Wildcats News · Update for DHS Summer Weights and Conditioning: MASKS REQUIRED

Summer Weights and Conditioning Update for Monday, July 6th

All Athletes will be required to bring a mask/face covering to Summer Weights and Conditioning and Team Workout Times. 

The Week of July 6th changes will be made to the summer weight’s schedule due the recent information we have been given from the state regarding individuals being required to wear masks. All athletes MUST bring and wear a mask/face covering when arriving to Summer Weights and Conditioning. At any point (indoor/outdoor) if athletes and coaches come within 6 feet of each other a mask MUST be worn. During any and all transitional times, breaks, etc. athletes MUST wear their masks.

INDOOR CONDITIONING- Football will be staying inside where they will be required to wear a mask at ALL TIMES!! They will also continue to be required to bring a water bottle and towel for sanitation.  There are enough racks/platforms to keep one student per station for most groups. If there are two athletes at a station they will be required to sanitize the equipment between each use. This format will keep the group sizes inside between 20-30 students. Football will remain indoors due to the physical demands of the sport.  The physicality of football, and it being a fall sport, requires adequate strength training to ensure the safety of our athletes.

**FOOTBALL ONLY** Indoor Workout Times (Athletes will need water bottle, towel, mask, and cleats)
  Check-In Lifting Time Outdoor Speed &Agility (Bring Cleats)
Seniors 6:20am 6:30-7:00am 7:00-7:30am
Juniors 6:50am 7:00-7:30am 7:30-8:00am
Sophomores 7:20am 7:30-8:00am 8:00-8:30am
Freshman 7:50am 8:00-8:30am 8:30-9:00am

OUTDOOR CONDITIONING– This will be a similar format to the outdoor training we did in weeks 3 and 4 however there will be time changes. Once again, we will have three 15 minutes stations.  We will be focusing on functional movement, body weight strength exercises, and speed and agility.  Athletes will maintain 6’ of social distance at all times!  Athletes will check-in while standing on pre-marked dots that are 6’ apart.  As athletes transition from each station they will be required to wear masks.  Once they arrive at their next station and are standing on their designated spot, 6’ from the nearest person, they can remove the mask to begin their workout.

**SESSIONS 2-5** Outdoor Workout Times  (Athletes need to bring water bottle and a mask)
  Check-In Workout Time
Session 2


6:20am 6:30-7:15am
Session 3- Group 1

(Volleyball, Soccer, Cheer, Dance, Girls Swimming)

6:35am 6:45-7:30am
Session 3 Group 2 (Girls Basketball, Softball) 6:50am 7:00-7:45am
Session 4 – 8th Grade 7:05am


Session 4 – 7th Grade 7:20am


Session 5

(Boys Basketball, Baseball, Boys Swimming)

7:35am 7:45-8:30am

2020 Summer Weights and Conditioning Weekly Schedule

Week 1:         Monday, June 1         –             Friday, June 5          (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/Outdoor)
Week 7:         Monday, July 13         –             Thursday, July 16    (Indoor/Outdoor)
Week 8:         Monday, July 20         –             Thursday, July 23    (Indoor/Outdoor)
Week 9:         Monday, July 27         –             Thursday, July 30    (Indoor/Outdoor)

Weights and Conditioning Sessions

RACK Performance App (for virtual workouts)

Sport Specific Team Info

VNN Team App (for virtual workouts)

Session 1: High School Football

RACK Performance Athlete App Roster Invite Code: R2YPKWG

INDOOR:30 minutes weight room/30 minutes on field conditioning. 1 KIDS Per STATION


Junior – 7:00am

Sophomores- 7:30am

Freshman- 8:00am


Football Access Code: dhsfootball

FOOTBALL TEAM TIME: 8:30-9:15am Mon- Thurs (Turf Field)

Session 2: High School Coed Soccer, Coed Cross Country, and Coed Track

RACK Performance Athlete App Roster Invite Code: UGMRBQL

OUTDOOR ON TURF 6:30am Be there10-15 minutes early for check-in.

Boys Soccer Access Code: soccerdhsboys

Girls Soccer Access Code: soccerdhsgirls

Cross Country Access Code: dhsrunning

SOCCER TEAM TIME: 7:30- 8:30am Mon-Thurs (Soccer Game Field)

Session 3: 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

Girls Group 1 — OUTDOOR ON TURF 645am Be there10-15 minutes early for check-in.

Girls Group 2(Basketball)- – OUTDOOR ON TURF 7:000am Be there 10-15min early.

Girls Basketball Access Code: dhsladyhoops

Volleyball Access Code: dhsvolleyball

Softball Access Code: dhssoftball

Girls Swimming: dhsgirlsswim

Volleyball Team Time : 10:00-10:45am Tue & Thurs (Main Gym)

Girls Basketball Team Time: 8:00-9:00am Mon-Thurs (Main Gym)

Softball Team Time: 8:00-9:00am Wed (Softball Field)

Session 4: Middle School – Coed All Sports
RACK Performance Athlete App Roster Invite Code: CFYASON

8th Grade- OUTDOOR ON TURF 7:15am Be there10-15 minutes early for check-in.

7th Grade- OUTDOOR ON TURF 7:30am Be there10-15 minutes early for check-in.

Session 5: High School Boys Basketball, Baseball, Wrestling, Boys Bowling, Boys Swimming,

Boys Tennis, and Boys Golf

RACK Performance Athlete App Roster Invite Code: LLTHHTO

OUTDOOR ON TURF 7:45am Be there10-15 minutes early for check-in.

Boys Basketball Access Code: dhsbasketball

Baseball Access Code: dhsbaseball

Wrestling Access Code: dhswrestling

Wresting Team Time: TBD

Basketball Team Time: 9:30-11:00am (Tentative) Aux Gym

Athletic Trainer: For any questions regarding injuries and evaluation, or requests for modifications or rehabilitation, please reach out to our Athletic Trainer Kara Steen via cell or email. Kara Steen MS, LAT, ATC, CES |Ksteen@usd232.org |316-259-9917

Online Registration: Click Here or go to https://goo.gl/IIWMIp

You can also go to https://dhswildcatnation.com/summer-camps/ to see all DHS Summer Camps and Opportunities

Complete document can be found here: 2020 Summer Weights July 6th Masks