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 |
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| Quad Toe | 1 |
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| Quad Toe | 1 |
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| Lat. Lunge | 1 |
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| Lat. Lunge | 1 |
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| Knee Grab | 1 |
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| Knee Grab | 1 |
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| Walking Kicks | 1 |
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| Walking Kicks | 1 |
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| Walking Rounders | 1 |
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| Walking Rounders | 1 |
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| Skipping Comp (3) | 1 each |
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| Skipping Comp (3) | 1 each |
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| Carioca Comp (3) | 1 each |
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| Carioca Comp (3) | 1 each |
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| Personal Stretch |
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| Personal Stretch |
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| Plyo/Agility |
| Sets/Dist |
| Plyo/Agility (Testing) |
| Sets/Dist |
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| Balancing | 2x10 |
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| RR Chops | 3x10 |
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| Dot Hops | 2x30 sec |
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| 1/2 Leg Hops | 3x10 |
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| 1 Leg Turn Jumps (90) | 4x8 |
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| Shuffle Complex | 3 eachx20 |
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| Split Squats | 4x8 |
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| Wagon Wheel | 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 | 3x15 |
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| Dips | 3x15 |
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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 | Exercise | Sets/Reps |
| 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 |
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| Quad Toe | 1 |
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| Quad Toe | 1 |
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| Lat. Lunge | 1 |
|
| Lat. Lunge | 1 |
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| Knee Grab | 1 |
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| Knee Grab | 1 |
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| Walking Kicks | 1 |
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| Walking Kicks | 1 |
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| Walking Rounders | 1 |
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| Walking Rounders | 1 |
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| Skipping Comp (3) | 1 each |
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| Skipping Comp (3) | 1 each |
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| Carioca Comp (3) | 1 each |
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| Carioca Comp (3) | 1 each |
|
| Personal Stretch |
|
|
| Personal Stretch |
|
| Plyo/Agility |
| Sets/Dist |
| Plyo/Agility (Testing) |
| Sets/Dist |
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| Balancing | 2x10 |
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| RR Chops | 3x10 |
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| Lat. Balance Hops | 2x30 sec |
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| 1/2 Leg Hops | 3x10 |
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| Jump Squats | 4x10 |
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| Shuffle Complex | 3 eachx20 |
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| Split Squats | 4x10 |
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| Agility 3 | 4x5 R/L |
| Strength |
| Sets/Reps |
| Strength |
| Sets/Reps |
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| Lunges | 4x15 |
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|
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| Squats | 4x15 |
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| Calf Raises | 3x25 |
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| Push Ups | 3x15 |
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| Dips | 3x15 |
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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 | Exercise | Sets/Reps |
| 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 | ||||
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| Quad Toe | 1 | ||||
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| Lat. Lunge | 1 | ||||
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| Knee Grab | 1 | ||||
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| Walking Kicks | 1 | ||||
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| Walking Rounders | 1 | ||||
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| Skipping Comp (3) | 1 each | ||||
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| Carioca Comp (3) | 1 each | ||||
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| Personal Stretch |
| ||||
| Plyo/Agility |
| Sets/Dist | ||||
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| Balancing | 2x10 | ||||
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| Dot Hops | 2x30 sec | ||||
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| 1 Leg Turn Jumps (90) | 4x8 | ||||
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| Split Squats | 4x8 | ||||
| Strength |
| Sets/Reps | ||||
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| Conditioning | Exercise | Sets/Reps | ||||
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| Interval Conditioning | 1 | ||||
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Friday, July 23, 2010
Week 3 Conditioning
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