Centurions News · Spring Sports Workouts From Home


Hello Cicero Athletes and families,

In an effort to try to provide you with a little more routine to your day, and to keep our Spring Athletes in shape for if and when we come back to school, I have reached out our coaches to provide some workouts for their teams.  These workouts can be used by anyone, but the initial purpose was to try to help our Spring teams be in shape and to keep working while we are waiting.

Please feel free to use and share with the community as you see fit.  Please do not hesitate to reach out to me or your coaches with questions or concens.

I hope you and your familes are doing well and staying healthy as much as you can.  We miss you and hope to see you here again soon.

Best,

Billy Hunt

Athletic Director

 

Cicero Prep Athletic Workouts Per Spring Sport

Swimming: Coach Steve Barber, chapswim1@gmail.com

If you are following your club workout schedule, continue to do so.

For those who have a heated pool available, work on streamlines, breakouts and starts (if the pool is deep enough). Emphasize distance and speed.

Dryland: These are good but simple activities that don’t require anything but your body! They all emphasize your core.

Leg lifts: 5 sets of 20 leg lifts (up to vertical position) set 1- all 20 without stopping rest 30 seconds between each set.  Set 2- on way down stop a foot off the ground for 5 seconds, then continue. Set 3- on way up stop a foot off the ground for 5 seconds, then continue. SET 4- stop a foot off the ground in both directions for 5 seconds.  Set 5- same as set four but flutter kick for 5 seconds. If you can do these try holding for 10 seconds.

Flutter kick: Lie on your stomach (face down!) lift your legs from your hips, flutter kick for 20 seconds Repeat 10 times. Increase time if able.

Crunches: 5 sets of 20, 30 sec rest. Add variations: touch right elbow left knee, left elbow right knee, etc.

 

Basketball: Coaches, Catrina Warren, crwarren@archwayarete.org, Ian Alexander, ianfalexander.ia@gmail.com, John Sutton, jsutton@greatheartsaz.org, Billy Hunt, bhunt@ciceroprep.org

Mix your days up and get all drills in over multiple days.

Stretch:

  • High Knees
  • Butt Kicks
  • Knee Pull to Forward Lunge
  • Open and Close Gate
  • Tip Toes Arm Circles (Forward and Back)
  • Toy Soldiers
  • High Skips
  • Shuffle
  • Karaoke
  • Sprint

SKILLS:

  1. Stationary Dribbling: (add in a second ball and do drills you can use two balls for. Example, Right hand and left hand below knee at same time with ball in each hand.)

(Do each 3x for 30 seconds)

  • Ball Wraps around Head
  • Ball Wraps around Waist
  • Ball Wraps around ankles
  • Ball Wraps around Head and Waist
  • Right hand below knee
  • Right hand below waist
  • Right hand below shoulders
  • Left hand below knee
  • Left hand below waist
  • Left hand below shoulders
  • Right hand crossovers
  • Left hand crossovers
  • Crossovers
  • Right leg in front between legs
  • Left leg in front between legs
  • Crossover behind and in front
  1. Dribbling:

(Do each 3x for 20 seconds moving forward)

  • Right hand
  • Left hand
  • Crossovers

(Finish with a jump stop and triple threat)

  • 2 balls together
  • 2 balls alternating
  1. Catch and Shoot:
  • Shoot One hand with dominant hand 5ft from basket 20 times
  • Switch hands shot 10 times
  • Shoot One hand with dominant hand 10ft from basket 15 times
  • Shoot 10ft from basket 10 times
  • Shoot 15 free throws
  • Shoot 10 times from each elbow
  • Make 10 from each block
  • Make 20 layups from each side (remember to shoot with left hand on left side and use proper footwork i.e. last two steps are right, left on right side and vice versa on left)
  • Shoot 10ft-15ft from basket in five spots 10 times (Do this from the 3pt line if you can shoot it properly)
  1. Dribble to Shot:

(Always start at least 10ft from where you are going to shot. Don’t be afraid to mix in crossovers as you dribble to the spot. It’ll help if you place an object in front of your destination to help practice different crossovers around defender.)

  • Shoot 10 times from each elbow
  • Jump stop at block 15 times each side
  • Jump stop at free throw line 10 times
  • Make 20 layups (remember to shoot with left hand on left side and use proper footwork i.e. last two steps are right, left on right side and vice versa on left)
  • Shoot 10ft-15ft from basket in five spots 10 times (Do this from the 3pt line if you can shoot it properly, 1-2 dribbles then sh0ot)
  1. Shuffling:
  • Hold squat for 20 seconds 3 times
  • Lateral shuffles 20 ft back and forth 3 times without stopping
  • Lateral shuffle down the baseline, pivot and shuffle to elbow, pivot and shuffle to half court line, shuffle laterally on half court, shuffle to elbow and then back to the baseline 3 times.
  • Start at baseline on a lane line, close out to baseline, shuffle to opposite elbow, then back pedal down lane line back to baseline 3 times each side

Conditioning:

Jog for 20 seconds, sprint for 45 seconds, jog for 20 seconds, walk for 20 seconds and rest. REPEAT 6 TIMES

Sprint 84ft stop and squat jump 10 times, back pedal 84ft and do 10 pushups, then rest. REPEAT 9 TIMES!

Free Throw Sprint 2x

Three Point Sprint 4x

Half Court Sprint 6X

Opposite Free Sprint 8x

Full Court Sprint 10x

Full Court Sprint 10x

Opposite Free Sprint 8x

Half Court Sprint 6x

Three Point Sprint4x

Free Throw Sprint 2x

Additional Basketball Drills and Workouts:

  1. Base Workouts (Monday, Wednesday, Friday)
    1. Jumping Jacks (Start with 25 Jumping Jacks to get started)
    2. Jogging (This is just to get body warmed up, Jog for 3 minutes)
    3. Stretching (Multiple that we do in practice)
    4. Jumping Jacks (Do 25 Jumping Jacks to ensure you feel well stretched)
    5. Lunges (Do this for 1 minute)
    6. Squats (Do this for 1 minute)
    7. Push Ups (Do this for 1 minute)
    8. 30 meter Sprint (Sprint 30 meters, walk back 30 meters) do this 5 times
    9. Calf Jumps (Standing in Boxout Form, jump up as if going for rebound) 2 minutes
    10. 30-meter Sprint (Sprint 30 meters, walk back 30 meters) do this 3 times
  2. Dribbling Drills (Monday, Wednesday, Friday)
    1. Right Hand Dribbling in sprint form for 30 meters, same coming back 2 times
    2. Left Hand Dribbling in sprint form for 30 meters, same coming back 2 times
    3. Crossover Dribbling for 30 meters, same coming back 2 times
    4. Between the Legs Dribbling for 30 meters, same coming back 2 times
  3. Defensive Drills (Monday, Wednesday, Friday)
    1. Defensive Slides (shuffle right (3 times), then touch the floor, shuffle left (3 times), touch floor) 1 minute
    2. Get Back on D (Sprint in place, jump to block shot) 1 minute
    3. Help Defense (Jump to your right & “block” w/ right hand, jump to left & “block” w/ left hand) 1 minute
  4. Cool Down (Monday, Wednesday, Friday)
    1. High Knees (At a slow rate to bring rate down) 1 minute
    2. Free Throw (run through your free throw formation & practice it even without a court and/or ball) 1 minute

Stretching (Arm across chest (both), leg stretches) 3 minutes

Tennis: Coach Eusebio Sarabia, eusebio.sarabia@gmail.com

speed, agility and footwork for Tennis

Warm up and Dynamic Exercises

  • Jog around the court 2-3 times
  • Shuffle from sideline to sideline
  • Karaoke (cross steps)
  • High knee skips
  • Butt kicks
  • Backpedal both directions
  • Arm circles while jogging from sideline to sideline
  • Knee to chest tuck
  • Inverted hamstrings
  • Side lunge across the court
  • Frankenstein walk
  • Front lunge
  • Torso rotation into a lunge

Cool Down

  • Jog slowly around the court 2-3 times
  • Perform static stretches:
  • Hamstring Stretch
  • Quadricep Stretch
  • Seated Groin Stretch
  • Calf Stretch
  • Knees-to-Chest-Stretch
  • Forearm Stretch
  • Shoulder Stretch
  • Triceps Stretch

Track & Field: Coaches, Dmitri O’Brien, do’brien@archwaycicero.org, Raynelle Maloney rmaloney@archwaycicero.org, Jordan Green, hello.jordangreen@gmail.com, Tim Edwards, 602fiveoh@gmail.com

Throwers: From Coach Edwards

Throw for about 30-45mins, focus on technique and form.  Watch training videos coach sends out to team.

Lift when you can, if no access to the gym, use any of the strength and condition drills in this announcement.

Runners: From Coach Dmitri

We will be using the same warm up, ab circuit and cool down as the middle school.

High school prep workout/distance

Monday: 2 laps, Warm up, 1×1600,2×800(mile pace),3×400, 2-minute rest in between. AB circuit and cool down stretch

Wednesday: 2 laps, warm up, 1×3200, 4×800, 3×200, 3 minutes rest in between 3200 and 800.

AB circuit and cool down stretch

Friday: 2 laps, warm up, 2×1600 3-minute break in between, 5×800 at 70%

5×45 second wall sits

Ab circuit

Cool down stretch

Runners: From Coach Raye

(MONDAY)

Warm Up:

Light jog 4 minutes

*2x each*

High knees

High knee butt kick

A skips

B skips

Skips

Straight leg run

Karaoke (cross steps)

Falling start 50-80%

Falling start 75-90%

3 point start 30 yards sprint

8, 60m Strides at 80% (45 second rest b/w runs)

6 starts, From starting stance 100% sprint for 30 yards at your own pace

Ab circuit: *3x through*45 seconds crunches 45 seconds leg flutter 300 seconds rest 45 second plank

Cool down / jog / stretch

(WEDNESDAY)

Warm Up:

Light jog 4 minutes

*2x each*

High knees

High knee butt kick

A skips

B skips

Skips

Straight leg run

Karaoke (cross steps)

Falling start 50-80%

Falling start 75-90%

3 point start 30 yards sprint

5 starts, from starting stance 100% sprint for 30 yards (2 minutes rest b/w runs)

4, 50-yard sprints at 95% (2 minutes rest b/w runs)

2, 80-yard strides at 85% (1-minute rest b/w runs)

*2x through

10 lunges left leg 10 lunges right leg 10 lunges left leg 10 lunges right leg10 frog jumps 30 second wall sit 2-minute cool down:  jog / Stretch

(FRIDAY)

Warm Up:

Light jog 4 minutes

*2x each*

High knees

High knee butt kick

A skips

B skips

Skips

Straight leg runs

Karaoke (cross steps)

Falling start 50-80%

Falling start 75-90%3 point start 30 yards sprint

5 starts, from starting stance 100% sprint for 30 yards (2 minutes rest b/w runs)

10, 80-yard strides at 70% (1-minute rest b/w runs)

20-yard toe walk

20-yard heel walk

*choice of ab circuit or leg circuit or both

2-minute cool down jog / Stretches

Modify if needed** 20 yard x 4 (ex: 80 yard strides = 20 yards x 4 ) can do in back yard, streets or park.

Stretches:

15 sec each

Right over Left arm

Left over Right arm

Right arm behind head

Left arm behind head

Right over left foot and touch ground

Left over right and touch ground

Sit down

Right leg in and reach for left

Left leg in and reach for right

Down the middle

Up on right knee and grab left leg (stretch hamstrings)

Up on left knee and grab right leg (stretch hamstrings)

Butterflies

Rotate ankles in circulatory motion

Lean right foot against wall and point toes up (stretch calves)

Lean left foot against wall and point toes up (stretches calves)

STAY HEALTHY AND HAVE A GOOD WORKOUT!