100 m
200 m
400 m.
We also ran a little agility test called the 2-run (because the course looks a sideways 2), which calls for the players to run forwards, sideways, and backwards in 10 yd segments (50 yds total).
Our strength measurements were:
sit-ups (1 min.)
push-ups (1min.)
max pull-ups
max deadlift
max shoulder press
At the end of the four weeks, we will re-rest to see what kind of improvements have been made. As for the results today, a couple of things jumped out at me. First, we need to work on our upper body strength. (For example, we only averaged 5 pull-ups.) We will be doing lots of pull-ups and other upper-body exercises. Second, we need to work on our explosive power, which comes from the legs. We will be doing lots of leg exercises (squats, lunges, and box jumps).
All in all, I was pleased with the effort today. If they can keep up a good work ethic over the next four weeks, we will see good results.
