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Join the 250 Club and Get Summer Strong

250 Club

Ready to Work toward the 250 Club?

Summer is the perfect time to build your strength and skills while having fun, and the 250 Club can be your added motivation for both! If you already know you are ready to get started, follow these steps. Want more information? Keep reading for details about what to log, how to set goals, and more.

Note:  You can adjust the 250 hours to 150 hours or 200 hours or whatever you feel is appropriate.  The cool part is that almost all physical activity counts – basketball reps, handles, yoga, running, biking, rock climbing, boxing, tennis, swimming, etc.  Walking doesn’t count (hiking neither) and golf isn’t on the list!  You can even do the workouts and log while you are on vacation (jog, bike, run, handle, injury prevention, etc.)

Step 1:  Email office@momotion.org so we can assign you a log and share it with you.  

It will look like this:

250 Club Screen Shot of Log

Step 2:  Every day or every week record the amount of time you spend working toward your goals.  

Step 3:  Watch the numbers add up for the day, week and at the top for total hours and percentage of goal.

Step 4:  Be sure to mark your quality of day 1 lowest 5 highest and note your nutrition ranking (really important to eat well).

The logging process for summer includes tracking activities such as these:

  • REPS  – shooting, attacks, footwork, finishes
  • Ball Handling – handling with or without defense
  • Conditioning – running, boxing, biking, swimming, etc etc
  • Strength – lifting weights, body weights, rock climbing, etc.
  • Mobility – Injury Prevention – yoga, pilates, icing, stretching, mobility exercises, ACL injury prevention series
You can go back and start logging time from this week. We like to start logging for the 250 Club the second week of June – ideally after finals are over, and school is winding down because most kids can then go outside more and more and start the log.

We know that 250 hours is a lot and it requires a bit of independence, an open schedule and/or a very cool nanny who likes to fill water bottles and rebound. Realistically, a player seventh grade and up seems to have an easier time managing this number.  If you are the parent of a child who is younger than Grade 7, adjust the hours to 150-200. Also if you have a child who likes two sports – maybe you do 100 hours of baseball and 100 of basketball or 75 and 75.

Before you say  THIS IS CRAZY, remember there are 12 weeks to summer – so that’s 20 hours a week, which is about 3-4 hours a day of ANY PHYSICAL activity above walking or playing golf or riding a horse. Summer is all about getting out and having fun, and kids can absolutely bring a ball almost anywhere, even on vacation.  Swimming some laps at the pool?  That counts. Going for a bike ride while visiting friends? That is conditioning. Here are some more specific examples of things you or your child can track.

  • REPS – the Mo sets of layups, attacks, shooting, etc.
  • BALL HANDLING – any ball handling drills (and this is a HUGE indicator of improvement)
  • STRENGTH – pushups, rock climbing, boxing
  • CONDITIONING – run with dad, burpies. core, etc.
  • MOBILITY/INJURY PREVENTION – stretching/yoga and even ICING counts!
  • SCRIMMAGE/GAME Time – one on one vs dad or mom; a game – pickup or organized – any playing time experience.

Need more ideas? Follow us on Facebook, Instagram, and Twitter! We share tips every week about mobility, shooting skills, and more.

By far, hands down, the hardest part of the 250 Club is not the work, it’s LOGGING the work.  It’s the discipline to sit down every day or after every workout and to punch into your phone (this all can be entered via a phone) or at the computer and to log your work as a ritual.

  • The daily hours should add up to the right.
  • The right numbers add down to numbers on the week.
  • Weekly numbers are added up top to your total hours to date, and how close you are to reaching your goal.
  • Kids can workout while on vacation – running, biking, swimming, tennis, etc.  So if you have vacation plans, the child should try to plan ahead and bump things up knowing vacation time is more about family time.
  • You also can print out the sheets (might not be the easiest method) and write in the numbers then type them in once a month maybe or every week.
  • If you are younger and/or splitting a sport, you may want to adjust your hours to a more reasonable goal.  You do this by changing the box on the chart from 250 to the # you want.

The 250 Club requires consistent work, but you can make that work fun as well. When you do consistent work, you experience a big jump in confidence as well.  You feel like you’re more in control and at the end of the day, you are proud of your discipline and commitment.

  • Start by setting 3 goals, adjusting the plan if you’re running too much or not playing enough, and see where you need to pick up hours so it’s a nice well-rounded training approach all summer.
  • We recommend 1 rest day a week – and a rest day can be swimming and stretching and yoga or going easy – and you can still get 1 hour for that or whatever is close.  So rest days are just dialing it back.
  • If you are younger and/or splitting a sport, you may want to adjust your hours to a more reasonable goal.  You do this by changing the box on the chart from 250 to the # you want.

If you have any questions, send us an email!

Want information about our Summer Program options, including Private Lessons? See more information here!

 

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