UCSD In- Coming Freshman Summer Program

Transcription

1 UCSD In- Coming Freshman Summer Program Warm ups A thorough warm up is essential when working out, and is not to be skipped. A good warm up will prepare your body for the workout and will help prevent injuries and ensure that you are working out to your body s potential. The main goals of the warm up are to raise your body s core temperature, expose your neuromuscular system to the patterns and movements it will soon perform, and take your joints through the range of motion required of them by the workout. Below we have listed two separate warm ups to use before you lift. Familiarize yourself with these warm ups and intermittently use both. Follow the following link for a video demonstrating proper technique of each of the exercises. UCSD SUMMER IN- WEIGHTROOM WARM UP DAY 2 EXERCISE REPS EXERCISE REPS JUMP ROPE 3 MINS JUMPING JACKS 100 FIRE HYDRANTS 8E ANKLE GLIDES 10E HIP BRIDGE 2X10 HIP BRIDGE 10 ELBOW TO INSTEP W/ TWIST 5E HIP CIRCLES 8E W PRESS 8 INCHWORM 6 BW SQUAT 10 BLACKBURN 15 BENT OVER TWISTS 10E REVERSE LUNGE & TWIST 6 LATERAL SQUAT 6E HURDLE OVER UNDERS 6E SPIDERMAN 10 YARDS QUAD STRETCH 10 YARDS FIGURE FOUR 10 YARDS SUMO SQUAT 10 SL RDL 5E GOOD MORNING 10 LEG SWINGS 10E LEG SWINGS 10E DROP SQUATS 5 DONKEY KICKS 10 GROINERS 15 MOUNTAIN CLIMBERS 15E BROAD JUMP 3 TUCK JUMPS 8 Weight Training This program is designed to take place over 3 blocks, a block of training being 4 weeks, for a total of 3 months of training. Each block is specifically designed to progress in a certain manner so be sure to follow them in order. Click on the links for videos of each exercise before you arrive at the gym. It is important to understand what we want you to do; do not try to guess what an exercise is, even if you think you may know. Let the number of repetitions determine the weight. This means that you should use a weight that is just heavy enough to let you complete the required number of reps. Do not go so

2 heavy that you cannot complete the set, and do not go so light that the set is finished with great ease. Keep track of your work and progress, whether it is on a copy of this document or in a notebook. Often you will see exercises listed in consecutive order (eg. Pushup- 3 sets of 10; followed by Pull up- 3 sets of 10; followed by Side Lying Abduction 3 sets of 8 each leg), this is called a superset. You are to perform one set of each exercise before performing the second set of the first exercise listed. In this example, one set will consist of 10 pushups, 10 pull ups and 8 side lying abductions in that order. Each week is designed to have three days of lifting, with a day of rest in between. For example, you can lift on Monday, Wednesday, and Friday or Tuesday, Thursday, Saturday, etc. use the days of rest to do just that; rest. Remember, lifting weights doesn t get you strong; recovering from lifting weights gets you strong. If you are really eager to do something on your days off, do some of the stretching circuits or go for a brisk walk, but nothing strenuous. Lifting Program BLOCK 1 Week 1 Day 1 1. Step Up 3 sets of 5 each leg; after each set hold a Front Plank for 20 seconds 2. DB RDL- 3 sets of 8; after each set perform the Half Kneeling Ankle Glides for 3 reps on each foot 3. Pull up- Pushup Finisher ( BDs )- perform as many pull ups as you can and when you have to drop down immediately perform double the amount in pushups (e.g. I perform 8 good pull ups, drop down from the bar and immediately do 16 pushups). Work until you have performed 10 pull ups and 20 pushups. Day 2 1. Box Jump- 3 sets of 5; focus on landing quietly and with your whole foot on the box. After each set take a 10 yard Farmer's Carry(Pick up two heavy dumbbells one in each hand and holding them at your side, walk 10 yards while maintaining good upright posture) 2. Goblet Squat- 3 sets of 10; followed by Elbow to Instep Stretch hold for 20 seconds each side 3. Inverted Row- 3 sets of 10; followed by Single Leg Hip Bridge- 3 sets of 5 each leg; followed by 10 second Anti- rotation Band Hold on each side Day 3 1. Split Squat Jump- 3 sets of 5 each leg; followed by 3 sets of 10 Hip Pops each side 2. DB Reverse Lunge- 3 sets of 8 each leg; followed by Plate Movers 3 sets of 4 each side 3. Standing DB Press- 3 sets of 10; followed by Pull up 3 sets of 5; followed by Straight Arm Straight Leg Situp 3 sets of 8

3 WEEK 2 1. Step Up 3 sets of 8 each leg; after each set hold a Front Plank for 30 seconds 2. DB RDL - 3 sets of 10; after each set perform the Half Kneeling Ankle Glides for 5 reps on each foot 3. Pull up Pushup- Finisher ( BDs )- work to 15 total pull ups and 30 pushups DAY 2 1. Box Jump- 4 sets of 4; after each set take a 10 yard Farmer's Carry with heavier weight than last time 2. Goblet Squat- 3 sets of 10 heavier than last week; followed by Elbow to Instep Stretch hold for 20 seconds each side 3. Inverted Row- 3 sets of 10; followed by Single Leg Hip Bridge- 3 sets of 7 each leg; followed by 20 second Anti- rotation Band Hold on each side DAY 3 1. Split Squat Jump- 3 sets of 6 each leg; followed by 3 sets of 12 Hip Pops each side 2. DB Reverse Lunge- 3 sets of 10 each leg; followed by Plate Movers 3 sets of 5 each side 3. Standing DB Press- 3 sets of 10 heavier than last week; followed by Pull up 3 sets of 6; followed by Straight Arm Straight Leg Situp 3 sets of 10 WEEK 3 1. Step Up 3 sets of 10 each leg; after each set hold a Front Plank for 40 seconds 2. DB RDL- 3 sets of 12; after each set perform the Half Kneeling Ankle Glides for 7 reps on each foot 3. Pull up Pushup- Finisher ( BDs )- work to 20 total pull ups and 40 pushups DAY 2 1. Box Jump- 5 sets of 3; after each set take a 10 yard Farmer's Carry with heavier weight than last week 2. Goblet Squat- 3 sets of 10 heavier than last week; followed by Elbow to Instep Stretch hold for 30 seconds each side 3. Inverted Row- 3 sets of 10; followed by Single Leg Hip Bridge- 3 sets of 10 each leg; followed by 30 second Anti- rotation Band Hold on each side

4 DAY 3 1. Split Squat Jump- 3 sets of 8 each leg; followed by 3 sets of 14 Hip Pops each side 2. DB Reverse Lunge- 3 sets of 12 each leg; followed by Plate Movers 3 sets of 6 each side 3. Standing DB Press- 3 sets of 10 heavier than last week; followed by Pull up 3 sets of 7; followed by Straight Arm Straight Leg Situp 3 sets of 15 WEEK 4 1. Step Up 3 sets of 6 each leg; after each set hold a Front Plank for 30 seconds 2. DB RDL- 3 sets of 6; after each set perform the Half Kneeling Ankle Glides for 10 reps on each foot 3. Pull up Pushup- Finisher ( BDs )- work to 25 total pull ups and 50 pushups DAY 2 1. Box Jump- 3 sets of 3; after each set take a 10 yard Farmer's Carry with heavier weight than last week 2. Goblet Squat- 3 sets of 6; followed by Elbow to Instep Stretch hold for 30 seconds each side 3. Inverted Row- 3 sets of 6; followed by Single Leg Hip Bridge- 3 sets of 6 each leg; followed by 30 second Anti- rotation Band Hold on each side DAY 3 1. Split Squat Jump- 3 sets of 4 each leg; followed by 3 sets of 14 Hip Pops each side 2. DB Reverse Lunge- 3 sets of 8 each leg; followed by Plate Movers 3 sets of 6 each side 3. Standing DB Press- 3 sets of 6; followed by Pull up 3 sets of 5; followed by Straight Arm Straight Leg Situp 3 sets of 20

5 BLOCK 2 WEEK 1 1. Plate Hug Jump Squat- 3 sets of 3; followed by W Press- 3 sets of 5 2. DB RDL Row- 3 sets of 8; followed by Elbow to Instep Stretch 3 sets of 3 each side 3. Step Up- 4 sets of 4 each leg; followed by DB Bench Press 4 sets of 8; followed by Pallof Press- 4 sets of 8 each side DAY 2 1. Box Jump- 4 sets of 5; followed by Shoulder Dislocates- 4 sets of 5 2. Goblet Squat - 4 sets of 8; followed by Hip Flexor Stretch- 4 sets of 30 seconds each side 3. Pull up- 4 sets of 5; followed by Half Kneeling SA DB Press- 4 sets of 5; followed by Stir the Pot- 4 sets of 3 each way DAY 3 1. Broad Jump- 3 sets of 3; followed by Attack the Ground- 3 sets of 3 2. Plate Good Morning- 3 sets of 8; followed by Ankle Glides- 3 sets of 5 each 3. Pushup- 3 sets of max reps; followed by Inverted Row - 3 sets of 6; followed by Farmer's Carry- 3 sets of 2 trips WEEK 2 1. Plate Hug Jump Squat- 3 sets of 4; followed by W Press 3 sets of 5 2. DB RDL Row- 3 sets of 8 use a heavier weight than last week; followed by Elbow to Instep Stretch 3 sets of 4 each side 3. Step Up- 4 sets of 4 each leg use a heavier weight than last week; followed by DB Bench Press 4 sets of 10; followed by Pallof Press 4 sets of 10 each side DAY 2 1. Box Jump- 4 sets of 5; followed by Shoulder Dislocates 4 sets of 6 2. Goblet Squat - 3 sets of 10; followed by Hip Flexor Stretch- 4 sets of 30 seconds each side 3. Pull up- 4 sets of 6; followed by Half Kneeling SA DB Press- 4 sets of 6; followed by Stir the Pot- 4 sets of 4 each way

6 DAY 3 1. Broad Jump- 3 sets of 4; followed by Attack the Ground- 3 sets of 4 2. Plate Good Morning- 3 sets of 12; followed by Ankle Glides- 3 sets of 6 each 3. Pushup- 3 sets of max reps; followed by Inverted Row- 3 sets of 8; followed by Farmer's Carry 3 sets of 2 trips use a heavier weight than last week WEEK 3 1. Plate Hug Jump Squat- 3 sets of 5; followed by W Press 3 sets of 7 2. DB RDL Row- 4 sets of 6 use a heavier weight than last week; followed by Elbow to Instep Stretch 4 sets of 4 each side 3. Step Up- 4 sets of 6 each leg use a heavier weight than last week; followed by DB Bench Press 4 sets of 12 use a heavier weight than last week; followed by Pallof Press- 4 sets of 12 each side DAY 2 1. Box Jump- 5 sets of 3; followed by Shoulder Dislocates 5 sets of 5 2. Goblet Squat - 5 sets of 6 use a heavier weight than last week; followed by Hip Flexor Stretch- 5 sets of 20 seconds each side 3. Pull up- 4 sets of 7; followed by Half Kneeling SA DB Press- 4 sets of 7; followed by Stir the Pot- 4 sets of 5 each way DAY 3 1. Broad Jump- 3 sets of 5; followed by Attack the Ground- 3 sets of 5 2. Plate Good Morning- 3 sets of 14; followed by Ankle Glides- 3 sets of 7 each 3. Pushup- 3 sets of max reps; followed by Inverted Row- 3 sets of 10; followed by Farmer's Carry- 3 sets of 2 trips use a heavier weight than last week WEEK 4 1. Plate Hug Jump Squat- 3 sets of 3; followed by W Press 3 sets 7 2. DB RDL Row- 4 sets of 6 use a heavier weight than last week; followed by Elbow to Instep Stretch 4 sets of 4 each side 3. Step Up- 4 sets of 6 each leg use a heavier weight than last week; followed by DB Bench Press 4 sets of 6 use a heavier weight than last week; followed by Pallof Press- 4 sets of 6 each side

7 DAY 2 1. Box Jump- 5 sets of 3; followed by Shoulder Dislocates 5 sets of 5 2. Goblet Squat - 3 sets of 6; followed by Hip Flexor Stretch- 3 sets of 30 seconds each side 3. Pull up- 4 sets of 4; followed by Half Kneeling SA DB Press- 4 sets of 4; followed by Stir the Pot- 4 sets of 5 each way DAY 3 1. Broad Jump- 3 sets of 2; followed by Attack the Ground- 3 sets of 4 2. Plate Good Morning- 3 sets of 8; followed by Ankle Glides- 3 sets of 6 each 3. Pushup- 1 set of max reps; followed by Inverted Row- 3 sets of 5; followed by Farmer's Carry- 3 sets of 2 trips use a heavier weight than last week

8 BLOCK 3 WEEK 1 1. Split Squat Jump with dumbbells- 3 sets of 5 each leg; Down Dog- 3 sets of 3 2. BB RDL- 3 sets of 10; followed by Plank Reach Through- 3 sets of 4 each 3. Lunge Matrix- 3 sets of 2 times through on each leg; followed by Alternating DB Bench Press- 3 sets of 10 each arm DAY Foot to 2 Feet Box Jump (take off on one foot and land on both feet)- 3 sets of 3 each leg; followed by SB Rollout- 3 sets of 5 2. Goblet Squat 5 sets of 5; followed by Pigeon Pose Stretch- 5 sets of 30 second holds on each side 3. Pull up- 3 sets of max (write down your total); followed by Half Kneeling SA DB Press- 3 sets of 10 each arm DAY 3 1. Lateral Bound- 3 sets of 3 each way; followed by Fire Hydrants- 3 sets of 5 each side 2. Rear Foot Elevated Split Squat- 3 sets of 8 each leg; followed by Suitcase Carry- 3 sets of 1 trip each arm 3. Inverted Row- 4 sets of 6; followed by Pushup- 4 sets of max (write down your total) WEEK 2 1. Split Squat Jump with dumbbells - 3 sets of 6 each leg; Down Dog- 3 sets of 4 2. BB RDL- 4 sets of 8; followed by Plank Reach Through- 4 sets of 4 each 3. Lunge Matrix- 3 sets of 3 times through on each leg; followed by Alternating DB Bench Press- 3 sets of 8 each arm use a heavier weight than last week DAY Foot to 2 Feet Box Jump (take off on one foot and land on both feet)- 3 sets of 4 each leg; followed by SB Rollout- 3 sets of 6 2. Goblet Squat 5 sets of 5 use a heavier weight than last week; followed Pigeon Pose Stretch- 5 sets of 30 second holds on each side

9 3. Pull up- 3 sets of max beat last week s total; followed by Half Kneeling SA DB Press- 3 sets of 8 each arm use a heavier weight than last week DAY 3 1. Lateral Bound- 3 sets of 4 each way; followed by Fire Hydrants- 3 sets of 6 each side 2. Rear Foot Elevated Split Squat- 3 sets of 10 each leg; followed by Suitcase Carry- 3 sets of 2 trips each arm 3. Inverted Row- 4 sets of 8; followed by Pushup- 4 sets of max beat last week s total WEEK 3 1. Split Squat Jump with dumbbells - 3 sets of 7 each leg; Down Dog- 3 sets of 5 2. BB RDL- 5 sets of 7; followed by Plank Reach Through- 5 sets of 4 each 3. Lunge Matrix- 3 sets of 4 times through on each leg; followed by Alternating DB Bench Press- 3 sets of 6 each arm use a heavier weight than last week DAY Foot to 2 Feet Box Jump (take off on one foot and land on both feet)- 3 sets of 5 each leg; followed by SB Rollout- 3 sets of 7 2. Goblet Squat 5 sets of 5 use a heavier weight than last week; followed by Pigeon Pose Stretch- 5 sets of 30 second holds on each side 3. Pull up- 3 sets of max beat last week s total; followed by Half Kneeling SA DB Press- 3 sets of 6 each arm use a heavier weight than last week DAY 3 1. Lateral Bound- 3 sets of 5 each way; followed by Fire Hydrants- 3 sets of 8 each side 2. Rear Foot Elevated Split Squat- 3 sets of 12 each leg; followed by Suitcase Carry- 3 sets of 3 trips each arm 3. Inverted Row- 4 sets of 10; followed by Pushup- 4 sets of max beat last week s total WEEK 4 1. Split Squat Jump with dumbbells - 3 sets of 3 each leg; Down Dog- 3 sets of 3 2. BB RDL- 3 sets of 5; followed by Plank Reach Through- 3 sets of 4 each

10 3. Lunge Matrix- 3 sets of 3 times through on each leg; followed by Alternating DB Bench Press- 3 sets of 6 each arm DAY Foot to 2 Feet Box Jump (take off on one foot and land on both feet)- 3 sets of 3 each leg; followed by SB Rollout- 3 sets of 5 2. Goblet Squat 3 sets of 5; followed by Pigeon Pose Stretch- 3 sets of 30 second holds on each side 3. Pull up- 1 set of max; followed by Half Kneeling SA DB Press- 3 sets of 6 each arm DAY 3 1. Lateral Bound- 3 sets of 3 each way; followed by Fire Hydrants- 3 sets of 5 each side 2. Rear Foot Elevated Split Squat- 3 sets of 8 each leg; followed by Suitcase Carry- 3 sets of 3 trips each arm 3. Inverted Row- 4 sets of 6; followed by Pushup- 1 set of max (write down your total)

11 Conditioning and Agility Work We have provided conditioning and agility work for you to perform along with your weight training regimen. The conditioning and agility workouts are designed to be performed three days a week for 3 months, similar to the weight training. You can choose to alternate lifting days with conditioning days (e.g. lift on Monday, Wednesday, Friday; run on Tuesday, Thursday, Saturday; off on Sunday) or choose to run and lift on the same day and give yourself more days off completely. Choose a schedule that will fit best with your other summer activities and will provide you the best chance to accomplish all the work. We have designed the conditioning and agility work to consist of three days with different training goals. Day one will have a long duration conditioning focus, day two will be a shorter more intense conditioning focus, and day three will be mostly agility and speed work. Warm up A thorough warm up is needed for your conditioning work as well. You will use the same warm up each day you condition. The warm up is listed below along with a link to video demonstrating proper technique of each exercise. Exercise Light Jog Skip Backward Skip Side Slide with Arm Swing (Down and Back) Arm Swings/Shoulder Circles (fwd and Bkwd) Tapioca (Carioca with Low Knee s) Butt Kick Runs Backward Run A Skips Hi Knee Carioca (Down and Back) Kneeling Hip Flexor Stretch Single Leg Hip Bridge ( glute exercise) Clam Shells ( glute exercise) Fwd Lunge and Twist Inchworm Reverse Lunge with Overhead Reach Walking Single Leg RDL Lateral Squat Walk Walking Frankenstein Walking Knee Hug Walking Figure 4 Stretch Walking Quad Stretch Line Jumps Single Leg Line Hops Fast Feet /Slow Arms Sprints 2x UCSD Pre Conditioning Warm up Distance/Reps 400yds 20yds 20yds 20yds 10 each 20yds 20yds 20yds 20yds 20yds 10 each (hold stretch for 5 seconds each rep) 10x5 second hold each 10 each 10yds 10yds 10yds 10yds 10yds 10yds 10yds 10yds 10yds 5sec 5sec 5sec 10yds

12 DAY ONE CONDITIONING- METABOLIC RUNS These runs will improve your baseline aerobic conditioning. You should map out a route with the given distance and time yourself running it. Record your time for each week. You will run the same distance for three weeks and should improve upon your time each new session. Run each session hard and be honest with yourself. Intentionally running slow the first week will not help you improve and thus will be useless. Week 1 Time Week 2 Time Week 3 Time 2.0 Mile Run 2.0 Mile Run 2.0 Mile Run Week 4 Time Week 5 Time Week 6 Time 3.0 Mile Run 3.0 Mile Run 3.0 Mile Run Week 7 Time Week 8 Time Week 9 Time 3.5 Mile Run 3.5 Mile Run 3.5 Mile Run Week 10 Time Week 11 Time Week 12 Time 4.0 Mile Run 4.0 Mile Run 4.0 Mile Run

13 DAY TWO CONDITIONING- TEMPO RUNS AND BODYWEIGHT CIRCUITS TEMPO RUNS A tempo run is one in which you will run at a pace slightly slower than a sprint over a given distance and allow yourself some rest time before repeating to improve your ability to run at that pace. The goal is to increase the number of tempo runs over time to improve your sprinting endurance. There is no need to record your time for these, as long as you consistently run at the same pace we will improve by increasing the number of runs, and eventually decreasing the rest time in between each run. The distance and pace will be the same for each run; you are to run 100 yards at three- quarters speed (75% of your best sprint) for each tempo run. Week 1: 6 tempo runs with 1 minute 30 seconds rest in between Week 2: 8 tempo runs with 1 minute 30 seconds rest in between Week 3: 10 tempo runs with 1 minute 30 seconds rest in between Week 4: 12 tempo runs with 1 minute 30 seconds rest in between Week 5: 6 tempo runs with 1 minute rest in between Week 6: 8 tempo runs with 1 minute rest in between Week 7: 10 tempo runs with 1 minute rest in between Week 8: 12 tempo runs with 1 minute rest in between Week 9: 6 tempo runs with 30 seconds rest in between Week 10: 8 tempo runs with 30 seconds rest in between Week 11: 10 tempo runs with 30 seconds rest in between Week 12: 12 tempo runs with 30 seconds rest in between BODYWEIGHT CIRCUITS Bodyweight circuits improve your muscular endurance, while giving you a shorter more intense conditioning workout. You will have a few simple bodyweight exercises to perform in a circuit. This requires you to perform all the reps for a particular set of the first exercise before moving onto the second exercise and finishing the whole circuit as quickly as you can. Be sure to maintain good form and rest as needed but keep the clock running and try to improve your time each week. Bodyweight Circuit A: 5 Burpees, 10 BW Squats, 5 Pushups

14 Bodyweight Circuit B: 5 Burpees, 10 BW Squats, 5 Pushups, 4 Inchworms Bodyweight Circuit C: 5 Burpees, 10 BW Squats, 5 Pushups, 4 Inchworms, 8 Reverse Lunge (NO DUMBBELLS) each leg Week 1: Bodyweight Circuit A x 3 rounds. Record time: Week 2: Bodyweight Circuit A x 3 rounds. Record time (beat Week 1): Week 3: Bodyweight Circuit A x 5 rounds. Record time: Week 4: Bodyweight Circuit A x 5 rounds. Record time (beat Week 3): Week 5: Bodyweight Circuit B x 3 rounds. Record time: Week 6: Bodyweight Circuit B x 3 rounds. Record time (beat Week 5): Week 7: Bodyweight Circuit B x 5 rounds. Record time: Week 8: Bodyweight Circuit B x 5 rounds. Record time (beat Week 7): Week 9: Bodyweight Circuit C x 3 rounds. Record time: Week 10: Bodyweight Circuit C x 3 rounds. Record time (beat Week 9): Week 11: Bodyweight Circuit C x 5 rounds. Record time: Week 12: Bodyweight Circuit C x 5 rounds. Record time (beat Week 11):

15 DAY THREE- AGILITY AND SPEED WORK Day 3 has a focus on agility and speed work. We will outline some agility drills for you to perform. The key for today is to run each drill at your top speed (MAX EFFORT) and to rest enough in between so you feel fresh to start another rep. Each drill features quick change of direction, acceleration, and deceleration so it is best to familiarize yourself with the drill before you perform it. There will be four drills to run and every few weeks we will increase the number of reps you will perform. You can have a friend time you with a stopwatch and record your best time if you would like. Use the following reps for each week: Week 1: each drill 2 times each side Week 2: each drill 2 times each side Week 3: each drill 2 times each side Week 4: each drill 3 times each side Week 5: each drill 3 times each side Week 6: each drill 3 times each side Week 7: each drill 4 times each side Week 8: each drill 4 times each side Week 9: each drill 4 times each side Week 10: each drill 5 times each side Week 11: each drill 5 times each side Week 12: each drill 5 times each side

16 DRILL 1- PRO AGILITY Refer to the diagram below. Set up three cones in a row, exactly 5 yards apart from each other. The middle cone will be cone A, to the right of cone A will be cone B, and to the left of cone A will be cone C. Begin at cone A, upon starting you will turn and run to cone B and touch the cone (1), from there you will turn and run to cone C (2), touch the cone, and turn and run back to cone A (3). The clock will stop once you pass cone A. Be sure to run this drill an equal amount of times to each direction (i.e. switch the positions of cones B and C). Pro Agility Diagram 3 Cone C 5 yards Cone A 5 yards Cone B 2 1

17 DRILL 2- T DRILL Refer to the diagram below. Set up cones similarly to the pro agility drill, from cone A measure out a perpendicular line 10 yards and place a cone there. This will be cone A, cone B will be the middle of the T, to the right of cone B will be cone C, and to the left of cone B will be cone D. Begin at cone A and run to cone B (1), once at cone B you will SIDE SHUFFLE to cone C and touch the cone (2), then you will SIDE SHUFFLE to cone D and touch the cone (3), then you will SIDE SHUFFLE back to cone B and touch the cone (4), then you will BACKPEDDLE to cone A where the clock will stop (5). It is important to not cross your feet during the side shuffles. Be sure to run this drill equal times to each direction (i.e. switch cones C and D). T Drill Diagram

18 DRILL 3- X DRILL Refer to diagram below. Create a box with cones so that each side is 10 yards long. Starting at cone A you will sprint forward to cone B (1), plant and make a sharp cut and sprint to cone C (2), then you will sprint forward to cone D (3), plant and make a sharp cut in order to sprint back to cone A (4), plant and make a sharp cut and sprint to finish through cone B (5). X Drill Diagram

19 DRILL 5- L DRILL Refer to diagram below. Set up three cones 5 yards apart from each other in the shape of an upside- down L. Beginning at cone A you will sprint to cone B (1), touch the line and sprint back to cone A (2), touch the line and sprint back to cone B (3), there you will make a sharp cut and sprint to cone C (4), then you will circle around cone C and sprint back to cone B (5), turn and finish through cone A (6). Be sure to move cone C to the left of cone B and run the drill equally from both sides. L Drill Diagram

20 Stretching Circuit Here we will outline a simple stretching circuit for you to perform a few times a week to help with any soreness or tightness you might experience. These are just the basics we feel will keep you covered, by all means add your own stretches in if you want. You will want to hold each stretch for 30 seconds at a time, for two to three reps a side. Lat Stretch Place the back of your palm on a wall with your arm outstretched over your head. Try to reach your ear to your armpit, pushing your hand further overhead and into the wall. If your left arm is reached overhead you should feel a stretch on the left side of your upper back and into your left armpit. Chest Stretch Hold your arm up at a 90 degree angle from the elbow (think like a field goal symbol). Block your forearm with a wall or doorway, and turn your body away from your arm. If blocking your right forearm with a wall, you should feel a stretch in your right chest and the front of your shoulder. Hip Flexor Stretch At the bottom position of a lunge (one knee on the ground, the other foot extended in front), lean your hips forward and reach up and away from your front foot. If starting with your right knee on the ground, you should feel a stretch in the front of your right leg/hip. Hamstring Stretch Laying on your back extend a leg as high as you can without bending your knee and place your heel on a wall or table. Move yourself further or closer to the wall to keep your leg straight. If your right heel is up and blocked by a wall you should feel a stretch in the back of your right leg. Calf Stretch Place one heel at the base of a wall and your toes onto the wall, lean yourself closer to the wall. If your left heel is down and the toes of your left foot are on the wall you should feel a stretch in the back of your left leg below your knee.