Work Hard, Play Hard: Athletics workout routines

Olivia Bragg, Staff Writer

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Graphic by Caryn Corliss and Briana Castanon

[/vc_column_text][vc_column_text]Sweat trickles down athletes’ faces as whistles blows and their bodies tire. Whether it’s volleyball, basketball, cross country or football, preparing for the season means conditioning for long games and competitions. Hard workouts are necessary to gain the endurance and strength needed for the upcoming season. Below, coaches and players describe their workouts and rank them on a scale between 0-10, where 0 is the easiest and 10 is the most difficult.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_column_text]

Cross Country

  • Running: Four to 14 miles
  • Weights: None
  • Intensity: Nonstop running to prepare for races
  • Rating: 7 by freshman varsity runner Amanda Case; 10 by coach Jason Grennier

“You have to be more dedicated and focused to do cross country. The other sports get time outs or subs, but cross country you run and don’t stop until you cross the finish line.”

Ashley Case, 9[/vc_column_text][vc_row_inner][vc_column_inner width=”1/1″][divider line_type=”No Line”][/vc_column_inner][/vc_row_inner][vc_column_text]


  • Running: Sprints, length of a football field
  • Weights: Rotations in weight room
  • Intensity: Tire relays, time limits
  • Rating: 8 by senior varsity wide receiver Jacob Johnson; 9 by coach Brian Brazil

“Football is so physically demanding on the body. We try to really train them hard in the off-season time so the grind of the season will not wear them down. We work hard in season, but it is not the constant, repetition without breaks as we are in the off-season.”

Coach Brian Brazil[/vc_column_text][/vc_column][vc_column width=”1/2″][vc_column_text]


  • Running: Half gasser test (width of football field)
  • Weights: Rotations in weight room
  • Intensity: Time limits, bleachers
  • Rating: 10 by varsity junior outside hitter Brookah Palmer; 9 by coach Karin Keeney

“We pride ourselves on that reputation of having hard workouts. I want the cream of the crop. We create woman off the court, because they’ve got to learn how to push through hard stuff and pain and things out of their comfort zone. I want them to go off to college, come back and tell me it’s a piece of cake. I want them to be leaders and to take that work ethic and put it toward their life and their goals.”

Coach Karin Keeney[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][divider line_type=”Full Width Line”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_column_text]

Boy’s Basketball

  • Running: Sprints, one mile run
  • Weights: Full body with 40 pound plates
  • Intensity: Time standards for the mile, bleachers, hill work

Rating: 9 by varsity forward/guard junior Tyler Williams; 9 by coach Mark Bishop

“Our sport has particular needs and conditioning. Other sports work hard as well, but we think we’re right up there with the best as far as working hardest in our program.”

Coach Mark Bishop[/vc_column_text][/vc_column][vc_column width=”1/2″][vc_column_text]

Girl’s Basketball

  • Running: One mile, sprints
  • Weights: 2 rotations of Plyometrics and weight balls in the weight room
  • Intensity: Stations with no rest, bleachers, defensive drills
  • Rating: 7 by JV post junior Suada Redzematobic; 11 by coach Debra Manley

“Every workout we do incorporates into the game so they can perform at their best.”

Coach Debra Manley[/vc_column_text][/vc_column][/vc_row]