Coach Conditioning 2009 | |||||||
Wk/Day | Phase | Exercise | Sets/Reps | Wk/Day | Phase | Exercise | Sets/Reps |
3-Mon | Warm Up (10x20 Grid) | Jog | 2 | 3-Tues | Warm Up (10x20 Grid) | Jog | 2 |
| Quad Toe | 1 |
| Quad Toe | 1 | ||
| Lat. Lunge | 1 |
| Lat. Lunge | 1 | ||
| Knee Grab | 1 |
| Knee Grab | 1 | ||
| Walking Kicks | 1 |
| Walking Kicks | 1 | ||
| Walking Rounders | 1 |
| Walking Rounders | 1 | ||
| Skipping Comp (3) | 1 each |
| Skipping Comp (3) | 1 each | ||
| Carioca Comp (3) | 1 each |
| Carioca Comp (3) | 1 each | ||
| Personal Stretch |
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| Personal Stretch |
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| Plyo/Agility |
| Sets/Dist |
| Plyo/Agility (Testing) |
| Sets/Dist |
| Balancing | 2x10 |
| RR Chops | 3x10 | ||
| Dot Hops | 2x30 sec |
| 1/2 Leg Hops | 3x10 | ||
| 1 Leg Turn Jumps (90) | 4x8 |
| Shuffle Complex | 3 eachx20 | ||
| Split Squats | 4x8 |
| Wagon Wheel | 4x5 R/L | ||
| Strength |
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| Strength |
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| Lunges | 4x15 | ||||
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| Squats | 4x15 | ||||
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| Calf Raises | 3x25 | ||||
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| Push Ups | 4x15 | ||||
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| Dips | 4x15 | ||||
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| Abs |
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| Ladder | 40-40-40 | ||||
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| Bicycle | 2x50 | ||||
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| Flutters/Scissors | 2x40 | ||||
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| Back Extensions | 3x20 | |||
| Conditioning |
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| Conditioning |
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| 12 Minute Test | 1 |
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Coach Conditioning 2009 | |||||||
Wk/Day | Phase | Exercise | Sets/Reps | Wk/Day | Phase | Exercise | Sets/Reps |
3-Wed | Warm Up (10x20 Grid) | Jog | 2 | 3-Thurs | Warm Up (10x20 Grid) | Jog | 2 |
| Quad Toe | 1 |
| Quad Toe | 1 | ||
| Lat. Lunge | 1 |
| Lat. Lunge | 1 | ||
| Knee Grab | 1 |
| Knee Grab | 1 | ||
| Walking Kicks | 1 |
| Walking Kicks | 1 | ||
| Walking Rounders | 1 |
| Walking Rounders | 1 | ||
| Skipping Comp (3) | 1 each |
| Skipping Comp (3) | 1 each | ||
| Carioca Comp (3) | 1 each |
| Carioca Comp (3) | 1 each | ||
| Personal Stretch |
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| Personal Stretch |
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| Plyo/Agility |
| Sets/Dist |
| Plyo/Agility (Testing) |
| Sets/Dist |
| Balancing | 2x10 |
| RR Chops | 3x10 | ||
| Lat. Balance Hops | 2x30 sec |
| 1/2 Leg Hops | 3x10 | ||
| Jump Squats | 4x10 |
| Shuffle Complex | 3 eachx20 | ||
| Split Squats | 4x10 |
| Agility 3 | 4x5 R/L | ||
| Strength |
| Sets/Reps |
| Strength |
| Sets/Reps |
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| Lunges | 4x15 | ||||
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| Squats | 4x15 | ||||
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| Calf Raises | 3x25 | ||||
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| Push Ups | 4x15 | ||||
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| Dips | 4x15 | ||||
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| Abs |
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| Ladder | 40-40-40 | ||||
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| Bicycle | 2x50 | ||||
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| Flutters/Scissors | 2x40 | ||||
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| Back Extensions | 3x20 | |||
| Conditioning |
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| Conditioning |
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| Long Shuttles | 1 |
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Coach Conditioning 2009 | |||
Wk/Day | Phase | Exercise | Sets/Reps |
3-Fri | Warm Up (10x20 Grid) | Jog | 2 |
| Quad Toe | 1 | |
| Lat. Lunge | 1 | |
| Knee Grab | 1 | |
| Walking Kicks | 1 | |
| Walking Rounders | 1 | |
| Skipping Comp (3) | 1 each | |
| Carioca Comp (3) | 1 each | |
| Personal Stretch |
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| Plyo/Agility |
| Sets/Dist |
| Balancing | 2x10 | |
| Dot Hops | 2x30 sec | |
| 1 Leg Turn Jumps (90) | 4x8 | |
| Split Squats | 4x8 | |
| Strength |
| Sets/Reps |
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| Conditioning |
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| Interval Conditioning | 1 |
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