ENDICOTT SOFTBALL SUMMER TRAINING PROGRAM AGILITY & CONDITIONING WORKOUTS

Size: px
Start display at page:

Download "ENDICOTT SOFTBALL SUMMER TRAINING PROGRAM AGILITY & CONDITIONING WORKOUTS"

Transcription

1 ENDICOTT SOFTBALL SUMMER TRAINING PROGRAM AGILITY & CONDITIONING WORKOUTS

2 SPEED DAY AGILITY DAY Jog 400 Yards (4 Football Fields) DYNAMIC STRETCH: (1 set x 20 yards) Walk On Toes Walk On Heels Walking High Knees Walking Leg Cradles Lunge Twists Backward Lunge Inchworms SPEED (2 sets x 20 yards) High Knee March High Knees Butt Kicks Shuffles Carioca Straight Leg Bounds BUILD UPS: (4 X 40 YARDS) (Over a 40 yard distance, start at 50% speed and run the distance gradually increasing speed to 90%) FLYING 10 S: (4 X 40 YARDS) Make sure you are at your top speed when you reach the last 10 yards of the 40 yards. POSITION STARTS: (4 X 20 YARDS) Start in the position as if you were stealing a base. FLYING 30 S: (4 X 90 YARDS) Over a 90 yard distance build speed through the first 30 yards, be at top speed and sprint the middle 30 yards, then reduce speed over Jog 400 Yards (4 Football Fields) AGILITY LADDER: (use tape if you don t have one) (3 x through) 1 foot each hole 2 feet each hole Carioca Scissors 2 foot hops Left Leg Hops Right Leg Hops Slaloms Single Leg Hop In/Out PRO AGILITY: (Sprint) NEBRASKA AGILITY: T DRILL: UP & BACK: Heel Step Ups Toe Step Ups Squat Shuffle (Both Sides) Grasshoppers Spidermans Inch Worms SPEED PLYOS: (2 sets x 20 yards) 1. Quick Arms/Quick Feet (pump arms and knees as fast as possible while getting in as many reps in 20 yards as possible) 2. Nautical Runs 3. Alternate Leg Bounds 4. 2 foot Hops 5. 1 foot Hops Stair Workout Double Leg Hops (every stair) Double Leg Hops (every other stair) Stair Sprints (hit every stair up and down) SHUTTLE RUNS Distance Work Rate Rest 300 Yd Shuttle Easy Stride 4 Mins 300 Yd Shuttle Easy Stride 4 Mins 300 Yd Shuttle Max Effort 3 Mins 300 Yd Shuttle Max Effort 1: Yd Shuttle Max Effort 1100 Total Yards *Easy Stride = Full Stride without straining routine (approximately 70% of max effort)

3 SOME EXERCISES YOU MAY NOT KNOW: INCHWORMS WALKING HIGH KNEES Pull knee into chest while stepping up onto toe then switch knees LEG CRADLES Push down on knee And use other hand to pull up on heel then switch LUNGE TWISTS Starting in a pushup position, keeping your knees straight, walk them into your hands, once you feel a stretch, walk only your hands out in front of you Lunge forward and twist into knee GRASSHOPPERS NAUTICAL RUNS Starting with arms and legs out wide, pull Left leg under your body and drive Left HIP towards ground then switch to the Right leg SPIDERMANS Start in a forward lunge position with Left arm up and Right leg out and switch quickly (making Right arm up and Left leg out). You are to do this as quickly as possible. Starting with arms and legs out wide (same starting position as grasshoppers) step Left leg out wide and walk Right arm forward,

4 AGILITY LADDER DRILLS ONE FOOT EACH HOLE LEFT LEG HOPS RIGHT LEG HOPS TWO FEET EACH HOLE SLALOMS CARIOCA SCISSORS SINGLE LEG HOP IN / OUT TWO FOOT HOPS

5 PRO AGILITY DRILL T DRILL SET UP A 15-YARD COURSE DIVIDED IN 3, EQUAL 5-YARD INCREMENTS. DESIGNATE THE CENTER-LINE AS LINE 1 AND THE LINE TO THE RIGHT AS LINE 2 AND THE LINE TO THE LEFT AS LINE 3. ATHLETE STRADDLES LINE 1 IN A 3-POINT STANCE AND STARTS WHEN READY 1 ATHLETE THEN TURNS AND RUNS AND TOUCHES LINE 2 WITH HIS RIGHT HAND AND IMMEDIATELY TURNS AND SPRINTS TO LINE THREE AND TOUCHES IT WITH HIS LEFT HAND AND IMMEDIATELY TURNS AND SPRINTS BACK THROUGH LINE ONE. START FINISH THE CLOCK STARTS ON THE ATHLETE S INITIAL HAND MOVE AND ENDS WHEN THEY CROSS THE FINISH LINE. DISQUALIFICATION CRITERIA: NOT TOUCHING LINE 2 OR 3 WITH HAND START ON THE LEFT SIDE OF CONE 1 SPRINT TO AND AROUND (RIGHT) CONE 2 TO CONE 3 TOUCH LINE WITH RIGHT HAND AND SPRINT TO CONE 4 TOUCH LINE WITH LEFT HAND AND SPRINT TO AND AROUND (RIGHT) CONE 2 TO FINISH UP & BACK DRILL NEBRASKA AGILITY DRILL TOUCH LINE WITH HAND 5 YDS BACKPEDAL START FINISH SET UP TWO CONES 5 X 1 YARDS APART SPRINT FORWARD 5 YDS BACKPEDAL 5 YDS SPRINT FORWARD 10 YDS BACKPEDAL TO START (10 YDS) SPRINT TO THE FIRST CONE AND MAKE A RIGHT-HAND TURN SPRINT TO THE SECOND CONE AND MAKE A LEFT-HAND TURN SPRINT TO THE 5 YARD LINE AND TOUCH IT WITH YOUR FINGERS BACKPEDAL ACROSS THE STARTING LINE TO FINISH

START FINISH. 5 yards 5 yards

START FINISH. 5 yards 5 yards Agility, Plyometric & Conditioning Drills Pro Agility Objectives: Improve athletic ability and body coordination during sudden change of direction 1. Measure out a 10 yard area with 5 yard increments 2.

More information

Villanova Football Off-Season Workout

Villanova Football Off-Season Workout Villanova Football Off-Season Workout How you prepare yourself in the off-season is a reflection of your commitment as a football player. You cannot turn discipline on and off, just as you cannot turn

More information

FOOTBALL. Speed and Agility Program

FOOTBALL. Speed and Agility Program FOOTBALL 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

More information

Speed, Agility, Quickness Training

Speed, Agility, Quickness Training Speed, Agility, Quickness Training Goal: To develop Speed, Agility, and Quickness (SAQ) and functional football strength for young football players through a consistent and safe format. Place the stations

More information

UCCS Women s Soccer. 2012 Summer Workout Packet. Everything You Need to Succeed. Lifting and Training Schedule

UCCS Women s Soccer. 2012 Summer Workout Packet. Everything You Need to Succeed. Lifting and Training Schedule UCCS Women s Soccer 2012 Summer Workout Packet Everything You Need to Succeed Day to Day Calendar Lifting and Training Schedule Day to Day Record Sheets Fitness Tests Daily Record Sheet Sunday Monday Tuesday

More information

CONDITIONING PROGRAM

CONDITIONING PROGRAM CONDITIONING PROGRAM Speed and Agility are two major components of sport that need to be trained just like strength, size, and power are developed in the weight room. It is true that no matter what your

More information

AGILITY LADDER IMPORTANT INFORMATION PLEASE READ AND KEEP DISCLAIMER

AGILITY LADDER IMPORTANT INFORMATION PLEASE READ AND KEEP DISCLAIMER AGILITY LADDER IMPORTANT INFORMATION PLEASE READ AND KEEP DISCLAIMER The following guidelines should be observed when using the Agility Ladder. Always consult your physician before participating in any

More information

Nicole Salvesen, CSCS. Brian Edlbeck, MS, CSCS, NSCA CPT

Nicole Salvesen, CSCS. Brian Edlbeck, MS, CSCS, NSCA CPT Carroll University Women s Basketball Program Summer Conditioning Workouts Nicole Salvesen, CSCS Brian Edlbeck, MS, CSCS, NSCA CPT 2009 1 On behalf of the coaches, I would like to welcome to Carroll University

More information

INDOOR AGILITY LADDER

INDOOR AGILITY LADDER INDOOR AGILITY LADDER IMPORTANT INFORMATION PLEASE READ AND KEEP DISCLAIMER The following guidelines should be observed when using the Indoor Agility Ladder. Always consult your physician before participating

More information

Floor/Field Stretches

Floor/Field Stretches Floor/Field Stretches 3D Hip Flexor Stretch *Start position* 1. Swing arms above head as front knee drives forward (x 5-10) 2. Swing arms over each shoulder as front knee drives forward 3D Groin Stretch

More information

Agility Workout Drills

Agility Workout Drills Agility Workout Drills Marker Agility Drills Set the markers in a square with a distance of 30 feet between them. 1. Around the Box To develop quick feet and directional change muscles Sprint from marker

More information

THE SPEED PROGRAM THE following is A list Of POinTS THAT PRODucE RESulTS in SPEED improvement: CHANGE THE GAME

THE SPEED PROGRAM THE following is A list Of POinTS THAT PRODucE RESulTS in SPEED improvement: CHANGE THE GAME THE SPEED PROGRAM Remember, perfect technique is the #1 emphasis with the BFS Speed Program. Faster times will follow perfect technique. The Speed Program is as follows: 1. Start with a Sprint Learning

More information

Strength and Conditioning Program

Strength and Conditioning Program Strength and Conditioning Program Guidelines All speed work must be performed when the body is fully rested. Proper sprinting techniques must be taught and mastered by the player. Adequate rest must follow

More information

Clasp hands behind hips and stretch arms down towards floor. Roll shoulder back to open chest. Do not let back arch. Power Skips

Clasp hands behind hips and stretch arms down towards floor. Roll shoulder back to open chest. Do not let back arch. Power Skips Warm Up Exercises Jump Rope Ankle Bounces Jumping Jacks Using a fast twirl, rapidly jump up and down using spring in the feet and ankles, not in knees. V-Jumps Rapidly jump up and down using spring in

More information

BEACH VOLLEYBALL TRAINING PROGRAM

BEACH VOLLEYBALL TRAINING PROGRAM 2008 ELITE PERFORMANCE ATHLETE CONDITIONING BEACH VOLLEYBALL TRAINING PROGRAM Team BC 2008 Steve Van Schubert, CAT(C), CSCS Training Schedule General Outline Phase 1 2 Weeks Phase 2 3 Weeks Phase 3 3 Weeks

More information

WWW.ALPHADOGSPORTS.COM SPEED TRAINING MANUAL

WWW.ALPHADOGSPORTS.COM SPEED TRAINING MANUAL WWW.ALPHADOGSPORTS.COM SPEED TRAINING MANUAL ALPHA DOG SPEED TRAINING We would like to thank you for your commitment to Alpha Dog Sports. Alpha Dog Sports is proud to bring the top equipment from around

More information

Basketball Agility Training Week 1

Basketball Agility Training Week 1 Small M Cones Place cones 5 yards apart Basketball Agility Training Week 1 Spring 10 yards at end of ladder Short Cones Small M Cones Sprint, Back Pedal X 2 Small M Cones Slide X 2 Small M Cones Sprint

More information

Strength Training for Distance Runners

Strength Training for Distance Runners Strength Training for Distance Runners Drills, core and workouts to keep your athletes healthy and strong By Forest Braden UCLA Track and Field Overview Drills Team Indiana Elite Drills. Core Medicine

More information

Kelly Corso MS, ATC, CES, FMSC, CSST

Kelly Corso MS, ATC, CES, FMSC, CSST ACL Injury Prevention Program Kelly Corso MS, ATC, CES, FMSC, CSST What is the ACL??? The ACL or anterior cruciate ligament, attaches the front top portion of the shin bone (tibia) to the back bottom portion

More information

Implementing Effective Team / Group Warm-Ups

Implementing Effective Team / Group Warm-Ups Implementing Effective Team / Group Warm-Ups October 2007 www.strengthpowerspeed.com Warming-up has always been and continues to be an important component of training and competing in all sports. There

More information

Mike Durand CSCS, SCCC, USAW

Mike Durand CSCS, SCCC, USAW Mike Durand CSCS, SCCC, USAW What Facilities do you have available Weight Room Field Space Optimal Training vs. Real World Training? Equipment needs/available Before you design your Training Program know

More information

Chronos - Circuit Training Bodyweight

Chronos - Circuit Training Bodyweight Outline Chronos - Circuit Training Bodyweight 1. Mountain climbers doubles x 10 2. Mountain climbers singles x 10 each leg 3. Mountain climbers singles out x 10 each leg 4. Mountain Climbers Doubles out

More information

2015 Cheer Squad Summer Strength & Conditioning

2015 Cheer Squad Summer Strength & Conditioning 2015 Cheer Squad Summer Strength & Conditioning Hello Cheer Squad, Welcome to 1 st annual summer conditioning program for Rams Cheer Squad. In order to maximize your potential as a Cheer Squad member you

More information

Physical Agility Test Preparation and Safety

Physical Agility Test Preparation and Safety Physical Agility Test Preparation and Safety TT DD CC JJ J How to Prepare for the PAT Prior to taking the Physical Agility Test, applicants should seek medical advice from their physician. The day of the

More information

Stick with the program!

Stick with the program! Getting Physically Prepared for the Naval Academy Physical education is an important part of the program at the Naval Academy. To ensure that you are physically prepared for Plebe Summer, you are encouraged

More information

EXERCISE DESCRIPTIONS PHASE I Routine #1

EXERCISE DESCRIPTIONS PHASE I Routine #1 EXERCISE DESCRIPTIONS PHASE I Routine #1 Hip Mobility Exercise: Forward Out-In Movement: Raise leg out to the side, and rotate around to the front. Keep shin/thigh angle at 90 degrees. Exercise: Backward

More information

Living Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints.

Living Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints. Warm Up- Living Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints. Protocol- All exercises will be done for 2 sets of 10 repetitions. After the

More information

The 11+ A complete warm-up program

The 11+ A complete warm-up program The 11+ A complete warm-up program Part 1 & 3 A A }6m Part 2 B A: Running B: Jog back B! FIELD SET-UP A: Running exercise B: Jog back The course is made up of 6 pairs of parallel cones, approx. 5-6m apart.

More information

JUNIPERO SERRA VOLLEYBALL OFF SEASON TRAINING SCHEDULE

JUNIPERO SERRA VOLLEYBALL OFF SEASON TRAINING SCHEDULE JUNIPERO SERRA VOLLEYBALL OFF SEASON TRAINING SCHEDULE 2007 OFF SEASON WORKOUT Our off season workout is centered around Speed, Agility & Quickness which are athletic attributes that are very trainable

More information

A proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and

A proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and A proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and competition. A warm-up is designed to prepare an athlete

More information

Stair Workouts Get in Shape: Step up!

Stair Workouts Get in Shape: Step up! Stair Workouts Get in Shape: Step up! Warning: If you feel any knee pains, refrain from continuing that particular exercise. Avoid the no pain, no gain motto and modify with regular walking or any activity

More information

6 Week Body Transformation At Home Workouts

6 Week Body Transformation At Home Workouts 6 Week Body Transformation At Home Workouts Ok, so here are the workouts for the program. You will do 3-4 workouts per week, for example on a Monday Wednesday Friday schedule. You can do this whatever

More information

Manual Girls Soccer Pre-Season Fitness Program. Endurance, Speed, Agility, and Strength

Manual Girls Soccer Pre-Season Fitness Program. Endurance, Speed, Agility, and Strength Manual Girls Soccer Pre-Season Fitness Program Endurance, Speed, Agility, and Strength 1 Introduction Soccer is a game of endurance, speed, agility and strength. Manual girl s soccer is dedicated to the

More information

Pre-Season Training for Basketball: Preparing the athlete for the demands of the season.

Pre-Season Training for Basketball: Preparing the athlete for the demands of the season. Pre-Season Training for Basketball: Preparing the athlete for the demands of the season. Glenn Harris, MS, CSCS Head Coach, Strength & Conditioning Boston University Athletics Contact Information: Department

More information

The Santa Monica Orthopaedic and Sports Medicine Research Foundation. The PEP Program: Prevent injury and Enhance Performance

The Santa Monica Orthopaedic and Sports Medicine Research Foundation. The PEP Program: Prevent injury and Enhance Performance The Santa Monica Orthopaedic and Sports Medicine Research Foundation The PEP Program: Prevent injury and Enhance Performance This prevention program consists of a warm-up, stretching, strengthening, plyometrics,

More information

Plyometric Training for Track and Field Indiana High School Clinic 2008 Larry Judge, Ph.D. Ball State University

Plyometric Training for Track and Field Indiana High School Clinic 2008 Larry Judge, Ph.D. Ball State University Plyometric Training for Track and Field Indiana High School Clinic 2008 Larry Judge, Ph.D. Ball State University What is Plyometric Training? Exercises like hopping, skipping, jumping, bounding, depth

More information

FUNCTIONAL STRENGTHENING

FUNCTIONAL STRENGTHENING FUNCTIONAL STRENGTHENING *This group of exercises are designed to increase leg and core endurance and stability as related to bipedal functional activities. *Perform this program for 4-6 weeks. It is ideal

More information

Functional Firefighter Fitness

Functional Firefighter Fitness Functional Firefighter Fitness The information provided is for informational purposes only and is not intended as a substitute for the advice of, or treatment that may be prescribed by your physician.

More information

Basic Stretch Programme 3. Exercise Circuit 4

Basic Stretch Programme 3. Exercise Circuit 4 Basic Stretch Programme 3 Exercise Circuit 4 2 1 Calves Stand approximately 1 metre away from wall with legs straight and heels on floor. Step and lean forward and slowly push hips towards wall. Should

More information

NoSkinnies.com Workout Breakdown

NoSkinnies.com Workout Breakdown Monday 20 minutes Cardio Weight Reps Notes Abs 2 min Run in Place 32 Jumping Jacks Abs Training Perform Each Set 3 times 30 Second Plank 30 Sit in V with feet lifted; tap weight side to side 8 30 Climb

More information

MISSOURI VALLEY COLLEGE FOOTBALL 2008 SUMMER STRENGTH MANUAL

MISSOURI VALLEY COLLEGE FOOTBALL 2008 SUMMER STRENGTH MANUAL MISSOURI VALLEY COLLEGE FOOTBALL 2008 SUMMER STRENGTH MANUAL Dear Viking Football Team, Strength and Conditioning is one of the cornerstones of our football program. Our goal of being the strongest and

More information

Stair Workouts Get in Shape: Step up

Stair Workouts Get in Shape: Step up Stair Workouts Get in Shape: Step up Warning: If you feel any knee pain, refrain from continuing that particular exercise. Avoid the no pain, no gain motto and modify with regular walking or any activity

More information

Basic Training Exercise Book

Basic Training Exercise Book Basic Training Exercise Book Basic Training Exercise Book Instructions The exercises are designed to challenge the major muscles groups every day, approximately every 2 to 3 hours., for a total of 6 times

More information

The Off-Season Football Speed Training Workout

The Off-Season Football Speed Training Workout The Off-Season Football Speed Training Workout By Bill Martens The Off-season Football Speed Training Workout By Bill Martens 2007 by Seattle Omniworks, Inc. All rights reserved. No part of this document

More information

EXERCISE INSTRUCTIONS 1

EXERCISE INSTRUCTIONS 1 EXERCISE INSTRUCTIONS 1 Contents ANKLE TOUCHES... 4 BACK EXTENSIONS... 4 BACK REVERSE FLYES... 4 BALL ROLL... 4 BASKETBALL SQUATS... 4 BEAR CRAWL... 4 BICEP CURL (Resistance Band)... 4 BOXING JABS... 5

More information

Conditioning the GAA Player

Conditioning the GAA Player Requirement Before starting any exercise regime you should: consider consulting a qualified fitness or sports adviser to ensure the regime is suitable for you Consult your own doctor if you have a medical

More information

27 Soccer Specific Conditioning Drills

27 Soccer Specific Conditioning Drills 27 Soccer Specific Conditioning Drills Free Email Newsletter at worldclasscoaching.com 27 Soccer Specific Conditioning Drills Technical and tactical sessions all with a conditioning element using a ball.

More information

WEEK: 1 2014 Winter Off Season Sample Speed Agility Quickness

WEEK: 1 2014 Winter Off Season Sample Speed Agility Quickness WEEK: 1 2014 Winter Off Season Sample Twisting Sit Ups 1 X 20 Bicycle 1 X 30 45 seconds Partner Sit Ups 1 X 30, 1 X 20 Resisted Running Acceleration Cond. Agility Agility- Accelerartion Conditioning Running

More information

The Lose-the-Last-1o-Pounds Workout

The Lose-the-Last-1o-Pounds Workout Printable Workout: www.myfitstation.com The Lose-the-Last-1o-Pounds Workout From The Women s Health Big Book of Exercises Phase 1) Week 1-4 It s time to finish off that fat for good! This 8-week plan from

More information

FLAG FOOTBALL SKILLS

FLAG FOOTBALL SKILLS FLAG FOOTBALL SKILLS Colonial Baptist Church SNAPPING SKILLS Each play begins with the snap. There are 2 types of snaps used in Flag Football; Under Center and Shot Gun. Without a good center to quarterback

More information

TEXAS A&M FOOTBALL RUNNING BACK DRILLS

TEXAS A&M FOOTBALL RUNNING BACK DRILLS 29 TEXAS A&M FOOTBALL RUNNING BACK DRILLS 29 TEXAS A&M FOOTBALL DRILL BOOK RUNNING BACK DRILLS TABLE OF CONTENTS SOCCER DRILL AGGIE BALANCE DRILL WEAK SHOULDER RUN SQUARE DRILL SIDELINE RUNNING DRILL ZIG

More information

SNEAD VOLLEYBALL SUMMER WORKOUT 2014

SNEAD VOLLEYBALL SUMMER WORKOUT 2014 SNEAD VOLLEYBALL SUMMER WORKOUT 2014 Workouts Dynamic Stretching Should be done before ALL workouts.,, - Weights 3 days a week of weight lifting you should have at least 1 day between lift days. This should

More information

PHASE I ANKLE REHABILITATION EXERCISES

PHASE I ANKLE REHABILITATION EXERCISES PHASE I ANKLE REHABILITATION EXERCISES SWELLING CONTROL S REST: Keep your standing and walking activities to a minimum while swelling is a problem. ICE: Use an ice pack in a moist towel for 10-15 minutes

More information

30 minute shoulder sculpting workout

30 minute shoulder sculpting workout 30 minute shoulder sculpting workout Go to failure on each set, so choose the weight best suited for you. Don t take a break in between sets unless stated. Military Press- 10 reps, Lateral raises- 12 reps,

More information

Agility. Agility Evaluation Tests

Agility. Agility Evaluation Tests 55 2 Agility The multi dimensional movement demands of field and court games dictate a revaluation of the traditional approach to the development of agility. This demands a systematic multi factored approach

More information

MIAMI POLICE DEPARTMENT

MIAMI POLICE DEPARTMENT MIAMI POLICE DEPARTMENT POLICE OFFICER PHYSICAL AGILITY TEST TRAINING MANUAL 400 NW 2 nd Avenue, Miami, FL 3328 REVISED 0/2 TABLE OF CONTENTS OVERVIEW... 2 LIST OF EVENTS... 3 EQUIPMENT REQUIRED... 4 PREPARING

More information

Hurdle Training. Manual. Drills and exercises to help you get the most out of your Hurdle training program!

Hurdle Training. Manual. Drills and exercises to help you get the most out of your Hurdle training program! Hurdle Training Manual Drills and exercises to help you get the most out of your Hurdle training program! Performance Hurdles USAGE GUIDELINES Words of Caution 1. Are you physically fit? Do not enter into

More information

AGENDA. Can you Keep Up Training for Agility & Speed

AGENDA. Can you Keep Up Training for Agility & Speed TRAINING FOR SPEED & AGILITY AGENDA Can you Keep Up Training for Agility & Speed A. POWER, AGILITY, QUICKNESS - What are they - Their interaction with each other - Benefits of training these modalities

More information

Track and Field Drills and Practice Plans

Track and Field Drills and Practice Plans Track and Field Drills and Practice Plans Making you a better coach, one practice at a time! Table of Contents INTRODUCTION: HOW TO USE THIS GUIDE!...5 SPRINT DRILLS...6 BURST AND RELAX...6 INCREASE ACCELERATION...6

More information

Knee Arthroscopy (Meniscectomy)

Knee Arthroscopy (Meniscectomy) Knee Arthroscopy (Meniscectomy) Anatomy and Biomechanics The knee is a hinge joint at the connection point between the femur and tibia bones. It is held together by several important ligaments. The knee

More information

Practice Ideas Rookie / Junior Mosquito

Practice Ideas Rookie / Junior Mosquito Practice Ideas Rookie / Junior Mosquito Equipment essentials needed: 25 30 wiffle balls 20 25 kenko balls 20 tennis balls 1 2 tennis or racquet ball racquets 4 6 cones 3 4 bats and helmets 1 or 2 batting

More information

12 Week Do-it-Yourself Fitness Program

12 Week Do-it-Yourself Fitness Program 12 Week Do-it-Yourself Fitness Program Created by Brad Awalt, MS, ACSM Assistant Manager, Health Plus brad.awalt@vanderbilt.edu January 2011 Do you have a goal to begin an exercise routine, but not sure

More information

Instructor Training Program Levels 1 through 4 Uneven Bars

Instructor Training Program Levels 1 through 4 Uneven Bars USA Gymnastics Online: Technique: Uneven Bars Page 1 of 9 Instructor Training Program Levels 1 through 4 Uneven Bars Level 1 - Uneven Bars MOUNT: BACK HIP PULLOVER Grasp bar with hands "shoulder width"

More information

Otago Exercise Program Activity Booklet

Otago Exercise Program Activity Booklet Head Movements Stand up tall and look ahead. Slowly turn your head as far as you can to the right. Slowly turn your head as far as you can to the left. Repeat five times to each side. 44 Neck Movements

More information

U.S. Soccer Referee Department Referee Training Program

U.S. Soccer Referee Department Referee Training Program U.S. Soccer Referee Department Referee Training Program The training programs presented below are designed to prepare referees for the physical aspects of officiating at the highest level. They also serve

More information

Exercises for older people

Exercises for older people Exercise for older people Exercises for older people Sitting Getting started If you ve not done much physical activity for a while, you may want to get the all-clear from a GP before starting. For the

More information

Rehabilitation of Sports Hernia

Rehabilitation of Sports Hernia Rehabilitation of Sports Hernia (Involving Adductor Tenotomy, Ilioinguinal Neurectomy and Osteitis Pubis) An appendix follows this protocol for examples of exercises in each phase of rehabilitation. There

More information

WOMEN S FLAT TRACK DERBY ASSOCIATION Minimum Skills Requirements Version 4.10 Updated January 31, 2013

WOMEN S FLAT TRACK DERBY ASSOCIATION Minimum Skills Requirements Version 4.10 Updated January 31, 2013 WOMEN S FLAT TRACK DERBY ASSOCIATION Minimum Skills Requirements Version 4.10 Updated January 31, 2013 This document was created by the WFTDA Training Committee. Questions about the MSR should be directed

More information

Youth Football Drills

Youth Football Drills Angle Tackle Drill Combines tackling skills with proper pursuit and leverage and position. Align two cones five yards apart. Divide defenders into two single file lines five yards apart facing one another

More information

Post Surgery Rehabilitation Program for Knee Arthroscopy

Post Surgery Rehabilitation Program for Knee Arthroscopy Post Surgery Rehabilitation Program for Knee Arthroscopy This protocol is designed to assist you with your rehabilitation after surgery and should be followed under the direction of a physiotherapist May

More information

Cardiac Rehab Program: Stretching Exercises

Cardiac Rehab Program: Stretching Exercises Cardiac Rehab Program: Stretching Exercises Walk around the room, step side to side, ride a bike or walk on a treadmill for at least 5 minutes to warm up before doing these stretches. Stretch warm muscles

More information

Speed is one of the most sought

Speed is one of the most sought Off-Ice Speed and Quickness for Ice Hockey Shane Domer, MEd, CSCS, NSCA-CPT Speed is one of the most sought after characteristics in athletics. The athlete that possesses both speed and quickness will

More information

Xcel Skills Chart. Bronze Skills that can be used to fulfill A VP Bars Beam Floor

Xcel Skills Chart. Bronze Skills that can be used to fulfill A VP Bars Beam Floor Xcel Skills Chart Bronze Skills that can be used to fulfill A VP Bars Beam Floor Mounts: Pullover (from 1 or 2 ft or run) Jump to front support Glide swing to stand Run out glide kip Single leg jam kip

More information

CBP Officer Candidate Pre-Employment Fitness Test-1 Physical Readiness Program

CBP Officer Candidate Pre-Employment Fitness Test-1 Physical Readiness Program U.S. Department of Homeland Security U.S. Customs and Border Protection CBP Officer Candidate Pre-Employment Fitness Test-1 Physical Readiness Program Last Edited 03-16-2015 0 Table of Contents Page Introduction

More information

Women s 6-8 Minute Workout

Women s 6-8 Minute Workout Women s 6-8 Minute Workout Days 1 & 2 The following 6 programs have been designed to maximize the time spent on your Total Gym. Follow the program and exercises as you workout with Rosalie Brown in the

More information

try Elise s toning exercise plan

try Elise s toning exercise plan try Elise s toning exercise plan Whether you want to start things off slow and gradually build up your fi tness, or begin with a challenge, Elise s toning exercise programme is designed for all levels.

More information

Queensland Level 1-3 Requirements 2013

Queensland Level 1-3 Requirements 2013 Queensland Level - Requirements 0 CALCULATION OF D SCORE All routines will be from a Difficulty Score of 5.0 (D Score) Complete omission of an element = 0.60 deduction from the D score (i.e. no attempt

More information

Sample High School Wrestling Weight Training Program. West Chester, PA. By Dean Donley

Sample High School Wrestling Weight Training Program. West Chester, PA. By Dean Donley Sample High School Wrestling Weight Training Program West Chester, PA By Dean Donley 1. Introduction This is an example of a strength training program that was developed for a high school wrestling team.

More information

SAMPLE WORKOUT Full Body

SAMPLE WORKOUT Full Body SAMPLE WORKOUT Full Body Perform each exercise: 30 secs each x 2 rounds or 2-3 sets of 8-12 reps Monday & Wednesday or Tuesday & Thursday Standing Squat Muscles: glutes (butt), quadriceps (thigh) Stand

More information

Exercise 1: Knee to Chest. Exercise 2: Pelvic Tilt. Exercise 3: Hip Rolling. Starting Position: Lie on your back on a table or firm surface.

Exercise 1: Knee to Chest. Exercise 2: Pelvic Tilt. Exercise 3: Hip Rolling. Starting Position: Lie on your back on a table or firm surface. Exercise 1: Knee to Chest Starting Position: Lie on your back on a table or firm surface. Action: Clasp your hands behind the thigh and pull it towards your chest. Keep the opposite leg flat on the surface

More information

UNIVERSAL FITNESS NETWORK, Inc. 2315 West Monica Dunlap, IL 61525 (309)-360-5615 bahenso@comcast.net FACTS ABOUT THE PHYSICAL FITNESS ASSESSMENT TESTS

UNIVERSAL FITNESS NETWORK, Inc. 2315 West Monica Dunlap, IL 61525 (309)-360-5615 bahenso@comcast.net FACTS ABOUT THE PHYSICAL FITNESS ASSESSMENT TESTS UNIVERSAL FITNESS NETWORK, Inc. 2315 West Monica Dunlap, IL 61525 (309)-360-5615 bahenso@comcast.net FACTS ABOUT THE PHYSICAL FITNESS ASSESSMENT TESTS Universal Fitness Network, Inc. specializes in physical

More information

PD WARRIOR MODULE 1. Copyright PD Warrior 2012

PD WARRIOR MODULE 1. Copyright PD Warrior 2012 PD WARRIOR MODULE 1 1 PD WARRIOR STATIONS 1 OVERHEAD BALL THROW 2 SQUAT AND STOP 3 SCARF SNATCH 4 LADDER STEP & ARM BURNER 5 DOUBLE STEP TAP 6 BIKE SPRINTS 7 PARTNER BOX 8 BALL SLAMS & BALANCE 9 HELICOPTER

More information

WARM-UP. Light Jog - 5-10 minutes of continuous jogging at a moderate pace

WARM-UP. Light Jog - 5-10 minutes of continuous jogging at a moderate pace WARM-UP Prior to every training session whether it is strength training, conditioning, or agilities session a complete warm-up and flexibility session must be done. A proper warm-up will: Increase the

More information

VertiMax V8 Vertical Jump & Speed Training Program

VertiMax V8 Vertical Jump & Speed Training Program ANY ATHLETE, ANY SPORT, VERTIMAX WILL TAKE YOU TO THE NEXT LEVEL VertiMax V8 Vertical Jump & Speed Training Program Advanced Off Platform Speed Training Simultaneous leg & arm loading for maximum vertical

More information

ACL Non-Operative Protocol

ACL Non-Operative Protocol ACL Non-Operative Protocol Anatomy and Biomechanics The knee is a hinge joint connecting the femur and tibia bones. It is held together by several important ligaments. The most important ligament to the

More information

General Guidelines. Neck Stretch: Side. Neck Stretch: Forward. Shoulder Rolls. Side Stretch

General Guidelines. Neck Stretch: Side. Neck Stretch: Forward. Shoulder Rolls. Side Stretch Stretching Exercises General Guidelines Perform stretching exercises at least 2 3 days per week and preferably more Hold each stretch for 15 20 seconds Relax and breathe normally Stretching is most effective

More information

Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011

Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011 Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011 Workout Routine Snapshot 2 Workout Days 0 Cardio Exercises 14 Strength Training 0 Stretching Exercises 2 Abs 2 Back 2 Chest 2 Shoulders 2

More information

This document fully describes the 30 Day Flexibility Challenge and allows you to keep a record of your improvements in flexibility.

This document fully describes the 30 Day Flexibility Challenge and allows you to keep a record of your improvements in flexibility. Welcome to the StretchTowel 30 Day Flexibility Challenge! You can Be More Flexible in 30 days by following our stretching program for 10 minutes a day. The best part is that you can stretch using the StretchTowel

More information

Anterior Cruciate Ligament Reconstruction Progression Rehabilitation Program By Jenna Hennebry, Erin Stiefel, and Lauren Schmidt

Anterior Cruciate Ligament Reconstruction Progression Rehabilitation Program By Jenna Hennebry, Erin Stiefel, and Lauren Schmidt Anterior Cruciate Ligament Reconstruction Progression Rehabilitation Program By Jenna Hennebry, Erin Stiefel, and Lauren Schmidt Case Study: 18 year old female soccer player Isolated ACL rupture (planted

More information

The Royal Military College - Duntroon Army Officer Selection Board Bridging Period Conditioning Program

The Royal Military College - Duntroon Army Officer Selection Board Bridging Period Conditioning Program The Royal Military College - Duntroon Army Officer Selection Board Bridging Period Conditioning Program CONTENTS Page Contents i INTRODUCTION 1 FAQS 2 CYCLE 1: NEUROMUSCULAR CONDITIONING FOCUS (WEEKS 1

More information

ACL Reduction Helping you Keep it Together

ACL Reduction Helping you Keep it Together ACL Reduction Helping you Keep it Together What is the training program used in the ACL reduction Program? The ACL Reduction Program will be using the PEP (Prevent injury, Enhance Performance) Program

More information

LEARN TO SKATE CURRICULUM INTRODUCTION

LEARN TO SKATE CURRICULUM INTRODUCTION LEARN TO SKATE CURRICULUM INTRODUCTION The focus and goal of the Learn to Skate (L2S) curriculums are designed to teach beginner hockey players the fundamentals of skating. Every association will have

More information

HAVE A TERRIFIC SUMMER!!!!!! Dear Harvard Men s Volleyball Players,

HAVE A TERRIFIC SUMMER!!!!!! Dear Harvard Men s Volleyball Players, Dear Harvard Men s Volleyball Players, First off, great job this semester. I love to see the hard work you have put into the training program so far. I enjoyed training you during this past school year.

More information

Training for Volleyball Suggested Workout Routines For Maximum Results

Training for Volleyball Suggested Workout Routines For Maximum Results As part of your purchase I am supplying you with several workout routines to add to your current routine. If you are a coach, I also included circuit training routines for you to maximize your practices/workout

More information

Knee sprains. What is a knee strain? How do knee strains occur? what you ll find in this brochure

Knee sprains. What is a knee strain? How do knee strains occur? what you ll find in this brochure what you ll find in this brochure What is a knee strain? How do knee strains occur? What you should do if a knee strain occurs. What rehabilitation you should do. Example of a return to play strategy.

More information

PREVENTING ACL INJURIES IN SOCCER. By Brian Goodstein, MS, ATC, CSCS

PREVENTING ACL INJURIES IN SOCCER. By Brian Goodstein, MS, ATC, CSCS PREVENTING ACL INJURIES IN SOCCER By Brian Goodstein, MS, ATC, CSCS ACL injuries can be devastating to a soccer player s competitive season. For this reason, reputable medical institutions like the Cincinnati

More information

Offensive Line Drill Library

Offensive Line Drill Library Offensive Line Drill Library Pass Protection 1. Duct Demeanor 2. Towel Punch 3. Kick Slide & Punch 4. Plate Punch Pass Pro 5. Snake 6. Six Cone Duck 7. Pass Pro Base Disrupt 8. Hand Striking 9. End Zone

More information

400 METER TRAINING SO MANY INGREDIENTS, SO LITTLE TIME. Ron Grigg Jacksonville University rgrigg@ju.edu @Rongriggjr @JUTracknField

400 METER TRAINING SO MANY INGREDIENTS, SO LITTLE TIME. Ron Grigg Jacksonville University rgrigg@ju.edu @Rongriggjr @JUTracknField 400 METER TRAINING SO MANY INGREDIENTS, SO LITTLE TIME Ron Grigg Jacksonville University rgrigg@ju.edu @Rongriggjr @JUTracknField Sprint Races-defined An acceleration to a maximal race velocity, followed

More information

Otago Exercise Program

Otago Exercise Program Otago Exercise Program Edited Version Exercise Booklet Created by: Genesee County Coalition Supported by a grant from the Health Foundation for Western and Central New York Otago Exercise Program to Prevent

More information