Conditioning Block 1

Block 1 (6 Weeks- Start May 5^th-June 13^th)

Week 1 May 5^th- May 9^th

Movement Prep- Everyday (Alternate between Mobility A and B) See attachment.

Lift- Monday, Wednesday, and Friday. See attachment.

Conditioning-

Tuesday May 6^th

Mobility, Warm up, Movement prep

Foam Rolling Circuit A

Mobility Circuit A

Warm Up A

Jumps

In Place- off both legs jump squat with stabilization at the bottom, no box. 4x10

In Place- off both legs jump squat heels to butt, no box. 4x10

Shallow Jumps-(one eighth to one quarter depth)–off 2 legs- jump continuously like touching the net. 4x25

 Runs

Walk- on heels only, do not let soles of shoe touch the ground- small steps- 3x50 yards

Walk- on outside of foot only, do not let the big toe touch the ground- small steps- 3x50 yards

Walk- on inside of foot only- do not let little toe touch the ground- small steps- 3x50 yards

Tabata- 2 times on bike or elliptical 1 tabata= (20sec high intensity, 10sec low intensity 8 times though= 4min)  2 min rest between sets.

Stride- on grass 3x 100m

Thursday May 8^th-

Repeat May 6^th

Week 2 May 12^th- May 16th

Movement Prep- Everyday (Alternate between Mobility A and B) See attachment.

Lift- Monday, Wednesday, and Friday. See attachment.

Conditioning-

Tuesday May 13^th

Repeat May 6^th

Thursday May 15^th

Repeat May 6^th

Rest week- (Week of June 16^th-20^th)

Week 3 May 19^th- May 23rd

Movement Prep- Everyday (Alternate between Mobility A and B) See attachment.

Lift- Monday, Wednesday, and Friday. See attachment.

Conditioning-

Tuesday May 20^th

Mobility, Warm up, Movement prep

Foam Rolling Circuit A

Mobility Circuit A

Warm Up A

Jumps

Double Leg jumps- 8 consecutive, moving forward- rest – repeat 6x

Single leg jumps- Continuous 2x10 jumps each leg.

Runs

Walk- on heels only-3x60 yards

Walk- on outside of foot only- 3x60 yards

Walk- on inside of foot only-3x60 yards

Tabata- 3 times on bike or elliptical 1 tabata= (20sec high intensity, 10sec low intensity 8 times though= 4min)  2 min rest between sets.

Stride- on grass 4x 100m

Thursday May 22^nd

Repeat May 20^th

Rest week- (Week of June 16^th-20^th)

Week 4 May 26^th- May 30th

Movement Prep- Everyday (Alternate between Mobility A and B) See attachment.

Lift- Monday, Wednesday, and Friday. See attachment.

Conditioning-

Tuesday May 26^th

Repeat May 20^th

Thursday May 28^th

Repeat May 20^th

Rest week- (Week of June 16^th-20^th)

Week 5 June 2nd- June 6th

Movement Prep- Everyday (Alternate between Mobility A and B) See attachment.

Lift- Monday, Wednesday, and Friday. See attachment.

Conditioning-

Tuesday June 3rd

Mobility, Warm up, Movement prep

Foam Rolling Circuit A

Mobility Circuit A

Warm Up A

Jumps

Double Leg jumps- 10 consecutive, moving forward- rest – repeat 6x

Single leg jumps- Continuous 3x10 jumps each leg.

Runs

Walk- on heels only-3x60 yards

Walk- on outside of foot only- 3x60 yards

Walk- on inside of foot only-3x60 yards

Tabata- 3 times on bike or elliptical 1 tabata= (20sec high intensity, 10sec low intensity 8 times though= 4min)  2 min rest between sets.

Stride- on grass 4x 100m

Thursday June 5th

Repeat June 3^rd

Rest week- (Week of June 16^th-20^th)

Week 6 June 9^th- June 13th

Movement Prep- Everyday (Alternate between Mobility A and B) See attachment.

Lift- Monday, Wednesday, and Friday. See attachment.

Conditioning-

Tuesday June 10^th

Repeat June 3rd

Thursday June 12th^th

Repeat June 3^rd

Week 7 Rest week- (Week of June 16^th-20^th)