Summer Fitness Program 3

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, quick starts, sprint endurance, agility and overall aerobic endurance.

2 x 12 @ Plyometrics - Squat Jumps

Squat down until your thigh is about parallel to the ground, explode forcefully and jump as high as possible. It's like a rebound in basketball. Make sure that you squat down on your heels and push firm your toes as you get off the ground. Also, land softly on the ball of your feet. 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 - Seated

Sit facing the opposite direction of where you will be sprinting. On a signal, get up and turn and sprint 10 yd. Make sure to alternate the side you turn on as you are getting up from your seated-position. Each start is followed by a 10 yard sprint. Rest 20-30 seconds between each start.

3 x Speed - 40 Yards

Make sure to sprint at as fast as you can, don't hold back You can only get faster by running fast. Rest 40 seconds between each repetition. Measure out the described distance and perform all out sprints. Make sure to follow the resting times prescribed.

2 x Speed - 60 Yards

Make sure to sprint at as fast as you can, don't hold back You can only get faster by running fast. Resting 60 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 – W Drill – Sprint

You need five cones. Make the letter W with the cones placing them 5 yards apart. Sprint around the cones. Concentrate on making good cuts - Rest for 30-40 between each repetition. Run at the highest speed you can without losing control as you change direction.

2 x Agility – W Drill - Sprint & Backpedal

You need five cones. Make the letter W with the cones placing them 5 yards apart. Sprint to the first cone, backpedal back to the second cone, sprint to the third etc. Rest for 30-40 between each repetition. Run at the highest speed you can without losing control as you change direction.

2 x Agility – W Drill - Shuffle & Sprint

You need five cones. Make the letter W with the cones placing them 5 yards apart. Shuffle to the first cone, sprint to the second cone, shuffle to the third cone etc. Rest for 30-40 seconds between each repetition. Run at the highest speed you can without losing control as you change direction.

3 x Agility – W Drill - Star Drill

You need five cones. Make a square box with four cones 5 yd apart. Place the fifth cone in the middle of the box. Start in the middle, sprint to one of the comers and back to the middle, sprint to a different comer and back to the middle until you have touched all four comers. Do not run a long diagonal; always make a cut at the middle cone. Rest for 60 seconds between each repetition. Run at the highest speed you can without losing control as you change direction.

1 x 100 Yard Shuttle

Place two cones exactly 100 yd apart. Run between the cones until you have finished 11 x 100 yd without stopping.