The Stingers train on Tuesdays and Thursdays from 7:30 pm to 9:30 pm during the spring (February through May) and fall (August through October) 15's season. We practice at Duvall Field in College Park, Maryland . During the summers, we play sevens and practice at Anacostia Park in Washington, DC.

The following workouts complement the fitness and skills training from weekly practices.

Speed Session Training (Fall 2007):

1. Warm-up
2. Legs and arms active/passive stretching
3. Bounding activities – See Below
4. Warm-up runs until gradually building to full acceleration (50% - 75% of full speed)
5. Sprints over 20 - 60m some straight, some slalom
6. Cool down

Speed and sprint activities
Each drill should be done over 25m:

1. Arms only – while walking, pump arms as if running
2. Pop ups – skipping but jumping from one leg to the other
3. Alternate knee lifts
4. Bum kicks
5. Fast cadence – fast short steps
6. Run for distance – lengthen your stride
9. Broad jump

Example  – your pace should be 80 – 100% of full speed

1. 2 x 4 x 20m &2min rest between sets (2 sets of 4 repetitions of 20m, 2 min rest between sets)
2. 2 x 4 x 20m & 2 min rest
3. 1 x 4 x 50m & 2 min rest
4. 1 x 4 x 50m slalom & 2 min rest
5. 1 x 4 x 30m slalom & 2min rest

Slalom course – start at 0 and weave your way around the markers - grid should be 25m wide

0              10            20            30            40            50
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