winter letter

Girls,
Thank you for a great fall, I look forward to a great season.
I have put a lot of thought into your winter workouts. For those of you that have a gym to go to I have created a hardcore workout. I do understand that not everyone has the ability to go to a gym over break, so I have a created a blog of workout options for you. Please keep in shape and KEEP YOUR STICK IN YOUR HANDS.
ARE YOU HARD CORE?
I have made an excel spreadsheet (attached) for those of you that are hardcore. If you have any questions about the work out email me or write on the blog. Start every work out with a warm up, and end everyone with a cool down and core workout. If you have a question on how to perform a workout please google or youtube it first, then email me.
ARE YOU READY TO WORKOUT FROM HOME?
I have placed a blog for your workouts , http://calpolywlax.blogspot.com , please rotate them and try to do three a week. These are to work on strength add the running work outs to create a 5 day workout plan of your own.
Running?
Try to run 2 or 3 days a week, mixing distance and sprits. Ending each run-workout with a set of 2 or 3 of the cone drills in this video, http://www.youtube.com/watch?v=IYEAASsE5xs , do each drill 4 times.
Sprint work out
10yrds x 10 30 sec rest between each
20yrds x 10 45 sec rest between each
50yrds x 5 1 min rest between each
100yrds x 5 1 min rest between each

Wall ball drill
20x right one hand at the bottom of stick
20x left one hand at the bottom of stick
50x right hand catch and throw with quick stick
50x left hand catch and throw with quick stick
50x switch hands catch left throw right, catch right throw left
20x off stick (right hand grip left side)
20x off stick (left hand grip right side)