Practices
09-10 and 10-11
09-10 Season (Junior Year)
Total Miles- 105.7
Total Yards- 186000
WEEK 1:
day 1- 1350 yrds
day 2- 1800 yrds
day 3- 2450 yrds + Core Synergisitcs
day 4- 1600 yrds
day 5- 3050 yrds
day 6- 300 yrds + PlyoX
total- 10550 yrds
WEEK 2:
day 1- 1950 yrds
day 2- 2350 yrds
day 3- 1800 yrds + Core Synergistics
day 4- 3250 yrds
day 5- 2900 yrds
day 6- PlyoX
total- 12250 yrds
WEEK 3:
day 1- 3200 yrds
day 2- 3125 yrds
day 3- 4100 yrds + Core Synergistics
day 4- Thanksgiving
day 5- 4500 yrds
day 6- Special Teams + PlyoX + Pancakes
total- 14925 yrds
WEEK 4:
day 1- 1600 yrds
day 2- Meet vs. Dansville & Naples
day 3- 3000 yrds + Core Synergistics
day 4- Meet vs. Perry
day 5- 4400 yrds
day 6- PlyoX
total- 9000 yrds
WEEK 5:
day 1- 4550 yrds
day 2- Meet vs. Mt. Morris
day 3- 2600 yrds
day 4- Meet vs. HFL
day 5- no after school activities
day 6- PlyoX + Special Teams + Pancakes
total- 7150 yrds
WEEK 6:
day 1- 4100 yrds
day 2- Meet @ Avon
day 3- 3600 yrds
day 4- 4000 yrds
day 5- Meet vs. Hornell
day 6- PlyoX + Special Teams + Pancakes
total- 11700 yrds
WEEK 7:
day 1- 4100 yrds
day 2- Meet vs. Geneseo
day 3- 4400 yrds
day 4- Christmas Eve
day 5- Christmas
day 6- YogaX + Pancakes
total- 8500 yrds
WEEK 8:
day 1- 5100 yrds
day 2- 4850 yrds
day 3- PlyoX + 4600 yrds
day 4- 4450 yrds
day 5- New Years Day * Happy 2010 *
day 6- 3500 yrds
total- 22500 yrds
WEEK 9:
day 1- 4300 yrds
day 2- Meet @ York
day 3- 4200 yrds
day 4- Meet @ Bath
day 5- 4500 yrds
day 6- PlyoX + 250 yrds + Pancakes
total- 13250 yrds
WEEK 10:
day 1- 4600 yrds
day 2- Meet vs. Livonia
day 3- 4300 yrds
day 4- Meet @ Letchworth
day 5- 3300 yrds
day 6- PlyoX + 2100 yrds
total- 14300 yrds
WEEK 11:
day 1- 4900 yrds
day 2- Meet vs. Dansville (senior night)
day 3- 5000 yrds
day 4- 4850 yrds
day 5- 4600 yrds
day 6- 2250 yrds + XStrech + Pancakes
total- 21600 yrds
WEEK 12:
day 1- 4800 yrds
day 2- Meet @ Campbell-Savona
day 3- 4075 yrds
day 4- 2700 yrds
day 5- 1800 yrds + XStretch
day 6- LCAA 2010
total- 13375 yrds
WEEK 13:
day 1- 3600 yrds
day 2- 3850 yrds
day 3- 3700 yrds
day 4- 3500 yrds
day 5- 3600 yrds
day 6- Specialties + 200 yrds
total- 18450 yrds
WEEK 14:
day 1- 3050 yrds
day 2- 2300 yrds
day 3- 2200 yrds
day 4- Section V Class C Prelims 2010
day 5- 900 yrds
day 6- Section V Class C Finals 2010
total- 8450 yrds
10-11 Season (Senior Year)
Total Miles- 122.06
Total Yards- 214825
WEEK 1:
day 1- 1900 yrds
day 2- 3300 yrds
day 3- 2850 yrds
day 4- 3300 yrds
day 5- 3600 yrds
day 6- PlyoX + Sprint Work
total- 14950 yrds
WEEK 2:
day 1- 3650 yrds
day 2- 3600 yrds
day 3- 2700 yrds
day 4- 4200 yrds
day 5- 4000 yrds
day 6- PlyoX + AbripperX
total- 18150 yrds
WEEK 3:
day 1- 4100 yrds
day 2- 4000 yrds
day 3- 4400 yrds + YogaX
day 4- Thanksgiving
day 5- 5050 yrds
day 6- PlyoX + Sprint Work
total- 17550 yrds
WEEK 4:
day 1- 4450 yrds
day 2- Meet vs. Naples
day 3- 4800 yrds
day 4- Meet @ Dansville
day 5- 4800 yrds
day 6- PlyoX + Sprint Work
total- 14050 yrds
WEEK 5:
day 1- 4500 yrds
day 2- Meet @ Perry
day 3- 5000 yrds + YogaX
day 4- Meet vs. Canisteo-Greenwood
day 5- 4400 yrds
day 6- PlyoX + Sprint Work
total- 13900 yrds
WEEK 6:
day 1- 4800 yrds
day 2- Meet @ Mt. Morris
day 3- 4200 yrds
day 4- Meet vs. Avon
day 5- 4300 yrds
day 6- PlyoX + Sprint Work
total- 13300 yrds
WEEK 7:
day 1- Meet @ Hornell
day 2- No Practice
day 3- 4850 yrds
day 4- Meet vs. Dansville and Marcus Whitman
day 5- 5050 yrds + XStretch
day 6- Christmas
total- 9900 yrds
WEEK 8:
day 1- 4800 yrds + PlyoX
day 2- 5500 yrds + XStretch
day 3- 5250 yrds + Core SynergistiX
day 4- 4500 yrds + YogaX
day 5- 4200 yrds + XStretch
day 6- New Years Day 2011
total- 24250 yrds
WEEK 9:
day 1- 4700 yrds
day 2- Meet @ Geneseo
day 3- 4500 yrds
day 4- Meet vs. York
day 5- 4500 yrds
day 6- PlyoX + Sprint Work
total- 13700 yrds
WEEK 10:
day 1- 4500 yrds
day 2- Meet vs. Bath
day 3- 5000 yrds
day 4- Meet @ Livonia
day 5- No Practice
day 6- PlyoX
total- 9500 yrds
WEEK 11:
day 1- 5300 yrds
day 2- Senior Night
day 3- 4850 yrds
day 4- Tri Meet.
day 5- 5000 yrds
day 6- PlyoX + AbripperX
total- 15150 yrds
WEEK 12:
day 1- 5300 yrds + AbripperX
day 2- 4400 yrds
day 3- 4100 yrds
day 4- 3900 yrds + AbripperX
day 5- 3100 yrds + XStretch
day 6- LCAA 2011
total- 20800 yrds
WEEK 13:
day 1- 5500 yrds
day 2- 5125 yrds
day 3- 4500 yrds
day 4- 3500 yrds
day 5- 3500 yrds
day 6- 3500 yrds
total- 25625 yrds
WEEK 14:
day 1- 2900 yrds
day 2- 2000 yrds
day 3- 1500 yrds
day 4- 1100 yrds
day 5- Section V Class C Prelims 2011
day 6- Section V Class C Finals 2011
total- 7500 yrds
