Coach Conditioning 2009 | |||||||
Wk/Day | Phase | Exercise | Sets/Reps | Wk/Day | Phase | Exercise | Sets/Reps |
1-Mon | Warm Up (10x20 Grid) | Jog | 2 | 1-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 | Personal Stretch | ||||||
Plyo/Agility | Balancing | 2x10 | Plyo/Agility (Testing) | Illinois | R/L | ||
Lat. Balance Hops | 2x30 sec | Triangle | R/L | ||||
Jump Squats | 4x5 | ||||||
Split Squats | 4x5 | ||||||
Strength | Strength | Lunges | 4x10 | ||||
Squats | 4x10 | ||||||
Calf Raises | 3x15 | ||||||
Push Ups | 3x10 | ||||||
Dips | 3x10 | ||||||
Abs | |||||||
Ladder | 30-30-30 | ||||||
Bicycle | 2x40 | ||||||
Flutters/Scissors | 2x30 | ||||||
Back Extensions | 3x10 | ||||||
Conditioning (Testing) | 12 minute run | 1 | Conditioning | ||||
Coach Conditioning 2009 | |||||||
Wk/Day | Phase | Exercise | Sets/Reps | Wk/Day | Phase | Exercise | Sets/Reps |
1-Wed | Warm Up (10x20 Grid) | Jog | 2 | 1-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 | Personal Stretch | ||||||
Plyo/Agility | Balancing | 2x10 | Plyo/Agility (Testing) | 40's | |||
Lat. Balance Hops | 2x30 sec | Crown | R/L | ||||
Jump Squats | 4x5 | ||||||
Split Squats | 4x5 | ||||||
Strength | Strength | Lunges | 4x10 | ||||
Squats | 4x10 | ||||||
Push Ups | 3x10 | ||||||
Dips | 3x10 | ||||||
Abs | |||||||
Ladder | 30-30-30 | ||||||
Bicycle | 2x40 | ||||||
Flutters/Scissors | 2x30 | ||||||
Back Extensions | 3x10 | ||||||
Conditioning | 40 min Park Run | 1 | Conditioning | ||||
Coach Conditioning 2009 | |||||||
Wk/Day | Phase | Exercise | Sets/Reps | ||||
1-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 | |||||||
Plyo/Agility | Balancing | 2x10 | |||||
Lat. Balance Hops | 2x30 sec | ||||||
Jump Squats | 4x5 | ||||||
Split Squats | 4x5 | ||||||
Strength | |||||||
Conditioning | Temple Run (3 miles) | 1 | |||||
Friday, July 9, 2010
2010 Coach Conditioning (Week 1 - July 12-16)
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