FIT Training - Sunday, March 18

3:15PM - 4:15PM @ FIT Studios (St Paul)

From Danielle Pellicano, FIT Training

Sunday’s session I feel was the team’s best yet!! The girls stayed incredibly focused and worked very hard. I tailored the session around Functional Speed & Agility .

We started with a dynamic 10-15min. warm-up followed by dynamic stretching. This is an important part of any training session because it allows the athlete to get more out of the muscle groups they are about to use.

From there we divided the team into two groups. One worked with trainer, Lisa Pederson (elite fitness trainer and former professional athlete) on the importance of agility and foot speed. She had the girls perform various activities at a max threshold while focusing on quickness and change of direction.

The other group worked with Adam and I on proper running technique through a series of sprint activities. I went over the mechanics of the body and the importance of proper body alignment while sprinting in a game as well as on the recovery. I could not emphasize this enough and feel it will be a recurring theme throughout our remaining training sessions.

I also had the team work on power and stability by having them do a series of explosive drills on the stairs. This is to prevent ACL and Meniscus tears. Although the activities may have seemed easy at first, the girls realized quickly how important technique was in performing the task properly.

Lastly, we finished as a team with a drill I like to call 4 corners. Each athlete works in a 4ft x 4ft square for a duration of 30 seconds with minimal recovery time. They were focusing on quick feet and reaction time.

I was very impressed with the work ethic throughout the entire session. Although it was a challenging hour the girls remained high spirited and encouraging of one another. I am convinced that they will have an edge on their opponents if they continue to train at this level. I wish the team the best of luck in Richmond and look forward to hearing about their performance.

Cheers! Danielle