RUNNING
2 Mile: Any time over 20 minutes is too slow. Each time you run a 2-mile your time
should improve from the last time. Target time – 15 minutes
1 Mile: Any time over 10 minutes is too slow. Each time you run a 1-mile your time
should improve from the last time. Target time – 7 minutes.
LSUs: Place 5 cones starting at 20yds, the next at 40yds, 60yds, 80yds, and last
100yds. Spring to the 1st cone short rest then sprint back. Then sprint to 2nd cone
short rest then sprint back. Repeat this process until al five cones have been
completed.
Six Across: Place two cones 30yds apart. A six across is down and back between the
cones 3 times as hard as you can go without stopping. Should be run in a set of 5
Sprints: Sprints should be between 30yds and 60 yds. Each should be run at full
speed and should be run in a set of ten.
LEGS:
Box Jumps: Find something at least 36 inches or as high as you can go that is solid.
For a box just have feet should width apart then squat down with good form then
explode up onto the box with both feet landing as close to the center of the box as
possible, in the same motion once your feet hit stand up straight. Then repeat. Sets
of ten with target goal being ten sets. If possible add weight to yourself.
Air Squat: Good squat position, straight back squat all the way down till your butt
hits your heels then back up. Sets of 25 target goal 5 sets.
Ladders: Just like we do during pre game warm-ups. Fast feet head up. Mix in
different combinations. Movement sets of 1 minute, target goal 5 sets.
Jump Rope: Fast hands and feet, keep your head up. 1 minute sets target goal 5 sets.
Cherry Pickers: Squat down till butt touches heels then in the same motion thrust
up with your feet leaving the ground and hands raised high above your head.
(Burpee minus the push up)
Farmers Carry: With equal weight in each hand walk with a straight back and head
up. Distance should be between 20yds and 30yds. Target goal walk down and back
without stopping. 5 sets.
ABS:
Sit Ups, Crunches, Leg Throws: Sets of 25. Target goal 4 sets
Plank, Side Plank Left, Side Plank Right: Hold for 30 seconds sets of ten, Target
goal hold 1 minute sets of ten.
6 Inches, Flutter Kicks, Bicycle, Left to Right Knee, Right to Left Knee, Suitcase:
Exercise for 30 seconds sets of ten. Target goal exercise 1 minute for ten sets.
UPPER BODY:
Ball Toss: Use a weighted ball, squat till but hits your heels then explode up tossing
the ball as high as you can. Reps of 10 5 sets.
Ball Slam: Use a weighted ball, hold at chest height then slam into the ground as
hard as you can, Reps of 10 5 sets.
Dips: If you don't have a machine to do this on use chairs or the side of your bed. Dip
as low as you can go then back up. Reps of 10 sets of 5 if you are on a machine
dipping entire body weight. If not using entire body weight reps of 20 sets of 5.
Pull Ups: You better show up this fall being able to do at least ten. Target goal Reps
of 10 sets of 4
Rope War: Find a heavy rope or chain and work your arms switching from both at
the same time and alternating. Reps 30 seconds 4 sets
PUSH UPS:
Regular, Diamond, Wide Hands, Close Hands: Straight back lower till your chest is
6 inches off of the ground then back up to full extension. Reps of 20 sets of 5. Target
goal Reps of 40 sets of 5
Regular with Weights: Normal push up with 5 to 10 pound dumb bells in each
hand. Do a normal push up then at full extension raise your right arm with weight
up to your chest then lower then do the same with the left arm then complete
another regular push up. Reps of 10 sets of 5. Target goal Reps of 20 sets of 5
TABATAS:
Any of the exercises listed above minus the running can be used as a TABATA.
TABATA is as much mental and it is physical strength and endurance. Here’s how
they work. 7 Reps equals 1 TABATA. 20 seconds of exercise then 10 seconds of rest
repeat 7 time for 1 TABATA.
20sec exercise – 10 sec rest – 20sec exercise – 10sec rest – 20sec exercise – 10sec
rest – 20sec – 10sec – 20sec – 10sec – 20sec – 10sec – 20sec - 10sec rest