Fort Worth Fire
"Work From Home"
program to get us through our current situation

Check out our UPDATED weekly player schedule

Join in on our team scavenger hunt
MONDAY'S WORKOUT-  5/4/2020
10 rounds:
  • 10 chair dips
  • 10 box jumps (tuck if no box)
  • 10 walking lunge

TUESDAY'S WORKOUT -  5/5/2020
Time matters:
  • 2 min jump rope
  • 2 min step ups
  • 1 min. rest
  • 90 sec Jump Rope
  • 90 sec step up
  • 1 min rest 
  • 1 min jump rope
  • 1 min step up
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WEDNESDAY'S WORkOUT -  5/6/2020
20 Min AMRAP
  • 5 Pike Push ups
  • 5 Sit Ups
  • 5 Single Leg Squat (Rt)
  • 5 Single Leg Squat (lt)

THURSDAY'S WORKOUT - 5/7/2020
​5 sets of 20 each 
  • Lunges
  • Calve Raises
  • Sit ups
  • Shoulder Press (use some sort of weight)
  • Jump Rope (5 x 20 sec)
  • Push Ups
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FRIDAY'S WORKOUT ENJOY the Day OFF!!!
No ZOOM workout today!
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Movies:
​Skills: (video links in RED)
  • Individual drills:
    • Wall Passing 
    • 2-ball pepper (Ball Control)
    • Setting​ - see video for details/reps
    • More Setting reps
    • Block FW - 5 reps both directions of each (ALWAYS perform a full transition after each block)
      • ​3 step crossover
      • 2 step inside crossover
      • 2 step NO crossover
      • Shuffle step - 3 step crossover
      • running 2 step
    • Attack FW (20 each)
      • ​Last two steps (focus on Toe UP)
      • Full Approach in straight line
      • Full Approach (moving the last two steps to different places)
    • Combo Drills - (Hitting.setting)
 

​Ted Talks:
Coaching Podcasts (always good for players too):
List of Team Devotionals: (Feel free to use your own)
Fitness, Health and Drills:
If you cannot make it to our work out at 6pm, you can always do this one:
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