Footwork is on the horizon...

Just saw this video and wanted to pass it along.  There are some interesting exercises in there...feel free to work them into your workouts.

Last week of Stadiums

52 total stadiums
4 jog big, 2 jog small;
4 sprint big, 2 sprint small 4 jog big;
2 sprint small, 4 jog big;
2 small jog 4 sprint big;
2 sprint small, 4 sprint big;
2 jog small 4 side walk ups both ways;
4 sprint big
4 double legged hops
3 x 20 each calf raises OR 2 x 20 each single legged hops up the small

Track Workout: Week 13

Warm-up

4 min tabata (15 seconds sprint, 15 seconds jog)
6 minutes rest

(10) 0, 5 yd, 0, 10 yd suicides (3:1 work to rest ratio, or run them in a group of four)

2 minutes rest

(5)  0, 10 yd, 0, 15 yd (3:1 work to rest ratio, or run them in a group of four)
2 minutes rest

(3) 0, 10 yd, 0, 15 yd, 0, 20 yds (3:1 work to rest ratio, or run them in a group of four)
2 minutes rest

(3) 0, 10 yd, 0, 15 yd, 0, 20 yds (3:1 work to rest ratio, or run them in a group of four)
3 minutes rest

6 x 100 yard sprints w/ walk backs

15 seconds of listed exercise, then straight into a 40 yd sprint. next one starts 45 seconds after the previous.  complete two sets.

exercises:

tuck jump (http://www.brassringfitness.com/workout-techniques/tuck-jumps/)
push-up
mountain climbers (http://www.youtube.com/watch?v=HSTK0XzbFN0&feature=fvw)
toe touch (http://tinyurl.com/7gcrxz - #7 on the list, ignore the medicine ball)
burpees (http://www.youtube.com/watch?v=c_Dq_NCzj8M)

Track Workout: Week 12

Jog, active warm-up, stretch

Do this entire workout in cleats on grass.

4x100 as follows: 20 jog, 20 stride, 40 sprint, 20 jog; rest 45 sec between 100s

2 sets of 30 yard/4 rep suicide(0-30-0-30-0-30-0-30-0), rest 2 minutes between sets

6x15, rest 15 sec between 15s

6-cone drill: Set up 6 cones in a straight line, ~2 ft apart. Follow

the progression outlined in the attachment, straight through without

rest. Your shoulders should be square the entire time, facing

perpendicular to the line of the cones. It is a progression of

carioca/quick feet/side shuffling. Every turn should be a hard cut;

don't round anything. Do 3 times in each direction.

Tennis ball drill: Set up cones in the pattern described in the email,

~10 ft between each cone. If you have tennis balls, place one on top

of each cone except for the start cone. As you run to each cone, you

pick up the tennis ball and transfer it back to the empty cone. If you

don't have tennis balls, just follow the pattern (which is also

effective but having to control your body enough to place the tennis

ball adds an incredible amount of work). Again, keep your shoulders

facing forward the entire time. Side shuffle across, and backpedal to

move backwards. Do 3 times in each direction.

Cool down, stretch

ACL and Shoulder Prehab

D5 ACL and Shoulder Prehab Routine

To replace the leg workouts, we're adding a 20 minute program to cut down the risk of ACL and Rotator-cuff injuries. The leg portion can be done at the end of any workout (summer league, practice, track workout, gym). The shoulder portion should be done at a workout in a gym. Please do these routines once a week; stay healthy.

Hops: ... set up 5 cones each 1.5 feet apart. {2 minutes}

1. Stand on right leg, and jump over each cone. Land with knee bent and absorb shock. Add arm action for more plyometric benefit. Do each jump one at a time; land and set yourself before doing next jump. When you've done 5 hops, stay on right leg and do 5 in the other direction. (pic 9)

2. Repeat for left leg.

Jumps: {5 minutes}
1. Stand on right leg. Jump as far as you can at a 45-degree angle forward-and-left. Land on your left foot, with left knee bent, and stabilize. Then Jump off left leg at 45 degree angle forward-and-right. Do 10 jumps total (5 off each side). (pics 10-11)

2. Stand on right leg, in power position. Jump as far as you can to your direct left (90 degrees) landing on your left leg (knee bent absorbing shock) in one-leg power position. Jump backwards and turn, landing at your starting position on your right leg facing forward. Do 10 jumps (5 each direction). (pics 12-13)

3. Repeat #2 starting on your left leg, jumping to your right 90 degrees landing on right leg, then jumping back with right leg. Same # of reps

Shoulder prehab -- to be done in gym lying on bench or lying on physioball (chest on ball, feet on ground: {7 minutes}

1. Lying on bench or physioball, hold 1, 3 or 5 lb weights.

Do 15 Y-lifts (pics 14-15),

T-lifts (pics 16-17)

W-lifts (pics 18-19)

L-lifts (pics 20-21).

2. Stand with back against wall. Butt, back, elbows and wrists should be in contact with wall at all times. Start with humerus bone perpendicular to body and elbows at 90 degrees. 5 times, very slowly, touch the tips of your fingers together above your head and return to original position. (pics 22-23)

3. On pull-up bar. First hang for 20 seconds. Then rotate your shoulders in circular motion and stop at different points to hold position for seconds. Find 5 different positions to hold for 5 seconds.

Track Workout: Week 11

Jog, active warm-up, stretch

4 x 200 with 1 min 20 sec rest
2 min rest
6 x 40 with 30 sec between
2 min rest
6 x 40 with 30 sec rest
2 min rest
3 x 100 with 45 sec rest
2 min rest

Cool down, stretch

Stadiums weeks 7-8

50 total stadiums
4 jog big, 2 jog small
4 sprint big, 4 sprint small
2 jog big, 2 jog small
2 sprint big, 2 sprint small
2 jog big, 2 jog small
4 sprint big, 2 sprint small
2 jog big, 2 jog small
2 sprint small, 2 jog small
2 sprint big, 2 jog big, 2 sprint small
4 double legged hops
2 x 20 each calf raises OR 2 x 10-15 each single legged hops up the small

Track Workout: Week 10

Jog, active warm-up, stretch

1x200, rest 45 sec

5x100, rest 30 sec between 100s

8x50, rest 15 sec between 50s
Rest a few minutes or as needed to prepare for the following.

Try and really push yourselves.  Maybe use a partner to race

20 yard sprint rest 10 sec

30 yard sprint rest 20 sec

40 yard sprint rest 30 sec

40 yard sprint rest 30 sec

30 yard sprint rest 20 sec

20 yard sprint rest 10 sec

Cool down, stretch

Track Workout: Week 9

Jog, active warm-up, stretch

Fartlek: 2 laps of sprinting straightaways, jogging curves

Do the following 2x through:

(
2x200 – 45 seconds between 200s

Rest 2 minutes

4x100 – 30 seconds between 100s

Rest 2 minutes

8x50 – 15 seconds between 50s

Rest 3 minutes between sets.
)

5x25 – 15 seconds between 25s

Cool down, stretch