Well He$$ week has come and gone and all of our kids survived. Our two-a-day practices were very well attended and we were able to get in some good conditioning and reps.
Each morning we began with warm-ups and dynamic stretches. Then our kids were put into four groups for 5 minute rotations at various skill stations. Next we alway followed our individual time with a group competition. "Find the Bag" was the kids' favorite. We set up six lines of kids with only 5 bags in various positions on the field. After a few up-downs, the kids turn and sprint to a bag. One person is always left not getting a bag, so they get to run to the far fence and back.
Then we had three great sessions in the weight room. Each day consisted of ten different stations. Any station was four minutes long, with each member in the group (4 in a group) getting 10-12 reps on that particular lift or movement.
Some of the lifts included: wall balls, squats, high pull sumo deadlifts, pull-ups, up-right rows, lunges, step-ups, hang cleans, bench, and dips.
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Your title reminded me of the country song "Pound sign, question mark, star, exclamation point". I think the title probably attracts the kids. It probably presents a challenge and makes them feel like they accomplished something.
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