tap partners hip so they can rip and attack and work on finish variations off of the dribble (coach = help side)
- Offense footwork practice - attack top foot into one dribble pull ups
- Open step rip
- Jab baseline, cross step over top foot
1 v 1 - Close Out, Tap for Live
UAA 1 v 1 Drill - off of skip pass
0:20 Slides into 3 makes
- Hit shots while tired - wing and baseline spots
Low Block Series with pad (finish through contact)
- Make 3 in a row of each move together
- First to 5 finishes on reads
Close Outs on Wing
- Footwork practice - 3 seconds on ball then tap partners hip so they can rip and attack and work on finish variations off of the dribble (coach = help side)
- Offense footwork practice - attack top foot into one dribble pull ups
- Open step rip
- Jab baseline, cross step over top foot
1 v 1 - Close Out, Tap for Live
UAA 1 v 1 Drill - off of skip pass
