Wildcats News · Summer Strength and Conditioning Moves INDOORS on June 29th


The Week of June 29th DHS will be starting indoor conditioning. Students should enter DHS using the entry on the west side of the high school by the weight room and main gym. We will plan on having two kids at each station in the weight room (12 Racks/12 Platforms). We will keep all groups to 45 people or less including kids and coaches. We will also keep athletes in the same groups as outdoor training for contact tracking purposes. While partner 1 is lifting in the rack, partner 2 will be outside of the rack maintaining 6’ of distance. We will lift with high reps and light weight so we can lift safely without spotters. We will have two kids lifting in the rack and two kids lifting on the platform. When these groups are done lifting we will have them spray all of the equipment down with disinfectant before they switch groups.

All athletes will also be asked to bring a water bottle and a towel to indoor conditioning. The towel will be for the athletes to wipe their face if needed without touching their face with their hands. I will provide clean towels daily for kids to spray equipment down before and after they lift. Before every group rotates to a new station they will spray all equipment down before and after they use any equipment.

We will also split every session in half to help limit the amount of kids in each group. Half of the kids will be doing functional movement and speed and agility training (in the turf room, gym, or outside.) and the other half of the kids will be in the weight room lifting. Each group will have 30 minutes in the weight room and 30 minutes of speed and agility training in a separate location.

Self-monitor for sickness & stay home, report recent travels, and report to your healthcare provider if any symptoms of illness.

o Fever (>100.4°) (temp checks will be done daily)
o Cough
o Shortness of breath
o Sore throat/congestion
o Headaches/chills
o Muscle/joint pain (not associate with conditioning)
o Nausea/vomiting
o Loss of sense of smell
o Diarrhea
o Have you traveled to Alabama, Arizona, Arkansas, Maryland or internationally since June 17th? (Will require 14 day self isolation!)
o More info on Travel & Exposure Related Isolation / Quarantine

2020 Summer Schedule
Week 1 – Monday, June 1 – Friday, June 45(Virtual)
Week 2 – Monday, June 8 – Friday, June 12 (Virtual)
Week 3 – Monday, June 15 – Thursday, June 18 (Outside)
Week 4 – Monday, June 22 – Thursday, June 25 ( Outside
Week 5 – Monday, June 29 – Thursday, July 2 (Indoor)
Week 6 – Monday, July 6 – Thursday, July 9 (Indoor)
Week 7 – Monday, July 13 – Thursday, July 16 (Indoor)
Week 8 – Monday, July 20 – Thursday, July 23(Indoor)
Week 9 – Monday, July 27 – Thursday, July 30 (Indoor)

Session 1: (6:45-8:00am) High School Football
RACK Performance Athlete App Roster Invite Code: R2YPKWG
Session 2: (7:45-9:00am) High School Coed Soccer, Coed Cross Country, and Coed Track
RACK Performance Athlete App Roster Invite Code: UGMRBQL
Session 3: (8:45-10:00am) High School Girls Basketball, Volleyball, Girls Tennis, Girls Golf,
Softball, Girls Swimming, Girls Bowling, Cheerleaders, and Dance Team
RACK Performance Athlete App Roster Invite Code: XQHDRBO
Session 4: (9:45-11:00am) Middle School – Coed All Sports
RACK Performance Athlete App Roster Invite Code: CFYASON
Session 5: (10:45-12:00pm) High School Boys Basketball, Baseball, Wrestling,
Boys Bowling, Boys Swimming, Boys Tennis, and Boys Golf
RACK Performance Athlete App Roster Invite Code: LLTHHTO

Updated 2020 Summer Strength and Conditioning Info: 2020 Summer Weights INDOOR