Summer Fitness Program 2

Get ahead of the competition and start preparing next season right now. This program is part of a 8 week (16 session) fitness regiment. This session focuses on plyometrics, sprint endurance, and overall aerobic endurance tests.

3 x Plyometrics - Triple Jumps

Do three consecutive broad jumps for distance. Make sure you don't stop between each jump. Rest 60 seconds.

4 x Starts - Push Up

Get down on the ground on your belly. Hands should be in a push up position. On a signal push up and sprint out 10 yd. Each start is followed by a 10 yard sprint. Rest 20-30 seconds between each start.

4 x Starts – On Back

Lay on your back. On a signal, roll over and get up and finish with a 10 yd sprint. Make sure to alternate the side you roll over to. Each start is followed by a 10 yard sprint. Rest 20-30 seconds between each start.

4 x Speed - 20 Yards

Make sure to sprint at as fast as you can, don't hold back You can only get faster by running fast. Rest 20 seconds between each repetition. Measure out the described distance and perform all out sprints. Make sure to follow the resting times prescribed.

3 x Speed - 30 Yards

Make sure to sprint at as fast as you can, don't hold back You can only get faster by running fast. Resting 30 seconds between each repetition. Measure out the described distance and perform all out sprints. Make sure to follow the resting times prescribed.

2 x Agility – 5 Yards - 10 Yards – 5 Yards

You need three cones. Place two cones 10 yd apart; place the third cone in the middle. Start at the middle cone, on a signal sprint 5 yd to the cone to the right of you, touch the cone with your hand and change direction and start sprinting to the furthest cone away from you, i.e., 10 yd, touch the cone and change direction and sprint to the middle cone and finish by touching the middle cone. Alternate direction of your start, i.e., start to the left some times and start to the right some times. Rest for 60 seconds between each repetition. Run at the highest speed you can without losing control as you change direction.

1 x Agility – 5 Yards - 10 Yards – 5 Yards – Sprint

Measure three points, 5 yd, 10 yd, and 15 yd. Place a cone on these spots. Sprint 5 yards and back, 10 yds and back, and 15 yards and back. Rest 60 seconds.

1 x Agility – 5 Yards - 10 Yards – 5 Yards – Sprint & Backpedal

Measure three points, 5 yd, 10 yd, and 15 yd. Place a cone on these spots. Sprint 5 yd and backpedal back, Sprint 10 yd and backpedal back, and sprint 15 yd and backpedal back. Rest 60 seconds.

1 x Agility – 5Yards - 10Yards – 5 Yards – Shuffle & Sprint

Measure three points, 5 yd, 10 yd, and 15 yd. Place a cone on these spots. Shuffle 5 yd and sprint back, shuffle 10 yd and sprint back, and shuffle 15 yd and sprint back. Make sure to face different directions when you shuffle so that you will have shuffled in both directions. Rest 60 seconds.

Conditioning 600 Yard Shuttle - Short-Long

Run as hard as you possibly can during these drills, you will be tested and timed in some of these during the next phase. Time yourself frequently and record your times to measure your improvements. Rest 3 minutes after 600 yard shuttle. Place cones at 40, 50, 60, 70, and 80 yd. Run to the 40 yd cone and back, 50 yd cone and back, 60 yd cone and back, 70 yd cone and back, and 80 yd cone and back.

Conditioning 300 Yard Shuttle - Short-Long

Run as hard as you possibly can during these drills, you will be tested and timed in some of these during the next phase. Time yourself frequently and record your times to measure your improvements. Rest 3 minutes after 600 yard shuttle. Place cones at 10, 20, 30, 40, and 50 yd. Run to the 10 yd cone and back, 20 yd cone and back, 30 yd cone and back, 40 yd cone and back, and 50 yd cone and back.