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SOMEONE PLEASE DO THIS WITH ME...PLEASE...JJ?????
Please note: Instructions for Agility #1 and #2 and Plyometric #1, #2, #3, and #4 drills are on the last page of this document.
Week 1 Week 2
10 minute warm-up/stretch 10 minute warm-up/stretch
1 ½ mile run 2 mile run
4 - 30 yard sprints (30 second rest/run) 5 - 30 yard sprints (30 second rest/run)
2 - 100 yard build-up sprints 2 100 yard build-up sprints
2 sets of 25 crunches 2 sets of 30 crunches
2 sets of 15 push-ups 2 sets of 20 push-ups
5 minute cool down/stretch 5 minute cool down/stretch
20 minutes of juggling 20 minutes of juggling
Agility #1- 3 sets Agility #1- 4 sets
Agility #2- 3 sets Agility #2- 4 sets
Plyometrics #1 and #2- 3 sets of each Plyometrics #1 and #2- 4 sets of each
Week 3 Week 4
10 minute warm-up/stretch 10 minute warm-up/stretch
2 mile run 2 ¼ mile run
6 - 30 yard sprints (30 second rest/run) 6 - 30 yard sprints (30 second rest/run)
3 - 100 yard build-up sprints 3 - 100 yard build-up sprints
2 sets of 35 crunches 2 sets of 40 crunches
3 sets of 15 push-ups 3 sets of 15 push-ups
5 minute cool-down/stretch 5 minute cool-down/stretch
20 minutes of juggling 20 minutes of juggling
Agility #1- 5 sets Agility #1- 6 sets
Agility #2- 5 sets Agility #2- 6 sets
Plyometrics #1 and #2- 5 sets of each Plyometrics #1 and #2- 6 sets of each
July 25th or July 26th - Self directed 2 mile fitness test- Run 2 miles in your best possible time.
Week 5 Week 6
10 minute warm-up/stretch 10 minute warm-up/stretch
2 1/2 mile run 3 mile run
7 - 40 yard sprints (40 second rest/run) 8 - 40 yard sprints (40 second rest/run)
4 - 100 yard build-up sprints 5 - 100 yard build-up sprints
3 sets of 45 crunches 3 sets of 50 crunches
3 sets of 20 push-ups 3 sets of 20 push-ups
5 minute cool-down/stretch 5 minute cool-down/stretch
20 minutes of juggling 20 minutes of juggling
Agility #1- 7 sets Agility #1- 8 sets
Agility #2- 7 sets Agility #2- 8 sets
Plyometrics #1 and #2- 7 sets of each Plyometrics #1 and #2- 8 sets of each
Plyometrics #3 and #4- 3 sets of each Plyometrics #3 and #4- 4 sets of each
Week 7 Week 8
10 minute warm-up/stretch 10 minute warm-up/stretch
3 ½ mile run 4 mile run
8 - 50 yard sprints (50 second rest/run) 8 - 50 yard sprints (50 second rest/run)
5 - 100 yard build-up sprints 5 - 100 yard build-up sprints
3 sets of 55 crunches 3 sets of 60 crunches
3 sets of 25 push-ups 3 sets of 25 push-ups
5 minute cool-down/stretch 5 minute cool-down/stretch
20 minutes of juggling 20 minutes of juggling
Agility #1- 9 sets Agility #1- 10 sets
Agility #2- 9 sets Agility #2- 10 sets
Plyometrics #1 and #2- 8 sets of each Plyometrics #1 and #2- 8 sets of each
Plyometrics #3 and #4- 5 sets of each Plyometrics #3 and #4- 5 sets of each
Agility #1
For this drill, set up six cones or markers as follows:
Start this drill at A. Begin by sprinting from A to B and then back to A. Then sprint from A to C and back to A. Continue this progression to D, E and F. This is one set. You should complete this set in less than 45 seconds. Rest for 45 seconds, then begin the next set. All sprints are forward.
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Agility #2
For this drill, set up six cones or markers as follows:
Start this drill at A. Sprint forward from A to B, then backpedal from B to C, sprint forward from C to D, backpedal from D to E, sprint forward from E to F. Jog from F back to A. Rest for approximately 10-15 seconds, then begin the next set.
Reverse direction by starting at E and finishing at B.
*********************************************************************
Plyometrics #1
Using a low cone or line as a marker jump forward and backward over cone as quickly as you can for 30 seconds. Concentrate on making you next jump as soon as your feet touch the ground. Rest for 30 seconds, then begin the next set.
Plyometrics #2
Same as Plyometrics #1 except jump side to side over cone.
Plyometrics #3
Same as Plyometrics #1 except jump over cone using only one foot. Alternate to other foot for next set.
Plyometrics #4
Same as Plyometrics #2 (side to side) except jump over cone using only one foot. Alternate to other foot for next set.
Please note: Instructions for Agility #1 and #2 and Plyometric #1, #2, #3, and #4 drills are on the last page of this document.
Week 1 Week 2
10 minute warm-up/stretch 10 minute warm-up/stretch
1 ½ mile run 2 mile run
4 - 30 yard sprints (30 second rest/run) 5 - 30 yard sprints (30 second rest/run)
2 - 100 yard build-up sprints 2 100 yard build-up sprints
2 sets of 25 crunches 2 sets of 30 crunches
2 sets of 15 push-ups 2 sets of 20 push-ups
5 minute cool down/stretch 5 minute cool down/stretch
20 minutes of juggling 20 minutes of juggling
Agility #1- 3 sets Agility #1- 4 sets
Agility #2- 3 sets Agility #2- 4 sets
Plyometrics #1 and #2- 3 sets of each Plyometrics #1 and #2- 4 sets of each
Week 3 Week 4
10 minute warm-up/stretch 10 minute warm-up/stretch
2 mile run 2 ¼ mile run
6 - 30 yard sprints (30 second rest/run) 6 - 30 yard sprints (30 second rest/run)
3 - 100 yard build-up sprints 3 - 100 yard build-up sprints
2 sets of 35 crunches 2 sets of 40 crunches
3 sets of 15 push-ups 3 sets of 15 push-ups
5 minute cool-down/stretch 5 minute cool-down/stretch
20 minutes of juggling 20 minutes of juggling
Agility #1- 5 sets Agility #1- 6 sets
Agility #2- 5 sets Agility #2- 6 sets
Plyometrics #1 and #2- 5 sets of each Plyometrics #1 and #2- 6 sets of each
July 25th or July 26th - Self directed 2 mile fitness test- Run 2 miles in your best possible time.
Week 5 Week 6
10 minute warm-up/stretch 10 minute warm-up/stretch
2 1/2 mile run 3 mile run
7 - 40 yard sprints (40 second rest/run) 8 - 40 yard sprints (40 second rest/run)
4 - 100 yard build-up sprints 5 - 100 yard build-up sprints
3 sets of 45 crunches 3 sets of 50 crunches
3 sets of 20 push-ups 3 sets of 20 push-ups
5 minute cool-down/stretch 5 minute cool-down/stretch
20 minutes of juggling 20 minutes of juggling
Agility #1- 7 sets Agility #1- 8 sets
Agility #2- 7 sets Agility #2- 8 sets
Plyometrics #1 and #2- 7 sets of each Plyometrics #1 and #2- 8 sets of each
Plyometrics #3 and #4- 3 sets of each Plyometrics #3 and #4- 4 sets of each
Week 7 Week 8
10 minute warm-up/stretch 10 minute warm-up/stretch
3 ½ mile run 4 mile run
8 - 50 yard sprints (50 second rest/run) 8 - 50 yard sprints (50 second rest/run)
5 - 100 yard build-up sprints 5 - 100 yard build-up sprints
3 sets of 55 crunches 3 sets of 60 crunches
3 sets of 25 push-ups 3 sets of 25 push-ups
5 minute cool-down/stretch 5 minute cool-down/stretch
20 minutes of juggling 20 minutes of juggling
Agility #1- 9 sets Agility #1- 10 sets
Agility #2- 9 sets Agility #2- 10 sets
Plyometrics #1 and #2- 8 sets of each Plyometrics #1 and #2- 8 sets of each
Plyometrics #3 and #4- 5 sets of each Plyometrics #3 and #4- 5 sets of each
Agility #1
For this drill, set up six cones or markers as follows:
Start this drill at A. Begin by sprinting from A to B and then back to A. Then sprint from A to C and back to A. Continue this progression to D, E and F. This is one set. You should complete this set in less than 45 seconds. Rest for 45 seconds, then begin the next set. All sprints are forward.
*********************************************************************
Agility #2
For this drill, set up six cones or markers as follows:
Start this drill at A. Sprint forward from A to B, then backpedal from B to C, sprint forward from C to D, backpedal from D to E, sprint forward from E to F. Jog from F back to A. Rest for approximately 10-15 seconds, then begin the next set.
Reverse direction by starting at E and finishing at B.
*********************************************************************
Plyometrics #1
Using a low cone or line as a marker jump forward and backward over cone as quickly as you can for 30 seconds. Concentrate on making you next jump as soon as your feet touch the ground. Rest for 30 seconds, then begin the next set.
Plyometrics #2
Same as Plyometrics #1 except jump side to side over cone.
Plyometrics #3
Same as Plyometrics #1 except jump over cone using only one foot. Alternate to other foot for next set.
Plyometrics #4
Same as Plyometrics #2 (side to side) except jump over cone using only one foot. Alternate to other foot for next set.