Speed, Strength & Swagger

Performance Trait of the Week: Focus "Where focus goes, energy flows. And where energy flows, whatever you're focusing on grows" » Tony Robbins Today's training introduces new exercises for you. Anytime there is a new exercise this is a chance for you to practice the focus needed to perform in your sport. Focus leads to self-control!

Dead Bug - Home Position

3 x 0:30

Spiderman w/ Twist

3 x 2

Drop Squat

3 x 0:30

Trap Bar Squat

3 x 5

Pillar to Plank Press Up

3 x 0:30

Trap Bar Squat

1 x MAX @ 80 %

Single Arm DB Power Clean

5 x 2

Goblet Squat Hold

5 x 0:15

Box Jump

5 x 2 @ 24

Single Arm DB Power Clean

5 x 3

Huddle Up!

How does focus help you? When do you lose focus during workouts, competition or even school?! Focus is zeroing in our minds & bodies by resisting distractions & actively concentrating. Was there ever a time during a game or competition you lost focus? How about self-control? Unfortunately the referees often only catch the 2nd person who reacts, right?!

Huddle Up!

“A distracted mind is a powerless mind.” » Unknown Did you know there is more than one style of Focus? Internal focus style performs best when they consistently focus solely on their sport, avoiding distractions. External focus style athletes excel when they only concentrate on their sport during specific moments, such as just before a drill or competition. Use today to learn which style favors you.

Scap Pull Up

3 x 0:30

Spiderman Crawl

3 x 15

Athletic Burpee

3 x 4

Barbell Incline Bench Press

3 x 8

Spinal Wave

3 x 2

Barbell Incline Bench Press

1 x MAX @ 80 %

Superman

3 x 0:30

Side Pillar w/ Twist

3 x 0:30

Push Ups

3 x 10

Side Pillar w/ Twist

3 x 0:30

Assault Bike

4 x 0:20

Huddle Up!

What focus tendencies did you pick up on for yourself? Are you more of an internal or external style of focus? Did the phone become a distraction?! Sounds like an opportunity to practice Self Discipline 😉. It is crucial for athletes to broaden their focus outside of their preferred style at times to avoid overthinking and anxiety at crucial moments. Identifying and managing your focus style is key to avoiding anxiety since you will know how to regain your focus, especially under pressure!

Huddle Up!

"The true test of character is what you do when no one is watching." » John Wooden Track days are easy to coast on your own. What are your habits when no one's watching? Use today's prep work as mental practice to get in the zone before a game then go full speed on your sprints. Getting mind right takes reps, start now while no one's eyes are on you!

2 Rounds Stationary Hops Lateral Over/Back - :30 Stationary Hops Forward/Backward - :30 Jumping Jacks - 10 reps

2 Rounds Bunny Hops Forward - 10 yards Gallop Forward (Right leg) - 10 yards Gallop Forward (Left leg) - 10 yards Gallop Backwards (Right leg) - 10 yards Gallop Backwards (Left leg) - 10 yards

3 Rounds A-Skips - 15 yards B-Skips - 15 yards C-Skips - 15 yards Push Up Start x 2- 15 yards

2 x 20 yard sprints - Walk back recovery 2 x 30 yard sprints - Walk back recovery

8 x 40 Yard Flying Start Sprints 10 yards to build up speed, then sprint 40 yards all out effort! You will start on the football goal line then build up speed hitting top speed at the 10 yard line. Push yourself sprinting 40 yds all the way to the 50 yard line.

Huddle Up!

Self-control means managing your emotions and actions. Leaders with self-control can stay calm under pressure, resist temptations that might harm their performance (like staying up too late), and make smart choices during practice (applying coach's feedback) and games (not putting palms up after a bad call). Leaders know when to push themselves and when to take a step back to stay balanced and regain focus on what is important in the moment.

Huddle Up!

“Ships don’t sink because of the water around them; ships sink because of the water that gets in them. Don’t let what’s happening around you get inside you and weigh you down.” » Unknown Find moments today to say aloud a powerful, affirming statement about yourself. Show yourself you are focus on the challenge in front of you, picking up the Trap Bar, and not the word traps from the haters out there.

Side Pillar

3 x 0:30

Spiderman w/ Twist

3 x 2

Side Pillar

3 x 0:30

Split Squat 3 Position ISO-Hold

4 x 1 @ 0:06

Goblet Step Up

3 x 4

Trap Bar Squat

5 x 5

Side Pillar

3 x 0:30

DB Lateral Lunge

3 x 4

Lateral Box Overs

3 x 10

Huddle Up!

What are some things a focused athlete would say or think about themselves? A focused athlete would say things like, "I’m here to do my best." They remind themselves, "I control what I can," and "I’ll focus on my goals." Distractions are everywhere, now add in the weight of words and what others around you have to say about your dedication and passion for your sport. Avoid listening to negative comments and stay committed to your training. It is not easy when you start to hear negative things, especially on Game Day. When you hear something negative, aim to immediately say the opposite and focus on the next play.

Huddle Up!

"Any fool can criticize, complain, and condemn—and most fools do. But it takes character and self-control to be understanding and forgiving.” » Dale Carnegie Agility days are always better with a teammate to push you in a foot race. Bring a teammate with you to the field today for some change of direction training and skill practice. Speak to them about what you learned in about focus, self control, and yourself. Leadership and communication takes reps!

2 Rounds Side Pillar w/ Twist - Right Elbow x :30 Dead Bug - Contralateral Movement x :30 Side Pillar w/ Twist - Left Elbow x :30 Lateral Step Catch - Right x 10 yards Lateral Step Catch - Left x 10 yards

2 Rounds A-March Lateral Shuffle - Right x 10 yards A-March Lateral Shuffle - Left x 10 yards A-March Lateral Cross Over - Right x 10 yards A-March Lateral Cross Over - Left x 10 yards A-Skip Lateral Shuffle - Right x 10 yards A-Skip Lateral Shuffle - Left x 10 yards A-Skip Lateral Cross Over - Right x 10 yards A-Skip Lateral Cross Over - Left x 10 yards

3 Step to Sprint 15 yards x 4 Reps - Alternate starting Right and then Left each rep - Walk back to start for recovery Rest 4 Minutes then.. 3 Step -> 6 Step -> Sprint 15 yards x 8 reps - Alternate starting Right and then Left each rep - Walk back to start for recovery

Sport-specific skill work

1 x 20:00

Huddle Up!

Have you experienced another teammate lose their focus or self control that cost your team? There will be heated moments in competition when one of our teammates losing their cool. This can be in the form of talking back to the ref, retaliating to an opponent's behavior, or bringing their own teammates down. These are moments when a teammate needs support the most, not another person criticizing them. It is true, before we lead others, we need to lead ourselves. Your teammate will be more willing to listen when you step in when they've lost their focus and control.

Rest

Rest