News

Neil Romney

Posted Dryland Practices Will Cease After Today (With the resumption of on-site dryland, this will be the last emailed/web-posted dryland workout. Those wishing to continue dryland on practice days when dryland is not offered are encouraged to do so. Pick a favorite dryland from among those posted, create your own, or mix and match.) Warm-up (10 min)—twice through the following cycle: 48 hips swings (12 forward-back and 12 side-to-side on each leg Bear crawl 10 yds each direction: forward, backward, left, right Alligator crawl 5 yds each direction as above...

Neil Romney

Warm-up (10 min): 60 yds of each of the following: trotting L leading, trotting R leading, skipping toe touch, butt kicks, high knees, internal hip rotators, carrioka, sliding with arm swing Repeat each of the above either backward or with the other side leading, as applicable Core circuit: do 12 leg lifts in each of the following forearm plank positions, moving quickly b/w positions: prone, supine, L side, R side (for prone and supine, alternate legs; for L and R side, do 12 consecutive on each side before switching) Repeat...

Neil Romney

Warm-up (10 min): repeat the following cycle twice 40 forward hip swings to opposite hand-toe touch 100 jumping jacks 30 mountain climbers 20 forearm-plank jacks 40 skipping with high knees and arm swings Main set (40 min): Anaerobic power circuit: Sprint 200 yards 20 lunge jumps 10 burpees No rest between movements; 60 sec rest b/w cycles. Change the order of the 3 movements (sprint, lunge jump, and burpee) each cycle until you’ve done 3 cycles. Now do one cycle of the following calisthenic/gymnastic cycle (minimal rest b/w movements): 5...

Neil Romney

Warm-up (10 min): 60 stationary hand toe touch 60 yds of each of the following: trotting L leading, trotting R leading, skipping toe touch, butt kicks, high knees, running w/ internal hip rotation, carrioka, sliding with arm swing Repeat each of the above either backward or with the other side leading, as applicable 40 high-knee front kicks Main set (40 min): Four cycles of 1:00 of rope skipping (try for 100 skips each round) followed immediately by 300-yard run (try to complete each run in under 60 seconds); 1:00 rest...

Neil Romney

Warm-up (10 min) (do all down and back on an 80yd course—for the sideward movements, lead with the other side on the return; perform the forward movements one direction and their equivalent backward on the return; for the sideward movements, lead with the other side on the return Skipping with toe touch Trotting with L leg leading; trotting with R leg leading (backward back in each case) High knees (return with backward butt kicks to back extensions) Carrioka Sliding with arm swings Skipping with high knees and arm swing Main...

Neil Romney

Warm-up (10 min): 3 minutes progressing from jog to moderate running pace 20 mountain climbers (strive for full range) 20 side kicks (from knees and one hand support)—this is dynamic trunk contraction and stretch Forearm plank rolling feet to left and right and then heels out and heels in, 6 cycles 3 minutes progressing from moderate running pace to moderately fast Main set (40 min): If you have a med ball and access to a throwing wall (do not throw it against anything other than brick or concrete; it will...

Neil Romney

Warm-up (10 min): repeat the following cycle twice 40 skipping w/ opposite hand-toe touch (skip backward on cycle 2) 100 jumping jacks 30 mountain climbers 2 cycles of inchworm (from standing, bend over to place hands on the ground and walk hands away from feet to push-up plank; walk hands back toward feet to return to standing position; repeat walking feet away from hands into push-up plank and then return to stand by walking feet back toward hands 40 skipping with high knees and arm swings (skip backward on cycle...

Neil Romney

Warm-up (10 min): 100 jumping jacks 40 forward hip swings to opposite hand-toe touch 40 skipping with high knees and arm swings 30 mountain climbers 20 alternate arm-leg lift forearm planks Main set (40 min): 4 rounds of the following variable speed running and calisthenic cycle: 50 strides fast, 50 strides jog; 10 scorpion push-ups; 10 tuck jumps 100 strides fast, 50 jog; 10 mule-kick burpees; 10 reverse forearm-plank heel sliders on each side 150 strides fast, 50 jog; 10 pull-ups; 20 extendo crunches Stretch (10 min): From push-up plank:...

Neil Romney

Warm-up (10 min): 10 x walking quad stretches to toe touch (standing upright grab L ankle with L hand and pull heel to butt to stretch the quad; release ankle and cantilever forward with R hand to touch ground [hammy stretch on R leg] with left leg horizontal behind the body [hip extension]; step forward and repeat on the other side 10 x forward hip swing/toe touch to T-lever (swing L leg to waist height and touch toes with R hand; cantilever forward on R leg with R arm extended...

Neil Romney

Warm-up (10 min): 60 yds of each of the following: trotting L leading, trotting R leading, skipping toe touch, butt kicks, high knees, internal hip rotators, carrioka, sliding with arm swing Repeat each of the above either backward or with the other side leading Main set (40 min)—mark off a rectangular course approximately 60 yds long and 30 yds wide; complete 2 cycles of the following, taking 20 sec rest b/w runs and basic movements and 60 sec rest b/w rounds) Run 3 laps clockwise (CW), increasing speed each lap...