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Workout descriptions

Description of Workout

Workout #1A: 20 minute fartlek. A fartlek is a run comprised of sprints and jogs
and are much better than just running at one speed for 45 minutes. It’s quality
not quantity. If you are on the track sprint the straights and jog the curves or if
you are out in your neighborhood sprint 30 seconds then jog 30 seconds. You
continue the jog/sprint for a full 20 minutes.
Workout #1B: 39 minute fartlek.
KEY: On = sprint; Off = jog; Run = 800 meter pace (faster than jog); X = number of reps
*5 minute run
*2 minutes on (sprint)/ 2 minutes off (jog) - do this 4 times

* 1:30 minutes on / 1:30 minutes off- do this 4 times
*1 minute on / 45 seconds off – do this 4 times
* 5 minute run
Workout #2: 5 x 400’s. A 400 is one lap around the track. Shoot for 1:30 (or
less) each time. This may be something you need to build up to and that is okay.
If you do not have access to a track get outside on a sidewalk and run at 80% for
one minute and 30 seconds five times.
Workout #3: 10 x 200’s. A 200 is half lap around the track. Shoot for up in 18
sec, back in 42 sec.
Workout #4A: Circuit Workout A. A circuit workout only works if you discipline
yourself not to take a break between sets. This one will be best if you use a
track. Bring your stick and ball with you. Leave your stick and ball at the starting
point and run one lap. After completion, pick up stick immediately; give yourself
one minute, and do a yardstick test. Do this rotation 8 times, or 2 miles.
(Yardstick test is moving the ball back and forth in front of you at yardstick length)
Workout #4B: Circuit Workout B. Complete each exercise for 2-3 minutes with
a minute rest between each.
* Tuck Jump Shuttle (3 tuck jumps- sprint 10 yds; slow jog back then repeat)
* Jump Rope-
-Double Jumps (1 min.)
-One leg, alternate (30 sec. left; 30 sec. right)
* Running form (1 min.)
* Mountain Climbers
* Burpee’s
* 30 yd. Shuttle (up 5 yds, back 5, up 10, back 10)- (modify by adding back pedal)
* 15 yd Side Slide Shuttle (up 5 yds, back 10)
* Body Squats (squats without weight; slow, controlled motion)
* One legged hops, zig-zag over imaginary line (up 15 yd. one leg, back
15 with the other, continue for 2-3 minutes)

Total Time: 24-32 minutes
Workout #5: Timed Mile. 4 laps around the track, need I say more?
Workout #6: 3 mile run. Goal- run 3 miles in under 26 minutes by pre-season.
Workout #7A: Sprint Workout A and Plyos.

Sprint 10yrds 10 times with 10 secs break in between each.
Sprint 20yrds 8 times with 20 secs break in between each.
Sprint 40yrds 6 times with 30 secs break in between each.
Sprint 60yrds 4 times with 40 secs break in between each.
Sprint 80yrds 3 times with 50 secs break in between each.
Sprint 100yrds 2 times with 60 secs break in between each.
Plyos-- 3 sets of 15 pushups. 3 sets of 15yrd lunge walks. 3
sets of 30 sit ups.
Workout #7B: Sprint Workout B and Plyos.

Sprint 10yrds 10 times with 10 secs break in between each.
Sprint 20yrds 8 times with 15 secs break in between each.
Sprint 40yrds 8 times with 20 secs break in between each.
Sprint 60yrds 6 times with 30 secs break in between each.
Sprint 80yrds 4 times with 40 secs break in between each.
Sprint 100yrds 4 times with 50 secs break in between each.
Plyos-- 3 sets of 15 pushups. 3 sets of 15yrd lunge walks. 3
sets of 30 sit ups.

Workout #8: Ladder Day.
* 1 mile warm up followed by a ladder workout.
* Ladder- 100,200,300,400,800,800,400,300,200,100 Do each run as
hard as you can and give yourself a complete rest in between.
 End with a 1 mile warm down
Workout #9: Coolrunnings (1a through 1c: repeat 3x) (2a through 3c repeat 2x)

1a. 5 min walk
6 min jog
5 min walk

1b. 4 min jog
5 min walk
4 min jog
5 min walk

1c. 5 min walk
8 min jog
5 min walk

2a. 5 min walk
11 min jog
5 min walk

2b. 8 min jog
5 min walk
8 min jog
5 min walk

2c. 15 min jog
5 min walk

3a. 17 min jog
5 min walk

3b. 12 min jog
5 min walk
12 min jog

3c. 30 min jog

Workout #10: Gauntlet. 1 mile (4 laps) timed= rest 1 minute
½ mile (2 laps) timed= rest 1 minute
440 yards (1 lap) timed= rest 1 minute
220 yards (½ lap) timed= rest 1 minute
10x 40 yard dash= rest 5 seconds between sprints
*the last 10 sprints should be a sprint, don’t settle for a jog!
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Stickwork #1: Dribbling exercises. Use this time to do longer distance with
ball. Practice moving with the ball at top speed and with the ball right on your
stick. Change things up by doing pulls to the right, to the left, pulling back, and
turning right and left as well.
Stickwork #2: Juggling. Try picking up the ball from the ground, with your stick.
Do basic juggling with the flat side of your stick…keep the “taps” quick and the
ball as close to the stick as possible. This will give you the best ball control. Try
to “catch” the ball by giving with your stick and letting the ball and remain
stationary on the flat side. Practice juggling on all four sides of your stick. You
will be amazed what juggling can do for the ball handler.

Stickwork #3: Blind Control. Here you want to do some of the dribbling
exercises and yardstick test without looking at the ball. We are not asking you to
be perfect but please try. You will be a much better teammate if you can easily
look up for passes during the game not always worry what the ball is doing.
Stickwork #4: Change of Dribbling.
*Dribble through 10-15 cones at full speed
*Dribble though 10-15 cones using only reverse stick
*Dribble through 10-15 cones using no reverse stick (moving feet)
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Pyramid 4: You will be doing push-ups and sit-ups in this activity. (1 sit-up & 1
push-up, 2 sit-ups & 2 push-ups, 3 sit-ups & 3 push-ups, 4 sit-ups & 4 push-ups,
3 sit-ups & 3 push-ups, 2 sit-ups & 2 push-ups, 1 sit-ups & 1 push-ups)
Pyramid 5: You will be doing push-ups and sit-ups in this activity. (1 sit-up & 1
push-up, 2 sit-ups & 2 push-ups, 3 sit-ups & 3 push-ups, 4 sit-ups & 4 push-ups,
5 sit-ups & 5 push-ups, 4 sit-ups & 4 push-ups, 3 sit-ups & 3 push-ups, 2 sit-ups
& 2 push-ups, 1 sit-ups & 1 push-ups)
Pyramid 6: You will be doing push-ups and sit-ups in this activity. (1 sit-up & 1
push-up, 2 sit-ups & 2 push-ups, 3 sit-ups & 3 push-ups, 4 sit-ups & 4 push-ups,
5 sit-ups & 5 push-ups, 6 sit-ups & 6 push-ups, 5 sit-ups & 5 push-ups, 4 sit-ups
& 4 push-ups, 3 sit-ups & 3 push-ups, 2 sit-ups & 2 push-ups, 1 sit-ups & 1 push-
ups)
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Jump Rope #1: Jump rope for 3 minutes straight
Jump Rope #2: Jump rope for 4 minutes straight
Jump Rope #3: Jump rope for 5 minutes straight
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Aerobic Fun Day: 30 minutes of any activity besides running
i.e. tennis, roller blading, swimming, biking, kick boxing, step class,
zumba, rowing, or hiking. Be creative and have fun!!!
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Two Minute Drills: Incorporate your stick
Line Drills - 10 Yards
1.Start by sprinting from line A to line B at full speed. 
2.Touch line B with foot and sprint back to line A, then immediately
back to line B (finish line). 
3. Variations of this drill can be done by incorporating back pedals,
side shuffles, etc. 

 
Off Set Weave - Zig Zag Pattern with cone every 5 yards for a total
of 15 yards
1.Start by sprinting to the first cone. 
2.With a quick change of direction, begin back pedaling to the next
cone (and repeat). 
3. Concentrate on accelerating out of the corners. 
 
Z-Drill - Make the letter Z in a 5 yard by 5 yard pattern
1.Start by sprinting to the first cone at full speed. 
2.Then make a hard, sharp cut and sprint to the next cone, and then
again to the last cone. 
3.Make sure to stay low and get your body "square" to the direction
that you are running as quick as possible. 
4.Variations of this drill can be done by incorporating back pedals, side
shuffles, etc. 
 
M Drill - Make the letter M in an 8 by 8 yard pattern
1.Start by sprinting to the first cone and then follow an "M" pattern to
the finish line. 
2.Variations of this drill can be done by incorporating back pedals, side
shuffles, etc. 
 
Figure 8 Drill - Make a Figure 8 in a 5 yard pattern
1.Face one direction at all times (keep the shoulders "square" to this
point) and shuffle a through a figure 8 pattern. 
 
Pro-Agility Drill  - Total is 10 yards, with the mid line in the middle
at the 5 yard mark
1.Start by straddling the mid line. 
2.Sprint hard to one side then all the way back to the far side and then
finish by sprinting back to the middle. Touch each line as you cross
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Mix Up A:
Wall sits + Forearm stick spins: 4 sets of 30 seconds Stick is held in both hands
straight out in front of you with elbows straight. As fast as you can turn the stick
forwards and backwards using only movement from your fingers and wrists. At
the same time your hips, knees, and ankles should be at 90 degree angles while
sitting up against a wall.
200 abs (Do a combination of any type of abdominal exercises that you want to
do.)
Superwoman: 2 sets of 1 minute Lay on your stomach with your arms straight out
in front of you like you are pretending to fly. For one minute, hold your arms and
legs up off the floor. Arms and legs should be straight the entire time.
Walking lunges: Go a total of 400 yards. Take your breaks as you choose (ex.
Every 25 yards); Hold weight in your hands to increase the level of difficulty. Try
to keep your upper body straight upright. Get low. Your back knee should almost

brush the grass or be a few inches above the floor. Front knee and ankle should
go to 90 degrees, with your knee directly over your ankle.
Long jumps with both feet together: Travel a total of 400 yards. Take breaks as
you choose (ex. Every 50 yards). This is not a speed drill. This is about exploding
off the ground to get as much distance as you can and having good form. When
you take of and land your jumps you should be in good squat form. (Upper body
upright so you don’t stress your back. Knees over ankles and both at 90 degrees.

Mix Up B:
Wall sits + Forearm stick spins: 4 sets of 30 seconds Stick is held in both hands
straight out in front of you with elbows straight. As fast as you can turn the stick
forwards and backwards using only movement from your fingers and wrists. At
the same time your hips, knees, and ankles should be at 90 degree angles while
sitting up against a wall.
300 abs (Do a combination of any type of abdominal exercises that you want to
do.)
Superwoman: 4 sets of 1 minute Lay on your stomach with your arms straight out
in front of you like you are pretending to fly. For one minute, hold your arms and
legs up off the floor. Arms and legs should be straight the entire time.
Box jumps: 4 sets of 30 seconds with both feet at same time Box jumps are a
speed drill. Do as many as you can in 30 seconds while staying in good balance.
No resting in between jumps. Box should be at least 1.5 feet tall. Use a bench,
stacked cinder blocks, a low wall, a bleacher, be creative. If you don’t have
something to use as a box, jump up stairs 2 at a time with both feet together and
sprint down to the bottom of the stairs. Continue to go up and down the stairs for
30 seconds.
One leg box jumps: 3 sets of 30 seconds on each leg If you are using stairs, do
one stair at a time.
Stair Workout: Sprint up and down a set of stairs taking one step at a time for 1
minute. Do this for 5 sets with 1 minute rest in between sets. • Then sprint up and
down a set of stairs taking 2 steps at a time on the way up. Do 5 sets with 1
minute rest in between sets.

Plyometric Drills- (ACL Injury Prevention Workout)

Plyometric Workout A:
1) Lateral Hops over Cone (2 x 6 reps) Purpose: Increase power/strength
emphasizing neuromuscular control. • Stand with a 6" cone to your left. • Hop to
the left over the cone softly landing on the balls of your feet land bending at the
knee. • Repeat this exercise hopping to the right.
2) Forward/Backward Hops over cone (2 x 6 reps) Purpose: Increase
power/strength emphasizing neuromuscular control. • Hop over the cone/ball
softly landing on the balls of your feet and bending at the knee. • Now, hop
backwards over the ball using the same landing technique. • Be careful not to
snap your knee back to straighten it. • You want to maintain a slight bend to the
knee.
3) Single Leg hops over cone (2 x 6 reps) Purpose: Increase power/strength
emphasizing neuromuscular control. • Hop over the cone/ball landing on the ball
of your foot bending at the knee. • Now, hop backwards over the ball using the
same landing technique. • Be careful not to snap your knee back to straighten it. •
You want to maintain a slight bend to the knee. • Now, stand on the left leg and
repeat the exercise.
4) Vertical Jumps with headers (2 x 6 reps) Purpose: Increase height of vertical
jump. • Stand forward with hands at your side. • Slightly bend the knees and push
off jumping straight up. • Remember the proper landing technique; accept the
weight on the ball of your foot with a slight bend to the knee.
5) Scissors Jump (2 x 6 reps) Purpose: Increase power and strength of vertical
jump. • Lunge forward leading with your right leg. • Keep your knee over your
ankle. • Now, push off with your right foot and propel your left leg forward into a
lunge position. • Be sure your knee does not cave in or out. It should be stable
and directly over the ankle. • Remember the proper landing technique; accept the
weight on the ball of your foot with a slight bend to the knee.
Plyometric Workout B:
1) Power skips (2 x 25 yards) swing the arms, drive the knees high, get high,
power
2) Double Leg Hops (2 x 10 yards) drive from legs, tuck knees in and bring heels
to touch your bottom; focus on number not distance
3) Individual Broad Jumps (2 x 6 jumps) swing arms, drive from knees in
squatting position, use full body to leap forward as far as possible; gain balance
and repeat
4) Side Jumps (2 x 10 jumps) jump laterally (side to side) exploding from a low
position/squat to a low position/squat; challenge yourself to be consistent with
distance and at least 1 ½ to 2 yards apart with jumps
5) Grapevine (2 x 25 yards) Cross over and back, swivel hips, stay low
6) Backpedal (2 x 25 yards) Quick steps, stay low, keep your shoulder forwards
and down
7) Backpedal reach (2 x 25 yards) Quick steps, stay low, shoulders forward and
down, reach out with back foot for Distance
Plyometric Workout C:

1) Power skips for distance (2 x 25 yards) swing the arms, drive the knees, drive
forward with bottom foot for distance and power
2) Alpine hops (2 x 12) Place stick on ground, hop over side to side as if skiing
bumps/moguls
3) Consecutive broad jumps (2 x 4) swing arms, drive from knees in squatting
position, use full body to leap forward and immediately move into next jump from
landing position
4) Lateral Hurdle Hops (2 x 12) Place stick on ground, hop over side to side
bringing knees to chest during each jump; work to decrease ground time while
maintaining balance
5) High Knees Drive knees high, pump the arms, and maintain upright posture
6) Backpedal (2 x 25 yards) Quick steps, stay low, keep your shoulder forwards
and down
7) Backpedal reach (2 x 25 yards) Quick steps, stay low, shoulders forward and
down, reach out with back foot for distance
Plyometric Workout D:
1) Power skips for distance (2 x 25 yards) swing the arms, drive the knees, drive
forward with bottom foot for distance and power
2) Broad jump with tuck (2 x 3) swing arms, drive from knees in squatting
position, use full body to leap forward as far as possible; land and jump straight
up tucking knees to chest; land and repeat combination
3) Front/Back Hurdle hops (2 x 12) Place stick on ground, hop over forward and
backward; work to decrease ground time while maintaining balance
4) Lateral Broad Jumps (2 x 6) swing arms, drive from knees in squatting
position, use full body to leap laterally (sideways) as far as possible; gain balance
and repeat in opposite direction
5) Box Jumps (2 x 5) Find a box or bleacher and from a squatting position use
your legs and arms to jump onto the box/bleacher step and step down; land with
both feet even and legs bent
6) Sprint Bounding (2 x 20 yards) Use arms and legs to bound forward, driving
from one leg to another (picture an extended stride with hang time)
7) Butt Kicks (2 x 20 yards) Knee forward, heel up to butt, pump arms
8) Grapevine (2 x 25 yards) Cross over and back, swivel hips, stay low
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* Always take time to stretch all muscle groups before and after workouts (on you
running days, stretch after your 1 mile warm up and at the end of your workout).
* If you are a beginner and not in good shape yet, just start gradually and do the
speed work as build-ups (ex. if you are running a 200, you start out jogging it
build gradually to medium speed and finally you are sprinting the last 30 to 50
yards of the 200)
Remember: -You will improve your chances of being selected to the varsity and having
play time if you come WELL prepared for pre-season by following the workout
guidelines.
-Take pride and feel joy in what you accomplish in training this summer
-Remember you represent yourself, your family, your team, and your school when you
wear a team t-shirts, apparel or jersey.

-Take care of yourself! Follow healthy habits this summer. Establish sound sleeping
habits that will carry over into fall. Eat a well balanced diet. Minimize eating processed
foods. Think NUTRITION for your body.
Note—nutritious food provides NUTRIENTS. If an ingredient is hard to pronounce, it’s
probably not a nutrient! Minimize drinking soda and eating fast food. BALANCE.
*Conducting Impact test (concussion)-
  Who must take the impact test??
 
     Any athlete going into 9th or 11th grade.
     Any athlete that is new to the team and has not taken the test in the past.
     Any athlete that has had a past history of concussions.
*Physical Dates- Thursday June 6 th at 6:55 pm
- Make-up date is June 7th at 8:00pm



*** The running test that you will be asked to perform during the first week
of preseason is as follows:
1 mile run (expectations are below 7:30)
Sprint Test (12 X 100 yards. You will sprint 100 yards in 20 seconds or less,
recovery jog back to start in 40 seconds, repeat 12 times. Goal is 12:00
minutes.)
Shuttle Run (300 yard shuttle run X 4. Place two cones 50 yards apart. Sprint
from one cone to the other and back three full times without stopping to equal
300 yards. Goal time is 1:20. Rest 1:00 second between each shuttle. Repeat
4 times.)
Gauntlet
This running test makes it VERY OBVIOUS who has spent their summer
working hard, and who has spent their summer on the couch.