2018 Summer Plan. Coach John Wooden (modified)

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Sophie Sutton
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1 2018 Summer Plan For maximum team accomplishment, each individual prepare herself to the best of her ability and then put her talent to work for the team. Coach John Wooden (modified)

2 May 2017 Sun Mon Tue Wed Thu Fri Sat IS 1 SAQ 1 PLYO 1 WT SAQ 2 PLYO 2 WT 2 IS IS 1 SAQ 3 PLYO= Plyometric IS = Interval Sprints SAQ= Speed, Agility and quickness BM= Ball Mastery WT= Weights Success measured by each one of us individually, is the peace of mind derived from making the absolute and complete effort to do the best of which you are capable. Coach John Wooden

3 June 2017 Sun Mon Tue Wed Thu Fri Sat WT 1 3 Mile WT 2 3 Mile WT 3 3 Mile SAQ 8 PLYO WT 4 3 Mile PLYO WT 1 PLYO 3 SAQ 3 SAQ 4 SAQ 5 The quality of your effort to realize your potential counts first and foremost coach John Wooden

4 July 2018 Sun Mon Tue Wed Thu Fri Sat WT Mile SAQ 6 SAQ 7 SAQ 8 PLYO 4 SAQ WT Mile SAQ 2 PLYO 5 SAQ 3 SAQ 4 PLYO 1 SAQ Mile WT mile SAQ 6 PLYO 2 SAQ 7 PLYO 3 SAQ 8 PLYO 4 SAQ SAQ 2 PLYO 5 24 SAQ 3 PLYO 1 25 SAQ 4 PLYO 2 26 PLYO 3 27 WT 1 SAQ Mile SAQ 6 SAQ 7 PLYO 4 PLYO 5 If you want to succeed you have to keep pushing beyond what you think you can do and find out what you re capable of Coach John Wooden

5 August 2018 Sun Mon Tue Wed Thu Fri Sat 5 6 SAQ 3 7 SAQ 4 1 SAQ 8 PLYO 1 8 SAQ 5 SAQ6 PLYO 3 2 SAQ 1 PLYO WT 2 SAQ 2 10 SEE YOU AT YORK 10:00AM 4 5 Mile 13 Perfection is what you re striving for, but perfection is an impossibility. However, striving for perfection is not an impossibility. Do the best you can under the conditions that exist. That is what counts. Coach John Wooden

6 PLYOMETRIC Groups and Description of Activities Group #1 Jumping Jacks All activities 4 (sets) X 10 (reps) Ski Jumps Mountain Climbers Tuck Jumps Group #2 Split Lunge Jumps Butt Kicks Globe Jumps Power Jacks Group 3 Squats Jumps Burpees High Knees Plank Jacks Group #4 Alternative Lunge Box Jumps Lateral Jump Right Leg Lateral Jump Left Leg Group #5 Air Squats Split Lunges jumps (see above) Frog Jumps Side Lunges

Personal Best Measurements Weight Activity 1st time 2nd time 3rd time 4th time 5th time 6th time 7th time Bent Over Rows Cleans Dumbbell Single Squats Single Leg RDL s Dumbbell Shoulder Press Squats

7 Personal Best Measurements Weight Activity 1st time 2nd time 3rd time 4th time 5th time 6th time 7th time Bent Over Rows Cleans Dumbbell Single Squats Single Leg RDL s Dumbbell Shoulder Press Squats Dumbbell Bench Hamstring Curl Seated Rows RDL s Lat Pull Downs Dumbbell Hip Swing Dumbbell 1 Leg Step Ups Dumbbell Push Jerks Dumbbell Single Leg Raises May June July August Distance Time Distance Mile 3 Mile 3 Mile 3 Mile 3 Time Distance Mile 4 Mile 4 Mile 4 Mile 3 Mile 4 Mile 4 Time Distance Mile 5 Time

8 Interval Sprint Groups Group #1 Group #2 Number of Yards Rest (seconds) Number of Yards Rest (seconds) Repetitions Repetitions Speed Agility Quickness #1 300 Yard Shuttle 8 sets (30 sec #2 Star Run 8 sets (30 sec 8 reps (30 second rest between each rep) #3 Funnel Run 8 sets (30 sec # ladder 8 sets (30 sec #5 Two tower Run 8 sets (30 sec #6 Hand Run 8 sets (30 sec #7 Super Weave 8 sets (30 sec #8 Snake Run 8 sets (30 sec

9 Ball Mastery 100 touches a move before you go to the next move Phase #1 Phase #2 Phase #3 Juggle 15min Tennis ball 5min Size 1 ball 5min Size 5 ball 5min Juggle low, low, high Juggle middle, inside, outside BMS Toe Taps with Pullbacks BMS Bells with Ronaldo turn Sticky tape 25x each foot Pullback Push 25x each foot Pullback Push Behind Step Over Touch Rolls Brazilian Toe Taps Snake Sekan Cruyff Juggle 15min Tennis ball 5min Size 1 ball 5min Size 5 ball 5min Juggle low, low, high Juggle middle, inside, outside Fluid Bells Fake Cruyff Stop Go Go Stop Go Ronaldo Rabanah The Best Roll & Go Di Martino 2 footed Di Martino 1 footed Juggle 15min Tennis ball 5min Size 1 ball 5min Size 5 ball 5min Juggle low, low, high Juggle middle, inside, outside 3x3 box 45sec How many turns can you complete Bell Bell Rolls Smiley Face outside of the foot Smiley Face inside of the foot Figure 8 Pullback L turn Outside Chop Figure 8 s Sole Pull Figure 8 s Bellss, Outside, Inside, Step Over Bell, Bell, Push, Pull Bell, Bell, Fake, Pull Video to help with the Ball Master Beast Mode Phase 1: Beast Mode Phase 2: Beast Mode Phase 3: All Phases of Ball Mastery are on YOUTUBE

10 Weights Groups and Description of Activities Group #1 Bent Over Rows All activities 4 (sets) X 10 (reps) Dips Push-ups Cleans Dumbbell Single Squats Group #2 Single Leg RDL s Dumbbell Shoulder Press Squat Dumbbell Bench Hamstring Curl Group #3 Seated Rows RDL s Lat Pulldown Dumbbell Hip Swing Group #4 Pull ups Dumbbell 1 leg step ups Dumbbell push jerks Single Leg Dumbbell calf raises

HOLIDAY TRIMMINGS WORKOUTS

HOLIDAY TRIMMINGS WORKOUTS Carlos s FreeMotion Workout Warm up: 5-10 minutes Machine of your choice FreeMotion: (30 60 second break in between each set) Upper Body Chest: Three sets of 10 Standing single arm alternating chest press