Half an hour of throwing with Adubs. Worked on my flicks. I’m releasing my flick too far in front of my body, which makes it hard to keep it I/O and hard to put power on it.

After throwing, 90 minutes of BAD. Today’s focus was lateral movement - resisted shuffles and shuffle suicides were the main event. Then we did our standard medball core workout and cardio circuit. At the end, I talked everyone into doing sled push relays, which ended up being tougher than I expected (but still fun).

Before the workout, I measured my vert. Standing vert was 25“ , and I got 30” with the approach. This is almost exactly the same numbers I got in Boston in 2010 (26" standing, 30" approach). I didn’t warm up though, so I think I can do better. Kevin told me that I don’t swing my arms aggressively enough, and that I need to swing them straight up.

Session two of BAD. Very similar to session 1, but we worked on jumping instead of sprinting.

• Warmup
• Resisted Jumping (wearing a band around our waist)
• Several stations with jump-related exercises (depth jumps, scissor jumps, lunges)
• A bunch of core medball exercises, mostly passing a medball back and forth with a partner
• Cardio circuit (bike, trx rows, bosu pushups, scissor jumps, sled pushing!, ladder)

First day at BAD (Better Athletic Development). Some of the Metro North ppl got a class to themselves. It’s pretty similar to the Spinners workout sessions from last year, though I think Ben’s stuff was better (but it’s too early to judge). We worked on sprint form and power, core stuff, and then overall fitness circuit. Core was the worst for me, but I’m sure I’ll get better at it. The sprinting work was good. I learned that I need to swing my arms higher (“cheek to cheek”), which will cause my stride to lengthen and I’ll run faster. I have good turnover, but dont gain as much ground on each step as I could. It’s probably because I play defense all the time.