Voluntary Pre-Season Conditioning
   
DATE CARDIO EXERCISES REPS ADDITIONAL EXERCISES REPS
TASK DESCRIPTION
6-Oct   Warm up
Woods Run
Cool Down
2
1
1
  10-10-2-20 Lap
Lifts(Sprint straights/walk curve)
Shuttle Run
3
2
2
Warm up jog length of straightaway- quick pace the curve- jog straight away- slow jog the curve-- begin stretching exercise
7-Oct Warm up
Woods Run
Cool Down
2
1
1
10-10-2-20 Lap
Sets
Shuttle Run
3
2
2
10-10-2 X 20 Jog 10 paces- Run 10 Paces- do two sets of sit ups and pushups- sprint 20 paces- repeat in a cycle
8-Oct Warm up
Woods Run
Cool Down
2
1
1
10-10-2-20 Lap
Lunges
Halfsies
2
2
3
Sets (5 laps total) 1 lap at a warm up pace - 1 lap ramping up to a jog pace- 1 lap at a jog- 1 lap at a run- 1 lap of slow recovery/preparation for next set if applicable
9-Oct Warm up
Woods Run
Cool Down
2
1
1
10-10-2-20 Lap
Lifts(Sprint straights/walk curve)
Shuttle Run
3
2
2
Lunges

Woods
Deep knee bends- one leg at a time while going around track

Trail through the woods (11 minute target time for varsity)
10-Oct   Warm up
Woods Run
Cool Down
2
1
1
  Lifts(Sprint straights/walk curve)  Sets                                Halfsies 2
3
2
Lunge Lifts

Lifts
Same as Lunges except only on straightaways and jog the curves

Run the straightaways of the track jog curves
11-Oct   Warm up 2    10-10's 2 Figure 8 Run a "figure 8" on practice fields.  Pace will vary
12-Oct Warm up 2    10-10's 2 Straight Mile 4 laps around track
13-Oct   Warm up
Woods Run
Cool Down
2
1
1
  10-10-2-20 Lap
Lifts(Sprint straights/walk curve)
Shuttle Run
3
3
2
Jumps Begin on inside of track facing outward (back to the field)- jump to the first line and jump back- next jump to 1st and 2nd line- then back- next jump to 1st-2nd and 3rd line then back.  Build until all lines are touched.
14-Oct Warm up
Woods Run
Cool Down
2
1
1
10-10-2-20 Lap
Sets
Lefts
3
1
3
Cool Down Jog length of straightaway- stop to stretch- slow jog through curve- stop to stretch- jog straightaway- stop to stretch- slow jog through curve- stop to stretch.  Continue until heartbeat and breathing return to normal.
15-Oct Warm up
Woods Run
Cool Down
2
1
1
10-10-2-20 Lap                          Lunges                         Backward Lunges 3
2
2
Halfsies Same as LIFTS except track is divided into 8 section each straightaway is two and each curve is two- Run one section, jog the next, run next, jog next, etc.
16-Oct Warm up
Woods Run
Cool Down
2
1
1
10-10-2-20 Lap
Lifts(Sprint straights/walk curve)
Shuttle Run
3
3
2
Shuttle Run Beginning in the center of a line of 10 cones run from cone to cone and touch the cone with your hand in an alternating patern untill all cones have been touched 
17-Oct   Warm up
Woods Run
Cool Down
2
1
1
   Lifts(Sprint straights/walk curve)  Sets 4
2
18-Oct Warm up 2    10-10's 2  
19-Oct Warm up 2    10-10's 2
20-Oct   Warm up
Woods Run
Cool Down
2
1
1
  10-10-2-20 Lap
Lifts(Sprint straights/walk curve)
Shuttle Run
3
3
2
21-Oct Warm up
Woods Run
Cool Down
2
1
1
10-10-2-20 Lap
Sets
Lefts
3
1
3
22-Oct Warm up
Woods Run
Cool Down
2
1
1
10-10-2-20 Lap                          Lunges                            Halfsies 3
2
2
23-Oct Warm up
Woods Run
Cool Down
2
1
1
10-10-2-20 Lap
Lifts(Sprint straights/walk curve)
Shuttle Run
3
3
2
24-Oct   Warm up
Woods Run
Cool Down
2
1
1
   Lifts(Sprint straights/walk curve)  Sets 4
2
25-Oct Warm up 2    10-10's 2
26-Oct Warm up 2    10-10's 2
27-Oct   Warm up
Woods Run
Cool Down
2
1
1
  10-10-2-20 Lap
Lifts(Sprint straights/walk curve)
Shuttle Run
3
3
2
28-Oct Warm up
Woods Run
Cool Down
2
1
1
10-10-2-20 Lap                          Lunges                            Halfsies 3
2
2
29-Oct Warm up
Woods Run
Cool Down
2
1
1
10-10-2-20 Lap                          Lunges                            Halfsies 3
2
2
30-Oct Warm up
Woods Run
Cool Down
2
1
1
10-10-2-20 Lap
Lifts(Sprint straights/walk curve)
Shuttle Run
3
3
2
31-Oct   Warm up
Woods Run
Cool Down
2
1
1
  Jumps                                   Sets 4
2
1-Nov Warm up 2    10-10's 2
2-Nov Warm up 2    10-10's 2
3-Nov   Warm up
Woods Run
Cool Down
1
1
1
  10-10-2-20 Lap                          Lunges                               Jumps 1                2         3
4-Nov Warm up
Woods Run
Cool Down
1
1
1
  10-10-2-20 Lap                          Lunges                                       Reverse Lunges 3
2
1
5-Nov Warm up
Woods Run
Cool Down
1
2
1
  10-10-2-20 Lap                          Lunges                                       Reverse Lunges 3
2
1
6-Nov Warm up
Woods Run
Cool Down
1
1
1
  10-10-2-20 Lap                          Halfsies                                Jumps 3
3
2
7-Nov   Warm up
Woods Run
Cool Down
1
1
1
  Sets                                       Lunges                                Jumps 1
3
4
8-Nov Warm up 3   10-10's 2
9-Nov Warm up 3   10-10's 2
10-Nov   Warm up
Woods Run
Cool Down
1        1           1   10-10-2-20 Lap
Lifts(Sprint straights/walk curve)
Shuttle Run
3
3
3
11-Nov Warm up
Woods Run
Cool Down
1        2           1 10-10-2-20 Lap                          Lifts(Sprint straights/walk curve)                         Lunges 3
3
1
12-Nov Warm up
Woods Run
Cool Down
1        1          1   10-10-2-20 Lap                          Lunges                             Halfsies 4
1
3
13-Nov Warm up
Woods Run
Cool Down
1        2           1 10-10-2-20 Lap
Lifts(Sprint straights/walk curve)
Shuttle Run
3
3
1
14-Nov   Warm up
Woods Run
Cool Down
1        1           1   10-10-2-20 Lap
Lifts(Sprint straights/walk curve)
Shuttle Run
3
3
2
15-Nov Warm up 3    10-10's 2
16-Nov Warm up 3    10-10's 2
17-Nov   Warm up
Woods Run
Cool Down
1        1           1   10-10-2-20 Lap                          Lunges                         Lifts(Sprint straights/walk curve) 3
1
4
18-Nov Warm up
Woods Run
Cool Down
1        2           1 10-10-2-20 Lap                          Lunges                         Lifts(Sprint straights/walk curve) 3
1
4
19-Nov Warm up
Woods Run
Cool Down
1        1          1   10-10-2-20 Lap                          Lunges                                  Halfsies 3
1
4
20-Nov Warm up
Woods Run
Cool Down
1        2           1   10-10-2-20 Lap
Lifts(Sprint straights/walk curve)
Shuttle Run
4
3
1
21-Nov   Warm up
Woods Run
Cool Down
1        1           1   10-10-2-20 Lap                          Lunges                         Lifts(Sprint straights/walk curve) 4
1
4
22-Nov Warm up 3   10-10's 2
23-Nov Warm up 3   10-10's 2
24-Nov   Warm up
Woods Run
Cool Down
1        1           1   10-10-2-20 Lap
Lifts(Sprint straights/walk curve)
Shuttle Run
4
3
1
25-Nov Warm up
Woods Run
Cool Down
1        2           1   10-10-2-20 Lap
Halfsies
Lifts
4
3
2
26-Nov Warm up
Woods Run
Cool Down
1        1          1   10-10-2-20 Lap
Halfsies
Lunges
4
3
2
27-Nov Warm up
Woods Run
Cool Down
1        2           1   10-10-2-20 Lap
Lifts(Sprint straights/walk curve)
Shuttle Run
4
3
2
28-Nov   Warm up
Woods Run
Cool Down
1        1           1   10-10-2-20 Lap
Halfsies
Lunges
4
3
2
29-Nov Warm up 3    10-10's 2
30-Nov Warm up 3    10-10's 2
1-Dec   Warm up
Woods Run
Cool Down
1        1           1      10-10-2-20 Lap                          Straight Mile                  Halfsies 4
1
2
2-Dec Warm up
Woods Run
Cool Down
1        2           1 10-10-2-20 Lap                          Straight Mile                             Jumps 4
1
3
3-Dec Warm up
Woods Run
Cool Down
1        1          1   10-10-2-20 Lap                          Straight Mile                             Jumps 4
1
3
4-Dec Warm up
Woods Run
Cool Down
1        2           1   10-10-2-20 Lap                          Straight Mile                             Jumps 4
1
3
5-Dec   Warm up
Woods Run
Cool Down
1        1           1   10-10-2-20 Lap                          Straight Mile                             Jumps 4
1
3
6-Dec Warm up 3   10-10's 2
7-Dec Warm up 3    10-10's 2
8-Dec   Warm up
Woods Run
Cool Down
1        1           1   10-10-2-20 Lap
Lunges
Reverse Lunges
4
2
1
9-Dec Warm up
Woods Run
Cool Down
1        2           1 10-10-2-20 Lap                          Sets                                      Jumps 4
2
3
10-Dec Warm up
Woods Run
Cool Down
1        2          1 10-10-2-20 Lap                          Sets                                  Halfsies 4
1
3
11-Dec Warm up
Woods Run
Cool Down
1        2           1 10-10-2-20 Lap
Straight Mile
Jumps
4
1
1
12-Dec   Warm up
Woods Run
Cool Down
1        1           1   10-10-2-20 Lap
Straight Mile
4
2
13-Dec Warm up 3    10-10's 2
14-Dec Warm up 3    10-10's 2
15-Dec   Warm up
Woods Run
Cool Down
1        1           1   10-10-2-20 Lap
Straight Mile
Jumps
4
2
1
16-Dec Warm up
Woods Run
Cool Down
1        2           1 10-10-2-20 Lap
Lunges
Reverse Lunges
3
2
1
17-Dec Warm up
Woods Run
Cool Down
1        2          1 10-10-2-20 Lap
Straight Mile
4
2
18-Dec Warm up
Woods Run
Cool Down
1        2           1 10-10-2-20 Lap
Straight Mile
4
2
19-Dec   Warm up
Woods Run
Cool Down
1        1           1   10-10-2-20 Lap
Straight Mile
4
2
20-Dec      Warm up-  Run on your own  
21-Dec      Warm up-  Run on your own  
22-Dec      Warm up-  Run on your own  
23-Dec      Warm up-  Run on your own  
24-Dec      Warm up-  Run on your own  
25-Dec      Warm up-  Run on your own  
26-Dec      Warm up-  Run on your own  
27-Dec      Warm up-  Run on your own  
28-Dec      Warm up-  Run on your own  
29-Dec      Warm up-  Run on your own  
30-Dec     Warm up-  Run on your own  
31-Dec     Warm up-  Run on your own  
1-Jan     Warm up-  Run on your own  
28-Dec     Warm up-  Run on your own  
29-Dec     Warm up-  Run on your own  
30-Dec     Warm up-  Run on your own  
31-Dec     Warm up-  Run on your own  
1-Jan     Warm up-  Run on your own  
2-Jan      Warm up-  Run on your own  
3-Jan     Warm up-  Run on your own  
4-Jan     Warm up-  Run on your own  
5-Jan   Warm up
Woods Run
Cool Down
2
1
1
  10-10-2-20 Lap
Lunges
Jumps
1
2
3
6-Jan Warm up
Woods Run
Cool Down
2
1
1
  10-10-2-20 Lap
Lunges
Reverse Lunges
1                1                 1
7-Jan Warm up
Woods Run
Cool Down
2
1
1
  10-10-2-20 Lap                          Lunges                                       Reverse Lunges 1               3                             1
8-Jan Warm up
Woods Run
Cool Down
2
1
1
  10-10-2-20 Lap                          Halfsies                                Jumps 1                2                            4
9-Jan   Warm up
Woods Run
Cool Down
2
1
1
  Sets                                       Lunges                                Jumps 1                1                     3
10-Jan Warm up 3    10-10's 2
11-Jan Warm up 3   10-10's 2
12-Jan   Warm up
Woods Run
Cool Down
2
1
1
  10-10-2-20 Lap
Lifts(Sprint straights/walk curve)
Shuttle Run
2                     2                2
13-Jan Warm up
Woods Run
Cool Down
2
1
1
  10-10-2-20 Lap                          Lifts(Sprint straights/walk curve)                         Lunges 1           4                1
14-Jan Warm up
Woods Run
Cool Down
2
1
1
  10-10-2-20 Lap
Lifts(Sprint straights/walk curve)
Shuttle Run
1                      1                4
15-Jan Warm up
Woods Run
Cool Down
2
1
1
  10-10-2-20 Lap
Lifts(Sprint straights/walk curve)
Shuttle Run
1
5
2
16-Jan   Warm up
Woods Run
Cool Down
1        1           1    Lifts(Sprint straights/walk curve)  Sets 2                1
17-Jan Warm up 3   10-10's 2
18-Jan Warm up 3   10-10's 2
19-Jan   Warm up
Woods Run
Cool Down
2
1
1
  10-10-2-20 Lap
Lifts(Sprint straights/walk curve)
Shuttle Run
3
3
3
20-Jan Warm up
Woods Run
Cool Down
2
1
1
  10-10-2-20 Lap                          Lunges 4                3
21-Jan Warm up
Woods Run
Cool Down
2
1
1
  10-10-2-20 Lap                         Halfsies 3                4
22-Jan Warm up
Woods Run
Cool Down
2
1
1
  10-10-2-20 Lap
Lifts(Sprint straights/walk curve)
Shuttle Run
3
3
3
23-Jan   Warm up
Woods Run
Cool Down
2
1
1
   Lifts(Sprint straights/walk curve)  Straight Mile 2                1
24-Jan Warm up 3   10-10's 2
25-Jan Warm up 3   10-10's 2
26-Jan   Warm up
Woods Run
Cool Down
2
1
1
  10-10-2-20 Lap
Lifts(Sprint straights/walk curve)
Shuttle Run
3
3
3
27-Jan Warm up
Woods Run
Cool Down
2
1
1
  10-10-2-20 Lap                          Lunges 4                3
28-Jan Warm up
Woods Run
Cool Down
2
1
1
  10-10-2-20 Lap                         Halfsies 3                4
29-Jan Warm up
Woods Run
Cool Down
2
1
1
  10-10-2-20 Lap
Lifts(Sprint straights/walk curve)
Shuttle Run
3
3
3
30-Jan   Warm up
Woods Run
Cool Down
2
1
1
   Lifts(Sprint straights/walk curve)  Straight Mile 2                1
31-Jan
1-Feb
2-Feb   TRY OUTS      
3-Feb   TRY OUTS      
4-Feb   TRY OUTS