Offseason Training

Sorry about that Liz...here you go.

Workout for the week of October 18

Warmup and stretching

2 laps: 

1st lap jog the turns, stride the straights (elongated strides)

2nd lap jog the turns, accelerate the straights (25 m speed increases till top speed for the last 25 m)

6x70m with walkbacks
3-4min (ample rest)
10x30m with walkbacks (set breaks of ~90 sec after first 5 reps)
3-4min (ample rest)
2x70m.
15x15m with walkbacks (set breaks of ~45 sec every 5 reps). 

Cooldown and stretch

Active Warmup and stretching

Tabata: 4 minutes of 20 seconds sprint, 10 seconds jog  

8 minutes 

4x's

{

10 burpees 

24 pushups

36 bodyweight squats 

run 200 m
30 seconds rest

}

Cooldown and stretching

Workout for the week of October 4

Warmup and stretch
2 laps: 

1st lap jog the turns, stride the straights (elongated strides)

2nd lap jog the turns, accelerate the straights (25 m speed increases till top speed for the last 25 m)

3 minutes rest

10 second jog, 10 second sprint: 2 minutes total time

3 minutes rest

10 second jog, 10 second sprint: 2 minutes total time
4 minutes rest
sprints:

6x20 w/30 seconds in between; 2 minutes rest

5x40 w/45 seconds; 3 minutes rest

4x60 w/45 seconds; 4 minutes rest

2x80 w/60 seconds; 4 minutes rest

1x100

Cooldown

Workout for the week of September 27

Active warm-up
High Knee Skips: http://www.youtube.com/watch?v=Fc-lQq6y_2I
4 x’s 15 yards forward, 5 yards backwards: walk backs.
Single leg Bounding: http://www.youtube.com/watch?v=B4vKD0N8mrU
2 x’s each leg 25 yds: walk backs.  Run up then go.
Double leg bounding:
2 x’s 5 leaps w full stop: same thing as what follows except you come
to a full stop after each bound, reset your shit, and bound again
2 x’s 5 leaps continuous: http://www.youtube.com/watch?v=B4vKD0N8mrU
Lateral bound & stick (http://www.youtube.com/watch?v=3_5yAotpl7I)
2 x 12
1,2 Stick (http://www.youtube.com/watch?v=jDJG8rQQ8No)
2 x 12
Tennis ball drill
4 times through
5-10-10 Shuttle chases in groups of 4-5 

Workout for the week of September 20

Active warmup and stretching

8x(sprint 50/jog 50): warm-up and gradually getting up to top speed; 5 minutes rest

12x20 w/20 seconds in between; 2 minutes rest

10x40 w/30 seconds; 3 minutes rest

8x60 w/45 seconds; 4 minutes rest

5x80 w/60 seconds; 4 minutes rest

3x100 w/ 60 seconds rest

Cool down and stretch

Workout for the week of September 13

Cleats on grass:

Active warm up

High Knee Skips: http://www.youtube.com/watch?v=Fc-lQq6y_2I

4 x’s 15 yards forward, 5 yards backwards: walk backs.

Single leg Bounding: http://www.youtube.com/watch?v=B4vKD0N8mrU

2 x’s each leg 25 yds: walk backs. Run up then go.

Double leg bounding:

2 x’s 5 leaps w full stop: same thing as what follows except you come to a full stop after each bound, reset your shit, and bound again

2 x’s 5 leaps continuous: http://www.youtube.com/watch?v=B4vKD0N8mrU

15 yard sprints (run through cone at full speed)

2 starting lying on your chest in a pushup position(work on staying low early and straightening up slowly so that you are fully upright when you hit the cone)

2 from hands and knees

2 regular starts (switch feet)

2 walk up, jump squat into sprint

2 back pedal and have some one say "go" when you get near the first cone into a sprint

15 yard sprint and stop (get to full speed, come to full stop right after cone (or have someone yell "stop"; chop your feet, drop your butt, force the stop)

2 from chest

2 regular starts

5, 10, 10 shuttles (cone, 10 yards, cone; start in the middle)

2 from chest facing east then west

2 from chest facing north then south

2 regular starts facing north then south

2 regular starts facing east then west

Shuttle chases

Groups of 4. One person is "it". That person faces a teammate in shuttle starting position (middle of the cones). Teammate walks up, jumps straight up, and chooses direction to do shuttle in. “It” person has to go same way and try to win the shuttle. “It” person does not jump. “It” person goes against all 3 teammates then after short break, new person becomes “it”.