Week 3 (December 16-22, 2013)

DAY 1 DAY 2

Core

Pick 4 exercises in the

core handout

Strength #1(Strength #1 Handout)

Monday Dec. 16th Tuesday Dec. 17th Thursday Dec. 19th Friday Dec. 20th Saturday Dec. 21st

Movement Prep

Pick 4 exercises in the

movement prep handout

Core

Pick 4 exercises in the

core handout

Movement Prep

Pick 4 exercises in the

movement prep handout

Sunday

Dec

. 22nd

DA

Y O

FF

Strength #2(Strength #2 Handout)

Wed

nes

day

Dec

. 18th

DA

Y O

FF

Fartlek Run(change your pace

alternating strides at

different pace)

2x15 min

Up to 75% of your speed

on the fastest stride

Cool Down10 min

Foam Roll and Stretching

DAY 3 DAY 4 DAY 5

Warm Up10 min

dynamic movement

dynamic stretching

Agility #1

Pick 6 exercises in the

agility handout #1

Warm Up10 min

dynamic movement

dynamic stretching

Agility #2

Pick 3 exercises in the

agility handout #2 based

on your position

High Intensity

Steady State Run

3x7 min at 75%

Cool Down10 min

Foam Roll and Stretching

Movement Prep

Pick 4 exercises in the

movement prep handout

30/30(Alternate 30 sec at a good

pace with 30 sec rest)

1x15min

Circuit # 3(Circuit #3 Handout)

Core

Pick 4 exercises in the

core handout

Band lateral walk 2x10 each side Wall slide press up and rotation 2x10 each Single leg squat 2x10 each leg

Band monster walk 2x10 each side Straight arm forward and backward 2x10

each

Lateral jump to land on one foot 2x10 each

Heel to toe walk 2x10 each leg Spiderman to hamstring stretch 2x10 each leg Spiderman lunge to rotation 2x10 each leg

Gluteus Strengthening Shoulder / T-Spine Mobility Balance

Movement Prep HandoutAnkle Mobility Hamstring Flexibility Hip Mobility

Ankle alphabet 2x each leg Active single leg lowering 2x10 each leg 3-Way hip mobility 2x10 each leg

Hip extension 3x10 each Shoulder raises 3x10 each Unstable surface 3x20 sec hold 3x15 sec hold each side

Arm extension 3x10 each side Leg abduction hold 3x10 sec each Arm extension 3x10 each side Leg abduction hold 3x10 sec each

Core HandoutLumbar Spine Stability

Push up bridgeSide bridgeForearm bridge Side bridge on hand

Wheel Roll out 3x10 Landmine 3x10 each MB diagonal slams on the floor 3x10 each

Rotation / Movement Resistance / Movement Production

Quad. Pos. elbow and knee up 3x20sec hold Jacknife with feet on SB 3x10 Back extension 3x10

1) Bulgarian split squat 3) Nordic curls

4x6 each side 4x4 reps

2) Incline dumbell Overhead press 4) 1-Arm DB Row

2 sets of: 4x8 each side

5 reps 75%

4 reps 80%

3 reps 85%

2 reps 90%

1 rep 95%

Strength #1 Handout

Focus on quality and high intensity using heavy weights and

long rest between sets

Objectives: Quadriceps dominant

Rest: 1 min

between sets with

quadriceps and

gluteus stretches

Rest: 1 min

between sets with

hamstrings and

gluteus stretches

Rest: 1 min

between

sets with

shoulder

and arm

stretches

Rest: 1 min

between sets with

shoulder and arm

stretches

1) Sumo deadlift 3) DB Step Ups

4x6 reps 4x6 reps each

2) BB military press 4) Lat pull down

4x8 reps 4x8 reps

Strength #2 HandoutObjectives: Hip dominant

Focus on quality and high intensity using heavy weights and

long rest between sets

Rest: 1 min between sets with

hamstrings and gluteus stretches

Rest: 1 min between sets

with quadriceps and gluteus

stretches

Rest: 1 min between sets with

shoulder and arm stretches

Rest: 1 min b/w sets with

shoulder and arm stretches

1) Forward lunge to overhead press 5x each side

3) Reverse lunge to biceps curls 5x each side

2) Lateral lunge to horizontal press 5x each side

Circuit HandoutObjectives: Combination lift and Reps

4 sets

Rest 1 min between each exercise

Agility #1 HandoutLadder drills

1) High Knees - 1 step each 2) High Knees - 2 steps each 3) Lateral High Knees 4) Single Leg Hops

Pick 6 patterns and do 4 reps each

5) Jump outside/inside 6) Carioca 7) Jumps alternating foot position 8) Slalom

9) Lateral High Knees

with change of side

10) Forward/Backward

movement with change of side11) High Knees to slalom

12) Jumps Outside/Inside

to High Knees

1) Show and turn to sprint behind 2x each side 2) Jog to a sprint to get behind 2x each side

3) Show, sprint behind with cut to get front post 2x each side 4) Box sprints with cut 2x each side

5) Pressure drill 2x each side 6) Pressure drill and track back

Agility Handout #2Offensive players

Show

Turn (open up)

Sprint 20 yds

Sprint 15 yds

to get behind

Jog

Change of pace

Show

Turn (open up)

Sprint 10 yds

Sprint 10 yds

(front post)

1) Sprint 10

yds front post

to 10 yds back

post

2) Sprint 10

yds back post

to 10 yards

front post

Pressure 5 yds

Pressure

5 yds

Pressure 10 yds

Pressure 5 yds

Pressure

5 yds

Track back

10 yds

1) Step and sprint back 2x each side 2) Step, drop and track back 2x each side

3) Drop and turn to track a player on 1vs1 2xeach side 4) Drop and sprint to defend a cross 2x each side

5) Pressure (forward and side) and sprint back 2x each side 6) Pressure forward and angles 2x each side

Agility Handout #2Defensive players

Pressure (step) 5 yards

Sprint (track

player) 20

yds

Sprint (track

player) 15 yds

Drop 5 yds

Step (5

Drop 5 yds

Sprint (track

player) 10 yds Drop 2 yds

Pressure 5 yds

Pressure

5 yds

Sprint back 10 yards

Pressure

5 yds

Pressure

5 yds Track back

10 yds

Turn

Sprint 10 yds to defend

front post and move your

feet quickly to face a

cross