• shuttles: 7x150yd . 50yd course (from the first hole past the bench to the end of the wall). 2m rest for the first 3, then 90s rest for the next 3. Hit 24-25s each.
• 3 min rest
• shuffles: 5x5ydx30sec . 90s rest.

• Shuttles: 5x150yd . 25yd course, 120s rest. Did each in 31+. It was very hot today.
• Shuffles: 4x5ydx20sec with 40s rest.

• Ladder warmup
• Shuttles: 5x150yd on a 25yd course. Rest 90s between reps. Started at 29+ seconds each, finished 31+.
• Shuffles: 3x5ydx20sec .
• Threw a bit with Zoya. We had 3 back-and-forth completions!

Quick workout with LD in New Haven. Warmed with the ladder, then did some throwing: windshield wipers, chip throws, leftie backhands. After throwing, ran 3x2x150m shuttles (25m course) with 90sec rest between reps and 2min between sets. Finished with 4x15sec lateral shuffles. Then went home and did a bunch of Zoya pushups.

• 4x150m shuttles (25m course). Rest 60,90,60sec.
• 5x20sec shuffles (5m course). Rest 40sec between each
• 5x 8-cone lateral hop slalom.
• 4x15sec O/D simulator. 15 seconds of cutting on a line. Offense tries to get away from defense. Defense tries to maintain good hip positioning and footwork to stay with offense. I did 15sec O, 15sec rest, 15sec D, then a long break (~2min), then repeat.

We also threw a bit between exercises.

• 6x15secs shuffle, 45 secs rest between each
• 3x10cut, 90 secs rest between each
• about 10 minutes of medium-length throwing

• 3x15secs 5yd shuffles, 45secs rest after each
• 2x10cut, 90 secs rest after each

Afterwards, worked on throwing intermediate throws to moving targets.

Gorgeous day outside. Snuck in a quick workout with Diana at the highrises:

• 2x5x single-leg lateral hops. Focus on sticking the landing.
• 2x5x shuffle-and-hops. Same as single-leg hops, but take one shuffle-step, then hop.
• Several starts with feet parallel, then with facing 90 degrees to a side.
• 6x10secs 5yd shuffle, 30secs between reps.
• 3x10cut drill, 90secs between reps.
• 5 min tired throwing. Ended with 10 crisp backhands, 10 crisp flicks, 5 hammers.

We were supposed to scrimmage at Penn Park for two hours, but they shut the lights off after about 30 minutes of playing. So we worked on our deep hucks in the dark instead. The cutting practice (the shape, the turn, not slowing down while looking back) was great. The throwing part would have been great but I was rushed to throw the next throw and not being able to see your throw was really weird.

Afterwards, I did the shuffles workout:

• 4x10secondsx5yards side shuffle with crossover on the first step out of the turn
• 2x10cut drill, again with crossover on the first step

An hour of 3-on-3 with the South/West Philly Amp crew. We did 3 minutes on, 3 minutes off. The weather was really hot and the turf at Penn Park made it even hotter, so the pace of the game was not the highest. Still, it was good practice. My throws and cuts were somewhat lazy at times, but other times I played strong D and cut well. I did have a few bad turnovers, still not focusing on my decisions enough.

After mini, I did this week’s shuffles (8x10secondsx5yards, 30seconds rest inbetween) with Bulb and Diana. I focused on staying light on my feet in the middle and exploding out of the plants at the ends.

Did the first of the new BenJ workouts with Ben at penn park.

Shuttles

• 2x150m with 50m cones: about 25 seconds each
• 4x150m with 25m cones: about 27 seconds each

150 seconds rest between each rep. We threw during some of the rests but forgot during others.

Throwing

Mel showed up during the end of our shuttles and we threw for about 15 min. I worked on my flick throws - trying to get them smooth, flat and high enough.

Lateral Shuffles

• 4x10m shuffles with 15 seconds on, 45 seconds rest

Pickup

Played half an hour or so of pickup in the park. It was not very high-level but a few good players were there so I got to cover them.