Thank You Thank you for ordering from www.americancoachingacademy.com. Feel free to contact us with any questions at support@americancoachingacademy.com How to Print If you are having any trouble printing, here are some helpful tips: 1) Adobe Acrobat PDF Reader is the most universal PDF reader and comes standard on most computers. If you are having issues, check to make sure you are using a recent version of Adobe, which is available free online here. 2) If for any reason a page is being cut off, when you push the print button and the dialogue box pops up, check the box fit. Copyright Notice It is Illegal to Post this Document Online. The material enclosed is copyrighted. You do not have resell rights or giveaway rights to the material provided herein. Only customers that have purchased this material are authorized to view it. If you think you may have an illegally distributed copy of this material, please contact us immediately. Please email support@americancoachingacademy.com to report any illegal distribu@on. Copyright AmericanCoachingAcademy.com All rights reserved. It is illegal to copy this material and publish it on another web site, news group, forum, etc. even if you include the copyright no@ce. AmericanCoachingAcademy.com
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CONTENTS Exercise Posters Front & Back Jump Squats...6 Plank Knee Taps...7 Burpees...8 Lunge Jump...9 High Knees...10 Walk Outs...11 Speed Skaters...12 Sumo Squat Hold with Side Bend...13 180 Degree Jump Squat...14 Frogger...15 Skier Hops...16 Crab Toe Touches...17 Push-ups...18 Superman Plank...19 Surrenders...20 Triceps Dips...21 Wall Sit with Calf Raise...22 Box Toe Touches...23 Plank Jacks...24 Butt Kicker Run...25 Up-Down Plank...26 Full Extension...27 Distance Hopping...28 Bounding for Distance...29 Rabbit Hops...30 Crab Walks...31 Pike Push Up...32 Plank with Shoulder Touch...33 Diamond Push-up...34 Side-Walking Plank...35 Conditioning Station Workouts Cardio Emphasis...36 Core Blast...37 Speed Training...38 Upper Body Blast...39 Lower Body Blast...40 Total Body Blast...41 Homework Workouts Cardio Emphasis...42 Core Blast...43 Speed Training...44 Upper Body Blast...45 Lower Body Blast...46 Total Body Blast...47
How to Use: Homework Workouts: 1) Print out Exercise Posters. 2) Select a workout that corresponds to your desired area of emphasis (Cardio, Core, Upper Body, etc.). 3) Select the 10 exercise posters that correspond to the workout you selected, and post around your workout space (field, gym, etc.). Each exercise will be it s own Station where athletes can reference the poster if they are unsure of how to perform the exercise. Tip: Use plastic sheet protectors to easily post the exercises around your space. 4) If using with a team, divide your team up so that athletes are equally spread out along all 10 stations. It s OK to have more than one athlete at any given station. If you are using with only 1 athlete, simply have them start at the first exercise and work their way through the exercises in order. 5) Go around and give a quick demonstration of each exercise. Explain that the athletes are going to be at each exercise station for exactly 1 minute each, and are required to hustle to the next station each time your whistle is blown. Explain to your athletes this is going to be a Rapid Fire 10 Minute Interval Workout, and you want their BEST EFFORT since it is relatively short. 6) On your whistle, the Conditioning Workout is to begin. Have a stopwatch handy and blow your whistle every minute to indicate when athletes move to next station. 7) We recommend you perform these Conditioning Station Workouts once athletes have warmed up, ideally at the end of practice when you can follow it up with a quick cool down. At the back, you will find 6 Homework Workouts that you are welcome to print out and distribute to your athletes for a little extra work outside of practice. Here are a handful of ways you can use these workouts: 1) Do you have an athlete that s lacking in a specific conditioning area? (ex. Cardio Fitness). Assign them a homework workout to perform outside of practice. 2) Did your team seem slow at the last game? Assign the entire team some homework to complete the Speed Training workout and have their parents initial the back indicating that they did it. 3) If parents approach you looking for ways they can help their child at home, provide a workout plan they can easily complete at home! Feel free to print out as many of the Homework Workouts as you need for your own personal/team use.
Front & Back Jump Squats DIRECTIONS CONDITIONING EMPHASIS Begin in a squat From the squat jump forward Quad/Glute Development & Power DIFFICULTY MODIFICATION Land in a squat Jump backward to the starting position Repeat Easier Harder Remove the jump, From the squat and do squats in place position, jump and turn 180 degrees and land in a squat position 6 AmericanCoachingAcademy.com
Plank Knee Taps Begin in plank position Bring right knee up to the right armpit Return to plank Bring left knee up the left armpit Core Strength & Development, Coordination Return to plank Repeat 7 AmericanCoachingAcademy.com
Burpees DIRECTIONS CONDITIONING EMPHASIS Begin standing Full Body Strength & Development Drop down to a plank Do a push-up Bring legs to arms DIFFICULTY MODIFICATION From the ground jump up Repeat Easier Remove the push-up at the bottom Harder Replace jump with a tuck jump 8 AmericanCoachingAcademy.com
Lunge Jump DIRECTIONS CONDITIONING EMPHASIS Step forward into lunge From the lunge position, jump and switch legs Land in a lunge with the opposite leg in front Quad, Hip, and Glute Development & Power DIFFICULTY MODIFICATION Repeat Easier Remove jump from exercise Harder Perform exercise holding a medicine ball 9 AmericanCoachingAcademy.com
High Knees DIRECTIONS CONDITIONING EMPHASIS While jogging in place, bring knees up as high as possible Bring right knee up to the right armpit Quads, Calves and Glute Development, Speed Training DIFFICULTY MODIFICATION Easier Follow same exercise but at slower pace Harder Incorporate arms in a running motion to add force to jump higher 10 AmericanCoachingAcademy.com
Walk Outs DIRECTIONS CONDITIONING EMPHASIS Begin standing position Bend over and walk hands out to plank Hamstring Flexibility, Core/Arm Strength, Balance DIFFICULTY MODIFICATION Push-up Walk hands from plank back to standing Repeat Easier Remove the push-up, and instead just walk hands to a plank Harder Complete 5 push-ups each round instead of 1 11 AmericanCoachingAcademy.com
Speed Skaters DIRECTIONS CONDITIONING EMPHASIS Begin standing with feet shoulder width apart Jump to the right, land on the right leg As you land, cross the left leg behind the body and extend as far as possible Back, Core and Leg Development & Strength, Agility DIFFICULTY MODIFICATION While balancing on the right leg, jump off and land on the left leg As you land, cross the right leg behind the body and extend as far as possible Continue jumping from side to side Easier Follow same exercise but at slower pace Harder Do not touch the back foot to floor, keep it hovering above the floor to improve balance 12 AmericanCoachingAcademy.com
Sumo Squat Hold with Side Bend DIRECTIONS CONDITIONING EMPHASIS Stand in a sumo squat position with hands behind the head and elbows pointed Bring right elbow to knee and hold Return to original position Bring left elbow to knee and hold Repeat Core and Quad Strength & Development DIFFICULTY MODIFICATION Easier Take breaks from sumo squat position when needed Harder Deepen the squat position so that legs are parallel to floor 13 AmericanCoachingAcademy.com
180 Degree Jump Squat DIRECTIONS CONDITIONING EMPHASIS Begin in a squat position with left hand touching the floor and right arm extended Jump and twist 180 degrees to land with right hand touching and left arm extended Quad and Calves Development & Strength DIFFICULTY MODIFICATION Jump and twist 180 degrees to land in the original position Repeat Easier Jump straight up, rather than the 180 degree turn Harder Add place marker on floor to land in marked position 14 AmericanCoachingAcademy.com
Frogger DIRECTIONS CONDITIONING EMPHASIS Begin in a plank position Jump legs up and plant feet just outside arms Hip Mobility, Core, Glute, and Arm Development & Strength DIFFICULTY MODIFICATION Jump back into plank position Repeat Easier Harder Walk feet one at a time Once in the frog into the arms, rather than jump position, jump straight up as high as possible before returning to frog 15 AmericanCoachingAcademy.com
Skier Hops DIRECTIONS CONDITIONING EMPHASIS Begin in standing position With feet together, jump side to side Repeat at rapid pace Agility, Calves and Quad Development & Strength DIFFICULTY MODIFICATION Easier Jump slower side to side Harder Jump faster side to side 16 AmericanCoachingAcademy.com
Crab Toe Touches DIRECTIONS CONDITIONING EMPHASIS Begin in crab walk position Extend left leg up and touch toes with right hand Core Strength & Development DIFFICULTY MODIFICATION Return to crab walk Extend right leg up and touch toes with left hand Return to crab walk Repeat Easier Lift hand and foot up, but not bring to a touching position Harder Move backward while performing exercise 17 AmericanCoachingAcademy.com
Push-ups DIRECTIONS CONDITIONING EMPHASIS Begin in plank position Keeping back straight, lower body to ground Core, Triceps, and Pectoral Strength & Development DIFFICULTY MODIFICATION Push body back up to plank Repeat Easier Harder Perform exercise Bring hands together with knees touching floor in a diamond shape 18 AmericanCoachingAcademy.com
Superman Plank DIRECTIONS CONDITIONING EMPHASIS Start in plank position Lift opposite leg and arm Hold for 3 seconds Switch and repeat on other leg and arm Core and Glute Strength & Development DIFFICULTY MODIFICATION Easier Perform exercise while laying on your stomach Harder Hold the superman position for 10 seconds at the top 19 AmericanCoachingAcademy.com
Surrenders DIRECTIONS CONDITIONING EMPHASIS Stand with hands behind head Lower to one knee, left knee out Tuck left knee back to stand on both knees Glute and Quad Development & Strength DIFFICULTY MODIFICATION Bring right knee out Stand to original position Repeat, alternating first knee out Easier Perform exercise with arms on hips Harder Perform exercise with weight or ball over head 20 AmericanCoachingAcademy.com
Triceps Dips DIRECTIONS CONDITIONING EMPHASIS Begin with hands shoulder width apart on a chair or bench Triceps Strength & Development Lower body until shoulders are level with elbows Push body up to starting position Repeat DIFFICULTY MODIFICATION Easier Harder Perform exercise Perform exercise with a more shallow dip with weight on lap 21 AmericanCoachingAcademy.com
Wall Sit with Calf Raise DIRECTIONS CONDITIONING EMPHASIS Begin in a sitting position with back against wall Lift heels off floor (calf raise) with toes touching Repeat Quads, Calves and Glute Development & Strength DIFFICULTY MODIFICATION Easier Remove the calf raise (heel lift) Harder Hold the position of lifting heels 22 AmericanCoachingAcademy.com
Box Toe Touches Tap left toes to box Jump to switch feet, bringing the right toes up Jump to switch feet, bringing the left toes up Hip Flexor Strength & Development, Balance, Coordination Repeat 23 AmericanCoachingAcademy.com
Plank Jacks Start in plank position Jump feet apart into a straddle Return to original position Repeat Core and Lower Back Strength & Development 24 AmericanCoachingAcademy.com
Butt Kicker Run DIRECTIONS CONDITIONING EMPHASIS Begin jogging in place On back stride bring heel to butt Repeat at rapid pace Hamstring and Glute Development & Strength DIFFICULTY MODIFICATION 25 AmericanCoachingAcademy.com
Up-Down Plank Begin in a forearm plank Push up on right arm until extended Push up on left arm so that both are extended in a straight arm plank Core and Arm Strength & Development Lower left arm to forearm plank Lower right arm to forearm plank Repeat, alternating first arm extended 26 AmericanCoachingAcademy.com
Full Extension Lay on ground with ball extended over head Core Strength & Development Bring knees to chest Reach ball over knees Return to full extension Repeat 27 AmericanCoachingAcademy.com
Distance Hopping DIRECTIONS CONDITIONING EMPHASIS Hop three paces forward on left leg Hop three paces forward on right leg Turn around Speed Training DIFFICULTY MODIFICATION Repeat 28 AmericanCoachingAcademy.com
Bounding for Distance Take four bounding strides, emphasizing distance Speed Training Turn around Return to plank 29 AmericanCoachingAcademy.com
Rabbit Hops Begin in standing position With feet together, jump forward 3 hops covering as much distance as possible Walk back to starting point Speed Training Repeat 30 AmericanCoachingAcademy.com
Crab Walks Begin in a crab position, with hands and feet on the ground and stomach facing up Walk forward 10 steps Walk backward 10 steps Triceps and Core Development & Strength Repeat 31 AmericanCoachingAcademy.com
Pike Push Up Begin in an A frame position with toes and hands on the floor, with hands touching in a diamond shape Lower head to the floor, keeping elbows to the side of the head Shoulder, Triceps, and Core Strength & Development Push up to original position Repeat 32 AmericanCoachingAcademy.com
Plank with Shoulder Touch Begin in plank position Touch left shoulder with right hand Return to plank Touch right shoulder with left hand Core and Shoulder Strength & Development Return to plank Repeat 33 AmericanCoachingAcademy.com
Diamond Push-up Begin a plank position with hands touching in diamond shape Lower halfway to ground Push-up to original position Triceps & Chest Development Repeat 34 AmericanCoachingAcademy.com
Side-Walking Plank Begin in a plank position Step left foot over, crossing right arm over the left simultaneously Bring left arm out, while moving right foot left to return to plank position Repeat Core and Arms Strength & Development, Full Body Coordination 35 AmericanCoachingAcademy.com
Cardio Emphasis 1 Minute Each Exercise No Rest Between Exercises Workout 1 Workout 2 1) Front / Back Jump Squats 2) Plank Jacks 3) Speed Skaters 4) Burpees 5) Skier Hops 6) Butt Kicker Run 7) High Knees 8) Rabbit Hops 9) Crab Walks 10) Box Toe Touches 1) 180 Degree Jump Squats 2) Distance Hopping 3) Plank Jack 4) Burpees 5) Bounding for Distance 6) Froggers 7) Lunge Jump 8) High Knees 9) Rabbit Hops 10) Speed Skaters Workout 3 Workout 4 1) Skier Hops 2) Butt Kickers 3) Plank Jack 4) Burpees 5) Crab Walks (with speed) 6) Speed Skaters 7) Lunge Jump 8) Box Toe Touches 9) Rabbit Hops 10) Front / Back Jump Squats 1) Rabbit Hops 2) Speed Skaters 3) Lunge Jump 4) Plank Jack 5) Box Toe Touches 6) High Knees 7) Butt Kickers 8) Burpees 9) 180 Degree Jump Squats 10) Bounding for Distance Workout 5 1) Speed Skaters 2) Front/ Back Jump Squats 3) High Knees 4) Butt Kickers 5) Distance Hopping 6) 180 Degree Jump Squat 7) Froggers 8) Lunge Jump 9) Burpees 10) Bounding for Distance 36 AmericanCoachingAcademy.com
Core Blast 1 Minute Each Exercise No Rest Between Exercises Workout 1 Workout 2 1) Plank Knee Taps 2) Sumo Squat Hold with Side Bend 3) Froggers 4) Crab Toe Touches 5) Superman Plank 6) Full Extension 7) Plank Jack 8) Surrenders 9) Crab Walks 10) Burpees 1) Sumo Squat Hold with Side Bend 2) Plank with Shoulder Touch 3) Full Extension 4) Side Walking Plank 5) Burpees 6) Crab Toe Touches 7) Up-Down Plank 8) Superman Plank 9) Skier Hops 10) Surrenders Workout 3 Workout 4 1) Crab Walks 2) Side Walking Plank 3) Full Extension 4) Plank Jack 5) Skier Hops 6) Sumo Squat with Side Bend 7) Froggers 8) Crab Toe Touches 9) Speed Skaters 10) Superman Plank 1) Plank Knee Taps 2) Crab Walks 3) Speed Skaters 4) Up-Down Plank 5) Full Extension 6) Superman Plank 7) Skier Hops 8) Froggers 9) Side Walking Plank 10) Walk Outs Workout 5 1) Burpees 2) Plank Shoulder Touches 3) Surrenders 4) Full Extension 5) Superman Plank 6) Crab Walks 7) Skier Hops 8) Sumo Squat with Side Bend 9) Plank Knee Taps 10) Froggers 37 AmericanCoachingAcademy.com
Speed Training 1 Minute Each Exercise No Rest Between Exercises Workout 1 Workout 2 1) Distance Hopping 2) Butt Kickers 3) Bounding for Distance 4) Skier Hops 5) Rabbit Hops 6) Lunge Jump 7) Box Toe Touches 8) High Knees 9) Wall Sit with Calf Raise 10) Burpees 1) Disance Hopping 2) Bounding for Distance 3) Rabbit Hops 4) Burpees 5) Lunge Jumps 6) High Knees 7) Butt Kickers 8) Box Toe Touches 9) Speed Skaters 10) Froggers Workout 3 Workout 4 1) 180 Degree Jump Squat 2) Bounding for Distance 3) High Knees 4) Rabbit Hops 5) Butt Kickers 6) Wall Sit with Calf Raise 7) Distance Hopping 8) Speed Skaters 9) Box Toe Touches 10) Front/ Back Jump Squats 1) Lunge Jump 2) Skier Hops 3) Distance Hopping 4) Bounding 5) Rabbit Hops 6) Wall Sit with Calf Raise 7) High Knees 8) Butt Kickers 9) Box Toe Touches 10) 180 Degree Jump Squats Workout 5 1) Front/Back Jump Squats 2) Distance Hopping 3) 180 Degree Jump Squats 4) Bounding 5) Lunge Jumps 6) Rabbit Hops 7) Box Toes Touches 8) Skier Hops 9) Wall Sit with Calf Raise 10) Butt Kickers 38 AmericanCoachingAcademy.com
Upper Body Blast 1 Minute Each Exercise No Rest Between Exercises Workout 1 Workout 2 1) Walk Outs 2) Tricep Dips 3) Carb Walks 4) Pike Push Up 5) Plank Shoulder Touch 6) Crab Toe Touches 7) Superman Plank 8) Diamond Pushup 9) Side Walking Plank 10) Burpees 1) Burpees 2) Diamond Pushup 3) Froggers 4) Tricep Dips 5) Side Walking Plank 6) Pike Push Up 7) Walk Outs 8) Superman Plank 9) Crab Walks 10) Pushups Workout 3 Workout 4 1) Burpees 2) Tricep Dips 3) Crab Walks 4) Plank Shoulder Touches 5) Side Walking Plank 6) Diamond Pushups 7) Crab Toe Touches 8) Up/Down Plank 9) Froggers 10) Pike Pushups 1) Froggers 2) Tricep Dips 3) Plank Shoulder Touch 4) Pike Push Up 5) Diamond Push Up 6) Walk Outs 7) Plank Jack 8) Burpees 9) Crab Walks 10) Side Walking Plank Workout 5 1) Pushups 2) Walk Outs 3) Burpees 4) Tricep Dips 5) Crab Walks 6) Plank Jack 7) Pike Pushups 8) Plank Shoulder Touches 9) Froggers 10) Diamond Pushups 39 AmericanCoachingAcademy.com
Lower Body Blast 1 Minute Each Exercise No Rest Between Exercises Workout 1 Workout 2 1) Surrenders 2) 180 Degree Jump Squats 3) Wall Sit with Calf Raise 4) Distance Hopping 5) Speed Skaters 6) Froggers 7) Butt Kickers 8) Lunge Jumps 9) Sumo Squat with Side Bend 10) Burpees 1) Sumo Squat with Side Bend 2) Lunge Jump 3) Speed Skaters 4) Surrenders 5) Front/Back Jump Squats 6) Burpees 7) Wall Sit with Calf Raise 8) 180 Degree Jump Squats 9) Rabbit Hops 10) Box Toe Touches Workout 3 Workout 4 1) Front/Back Jump Squats 2) Skier Hops 3) Frogger 4) Sumo Squat with Side Bend 5) Burpees 6) Surrenders 7) 180 Degree Jump Squats 8) Lunge Jumps 9) Wall Site with Calf Raise 10) Distance Hopping 1) Rabbit Hops 2) Surrenders 3) Front/Back Jump Squats 4) Bounding for Distance 5) Wall Sit with Calf Raise 6) 180 Degree Jump Squat 7) Distance Hopping 8) Sump Squat with Side Bend 9) Lunge Jump 10) Speed Skaters Workout 5 1) Distance Hopping 2) Bounding for Distance 3) Rabbit Hops 4) Front/Back Jump Squats 5) Lunge Jumps 6) 180 Degree Jump Squats 7) Surrenders 8) Wall Sit with Calf Raise 9) Sumo Squat with Side Bend 10) Speed Skaters 40 AmericanCoachingAcademy.com
Total Body Blast 1 Minute Each Exercise No Rest Between Exercises Workout 1 Workout 2 1) Burpees 2) Walk Outs 3) Sumo Squat with Side Bend 4) Up-Down Planks 5) Speed Skaters 6) Pike Push-Ups 7) Surrenders 8) 180 Degree Jump Squat 9) Crab Walks 10) Superman Plank 1) Rabbit Hops 2) Diamond Pushups 3) Lunge Jumps 4) Plank Jacks 5) Sumo Squat with Side Bend 6) Speed Skaters 7) Walk Outs 8) Up-Down Plank 9) Crab Toe Touches 10) 180 Degree Jump Squats Workout 3 Workout 4 1) Front/Back Jump Squats 2) Tricep Dips 3) Plank Knee Taps 4) Surrenders 5) Distance Hopping 6) Burpees 7) Pike Pushups 8) Superman Plank 9) Wall Sit with Calf Raise 10) Rabbit Hops 1) Lunge Jumps 2) Crab Walks 3) Froggers 4) Sump Squat with Side Bend 5) Box Toe Touches 6) Speed Skaters 7) Diamond Pushups 8) Side Walking Plank 9) Full Extension 10) Burpees Workout 5 1) Front/Back Jump Squats 2) Plank Jack 3) Walk Outs 4) 180 Degree Jump Squats 5) Froggers 6) Pike Push Up 7) Crab Walk 8) Surrenders 9) Speed Skaters 10) Tricep Dips 41 AmericanCoachingAcademy.com
Homework Workout 1 Minute Each Exercise No Rest Between Exercises Cardio Emphasis 1. Front / Back Jump Squats 2. Plank Jacks 3. Speed Skaters 4. Burpees 5. Skier Hops 7. High Knees 6. Butt Kicker Run 8. Rabbit Hops 9. Crab Walks 10. Box Toe Touches 42 AmericanCoachingAcademy.com
Homework Workout 1 Minute Each Exercise No Rest Between Exercises Core Blast 1. Plank Knee Taps 2. Sumo Squat Side Bend 3. Froggers 4. Crab Toe Touches 5. Superman Plank 6. Full Extension 7. Plank Jack 8. Surrenders 9. Crab Walks 10. Burpees 43 AmericanCoachingAcademy.com
Homework Workout 1 Minute Each Exercise No Rest Between Exercises Speed Training 1. Distance Hopping 2. Butt Kickers 3. Bounding 4. Skier Hops 5. Rabbit Hops 6. Lunge Jump 7. Box Toe Touches 8. High Knees 9. Wall Sit with Calf Raise 10. Burpees 44 AmericanCoachingAcademy.com
Homework Workout 1 Minute Each Exercise No Rest Between Exercises Upper Body Blast 1. Walk Outs 2. Tricep Dips 3. Carb Walks 4. Pike Push Up 5. Plank Shoulder Touch 6. Crab Toe Touches 7. Superman Plank 8. Diamond Pushup 9. Side Walking Plank 10. Burpees 45 AmericanCoachingAcademy.com
Homework Workout 1 Minute Each Exercise No Rest Between Exercises Lower Body Blast 1. Surrenders 2. 180 Degree Jump Squats 3. Wall Sit with Calf Raise 4. Distance Hopping 5. Speed Skaters 6. Froggers 7. Butt Kickers 8. Lunge Jumps 9. Sumo Squat with Side Bend 10. Burpees 46 AmericanCoachingAcademy.com
Homework Workout 1 Minute Each Exercise No Rest Between Exercises Total Body Blast 1. Burpees 2. Walk Outs 3. Sumo Squat with Side Bend 4. Up-Down Planks 5. Speed Skaters 6. Pike Push-Ups 7. Surrenders 8. 180 Degree Jump Squat 9. Crab Walks 10. Superman Plank 47 AmericanCoachingAcademy.com