Warm-Up / Conditioning

1.  Hydration!  Drink Water NOT Gatorade or soft drinks

2.  Hydration starts the DAY prior! 

3.  No alcohol or tobacco products (Zero Tolerance)

4.  Gatorade is for AFTER the workout to replace electrolytes

5.  We encourage cross fit training!

6.  7th graders should be able to run 1 mile under 8 minutes

7.  8th graders should be able to run 2 miles under 15 minutes

8.  9th graders and JV should be doing 2 miles under 14 minutes.

9.  Varsity should be doing 3 miles under 23 minutes.

Varsity players:

Bench Press 200 lbs at least 5 times

Squat 400 pounds at least 5 times

At LEAST 15 dead hang pull ups

At LEAST 100 sit ups in 2 minutes

At LEAST 100 push ups in 2 minutes

Warm-Up

Players should do these before every practice and game!  

Warm-Up

Players should do these before every practice and game!  

Conditioning

"Dematha Drills"

Conditioning

These should be workouts with your buddy in the off-season!

Conditioning

These pushup drills shold become part of your daily routine!

Conditioning / Warm ups

St. Pete Drills

Should be done in order as shown.

Conditioning 

Can be done anywhere!

Conditioning /

Plyometrics

Can be done anywhere!

Conditioning /

Plyometrics

Can be done anywhere!

Conditioning /

Plyometrics

Can be done anywhere!

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Conditioning /

Plyometrics

Can be done anywhere!

© 2023 by WR

Contact Us

© 2023 by WR

3288 Holmes Center Rd.
Bucyrus, OH 44820
419-562-7828