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Blitz '97 Red
Achievements

2009/2010

2009 Blitz United Under Armour Fall Invitational
Champions

2008/2009

Gold Division
Finalists

2007/2008

OK President's Cup
2008
Champions

Champions Challenge 2008
3rd Place

Blitz Fall Invitational 2007
Semi-finalists

BASC Labor Day 2007
Semi-finalists

Beat the Heat 2007
Semi-finalists

Coach: Jerry Lundy
BIO

Oklahoma Premier League
Fall Schedule

Coordination and Power Session

Warm Up

• Five minute jog
• Yoga stretching
• Skipping
• 20 Running steps
• 20 Double feet jumps
• 20 Ski jumps
• 20 Cross legs. 10 per foot forward
• Yoga stretch
• 20 Running steps
• 20 Double feet jumps
• 20 Ski jumps
• 20 Cross legs. 10 per foot forward
• Yoga stretch

Divide the players into three groups. Alternate groups after 3 sets.

Group 1

Using a bench.

Sets

• Set 1. Bench running (2 x 8 secs)
• Set 2. Step on bench astride alternate feet (2 x 8 secs)
• Set 3. Side on bench, step high knee lift (4 per leg, 2 set of 8).

Group 2

• Set 1. Kneeling press ups (body straight)
• Set 2. Sit ups. Reaching left, then centre, then right.
• Set 3. Chest pass medicine ball. Step astride line.

Group 3

• Set 1. Half sit ups
• Set 2. Medicine ball chest pass (step across and back line)
• Set 3. Medicine ball throw with sit up.

All exercise times depends on the bench work. Once the bench station is finished all stations finish and move on one.

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