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  •                  Welcome to the Lenape Valley Patriots Football & Cheerleading Program         Check UPCOMING EVENTS for LVP Board meeting dates and other special dates              VOLUNTEERS NEEDED - email lvppres@gmail.com for more info       GO PATRIOTS !!!

Welcome to the Lenape Valley Patriots

  
 

The mission of Lenape Valley Football and Cheerleading Program is to provide a safe, fun learning environment for the youth of our community. We strive to create an opportunity for children to work together as a team towards common goals. We emphasize sportsmanship, teamwork and respect for authority. Our focus is on developing good life skills through the sports of football and cheerleading.

HEADLINES  Subscribe to Lenape Valley Patriots RSS news feed.
2020 Season Schedule
07/31/2020
We are excited for the upcoming 2020 Football & Cheer Season...
2020 Protocols
07/14/2020
Protocols for 2020 Season   COVID-19 Procedures - here    
Virtual Workouts - Links to all Videos
06/14/2020
  Keep it going all Summer! Do 2 exercises per week and challenge...
Virtual Workouts -Week 6- June 22, 2020- Speed/Agility/Quickness
06/14/2020
  Welcome to the Week 6 SPEED, AGILITY, QUICKNESS Workout...
Virtual Workouts - Week 5 - June 15, 2020 - Lower Body Strength
06/14/2020
  Welcome to the Week 5 LOWER BODY STRENGTH Workout posted...
Virtual Workouts - Week 4 - June 8, 2020 - Plyometrics
06/07/2020
    Welcome to the Week 4 Plyometrics Workout posted...
Virtual Workouts - Week 3 - June 1, 2020 - Strength & Endurance
05/31/2020
    Welcome to the Week 3 STRENGTH & ENDURANCE...
Virtual Workouts - Week 2 - May 24, 2020 - LOWER BODY
05/24/2020
    Welcome to the Week 2 LOWER BODY Workout posted...
Virtual Workouts - Week 1 - May 18, 2020 - CORE
05/17/2020
  Welcome to the Week 1 CORE Workout posted on YouTube here: LVP...
 
2020 Season Schedule

We are excited for the upcoming 2020 Football & Cheer Season and thank you for your participation and cooperation as we prepare. As communicated, a few things have changed. Linked is a calendar that displays padded football, padded-level cheer, and flag cheer. As of now, flag football is scheduled to start in September and more information will follow.

LVP 2020 Calendar

August Pre-season Schedule Recap:

  • Padded Football pre-season: 4x per week; Monday – Thursday starting Monday, August 10th (through August)
    • Field Entry 6:15 with practice from 6:30 – 7:30 (1 hour of practice time per practice)
    • Wear cleats, shorts, T-shirt. Wear mask for field entry. Bring a bag for your personal items (such as the player’s mask) and bring plenty of water.
    • Off August 31st for equipment handout
  • Cheer (all levels): 2x per week; Tuesdays and Wednesdays in August
    • Flag cheer field entry 5:45 with practice from 6:00 – 7:00
    • Padded cheer field entry 6:45 with practice 7:00 – 8:00
    • Wear mask for field entry. Bring a bag for your personal items (such as the cheerleader’s mask) and bring plenty of water.

September Season Schedule Recap:

  • Padded Football Practices: 4x per week; Tuesday, Wednesday, Thursday, Saturday starting Tuesday, September 1st (through September)
    • Tuesday, Wednesday, Thursday - field entry 5:45 with practice from 6:00 – 8:00 (2 hours of practice time per practice)
    • Saturday – field entry 9:45 with practice from 10:00 – 12:00 (2 hours)
  • Cheer (all levels): 2x per week; Tuesdays and Thursdays in September – Pending field availability (to be confirmed soon)
    • Field entry 5:45 for all cheer levels
    • Flag Cheer: 6:00 - 7:00 practice (1 hour)
    • Padded Cheer: 6:00 - 7:30 practice (1.5 hours)

Here are the protocols we covered during our Zoom meeting in July.

Equipment handout - save the date(s): Friday, August 28th OR Monday, August 31st.

NO PRACTICE ON MONDAY, AUGUST 31ST FOR PADDED FOOTBALL!

Please remain at practice. If there is thunder/lightning (forecasted or comes unexpectedly) we will clear the field immediately and end practice, per our protocols.

All practices are at CO Johnson park. We appreciate your cooperation to be on time to keep field entry orderly. Please ensure you park in the proper parking lot as designated in the protocols. Also, if you will be late, please let your head coach know as we will need to coordinate field entry for the player/cheerleader. 

Go Patriots!


by posted 07/31/2020
2020 Protocols

Zoom Meeting: Save the Date - Wednesday, July 22, 2020 at 8:00

Protocols for 2020 Season

 

COVID-19 Procedures - here

 

 


by posted 07/14/2020
Virtual Workouts - Links to all Videos

Virtual Workouts - Links to all Videos

 

Keep it going all Summer! Do 2 exercises per week and challenge yourself. You'll find many of these excercises incorporated into practices so now is a great time to get up to speed!

 

Please note that sharing of these videos by the Lenape Valley Patriots are for informational purposes only.  Performing any of these activities should only be done with approval of and under the supervision of a parent or guardian.  Please exercise caution when doing any exercise and discontinue the activity and refer to a medical professional if needed.  We also ask that you adhere to any and all guidelines presented by the State, County or Local governments with regards to social distancing.

 

Week 1: Week 1 - Core

Week 2: Lower Body

Week 3: Strength & Endurance

Week 4: Plyometrics & Core

Week 5: Lower Body Strength

Week 6: Speed, Agilities, & Quickness


by posted 06/14/2020
Virtual Workouts -Week 6- June 22, 2020- Speed/Agility/Quickness

Virtual Workouts - Week 5 - SPEED, AGILITIES, QUICKNESS

 

Welcome to the Week 6 SPEED, AGILITY, QUICKNESS Workout posted here:

 

LVP Virtual Workout - Week 6 – Speed, Agility, Quickness

Make sure you have parental/guardian approval and supervision and see specific instructions for each exercise (below, within the playlist and within each video for your convenience). By accessing these videos, you agree to the LVP disclaimer below.

 

See specific instructions for each exercise below.

In this week's video series, we will continue to build Lower Body Strength with Coach Holly. Do this circuit 2-3 times total by completing one video after the other, then repeating the playlist. Pause and rewind as you need to and go at your own pace. Each rep is important. Keep your form, pace, breathe, and stay hydrated.

 

As Coach Smolyn (LVRHS Football coach) says: 

 

"Never Ring the Bell"

 

https://www.njherald.com/sports/20191119/patriots-choose-to-lsquonever-ring-bellrsquo

Complete as a circuit moving from exercise A through exercise G. Rest 45-60 seconds in between each exercise, and 2 minutes in between rounds. Complete a minimum of 2 rounds, but no more than 3 rounds. An agility ladder and/or sports cone are useful for this workout, but not necessary.

A) Single Leg Knee Drive- Lean forward with both hands on the wall about shoulder height, and with arms fully extended. Lean forward with your body about 45 degrees and lift both heels off the ground. Keep feet about shoulder width apart. Drive one knee up at a time, simulating a sprint. Keep the core tight. Pause at the top for one second and return the foot back to the ground. Repeat by alternating legs. Avoid Butt kickers. Complete 20 reps (count as singles).

B) Hip Twist- Stand in a neutral athletic stance with feet shoulder width apart. Jump (slightly) off the ground and twist the body at the hips so the feet are facing the right side, then jump and twist again so the feet are facing the left side (imagine your feet are landing in an agility ladder). Complete repetitively, quickly, and fluidly and with minimal ground contact time until you do 10 rotations total. You can swing arms for momentum.

C) Quick Feet- Start in an athletic position with your feet shoulder width apart, and hips low. Push off and through the balls of your feet and “run” forward quickly until you make 20 points of contact. Your feet should not land flat. Imaging you are moving through an agility ladder (You may use a ladder for this if you have one). Repeat for a total of 6 times through.

D) Hip Turn to Sprint- Using the same mechanics practiced in the hip twist exercise. Complete a hip twist and sprint out of the landing. Use your open space available to sprint and stop. From your stopping point, complete the hip twist and sprint again, so you are now moving in the opposite direction. You should be sprinting back to where you started. Complete this process 3 times (making there be 6 turn to sprints).

E) Broad Jumps with backpedal- Standing with feet shoulder width apart, and in an athletic stance, Hinge hips backwards, As the hips push back, the arms swing back with them. Hinge the hips back forward, bringing the arms with it and jump as far as you can. (Think explosiveness and power). Land softly with the ground absorbing the impact. Avoid falling forward/backward. Backpedal back to start position. Complete 4 times.

F) Lateral High Knees- Imagine you have an agility ladder (if you have one you may use it). Begin by stepping into the first (imaginary) box with both feet, then move to the side, lifting your knees to waist level, throughout the length of the ladder or for 20 touchpoints if you aren’t using a ladder. Make sure to bend your arms and swing them back and forth to help with momentum. Repeat this in the opposite direction (making sure to work both sides). Complete 6 times (3R and 3L).

G) Around the Cone Drill- If you have a cone, you may set one up. If you don’t have one that’s okay, pretend there is one on the ground. Stay tight to the cone as you work around it. Keep your feet on the inside of your shoulders. Avoid taking false steps. Keep shoulders square as you work around the cone. Begin on either the left or the right side of the cone. To start, shuffle in front of your cone, then transfer into backpedaling behind it. Move quick but maintain proper form. Once you are back around the cone, burst forward to a “finish line”. Complete 6 times. 3 moving left, and 3 moving right.

Disclaimer:

Please note that sharing of these videos by the Lenape Valley Patriots are for informational purposes only.  Performing any of these activities should only be done with approval of and under the supervision of a parent or guardian.  Please exercise caution when doing any exercise and discontinue the activity and refer to a medical professional if needed.  We also ask that you adhere to any and all guidelines presented by the State, County or Local governments with regards to social distancing.

 

 

 


by posted 06/14/2020
Virtual Workouts - Week 5 - June 15, 2020 - Lower Body Strength

Virtual Workouts - Week 5 - LOWER BODY STRENGTH

 

Welcome to the Week 5 LOWER BODY STRENGTH Workout posted here:

 

LVP Virtual Workout - Week 5 – Lower Body Strength

Make sure you have parental/guardian approval and supervision and see specific instructions for each exercise (below, within the playlist and within each video for your convenience). By accessing these videos, you agree to the LVP disclaimer below.

 

See specific instructions for each exercise below.

In this week's video series, we will continue to build Lower Body Strength with Coach Holly. Do this circuit 2-3 times total by completing one video after the other, then repeating the playlist. Pause and rewind as you need to and go at your own pace. Each rep is important. Keep your form, pace, breathe, and stay hydrated.

 

As Coach Smolyn (LVRHS Football coach) says: 

 

"Never Ring the Bell"

 

https://www.njherald.com/sports/20191119/patriots-choose-to-lsquonever-ring-bellrsquo

 

Complete as a circuit, going from exercise A through exercise G. Take as minimal rest as possible/able in between exercises. Rest 2 minutes in between rounds. Complete 2-3 Rounds.

 

A) Toe Taps: Stand in athletic position with hips shoulder width and tilted back (like a hinge). Stabilize your body on one leg, tap the opposite leg out and back in on an angle. Tap 10 reps on one leg, then switch and complete on other leg.

 

B) Lateral Walks: Lower into a squat position. While staying lowered, take 5 steps to the right, and 5 steps back to the left. Keep core right, chest up, and back straight. Be sure to walk on your feet with your heels down.

 

C) Close stance squat into pop: Feet should be positioned inside shoulder width. There should be about 4-6 inches between feet - THEY SHOULD NOT BE TOUCHING. Keeping heels on the ground and lower into squat position. As you come up, pop out like a jumping jack to the sides and bring back to neutral position. Modify by stepping out instead of jumping. 10 reps.

 

D) Wide Stance Squat/Sumo Squat into calf raise: Place feet/legs outside shoulder width. Angle toes as needed. Keep chest high and back straight. Lower into sumo/wide squat. At the bottom of the squat, lift the body into the toes into a calf raise. Keep core right and body balanced. Modify by holding onto a railing for balance. 10 reps.

 

E) Standard Squat into Kickback: Standard squat position (feet shoulder width).  Perform the squat, once standing, kick one leg back. Keep your foot flat with your kickback leg (think about kicking the heel back) then repeat, alternating legs with each squat: 10 squats (5 kickbacks per leg).

 

F) Reverse Lunge into knee raise and pause: Reverse lunge (back) and stabilize with your front heel and back toe).  Once you lift up and out of the lunge, pull the knee through towards the chest and hold for 1-2 seconds. Your foot should be flat (don’t point your toe) and bring back to neutral position. Complete 8 reps on one leg then switch. Modify by holding onto something for balance.

 

G) Floor Glute Bridge and iso pause: Lie flat on the ground, bring the heels/feet toward the glutes. Shoulders should be flush to the ground, arms out and palms down. Using hips, drive up towards the ceiling and hold for 1-2 seconds. When holding, squeeze the body (abs, glutes, legs). Hold and bring back to neutral. Modify by removing the hold at the top. 10 reps.

 

Disclaimer:

Please note that sharing of these videos by the Lenape Valley Patriots are for informational purposes only.  Performing any of these activities should only be done with approval of and under the supervision of a parent or guardian.  Please exercise caution when doing any exercise and discontinue the activity and refer to a medical professional if needed.  We also ask that you adhere to any and all guidelines presented by the State, County or Local governments with regards to social distancing.


by posted 06/14/2020
Virtual Workouts - Week 4 - June 8, 2020 - Plyometrics

 

 

Welcome to the Week 4 Plyometrics Workout posted on YouTube here:

 

LVP Virtual Workout - Week 4 – Plyometrics

Make sure you have parental/guardian approval and supervision and see specific instructions for each exercise (below, within the playlist and within each video for your convenience). By accessing these videos, you agree to the LVP disclaimer below.

 

See specific instructions for each exercise below.

In this week's video series, we will work on Plyometrics with Coach Holly. Plyometrics are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength). Do this circuit 2-3 times total by completing one video after the other, then repeating the playlist. Pause and rewind as you need to and go at your own pace. Each rep is important. Keep your form, pace, breathe, and stay hydrated.

 

As Coach Smolyn (LVRHS Football coach) says: 

 

"Never Ring the Bell"

 

https://www.njherald.com/sports/20191119/patriots-choose-to-lsquonever-ring-bellrsquo

 

Complete exercises in order from A through G as a circuit. Once round is complete, rest 1-2 minutes. Then repeat for a total of 2-3 rounds. Be sure to modify as needed as this workout requires stability and strength of both the knee and ankle joints. Previous injuries may demand modifications.

 

A) Double Leg Linear Hop. Imagine a line in front of you from left to right. You will jump over the line using both feet, and hop back over the line. As the arms go back, hinge the hips back. As the arms move forward, hinge the hips forward and use explosive power. Explode out, soft landing. 10 reps.

 

B) Double to single leg linear hip. Using the same methods from exercise A, jump off both feet, but land on one single leg. STEP back into neutral position. Two legs start, one finishes. Alternate legs for a total of 10 reps. Modify by repeating the double leg hop.

C) Double Leg Lateral Hop- Imagine the line is next to you now from front to back. Using the same arm mechanics and hinging movement. Jump over the imaginary line in using both feet to start and land then repeat back to your original spot. Explode out, soft landing. 10 Reps.

 

D) Skater - Keeping the imaginary line next to you. Stabilize on one leg, explode off, and land on opposite leg. Swing arms with movement for momentum. Power out, soft landing. 10 reps. Modify by repeating the double leg lateral jump.

 

E) Linear Bear scrawl- Get down on all fours (feet and hands). Stabilize body using arms/hands and toes. Lift off the ground so knees are about 1 inch from ground and stabilize. Opposite arm moves with opposite leg. Crawl forward 5 craws, then backwards for 5 crawls.

Linear- straight line forward/back

Lateral - side-to-side

 

F) Lateral Bear Craw- Repeating the position from exercise E, arms and legs work together to move laterally (different from the linear crawl). Crawl to right side for 5 then left for 5.

Linear- straight line forward/back

Lateral - side-to-side

 

G) Mountain Climber- Assume a plank position. Run the knees toward the chest for 20 reps total. Optional: If performing cross climber, the knee will move toward the opposite side chest/elbow. Perform quickly in a “running” mentality. Keep core right.

 

Disclaimer:

Please note that sharing of these videos by the Lenape Valley Patriots are for informational purposes only.  Performing any of these activities should only be done with approval of and under the supervision of a parent or guardian.  Please exercise caution when doing any exercise and discontinue the activity and refer to a medical professional if needed.  We also ask that you adhere to any and all guidelines presented by the State, County or Local governments with regards to social distancing.


by posted 06/07/2020
Virtual Workouts - Week 3 - June 1, 2020 - Strength & Endurance

 

 

Welcome to the Week 3 STRENGTH & ENDURANCE Workout posted here:

 

LVP Virtual Workout - Week 3 - Strength & Conditioning

Make sure you have parental/guardian approval and supervision and see specific instructions for each exercise (below, within the playlist and within each video for your convenience). By accessing these videos, you agree to the LVP disclaimer below.

 

See specific instructions for each exercise below.

In this week's video series, we will work on building our STRENGTH & ENDURANCE with Coach Holly. Do this circuit 2-3 times total by completing one video after the other, then repeating the playlist. Pause and rewind as you need to and go at your own pace. Each rep is important. Keep your form, pace, breathe, and stay hydrated.

 

As Coach Smolyn (LVRHS Football coach) says: 

 

"Never Ring the Bell"

 

https://www.njherald.com/sports/20191119/patriots-choose-to-lsquonever-ring-bellrsquo

 

Complete 2-3 Rounds of the following Circuit. Take minimal rest in between each exercise (about 20-30 seconds), and 2 minutes rest in between rounds.

 

A) Jumping Jacks - 30 reps. As arms go up, the feet move out. Try to land softly with feet flat. Modify by doing step outs (alternating the leg).

 

B) Pop Squats with tap - 20 reps. Using plyometrics and proper (soft) landing mechanics. Power out into a squat, and as you land tap the ground with one hand (the other arm should be behind your back). Keep your chest up. Power back out of the squat into neutral position using the same landing mechanics. Alternate arms.

 

C) Crunches - 10 reps. Lay on ground with knees bent and feet flat. Place hands behind the ears. DO NOT PULL ON THE HEAD OR NECK. Fingertips should “hover” behind the ears. Using abdominal muscles, crunch upward and bring the elbows to the knees. Modify by going as high as you can, and as many as you can until failure or 10 reps.

 

D) Squat Thrust into quick feet - 8 reps/8 quick feet. Hands down, pop feet back and in, and stand up. Once back in standing position perform 8 quick feet. (Fast feet taps.) Knees do not need to come high. The focus is to move the feet quickly). Perform 8 quick feet. Then repeat. Remember to bend arms at elbows and pump the arms with the hands open. Each squat thrust has 8 quick feet attached.

 

E) Modified Push Up - 6 reps. Push up from knee position. Make sure to use the cheat to complete the exercise. Keep a proper incline angle.

 

F) Plank and Rock - 10. Forearm plank position. Transfer weight from “toes to shoulders”. Rock the plank back and forth.

 

G) Hollow Hold -2 reps of a 10 second hold.

Lay on back, shoulders lift off the ground at the same time legs and feet do. Hold that “banana” or “boat” shaped position for 10 seconds then relax. Repeat for a total of 2 times per round.

 

 

Disclaimer:

Please note that sharing of these videos by the Lenape Valley Patriots are for informational purposes only.  Performing any of these activities should only be done with approval of and under the supervision of a parent or guardian.  Please exercise caution when doing any exercise and discontinue the activity and refer to a medical professional if needed.  We also ask that you adhere to any and all guidelines presented by the State, County or Local governments with regards to social distancing.


by posted 05/31/2020
Virtual Workouts - Week 2 - May 24, 2020 - LOWER BODY

Virtual Workouts - Week 2 - LOWER BODY

 

 

Welcome to the Week 2 LOWER BODY Workout posted here:

 

LVP Virtual Workout - Week 2 - Lower Body

 

Make sure you have parental/guardian approval and supervision and see specific instructions for each exercise (below, within the playlist and within each video for your convenience). By accessing these videos, you agree to the LVP disclaimer below.

In this week's video series, we will work on building our Lower Body strength with Coach Holly. This week, you'll repeat the specific exercise 2-3 times before moving to the next exercise video. Once you’ve completed all exercises 2-3 times, you’re done!  Pause and rewind to follow along, then move to the next video after completing the exercise 2-3 times. Go at your own pace. Each rep is important. Keep your form, pace, breathe, and stay hydrated.

As Coach Smolyn (LVRHS Football coach) says: 

"Never Ring the Bell"

https://www.njherald.com/sports/20191119/patriots-choose-to-lsquonever-ring-bellrsquo

 

Exercise information:

A "Round" is the completion of the exercise 2-3 times. The "Exercise" is the movement where you do a certain number of reps.

 

After the warm-up, complete 2-3 Rounds of each exercise before moving to the next exercise. Rewind the video if you want to follow along for the 2nd and 3rd round or just pause before you move to the next video.

Complete all Rounds before moving on to the next exercise. Rest 45-60 in between exercises. Rest 2 minutes after you finish your round of exercises before moving to the next exercise movement.

Warm Up

  1. Hold into Hamstring kickstand - 4 per side
  2. Frog stretch - 6 reps with hold on last rep

Exercises:

  1. Body weight Squat: 15-20 reps. Do this exercise (round 1) and rest 45-60 second, repeat the exercise for round 2 and rest 45-60 seconds, repeat for round 3, then rest 2 minutes before moving to the next video. Feet are placed shoulder with apart. Chest is high, back is straight. Remember to keep those heels down as you squat.

 

  1. Alternating Front Lunges: 20 total (10 per leg). Keep a narrow stance. Make sure the back foot toes are digging into the ground, while the front foot is flat and “holding on” with the toes. Do not let your knee move past (in front of) your foot.

 

  1. Side Lunges: 10 per leg (complete all 10 before switching sides). Keep feet pointing straight ahead, and flat on the ground. Do not let your knee move past (in front of) your foot.

 

  1. 3-Way, Single leg, straight leg deadlift: 12 touch points for each leg. Bend knee slightly, touch straight in front, to the right, and to the left.

 

  1. Kneeling squat: 12-15 reps. Sit inside feet, toes touching, sit up and squeeze. (Hold 5 count on last rep)

 

  1. Good Mornings: 12 reps. Bend the knees slightly. Elbows behind the head. Keep back straight. Bend (hinge) forward at the hips until you feel a stretch in the back of the leg, then come back up. Never bend past hip height.

 

Disclaimer:

Please note that sharing of these videos by the Lenape Valley Patriots are for informational purposes only.  Performing any of these activities should only be done with approval of and under the supervision of a parent or guardian.  Please exercise caution when doing any exercise and discontinue the activity and refer to a medical professional if needed.  We also ask that you adhere to any and all guidelines presented by the State, County or Local governments with regards to social distancing.


by posted 05/24/2020
Virtual Workouts - Week 1 - May 18, 2020 - CORE

Virtual Workouts - Week 1 - CORE

 

Welcome to the Week 1 CORE Workout posted on YouTube here:

LVP Virtual Workout - Week 1 - Core

Make sure you have parental/guardian approval and supervision and see specific instructions for each exercise (below, within the playlist and within each video for your convenience). By accessing these videos, you agree to the LVP disclaimer below.

 

In this week's video series, we will work on building CORE strength with Coach Holly Nikituk, who is a certified youth sports trainer. Do this circuit 3-4 times total by completing one video after the other, then repeating the playlist. Pause and rewind as you need to and go at your own pace. Each rep is important. Keep your form, pace, breathe, and stay hydrated.

As Coach Smolyn (LVRHS Football coach) says: 

"Never Ring the Bell"

https://www.njherald.com/sports/20191119/patriots-choose-to-lsquonever-ring-bellrsquo

 

Workout instructions:

Complete the exercises one after the other as a circuit for 3-4 circuits. Rest 45-60 seconds between exercises (each video) and rest 2 minutes after each circuit (completing the playlist, then repeat the circuit (playlist). On the closing video and on the last exercise video, you'll see a link to repeat the playlist.

 

A) Alternating Hip Bridge Marches -10 reps per leg. Lay flat in your back with your arms at sides, push hips towards the ceiling, squeeze legs and glute muscles, keep feet flat, alternating legs and bring each knee in towards the chest. (R/L = 1 rep).

 

B) Kneeling good morning - 10 reps. Sit on feet/legs. Toes angled in towards each other, as you hinge the hips backwards bring chest/core to knees and brace the body. Think about using your abdominal muscles to do the work!

 

C) Bird Dog -10 times per side. Move to all fours positioning. Keep back flat and even with arms underneath the shoulders. Brace abdominals. Take arm and extend outward as the opposite leg extends backwards, pause for 1 count, and bring back to neutral (bracing and stabilizing the body the entire time). Repeat for 10 reps on one side then switch to other arm/leg combination and complete 10 more reps.

 

D) Plank and Hold. Transition from an elbow plank to a high plank. Start on elbows in plank position, hold for 5 seconds, then walk up into a high plank and hold for 5 seconds. Do this 2 times through (for a total of 20 seconds holding). Modify on knees if needed.

 

E) Suitcase Hold, and Crunch. Raise legs to “tabletop” position. Raise arms straight up. Crunch upward toward the ceiling, squeeze abdominal and hold squeeze for 3 count, then relax back to floor. 10 reps. If needed, modify by taking away the hold and/or raised legs and do a standard crunch.

 

Go Patriots!

 

Disclaimer:

Please note that sharing of these videos by the Lenape Valley Patriots are for informational purposes only.  Performing any of these activities should only be done with approval of and under the supervision of a parent or guardian.  Please exercise caution when doing any exercise and discontinue the activity and refer to a medical professional if needed.  We also ask that you adhere to any and all guidelines presented by the State, County or Local governments with regards to social distancing. 


by posted 05/17/2020
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