Bishop O Connell High School Field Hockey Summer 2016 Workout
|
|
- Julian Allison
- 6 years ago
- Views:
Transcription
1 Coach Eighmey Zeeck Cell: Bishop O Connell High School Field Hockey Summer 2016 Workout
2 Athletes, Welcome to the first inaugural summer workout for the Knights Field Hockey Program. We are excited to stay in shape, stay fit, and be prepared for the Fall Season! Please read this packet very carefully and be sure to the coaching staff if you have any questions, comments, or concerns. For anyone who is traveling throughout the summer a majority of these workouts can be done anywhere outside. Before beginning any of the conditioning please make sure you take the time to do a proper dynamic warm up and stretch any muscles that feel tight. Afterwards, always take the time to stretch and perform a proper cool down. Please stay hydrated during this training and remember to eat a well balanced diet, this combination will help you tremendously. Again, please avoid working out during the heat of the day. If you have any questions about the various exercises please google them or the coaching staff to ask for an explanation. Finally, remember to push yourself. You will never get any better and see real results if you do not challenge yourself. Here are the times that you are expected to meet upon the first day of tryouts on August 15, 2016: 1 mile 7minutes 30 seconds or less 50 yard dash under 15 seconds 30 yard dash under 10 seconds GOOD LUCK! Coach Zeeck
3 Ab Workout To be done DAILY 30 crunches 30 bicycle crunches (30 on each side) 30 toe touches 15 flutter kicks (20 on each leg) 30 heel touches (30 on each side) 3 superman s hold for 30 seconds, 10 second break in between each one 3 prone planks hold for 30 seconds, 10 second break in between each one Tempo Run You can use a soccer field, a track, or get creative and use light posts. When using a soccer field you will sprint the sidelines at full speed and jog the end lines. NO WALKING. Shoot for one time around to take no more than 3 minutes. If you are using a track sprint the straight away and jog the curves, if using light posts or mail boxes alternate so that every other post you sprint, every other post you jog. Hill Run Find a hill, needs to be a good incline and longer distance. Start at the bottom and you will sprint, using your arms and legs for power, up the hill at full speed. Jog down. No resting in between, treat it like a game situation you suddenly have to sprint after a 50/50 ball. Use the jog down the hill as your recovery period. Fartlek Run Run for the time stated, NO WALKING. Start off jogging and then sprint every 2 minutes. So you would start jogging, when your watch changes to 2 minutes you sprint, when it gets to 4 minutes you jog, when you get to 6 you sprint, etc. 200 Yard Shuttle Start on the end line, sprint to the 50 yard line and back X 2. Rest for 1 minute in between each shuttle.
4 Week 1 Day 1: Run for 15 minutes no walking, jogging is fine 10 mountain climbers (proper mountain climbers!) 20 jumping jacks Push ups x 10 you can do girl style, as long as you do them properly Day 2: Tempo Run 6 laps 50 yard dash x 3 30 second break in between each one 10 burpees 4 held squats 30 seconds each with a 15 second rest in between. 20 jumping jacks Push ups x 10 Day 3: Run for 15 minutes no walking, jogging is fine 30 yard dash X 2 20 second rest in between each one 10 Tuck jumps Push ups x 11 Day 4: 100 yard ladder Sprint 100 yards (full field) and back, sprint 90 yards and back.sprint 50 yards and back, etc (the first sprint should take no more than 20 seconds) 20 lunges, each leg Push ups x 12 4 held squats 45 seconds with a 15 second rest in between Push ups x12
5 Week 2 Day 1: Run for 20 minutes no walking, jogging is fine 10 star jumps (it helps to yell I m a star! ) Push ups x 12 Day 2: Hill Run 5 times 50 yard dash x 3 30 second break in between each one 20 jumping jacks Push ups x 12 Day 3: Run for 20 minutes no walking, jogging is fine 100 yard dash X 2 20 second rest in between each one 10 tuck jumps Find a sidewalk or stair and do toe touches for 1 min X 3 with 15 seconds of rest in between Push ups x 13 Day 4: Fartlek Run 10 minutes 200 yard shuttle X 4 20 lunges, each leg 10 calf raises Push ups x 13 5 held squats 45 seconds with a 15 second rest in between Push ups x14
6 Week 3 Day 1: Run for 25 minutes no walking, jogging is fine 12 mountain climbers Push ups x 15 Day 2: Tempo Run 8 laps 50 yard dash x 4 30 second break in between each one 12 burpees 4 held squats 50 seconds each with a 15 second rest in between. Push ups x 15 Day 3: Run for 25 minutes no walking, jogging is fine 50 yard dash X 3 20 second rest in between each one 10 frog jumps Push ups x 16 Day 4: 100 yard ladder Sprint 100 yards (full field) and back, sprint 90 yards and back.sprint 50 yards and back, etc (the first sprint should take no more than 20 seconds) 25 lunges, each leg Push ups x 16 4 held squats 50 seconds with a 15 second rest in between Push ups x17
7 Week 4 Day 1: Run for 30 minutes no walking, jogging is fine 10 star jumps Push ups x 17 you can do girl style, as long as you do them properly Day 2: Hill Run 6 times 30 yard dash x 4 30 second break in between each one 20 jumping jacks Push ups x 18 Day 3: Run for 30 minutes no walking, jogging is fine 100 yard dash X 2 20 second rest in between each one 10 tuck jumps Find a sidewalk or stair and do toe touches for 1 min 30 seconds X 3 with 15 seconds of rest in between Push ups x 18 Day 4: Fartlek Run 12 minutes 200 yard shuttle X 5 22 lunges, each leg 10 calf raises Push ups x 19 5 held squats 45 seconds with a 15 second rest in between Push ups x19
8 Week 5 Day 1: Run 2 miles no walking, this should be done in under 20 minutes 15 mountain climbers Push ups x 20 Day 2: Tempo Run 8 laps 50 yard dash x 4 30 second break in between each one 12 burpees 4 held squats 55 seconds each with a 15 second rest in between. 20 jumping jacks Push ups x 20 Day 3: Run 2.5 miles no walking, under 22 minutes 30 yard dash X 5 20 second rest in between each one 12 Tuck jumps Push ups x 21 Day 4: 100 yard ladder Sprint 100 yards (full field) and back, sprint 90 yards and back.sprint 50 yards and back, etc (the first sprint should take no more than 20 seconds) 25 lunges, each leg Push ups x 21 4 held squats 55 seconds with a 15 second rest in between Push ups x 22
9 Week 6 Day 1: Run 3 miles in under 30 minutes no walking 12 star jumps Push ups x 23 Day 2: Hill Run 6 times 50 yard dash x 4 30 second break in between each one Push ups x 23 Day 3: Run for 3 miles in under 27 minutes no walking 100 yard dash x 3 20 second rest in between each one 12 tuck jumps Find a sidewalk or stair and do toe touches for 1 min 30 seconds X 3 with 15 seconds of rest in between Push ups x 24 Day 4: Fartlek Run 14 minutes 200 yard shuttle X 6 25 lunges, each leg Push ups x 24 5 held squats 60 seconds with a 15 second rest in between Push ups x25
10 Week 7 Day 1: Run 2.5 miles no walking 15 mountain climbers Push ups x 25 Day 2: Tempo Run 10 laps 50 yard dash x 5 30 second break in between each one 15 burpees 5 held squats 60 seconds each with a 15 second rest in between. Push ups x 26 Day 3: Run 2 miles no walking 30 yard dash X 4 20 second rest in between each one 15 Tuck jumps Push ups x 26 Day 4: 100 yard ladder Sprint 100 yards (full field) and back, sprint 90 yards and back.sprint 50 yards and back, etc (the first sprint should take no more than 20 seconds) 25 lunges, each leg Push ups x 27 5 held squats 60 seconds with a 15 second rest in between Push ups x 27
11 Week 8 Day 1: Run 1.5 miles no walking 15 star jumps Push ups x 28 Day 2: Hill Run 8 times 50 yard dash x 4 30 second break in between each one Push ups x 28 Day 3: Run 1 mile no walking 100 yard dash X 4 20 second rest in between each one 15 tuck jumps Find a sidewalk or stair and do toe touches for 1 min 30 seconds X 3 with 15 seconds of rest in between Push ups x 29 Day 4: Fartlek Run 16 minutes 200 yard shuttle X 5 25 lunges, each leg Push ups x 29 5 held squats 45 seconds with a 15 second rest in between Push ups x 30
Bishop O Connell High School Field Hockey Summer 2017 Workout
Coach Eighmey Zeeck Coach Carleen Knauf Coach Katy Cronin Cell: 703-888-8718 Email: ezeeck@bishopoconnell.org cknauf@bishopoconnell.org Twitter: @FHOConnell Instagram: oconnellfieldhockey Bishop O Connell
More informationInstructions for the Summer Workout Packet
Instructions for the Summer Workout Packet Basic Instruction Playing field hockey should be a priority and you must do your best to play as much as possible The workout packet will prepare you to be fit
More informationHolly Springs Soccer FITNESS PACKET 2019 HAWK DNA. Commitment ~ Competitive Greatness ~ Character
Holly Springs Soccer FITNESS PACKET 2019 HAWK DNA Commitment ~ Competitive Greatness ~ Character 1 WEEK 1 Pacer Test: Goal for Tryouts is 100 for Varsity, 85 for JV December 3rd: 2:45 at training field
More informationStaples Girls Soccer Tryout preperation Westport Staples Girls Soccer Summer Training Program End of Summer 2015 Training Program
Staples Girls Soccer Tryout preperation Westport Staples Girls Soccer Summer Training Program End of Summer 2015 Training Program Below is the complete breakdown of the fitness tests for Staples High There
More informationYour Tough Mudder classic Journey Starts Here.
TRAINING GUIDE Your Tough Mudder classic Journey Starts Here. In 2019 we re taking all of the things you love about Tough Mudder (teamwork, challenge, world-class obstacles, mud) and turning the dial up
More informationCENTURY KNIGHTS FIELD HOCKEY PRE-SEASON WORKOUT
CENTURY KNIGHTS FIELD HOCKEY PRE-SEASON WORKOUT 2016 KNIGHTS NEVER QUIT!! Coach Jess: jgoodwin359@gmail.com 410-292-6547 2016 JUNE Sunday Monday Tuesday Wednesday Thursday Friday Saturday 01 02 03 04 05
More informationWaxahachie Indians Men s Soccer 2017 Fitness & Conditioning Program
Waxahachie Indians Men s Soccer 2017 Fitness & Conditioning Program Waxahachie High School 1000 N. Dallas HWY Waxahachie, TX 75165 www.waxahachieindians.org Men s Soccer WHS Men s Soccer Waxahachie Independent
More informationWarm-up. Transition. 30 Second Rest. Jumping Jacks. Jog. 20 Pushups - Regular. Dirty Dog. Lunge Stretch 3Out, 3 Back
2018-09-22 WORKOUT Warm-up 30 Second Rest Transition 40 40 Planks 30 30 Jumping Jacks 20 20 Pushups - Regular Jog 10 10 Dirty Dog 3 3 Lunge Stretch 3Out, 3 Back Lunge Stretch Pyramid Warm-up Level 1 Circuit
More informationZionsville Mens Soccer Strength and Conditioning Summer Program
Zionsville Mens Soccer Strength and Conditioning Summer Program The vision of a champion is someone who is bent over, drenched in sweat, at the point of exhaustion when no one else is watching. Anson Dorrance
More informationNavy SEAL Workout Program
Navy SEAL Workout Program Monday 500-yd swim pushups: max in 2 min situps: max in 2 min pullups: max (no time limit) 1.5-mile run Week 1 Tuesday Wednesday 150m swimming warmup 400m sidestroke swimming
More informationWorkout With. Celebrate 130 years with a total-body workout By Stephanie Verdecchia, exercise specialist
YOUR COMMUNITY WESTINGHOUSE Workout With Westinghouse Celebrate 130 years with a total-body workout By Stephanie Verdecchia, exercise specialist in honor of George Westinghouse s spirit of innovation on
More informationCVU GIRLS SOCCER #PRT
CVU GIRLS SOCCER #PRT CVU GIRLS SOCCER INFORMATION Coaching Staff: Stan Williams Varsity Head Coach slwilliams@cssu.org (cell 233-5351) Chris Smith Varsity Assistant Coach crsmith@cssu.org (cell 999-7682)
More informationM e t c o n s, n o e q u i p m e n t r e q u i r e d Metabolic conditioning workouts with nothing needed but room to move.
Walking lunge 400m 4 rounds of: M e t c o n s, n o e q u i p m e n t r e q u i r e d Metabolic conditioning workouts with nothing needed but room to move. 150 burpees 100 75 50 25 reps: situps flutterkicks
More informationCentury College Men s Soccer 2015 Fitness & Conditioning Program
Century College Men s Soccer 2015 Fitness & Conditioning Program Men s Soccer Office Century College - East Campus Office Number: E2258C Phone: 651.779.3935 www.century.edu/mensoccer Century College Soccer
More informationWINTER 2014 PT PLAN. Schedule for 60 people. Main APFT dates. 6 Jan First day 16 Jan Diagnostic APFT 27 Mar Record APFT 11 April Commissioning
WINTER 2014 PT PLAN Schedule for 60 people Main APFT dates 6 Jan First day 16 Jan Diagnostic APFT 27 Mar Record APFT 11 April Commissioning Keep in mind Goals If time starts to run out DO NOT CUT THE RUN,
More informationTrack and Field Summer Training Program. Weeks 1 4: June 27th July 23nd Weeks 5 8: July 25 August 20th Weeks 9 12: August 22 September 20th
Track and Field Summer Training Program Weeks 1 4: June 27th July 23nd Weeks 5 8: July 25 August 20th Weeks 9 12: August 22 September 20th Happy Summer Team! We hope that you are all having a restful,
More informationCOUGAR CROSS COUNTRY
COUGAR CROSS COUNTRY 2016 FALL SEASON SPEED/STRENGTH/AGILITY SCHEDULE MONDAY through SATURDAY cross country team practice attendance is mandatory. PHASE 1 WARM UP & COOL DOWN PROCEDURES BELOW: PERFORMANCE
More informationCLIMB. make your park your gym. stair workouts just got way more interesting PROGRAMFIT.COM
make your park your gym CLIMB stair workouts just got way more interesting This document corresponds to a video of the same name on programfit.com Skip ahead to page 9 for explanation on how best to use
More informationBEGINNER /INTERMEDIATE OSWEGO TRIATHLON - SPRINT TRIATHLON PLAN
www.outrivalracing.com BEGINNER /INTERMEDIATE OSWEGO TRIATHLON - SPRINT TRIATHLON PLAN This plan is 10 weeks long and will prepare you for the Oswego Sprint Triathlon. It can be used by both beginners
More informationJune 2018 Pioneer Field Hockey Summer Training
June 2018 Pioneer Field Hockey Summer Training Sun Mon Tue Wed Thu Fri Sat 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 Last Day of School! Hello Summer!! 16 17 18 19 20 21 22 23 Journal Time! -Personal Goals -Athletic
More information2017 HGS Summer Conditioning Packet
2017 HGS Summer Conditioning Packet Your fitness level is a direct indicator of your preparation for the season! This program is designed to prepare you for tryouts and the fall season. There are 3 phases
More informationFor this drill, you need four to six hurdles and at least two cones or other markers (one for the start line, one for the finish line).
Hurdle Acceleration Drill For this drill, you need four to six hurdles and at least two cones or other markers (one for the start line, one for the finish line). Place the first mini-hurdle at a distance
More information4 days a week least 45min of a sprinting/interval routine (10min warm least 30 min of sprinting/intervals, 5 min cool down)
RUNNING SCHEDULE 2 days a week = @ least a 3 mile run 4 days a week = @ least 45min of a sprinting/interval routine (10min warm up, @ least 30 min of sprinting/intervals, 5 min cool down) RUNNING LEVEL
More informationLT MICHAEL BULL RELLICK
THE WORKOUT The following workout was created for the individual who wants to enhance their performance in the areas of lifting, running, and swimming. It is designed to increase overall explosiveness
More informationBase Cycle 6 Weeks. 20 min change tempo run (Fartlek) 3 min easy (70%) 2 min hard(90%). Ladder Drills / core
Base Cycle 6 Weeks Sunday January 14th: Wed January 17 th : 20 min change tempo run (Fartlek) 3 min easy (70%) 2 min hard(90%). Saturday January 20 th : 4 x 400 Rest 2 min. (90% effort) 8 x short Hill
More informationCOUGAR CROSS COUNTRY
COUGAR CROSS COUNTRY 017 FALL SEASON SPEED/STRENGTH/AGILITY SCHEDULE MONDAY through SATURDAY cross country team practice attendance is mandatory. PHASE 1 WARM UP & COOL DOWN PROCEDURES BELOW: PERFORMANCE
More informationBirkie Trail Half-Marathon 2015 General Training Plan and Progression
Birkie Trail Half-Marathon 2015 General Training Plan and Progression Overall Training Outline: The general progression of training should be to gradually increase both volume and intensity in the weeks
More informationimprover 10km running plan blf.org.uk/events runningwithus.com Training plans are provided by
10km running plan improver Training plans are provided by runningwithus.com /events Registered charity in England and Wales (326730), Scotland (038415) and the Isle of Man (1177) A few tips for using this
More informationSPARTAN MOUNTAIN SERIES TRAINING PLAN
SPARTAN MOUNTAIN SERIES TRAINING PLAN Our Spartan Mountain Series training program is designed to introduce Spartans of all skill levels to the proper training needed to get up, down and through whatever
More informationUCR Track and Field Members,
2015-16 UCR Track and Field Members, We hope that you have enjoyed this brief break from structured training the past few weeks and that you have taken time to recover both mentally and physically. As
More informationMid Distance sets (4 a week)
SUMMER 2014 WORKOUTS Warm-ups: (everyday) 10X100 free 1:50/2:00 Mix up with strokes, drills, kicking etc. 10X75 Cycle 1:40 Mix up with odds drill, evens kick, or odds drill, evens swim etc. 10X50 1:00
More informationChanhassen Boys Soccer Offseason Training
Activity 1 CONDITIONING ACTIVITIES Manchester United Fitness Test Length of run is 100 yds. RUN SPRINT TIME/ RECOVERY TIME: 1-10: 25 sec / 35 sec 11: 24 sec / 36 sec 12: 23 sec / 37 sec 13: 22 sec / 38
More informationJH Spring Break Workouts
JH Spring Break Workouts Below you will find a five day workout (six for 400-1600) schedule for spring break. We are asking you to do these workouts as faithfully as weather and facilities allow. Do the
More information10U/12U PHASE II - AGILITY & BALANCE LADDER: LATERAL 2 IN THE HOLE 10U/12U PHASE II - AGILITY & BALANCE LADDER: LATERAL 2 IN THE HOLE
0U/U PHASE II - AGILITY & BALANCE LADDER: LATERAL IN THE HOLE 0U/U PHASE II - AGILITY & BALANCE LADDER: LATERAL IN THE HOLE Stand sideways at one end of the ladder with one foot directly next to the ladder.
More informationSUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY **REST**
At minimum, walk 30 minutes, 5 days a week. Not sure if an exercise is right for you? Test your blood sugar before and after you work out. If your blood sugar is higher afterwards, the exercise is too
More informationTeam Goal: 2017 Inter Ac Champions!
Team Goal: 2017 Inter Ac Champions! Challenge: Down Load the TEAMBUILR AP Follow the conditioning program. Take advantage of the EA weight room! Play pick-up and work on your ball handling skills throughout
More informationHILLCREST VOLLEYBALL SUMMER CONDITIONING CALENDAR
HILLCREST VOLLEYBALL SUMMER CONDITIONING CALENDAR You will meet every Monday and Thursday at Hillcrest at 8:00 a.m. with a group of girls to complete the workouts for those particular days. Each day you
More informationAvon Office 2 Simsbury Rd. Avon, CT Office: (860) Fax: (860)
Katherine J. Coyner, MD UCONN Musculoskeletal Institute Medical Arts & Research Building 263 Farmington Ave. Farmington, CT 06030 Office: (860) 679-6600 Fax: (860) 679-6649 www.drcoyner.com Avon Office
More informationEquipment: Different colored Gator Skin Balls with 2-3 red balls (depending on class size) Pedometers Marker Cones
Carido Ball Different colored Gator Skin Balls with 2-3 red balls (depending on class size) Pedometers Marker Cones Students each wear a pedometer. Balls are scattered around the playing area. Students
More informationLisa Raleigh's. Mom & Baby Anywhere Workout
Lisa Raleigh's Mom & Baby Anywhere Workout Ready, Steady, Sweat! Let s face it, sometimes there simply is no way to escape mommy duties and hit the gym! Knowing how to train wherever you are is the key
More informationbeginner Half marathon running plan blf.org.uk/events runningwithus.com Training plans are provided by
Half marathon running plan beginner Training plans are provided by runningwithus.com /events Registered charity in England and Wales (326730), Scotland (038415) and the Isle of Man (1177) A few tips for
More informationMon Tue Wed Thu Fri Sat Sun (Week) Walk/run #1 Walk/run #2 Walk/run #3 Walk/run #4 Walk/run #5. min) min
February 2010 Mon Tue Wed Thu Fri Sat Sun (Week) SWIM FOCUS BIKE FOCUS RUN FOCUS RECOVERY See last page for swim and strength details! Walk/run #1 Walk/run #2 Walk/run #3 Walk/run #4 Walk/run #5 6 x (jog
More information***If you are caught sharing this manual ANYWHERE without written consent, there will be LEGAL action taken without warning***
The LEGAL STUFF The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counseling. The information should be used in conjunction with the guidance
More informationThe majority of equipment required to play these games can be purchased at your local Target or Wal-Mart store.
Thank you for purchasing Movement Based Games. Over the next several pages you will learn fun and challenging games that are appropriate for athletes and fitness enthusiasts alike! No matter if you provide
More information1 st season game: FRI, AUG 17 th
1 st day preseason: WED, AUG 1 st 1 st scrimmage: SAT, AUG 11 th 1 st season game: FRI, AUG 17 th The triumph can t be had without the struggle. - Wilma Rudolph (Athletics, 1956, 60) We all have dreams.
More information10U/12U PHASE I - AGILITY & BALANCE LADDER: SLALOM 10U/12U PHASE I - AGILITY & BALANCE LADDER: SLALOM
0U/U PHASE I - AGILITY & BALANCE LADDER: SLALOM 0U/U PHASE I - AGILITY & BALANCE LADDER: SLALOM Stand and face the ladder at one end. Keep both feet together and jump into the first square. Upon landing
More informationBURPEES BURPEES 10U/12U PHASE II - CORE & BACK 10U/12U PHASE II - CORE & BACK
0U/U PHASE II - CORE & BACK BURPEES 0U/U PHASE II - CORE & BACK BURPEES Stand in athletic position: feet shoulder width apart and knees slightly bent. Squat down into a crouched position with hands on
More informationJune 2016 Pioneer Field Hockey Summer Training
June 16 Pioneer Field Hockey Summer Training 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 Summer Kickoff! 5-7 pm i Journal Time! 21 22 minute run s: 10 push ups, 10 burpies, 30 second planks minute Run utes
More informationFIGURE 8s. FIGURE 8s 10U/12U PHASE II - PUCK HANDLING 10U/12U PHASE II - PUCK HANDLING. FOCUS Wrist action and cupped blade.
0U/2U PHASE II - PUCK HANDLING FIGURE 8s 0U/2U PHASE II - PUCK HANDLING FIGURE 8s FOCUS Wrist action and cupped blade. Use hockey ball to perform drill. Place 2 cones 3-4 feet apart from each other. Stand
More informationDAILY WORK OUT: Vacation. Sprinters/Jumpers
DAILY WORK OUT: Vacation Sprinters/Jumpers Monday: 200 m warm up or 0 min. EZ run 2 x (4x 200m) at 80 % effort. Recovery walk back. Recovery between sets walking for 5-0 min. 200m cool EZ run Strength
More informationOff Season Weekly Running Schedule Week #1
Off Season Weekly Running Schedule Week #1-4 mile run under 35 minutes -5 minute jump rope -1 mile jog -4 X 400 meter runs under 1:40 minutes -6 X 200 meter runs under 40 seconds -2 mile run (record your
More informationDefinition: Able to adjust oneself readily to different conditions: an adaptable person
Definition: Able to adjust oneself readily to different conditions: an adaptable person Mary was tall for a 7th grader, allowing her to play the power forward position but, when she got to high school
More informationHalf Marathon Training Program
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Lactate Threshold Repeats Easy Run Easy Run 15 minute warm-up Easy Run Easy Run Easy Run
More informationpracticing and mastering jumps includes step-by-step visuals!
practicing and mastering jumps includes step-by-step visuals! table of contents This guide should serve as an introduction to cheerleading jump techniques and should be used as a reference only. This guide
More informationThis is your guide to practical training sessions and warm up exercises for Match Officials in Ontario.
This is your guide to practical training sessions and warm up exercises for Match Officials in Ontario. These sessions have been carefully selected for maximum impact. You may add degrees of difficulty
More informationWarm up. Warm-up heart rate analysis
Match warm-up Warm-up heart rate analysis 3 5 2 1 4 Warm up 1) Walking, jogging, running 2) Mobilisation drills 3) Progressive accelerations 4) Dynamic stretching 5) Sprints (10-20-30 m) Match warm-up
More informationEXERCISE GUIDE STRENGTHEN YOUR CORE
EXERCISE GUIDE STRENGTHEN YOUR CORE BACK EXTENSION WITH BALL Rest your belly on the ball, feet planted wide apart on the floor behind you and hands resting on your lower back. Peel your chest away from
More informationLady Legends Basketball Workout Booklet
Lady Legends Workout Booklet Daring To Be Great! Lady Legends Workout Booklet Index Weekly Workout Routine.. 1 Conditioning Program....2 Plyometric Program...3 Plyometric Exercise Descriptions.....4 Ball
More informationSpeed Boost. 12 Week Training Plan
Speed Boost 12 Week Training Plan Welcome! This training program is all about making you faster. It s perfect for runners who have been consistently training for at least 3 months, can comfortably run
More informationimprover Marathon running plan blf.org.uk/events runningwithus.com Training plans are provided by
Marathon running plan improver Training plans are provided by runningwithus.com /events Registered charity in England and Wales (326730), Scotland (038415) and the Isle of Man (1177) A few tips for using
More informationPHYSICAL EDUCATION GRADES 1 AND 2
PHYSICAL EDUCATION GRADES 1 AND 2 SEPTEMBER Educational Movement and Rhythms 1. Walking 2. Running 3. Leaping 4. Hopping 5. Jumping 6. Skipping 7. Galloping 8. Sliding Each of these locomotor movements
More information27 Soccer Specific Conditioning Drills
27 Soccer Specific Conditioning Drills Free Email Newsletter at worldclasscoaching.com 27 Soccer Specific Conditioning Drills Technical and tactical sessions all with a conditioning element using a ball.
More informationDefinition: Having a confident expectation of something or someone; hope.
3-5 Definition: Having a confident expectation of something or someone; hope. Example:.After Sadie s 8th grade year, the High School Basketball coach met with all the future 9th grade girls and gave
More informationDeveloping a Summer Conditioning Program 12 Week Model
Developing a Summer Conditioning Program 12 Week Model This outline was written before the NCAA changed the rules for off the field training [discretionary time] 4 Goals of the Program Work Team Building
More informationTraining plans. 5k 10k Half Marathon. Beginner 33 mins 1 hour 8 mins 2 hours 30 mins. Intermediate 26 mins 54 mins 2 hours
Training tips Running 15 miles cross-city is a different kind of challenge. So we ve designed a training plan to whip you into the shape of your life, and to help you tackle anything the city throws at
More informationACL Base Strength Program Day 1
ACL Base Strength Program Day 1 Welcome to the Cratos ACL prevention program. This program was written by Physical Therapist and Athletic Trainer, Tasha Mulligan, to serve as a pre-season base strength
More informationMARATHON TRAINING HALF & FULL PROGRAMS
MARATHON ING HALF & FULL PROGRAMS WELCOME TO AAPTIV HALF & FULL MARATHON ING AAPTIV HALF & FULL MARATHON ING INTRO WELCOME TO THE AAPTIV MARATHON ING PROGRAM! WHETHER YOU RE TACKLING YOUR FIRST RACE OR
More informationGymnasts who compete at the competition should not have competed in any other type of gymnastics competition outside of school.
Year 3 & 4 Key Steps Gymnastics Competition. Start: 4.00PM (Team presentation and warm up) Teams should report to the sports hall before 3.45. Gymnasts who compete at the competition should not have competed
More informationMUFC STP. Sam s Training Program Samantha Hall Girl Scout Gold Award Project 2014
MUFC STP Sam s Training Program Samantha Hall Girl Scout Gold Award Project 2014 Coming together is the beginning Staying together is progress Working together is success MUFC-United We Are! STP (Sam s
More informationThe Hurdle Events. Jeff Martin IATCCC Clinic. Indianapolis, Indiana. 5 Myth s about Hurdling
The Hurdle Events Jeff Martin Indianapolis, Indiana 5 Myth s about Hurdling - Speed is not a necessity to hurdle fast - Good form not pure speed makes a good hurdler - An athlete that can t jump, throw,
More informationRF ONLINE 28 DAY FAT LOSS FORMULA TRAINING PROGRAM WORKOUT JOURNAL PROGRAM B
TRAINING PROGRAM WORKOUT JOURNAL PROGRAM B HOW TO FILL OUT THE JOURNAL FILL YOUR NAME HERE EXAMPLE FORM WEEK # OF YOUR PROGRAM DATE: DATE HERE WEIGHT: YOUR WEIGHT AT BEGINNING CALORIES: CALORIE ALLOWANCE
More informationMarch Building Character through Volleyball!
March 2016 Building Character through Volleyball! Definition: Able to adjust oneself readily to different conditions: an adaptable person. Mary was tall for a 7th grader, allowing her to play as a hitter
More informationHorizontal Jump Training. Reid Oldenburg East Troy High School
Horizontal Jump Training Reid Oldenburg East Troy High School Background In my third year at East Troy High School Physical Education Teacher Horizontal Jumps Coach Defensive Coordinator for the Football
More informationLADY DRAGONS SUMMER CONDITIONING ROUTINES & BASKETBALL DRILLS
LADY DRAGONS SUMMER CONDITIONING ROUTINES & BASKETBALL DRILLS INTRODUCTION Summer is about relaxing, enjoying your time off from school, and spending time with family and friends. However, it is also a
More informationMissy Kane Covenant Health Fitness Expert WEEK ONE
WORKOUTS FOR RUNNERS (ADVANCED) Missy Kane Covenant Health Fitness Expert * If you develop any injury or pain, make sure you see a physician and stop exercising. This training plan is designed for people
More informationHow do you perform the basic skills in Soccer with proper technique and how can you apply them to a Soccer game?
Topic: Soccer Unit Key Learning: It's important to understand the basic skills and fundamentals of Soccer. This unit will stress how to apply these skills to game play situations. Unit Essential Question(s):
More informationGeneric Activity: Speed & Agility Soccer Theme: 1 v 1 A. WARM-UP
Generic Activity: Speed & Agility Soccer Theme: 1 v 1 A. WARM-UP Yellows players take the ball and form a circle. Red players without a ball position themselves inside the circle. Yellow players with the
More informationWarm-up exercises with ball
Warm-up exercises with ball Warm-up with ball 1 2 R 8 R 9, without ball Jog with ball 1 0 Acceleration out - jogging in Sideways out - acceleration in Backwards out - acceleration in Accelerations with
More information10U/12U PHASE I - CORE & BACK BRIDGE LOG ROLL 10U/12U PHASE I - CORE & BACK BRIDGE LOG ROLL. MOVEMENT Start on all fours in push-up position.
0U/2U PHASE I - CORE & BACK BRIDGE LOG ROLL 0U/2U PHASE I - CORE & BACK BRIDGE LOG ROLL 2 3 4 Start on all fours in push-up position. Rotate hip up towards ceiling lifting left hand and left foot off floor.
More informationCIRCLE WRESTLING CIRCLE WRESTLING 6U/8U - UPPER & LOWER BODY HAND WRESTLING & 6U/8U - UPPER & LOWER BODY HAND WRESTLING &
6U/8U - UPPER & LOWER BODY HAND WRESTLING & HAND WRESTLING Divide players into partners. Pair up players of similar size. Grasp partner s right hand like a handshake. Place left foot forward and right
More informationCIRCLE WRESTLING 10U/12U PHASE I - UPPER & LOWER BODY HAND WRESTLING & CIRCLE WRESTLING 10U/12U PHASE I - UPPER & LOWER BODY HAND WRESTLING &
0U/U PHASE I - UPPER & LOWER BODY HAND WRESTLING & HAND WRESTLING SETUP Divide players into partners. Pair up players of similar size. Grasp partner s right hand like a handshake. Place left foot forward
More informationWEEK: Winter Off Season Sample Speed Agility Quickness
WEEK: 1 2014 Winter Off Season Sample Twisting Sit Ups 1 X 20 Bicycle 1 X 30 45 seconds Partner Sit Ups 1 X 30, 1 X 20 Resisted Running Acceleration Cond. Agility Agility- Accelerartion Conditioning Running
More informationLoughborough Dynamo Football Club Under 18's
Loughborough Dynamo Football Club Under 18's Pre-Season 2015-2016 Pre-season Fitness Plans Endurance www.ldjfc.co.uk LDJFC COACHING PLANNER Endurance SESSION BLOCK WEEK MANAGER/ COACH: AGE GROUP: No. OF
More informationCoach Vicki Mitchell 2018 Buffalo Marathon Training Program INTERMEDIATE LEVEL
2018 Buffalo Marathon Training Program INTERMEDIATE LEVEL Suggested starting base mileage = 20 + /week Assumes a base ability of completing a 3-4 mile run, and longer run (can be run-walk) of 8 Suggested
More informationSt. Louis Marathon Level IA / IB Schedule
Goal: To finish the marathon Recommended Background: St. Louis Marathon Level IA / IB Schedule Average weekly base of 10-20 miles in the last 3 weeks At least one 6-8 mile workout Phase Dates Sunday Monday
More informationHALF MARATHON TRAINING PROGRAMME
HALF MARATHON TRAINING PROGRAMME DURATION 15 weeks ACTIVITY 5 sessions and 2 rest days per week for the 15 week duration. Your sessions are outlined below SESSION 1 SESSION 2 SESSION 3 SESSION 4 SESSION
More information26. FLUTTER KICKS 50 FITNESS ACTIVITIES HEART RAISERS ON THE SPOT MARCH MONTH
MARCH 26. FLUTTER KICKS For small spaces, alternate left and right leg kicks in front of your body. Knees are slightly bent as you kick low and quick. Bend elbows at 90 degree angles and pump slightly
More information25 YARDS DOLPHIN KICK 25 YARDS DOLPHIN KICK 25 YARDS DOLPHIN KICK
WEEK 1 Day 1 6 25 YARDS DOLPHIN KICK ON FRONT WITH BOTH HANDS EXTENDED IN FRONT Hands can either be held tightly on top of each other in a streamline, or allowed to flow freely in front with slight movements.
More informationDAY 1. Heavy Bat Rotations 4 sets x 15 seconds
DAY 1 HITTING WORKOUT COMPLETE 1 CIRCUIT Heavy Bat Snaps 2 sets x 15 seconds Hold a heavy bat straight out in front of body. Slowly bring barrel to forehead, then snap back to starting position. Heavy
More informationPanther Soccer Tryout Information
Panther Soccer Tryout Information You must have the athletic packet on file at the school in order to participate! This packet must be turned in to Ms. Watkins by Nov 30, 207. 8th graders turn in to Coach
More informationU.S. Shooting Team Balance, Strength and Stability Workout. Training Work-Out
U.S. Shooting Team Balance, Strength and Stability Workout Training Work-Out Modified by Dan Durben and Sommer Wood November 2006 from the program originally developed by Amber Darland for the USA Shooting
More informationAdvanced 14-week half marathon training schedule.
2 Advanced 14-week half marathon training schedule. You should choose this plan the Advance training plan if you are a regular runner and plan to run 5-6 times per week in your half marathon build up.
More informationStabiliser Activities card 1 - stage 1
Stabiliser Activities card 1 - stage 1 Exercise- Paddle Plank 1- Start in a press up position with hands on 1 and 2 2- Lift right hand off number 2 then replace, then do the same with the left hand 3-
More informationReferee Injury Statistics
Referee Fitness Referee Injury Statistics The authors collected data on 74 referees, 30 of whom were center officials and 44 who were AR s. Officials suffered 102 injuries during that season. Center officials
More informationDefinition: Having a confident expectation of something or someone; hope.
2015 Definition: Having a confident expectation of something or someone; hope. Example: After Sadie s 8th grade year, the High School Volleyball coach met with all the future 9th grade girls and gave
More informationRace for the Kids Running Program
Race for the Kids Running Program Congratulations on being part of the RBC s Race for the Kids fun run. We at Kinetic Healthcare are excited once again to be a part of this event. One of the main things
More informationTraining Plan, Half Marathon (4 month plan)
Training Plan, Half Marathon (4 month plan) 17 week plan for the Bradford CityRun 3 training sessions per week This is suitable for someone who can easily run 10km without stopping and has regularly trained,
More informationPerformance Training in Football Refereeing Weekly Training Plan
WEEK 13 from Monday 24 th of March to Sunday 30 th of March Macrocycle VIII, week 1 (Training week 43) Performance Training in Football Refereeing Mon. 24 th : * Act. Rec. Tr. 162-50 recovery session in
More informationCoach Vicki Mitchell 2018 Buffalo Marathon Training Program ADVANCED LEVEL
2018 Buffalo Marathon Training Program ADVANCED LEVEL Suggested starting base mileage = 40 miles/week Assumes a base ability of completing a 5 mile runs, and longer run of 8-10 miles Suggested peak mileage
More informationGlencoe Youth Baseball Player Coach Developmental Series
Glencoe Youth Baseball Player Coach Developmental Series Dynamic Warm-ups: (Tony Bastinelli) 10-15 minutes -Start with a light jog, maybe two / three gym laps, w/ gloves on. Single file, no passing and
More information