Events for June 2023 

• • Kersting Court – warm up to Sierra Meadows (up Baldwin to Carter, L to Sierra Meadows).
  • Dynamic Warm-up
    • High knees, heel lifts, skips, crossovers, leg swings
• Timed Repeats (need a watch)**

• • Ladder (80%) 15 sec, 30 sec, 45 sec,

l:00 min, 1:15 min, 1:30 min, 

 2:00 min

• • Run BACKWARDS uphill 30 sec. (50%)
  • Repeat Ladder 15 sec – 2:00 min
  • BACKWARDS uphill 1:00 min (50%)

– 3 x 15 sec (95%)

** Beginner Group – Do only ½ of Repeats (stop at 1:30 min. on Ladders).

• Cool down – jog back to Kersting Court
• Leg Conditioning/Plyometrics
• Core
• Stretch