WORKOUT OPTIONS:
SAQ: (speed, agility, and quickness):
Jump Rope Sequence: (rest 30 seconds in between)
1 min 2 feet
1 min alternating feet
30 seconds right foot
30 seconds left foot
2. Step box Sequence: Use a stair or step box
Feet together as fast as possible-1 min
Scissors: one foot up one foot down alternate-1 min
Up-up-down-down: both feet on ground, up right, up left, down right, down left-1 min
Right leg/left leg hop: hop up and down with designated leg-30 sec
3. Line hop Sequence: Use a line on the gym floor
Feet together: jump back and forth across line-1 min/ jump side to side-1 min
Scissors: one foot on either side of line alternate-1 min
Up-up-down-down: both feet on line, right across, left across, right back, left back- 1 min
4. Agility ladder sequence: *sprint 20 yds after ladder-explode like off a base
Straight through: one foot in each box
Skip 2: Run through skipping 2 boxes each stride
Lateral Shuffle: Position your body parallel to the ladder, start with both feet in first box. Lead foot(closest to the ladder’s finish) moves to second box and trailing foot(closest to the ladder’s start) follows. Shuffle from box to box touching each foot once.
Parallel in-in out-out: Start parallel to ladder. Lead foot in, trail foot in, lead foot out, trail foot out.
Hop-Scotch: Start facing the ladder. Hopping, both feet in first box, one foot on either side of second box, so on and so forth.
5. T drill Sequence: Set up cones in a T formation (3 across 1 down - 5 yds between each cone) Each set begins at the base of the “T”
Sprints: Sprint forward pivot right, sprint to right cone, pivot left, spring to left cone, pivot right, sprint to middle, sprint to starting cone
Shuffle: Sprint forward to center cone, shuffle to right cone, shuffle to left cone, shuffle to middle, backpedal to starting cone(do not cross your feet)
Carioca: Sprint forward, carioca to right cone, carioca to left cone, carioca to middle, backpedal to starting cone.
Double bounds: Feet together hop forward as far as possible each time to reach center cone, shuffle to right cone, sprint to left cone, shuffle to middle cone, backpedal to starting cone.
Sprint (base), Shuffle(cross), Backpedal(base)
Skip, Slap-the-ground Shuffle, Sprint
Skaters, Inchworm, Backward lunges
Lunges, Side-Squat Shuffle, Sprint
SPRINTING/CONDITIONING:
Magic Square: Use the full track for this workout. Start on long side, run the track back to the start. Sprint long side, run the rest of the the track and back to start . Sprint long and short side, run the rest of the track and back to start. Sprint long, short, long, run the rest of the tack and back to start. Sprint whole track and back to start. Run a cool down lap.
Gassers: start on end-line of basketball court or short side of track, Sprint to opposite side and back in under 12 seconds. Do 10 reps in under 12 seconds.
50 Meter Sprints: Sprint 50m on the track, walk back to start for recovery time. Repeat 5 times to complete.
Pyramids: Start on the sideline of a basketball court(using the width).
Sprint 2 down and backs-rest 1 min
Sprint 4 down and backs-rest 1 min
Sprint 6 down and backs-rest 1 min
Sprint 8 down and backs-rest 1 min
Sprint 6 down and backs-rest 1 min
Sprint 4 down and backs-rest 1 min
Sprint 2 down and backs-rest 1 min
Stretch
5. 150-yard shuttle: set up 2 coned 25 yards apart. Sprint between each cone six times (touching each cone with your hand every time) for a total of 150 yards. Must be done in under 32 seconds. Rest 70 seconds then repeat-3 times.
6. Treadmill/elliptical/biking Interval sequence:
Run at 75% for 5 min
Sprint at 100% for 45 seconds/ run 75% for 45 seconds
Sprint 100% for 1 min/ run 50% for 1 min
Sprint 100% for 1.5 min/ Run 50% 1.5 min
Sprint 100% for 2 min/ Run 25% 2 min
Run 75% for 5 min
CORE/FULL BODY WORKOUT/LIFTING:
8 minute abs: 1 rep
1 min- v-ups
1 min- crunches
1 min- Russian twists
1 min leg lifts
1 min bicycles
1 min super-mans
1 min plank
1 min flutters
2. 1000 reps workout- only takes 20 min
10 push ups
50 squats with a side leg lift, alternate sides
50 side lunges with a knee lift, 25 each side
10 push ups
50 side plank hip lifts, 25 each side
50 side crunches
10 push ups
50 calf raises with weights
50 sumo squat pulses with weights (wide squatting stance)
10 push ups
50 bicycle crunches
50 leg lifts
10 push ups
50 small/quick squat hops, forward and back, stay low
50 elevated hip/bridge lifts
10 push ups
50 superman/swimmers
50 mountain climbers
10 push up
50 thigh pulses left side, laying down right leg on ball pulse lower(left) leg
50 thigh pulses right side (switch)
10 push ups
50 kneeling side leg lifts, 25 each side
50 curtsey lunges, alternating sides
10 push ups
50 seconds elbow plank
50 seconds wall sit
10 push ups
3. Lifting circuit 1:
Weight assisted pull ups- 15reps 3times
Tricep dips- 15 reps 3 times- add weight if needed
Medicine ball toss: Toss with a partner/against wall. Catch with two hands and go down into squat position then power up out of squat position and throw the ball (with both hands) as hard and high as possible.
Weighted squats: 15 reps 3 times (at least 30lbs)
Butterflies: 15 reps 3 times
4. Lifting circuit 2
Bench press: 15 reps 3 times (at least 50 lbs)
Leg press: max out wight 15 reps 3 times (complete drop set if necessary)
Bicep curls: 15 reps 3 times(at least 10 lbs in each hand)
Lat pull downs: 15 reps 3 times
Weighted lunges: 15 reps each side 3 times(at least 8lbs each hand)
Lawn- mowers: 15 reps each side 3 time(at lease 5 lbs)- on all fours weight in one hand lift weight to chest extend behind you to work tricep back to chest and down
5. Lifting circuit 3:
Free weight Triceps: 15 reps 3 times (at least 10lbs)
Leg curl: 15 reps 3 times
Rowing machine: 10 min at 75% effort
Weighted calf raises: 15 reps 3 times (at lease 25 lbs)
Forearm Curls: 15 sets 3 times (at least 5lbs)