Two Kinds

There are two kinds of people: People who are willing to work and people who are lazy.

Some girls are stronger than boys while some boys are stronger than girls but people who are working hard are always stronger than those who do not.

Focus on being the best you can be. Measure your success on the improvements you make.

Keep working harder than the people around you and you will be the strongest, fastest, and quickest.  You will ultimately shine among the best.

Challenge yourself, challenge your friend. PLAY 60. Play Now!

Give It Time

Three words: Respect the Process

Control the things that you can. Make good choices to be active every day.

Everyone starts as a beginner and had to work hard to improve.

If you work hard you will improve a little each day. Days add up and over a longer time you will find that you are way stronger and faster than you were.

Challenge yourself, challenge your friend. PLAY 60. Play Now!

Team Sports

Team sports bring people together to accomplish a goal.

Each player on a team must do his or her part to be in shape, do all the work and give the team the best shot at success.

A team must come together and put differences aside to function as a sigle unit.

Challenge yourself, challenge your friend. PLAY 60. Play Now!

A Better Squat

Step 1:Start by getting your legs moving and jogging in place.

Step 2: Drop into the squat position making sure to keep your posture and control you body, then spring back up.

Step 3: Try to do double and triple squats.

Step 4: When you get comfortable, try doing this work out with a ball. You can do this exercise alone or with a friend.

Prevent Injuries Through Stretching

Step 1:Start by doing a simple toe-touch stretch. Stand up straight and reach down to the floor.

Step 2: Try something more advanced. Stand with both hands straight out in front of you.

Step 3: Kick your leg up and try to touch your hand with your foot. Then do the same with the other foot.

Step 4: When you get comfortable, try doing two kicks in a row.

Explode with Lunges

Step 1:Start in the down position then jump off the front legs and switch your legs around in the air.

Step 2: Try to do chains of two jumps where you jump again as soon as you make a controlled landing.

Step 3: Use good form. Control your body and do not let your knee hit the ground when you land.

Step 4: When you get comfortable, try to increase your jump chains to three and more.

Work The Whole Body

Step 1:Start off with two balls. Try not to drop the balls below eye-level. Start shuffling from one side to the other.

Step 2: Alternate lifting each ball as you continue to shuffle.

Step 3: Watch your breathing. Try to inhale when you lift one ball and exhale when you lift the other.

Step 4: When you get comfortable, try to use variations like lifting each ball twice before alternating.  Make your own workout.

Work Those Arms

Step 1:Start off with two balls. Try not to drop the balls below eye-level. Get you feet moving for added cardiovascular work.

Step 2:Throw one ball into the air and touch the other ball before it comes down and catch it. Then throw the other ball.

Step 3: Try to do this as many times as you can or work in sets of 5, 10, or 15.

Step 4: For a challenge, see how many you can do without dropping them and work on getting your personal best as high as you can.

Coordination is Key

Step 1:Start off with two balls. Keep your eye on the ball in the air and start a rhytm.

Step 2:Try throwing the balls up using both hands as one.  Toss one ball up and then as it comes down, throw the next ball.

Step 3: Try breathing on a rhythm of that compliments your movement.

Step 4: if that is easy for you, use one hand and do the same motion.

Want to run faster?

Step 1: Place both hands out in front of you approximately the height of your waist.

Step 2: Keep your weight on the balls of your feet as you run in place rapidly alternating knee to hand touches. Be sure to keep your feet light.

Step 3: Try breathing on a rhythm of that compliments your movement. For example: breathe in for 2 touches, and out for 2.

Step 4: Once you establish a solid rhythm, gradually increase your speed.

Step 5: You can do this drill in intervals: 10 seconds of speed-work followed by 40 seconds of rest. Try 10 seconds to 30 seconds rest, 10–20, or 10–10 for a real challenge!

PLAY 60: Coordination

Things you need: Grab a ball. Any kind of ball will do.

Step 1: Hold your ball and start to get you legs moving by running in place.

Step 2: Keep you legs running and toss the ball in the air. Try to clap before the ball comes back down and then catch it.

Step 3: For more of a challenge,try to clap behind your back then in front of you before u catch the ball. Also, try to get your feet into it by touching one foot then the other. See how many times you can clap and touch your feet before catching the ball.

Step 4: Keep running, tossinng and clapping until you feel the burn. Try to do the exercise for time or for a number of throws, like 5 mins or 15 throws.

PLAY 60: Fun With Abs

Step 1: Sit down with your legs in front of you, knees slightly bent and your heels touching the floor. Hold a ball with both hands and lean back until you feel your abdominals engage.

Step 2: Throw the ball straight up overhead. Keep your eyes on the ball and quickly clap your hands (in front of or behind your body) before you catch it.

Step 3: For more of a challenge, lift one foot off the floor as you throw the ball and alternate feet after each throw, clap and catch.

Step 4: For even more of a challenge, raise both feet off of the floor as you do the exercise.

Get a water bottle. You can fill it with water for added resistance.  Sit down on a bench or chair. Make sure to always do equal reps on both sides, and try to keep the bottle moving the whole time!

STEP 1: Holding the bottle in one hand pass the bottle under your opposite leg and around your body. Switch directions.

STEP 2:  Repeat step 1, but hold that leg up in the air as you pass the bottle under your leg and around your body. Switch directions. 

STEP 3:  For more of a challenge, repeat step 2, but hold your leg out straight in front of you as pass the bottle under your leg and around your body. Switch directions.

STEP 4:  For even more of a challenge, hold both legs up in the air while you pass the bottle under your legs and around your body. Switch directions.