Special Guest LNC Women's Basketball HIIT Bodyweight Session

Coach Porter afforded me the opportunity to serve as a special guest at one of the Women's Basketball off-season workouts before the mandated Dead Period approached.

@CSmithGoBlue we will have to a pick a day in July for you to come out and lead the conditioning. #LNCpride #principalsinaction #FitLeaders

— Lake Norman Charter Women's Basketball (@LNCWBB) June 13, 2019

I did give everyone a fair disclaimer the day before:

I hope @LNCWBB pre-hydrates this evening and has a good night’s sleep. Coach Porter has invited me to lead these student-athletes through a workout tomorrow.

Get ready for a High-Intensity Interval Training session. It’ll be fun, I promise.#LNCPride #FitLeaders @LNCAthletics

— Craig Smith (@CSmithGoBlue) July 8, 2019

Coach Porter instructed everyone and returning starter Jillian V. led the group through the static warm-up, then I welcomed everyone to the HIIT Bodyweight Session.


"HIIT" stands for High-Intensity Interval Training.  The emphasis was on anaerobic exercise and to limit the down-time as much as possible.  The athletes were instructed to modify, as needed, and to focus on high-quality form.

Here's how it went:
Extended Warm-Up:

40 Jumping-Jacks in cadence
40 Elbow-to-Knee Tucks in cadence
5 Burpees OYO

Transition to HIIT

Part I: 

Start at basketball baseline

Continuous sprint for 30 seconds
Jump Squats for 30 seconds
Push-ups for 30 seconds
Lunges for 30 seconds

Rest for 45 seconds, walk back to baseline

Repeat, four circuits.

Part II: 

Start at basketball baseline

Continuous backpedal for 30 seconds
Push-ups for 30 seconds (modified to plank)
Line Jumps for 30 seconds
Burpees for 30 seconds

Rest for 45 seconds, walk back to baseline

Repeat, four circuits.

Part III:

We split into two groups.  Everyone does wall-sits with overhead press while one member of the group does a full-sprint the length of the court and back.  Rotate so every individual goes twice.

We huddled as a team and I shared an appreciation of their efforts.

Respect to all 13 girls and Coach Porter (who also participated).  This is a You vs. You challenge, where the only measurement is how hard you push yourself.  

There were a couple of freshmen in attendance.  Imagine meeting your new Principal in this capacity.

Thank you for being your best.

CS

The opinions shared in this blog belong to Craig Smith and do not represent the school or district in which he works.