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Voluntary Pre-Season
Conditioning |
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DATE |
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CARDIO EXERCISES |
REPS |
ADDITIONAL EXERCISES |
REPS |
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TASK |
DESCRIPTION |
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5-Oct |
|
Warm up
Woods Run
Cool Down |
2
1
1 |
|
10-10-2-20 Lap
Lifts
Corners |
3
2
2 |
|
Warm up |
Two Laps around track and
STRETCH |
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6-Oct |
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Warm up
Woods Run
Cool Down |
2
1
1 |
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10-10-2-20 Lap
Sets
Corners |
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 |
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7-Oct |
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Warm up
Woods Run
Cool Down |
2
1
1 |
|
10-10-2-20 Lap
Lunges
Halfsies |
2
2
3 |
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Corners |
Sprint the straightaways - when
you reach the curve do 1 set of sit ups then one set of push ups- jog to the
straightaway- repeat situps and pushups- sprint the straightaway- repeat... |
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8-Oct |
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Warm up
Woods Run
Cool Down |
2
1
1 |
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10-10-2-20 Lap
Lifts
Corners |
3
2
2 |
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Corners-
ALL SPRINT- |
Same as Regular corners except
that you sprint the curves instead of jogging them |
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9-Oct |
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Warm up
Woods Run
Cool Down |
2
1
1 |
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Lifts
Sets
Halfsies |
2
3
2 |
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Figure 8 |
with or without ball- run a
"figure 8" on practice fields |
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10-Oct |
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Warm up |
2 |
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10-10's |
2 |
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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. |
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11-Oct |
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Warm up |
2 |
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10-10's |
2 |
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Jumps |
Beginning on inside of track-
jump to the first line and jump backwards to where began- next jump to 1st
and 2nd line- then back- next jump to 1st-2nd and 3rd line then back. Continue until all lines are touched. |
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12-Oct |
|
Warm up
Woods Run
Cool Down |
2
1
1 |
|
10-10-2-20 Lap
Lifts
Corners |
3
3
2 |
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Lifts |
Run straightaways jog curves |
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13-Oct |
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Warm up
Woods Run
Cool Down |
2
1
1 |
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10-10-2-20 Lap
Sets
Lefts |
3
1
3 |
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Lunge Lifts |
Same as Lunges except only on
straightaways and jog the curves |
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14-Oct |
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Warm up
Woods Run
Cool Down |
2
1
1 |
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10-10-2-20 Lap Lunges Backward Lunges |
3
2
2 |
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Lunges |
Deep knee bends- one leg at a
time while going around track |
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15-Oct |
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Warm up
Woods Run
Cool Down |
2
1
1 |
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10-10-2-20 Lap
Lifts
Corners |
3
3
2 |
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Sets |
1 lap at a warm up - 1 lap at a
ramp up- 1 lap at a jog- 1 lap at a run- 1 lap of recovery/preparation for
next set |
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16-Oct |
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Warm up
Woods Run
Cool Down |
2
1
1 |
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Lifts
Sets |
4
2 |
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Straight mile |
4 laps around track |
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17-Oct |
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Warm up |
2 |
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10-10's |
2 |
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Woods |
Trail through the woods |
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18-Oct |
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Warm up |
2 |
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10-10's |
2 |
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19-Oct |
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Warm up
Woods Run
Cool Down |
2
1
1 |
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10-10-2-20 Lap
Lifts
Corners |
3
3
2 |
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20-Oct |
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Warm up
Woods Run
Cool Down |
2
1
1 |
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10-10-2-20 Lap
Sets
Lefts |
3
1
3 |
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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. |
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21-Oct |
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Warm up
Woods Run
Cool Down |
2
1
1 |
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10-10-2-20 Lap Lunges
Halfsies |
3
2
2 |
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22-Oct |
|
Warm up
Woods Run
Cool Down |
2
1
1 |
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10-10-2-20 Lap
Lifts
Corners |
3
3
2 |
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23-Oct |
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Warm up
Woods Run
Cool Down |
2
1
1 |
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Lifts
Sets |
4
2 |
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24-Oct |
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Warm up |
2 |
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10-10's |
2 |
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25-Oct |
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Warm up |
2 |
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10-10's |
2 |
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26-Oct |
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Warm up
Woods Run
Cool Down |
2
1
1 |
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10-10-2-20 Lap
Lifts
Corners |
3
3
2 |
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27-Oct |
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Warm up
Woods Run
Cool Down |
2
1
1 |
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10-10-2-20 Lap Lunges
Halfsies |
3
2
2 |
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28-Oct |
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Warm up
Woods Run
Cool Down |
2
1
1 |
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10-10-2-20 Lap Lunges
Halfsies |
3
2
2 |
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29-Oct |
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Warm up
Woods Run
Cool Down |
2
1
1 |
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10-10-2-20 Lap
Lifts
Corners |
3
3
2 |
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30-Oct |
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Warm up
Woods Run
Cool Down |
2
1
1 |
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Jumps
Sets |
4
2 |
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31-Oct |
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Warm up |
2 |
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10-10's |
2 |
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1-Nov |
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Warm up |
2 |
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10-10's |
2 |
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2-Nov |
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Warm up
Woods Run
Cool Down |
1
1
1 |
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10-10-2-20 Lap Lunges
Jumps |
1 2 3 |
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3-Nov |
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Warm up
Woods Run
Cool Down |
1
1
1 |
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10-10-2-20 Lap Lunges
Reverse Lunges |
3
2
1 |
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4-Nov |
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Warm up
Woods Run
Cool Down |
1
2
1 |
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10-10-2-20 Lap Lunges
Reverse Lunges |
3
2
1 |
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5-Nov |
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Warm up
Woods Run
Cool Down |
1
1
1 |
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10-10-2-20 Lap Halfsies Jumps |
3
3
2 |
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6-Nov |
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Warm up
Woods Run
Cool Down |
1
1
1 |
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Sets
Lunges
Jumps |
1
3
4 |
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7-Nov |
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Warm up |
3 |
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10-10's |
2 |
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8-Nov |
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Warm up |
3 |
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10-10's |
2 |
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9-Nov |
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Warm up
Woods Run
Cool Down |
1 1 1 |
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10-10-2-20 Lap
Lifts
Corners |
3
3
3 |
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10-Nov |
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Warm up
Woods Run
Cool Down |
1 2 1 |
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10-10-2-20 Lap Lifts
Lunges |
3
3
1 |
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11-Nov |
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Warm up
Woods Run
Cool Down |
1 1 1 |
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10-10-2-20 Lap Lunges
Halfsies |
4
1
3 |
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12-Nov |
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Warm up
Woods Run
Cool Down |
1 2 1 |
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10-10-2-20 Lap
Lifts
Corners |
3
3
1 |
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13-Nov |
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Warm up
Woods Run
Cool Down |
1 1 1 |
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10-10-2-20 Lap
Lifts
Corners |
3
3
2 |
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14-Nov |
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Warm up |
3 |
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10-10's |
2 |
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15-Nov |
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Warm up |
3 |
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10-10's |
2 |
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16-Nov |
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Warm up
Woods Run
Cool Down |
1 1 1 |
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10-10-2-20 Lap Lunges
Lifts |
3
1
4 |
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17-Nov |
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Warm up
Woods Run
Cool Down |
1 2 1 |
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10-10-2-20 Lap Lunges
Lifts |
3
1
4 |
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18-Nov |
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Warm up
Woods Run
Cool Down |
1 1 1 |
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10-10-2-20 Lap Lunges Halfsies |
3
1
4 |
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19-Nov |
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Warm up
Woods Run
Cool Down |
1 2 1 |
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10-10-2-20 Lap
Lifts
Corners |
4
3
1 |
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20-Nov |
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Warm up
Woods Run
Cool Down |
1 1 1 |
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10-10-2-20 Lap Lunges
Lifts |
4
1
4 |
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21-Nov |
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Warm up |
3 |
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10-10's |
2 |
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22-Nov |
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Warm up |
3 |
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10-10's |
2 |
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23-Nov |
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Warm up
Woods Run
Cool Down |
1 1 1 |
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10-10-2-20 Lap
Lifts
Corners |
4
3
1 |
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24-Nov |
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Warm up
Woods Run
Cool Down |
1 2 1 |
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10-10-2-20 Lap
Halfsies
Lifts |
4
3
2 |
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25-Nov |
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Warm up
Woods Run
Cool Down |
1 1 1 |
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10-10-2-20 Lap
Halfsies
Lunges |
4
3
2 |
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26-Nov |
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Warm up
Woods Run
Cool Down |
1 2 1 |
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10-10-2-20 Lap
Lifts
Corners |
4
3
2 |
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27-Nov |
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Warm up
Woods Run
Cool Down |
1 1 1 |
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10-10-2-20 Lap
Halfsies
Lunges |
4
3
2 |
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28-Nov |
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Warm up |
3 |
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10-10's |
2 |
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29-Nov |
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Warm up |
3 |
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10-10's |
2 |
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30-Nov |
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Warm up
Woods Run
Cool Down |
1 1 1 |
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10-10-2-20 Lap Straight Mile
Halfsies |
4
1
2 |
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1-Dec |
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Warm up
Woods Run
Cool Down |
1 2 1 |
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10-10-2-20 Lap Straight Mile Jumps |
4
1
3 |
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2-Dec |
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Warm up
Woods Run
Cool Down |
1 1 1 |
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10-10-2-20 Lap Straight Mile Jumps |
4
1
3 |
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3-Dec |
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Warm up
Woods Run
Cool Down |
1 2 1 |
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10-10-2-20 Lap Straight Mile Jumps |
4
1
3 |
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4-Dec |
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Warm up
Woods Run
Cool Down |
1 1 1 |
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10-10-2-20 Lap Straight Mile Jumps |
4
1
3 |
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5-Dec |
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Warm up |
3 |
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10-10's |
2 |
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6-Dec |
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Warm up |
3 |
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10-10's |
2 |
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7-Dec |
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Warm up
Woods Run
Cool Down |
1 1 1 |
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10-10-2-20 Lap
Lunges
Reverse Lunges |
4
2
1 |
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8-Dec |
|
Warm up
Woods Run
Cool Down |
1 2 1 |
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10-10-2-20 Lap Sets Jumps |
4
2
3 |
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9-Dec |
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Warm up
Woods Run
Cool Down |
1 2 1 |
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10-10-2-20 Lap Sets
Halfsies |
4
1
3 |
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10-Dec |
|
Warm up
Woods Run
Cool Down |
1 2 1 |
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10-10-2-20 Lap
Straight Mile
Jumps |
4
1
1 |
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11-Dec |
|
Warm up
Woods Run
Cool Down |
1 1 1 |
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10-10-2-20 Lap
Straight Mile |
4
2
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12-Dec |
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Warm up |
3 |
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10-10's |
2 |
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13-Dec |
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Warm up |
3 |
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10-10's |
2 |
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14-Dec |
|
Warm up
Woods Run
Cool Down |
1 1 1 |
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10-10-2-20 Lap
Straight Mile
Jumps |
4
2
1 |
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15-Dec |
|
Warm up
Woods Run
Cool Down |
1 2 1 |
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10-10-2-20 Lap
Lunges
Reverse Lunges |
3
2
1 |
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16-Dec |
|
Warm up
Woods Run
Cool Down |
1 2 1 |
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10-10-2-20 Lap
Straight Mile |
4
2
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17-Dec |
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Warm up
Woods Run
Cool Down |
1 2 1 |
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10-10-2-20 Lap
Straight Mile |
4
2
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18-Dec |
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Warm up- Run on your own |
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19-Dec |
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Warm up- Run on your own |
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20-Dec |
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Warm up- Run on your own |
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21-Dec |
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Warm up- Run on your own |
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22-Dec |
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Warm up- Run on your own |
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23-Dec |
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Warm up- Run on your own |
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24-Dec |
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Warm up- Run on your own |
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25-Dec |
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Warm up- Run on your own |
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26-Dec |
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Warm up- Run on your own |
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27-Dec |
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Warm up- Run on your own |
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28-Dec |
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Warm up- Run on your own |
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29-Dec |
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Warm up- Run on your own |
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30-Dec |
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Warm up- Run on your own |
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31-Dec |
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Warm up- Run on your own |
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1-Jan |
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Warm up- Run on your own |
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2-Jan |
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Warm up- Run on your own |
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3-Jan |
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Warm up- Run on your own |
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4-Jan |
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Warm up
Woods Run
Cool Down |
2
1
1 |
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10-10-2-20 Lap
Lunges
Jumps |
1
2
3 |
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5-Jan |
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Warm up
Woods Run
Cool Down |
2
1
1 |
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10-10-2-20 Lap
Lunges
Reverse Lunges |
1 1 1 |
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6-Jan |
|
Warm up
Woods Run
Cool Down |
2
1
1 |
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10-10-2-20 Lap Lunges
Reverse Lunges |
1 3 1 |
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7-Jan |
|
Warm up
Woods Run
Cool Down |
2
1
1 |
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10-10-2-20 Lap Halfsies Jumps |
1 2 4 |
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8-Jan |
|
Warm up
Woods Run
Cool Down |
2
1
1 |
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Sets
Lunges
Jumps |
1 1 3 |
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9-Jan |
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Warm up |
3 |
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10-10's |
2 |
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10-Jan |
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Warm up |
3 |
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10-10's |
2 |
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11-Jan |
|
Warm up
Woods Run
Cool Down |
2
1
1 |
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10-10-2-20 Lap
Lifts
Corners |
2 2 2 |
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12-Jan |
|
Warm up
Woods Run
Cool Down |
2
1
1 |
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10-10-2-20 Lap Lifts
Lunges |
1 4 1 |
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13-Jan |
|
Warm up
Woods Run
Cool Down |
2
1
1 |
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10-10-2-20 Lap
Lifts
Corners |
1 1 4 |
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14-Jan |
|
Warm up
Woods Run
Cool Down |
2
1
1 |
|
10-10-2-20 Lap
Lifts
Corners |
1
5
2 |
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15-Jan |
|
Warm up
Woods Run
Cool Down |
1 1 1 |
|
Lifts
Sets |
2 1 |
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16-Jan |
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Warm up |
3 |
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10-10's |
2 |
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17-Jan |
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Warm up |
3 |
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10-10's |
2 |
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18-Jan |
|
Warm up
Woods Run
Cool Down |
2
1
1 |
|
10-10-2-20 Lap
Lifts
Corners |
3
3
3 |
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19-Jan |
|
Warm up
Woods Run
Cool Down |
2
1
1 |
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10-10-2-20 Lap Lunges |
4 3 |
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20-Jan |
|
Warm up
Woods Run
Cool Down |
2
1
1 |
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10-10-2-20 Lap Halfsies |
3 4 |
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21-Jan |
|
Warm up
Woods Run
Cool Down |
2
1
1 |
|
10-10-2-20 Lap
Lifts
Corners |
3
3
3 |
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22-Jan |
|
Warm up
Woods Run
Cool Down |
2
1
1 |
|
Lifts
Straight Mile |
2 1 |
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23-Jan |
|
Warm up |
3 |
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10-10's |
2 |
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24-Jan |
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Warm up |
3 |
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10-10's |
2 |
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25-Jan |
|
Warm up
Woods Run
Cool Down |
2
1
1 |
|
10-10-2-20 Lap
Lifts
Corners |
3
3
3 |
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26-Jan |
|
Warm up
Woods Run
Cool Down |
2
1
1 |
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10-10-2-20 Lap Lunges |
4 3 |
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27-Jan |
|
Warm up
Woods Run
Cool Down |
2
1
1 |
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10-10-2-20 Lap Halfsies |
3 4 |
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28-Jan |
|
Warm up
Woods Run
Cool Down |
2
1
1 |
|
10-10-2-20 Lap
Lifts
Corners |
3
3
3 |
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29-Jan |
|
Warm up
Woods Run
Cool Down |
2
1
1 |
|
Lifts
Straight Mile |
2 1 |
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30-Jan |
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Warm up |
3 |
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10-10's |
2 |
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31-Jan |
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Warm up |
3 |
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10-10's |
2 |
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1-Feb |
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TRY OUTS |
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2-Feb |
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TRY OUTS |
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3-Feb |
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TRY OUTS |
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4-Feb |
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5-Feb |
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6-Feb |
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7-Feb |
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4-Feb |
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