OFF SEASON TRAINING
"HARD WORK BEATS TALENT WHEN TALENT FAILS TO WORK HARD!" - KEVIN DURANT
Welcome to your off-season workout program. It’s no secret that the key to a successful season is the willingness to get better in the off-season. All of the championship caliber teams train in the off-season. You have to ask yourself, how bad do you want it? Are you willing to sacrifice to be the best? One thing is certain, if you are standing still, you are being left behind!
Included in this workout program are basic activities to get you in shape for the season. The calendar format has been provided to make it easy to follow. HOWEVER, ALL RETURNING PLAYERS SHOULD HAVE ALREADY STARTED TRAINING! THEREFORE PHASE 1 AND POSSIBLY PHASE 2 SHOULD BE DONE WITH RELATIVE EASE. IF THIS IS TRUE FOR YOU, DO NOT FOLLOW THE CALENDAR JUST TO FOLLOW THE CALENDAR. PUSH AHEAD TO A SECTION THAT WILL CHALLENGE YOU AND FORCE YOU TO IMPROVE. Specific directions for each activity are included as well. Simply following this workout program will put you in a better position to succeed during tryouts. However, keep in mind that you may need to do more to gain a competitive edge. It would not hurt to seek out field hockey summer league or camp. You should also see how you measure up with the requirements of tryouts multiple times during the summer. Those requirements include:
Run 1 mile in 8 minutes or less (JV & Varsity)
Run 2 miles in 16 minutes or less (Varsity Only)
Run 10 50 yd. sprints in 10 seconds or less with 15 seconds rest between each sprint (JV & Varsity)
In addition to the above fitness expectations, players attempting to make the Varsity team must demonstrate the following:
Demonstrate the proper mechanics of a controlled dribble & speed dribble – 100 yds.
Successfully demonstrate at least 4 dodges
Successfully demonstrate a drive and push pass to stationary and moving targets
Demonstrate the proper mechanics of stopping the ball
Successfully dribble through a series of cone drills
You will be required to record your 1 and 2 mile times on this form and turn it in on the first day of tryouts. This workout does not include weight training. If you have the opportunity to weight train, it is recommended that you do so. It is also recommended that you check with a professional or a doctor first before beginning a weight-training program. DO NOT FORGET TO WARM-UP AND COOL-DOWN BEFORE AND AFTER EVERY WORKOUT!
Remember, this workout is designed to challenge you and make you better. If, at any time during this workout things get easy, increase the difficulty. If you are already running a mile in 8 minutes or 2 miles in 16 minutes, challenge yourself to shave at least 10 seconds off of your time each time you run. Do not accept status quo. Your opponents are not accepting status quo, they are training to get better, guaranteed. You have the ability to influence the direction in which this program heads. Where will you take us?
Included in this workout program are basic activities to get you in shape for the season. The calendar format has been provided to make it easy to follow. HOWEVER, ALL RETURNING PLAYERS SHOULD HAVE ALREADY STARTED TRAINING! THEREFORE PHASE 1 AND POSSIBLY PHASE 2 SHOULD BE DONE WITH RELATIVE EASE. IF THIS IS TRUE FOR YOU, DO NOT FOLLOW THE CALENDAR JUST TO FOLLOW THE CALENDAR. PUSH AHEAD TO A SECTION THAT WILL CHALLENGE YOU AND FORCE YOU TO IMPROVE. Specific directions for each activity are included as well. Simply following this workout program will put you in a better position to succeed during tryouts. However, keep in mind that you may need to do more to gain a competitive edge. It would not hurt to seek out field hockey summer league or camp. You should also see how you measure up with the requirements of tryouts multiple times during the summer. Those requirements include:
Run 1 mile in 8 minutes or less (JV & Varsity)
Run 2 miles in 16 minutes or less (Varsity Only)
Run 10 50 yd. sprints in 10 seconds or less with 15 seconds rest between each sprint (JV & Varsity)
In addition to the above fitness expectations, players attempting to make the Varsity team must demonstrate the following:
Demonstrate the proper mechanics of a controlled dribble & speed dribble – 100 yds.
Successfully demonstrate at least 4 dodges
Successfully demonstrate a drive and push pass to stationary and moving targets
Demonstrate the proper mechanics of stopping the ball
Successfully dribble through a series of cone drills
You will be required to record your 1 and 2 mile times on this form and turn it in on the first day of tryouts. This workout does not include weight training. If you have the opportunity to weight train, it is recommended that you do so. It is also recommended that you check with a professional or a doctor first before beginning a weight-training program. DO NOT FORGET TO WARM-UP AND COOL-DOWN BEFORE AND AFTER EVERY WORKOUT!
Remember, this workout is designed to challenge you and make you better. If, at any time during this workout things get easy, increase the difficulty. If you are already running a mile in 8 minutes or 2 miles in 16 minutes, challenge yourself to shave at least 10 seconds off of your time each time you run. Do not accept status quo. Your opponents are not accepting status quo, they are training to get better, guaranteed. You have the ability to influence the direction in which this program heads. Where will you take us?
"THERE ARE ONLY TWO OPTIONS REGARDING COMMITMENT: YOU'RE EITHER IN OR YOU'RE OUT. THERE'S NO SUCH THING AS LIFE IN BETWEEN." - UNKNOWN
GENERAL TRAINING POINTS
1. Remember to start each workout with at least 15 minutes of warm-up and stretching in order to prevent injury.
2. Remember to finish each workout with at least 5 minutes of cool-down and stretching to prevent injury and increase flexibility.
RUNNING
1. EASY - An easy run should be at a pace equal to 60% of your max or hardest run (easy breathing).
2. STEADY - A steady run should be at a pace equal to 80% of your max or hardest run (moderate to heavy breathing).
3. HARD - A hard run means you should be running as fast as possible, at 100% (heavy breathing!).
Always try to run at an even pace when you train, whether it is easy, steady or hard. Aim to complete the time suggested for each phase - if you have to do a little less at first that is fine, but try to get up to the suggested times within a week. As you get stronger, work on increasing your overall pace.
EASY TRAINING
1. Run - outdoor, follow the prescribed time – indoor, on treadmill follow the prescribed time.
2. Bike – outdoor, follow the prescribed time – indoor, on stationary bike follow the prescribed time.
3. Stairmaster – follow the prescribed time.
4. Swim - active swimming for the prescribed time.
Easy training should be just as it sounds… easy. Choose only ONE method each day that easy training is scheduled. Regardless of the method you choose, you should train at 60% of your max.
SPEED ENDURANCE
1. Ins and Outs – On a track, sprint the straightaways and jog the curves. Repeat for 2-3 miles without stopping. See if you can build up to 4-5 miles by the end of the summer.
2. Ladder - On a track, sprint 1 lap, jog 1 lap, sprint ¾ lap, jog ¾ lap, sprint ½ lap, jog ½ lap, sprint ¼ lap, jog ¼ lap, sprint ½ lap, jog ½ lap, sprint ¾ lap, jog ¾ lap, sprint 1 lap, jog 1 lap. Repeat if you can.
3. Mile Repeats – after warm-up, run 1 mile at 85%, jog ½ mile, run 1 mile at 85%, jog ½ mile, etc. for 3-5 miles.
Choose only ONE method each day that speed endurance is scheduled.
SPEED TRAINING
1. Fartlek - You can be creative with this type of run, but below are some options to start with - use markers such as telephone poles, mailboxes, trees, etc., about 25-40 yards apart and choose one of these options: 1) sprint from one marker to the next, jog between markers, repeat 10 times then jog for a few and repeat 10 more times. The faster you jog between markers the more benefit you will get. OR 2) sprint 1 marker, jog 1 marker, repeat; sprint 2 markers, jog 2 markers, repeat; sprint 4 markers, jog 4 markers, repeat; sprint 2, etc.; sprint 1, etc. – cool down.
2. Hills - Use the hill at KCHS or another hill in your neighborhood – warm-up, sprint hill, jog down and repeat 10 times or more, cool down by running a ½ mile.
3. Agilities - These should be done at top speed and you should do more than one or combine agilities with another type of speed training. There are four listed below for you to choose from:
a. Figure 8’s - use 5 cones, shirts, shoes, etc. start 5 yards apart, move further apart as it gets easier. Start and finish at the same point – run, skip, high knee, grapevine, butt kickers, side-slide, etc. Rest 15 seconds between each agility and repeat 5 times.
b. Shuttle Run: 50 yards – 3 times, 40 yards-4 times, 20 yards-5 times. If you run the 50 in 10 seconds, you get 10 second rest, if you run it in 15, take a 15 second rest, etc. Push yourself hard on this and repeat 3 times.
c. Ladder Sprints: Sprint 10 yards, jog back, sprint 15 yards, jog back, same for 20, 25, 30 yards. Rest 30 seconds and then repeat 3 times for a total of 4. Rest 1 minute and repeat three times for a total of 7.
d. Interval Agilities: Set up two cones (or shoes or shirts, etc.) 15 yards apart and do agilities around the cones for 30 seconds (slides, butt-kicks, skips, etc.). Rest for 15 seconds and repeat 5 times.
Choose only ONE method each day that speed training is scheduled.
TRACK WORKOUT
YOU NEED A STOPWATCH!
1. After warming up – run 1 lap (1/4 mile) hard, it will probably take you about 1min 30 seconds. Walk or slowly jog for a minute (REST), when your watch says 2:30, run another hard lap, rest again. Repeat 8 times. Your rest time should be 30 seconds less than the time it took you to run the ¼ mile (1 lap) – so if you run the lap in 2 minutes, rest for 1:30). Cool down with an easy ½ mile jog.
2. After warming up – run 2 laps at about 70% which should take about 3:30-4:00 minutes. Rest by walking or slowly jogging and start again when the watch says 5 minutes (same as above) – rest time should be 1:30-2:00 minutes, no longer.
3. The GAUNTLET – This one depends on your typical running speed – if you are running a mile in 5-6 minutes, 7-8 minutes, or 9-10 minutes. Each step of the gauntlet requires you to cut your time in ½ - adjust according to your typical speed level.
a. After warming up, run a mile (4 laps) in under 6 minutes (or under 8, or under 10). Rest for 1 minute.
b. Run a ½ mile (2 laps) in ½ the time it took you to run a mile (3 min, 4 min, or 5 min). Rest for 1 minute.
c. Run a ¼ mile (1 lap) in ½ the time it took you to run a ½ mile (1:30, 2:00. or 2:30). Rest for 1 min.
d. Run 200 meters (1/2 lap) again ½ your time (45 seconds, 1 minute, or 1:15) Rest for 1 min.
e. Run 100 meters (1/4 lap) (20 seconds, 30 seconds or 45 seconds). Rest for 1 minute.
f. Run 50 meters (1/8 lap) (10 seconds, 15 seconds, or 23 seconds). Rest for 1 minute.
g. JOG a ½ mile cool-down.
Choose only ONE method each day that a track workout is scheduled. If the KCHS track is not available, the Washington College track is usually available.
ABDOMINALS
Do these often for strong core muscles! Aim to do 2 sets of 25 of each type of abdominal. You may need to work up to this and if it gets easy, DO MORE!
1. 90/90 Crunches
a. Lie on the floor with your knees bent to 90 degrees and your feet in the air (your hips should also be at a 90-degree angle.
b. Place your hands across your chest or next to your ears.
c. Curl upward to lift your shoulders 6-8 inches off the floor using only your abdominal muscles.
d. Do this motion slowly, breathing out on the way up and in on the way down.
e. Ease yourself back down slowly with your abdominal muscles still engaged.
2. 90/90 Obliques
a. Lie on the floor with your knees bent to 90 degrees and your feet in the air (your hips should also be at a 90-degree angle.
b. Rotate your knees to the left (switch to the right when you finish the left).
c. Place your hands across your chest or next to your ears.
d. Curl upward to lift your shoulders 6-8 inches off the floor using only your abdominal muscles.
e. Do this motion slowly, breathing out on the way up and in on the way down.
f. Ease yourself back down slowly with your abdominal muscles still engaged.
3. Hip Thrusts
a. Lie flat on your back with your legs raised straight in the air (your hips should be at 90 degrees) and your arms by your side.
b. Lift (thrust) your hips off the floor using those lower abdominal muscles and glutes.
4. Planks
a. Lay face down on the floor, resting on your elbows and forearms.
b. Lift your butt off the floor, shifting your weight to your knees.
c. Lift your knees, and balance on your toes. Keep your back straight and hold for 1 minute.
d. Lower your knees back down to the floor.
PUSH-UPS
Aim to do 2 sets of 25 push-ups. You may need to work up to this and if it gets easy, DO MORE!
1. Lie prone on floor with hands slightly wider than shoulder width.
2. Raise body up off floor by extend arms with body straight.
3. Keeping body straight, lower body to floor by bending arms.
4. Push body up until arms are extended.
5. Repeat.
Both upper and lower body must be keep straight throughout movement!
LUNGES
Aim to do 2 sets of 25 lunges (each leg). You may need to work up to this and if it gets easy, DO MORE!
1. Stand with hands on hips or clasped behind neck.
2. Lunge forward with first leg, landing on heel then forefoot.
3. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor.
4. Return to original standing position by forcibly extending hip and knee of forward leg.
5. Repeat by alternating lunge with opposite leg.
Keep torso upright during lunge; flexible hip flexors are important. Lead knee should point same direction as foot throughout lunge.
Complete 2 sets of 25 long lunges to emphasize the Gluteus Maximus.
Complete 2 sets of 25 short lunges to emphasize the Quadriceps.
DRIBBLING
Practice dribbling skills at different speeds, and pulls left, right, and back
DODGES & PASSES
Practice dodges, hits, pulls, push passes & combinations (pull left or right or back, then hit, etc.)
ELIMINATION SKILLS
Practice pulls, spins, fakes, lifts, etc.; try to practice with others and focus on 1v1, 2v1, or 3v2 skills (if possible)
1. Remember to start each workout with at least 15 minutes of warm-up and stretching in order to prevent injury.
2. Remember to finish each workout with at least 5 minutes of cool-down and stretching to prevent injury and increase flexibility.
RUNNING
1. EASY - An easy run should be at a pace equal to 60% of your max or hardest run (easy breathing).
2. STEADY - A steady run should be at a pace equal to 80% of your max or hardest run (moderate to heavy breathing).
3. HARD - A hard run means you should be running as fast as possible, at 100% (heavy breathing!).
Always try to run at an even pace when you train, whether it is easy, steady or hard. Aim to complete the time suggested for each phase - if you have to do a little less at first that is fine, but try to get up to the suggested times within a week. As you get stronger, work on increasing your overall pace.
EASY TRAINING
1. Run - outdoor, follow the prescribed time – indoor, on treadmill follow the prescribed time.
2. Bike – outdoor, follow the prescribed time – indoor, on stationary bike follow the prescribed time.
3. Stairmaster – follow the prescribed time.
4. Swim - active swimming for the prescribed time.
Easy training should be just as it sounds… easy. Choose only ONE method each day that easy training is scheduled. Regardless of the method you choose, you should train at 60% of your max.
SPEED ENDURANCE
1. Ins and Outs – On a track, sprint the straightaways and jog the curves. Repeat for 2-3 miles without stopping. See if you can build up to 4-5 miles by the end of the summer.
2. Ladder - On a track, sprint 1 lap, jog 1 lap, sprint ¾ lap, jog ¾ lap, sprint ½ lap, jog ½ lap, sprint ¼ lap, jog ¼ lap, sprint ½ lap, jog ½ lap, sprint ¾ lap, jog ¾ lap, sprint 1 lap, jog 1 lap. Repeat if you can.
3. Mile Repeats – after warm-up, run 1 mile at 85%, jog ½ mile, run 1 mile at 85%, jog ½ mile, etc. for 3-5 miles.
Choose only ONE method each day that speed endurance is scheduled.
SPEED TRAINING
1. Fartlek - You can be creative with this type of run, but below are some options to start with - use markers such as telephone poles, mailboxes, trees, etc., about 25-40 yards apart and choose one of these options: 1) sprint from one marker to the next, jog between markers, repeat 10 times then jog for a few and repeat 10 more times. The faster you jog between markers the more benefit you will get. OR 2) sprint 1 marker, jog 1 marker, repeat; sprint 2 markers, jog 2 markers, repeat; sprint 4 markers, jog 4 markers, repeat; sprint 2, etc.; sprint 1, etc. – cool down.
2. Hills - Use the hill at KCHS or another hill in your neighborhood – warm-up, sprint hill, jog down and repeat 10 times or more, cool down by running a ½ mile.
3. Agilities - These should be done at top speed and you should do more than one or combine agilities with another type of speed training. There are four listed below for you to choose from:
a. Figure 8’s - use 5 cones, shirts, shoes, etc. start 5 yards apart, move further apart as it gets easier. Start and finish at the same point – run, skip, high knee, grapevine, butt kickers, side-slide, etc. Rest 15 seconds between each agility and repeat 5 times.
b. Shuttle Run: 50 yards – 3 times, 40 yards-4 times, 20 yards-5 times. If you run the 50 in 10 seconds, you get 10 second rest, if you run it in 15, take a 15 second rest, etc. Push yourself hard on this and repeat 3 times.
c. Ladder Sprints: Sprint 10 yards, jog back, sprint 15 yards, jog back, same for 20, 25, 30 yards. Rest 30 seconds and then repeat 3 times for a total of 4. Rest 1 minute and repeat three times for a total of 7.
d. Interval Agilities: Set up two cones (or shoes or shirts, etc.) 15 yards apart and do agilities around the cones for 30 seconds (slides, butt-kicks, skips, etc.). Rest for 15 seconds and repeat 5 times.
Choose only ONE method each day that speed training is scheduled.
TRACK WORKOUT
YOU NEED A STOPWATCH!
1. After warming up – run 1 lap (1/4 mile) hard, it will probably take you about 1min 30 seconds. Walk or slowly jog for a minute (REST), when your watch says 2:30, run another hard lap, rest again. Repeat 8 times. Your rest time should be 30 seconds less than the time it took you to run the ¼ mile (1 lap) – so if you run the lap in 2 minutes, rest for 1:30). Cool down with an easy ½ mile jog.
2. After warming up – run 2 laps at about 70% which should take about 3:30-4:00 minutes. Rest by walking or slowly jogging and start again when the watch says 5 minutes (same as above) – rest time should be 1:30-2:00 minutes, no longer.
3. The GAUNTLET – This one depends on your typical running speed – if you are running a mile in 5-6 minutes, 7-8 minutes, or 9-10 minutes. Each step of the gauntlet requires you to cut your time in ½ - adjust according to your typical speed level.
a. After warming up, run a mile (4 laps) in under 6 minutes (or under 8, or under 10). Rest for 1 minute.
b. Run a ½ mile (2 laps) in ½ the time it took you to run a mile (3 min, 4 min, or 5 min). Rest for 1 minute.
c. Run a ¼ mile (1 lap) in ½ the time it took you to run a ½ mile (1:30, 2:00. or 2:30). Rest for 1 min.
d. Run 200 meters (1/2 lap) again ½ your time (45 seconds, 1 minute, or 1:15) Rest for 1 min.
e. Run 100 meters (1/4 lap) (20 seconds, 30 seconds or 45 seconds). Rest for 1 minute.
f. Run 50 meters (1/8 lap) (10 seconds, 15 seconds, or 23 seconds). Rest for 1 minute.
g. JOG a ½ mile cool-down.
Choose only ONE method each day that a track workout is scheduled. If the KCHS track is not available, the Washington College track is usually available.
ABDOMINALS
Do these often for strong core muscles! Aim to do 2 sets of 25 of each type of abdominal. You may need to work up to this and if it gets easy, DO MORE!
1. 90/90 Crunches
a. Lie on the floor with your knees bent to 90 degrees and your feet in the air (your hips should also be at a 90-degree angle.
b. Place your hands across your chest or next to your ears.
c. Curl upward to lift your shoulders 6-8 inches off the floor using only your abdominal muscles.
d. Do this motion slowly, breathing out on the way up and in on the way down.
e. Ease yourself back down slowly with your abdominal muscles still engaged.
2. 90/90 Obliques
a. Lie on the floor with your knees bent to 90 degrees and your feet in the air (your hips should also be at a 90-degree angle.
b. Rotate your knees to the left (switch to the right when you finish the left).
c. Place your hands across your chest or next to your ears.
d. Curl upward to lift your shoulders 6-8 inches off the floor using only your abdominal muscles.
e. Do this motion slowly, breathing out on the way up and in on the way down.
f. Ease yourself back down slowly with your abdominal muscles still engaged.
3. Hip Thrusts
a. Lie flat on your back with your legs raised straight in the air (your hips should be at 90 degrees) and your arms by your side.
b. Lift (thrust) your hips off the floor using those lower abdominal muscles and glutes.
4. Planks
a. Lay face down on the floor, resting on your elbows and forearms.
b. Lift your butt off the floor, shifting your weight to your knees.
c. Lift your knees, and balance on your toes. Keep your back straight and hold for 1 minute.
d. Lower your knees back down to the floor.
PUSH-UPS
Aim to do 2 sets of 25 push-ups. You may need to work up to this and if it gets easy, DO MORE!
1. Lie prone on floor with hands slightly wider than shoulder width.
2. Raise body up off floor by extend arms with body straight.
3. Keeping body straight, lower body to floor by bending arms.
4. Push body up until arms are extended.
5. Repeat.
Both upper and lower body must be keep straight throughout movement!
LUNGES
Aim to do 2 sets of 25 lunges (each leg). You may need to work up to this and if it gets easy, DO MORE!
1. Stand with hands on hips or clasped behind neck.
2. Lunge forward with first leg, landing on heel then forefoot.
3. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor.
4. Return to original standing position by forcibly extending hip and knee of forward leg.
5. Repeat by alternating lunge with opposite leg.
Keep torso upright during lunge; flexible hip flexors are important. Lead knee should point same direction as foot throughout lunge.
Complete 2 sets of 25 long lunges to emphasize the Gluteus Maximus.
Complete 2 sets of 25 short lunges to emphasize the Quadriceps.
DRIBBLING
Practice dribbling skills at different speeds, and pulls left, right, and back
DODGES & PASSES
Practice dodges, hits, pulls, push passes & combinations (pull left or right or back, then hit, etc.)
ELIMINATION SKILLS
Practice pulls, spins, fakes, lifts, etc.; try to practice with others and focus on 1v1, 2v1, or 3v2 skills (if possible)
"EVERY TIME YOU STAY OUT LATE; EVERY TIME YOU SLEEP IN; EVERY TIME YOU MISS A WORKOUT; EVERY TIME YOU DON'T GIVE 100% - YOU MAKE IT THAT MUCH EASIER FOR ME TO BEAT YOU." - UNKNOWN
KENT COUNTY TROJANS FIELD HOCKEY
OFF-SEASON WORKOUT PROGRAM
PHASE 1
OFF-SEASON WORKOUT PROGRAM
PHASE 1
MONDAY
JULY 14
1. 20 Minutes Easy Training
2. Abdominals 3. Dribbling |
TUESDAY
JULY 15
1. 25 Minutes Running
2. Push-ups |
WEDNESDAY
JULY 16
1. Speed Training
2. Abdominals 3. Dribbling |
THURSDAY
JULY 17
1. Track Workout
2. Push-ups |
FRIDAY
JULY 18
1. Speed Endurance
2. Abdominals 3. Dribbling |
DON'T FORGET TO TIME YOUR 1 MILE RUN ON SATURDAY, JULY 19
AND RECORD YOUR TIME TO BE TURNED IN ON THE FIRST DAY OF TRYOUTS!!
AND RECORD YOUR TIME TO BE TURNED IN ON THE FIRST DAY OF TRYOUTS!!
KENT COUNTY TROJANS FIELD HOCKEY
OFF-SEASON WORKOUT PROGRAM
PHASE 2
OFF-SEASON WORKOUT PROGRAM
PHASE 2
MONDAY
JULY 21
1. 30 Minutes Running
2. Abdominals 3. Dodges & Passes |
TUESDAY
JULY 22
1. Speed Endurance
2. Push-ups 3. Lunges 4. Dribbling |
WEDNESDAY
JULY 23
1. 30 Minutes Easy Training
2. Abdominals 3. Dodges & Passes |
THURSDAY
JULY 24
1. Track Workout
2. Push-ups 3. Lunges 4. Dribbling |
FRIDAY
JULY 25
1. Speed Endurance
2. Abdominals 3. Dodges & Passes |
DON'T FORGET TO TIME YOUR 2 MILE RUN ON SATURDAY, JULY 26
AND RECORD YOUR TIME TO BE TURNED IN ON THE FIRST DAY OF TRYOUTS!!
AND RECORD YOUR TIME TO BE TURNED IN ON THE FIRST DAY OF TRYOUTS!!
KENT COUNTY TROJANS FIELD HOCKEY
OFF-SEASON WORKOUT PROGRAM
PHASE 3
OFF-SEASON WORKOUT PROGRAM
PHASE 3
MONDAY
JULY 28
1. 40 Minutes Running
2. Abdominals 3. Elimination Skills AUGUST 4
1. 40 Minutes Running
2. Abdominals 3. Elimination Skills |
TUESDAY
JULY 29
1. Speed Training
2. Speed Endurance 3. Push-ups 4. Lunges 5. Dribbling AUGUST 5
1. Speed Training
2. Speed Endurance 3. Push-ups 4. Lunges 5. Dribbling |
WEDNESDAY
JULY 30
TIME YOUR
1 MILE RUN! RECORD TIME AUGUST 6
TIME YOUR
1 MILE RUN! RECORD TIME |
THURSDAY
JULY 31
1. Track Workout
2. Push-ups 3. Lunges 4. Elimination Skills AUGUST 7
1. Track Workout
2. Push-ups 3. Lunges 4. Elimination Skills |
FRIDAY
AUGUST 1
1. 40 Minutes Easy Training
2. Abdominals 3. Dodges & Passes AUGUST 8
1. 40 Minutes Easy Training
2. Abdominals 3. Dodges & Passes |
DON'T FORGET TO TIME YOUR 1 MILE RUN ON WEDNESDAY, JULY 30 & AUGUST 6
AND YOUR 2 MILE RUN ON SATURDAY, AUGUST 2 & 9
AND RECORD YOUR TIMES TO BE TURNED IN ON THE FIRST DAY OF TRYOUTS!!
AND YOUR 2 MILE RUN ON SATURDAY, AUGUST 2 & 9
AND RECORD YOUR TIMES TO BE TURNED IN ON THE FIRST DAY OF TRYOUTS!!
"IF YOUR MIND TELLS YOUR BODY TO STOP, YOU WILL STOP. TRAIN YOUR MIND FIRST AND ENSLAVE YOUR BODY TO IT." - UNKNOWN