Wednesday, February 25, 2015

Climbing the Ladder of Swings, Kindle Guide Spotlight

Greetings, KB & Coffee Lovers,

Today was a Swings workout, but with a Ladder format to it.

Here's how it went:

35# - 50 Swings in 1:20, rest :40 (basically going every 2 minutes)
40# - 50 Swings
45# - 50 Swings
52# - 50 Swings
52# - 50 Swings
45# - 50 Swings
40# - 100 Swings to finish

Just start out light, move up in weight, come back down again.  This took approximately 15 minutes to do.

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The BPC recipe this morning was:

10 oz OG Royal Brewed

1 tbsp. organic butter

1 tbsp. coconut oil

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Kindle Guide Spotlight:

For something new, now and then I'll give a spotlight to one of my Kindle Guides.

Today, its "No More Crushers!"

NMC is a guide I made for coaches who need something at the end of practices to finish with.  Instead of doing endless sprints, I created the "2 Minute Warning" and "3 Minute Warning" drills to finish practices with for my JH and Elementary teams. 

Much like some warm-ups use drills like high knees, butt kicks and other drills to warm up the body, I felt some kind of speed/agility drills needed to be added to the end of practices to still work on those movements.  My feeling was if the body was slightly tired at the end of a practice, those drills could still offer some benefit, versus doing endless sprints. 

The 2 and 3 minute time limits also give kids a true end-point to the practice. They know its only 4 to 6 drills to do before the final part of practice is done. It also allows them to focus better instead of 'banking' their efforts for the final sprint of practice when their coach says so.

Another benefit, it also created a new mindset amongst my players when I did it: I'd have kids tell me on the bench or on a time-out with 2 to 3 minutes left that "Hey coach, its time to go, its a 2 minute warning. We gotta finish this!"

A lot of it followed my favorite pattern of 20 seconds work, 10 seconds rest over the 2 and 3 minute periods. 

Check out No More Crushers here: http://tinyurl.com/rkofp

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Swing & Sip!
Coach Rick

OG Coffee: http://tinyurl.com/kbcoffee

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