Conditioning Program

PLYOMETRIC PROGRAM

1. Slalom jumps back and forth down the line. Small quick jumps

2. Knees to chest maximum height jumping down the line.
3. Facing the line, jumping back and forth doing as many as possible moving quickly down the line.
4. Same as #3 but facing other direction.
5. Hop on right foot going down the line. Go for maximum height
6. Same as #5 but hop on other foot.
7. Long jump down the line. Go for maximum distance. Feet must stay together the whole time
8. Lunge walk down the line
9. Slalom run. Long stride, arc and jump. Must be fluid.
10. Sprint to end of line and back.

• Use a line 18 yards long.
• Do 5 sets of the 10 exercises.
• After each exercise except the sprint jog back to the beginning.
•  Feel free to take a one minute break between each set of plyometrics (each set, NOT each exercise)

Figure 8's

Three players work together.  Two are 10 yards apart and the third is in the middle.  The player in the middle sprints around the 2 outside players touching the ground behind them.  The player then goes around the other end in the opposite direction (making a figure 8) and continues at full speed for a one minute period.  This is working on explosiveness and changing directions.  See diagram below for movement.  Players work for one minute and then rest for two minutes as their teammates work.  This is done a total of 5 times

Full Field Sprints

Player starts on one end line and sprints to the other end line.  As soon as they get to the end line they turn and slowly jog back.  When they get back to the starting line, they turn and sprint again.  This is done a total of 15 times.  It's working on sprinting, and even more importantly, it works on recovery.

Jog

Player goes on a 3-5 mile jog