Phase #1 Recovery / Moderate Intensity / Endurance

Size: px
Start display at page:

Download "Phase #1 Recovery / Moderate Intensity / Endurance"

Transcription

1 This training exercise was developed by Bill Jordan, Track and Field coach at Slippery rock University. Bill also develops fitness programs for US Soccer. Phase #1 Recovery / Moderate Intensity / Endurance Although very few high level referees ever truly get to experience an off season, phase #1 typically indicates a transition period and the beginning of your new training cycle. For this reasons, I feel this is a good time to focus on active recovery and preparation for the upcoming season. Each referee will need to assess their individual fitness level and address any small nagging injuries that have built up over the long season. Many athletes push through these small injuries, only to find themselves in major trouble, both physically and mentally, during the upcoming season. I highly encourage each individual to take their time with the active recovery process to insure that they are properly prepared for training and officiating in the upcoming season. With that being stated, recovery and inactivity are two completely different things. Despite popular belief, sitting on the couch is not the most effective way to recover from a long season. Instead, a regimented training plan that is devoted to light aerobic work, flexibility and general strength development is recommended. Additionally, the use of alternative workout equipment such as: biking, elliptical, rowers, and most importantly the pool, is highly recommended as well. Following a few weeks of active recovery, each athlete will begin to build up their fitness base. The focus of this progression should be to slowly build up your aerobic base with long duration cross training workouts. As you progresses forward, adding in a few long interval workouts at a moderate tempo will also be beneficial in bridging the gap between recovery and field activity. Furthermore, I have noticed that many of our injuries are because of two very easy to fix problems. First, we must increase our range of motion, and secondly we must increase our general (CORE) strength. I know we are all pressed for time and would like to be at home with our families as much as possible; however, each of you should try to devote 10 to 20 minutes, a few nights every week, to stretching and increasing your core strength. There is no better place to do this than your living room floor. There is a reason that televised soccer has very few commercials, they are a waste of time, so don t waist yours. Use this time to become stronger. Phase #1 Objectives: 1. Recover from previous season, this may take a few weeks (Light activity until complete) 2. Begin to rebuild your aerobic base using cross training or endurance workouts (2 days per at least 60-70% HRMax 30-45min) 3. Begin moderate intensity aerobic interval workouts (2 day per about 70-75%HRMax) 4. Increase core strength (3 days per week) 5. Increase general flexibility (5-10 min every day you are active)

2 6. Increase general strength: Weight Lifting (Optional) 7. Establish good eating habits and begin to track diet Phase #1 Goals: 1. By the end of this training phase each athlete should test their abilities with a 3 mile run. Excellent = Total time 19:30 (6:30 mile pace) Great = Total time 21:00 (7:00 mile pace) Average = Total time 22:30 (7:30 mile pace) Acceptable = Total time 24:00 (8:00 mile pace) 2. Be able to complete all core training routine without resting during workouts. 3. Test % body fat: use a professional if possible, or use BMI chart to assess your self Example Training Week Sunday Cross Training/ Endurance Training 30-45min Monday Active Recovery Strength Tuesday Moderate Intensity Intervals Wednesday Active Recovery Strength Thursday Cross Training/ Endurance Training 45-60min Friday Active Recovery Strength Saturday Moderate Intensity Intervals Moderate Pre Game Training Week Pre Game -5 Day Cross Training/ Endurance Training 30-45min Pre Game -4 Day Active Recovery Strength Pre Game -3 Day Moderate Intensity Intervals Pre Game -2 Day Cross Training/ Endurance Training 30-45min Pre Game -1 Day 15min Field Running Dynamic Flexibility Easy Agility 2-3 Easy Stride Outs CD: Stretching Game Day Game (Assess Game Intensity, establish training for upcoming week) Post Game +1 Day 15-20min run 4-6 stride outs 10min jogging Stretching Roll legs out

3 Sunday and Thursday Endurance and Cross Training : Short modified warm up 5min aerobic and 5min dynamic flexibility Cross training or endurance running: Intensity: 65 to 75 % HRmax Duration: 30 to 60min Type: Running, biking, rowing, swimming, water running, elliptical, Etc For the next few months try to use multiple types of aerobic equipment to slowing build up your endurance levels. The focus should be to minimize the impact force on the body while slowly increasing the intensity level and duration. Your goal should be to increase the duration first up to 45min, then slowly increase the intensity level. Most of these workouts should be done at an intensity level that is easy to moderately difficult, normal conversation should be possible throughout each workout. Make sure not to use the same machines during each workout, a variety is always best. : Slowly decrease your heart rate followed by an extensive flexibility session Moderate Intensity : See Attached Sheet Moderate intensity running workout: Tuesday and Saturday Total Time 66 min 15min 36 min 3 x 10min 2min walk jog recovery between sets Beginner Level = 65-75% HRM (Apx 1.25 miles per rep - 8:00 pace) Middle Level = 70-75% HRM (Apx 1.3 to 1.4 miles per rep - 7:30 pace) Advanced Level = 70-80% HRM (Apx 1.4 to 1.5 miles per rep- 7:00 pace) (Feel free to add an additional set if necessary) : See Attached Sheet Moderate Intensity : See Attached Sheet Moderate intensity running workout: 15min Total Time 70min 15min 40min 3 sets x 12 min 2min walk jog recovery between sets Beginner Level = 65-75% HRM (Apx 1.5 miles per rep 8:00 pace) Middle Level = 70-75% HRM (Apx 1.6 to 1.7 miles per rep 7:30 + pace) Advanced Level = 70-80% HRM (Apx 1.75 miles per rep 7:00 pace) : See Attached Sheet 15min Moderate Intensity Total Time 57 to 61m : See Attached Sheet 15 min Moderate intensity running workout: min Beginner Level = 70-80% HRM 2 sets of 2 miles 3min rest (Apx 8:00 to 7:30min Pace) Middle Level = 70-80% HRM 2 sets of 2 miles 2min rest (Apx 7:30 to 7min Pace Advanced Level: = 70-80% HRM 3 sets of 2 miles 3min rest (Apx 7:30 to 6:30 Pace) First two mile should be at a comfortable pace (Slightly harder than talking pace) Second two mile should faster per mile that first set- (push yourself out of your comfort level) Advanced: Third set should be at the same pace as the second set : See Attached Sheet 15 min

4 Moderate Intensity : See Attached Sheet Moderate intensity running workout: Total Time 63min 15min 33min 4 x 75%HRM 1:30min walk jog recovery between sets Beginner Level = 65-75% HRM (Apx 0.9 miles per rep 8:00 to 7:45 pace) Middle Level = 70-75% HRM (Apx 0.9 to 1 miles per rep 7:45 to 7:00 pace) Advanced Level = 75-80% HRM (Apx 1 to 1.1 miles per rep 7 to 6:00 pace) : See Attached Sheet 15min Moderate Intensity Total Time 64min : See Attached Sheet 15min Moderate intensity running workout: 34 min Beginner Level = 70-80% HRM 4 sets of 1 miles 2 min rest (Apx 8:00 to 7:30min Pace) Middle Level = 70-80% HRM 4 sets of 1 miles 1 min rest (Apx 7:30 to 7min Pace) Advanced Level: = 70-80% HRM 5 sets of 1 miles 2 min rest (Apx 7:00 to 6:00 Pace) First two mile should be at a comfortable pace Third mile will be run at a up tempo pace about Fourth Mile will be run at a comfortable pace Fifth mile will be run at a faster pace than the third mile time : See Attached Sheet 15 min Moderate Intensity : See Attached Sheet Moderate intensity running workout: 6-7 x 75%HRM 1:30min walk jog recovery between sets Beginner Level = 65-75% HRM (Apx 900m) Middle Level = 70-80% HRM (Apx 950m) Advanced Level = 70-80% HRM (Apx 1000m) : See Attached Sheet Moderate Intensity : See Attached Sheet Moderate intensity running workout: 5 x 75%HRM 1:30min walk jog recovery between sets Beginner Level = 65-75% HRM (Apx 1000m per rep) Middle Level = 70-80% HRM (Apx 1100m per rep) Advanced Level = 70-80% HRM (Apx 1200 per rep) (Feel free to add an additional set if necessary) : See Attached Sheet Total Time 57 min 15 min 27 min 15 min Total Time 61min 15min 31min 15min Moderate Intensity Total Time 67min : See Attached Sheet 15min Moderate intensity running workout: 37min Beginner Level = 70-80% HRM 3 sets of 1.5 miles 3min rest (Apx 7:00 to 7:30min Pace)

5 Middle Level = 70-80% HRM 3 sets of 1.5 miles 2min rest (Apx 6:30 to 7min Pace Advanced Level: = 70-80% HRM 4 sets of 1.5 miles 3min rest (Apx 6:00 to 6:30 Pace) First two sets should be at a comfortable pace (Slightly harder than talking pace) Last set should be faster per mile than first set. : See Attached Sheet 15min Moderate Intensity : See Attached Sheet Test out session: 3 mile run for time Excellent = Total time 19:30 (6:30 mile pace) Great = Total time 21:00 (7:00 mile pace) Average = Total time 22:30 (7:30 mile pace) Acceptable = Total time 24:00 (8:00 mile pace) : See Attached Sheet Total Time 55min 15min 25min 15 min The Time Will Come When Summer Will Ask What You Were Doing All Winter

6 Phase #2 Endurance/ Agility In many ways the second training phase will pick up where the first training phase left off, with the primary focus being moderate intensity interval workouts. These workouts are specifically designed to increase an athlete s muscular endurance and aerobic abilities. As you will see the intensity level (pace) of these exercises is not excessively high at this point in the training cycle. However, because the rest periods are short and the interval durations are long; these workouts will pose a significant challenge to many athletes. As we move forward throughout the year, the focus of your training will slowly shift towards higher intensity interval workouts. Nevertheless, for this phase athletes need to focus on running each interval workout at the correct pace for their ability level. As you run each workout, pay close attention to the pace and intensity of each repetition; a well run workout will have consistent pace and intensity throughout the entire workout. Conversely, a poorly run workout with inconsistent pace and intensity will only hinder the athlete s progress. Continuing to build general muscular strength, core strength and flexibility will need to continue as a high priority. IF YOUR CORE IS WEEK, NOTHING ELSE CAN BE STRONG As we move closer to the start of the regular season, we will also need to prepare your bodies for movement on the pitch. Unfortunately, many officials simply skip this section of training, which can result in major injuries down the road. As you begin to add in multi directional movements into your training routine, the first focus needs to be on developing the strength, balance and stability within the joints. All too often athletes want to be fast NOW, the goal of this training section is to allow your body s small muscle movers to first gain strength, so that later major muscle movers can be developed without causing injuries. In other words, if you put a Faerie engine in a Smart car, something is going to break. For this reason agility exercises need to start out slow and build up over time. The list of agility exercises is designed to be done in order to help develop these areas and prevent injuries. Although many early workouts will be easy at first please do not skip forward or add in additional exercises as you will only miss essential training aspects.

7 Phase #2 Objectives: 1. Continue to build an aerobic base using cross training and Endurance exercises (2 days per at least 65-75% HRM 30-60min per workout) 2. Increase the intensity of your long duration interval workouts (2 day per about 75-80%HRM 4-6 intervals of between 3 and 8min per interval) 3. Begin to incorporate light agility exercises into your weekly training plan (Easy foot work plyos and movement agility 2 day per week) 4. Increase core strength (3 days per week) 5. Increase general flexibility (5-10min every day you are active) 6. Increase general strength (Optional) 7. Maintain good eating habits and continue to track diet Phase #2 Goals: 1. Re-teat 3 mile run and track progress. (Make sure to use the same course as before) 2. Perform Friday s Hard workout #5 to the highest level possible. 3. Test % body fat: use a professional if possible, or use BMI chart to assess your self 4. Wall Compression Test Starting down on all fours, (Hands and knees) take one foot, with a slightly bent knee place it up against a solid wall. From this position lift the body off of the ground so that you are only supported by one foot on the wall and your arms. This should resemble a plank position but with the free knee hanging under your suspended body. Hold this position as straight as possible for about 15 seconds then without putting your feet down switch legs and hold for an additional 15seconds; repeat 2 times on each side. If your body sags downwards then both lower and upper abdominals are week and need added work. If you push your hips upwards and make a bridge then your back extensors are wee and need attention. Continue to improve your core strength until you are able to hold both positions for extended periods of times (30 + sec) with a straight body position for multiple reps.

8 Example Training Week Sunday Active Recovery 15min easy run Long Strength Monday High / Moderate Intensity Interval Cool down Tuesday Active Recovery 15min easy run Long Strength Wednesday Easy Agility Ex Endurance min Cool down Thursday Active Recovery 15min easy run Long Strength Friday Moderate Intensity Interval WO Cool down Saturday Easy Agility Ex Cross Train 30-60min Cool down Moderate Pre Game Training Week (High Level Game) Pre Game -5 Day Moderate Intensity Interval WO Pre Game -4 Day Easy Agility Ex Endurance min Cool down Pre Game -3 Day Active Recovery 15min easy run Long Strength Pre Game -2 Day Easy Agility Ex Light Interval WO (Same As -5 but Slower Pace) Pre Game -1 Day 15min Field Running Dynamic Flexibility Easy Agility 2-3 Easy Stride Outs CD: Stretching Game Day Post Game +1 Day Game 15-20min run 4-6 stride outs (Assess Game 10min jogging Intensity, establish Stretching training for Roll legs out upcoming week) Hard Pre Game Training Week (Moderate to Easy Game) Pre Game -5 Day High / Moderate Intensity Interval Pre Game -4 Day Active Recovery 15min easy run Long Strength Pre Game -3 Day Easy Agility Ex Endurance min Cool down Pre Game -2 Day Moderate Intensity Interval WO Pre Game -1 Day 15min Field Running Dynamic Flexibility Easy Agility 2-3 Easy Strides Game Day Game (Assess Game Intensity, establish training for upcoming week) Post Game +1 Day Cross Train 30-60min "Failure to prepare is preparing to fail."

9 Monday and Friday Moderate Intensity Total Time 64min : See Attached Sheet 15min Moderate intensity running workout: 34 min Beginner Level = 70-80% HRM 4 sets of 1 miles 2 min rest (Apx 8:00 to 7:30min Pace) Middle Level = 70-80% HRM 4 sets of 1 miles 1 min rest (Apx 7:30 to 7min Pace) Advanced Level: = 70-80% HRM 5 sets of 1 miles 2 min rest (Apx 7:00 to 6:00 Pace) First two mile should be at a comfortable pace Third mile will be run at a up tempo pace about Fourth Mile will be run at a comfortable pace Fifth mile will be run at a faster pace than the third mile time : See Attached Sheet 15 min Moderate Intensity : See Attached Sheet Moderate intensity running workout: 6-7 x 75%HRM 1:30min walk jog recovery between sets Beginner Level = 65-75% HRM (Apx 900m) Middle Level = 70-80% HRM (Apx 950m) Advanced Level = 70-80% HRM (Apx 1000m) : See Attached Sheet Moderate Intensity : See Attached Sheet Moderate intensity running workout: 5 x 75%HRM 1:30min walk jog recovery between sets Beginner Level = 65-75% HRM (Apx 1000m per rep) Middle Level = 70-80% HRM (Apx 1100m per rep) Advanced Level = 70-80% HRM (Apx 1200 per rep) (Feel free to add an additional set if necessary) : See Attached Sheet Total Time 57 min 15 min 27 min 15 min Total Time 61min 15min 31min 15min Moderate Intensity Total Time 67min : See Attached Sheet 15min Moderate intensity running workout: 37min Beginner Level = 70-80% HRM 3 sets of 1.5 miles 3min rest (Apx 7:00 to 7:30min Pace) Middle Level = 70-80% HRM 3 sets of 1.5 miles 2min rest (Apx 6:30 to 7min Pace Advanced Level: = 70-80% HRM 4 sets of 1.5 miles 3min rest (Apx 6:00 to 6:30 Pace) First two sets should be at a comfortable pace (Slightly harder than talking pace) Last set should be faster per mile than first set. : See Attached Sheet 15min

10 Moderate Intensity Total Time 51min : See Attached Sheet 15min Moderate intensity running workout: 21min 2min tempo HRM +30sec easy recovery jogging 4min tempo HRM +30sec easy recovery jogging 6min tempo HRM +1min easy recovery jogging 4min tempo HRM +30sec easy recovery jogging 2min tempo HRM +30sec easy recovery jogging Remember this workout should be moderately stressfully, Beginner Level = 70-80% HRM (Cover about 400m for every 2min segment) Middle Level = 70-80% HRM (Cover about 450m for every 2min segment) Advanced Level: = 70-80% HRM (Cover about 500m every 2min segment) Add additional 6min runs with 1min rest if needed : See Attached Sheet 15min Moderate Intensity Total Time 72min : See Attached Sheet 15min Moderate intensity running workout: 42min 9min tempo HRM + 1min easy recovery jogging 6min tempo HRM + 1min easy recovery jogging 3min tempo HRM + 1min easy recovery jogging 9min tempo HRM + 1min easy recovery jogging 6min tempo HRM + 1min easy recovery jogging 3min tempo HRM + 1min easy recovery jogging Beginner Level = 70-80% HRM (Cover about 500 to 550m for every 3min segment) Middle Level = 70-80% HRM (Cover about 600 to 650m for every 3min segment) Advanced Level: = 70-80% HRM (Cover about 700 to 750m for every 3min segment) : See Attached Sheet 15min Moderate Intensity Total Time 62min : See Attached Sheet 15 min Moderate intensity running workout: 32min 6min tempo HRM +1min easy recovery jogging 4min tempo HRM +30sec easy recovery jogging 2min tempo HRM +30sec easy recovery jogging 2min easy jogging 6min tempo HRM +1min easy recovery jogging 4min tempo HRM +30sec easy recovery jogging 2min tempo HRM +30sec easy recovery jogging Beginner Level = 70-80% HRM (Cover about 400m for every 2min segment) Middle Level = 70-80% HRM (Cover about 450m for every 2min segment) Advanced Level: = 70-80% HRM (Cover about 500m every 2min segment) Add additional 2min runs with 1min rest as needed : See Attached Sheet 15min

11 Moderate Intensity Total Time 70min : See Attached Sheet 15min Moderate intensity running workout: 40min 2min easy jogging + 1min hard 85%HRmax (No recovery during sets, 2min walk between sets) Beginner Athletes: Do 5 reps of 2 sets Moderate Athletes: Do 4 reps of 3 sets Advanced Athletes: Do 5 reps of 3 sets : See Attached Sheet 15min Moderate Intensity Workout : See Attached Sheet Moderate Intensity Running Workout Total Time 57min 15min 27min Set #1: 2min 80% HRM + 1min jogging recovery X 2 reps Set #2 1min 85% HRM + 30 sec jogging recovery X 3 reps Set #3 2min 80% HRM + 1min jogging recovery X 2 reps Set #4 1min 85% HRM + 30 sec jogging recovery X 3 reps Set #5 2min 80% HRM + 1min jogging recovery X 2 reps Beginner Athletes: Do 2 reps of all 5 sets Moderate Athletes: Do as listed above Advanced Athletes: Do 3 reps of all 5 sets : See Attached Sheet 15min Moderate Intensity : See Attached Sheet Test out session: 3 mile run for time Excellent = Total time 19:30 (6:30 mile pace) Great = Total time 21:00 (7:00 mile pace) Average = Total time 22:30 (7:30 mile pace) Acceptable = Total time 24:00 (8:00 mile pace) : See Attached Sheet Total Time 55min 15min 25min 15 min

12 Wednesday and Saturday Agility and Cross Training # 1 : See Attached Sheet Easy Foot Work Plyos/ o Toe and Heal Walks IN, and Out 2 X 30m Each Drill o Balance on one leg with opposite Knee Up (Running Arms) 2 X 30sec each leg (If possible close your eyes) o In place toe hops (Be quick and aggressive) 2X20sec o Front to back line hops, (2 feet) (Be quick and aggressive) 2X20sec o Side to side line hops, (2 feet) (Be quick and aggressive) 2X20sec o High Knee Walking (Focus on form and good posture) 2 X30m o Easy High Knee Skipping (Front Knee Z Position) 2 X30m o Low Side Slide; (Stay down with your hips throughout Exercise) 2 X30m o Easy Backwards Jogging 2 X30m o Low Side Slide + Switch Directions Every third step 2X30m o Easy Backwards Jogging 2X30m Cross training: 30 to 45 min of continuous activity your choice Game play, biking, swimming, bleachers, etc (Low impact is preferred) Try to keep your Heart Rate Above 75% HRM : See Attached Sheet Agility and Cross Training #2 : See Attached Sheet Easy Foot Work Plyos/ o Standing on one foot (Use opposite leg to write the letters of the alphabet) Both Sides o Toe and Heal Walks IN, and Out 3X30m Each Drill o Balance on one leg with opposite Knee Up (Running Arms) 2X30sec each leg Everyone Eyes Closed (If possible stand on unstable surface) o In place toe hops (Alternate Directions of toes) 3X20sec o Front to back line hops, (2 feet) (Be quick and aggressive) 3X20sec o Side to side line hops, (2 feet) (Be quick and aggressive) 3X20sec o Box Hops (2 feet) (Be quick and aggressive) 3X20sec o Easy High Knee Skipping (Front Knee Z Position) 2 X30m o Low Side Slide + Switch Directions Every third step 2X30m o Easy Backwards Jogging + turn and jog out 15m X 4 o Low Side Slide 15m + turn and jog out 15m X 4 Both Directions o Easy Backwards Jogging + stop and jog forward 15m X 4 Cross training: 30 to 45 min of continuous activity your choice Game play, biking, swimming, bleachers, etc (Low impact is preferred) Try to keep your Heart Rate Above 75% HRM : See Attached Sheet

13 Agility and Low Intensity Endurance #3 : See Attached Sheet Easy Agility Exercises o Standing on one foot (Use opposite leg to write the letters of the alphabet) Both Sides o Toe and Heal Walks IN, and Out 3 X 30m Each Drill o Balance on one leg with opposite Knee Up (Running Arms) 2 X 30sec each leg Everyone Eyes Closed (If possible stand on unstable surface) o In place toe hops (Alternate Directions of toes) 3 X 20sec o Front to back line hops, (Single Leg) (Be quick and aggressive) 3X15sec Each o Side to side line hops, (Single Leg) (Be quick and aggressive) 3X15sec Each o Box Hops (Single Leg) (Be quick and aggressive) 3X15sec Each Agility Exercises Circuit: (Intensity level should be low) Jogging forward 15m + Cut and run back to start 15m + 10sec Rest Back wards jogging 15m + Cut and run forward 15m + 10sec Rest Side slide right 15m + Cut and run forward 15m + 10sec Rest Side slide right 15m + Cut and run forward 15m + 1min Rest This should be a very easy exercise to set up, everything is done 15m down and 15m coming back to the starting position. Do all four different exercises with a short break between exercises then a 2min break between sets. Perform 4 sets at a low intensity. Cross training: 30 to 45 min of continuous activity your choice Keep your Heart Rate Above 75% HRM (Low Impact if possible) : See Attached Sheet Agility and Low Intensity Endurance #4 : See Attached Sheet Low intensity running workout: 4 mile run at comfortable pace Try to keep your Heart Rate Above 75% HRM Easy Agility Exercises o Standing on one foot (Use opposite leg to write the letters of the alphabet) Both Sides o Toe and Heal Walks IN, and Out 3 X 30m Each Drill o Balance on one leg with opposite Knee Up (Running Arms) 3 X 30sec Each leg Everyone Eyes Closed (If possible stand on unstable surface) o In place toe hops (Alternate Directions of toes) 3 X 20sec o Front to back line hops, (Single Leg) (Be quick and aggressive) 3X15sec Each o Side to side line hops, (Single Leg) (Be quick and aggressive) 3X15sec Each o Box Hops (Single Leg) (Be quick and aggressive) 3X15sec Each o Forward Hurdle Hops (2feet) (Controlled Small Hops) 3 X 6 jumps o Side Hurdle Hops (2 Feet) (Perform each direction) 2 X 6 jumps o Single Leg Forward Leap (Catch you self and balance on each side) 2 X 4 each side (You do not need to travel very far, just focus on how you catch you self, Good stable pos) o Single Leg Lateral Leap (Catch you self and balance on each side) 2 X 4 each side (Like before you do not need to travel very far, just focus on how you catch you self) : See Attached Sheet

14 Agility and Cross Training #5 : See Attached Sheet Easy Agility Exercises o In place toe hops (Alternate Directions of toes) 3 X 20sec o Front to back line hops, (Single Leg) (Be quick and aggressive) 2X15sec Each o Side to side line hops, (Single Leg) (Be quick and aggressive) 2X15sec Each o Box Hops (Single Leg) (Be quick and aggressive) 2X15sec Each o Forward Hurdle Hops (Single Leg) 3 X 6 jumps o Side Hurdle Hops (Single leg) (Perform each direction) 2 X 6 jumps o Single Leg Forward Leap (Catch you self and balance on each side) 2 X 4 each side (Begin to increase length of jump but still catch you self, good stable pos) o Single Leg Lateral Leap (Catch you self and balance on each side) 2 X 4 each side (Begin to increase length of jump but still catch you self, good stable pos) Agility Exercises Circuit: (Intensity level should be Moderate) Jogging forward 15m + Cut and run back to start 15m + 10sec Rest Back wards jogging 15m + Cut and run forward 15m + 10sec Rest Side slide right 15m + Cut and run forward 15m + 10sec Rest Side slide right 15m + Cut and run forward 15m + 1min Rest Perform 4 sets at a moderate to high intensity, focus on cutting form and body position. Cross training: 30 to 45 min of continuous activity your choice Game play, biking, swimming, bleachers, etc (Low impact is preferred) Try to keep your Heart Rate Above 75% HRM : See Attached Sheet Agility and Low Intensity Endurance #6 : See Attached Sheet Low intensity running workout: 3-4 mile run at comfortable pace Try to keep your Heart Rate Above 75% HRM Easy Agility Exercises o In place toe hops (Alternate Directions of toes) 3 X 20sec o In place toe hops with fast hip turn every third rep (Alternate directions) 2X10 Each side (This drill is meant to teach you how to quickly square your hips to the directions in which you need to move, make sure you are moving your hips 90degrees to each direction) o Lateral cross over and stop (alternate between Right and Left Side) 3X10 Total (This drill is done by starting in an athletic stance and aggressively pushing is one direction while taking the back foot across your body, then quickly breaking down and re-establishing your athletic stance) o 4 Consecutive Forward Hurdle Hops (Double Leg) + 30m Easy Sprint X5 o 4 Consecutive Side Hurdle Hops (Double leg) + 30m Easy Sprint X5 each side Stride Outs: 4 X 50m (Open up your stride at a moderate pace while focusing on running form) : See Attached Sheet

15 Agility and Cross Training #7 : See Attached Sheet Easy Agility Exercises o In place toe hops (Alternate Directions of toes) 3 X 20sec o In place toe hops with fast hip turn every third rep (Alternate directions) 2X10 Each side (This drill is meant to teach you how to quickly square your hips to the directions in which you need to move, make sure you are moving your hips 90degrees to each direction) o Lateral cross over and stop (alternate between Right and Left Side) 3X10 Total (This drill is done by starting in an athletic stance and aggressively pushing is one direction while taking the back foot across your body, then quickly breaking down and re-establishing your athletic stance) o 4 Consecutive Forward Hurdle Hops (Double Leg) + 30m Easy Sprint X5 o 4 Consecutive Side Hurdle Hops (Double leg) + 30m Easy Sprint X5 each side After field agility exercises perform 30 min easy jogging on a low impact surface. Try to keep your Heart Rate Above 75% HRM Stride Outs: 4 X 50m (Open up your stride at a moderate pace while focusing on running form) : See Attached Sheet Agility and Low Intensity Endurance #8 : See Attached Sheet Cross training: 30 to 45 min of continuous activity your choice Keep your Heart Rate Above 75% HRM (Low Impact if possible) Easy Agility Exercises o In place toe hops (Alternate Directions of toes) 3 X 20sec o In place toe hops with fast hip turn every third rep (Alternate directions) 2X10 Each side o 4 Consecutive Forward Hurdle Hops (Single Leg) + 30m Easy Sprint X5 o 4 Consecutive Side Hurdle Hops (Single leg) + 30m Easy Sprint X5 Each side o Lateral cross over and stop (alternate between Right and Left Side) 2X10 Total o Lateral Cross over right and left + easy sprint (10 Meters) 2X3 Each Side o Backwards jog (10m) + Turn and Sprint out (20m) 2X4 Stride Outs: 4 X 50m (Open up your stride at a moderate pace while focusing on running form) : See Attached Sheet

16 Agility and Low Intensity Endurance #9 : See Attached Sheet Easy Agility Exercises o Balance on one leg with opposite Knee Up (Running Arms) 2 X 30sec each leg Everyone Eyes Closed (If possible stand on unstable surface) o In place toe hops (Alternate Directions of toes) 3 X 20sec o Front to back line hops, (Single Leg) (Be quick and aggressive) 3X15sec Each o Side to side line hops, (Single Leg) (Be quick and aggressive) 3X15sec Each o Single Leg Forward Leap (Catch you self and balance on each side) 2 X 4 each side (Begin to increase length of jump but still catch you self, good stable pos) o Single Leg Lateral Leap (Catch you self and balance on each side) 2 X 4 each side (Begin to increase length of jump but still catch you self, good stable pos) Agility Exercises Circuit: (Intensity level should be low) Jogging forward 15m + Cut and run back to start 15m + 10sec Rest Back wards jogging 15m + Cut and run forward 15m + 10sec Rest Side slide right 15m + Cut and run forward 15m + 10sec Rest Side slide right 15m + Cut and run forward 15m + 1min Rest Perform 4 sets at a moderate to high intensity, focus on cutting form and body position. Low intensity running workout: 3-4 mile run at comfortable pace Try to keep your Heart Rate Above 75% HRM : See Attached Sheet Agility and Low Intensity Endurance #10 : See Attached Sheet Cross training: 30 to 45 min of continuous activity your choice Keep your Heart Rate Above 75% HRM (Low Impact if possible) Easy Agility Ladder Exercises: (First Set Slow) o Ever step + 15m sprint out 2X2 o Two feet in every step +15m Sprint out 2X2 o 90 degree hip pops + 15m Sprint out 2X2 o Icky Shuffle + 15m Sprint out 2X2 Stride Outs: 4 X 50m (Open up your stride at a moderate pace while focusing on running form) : See Attached Sheet

17 Agility and Low Intensity Endurance #11 : See Attached Sheet Easy Agility Exercises o Front to back line hops, (Single Leg) (Be quick and aggressive) 3X15sec Each o Side to side line hops, (Single Leg) (Be quick and aggressive) 3X15sec Each o Single Leg Lateral Leap (Catch you self and balance on each side) 2 X 4 each side Agility Exercises Circuit: (Intensity level should be low) Jogging forward 15m + Cut and run back to start 15m + 10sec Rest Back wards jogging 15m + Cut and run forward 15m + 10sec Rest Side slide right 15m + Cut and run forward 15m + 10sec Rest Side slide right 15m + Cut and run forward 15m + 1min Rest This should be a very easy exercise to set up, everything is done 15m down and 15m coming back to the starting position. Do all four different exercises with a short break between exercises then a 2min break between sets. Perform 5 sets at a moderate intensity. Low intensity running workout: 3-4 mile run at comfortable pace Try to keep your Heart Rate Above 75% HRM : See Attached Sheet Agility and Low Intensity Endurance #12 : See Attached Sheet Cross training: 30 to 45 min of continuous activity your choice Keep your Heart Rate Above 75% HRM (Low Impact if possible) Easy Agility Ladder Exercises: o Ever step + 15m sprint out 3 total o Two Later hops in every step +15m Sprint out 4 total o 90 degree hip pops + 15m Sprint out 3 total o Icky Shuffle + 15m Sprint out 3 total o Side Skiers + 15m Sprint out 4 total Stride Outs: 4 X 50m (Open up your stride at a moderate pace while focusing on running form) : See Attached Sheet Agility and Low Intensity Endurance #13 : See Attached Sheet Easy Agility Exercises o In place toe hops (Alternate Directions of toes) 3 X 20sec o Front to back line hops, (Single Leg) (Be quick and aggressive) 3X15sec Each o Side to side line hops, (Single Leg) (Be quick and aggressive) 3X15sec Each Agility Exercises Circuit: (Intensity level should be low) Jogging forward 15m + Cut and run back to start 15m + 10sec Rest Back wards jogging 15m + Cut and run forward 15m + 10sec Rest Side slide right 15m + Cut and run forward 15m + 10sec Rest

18 Side slide right 15m + Cut and run forward 15m + 1min Rest This should be a very easy exercise to set up, everything is done 15m down and 15m coming back to the starting position. Do all four different exercises with a short break between exercises then a 2min break between sets. Perform 6 sets at a moderate intensity. Low intensity running workout: 3-4 mile run at comfortable pace Try to keep your Heart Rate Above 75% HRM : See Attached Sheet Agility and Low Intensity Endurance #14 : See Attached Sheet Cross training: 30 to 45 min of continuous activity your choice Keep your Heart Rate Above 75% HRM (Low Impact if possible) Easy Agility Ladder Exercises: o Ever step + 15m sprint out 3 total o Two Later hops in every step +15m Sprint out 4 total o 90 degree hip pops + 15m Sprint out 3 total o Side Skiers + 15m Sprint out 4 total o Backwards one foot in every step + 15m Sprint out 3 total Stride Outs: 4 X 50m (Open up your stride at a moderate pace while focusing on running form) : See Attached Sheet Agility and Low Intensity Endurance #15 : See Attached Sheet Easy Agility Exercises o Single Leg Forward Leap (Catch you self and balance on each side) 2 X 4 each side (Begin to increase length of jump but still catch you self, good stable pos) o Single Leg Lateral Leap (Catch you self and balance on each side) 2 X 4 each side (Begin to increase length of jump but still catch you self, good stable pos) Agility Exercises Circuit: (Intensity level should be low) Jogging forward 15m + Cut and run back to start 15m + 10sec Rest Back wards jogging 15m + Cut and run forward 15m + 10sec Rest Side slide right 15m + Cut and run forward 15m + 10sec Rest Side slide right 15m + Cut and run forward 15m + 1min Rest This should be a very easy exercise to set up, everything is done 15m down and 15m coming back to the starting position. Do all four different exercises with a short break between exercises then a 2min break between sets. Perform 4 sets at a High intensity. Low intensity running workout: 4 mile run at comfortable pace Try to keep your Heart Rate Above 75% HRM : See Attached Sheet

19 Phase #3 Moderate Field Endurance / Speed Endurance For most referees phase three is an exciting time of year. Tpically, this is when the season begins and training takes a step out of the gym and onto the pitch. Much of this phase should be devoted to once again getting comfortable moving around the pitch. This will be done by reemphasizing some of the agility exercises for phase two, while also adding in field specific agility exercises. As you will see I have coupled many of your agility workouts with moderate interval and speed endurance workouts. The goal of this marriage is to increase your fast twitch muscle fibers and field motor mechanics while maintaining a base building component to each workout session. In addition, athletes should continue to slowly increase the intensity and pace of their interval workouts. As you begin to use high intensity interval workouts in your weekly training it is important to reemphasize a few key points. Exercise consistency is a key attribute of a well run workout. Athletes should be conscious of their ability level and chose appropriate workouts, so that each exercise can be run with consistent pace and intensity levels. Good athletes make it a point to track their personal progress throughout the year. I suggest taking a few moments at the end of each training week to write down some basic thoughts about your week. (Pace of intervals, how your body feels after hard workouts, which workouts you are performing, any modifications to the workouts, etc) This process will help athletes better listen to their bodies and adjust their training to fit the needs of upcoming weeks. More importantly athletes will be able to insure that they are making progress towards being the best athlete possible. Additionally, some of the high intensity workouts within phase three are specifically designed to help individuals prepare for the interval portion of the fitness test. I would highly suggest incorporating a few of these specific fitness test workouts into each month s training plan. In my opinion, our current fitness test is considered to be the base line fitness assessment to be able to officiate a match. For this reason each athlete should be able to pass the test at any time throughout the season. Lastly, although recovery is always an important aspect of a good training plan, as we begin to increase the pace of our workouts, recovery becomes ever more important. Make sure that every day includes some type of light activity followed by stretching and massage. Recovery days are an excellent time to use cross training equipment or aquatics to aid in the regeneration process and/or additional aerobic work. I often tell athletes to sweat and stretch every day to keep your injuries away.

20 Objectives; 1. Continue to build an aerobic base using, continuous running workouts. (1-2 days per at least 65-75% HRM min per workout) 2. Moderate intensity Field intervals workouts as a primary workout focus (1 day per about 80-85%HRM) 3. High intensity intervals workouts as a primary workout focus (1 day per about 80-85%HRM) 4. Incorporate moderate field agility and speed endurance exercises into your weekly training plan (Speed Endurance and field agility movement 2 day per week) 5. Continue to increase core strength, general flexibility, general strength 6. Maintain good eating habits and continue to track diet Phase #3 Goals: 1. Be able to complete at least10 laps of the FIFA sprint interval test at 30/40 pace 2. Perform Thursday s Field speed endurance workout #5 to the highest level possible. 3. Test % body fat: use a professional if possible, or use BMI chart to assess your self 4. Wall Compression Test: (Re-test same as Phase 3 + Advanced Test) Advanced compressions Test: Perform the test with the same procedures as before but this time for repetitions max. Fold each side for 20seconds and then switch legs while holding your body in a straight elevated plank position. Continue to switch sides while maintaining elevates, until you fail. Track your total time and repeat on a regular basis to track progress.

21 Example Training Week Sunday Monday Active Recovery 15min easy run Aerobic Running Long 30-45min Strength Strength Tuesday High Intensity Interval WO Cool down Wednesday Active Recovery 15min easy run Long Strength Thursday Long Field Agility Speed endurance Strength Friday Active Recovery Or Endurance Strength Saturday Agility Exercises Moderate intensity Interval Workout Cool down Moderate Pre Game Training Week (High Level Game) Pre Game 5 Day Aerobic Running Long Day 45 min Strength Pre Game 4 Day High Intensity Interval WO Cool down Pre Game 3 Day Active Recovery 15min easy run Long Strength Pre Game 2 Day Long Field Agility Speed endurance Strength Pre Game 1 Day 15min Field Run Dynamic Flexibility Easy Agility 2-3 Easy Strides Strength Game Day Game (Assess Game Intensity, establish training for upcoming week) Post Game +1 Day 15-20min run 4-6 stride outs 10min jogging Stretching Roll legs out Hard Pre Game Training Week (Moderate to Easy Game) Pre Game -5 Day High / Moderate Intensity Interval Pre Game -4 Day Active Recovery 15min easy run Long Strength Pre Game -3 Day Agility Exercises Moderate intensity Interval Workout Cool down Pre Game -2 Day Aerobic Field Run 30 min zone Pre Game -1 Day 15min Field Running Dynamic Flexibility Easy Agility 2-3 Easy Strides Game Day Game (Assess Game Intensity, establish training for upcoming week) "Winners have formed the habit of doing things losers don't like to do." Post Game +1 Day Cross Train 30-45min

22 Sundays / Wednesday / Friday Active Recovery Short : Find and enjoyable way to break a sweet for at least 15min (Have Fun) Short dynamic stretching session 4-6 easy 50m stride outs (No field specific movements) Extensive : Easy jogging 10min Static Stretching 10min Roller 10min : See GENERAL STRENGTH TRAINING s Strength: See CORE STRENGTH TRAINING Monday Aerobic Run / Cross Training Short : Modify Attached Sheet Intensity: Try to keep your Heart Rate between 70 and 85% of your HRMax Duration: 30 to 45 min Type: Running o Modification: Biking, rowing, swimming, water running, elliptical, Etc This workout will be done once per week for the next few months. The intent of the workout is to continue the recovery process from the weekend, provide moderate increases in endurance levels, and prepare the athlete for the upcoming weeks training. By now 30 to 45min of running at your target zone should be comfortable and easy. For this day there will be no set schedule for Beginner, Moderate and Advanced. Each athlete will need to make a personal assessment of their bodies and plan accordingly. Because of this your total distance could change from week to week dramatically. I would suggest keeping the total distance somewhere between 3.5 and 6 miles. If possible alter the pace and intensity of the runs slightly throughout the workout. If you feel that your weekend game was very strenuous and more rest is needed feel free to alter the workout to be done on cross training equipment. : Slowly decrease your heart rate followed by an extensive flexibility session : See GENERAL STRENGTH TRAINING s Strength: See CORE STRENGTH TRAINING

23 Tuesday High Intensity Total Time 60min : See Attached Sheet 15min High Intensity Running 30min (1 min High intensity 85% heart rate max + 30 sec jogging recovery) 2min easy jogging (1 min High intensity 85% heart rate max + 30 sec jogging recovery) 2min easy jogging (1 min High intensity 85% heart rate max + 30 sec jogging recovery) 2min easy jogging (1 min High intensity 85% heart rate max + 30 sec jogging recovery) Beginner Athletes: Do 3 reps per set Moderate Athletes: Do 4 reps per set Advanced Athletes: Do 5 reps per set : See Attached Sheet 15min High Intensity Total Time 50min : See Attached Sheet 15min Workout High Intensity (200m Intervals) 20min Run 200m on track in 40sec then rest for 45 sec. You should walk around to stay loose but you will start the next rep the same place you finished the previous rep. The work out should be done by counting laps, two interval repetitions per lap. 2min recovery between sets Beginner Athletes: Pace = 40+ sec 2 sets of 3 laps Moderate Athletes: Pace = sec 3 sets of 3 laps Advanced Athletes: Pace = sec 3 sets of 3 laps : See attached sheet 15min Sheet High Intensity Running Total Time 50min : See Attached Sheet 15min Workout: Interval Pace Runs: Test Prep 20min 16 X sec per interval Focus on pace and tempo of the run, be relaxed make it feel easy. At the end of each repetition slowly run or jog into a walk, slowing down quickly will only waist energy. Practice timing your walking recovery so that you hit the line on the move, the last thing you want to do is get their early and stand or be late and be behind the group. Beginner Athletes: Pace = 30 sec pace / 40sec recovery X 16 reps Moderate Athletes: Pace = 30sec pace / 35sec recovery X16 reps Advanced Athletes: Pace = 30sec pace / 30sec recovery X16 reps : See attached sheet 15min

24 High Intensity Running Total Time 50min : See Attached Sheet 15min Workout: High Intensity Interval 20min %HRM + 30 sec Walking recovery X 3 reps (Approx 150M) %HRM + 30 sec Walking recovery X 2 reps (Approx 200 / 250M) 1min easy jogging recovery %HRM + 30 sec Walking recovery X 3 reps (Approx 150M) %HRM + 30 sec Walking recovery X 2 reps (Approx 200 / 250M) 1min easy jogging recovery %HRM + 30 sec Walking recovery X 3 reps (Approx 150M) %HRM + 30 sec Walking recovery X 2 reps (Approx 200 / 250M) Beginner Athletes: Walk between sets for recovery / use 200m distance Moderate Athletes: As listed above / Use 250m distance Advanced Athletes: As listed above / Add in 4 th series o : 5 to 10min jogging and walking return to Resting Heart Rate 15min : 5 to 10 min Static stretching and ABS High Intensity Running Total Time 70min : See Attached Sheet 15min High intensity Field Running Workout 40min 2min recovery between sets Green = 50% run / 27sec Yellow = 70% run / 15sec Red = 85-90% run / 20sec Blue = 60sec walk / jog recovery Beginner Athletes: 2 sets of 4 laps Moderate Athletes: 3 sets of 4 laps Advanced Athletes: 4 sets of 4 laps : See attached sheet 15min

25 High Intensity Running : See Attached Sheet High Intensity Workout Total workout time 50min 15min 20 min Red = 80-85% HRMax Green = Fast Walking Recovery Rest: 2min jogging rec. between sets (Down and back is one lap) APX: 30 sec for the runs 15 sec for the walking recovery, Beginner Athletes: 3 sets of 5 laps Moderate Athletes: 4 sets of 5 laps Advanced Athletes: 4 sets of 5 laps (Easy Jog for recovery) : See attached sheet 15min

26 Thursday Field Agility / Field Speed Endurance Total Time 60min : See Attached Sheet 15min Box Agility Workout 15min Red = Green = Blue = Purple= Yellow= Hard Sprint 80% S Max Side Slide Facing In Walking recovery Backwards jogging Side Slide Facing out Rest: Beginner Athletes: 2 sets of 2 laps Moderate Athletes: 2 sets of 2-3 laps Advanced Athletes: 2 sets of 3-4 laps (Switch Directions After Each Set) 3min active recovery between sets Field Speed Exercise 15min Red= Green= Blue= Sprint 85-90% S Max Jogging Walking Set 1: Field Sprints As Indicated Recovery: 2minutes Set 2-3 Now, the referees run backwards before the sprint and the assistant referees sideways Beginner Athletes: 2 sets of 3 laps Moderate Athletes: 2 sets of 3-4 laps Advanced Athletes: 3 sets of 3-4 laps : See Attached Sheet 15min

27 Field Agility / Field Speed Endurance Total Time 60min : See Attached Sheet Field Agility Red= sprint Green=Jogging Purple= backwards Yellow=sideways Alt. sides Blue=walking Beginner Athletes: 2 sets of 2 laps Moderate Athletes: 2 sets of 3 laps Advanced Athletes: 3 sets of 3 laps Speed Exercise Red=sprint Green= Jogging Sta m Set 1: Alternate between Jogging and Sprinting until you get to the end of the pitch then jog back J S Set 2-3: Variation: instead of jogging, run backwards or sideways. Beginner Athletes: 2 sets of 3 laps Moderate Athletes: 2 sets of 4 laps Advanced Athletes: 3 sets of 3 laps : See Attached Sheet

28 Field Agility / Field Speed Endurance : See Attached Sheet 15min Box Agility/ Speed Workout 10min Red = Green = Blue = Yellow= Hard Sprint 90% S Max Side Slide Facing Out Walking recovery Side Slide Facing In Beginner Athletes: 2 sets of 2 laps Moderate Athletes: 2 sets of 3 laps Advanced Athletes: 3 sets of 3 laps Rest: 2min active recovery between sets Extended speed exercise W J Red= Green = Blue= Sprint Jogging Walking Beginner Athletes: 2 sets of 3 laps Moderate Athletes: 2 sets of 4 laps Advanced Athletes: 3 sets of 3 laps W J S J J S J S J : See Attached Sheet s Strength: See Attached Sheet Star S

29 Aerobic Run / Field Agility Total Time 60min : See Attached Sheet 15min Field Agility 10 min Red = Hard Sprint 80% S Max Green = Walking Yellow= Alternate between Slide R, Slide L, and Back Run Complete: 2 sets of 2 laps Rest: 1min active recovery 2min following exercise Field Sprint Exercises 20min Red = Hard Sprint 90% S Max Blue = Walk / Jog Recovery Green = Set 1 - Easy Run Set 2 Side R / L Set 3 Back wards Set 4 Side R / L Rest 2min between sets Sta Beginner Athletes: 2 sets of 5 laps Moderate Athletes: 3 sets of 4 laps Advanced Athletes: 4 sets of 4 laps : See Attached Sheet 15min

30 Field Speed Endurance Total Time 55min : See Attached Sheet 15min Field Speed Extended speed exercises Yellow= sideways R/L Red= sprint 4 sets of fast sprints Set 1 (8x20m) Set 2 (6x40m) Set 3 (4x60m) Set 4 (2x80m) Recovery 2min between each set Total duration min Set 1 Set Set Set S S 6x40 S 4x60m 2x80m S All together, 20 fast runs should be performed from a dynamic start position. Decelerate smoothly, turn and jog back to the start. Depending on the fitness level, the restarts are timed as follows: Advanced Moderate Beginner (Start each Rep) (Start each Rep) (Start each Rep) Set 1 every 20sec Set 1 every 25 sec Set 1 every 30sec Set 2 every 40sec Set 2 every 40 sec Set 2 every 45sec Set 3 every 50sec Set 3 every 55 sec Set 3 every 60sec Set 4 every 60sec Set 4 every 65 sec Set 4 every 70sec Recovery: 2min in between each set : See Attached Sheet 15min

31 Saturday Agility / Moderate Intensity Total Time 70min : See attached sheet 15min Workout: Agility Ladder 15min Easy Agility Ladder Exercises: o Ever step + 15m sprint out 3 total o Lateral fast feet 2 in every rung + 15m Sprint out 4 total o 90 degree hip pops + 15m Sprint out 3 total o Icky Shuffle + 15m Sprint out 3 total o Side Skiers + 15m Sprint out 4 total Workout: Moderate field workout 25min Red = 75-85% HRM Moderate Intensity Should be at a good pace but still comfortable After a few reps you should be slightly out of Breath to the point where talk is somewhat difficult Blue = Moderate Jog Green = Fast Walking Beginner Athletes: 3 sets of 3 laps Moderate Athletes: 3 sets of 4 laps Advanced Athletes: 4 sets of 4 laps : See attached sheet 15min Agility / Moderate Intensity Total Time 70min : See attached sheet 15min Workout: Agility Ladder 15min o Ever step + 15m sprint out 3 total o Two Foot Later hops in every step +15m Sprint out 4 total 2 each side o 90 degree hip pops + 15m Sprint out 3 total o One foot forward hops + 15m Sprint out 4 total 2 each side o One foot lateral hops + 15m Sprint out 4 total 2 each side Workout Moderate Intensity Field Exercise 25min Red = 80-85% HRMax Green = 50% HRM moderate Recovery Jog Purple = Side Slide or Backwards (Alternate between the 2) Beginner Athletes: 2 sets of 5 laps (Runs =25-27 sec) Moderate Athletes: 3 sets of 4 laps(runs =24-25 sec) Advanced Athletes: 4 sets of 4 laps(runs =22-24 sec) 1 lap jogging between sets : See Attached Sheet 15min

Ontario Soccer strongly recommends that you consult with your physician before starting this or any other Fitness Program to determine if it is right

Ontario Soccer strongly recommends that you consult with your physician before starting this or any other Fitness Program to determine if it is right 1 Ontario Soccer strongly recommends that you consult with your physician before starting this or any other Fitness Program to determine if it is right for you. You should be in good physical condition

More information

We are all very excited to see how things turn out for your level of fitness when you return to the lacrosse field. Good luck and Happy Holidays.

We are all very excited to see how things turn out for your level of fitness when you return to the lacrosse field. Good luck and Happy Holidays. WINTER BREAK WORKOUT Congratulations to all the first years who have successfully completed their first college quarter! Congratulations to everyone for being a quarter closer to getting your college degree!

More information

2018 NWC 05/06 Soccer Conditioning Packet

2018 NWC 05/06 Soccer Conditioning Packet 2018 NWC 05/06 Soccer Conditioning Packet Welcome to the NWC 05 and 06 Fitness Program One of the key requirements of any good soccer team is conditioning and the key to any conditioning program is our

More information

Here s a basic outline of a typical week:

Here s a basic outline of a typical week: Summer Training for Boys Soccer Program: The workout program is considered voluntary. However, it is in your best interest to complete this program to the best of your ability. These workouts are to help

More information

10 Week ADVANCED 5KM TRAINING PLAN

10 Week ADVANCED 5KM TRAINING PLAN RG Active 14 Week Beginner Half-Marathon Training Plan Page 1 10 Week ADVANCED 5KM TRAINING PLAN RG Active 14 Week Beginner Half-Marathon Training Plan Page 2 The NSPCC has teamed up with RG Active to

More information

Soccer Player Tabata Workout. By: Shaan Dias #4, Zach Gabrielson #6, Adarsh Hiremath #10, Brandon Hom #12, Noah Moon #18, Kaushik Tota #31

Soccer Player Tabata Workout. By: Shaan Dias #4, Zach Gabrielson #6, Adarsh Hiremath #10, Brandon Hom #12, Noah Moon #18, Kaushik Tota #31 Soccer Player Tabata Workout By: Shaan Dias #4, Zach Gabrielson #6, Adarsh Hiremath #10, Brandon Hom #12, Noah Moon #18, Kaushik Tota #31 Our Athlete s Goals Skill goal: Our athlete wants to improve his

More information

14 Week INTERMEDIATE HALF MARATHON (21km) TRAINING PLAN

14 Week INTERMEDIATE HALF MARATHON (21km) TRAINING PLAN RG Active 14 Week Beginner Half-Marathon Training Plan Page 1 14 Week INTERMEDIATE HALF MARATHON (21km) TRAINING PLAN RG Active 14 Week Beginner Half-Marathon Training Plan Page 2 The NSPCC has teamed

More information

BOGSTACLE training guide

BOGSTACLE training guide BOGSTACLE training guide BOGSTACLE is not just a run with a few extra obstacles thrown in the way. Being running fit will help but to avoid getting bogged down on the day you also need to practise being

More information

Silver City Youth Soccer 16 Week Training Program

Silver City Youth Soccer 16 Week Training Program Silver City Youth Soccer 16 Week Training Program If you fail to prepare, you re prepared to fail. Below is a 16 week workout program to prepare you for the upcoming season. This workout is intended to

More information

Middlebury Union High School 2018 Boys Soccer

Middlebury Union High School 2018 Boys Soccer Middlebury Union High School 2018 Boys Soccer Preseason Information and Summer Conditioning Program MUHS Boys Soccer 2018 Information This packet contains information about the upcoming soccer season,

More information

2016 Shaler Area Men s Soccer

2016 Shaler Area Men s Soccer 2016 Shaler Area Men s Soccer Welcome to Shaler Area Titan s Soccer! One of the key requirements of a good soccer team is conditioning and the key to any conditioning program is the ATHLETE. No matter

More information

Prairie State College Softball

Prairie State College Softball Prairie State College Softball Summer Conditioning Program 2015 Dear Players: Here is your strength and conditioning program for the summer. It has been designed to help you become physically prepared

More information

12-Week Vertical Jump Program Trial Version (first 5 weeks of program)

12-Week Vertical Jump Program Trial Version (first 5 weeks of program) 12-Week Vertical Jump Program Trial Version (first 5 weeks of program) Follow this program as consistently as possible for optimal results. Please read this entire journal to understand how important certain

More information

#TEAMIVANKA TRAINING PLAN

#TEAMIVANKA TRAINING PLAN JOHN HENWOOD S #TEAMIVANKA TRAINING PLAN We re training for our half-marathon with Olympic athlete and celebrated coach, John Henwood. Prior to starting our training regimen, John advised each of us to

More information

Plyometric Training Routine

Plyometric Training Routine Plyometric Training Routine Plyometric exercises aim to improve your ability to use your strength more rapidly. It stands to reason therefore that you need to combine plyometrics with weight training.

More information

Instructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,

More information

Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday Session 3:15pm Session. Easy recovery run Interval. 6:45am Session.

Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday Session 3:15pm Session. Easy recovery run Interval. 6:45am Session. Training Break Down 2016 IGS Cross Country will see a bit of a change in the structure of the program and the way training is set out. The program will incorporate six key elements that will improve an

More information

22 Week ADVANCED MARATHON TRAINING PLAN

22 Week ADVANCED MARATHON TRAINING PLAN RG Active 22 Week Advanced Marathon Training Plan Page 1 22 Week ADVANCED MARATHON TRAINING PLAN [Type www.bloodwise.org.uk here] Introduction Below is a 22 week advanced marathon training plan to help

More information

22 Week BEGINNER MARATHON TRAINING PLAN. RG Active 22 Week Beginner Marathon Training Plan Page 1

22 Week BEGINNER MARATHON TRAINING PLAN. RG Active 22 Week Beginner Marathon Training Plan Page 1 22 Week BEGINNER MARATHON TRAINING PLAN RG Active 22 Week Beginner Marathon Training Plan Page 1 Key Notes The NSPCC has teamed up with RG Active to be the charity s official training partner for running

More information

14 Week BEGINNER HALF MARATHON (21km) TRAINING PLAN

14 Week BEGINNER HALF MARATHON (21km) TRAINING PLAN RG Active 14 Week Beginner Half-Marathon Training Plan Page 1 14 Week BEGINNER HALF MARATHON (21km) TRAINING PLAN RG Active 14 Week Beginner Half-Marathon Training Plan Page 2 The NSPCC has teamed up with

More information

OAKLEIGH CHARGERS U16 Summer Training Program 2016/17. Oakleigh Charger s U16 Summer Program 1

OAKLEIGH CHARGERS U16 Summer Training Program 2016/17. Oakleigh Charger s U16 Summer Program 1 OAKLEIGH CHARGERS U16 Summer Training Program 2016/17 Oakleigh Charger s U16 Summer Program 1 OAKLEIGH CHARGERS U16 SUMMER S&C 2016/17 Always warm up before running sessions: 10min easy jog Dynamic movements

More information

WHS CROSS COUNTRY TRAINING--SUGGESTIONS SUMMER OF WED (Track) THUR (Street) 30 minute. Plyos + 6 X 5 2 Rest. run EASY.

WHS CROSS COUNTRY TRAINING--SUGGESTIONS SUMMER OF WED (Track) THUR (Street) 30 minute. Plyos + 6 X 5 2 Rest. run EASY. WEEK 1 6/15/09 2 6/22/09 3 6/29/09 4 7/6/09 5 7/13/09 6 7/20/09 7 7/27/09 8 8/3/09 9 8/10/09 10 8/17/09 WHS CROSS COUNTRY TRAINING--SUGGESTIONS MON (Grass) - Min 5-(1-2)-5 Min 10-15-5 Min 5-(2-2)-5 Min

More information

Mustang Football. Strength, Speed and Conditioning Program -Pre-Season Program- 9 weeks

Mustang Football. Strength, Speed and Conditioning Program -Pre-Season Program- 9 weeks Mustang Football Strength, Speed and Conditioning Program -Pre-Season Program- 9 weeks You can do either a 5 day/week workout or a 4 day/week Example 5 day/wk workout: Week #1 Mon: Day I Strength Training

More information

Cross Country Dry land training. Exercises and Stretches

Cross Country Dry land training. Exercises and Stretches Cross Country Dry land training Exercises and Stretches Warm-Up: 1. Run two laps around the gym: run normally then run backwards 2. Line up at side of the room: gallop straight across one way, back facing

More information

The Golf Swing Speed Challenge (103) - First 3 Weeks

The Golf Swing Speed Challenge (103) - First 3 Weeks 103 The Golf Swing Speed Challenge (103) - First 3 Weeks In the first three weeks of this elite program you're going to be predominantly doing two things 1. Improving your flexibility through a range of

More information

Pine-Richland Field Hockey Self-Paced Summer Conditioning Program

Pine-Richland Field Hockey Self-Paced Summer Conditioning Program Agility / Footwork: 2x/Week 5 Yard Square 3 sets 8 reps. W Run 3 sets 30-60 sec. Z Run 3 sets 30-60 sec. Speed: 2x/Week Skip for Height 3 sets 15-20 reps. Skip for Distance 3 sets 15-20 reps. Falling Starts

More information

Cardio. Types of Cardio

Cardio. Types of Cardio Cardio How much cardio should you do? Are you doing too little or too much? Here are some answers to some of your frequently asked questions. Types of Cardio Intervals Although they are intense and can

More information

How to use the training schedule by level: If you are a beginning/any level climber - Follow the program as written

How to use the training schedule by level: If you are a beginning/any level climber - Follow the program as written The following is a guide for the American Lung Association Fight For Air Climb participants who need assistance in their training. Stair climbing is an intense, strenuous sport and such a sport should

More information

Missy Kane s Guide to. Getting On Track. for the Covenant Health Half Marathon. (Includes training options for Full Marathon and 5k)

Missy Kane s Guide to. Getting On Track. for the Covenant Health Half Marathon. (Includes training options for Full Marathon and 5k) Missy Kane s Guide to Getting On Track for the Covenant Health Half Marathon (Includes training options for Full Marathon and 5k) Missy Kane Covenant Health Fitness Promotions Coordinator Training for

More information

In detail: How should each run feel? There are a number of different paces that you should aim to master which will make up your training:

In detail: How should each run feel? There are a number of different paces that you should aim to master which will make up your training: How should each feel? There are a number of different paces that you should aim to master which will make up your training: Easy fully conversational at the speed of chat and about 6/10 effort Steady conversational,

More information

Agility USA Hockey 1998

Agility USA Hockey 1998 Agility USA Hockey 1998 Agility drills are drills that emphasize the ability to rapidly and efficiently change direction while controlling your body s center of gravity. They will put you in control of

More information

Racing Preparations FAQs and Tips for Success Tips from Alessandra Erg Competitions

Racing Preparations FAQs and Tips for Success Tips from Alessandra Erg Competitions Erg Competitions How can I prepare for racing 2km at an indoor rowing (erg) competition? 1) Contrary to what you might think, you should still continue some of your longer endurance practices. Maintaining

More information

8-week training programme

8-week training programme 8-week training programme WEEK 1 8-week training programme ZONE 1 2 4 EFFORT Easy Steady Hard Max RPE (1-10)* 1-4 5-6 7-8 9-10 *RPE= Rate of perceived exertion/ how hard are you trying out of 10 Monday

More information

Day Session Component Monday 1 Gym workout 1 Monday (week 1-3) Wednesday 1 Gym workout 2 Wednesday (week 1-3)

Day Session Component Monday 1 Gym workout 1 Monday (week 1-3) Wednesday 1 Gym workout 2 Wednesday (week 1-3) Date: Week 1 (9-13 December 2013) Day Session Component Monday 1 Gym workout 1 Monday (week 1-3) Tuesday 1 Speed Endurance 1 and 2 Wednesday 1 Gym workout 2 Wednesday (week 1-3) Thursday 1 Hill Sprints

More information

BREMEN WEIGHT ROOM ROUTINE:

BREMEN WEIGHT ROOM ROUTINE: BREMEN WEIGHT ROOM ROUTINE: Ward Weight Room: Pre-Lift General Warm-up: Jumping Jacks x 20, Y-squats x 20, Hug yourself x 10, arm circles front and back WALKING STEP OUT, STEP CATCH-UP, BUTT KICK, POWER

More information

P ERFORMANCE CONDITIONING. Appling National Jr. Team Programming to Your Situation. Off-Bike Sprinting Power Improvement: CYCLING

P ERFORMANCE CONDITIONING. Appling National Jr. Team Programming to Your Situation. Off-Bike Sprinting Power Improvement: CYCLING P ERFORMANCE CYCLING CONDITIONING A NEWSLETTER DEDICATED TO IMPROVING CYCLISTS www.performancecondition.com/cycling Off-Bike Sprinting Power Improvement: Appling National Jr. Team Programming to Your Situation

More information

Home-based exercise program 12 weeks following ACL reconstitution Inspired by the FIFA 11+ Injury prevention program

Home-based exercise program 12 weeks following ACL reconstitution Inspired by the FIFA 11+ Injury prevention program Home-based exercise program 12 weeks following ACL reconstitution Inspired by the FIFA 11+ Injury prevention program Introduction This homed-based program is suited for rehabilitation at least 12 weeks

More information

Week 6 (January 6-12, 2013)

Week 6 (January 6-12, 2013) Wednesday Jan. 8th DAY OFF Sunday Jan. 12th DAY OFF Week 6 (January 6-12, 2013) DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 Monday Jan. 6th Tuesday Jan. 7th Thursday Jan. 9th Friday Jan. 10th Saturday Jan. 11th Movement

More information

How should each run feel?!

How should each run feel?! How should each run feel? There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.

More information

Ultimate Fat Loss. Guidelines

Ultimate Fat Loss. Guidelines Ultimate Fat Loss Guidelines This 8 week training program is meant to get you lean in the most efficient possible. Because of this, you ll essentially be doing 6 workouts per week. You can do 3 longer

More information

8 Week Program: Experienced

8 Week Program: Experienced 8 Week Program: Experienced Introduction The Program This program has been developed by an Exercise Physiologist to provide individuals at all fitness levels with a comprehensive exercise program that

More information

OFFICIAL MEN S HEALTH URBANATHLON TRAINING PROGRAM Weeks 7-9 Created by Ian Hart, CSCS, Personal Training Manager, Crunch NYC

OFFICIAL MEN S HEALTH URBANATHLON TRAINING PROGRAM Weeks 7-9 Created by Ian Hart, CSCS, Personal Training Manager, Crunch NYC OFFICIAL MEN S HEALTH URBANATHLON TRAINING PROGRAM Created by Ian Hart, CSCS, Personal Training Manager, Crunch NYC RESISTANCE This is weeks 7-9 of the 12 week training program. This portion of the program

More information

The following exercises were developed by Tim Manson, Sylvester Walters and Doug Christie of TERNION*.

The following exercises were developed by Tim Manson, Sylvester Walters and Doug Christie of TERNION*. PREPARING TO PLAY The following exercises were developed by Tim Manson, Sylvester Walters and Doug Christie of TERNION*. The exercises are excellent for athletes to work on fundamental movement skills

More information

To measure progress, I recommend initially testing yourself. Here are three tests you can do before beginning your training:

To measure progress, I recommend initially testing yourself. Here are three tests you can do before beginning your training: South fayette High School Girls Soccer Summer Conditioning Pre-season is designed to add additional fitness to an already high level. It is NOT designed to take unfit players to competition fitness in

More information

Cardio/Endurance Training

Cardio/Endurance Training Cardio/Endurance Training Cardio should be done a minimum of 5 times/week. (about 20-30 min.) Long distance running is not necessary to prepare for the volleyball season. It is better to do repetitions

More information

In detail: How should each run feel? There are a number of different paces that you should aim to master which will make up your training:

In detail: How should each run feel? There are a number of different paces that you should aim to master which will make up your training: How should each run feel? There are a number of different paces that you should aim to master which will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort

More information

Instructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,

More information

6-week training programme

6-week training programme 6-week training programme WEEK 1 6-week training programme ZONE 1 2 3 4 EFFORT Easy Steady Hard Max RPE (1-10)* 1-4 5-6 7-8 9-10 *RPE= Rate of perceived exertion/ how hard are you trying out of 10 Monday

More information

12-week training programme

12-week training programme 12-week training programme WEEK 1 12-week training programme ZONE 1 2 3 4 EFFORT Easy Steady Hard Max RPE (1-10)* 1-4 5-6 7-8 9-10 *RPE= Rate of perceived exertion/ how hard are you trying out of 10 Monday

More information

Preseason Fitness Cycle 2014

Preseason Fitness Cycle 2014 Preseason Fitness Cycle 2014 Week 1 of 12 April 13 26 - Use a 20 yard distance on field/track Dynamic Warm-up (10 minutes): a. Forward Skip with arm swings out and back b. Diagonal Shuffle forward and

More information

USCGA Health and Physical Education Fitness Preparation Guidelines

USCGA Health and Physical Education Fitness Preparation Guidelines USCGA Health and Physical Education Fitness Preparation Guidelines 1 Table of Contents Fitness Preparation Guidelines.3-4 Recommended Running Paces. 5 Movement Prep and Dynamic Flexibility 5 Week 1.....6

More information

EXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD

EXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD EXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD My exercise goals Name What is my target heart rate? What is the maximum heart rate I should not exceed? What is my target rating of perceived exertion?

More information

Corbin Lady Redhound Soccer Summer Packet

Corbin Lady Redhound Soccer Summer Packet Corbin Lady Redhound Soccer Summer Packet Enclosed you will find a packet of exercises and drills intended to increase your fitness during the off-season. It is meant to guide you to be as fit as possible

More information

Week 1. Training Block: Thursday

Week 1. Training Block: Thursday Training Block: Week 1 Thursday The purpose of the Aerobic Swim is to develop your base fitness. The key to achieving this is repetition of steady and hard efforts interspersed with easier recovery segments.

More information

Game Shape FAST. total female hockey

Game Shape FAST. total female hockey total female hockey 2008 1 TABLE OF CONTENTS SECTION PAGE Game Shape FAST Program Outline...4 Daily Workouts...5 Week 1 Day 1...5 Day 2...6 Day 3...7 Week 2 Day 4...8 Day 5...9 Day 6...10 Week 3 Day 7...11

More information

Strength Training Core Development Agility Dynamic Flexibility

Strength Training Core Development Agility Dynamic Flexibility Winter Sports Advanced Ski Exercises - Introduction The following exercises are for individuals who already have a significant level of fitness. If you are unsure as to whether they are appropriate for

More information

RUN/ALTERNATE AEROBIC APFT Improvement Guide:

RUN/ALTERNATE AEROBIC APFT Improvement Guide: The Ultimate RUN/ALTERNATE AEROBIC APFT Improvement Guide: How to Crush Your Run, Swim, Bike, or Walk Event www.guardyourhealth.com CONTENTS Chapter 1 Set Your Goals...3 Run and Alternate Aerobic Events

More information

SUBMARINE SERIES - LEVEL 3

SUBMARINE SERIES - LEVEL 3 SUBMARINE SERIES - LEVEL 3 Navy Operational Fitness Series submarine Series navy operational fitness 3 Simple Steps to Get Started! Step : Choose a Level This card series progresses you through 3 levels

More information

OSU WOMEN S CLUB SOCCER- SUMMER PROGRAM 2017

OSU WOMEN S CLUB SOCCER- SUMMER PROGRAM 2017 OSU WOMEN S CLUB SOCCER- SUMMER PROGRAM 2017 Week Week Beginning Notes 1 21-MAY 1 st week of training after a few weeks off. It is important to rebuild your strength base. Make time for running. The first

More information

EXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD

EXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD EXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD My exercise goals Name What is my target heart rate? What is the maximum heart rate I should not exceed? What is my target rating of perceived exertion?

More information

Instructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,

More information

Fitness Assessment Instructions

Fitness Assessment Instructions Fitness Assessment Instructions Read through the directions before completing each Fitness Assessment. Remember to print off your assignment sheet so you can record your scores. You will be transferring

More information

Speed and Agility Program

Speed and Agility Program Speed and Agility Program The speed drills are done on and Thursday. Each sprint workout is broken down into the following sequence. 1. Warm-up 2. ing 3. Starts 4. Sprints 5. Plyometrics 6. Resistive Drills

More information

Instructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,

More information

Fitness is a big part of this new program, and will be an important part of your training season.

Fitness is a big part of this new program, and will be an important part of your training season. Fitness, Strength and Sport Training Staying physically fit is very important to being a good athlete. To excel at your sport you have to make healthy choices in your lifestyle. Fitness is a big part of

More information

Complete 2-4 sets of repetitions for lower body exercises. We will be focusing on building muscular endurance.

Complete 2-4 sets of repetitions for lower body exercises. We will be focusing on building muscular endurance. Ready, Set - GOAL! BEGINNER-INTERMEDIATE MARATHON/TRIATHLON PROGRAM RESOURCES www.usatriathlon.org www.beginnertriathlete.com www.trinewbies.com Training Plans for Multisport Athletes by Gale Bernhardt

More information

ULTIMATE TANK TRAINING GUIDE

ULTIMATE TANK TRAINING GUIDE ULTIMATE TANK TRAINING GUIDE THIS GUIDE INCLUDES: >> PROPER TANK USAGE DOCUMENT >> WARM UP LIBRARY >> MOVEMENT LIBRARY >> TANK GROUP PROGRAMMING GUIDE Proper TANK use Keep arms straight as you push. Don't

More information

Page 1

Page 1 http://travelstrong.net Page 1 Contents. Welcome. 3 Scheduling Your Workouts. 5 Warm-Up. 7 Workout. 8 Exercise Technique. 9 Good Luck. 12 http://travelstrong.net Page 2 Welcome. If you re reading this,

More information

6 Week Program: Pre-Beginner

6 Week Program: Pre-Beginner 6 Week Program: Pre-Beginner Introduction The Program This program has been developed by an Exercise Physiologist to provide individuals at all fitness levels with a comprehensive exercise program that

More information

8-Week Body Transformation (Week 1 & 2) #JSohActive

8-Week Body Transformation (Week 1 & 2) #JSohActive 8-Week Body Transformation (Week 1 & 2) #JSohActive WARM UP (5 10 Mins) 5-Minute Morning Stretches to Power Your Day (Video Link: https://youtu.be/epabz6dgapw) MONDAY, WEDNESDAY, FRIDAY (High Intensity)

More information

8 Week Program: Intermediate

8 Week Program: Intermediate 8 Week Program: Intermediate Introduction The Program This program has been developed by an Exercise Physiologist to provide individuals at all fitness levels with a comprehensive exercise program that

More information

Session 3 or 6: Being Active: A Way of Life.

Session 3 or 6: Being Active: A Way of Life. Session 3 or 6: Being Active: A Way of Life. You can find the time to be active. Set aside one block of time every day to be active. When can you set aside 20 to 30 minutes to do an activity you like?

More information

Session I: Distance Running Training Principles & Cross Country Training

Session I: Distance Running Training Principles & Cross Country Training Session I: Distance Running Training Principles & Cross Country Training 2010 ITCCCA Presentation Coach Vicki Mitchell University at Buffalo Cross Country/Track & Field SESSION 1 OVERVIEW Principles of

More information

Inspiring Athleticism in Children and Youth. By Peter Twist. IDEA World 2011

Inspiring Athleticism in Children and Youth. By Peter Twist. IDEA World 2011 Inspiring Athleticism in Children and Youth By Peter Twist IDEA World 2011 Critical Factors to Consider When Training Young Athletes o Children are not little adults they have very specialized needs o

More information

Personal Fitness Plan [Type the document subtitle] 3/10/2014 Class Period MW T/TH

Personal Fitness Plan [Type the document subtitle] 3/10/2014 Class Period MW T/TH Personal Fitness Plan [Type the document subtitle] 3/10/2014 Class Period MW T/TH MY PERSONAL FITNESS PLAN CONTRACT Fitness Contract for Self I,, am going to make a commitment to helping build lifelong

More information

REAL INSURANCE SYDNEY HARBOUR 10K INTERMEDIATE TRAINING PROGRAM. run. crew. Real Insurance Sydney Harbour 10k Intermediate Training Program 1

REAL INSURANCE SYDNEY HARBOUR 10K INTERMEDIATE TRAINING PROGRAM. run. crew. Real Insurance Sydney Harbour 10k Intermediate Training Program 1 5 k REAL INSURANCE SYDNEY HARBOUR 10K INTERMEDIATE TRAINING PROGRAM crew run Real Insurance Sydney Harbour 10k Intermediate Training Program 1 INTERMEDIATE PROGRAM OVERVIEW This 10-week training program

More information

Grade 11 PE: Active Living Forms of Movement

Grade 11 PE: Active Living Forms of Movement Grade 11 PE: Active Living Forms of Movement Name: Date: There are two forms of movement: 1. Locomotor movement 2. Non-locomotor movement Locomotor Movement: These are movements where the body travels

More information

return to sports after injury IMPROVING STRENGTH, POWER, AND AGILITY

return to sports after injury IMPROVING STRENGTH, POWER, AND AGILITY return to sports after injury IMPROVING STRENGTH, POWER, AND AGILITY This booklet is designed for people recovering from a knee or leg injury who participate in recreational or competitive sports such

More information

North Haven High School Girls Soccer Summer Workout Packet

North Haven High School Girls Soccer Summer Workout Packet North Haven High School Girls Soccer Summer Workout Packet Ladies, Here is your summer workout packet. In this packet you will find strength exercises, conditioning, and motivation to push you beyond your

More information

ADVANCED WALKING PROGRAM

ADVANCED WALKING PROGRAM Ready, Set - GOAL! ADVANCED WALKING PROGRAM This schedule is for Individuals who are normally active without significant health complaints but who regularly engage in fitness walking. Increase the time

More information

Ready, Set - GOAL! INTERMEDIATE WALKING PROGRAM

Ready, Set - GOAL! INTERMEDIATE WALKING PROGRAM Ready, Set - GOAL! INTERMEDIATE WALKING PROGRAM This schedule is for Individuals who are normally active without significant health complaints but who regularly engage in fitness walking. Increase the

More information

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY Project Me Intermediate Workout Program For additional core work, add 100 Sit Ups and 100 slow crunches every morning and every night. SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY Week 1 25

More information

Volleyball Summer Workout 2014

Volleyball Summer Workout 2014 Summer Program Hello Volleyball Team, Welcome to 1 st annual summer conditioning program for Rams Volleyball. As you know the sport of Volleyball is a very explosive and fast paced sport. Every year players

More information

LET S GET STARTED. Beginner s workout. Healthier. Happier. Welcome to the Get Healthy beginner s workout. CARDIO. Step ups

LET S GET STARTED. Beginner s workout. Healthier. Happier. Welcome to the Get Healthy beginner s workout. CARDIO. Step ups Welcome to the Get Healthy beginner s workout. If this is your first time doing one of our workouts, we recommend you check out the introductory video at www.gethealthynsw.com.au/fitness-videos to get

More information

Advice on Resistance Exercise

Advice on Resistance Exercise Advice on Resistance Exercise You are aiming to increase your amount of body muscle as well as the endurance and strength of your muscles. For endurance training you need a lighter weight or smaller resistance

More information

Beginning High Jump Drills and Workouts. Bill Richardson Madison Memorial Head Boys Track Coach

Beginning High Jump Drills and Workouts. Bill Richardson Madison Memorial Head Boys Track Coach Beginning High Jump Drills and Workouts Bill Richardson Madison Memorial Head Boys Track Coach Clear Consistent Choice Develop a process for you athletes to use. Over explain. Be predictable Make sure

More information

TRAINING PLAN FROM WORRIER TO WARRIOR

TRAINING PLAN FROM WORRIER TO WARRIOR TRAINING PLAN FROM WORRIER TO WARRIOR GENERAL TRAINING TIPS Always warm up properly before starting your workout never train a cold muscle as that increases injury risk. Training with proper technique

More information

Part A: Running. Max 5 mins. Slow run forwards 5m and return x 2. Hip out x 2. Hip in x 2. Heel Flicks x 2

Part A: Running. Max 5 mins. Slow run forwards 5m and return x 2. Hip out x 2. Hip in x 2. Heel Flicks x 2 Part A: Running. Max 5 mins. Slow run forwards 5m and return x 2 Jog straight to the 20m line. Make sure you keep your upper body straight. Your hip, knee and foot are aligned. Do not let your knee buckle

More information

Summer Conditioning Sessions Tuesdays and Thursday, 6:00 8:00 PM Except for the week of July 4th

Summer Conditioning Sessions Tuesdays and Thursday, 6:00 8:00 PM Except for the week of July 4th S U M M E R F I T N E S S P R O G R A M Summer Conditioning Sessions Tuesdays and Thursday, 6:00 8:00 PM Except for the week of July 4th IMPORTANT DATES Summer Conditioning Start Date June 20th Fall Sports

More information

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

More information

P r e -S e a s o n a n d win t e r wo r k o u t

P r e -S e a s o n a n d win t e r wo r k o u t P r e -S e a s o n a n d win t e r wo r k o u t Welcome to Core s pre-season and in-season workout. Why workout before and during the winter season? Imagine you get off the chairlift, and after your first

More information

We hope this letter and summer training finds you all eager to get started towards next season s goals. When you all report back

We hope this letter and summer training finds you all eager to get started towards next season s goals. When you all report back 2014-15 UCR Track and Field Members, We hope this letter and summer training finds you all eager to get started towards next season s goals. When you all report back to school for the start of fall quarter,

More information

U14 JHSC Conditioning Maintenance

U14 JHSC Conditioning Maintenance U14 JHSC Conditioning Maintenance In order to get the most out of your conditioning for the competition season, a maintenance program is recommended. Maintenance refers to keeping up our condition during

More information

Staten Island Slim Down Workout week 9 & 10

Staten Island Slim Down Workout week 9 & 10 Perform workout A on Monday, Wednesday and Friday Perform workout B on Tuesday, Thursday and Saturday Alternate Schedule: Perform workout A on Monday and Thursday Perform workout B on Tuesday and Friday

More information

Sports Conditioning for the Knee A guide to conditioning and knee injury prevention

Sports Conditioning for the Knee A guide to conditioning and knee injury prevention Alex Petruska, PT, SCS, LAT Sports Conditioning for the Knee A guide to conditioning and knee injury prevention This program has been developed to provide a comprehensive guide to the conditioning of the

More information

5K TRAINING PLAN. Seven Steps to Take You From Just Starting to Crushing Your Next 5k

5K TRAINING PLAN. Seven Steps to Take You From Just Starting to Crushing Your Next 5k 5K TRAINING PLAN Seven Steps to Take You From Just Starting to Crushing Your Next 5k TABLE OF CONTENTS 1... Welcome to Healthworks 5k Training Plan 3... Benefits of Your Weekly Training Sessions 5... The

More information

Guide To ACL Reconstruction Rehabilitation

Guide To ACL Reconstruction Rehabilitation Guide To ACL Reconstruction Rehabilitation Welcome to our ACL Reconstruction Rehabilitation video series. The goal of these videos is to help maximize your recovery following ACL reconstruction surgery.

More information

Sacred Heart University Men s Ice Hockey Summer 2009 Workout Manual

Sacred Heart University Men s Ice Hockey Summer 2009 Workout Manual Sacred Heart University Men s Ice Hockey Summer 2009 Workout Manual Player Name: May 26 th - August 31 st Dynamic Warm-Up Stretch Movements: Toes Heels Toe Drag Knee s to Chest Explosive Movements: High

More information

SLB Coaching & Training Systems

SLB Coaching & Training Systems Physiology of Training Training involves preparing your body for optimal performance. In order to improve we must follow six principles of exercise: Stress In order to build endurance, strength and speed,

More information

Sacred Heart University Men s Ice Hockey Summer 2008 Workout Manual

Sacred Heart University Men s Ice Hockey Summer 2008 Workout Manual Sacred Heart University Men s Ice Hockey Summer 2008 Workout Manual Player Name: May 26 th -July 14 th Table of Contents: 1) Mission Statement. Page 3 2) Summer Protocol Overview... Page 4 3) Dynamic Warm

More information