Improve Performance With Games Over the July Fourth Weekend

July 2, 2011

Must See Speed Videos

The July Fourth weekend means good times with friends and family, barbeques and fireworks. Your top priority may not be hitting the gym for an intense training session [if your gym is even open], but that doesn’t mean you can’t improve your athleticism. The following games, developed by strength and conditioning coaches, are both fun and beneficial to your summer training goals.

Power Ball

This game is a combination of American football, basketball and tag.

  • Divide into two teams, each at its own end of the playing area.
  • One defensive player puts the ball in play [it can be a football or a basketball] by throwing it to the other team’s side.
  • When an athlete on offense catches the ball, he runs toward the opposing team’s trash can [goal] until he passes to a teammate or is tagged by an opponent.
  • Once tagged, the athlete must stop, drop the ball and allow the opposing team to gain possession and try to score.
  • A point is scored each time an athlete shoots the ball into the other team’s trash can without entering the safety area surrounding it. If an athlete enters the safety area, his team loses possession. If an athlete scores while in the square, a point is added to the opposing team’s total. If a throw is intercepted or a point is scored, the defensive team goes on offense.

Click here for detailed instructions and to learn how Power Ball improves your performance.

Card Catch

Players take turns being the thrower or one of the catchers.

  • The thrower tosses the playing cards toward the catchers, one at a time.
  • Each card has a different flight pattern, forcing the catchers to move in multiple directions.
  • The catchers try to grab as many of the 52 cards as possible.

Click here for detailed instructions and to learn how Card Catch improves your performance.

Everybody’s It

The game is played like tag, except everyone is “It.”

  • Athletes spread out randomly over a playing area and await the whistle or “go” signal.
  • The object of the game is to tag as many players as possible without getting tagged yourself. When an athlete gets tagged, he or she must immediately drop to the ground and perform five Push-Ups before rejoining the game.
  • If a dispute arises about which athlete was tagged first, both athletes must perform Push-Ups.

Click here for detailed instructions and to learn how Everybody’s It improves your performance.

Pass Precision

The game is similar to “keep away.” The object is to score points by hitting one ball with another.

  • Form two teams. One team controls the ball and the other attempts to stop it or steal it.
  • At the whistle or “go” signal, a five-minute clock starts and the ball is put in play. The team in control attempts to move the ball around the field without having it stolen by the opposing team.
  • After a short time, someone throws the second ball into play.
  • The team in control attempts to strike the second ball with the one already in play. Players must stay at least six feet away from the second ball.
  • A point is scored when the ball is hit. The ball is then removed from the field, to be thrown in again later.
  • The team with the most points wins.

Click here for detailed instructions and to learn how Pass Precision improves your performance.

For more fun games that improve performance, along with full eight-week workout plans, go to STACK’s 4th Annual Summer Training Guide at summer.stack.com.

Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Must See
Skylar Diggins Attacks the Off-Season On and Off the Court Skylar Diggins Attacks the Off-Season On and Off the Court
Views: 8,100,383
Evan Longoria's Hitting Drills Evan Longoria's Hitting Drills
Views: 9,799,465
Michael Jordan: Mind of a Champion Michael Jordan: Mind of a Champion
Views: 548,271

Featured Videos

Kevin Love's In-Season Basketball Workout Kevin Love's In-Season Basketball Workout Views: 1,017,580
A Day in the Life With Kansas City Chiefs Tight End Travis Kelce A Day in the Life With Kansas City Chiefs Tight End Travis Kelce Views: 15,821
Path to the Pros 2015: Shaq Thompson Path to the Pros 2015: Shaq Thompson Views: 70,687
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Two-Ball Dribbling Drill With John Wall Two-Ball Dribbling Drill With John Wall
Views: 3,362,717
Paul Rabil's Box Jumps Paul Rabil's Box Jumps
Views: 851,414
Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,576,773
Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,333,085
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,499,111

Load More
More Cool Stuff You'll Like
Get Faster with High-Speed Treadmill Training

Get Faster with High-Speed Treadmill Training

Improvements in sprinting speed have been manipulated through the use of various techniques and unique instruments over many decades. The high speed...

3 Acceleration Drills to Get Faster

3 Acceleration Drills to Get Faster

Developing Soccer-Specific Speed

Developing Soccer-Specific Speed

Six-Pack for Speed: 5 Core Exercises That Can Make You Faster

Six-Pack for Speed: 5 Core Exercises That Can Make You Faster

5 Stretches That Can Instantly Make You Faster

5 Stretches That Can Instantly Make You Faster

What Is Fast in Soccer?

What Is Fast in Soccer?

NFL RB Zac Stacy Works to Get Faster for the 2015 Season

NFL RB Zac Stacy Works to Get Faster for the 2015 Season

Speed Drill of the Day: Get More Explosive with Ankle Hops

Speed Drill of the Day: Get More Explosive with Ankle Hops

These 5 Drills Will Increase Your Baseball-Specific Speed

These 5 Drills Will Increase Your Baseball-Specific Speed

Why Agility Is Critical for Soccer Players

Why Agility Is Critical for Soccer Players

Run Faster and Longer

Run Faster and Longer

Todd Durkin's 5 Exercises to Increase Your Agility

Todd Durkin's 5 Exercises to Increase Your Agility

Sprinting Tips from Olympic Gold Medalist Michael Johnson

Sprinting Tips from Olympic Gold Medalist Michael Johnson

Get Even More Out of Your Hill Sprints With These Variations

Get Even More Out of Your Hill Sprints With These Variations

King of the Hill: 5 Hill Run Exercises to Supercharge Your Speed

King of the Hill: 5 Hill Run Exercises to Supercharge Your Speed

Building Sprint Speed for Soccer Players

Building Sprint Speed for Soccer Players

5 Movements You Should Be Doing to Gain Football Speed

5 Movements You Should Be Doing to Gain Football Speed

How the Cable Machine Can Help You Get Faster

How the Cable Machine Can Help You Get Faster

A Linear Speed Progression for Increasing In-Game Speed

A Linear Speed Progression for Increasing In-Game Speed

Why Youth Athletes Need to Focus On Strength to Improve Speed

Why Youth Athletes Need to Focus On Strength to Improve Speed

3 Ways to Build Sprint Speed (No Sprinting Required)

3 Ways to Build Sprint Speed (No Sprinting Required)

Feed for Speed: 5 Foods and Supplements That Make You Faster

Feed for Speed: 5 Foods and Supplements That Make You Faster

Resisted Sprints: Use the Right Weight to Get Faster

Resisted Sprints: Use the Right Weight to Get Faster

Fine-Tuning Soccer Sprint Speed

Fine-Tuning Soccer Sprint Speed

Soccer Players: Get Quick on the Pitch

Soccer Players: Get Quick on the Pitch

YardBarker