HIGH PERFORMANCE
STRENGTH PROGRAM 1
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12 min. Interval Running 3 min warm up 5 miles/hour, and then:9 min (1 min to 8 miles - 30 sec to 5 miles
Exercise
Series
Reps
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5 min
Dynamic Stretching
Exercise
Series
Reps
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Exercises on the Bosu:
Exercise
Series
Reps
5 sec
3
Sprints on the bosu
Exercise
Series
Reps
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5 min
Dynamic Stretching 5 min
Exercise
Series
Reps
10
2
Footwork on the Baseline: Quit Feet
Exercise
Series
Reps
10
2
Scissor jump
Exercise
Series
Reps
10
2
Scissor jump - split back
Exercise
Series
Reps
RECESS DAY
Recess day rest is also part of the training, take care!
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10 min
Interval Running 3 min warm up 5 miles/h, and then: 7 min (10 sec on 10 sec off) increase speed every minute
Exercise
Series
Reps
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5 min
Dynamic Stretching
Exercise
Series
Reps
10
2
Scissor jump on the step
Exercise
Series
Reps
10
2
Quit feet on the step
Exercise
Series
Reps
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10 min
Intermittent Aerobic 3 min warm up 5 miles/h, & then:30 sec on & 10 sec off (2 min), 20 sec on & 10 sec off. (2 min) , 10 sec on & 10 sec off. (3 min)
Exercise
Series
Reps
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5 min
Dynamic Stretching
Exercise
Series
Reps
6
2
Footwork with 2 cones: Figure 8 lateral shuffle (8 rep) - sprint 6m
Exercise
Series
Reps
4
2
Footwork with 3 cones: Lateral side sig zag the cones (4rep) - sprint 6m
Exercise
Series
Reps
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10 min. Interval Aerobic 3 min warm up 5 miles/h, and then: 7 min (10 sec on 10 sec off) increase speed every minute
Exercise
Series
Reps
-
5 min
Dynamic Stretching
Exercise
Series
Reps
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Exercise on the Step
Exercise
Series
Reps
20
2
Scissor jump
Exercise
Series
Reps
Exercise
Series
5 min
Dynamic Stretching
Exercise
Series
2
Footwork: 2 cones Figure 8 lateral shuffle (8rep) then sprint 6m
Exercise
Series
2
3 cones: Lateral shuffle sig zag the cone (4rep) then sprint 6m
Exercise
Series