Try out Week:
Warm Up Early, Recover After
Each day will be split into two parts — before tryouts (a few hours prior) and after tryouts.
Before tryouts, our goal is to wake up the nervous system and prepare for high intensity without overtaxing your body. This light activation gets you moving, sharpens coordination, and primes your performance.
After tryouts, the focus shifts to recovery — mobility work, light movement, and circulation to flush out lactic acid and replace it with fresh nutrients, helping you bounce back faster.
Date: Monday August 25th
Goals:
Prepare the neuromuscular system to per form at high levels.
Recover from tryouts.
Part A, Pre tryouts:
Warm up.
3 sets of:
25 Jumping Jacks
5 Forward and Reverse lunge Right leg.
5 Forward and Revers lunge Left leg.
5 Inch worms with two push ups.
6 Cossack Squats
10 Air Squats
10 Yards A Skip
10 Yards B Skip
Prep Work:
16 EMOM
Minute 1: 0:30 High Knee Jump Rope
Minute 2: 7 Burpees
Minute 3: 20 Jumping Lunges
Minute 4: Rest
Part B Post Try-Outs, Mobility & Circulation:
3 Sets.
5 Deep Squat to Up-dog
6 Alternating Deep Lunge and twist to sky
0:30 Peddle out feet
0:30 Shadow Box
0:30 Childs Pose
0:30 Happy Baby
Then
2:00 Couch Stretch Hold Each Side
2:00 Foam Roll Each Muscle Group
Glutes
Hamstring
Calves
Quads
Tibialis
Additional Recovery
15-20 Minutes in the Sauna:
Accelerate muscle recovery.
Relaxes the muscles.
Accelerate neuromuscular recovery.
Cold Plunge:
Reduces swelling.
Delays soreness.
Nutrition/Hydration/Sleep
Nutrition.
Protein- 1 pound to 1 gram of protein.
Red Meat, Chicken, Fish, Eggs.
Yogurt, Tofu, Pea Protein.
Fat
Avocado, Nuts, Fatty Fish.
Carbohydrates
Vegetables, Fruits, Whole Grains
Hydration
Drink your body weight in ounces.
Include an electrolyte’s
LMNT
RE-LYTE
Salt
Sleep.
Sleep-8-12 Hours of Sleep
Date: Tuesday August 26th
Goals:
Prepare the neuromuscular system to per form at high levels.
Recover from tryouts.
Part A, Pre tryouts:
Warm up.
3 sets of:
25 Jumping Jacks
5 Forward and Reverse lunge Right leg.
5 Forward and Revers lunge Left leg.
5 Inch worms with two push ups.
6 Cossack Squats
10 Air Squats
10 Yards A Skip
10 Yards B Skip
Prep Work:
16 EMOM
Minute 1: 0:30 Cross Over Jump Rope
Minute 2: 5 Reverse Burpees
Minute 3: 10 Broad Jumps
Minute 4: Rest
Part B Post Try-Outs, Mobility & Circulation:
3 Sets.
5 Deep Squat to Up-dog
6 Alternating Deep Lunge and twist to sky
0:30 Peddle out feet
0:30 Shadow Box
0:30 Childs Pose
0:30 Happy Baby
Then
2:00 Couch Stretch Hold Each Side
2:00 Foam Roll Each Muscle Group
Glutes
Hamstring
Calves
Quads
Tibialis
Date: Wednesday August 27th
Goals:
Prepare the neuromuscular system to per form at high levels.
Recover from tryouts.
Part A, Pre tryouts:
Warm up.
3 sets of:
25 Jumping Jacks
5 Forward and Reverse lunge Right leg.
5 Forward and Revers lunge Left leg.
5 Inch worms with two push ups.
6 Cossack Squats
10 Air Squats
10 Yards A Skip
10 Yards B Skip
Prep Work:
16 EMOM
Minute 1: 0:30 High Knee Jump Rope
Minute 2: 7 Burpees
Minute 3: 20 Jumping Lunges
Minute 4: Rest
Part B Post Try-Outs, Mobility & Circulation:
3 Sets.
5 Deep Squat to Up-dog
6 Alternating Deep Lunge and twist to sky
0:30 Peddle out feet
0:30 Shadow Box
0:30 Childs Pose
0:30 Happy Baby
Then
2:00 Couch Stretch Hold Each Side
2:00 Foam Roll Each Muscle Group
Glutes
Hamstring
Calves
Quads
Tibialis
Date: Thursday August 28th
Goals:
Prepare the neuromuscular system to per form at high levels.
Recover from tryouts.
Part A, Pre tryouts:
Warm up.
3 sets of:
25 Jumping Jacks
5 Forward and Reverse lunge Right leg.
5 Forward and Revers lunge Left leg.
5 Inch worms with two push ups.
6 Cossack Squats
10 Air Squats
10 Yards A Skip
10 Yards B Skip
Prep Work:
16 EMOM
Minute 1: 0:30 Cross Over Jump Rope
Minute 2: 5 Reverse Burpees
Minute 3: 10 Broad Jumps
Minute 4: Rest
Part B Post Try-Outs, Mobility & Circulation:
3 Sets.
5 Deep Squat to Up-dog
6 Alternating Deep Lunge and twist to sky
0:30 Peddle out feet
0:30 Shadow Box
0:30 Childs Pose
0:30 Happy Baby
Then
2:00 Couch Stretch Hold Each Side
2:00 Foam Roll Each Muscle Group
Glutes
Hamstring
Calves
Quads
Tibialis
Date: Friday August 29th
Goals:
Prepare the neuromuscular system to per form at high levels.
Recover from tryouts.
Part A, Pre tryouts:
Warm up.
3 sets of:
25 Jumping Jacks
5 Forward and Reverse lunge Right leg.
5 Forward and Revers lunge Left leg.
5 Inch worms with two push ups.
6 Cossack Squats
10 Air Squats
10 Yards A Skip
10 Yards B Skip
Prep Work:
16 EMOM
Minute 1: 0:30 High Knee Jump Rope
Minute 2: 7 Burpees
Minute 3: 20 Jumping Lunges
Minute 4: Rest
Part B Post Try-Outs, Mobility & Circulation:
3 Sets.
5 Deep Squat to Up-dog
6 Alternating Deep Lunge and twist to sky
0:30 Peddle out feet
0:30 Shadow Box
0:30 Childs Pose
0:30 Happy Baby
Then
2:00 Couch Stretch Hold Each Side
2:00 Foam Roll Each Muscle Group
Glutes
Hamstring
Calves
Quads
Tibialis
Date: Saturday, August 29th
Goals:
Mobility
Yoga
Find a 30-60 Minute Yoga Routine