Foam Roller - Fitness

OffWorkout # 1 Conditioning # 1

Workout # 2

Conditioning # 2 Workout # 3Workout # 4 Conditioning # 3

30 Min Activity


Workout # 6 Conditioning # 5 Workout # 7Workout # 8 Conditioning # 6

30 Min Activity



30 Min Activity



30 Min Activity

Off Workout # 17 Conditioning # 13

Workout # 18 Conditioning # 14

OFFWorkout # 19 Conditioning # 15


45 Min Activity





45 Min Activity





45 Min Activity


Workout # 30 Conditioning # 26 Rope Jumping

Rope JumpingWorkout # 31 Conditioning # 27 Rope Jumping


45 Min Activity Rope Jumping



Conditioning #31 Rope Jumping






Conditioning # 36 Rope Jumping
























Rope JumpingWorkout # 55 Conditioning # 56 Rope Jumping



Off Workout # 57 Conditioning # 58 Rope Jumping

Workout # 58 Rope Jumping


Rope Jumping Workout # 59


Preparation Should Be Done Prior to Training to Prepare the Body For ActivityMobility Training = A, B, C, A, B, C

NAME: ________________________________________ DATE: ____________________

SPORT: ________________________________________ YEAR: _____________________

1. ____________________________________________________________________________________________________________________________________________________________

2. ____________________________________________________________________________________________________________________________________________________________

3. ____________________________________________________________________________________________________________________________________________________________

4. __________________________________________________________________________________________________________________________________________________________

__________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

__________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Soft Tissue Therapy

• Myofascial Release (Pre‐Workout)– Myofascial Release involves applying gentle sustained pressure into the Myofascial connective tissue restrictions to eliminate pain and restore motion.

• Irritating the tissue to produce a chemical response (Post‐Workout)– These chemicals produced begin the healing process

Foam RollingCalf Quad

IT Band Groin

Foam Rolling

Glute

Hamstring

Lumbar

Foam Rolling

Lat

Pec

Movement & Activation

High Knee Pull Leg Cradle Quad Pull SLDL Walk


Skip 1 Skip 2 B Skip 1 B Skip 2 High Knee Run 1 & 2

Heel Flick Run 1 & 2

Karaoka 1 & 2


Karaoka Quick Step Punch 1, 2, 3 Pop & Squat 1, 2, 3

Drop Lunge 1, 2, 3


Shoulder Slap 1 & 2 High & Deep 1 & 2 High & Deep Alt.

Lateral Walk 1, 2, 3Linear Walk 1 & 2


Glute Activation 1 & 2 Landing 1, 2, 3

Elevated Landing 1, 2, 3Linear Walk 1 & 2

WO #2 WO #10WO #6 WO #7

SALISBURY UNIVERSITY WOMEN'S BASKETBALL SUMMER 2012 I

WO #1 WO #5Day 4

WO # 4,8,12Day 1 Day 2 Day 3

WO #11WO #3WO #9

SALISBURY UNIVERSITY STRENGTH AND CONDITIONING 2012

Continuous Dynamic Continuous Dynamic A BMobility A B C Mobility B C A Mobility C A B Mobility C

Abs Abs AbsElbow Bridge w/ :30 :35 :40 :45 Ab Rollers 10e 10e 12e 12e Reach ups 24 26 28 30Reps 8 10 12 14 10 12 12 SL Acordions Twist 10e 12e 14e 16e

SL Trunk Twist 16 18 20 22V-Ups 8 10 12 12

O # O # 0O #6 O #O # O #5 O # ,8,O #O #3O #9

Plyos Plyos Plyos

Box Jump Offs 2x5 2x5 3x5 3x5 Dot Drills x2 x2 x2 x2 Ladder Drills

Hurdle hops Cont 2x5 2x5 3x5 3x5 :10e :10e :15e :15e

Step-ups Jumps 2x6 2x6 3x6 3x6

EXERCISE tempo wt rep wt rep wt rep wt rep EXERCISE tempo wt rep wt rep wt rep wt rep EXERCISE tempo wt rep wt rep wt rep wt rep EXERCISE wt rep

Exp. 5 5 4 4 Fast Cleans Exp. 5 5 4 4 Exp. 3ea 3ea 5ea 5ea MB Circuit :30

S d E 5 4 4 3 P i / 3 E 5 4 4 3 B d J E 3 3 5 5 (woodchopper :30Speed Exp. 5 4 4 3 Pair w/ 3 Exp. 5 4 4 3 Band Jumps Exp. 3 3 5 5 (woodchopper, :30

Snatch Exp. 4 4 4 3 Box Jumps Exp. 4 4 3 3 Exp. 3 3 5 5 slam 2 burpee, :30

Exp. Exp. Exp. side throws)

45 6ea 6ea 5ea 5ea Brady Circuit 45 8ea 8ea 10ea 10ea External Circuit 8ea 8ea 10ea 10ea :30

Alt. Shoulder Lat. 6 6 5 5 On Ball Lat. 8 8 10 10 Scarecrow, Ext. 8 8 10 10 3-Way Elbow :30

Circuit Ext. 6 6 5 4 Ext. 8 8 10 10 Rotation, wipers 8 8 10 10 Bridge :30

Cuban Press

Speed 2/0/x 5 5 4 4 DB Bench 2/1/x 8 8 6 6 DB 3/1/x 10 10 8 8 Slam to :30Speed 2/0/x 5 5 4 4 DB Bench 2/1/x 8 8 6 6 DB 3/1/x 10 10 8 8 Slam to :30

Band Squat 2/0/x 5 5 4 3 On Stab 2/1/x 8 6 6 5 Incline 3/1/x 10 10 8 8 Burpee to :30

P. w/ 3 2/0/x 5 5 3 3 Ball 2/1/x 6 6 5 5 On Stab Ball 3/1/x 10 10 8 8 Exp. Push Press :30Tuck Jumps 2/1/x

Seated Towel x/1/3 8 8 6 6 DB x/1/2 8ea 8ea 6ea 6ea Slideboard Front 8ea 8ea 6ea 6ea Mountain :30

Pulldowns x/1/3 8 8 6 6 Row-2- x/1/2 8 8 6 6 Lunge Series Lat. 8 8 6 6 Climbers :30x/1/3 8 8 6 6 Armpit x/1/2 8 8 6 6 Behind 8 8 6 6 :30

5 5 4 4 DB 6ea 6ea 5ea 5ea 1-Arm x/1/2 7 8 8 8 :30

Exp. Push Press 5 5 4 3 Step-Ups 6 6 5 5 Inverted Row x/1/2 6 7 8 8 Alt. Push-Ups :30w/ med ball 5 5 3 3 6 6 5 4 x/1/2 5 6 6 8 On Ball :30

Slideboard x/1/2 6 6 8 8 DB 2/1/x 8 8 6 6 x/1/3 6 6 8 8 MB :30

Hamstring x/1/2 6 6 8 8 Pullover 2/1/x 8 8 6 6 Rev. Hypers x/1/3 6 6 8 8 Jump Squts :30Curl x/1/2 6 6 8 8 2/1/x 8 8 6 6 x/1/3 6 6 8 8 :30

Cable Chops Exp. 5ea 5ea 4ea 4ea Kneeling Chops Exp. 5ea 5ea 4ea 4ea Band Resisted x/1/2 6 6 8 8 Over the :30

Low-to-High Exp. 5 5 4 3 High to Low Exp. 5 5 4 3 Ball Leg Curl x/1/2 6 6 8 8 Shoulder :30E 5 5 3 3 E 5 5 3 3 /1/2 Th 30Exp. 5 5 3 3 Exp. 5 5 3 3 x/1/2 Throws :30

Band Stretch!!Foam Stretch!!Static Stretch!!

"Excellence is the gradual result of always striving to do better."Pat Riley



S S S O S S S 2012SALISBURY UNIVERSITY WOMEN'S BASKETBAL SUMMER 2012 IISALISBURY UNIVERSITY WOMEN S BASKETBAL SUMMER 2012 IIBench Squat CleanBench Squat Clean

Day 4 Day 5Day 1 Day 2WO #19 WO #27

Day 4 Day 5WO#16 WO #20 WO #24 WO #28WO #14

Day 1 Day 2WO #22WO #17 WO #18WO #21 WO #26WO #25 WO #23WO #15WO #13 WO #19 WO #27 WO#16 WO #20 WO #24 WO #28WO #14 WO #22WO #17 WO #18WO #21 WO #26WO #25 WO #23WO #15WO #13

Continuous Dynamic Continuous DynamicContinuous Dynamic Continuous DynamicMobility A B C A Mobility B C A B Mobility C A B C Mobility A B C AMobility A B C A Mobility B C A B Mobility C A B C Mobility A B C AAb Ab Ab AbAbs Abs Abs Abs

Anti-Rotation Push :30e :30e :45e :45e Anti-Extension Push-up :30e :30e :45e :45e Anti-Extension Roll Out 14 16 18 20Anti Rotation Push :30e :30e :45e :45e Anti Extension Push up :30e :30e :45e :45e Anti Extension Roll Out 14 16 18 203-Way Elbow :30 :40 :45 :55 Sit-ups 10lb 12 14 16 18 SL Accordions 12ea 14ea 16ea 18ea Reach Ups 20 22 24 243-Way Elbow :30 :40 :45 :55 Sit-ups 10lb 12 14 16 18 SL Accordions 12ea 14ea 16ea 18ea Reach Ups 20 22 24 24

H ld A di 12 12 14 16 Elb Obli 10 12 14 16 R ll 10 12 14 14Hold Accordions 12 12 14 16 Elbow Obliques 10ea 12ea 14ea 16ea Roll -ups 10 12 14 14V-Twist 10lb 10ea 12ea 12ea 14ea Rvs. Crunch 10 12 14 16 Off-bench Obliques 8ea 10ea 12ea 12eaV Twist 10lb 10ea 12ea 12ea 14ea Rvs. Crunch 10 12 14 16 Off bench Obliques 8ea 10ea 12ea 12ea

Back Bridge :30 :30 :40 :40 Superman 10 12 14 14 Superdogs 10 12 14 14 Alt Superman 8 10 12 12Back Bridge :30 :30 :40 :40 Superman 10 12 14 14 Superdogs 10 12 14 14 Alt. Superman 8 10 12 12Pl Pl Pl PlPlyos Plyos Plyos PlyosHurdle Hops Stick 2x5 2x5 3x5 3x5 Seated Partner Punch 2x5 2x5 3x5 3x5 1-Leg Hurdle Hops Stick 2x5e 2x5e 3x5e 3x5e 1-Leg Zig-Zag Hops Stick 2x5e 2x5e 3x5e 3x5eHurdle Hops Stick 2x5 2x5 3x5 3x5 Seated Partner Punch 2x5 2x5 3x5 3x5 1 Leg Hurdle Hops Stick 2x5e 2x5e 3x5e 3x5e 1 Leg Zig Zag Hops Stick 2x5e 2x5e 3x5e 3x5e

Lat Hurdle Hops Stick 2x5 2x5 3x5 3x5 Seated Side Throws 2x5e 2x5e 3x5e 3x5e Box Step Offs 2x5 2x5 3x5 3x5 MB Woodchoppers 2x8 2x8 3x8 3x8Lat Hurdle Hops Stick 2x5 2x5 3x5 3x5 Seated Side Throws 2x5e 2x5e 3x5e 3x5e Box Step-Offs 2x5 2x5 3x5 3x5 MB Woodchoppers 2x8 2x8 3x8 3x8

Hidens 2x6 2x6 3x6 3x6 MB Slams 2x5 2x5 3x5 3x5 1-Leg Box Step-off Stick 2x5e 2x5e 3x5e 3x5e

EXERCISE tempo wt rep wt rep wt rep wt rep EXERCISE tempo wt rep wt rep wt rep wt rep EXERCISE tempo wt rep wt rep wt rep wt rep EXERCISE tempo wt rep wt rep wt rep wt repEXERCISE tempo wt rep wt rep wt rep wt rep EXERCISE tempo wt rep wt rep wt rep wt rep EXERCISE tempo wt rep wt rep wt rep wt rep EXERCISE tempo wt rep wt rep wt rep wt rep

Exp. 5 5 5 5 Exp. 0 5 0 5 0 5 0 5 Exp. 5 5 5 5 BB Complex Exp. 5ea 5ea 5ea 5eaExp. 5 5 5 5 Exp. 0 5 0 5 0 5 0 5 Exp. 5 5 5 5 BB Complex Exp. 5ea 5ea 5ea 5ea

CHang Exp. 5 5 5 5 Hang Exp. 0 5 0 5 0 5 0 5 Push Jerk Exp. 5 5 5 5 Clean pull, Fr. Exp. 5 5 5 5

Snatch Exp 5 5 5 4 Clean Exp 0 5 0 5 0 5 0 4 Exp 5 5 5 4 Squat Inv Exp 5 5 5 5Snatch Exp. 5 5 5 4 Clean Exp. 0 5 0 5 0 5 0 4 Exp. 5 5 5 4 Squat, Inv. Exp. 5 5 5 5

Exp. 5 5 4 Exp. 0 5 0 5 0 4 Exp. 5 5 4 Row, push-up Exp.Exp. 5 5 4 Exp. 0 5 0 5 0 4 Exp. 5 5 4 Row, push up Exp.

8ea 8ea 10ea 10ea 45 8ea 8ea 6ea 6ea 10ea 10ea 8ea 8ea 8 8 6 6

Y's T's I's 8 8 10 10 Shoulder Lat 8 8 6 6 Scarecrows 10 10 8 8 Shoulder 8 8 6 6Y's,T's,I's 8 8 10 10 Shoulder Lat 8 8 6 6 Scarecrows 10 10 8 8 Shoulder 8 8 6 6

On Incline 8 8 10 10 Circuit Ext. 8 8 6 6 10 10 8 8 T-Drill 8 8 6 6On Incline 8 8 10 10 Circuit Ext. 8 8 6 6 10 10 8 8 T-Drill 8 8 6 6

8

Front 3/1/x 0 10 0 10 0 8 0 8 DB 3/1/x 10 10 8 8 3/1/x 8ea 8ea 6ea 6ea 3/1/x 10 10 8 8Front 3/1/x 0 10 0 10 0 8 0 8 DB 3/1/x 10 10 8 8 3/1/x 8ea 8ea 6ea 6ea 3/1/x 10 10 8 8

Squat 3/1/x 0 10 0 10 0 8 0 8 Bench 3/1/x 10 10 8 8 1-Leg 3/1/x 8 8 6 6 BB C.G. 3/1/x 10 8 8 8Squat 3/1/x 0 10 0 10 0 8 0 8 Bench 3/1/x 10 10 8 8 1-Leg 3/1/x 8 8 6 6 BB C.G. 3/1/x 10 8 8 8

3/1/x 0 8 0 8 0 8 0 6 3/1/x 8 8 8 6 Bench Squat 3/1/x 8 8 6 6 Incline Bench 3/1/x 8 8 8 6q

3/1/x 0 8 0 8 0 6 3/1/x 8 8 63/1/x 0 8 0 8 0 6 3/1/x 8 8 6

BB Front 2/1/x 8 8 6 6 DB x/1/3 8ea 8ea 6ea 6ea x/1/3 8 8 6 6 x/1/3 8ea 8ea 6ea 6eaBB Front 2/1/x 8 8 6 6 DB x/1/3 8ea 8ea 6ea 6ea x/1/3 8 8 6 6 x/1/3 8ea 8ea 6ea 6ea

Press 2/1/x 8 8 6 6 Row x/1/3 8 8 6 6 Hypers x/1/3 8 8 6 6 1-Arm x/1/3 8 8 6 6yp

2/1/x 8 8 6 6 x/1/3 8 8 6 6 x/1/3 8 8 6 6 Pulldowns x/1/3 8 8 6 62/1/x 8 8 6 6 x/1/3 8 8 6 6 x/1/3 8 8 6 6 Pulldowns x/1/3 8 8 6 6

x/1/2 6 7 7 8 1-Leg 3/1/x 6ea 6ea 8ea 8ea x/1/3 8 8 6 6 KB 24 24 20 20x/1/2 6 7 7 8 1-Leg 3/1/x 6ea 6ea 8ea 8ea x/1/3 8 8 6 6 KB 24 24 20 20

Chin-Ups x/1/2 6 6 6 7 Squat 3/1/x 6 6 8 8 Lat. Pulldowns x/1/3 8 8 6 6 Lunge 24 24 20 20Chin Ups x/1/2 6 6 6 7 Squat 3/1/x 6 6 8 8 Lat. Pulldowns x/1/3 8 8 6 6 Lunge 24 24 20 20

/1/2 5 5 6 6 O B 3/1/ 6 6 8 8 /1/3 8 8 6 6 W lk 24 24 20 20x/1/2 5 5 6 6 On Box 3/1/x 6 6 8 8 x/1/3 8 8 6 6 Walks 24 24 20 20

3/1/x 8 8 6 6 x/2/3 8ea 8 10ea 10ea St Arm x/1/3 8ea 8ea 10ea 10ea 2/1/x 10 10 8 83/1/x 8 8 6 6 x/2/3 8ea 8 10ea 10ea St. Arm x/1/3 8ea 8ea 10ea 10ea 2/1/x 10 10 8 8

BB RDL 3/1/x 8 8 6 6 SL Buck x/2/3 8 8 10 10 Roatation x/1/3 8 8 10 10 Lying DB 2/1/x 10 10 8 8BB RDL 3/1/x 8 8 6 6 SL Buck x/2/3 8 8 10 10 Roatation x/1/3 8 8 10 10 Lying DB 2/1/x 10 10 8 8

3/1/ 8 8 6 6 (H l O ) /2/3 8 8 10 10 /b d /1/3 8 8 10 10 T i E t3/1/x 8 8 6 6 (Heel On) x/2/3 8 8 10 10 w/band x/1/3 8 8 10 10 Tricep Ext.

Scap Circuit x2 x2 x2 x2 MR Ant 10 10 12 12 Lat 8ea 8ea 10ea 10ea 8ea 8ea 6ea 6eaScap Circuit x2 x2 x2 x2 MR Ant. 10 10 12 12 Lat. 8ea 8ea 10ea 10ea 8ea 8ea 6ea 6ea

(Dips, Pushups, 10ea 10ea 12ea 12ea Tibialis 10 10 12 12 Band Walks 8 8 10 10 Alt. DB 8 8 6 6(Dips, Pushups, 10ea 10ea 12ea 12ea Tibialis 10 10 12 12 Band Walks 8 8 10 10 Alt. DB 8 8 6 6

Sh R ) 8 C lShrugs, Rows) 8 Curls

x1 x2 x2 x3 Plate x1 x2 x2 x3 Farmers x1 x2 x2 x1x1 x2 x2 x3 Plate x1 x2 x2 x3 Farmers x1 x2 x2 x1 Stretch of Choice!!Walk of Death Pinchers Walk

Stretch of Choice!!Walk of Death Walk

F St t h!!St ti St t h!! B d St t h!!Foam Stretch!!Static Stretch!! Band Stretch!!

"There's always the motivation of wanting to win Everybody has that But a champion needs in his attitude a"There's always the motivation of wanting to win. Everybody has that. But a champion needs, in his attitude, a y g y y p , ,motivation above and beyond winning " Pat Rileymotivation above and beyond winning." - Pat Rileyy g y



SALISBURY UNIVERSITY WOMEN'S BASKETBAL SUMMER 2012 IIISALISBURY UNIVERSITY WOMEN S BASKETBAL SUMMER 2012 III

Day 5Day 4Day 1 Day 2WO #38

Day 5Day 4Day 1 Day 2WO #39 WO #43WO #29 WO #33 WO #37 WO #41 WO #32 WO #36 WO #40 WO #44WO #30 WO #34 WO #42 WO #31 WO #35WO #38 WO #39 WO #43WO #29 WO #33 WO #37 WO #41 WO #32 WO #36 WO #40 WO #44WO #30 WO #34 WO #42 WO #31 WO #35

Continuous Dynamic Continuous DynamicContinuous Dynamic Continuous DynamicMobility B C A B Mobility C A B C Mobility A B C A Mobility B C A BMobility B C A B Mobility C A B C Mobility A B C A Mobility B C A BAb Ab Ab AbAbs Abs Abs Abs

Anti-Rotation Plank :30e :30e :45e :45e Anti-Extension Forearm :30e :30e :45e :45e Movement Series Chops 10e 10e 12e 12eAnti Rotation Plank :30e :30e :45e :45e Anti Extension Forearm :30e :30e :45e :45e Movement Series Chops 10e 10e 12e 12e3-Way Off-Bench :30 :30 :45 :45 Sit-ups w/ twist 10lb 18 20 22 24 Alt SL Accordions 10lb 12ea 14ea 16ea 18ea 3-Way Band Holds x2 x2 x3 x33-Way Off-Bench :30 :30 :45 :45 Sit-ups w/ twist 10lb 18 20 22 24 Alt. SL Accordions 10lb 12ea 14ea 16ea 18ea 3-Way Band Holds x2 x2 x3 x3

H ld Alt A di 14 16 18 20 Elb B h Obli 10 12 14 16 Di Di d 30 35 40 40Hold Alt. Accordions 14 16 18 20 Elbow Bench Obliques 10ea 12ea 14ea 16ea Diag up, Diag dwn, :30e :35e :40e :40eAlt. V-Twist 10lb 20 22 24 26 Knee Tucks 10ea 12ea 14ea 16ea Lat., OHAlt. V Twist 10lb 20 22 24 26 Knee Tucks 10ea 12ea 14ea 16ea Lat., OHAlt Superman 10 12 14 14 Superdogs no eyes 10 12 14 14Alt. Superman 10 12 14 14 Superdogs no eyes 10 12 14 14

Pl Pl Pl PlPlyos Plyos Plyos PlyosHurlde Hops Cont. 2x5 2x5 3x5 3x5 Standing Partner Punch 2x5 2x5 3x5 3x5 1-Leg Lat. Hops Stick 2x5e 2x5e 3x5e 3x5e 1-Leg Zig-Zag Hops Cont.. 2x5e 2x5e 3x5e 3x5eHurlde Hops Cont. 2x5 2x5 3x5 3x5 Standing Partner Punch 2x5 2x5 3x5 3x5 1 Leg Lat. Hops Stick 2x5e 2x5e 3x5e 3x5e 1 Leg Zig Zag Hops Cont.. 2x5e 2x5e 3x5e 3x5e

Lat Hurlde Hops Cont 2x5e 2x5e 3x5e 3x5e Standing Side Throws 2x5e 2x5e 3x5e 3x5e Box Jumps 2x5 2x5 3x5 3x5 Face the wall side throw 2x8 2x8 3x8 3x8Lat Hurlde Hops Cont. 2x5e 2x5e 3x5e 3x5e Standing Side Throws 2x5e 2x5e 3x5e 3x5e Box Jumps 2x5 2x5 3x5 3x5 Face the wall side throw 2x8 2x8 3x8 3x8

2 S 2 6 2 6 3 6 3 6 2 2 3 3 1 2 2 3 3Lat. 2 Step 2x6 2x6 3x6 3x6 Diag. Throwdowns 2x5 2x5 3x5 3x5 1-Leg Box Jump 2x5e 2x5e 3x5e 3x5e


Exp. 5 5 4 4 Exp. 0 5 0 5 0 4 0 4 Exp. 5 5 4 4 Lunge Series Exp. 5ea 5ea 4ea 4eaExp. 5 5 4 4 Exp. 0 5 0 5 0 4 0 4 Exp. 5 5 4 4 Lunge Series Exp. 5ea 5ea 4ea 4ea

H E 4 4 4 4 Cl E 0 5 0 4 0 4 0 3 P h J k E 5 4 4 3 F d 45 E 5 5 4 4Hang Exp. 4 4 4 4 Clean Exp. 0 5 0 4 0 4 0 3 Push Jerk Exp. 5 4 4 3 Fwd, 45, Exp. 5 5 4 4

Snatch Exp 4 4 3 3 Pull Exp 0 4 0 4 0 3 0 3 Exp 4 4 3 3 Bck Exp 5 5 4 4Snatch Exp. 4 4 3 3 Pull Exp. 0 4 0 4 0 3 0 3 Exp. 4 4 3 3 Bck Exp. 5 5 4 4

Exp. 4 3 3 Exp. 4 0 4 0 3 Exp. 4 4 3 Exp.Exp. 4 3 3 Exp. 4 0 4 0 3 Exp. 4 4 3 Exp.

8ea 8ea 10ea 10ea Alt. 45 6ea 6ea 5ea 5ea 8ea 8ea 6ea 6ea Push-up Front 5ea 5ea 4ea 4ea

Y's T's I's 8 8 10 10 Shoulder Lat 6 6 5 5 Rvs 8 8 6 6 Shoulder Side 5 5 4 4Y's,T's,I's 8 8 10 10 Shoulder Lat 6 6 5 5 Rvs. 8 8 6 6 Shoulder Side 5 5 4 4

On Stab. Ball 8 8 10 10 Circuit Ext 6 6 5 4 Scarecrows 8 8 6 6 Circuit Bck 5 5 4 4On Stab. Ball 8 8 10 10 Circuit Ext 6 6 5 4 Scarecrows 8 8 6 6 Circuit Bck 5 5 4 4

b kbck

3/1/x 0 8 0 8 0 8 0 8 3/1/x 0 8 0 8 0 8 0 8 3/1/x 8ea 8ea 6ea 6ea 3/1/x 8 8 6 63/1/x 0 8 0 8 0 8 0 8 3/1/x 0 8 0 8 0 8 0 8 3/1/x 8ea 8ea 6ea 6ea 3/1/x 8 8 6 6

Back 3/1/x 0 8 0 8 0 8 0 6 Bench 3/1/x 0 8 0 8 0 8 0 6 1-Leg BB 3/1/x 8 8 6 6 DB 3/1/x 8 8 6 6Back 3/1/x 0 8 0 8 0 8 0 6 Bench 3/1/x 0 8 0 8 0 8 0 6 1-Leg BB 3/1/x 8 8 6 6 DB 3/1/x 8 8 6 6

Squat 3/1/x 0 8 0 8 0 6 0 6 3/1/x 0 8 0 8 0 6 0 6 Bench Squat 3/1/x 8 8 6 6 Incline Bench 3/1/x 8 8 6 6q q

3/1/x 0 8 0 6 0 6 3/1/x 0 8 0 6 0 6 0 5 Press3/1/x 0 8 0 6 0 6 3/1/x 0 8 0 6 0 6 0 5 Press

DB OH 2/1/x 8 8 6 6 DB x/1/3 8ea 8ea 6ea 6ea x/1/3 8 8 6 6 x/1/3 8 9 10 10DB OH 2/1/x 8 8 6 6 DB x/1/3 8ea 8ea 6ea 6ea x/1/3 8 8 6 6 x/1/3 8 9 10 10

Press 2/1/x 8 8 6 6 Row-2- x/1/3 8 8 6 6 Hypers x/1/3 8 8 6 6 Inverted x/1/3 7 8 9 10yp

2/1/x 8 8 6 6 Armpit x/1/3 8 8 6 6 W/ Wt x/1/3 8 8 6 6 Rows x/1/3 6 7 8 82/1/x 8 8 6 6 Armpit x/1/3 8 8 6 6 W/ Wt. x/1/3 8 8 6 6 Rows x/1/3 6 7 8 8

Eccentric x/1/5 6 7 7 8 Crossover 3/1/x 6ea 6ea 5ea 5ea Towel x/1/3 8 8 6 6 KB 8ea 8ea 8ea 6eaEccentric x/1/5 6 7 7 8 Crossover 3/1/x 6ea 6ea 5ea 5ea Towel x/1/3 8 8 6 6 KB 8ea 8ea 8ea 6ea

Pullups x/1/5 6 6 6 7 Step-ups 3/1/x 6 6 5 5 Pulldowns x/1/3 8 8 6 6 Lat. Squats 8 8 6 6Pullups x/1/5 6 6 6 7 Step ups 3/1/x 6 6 5 5 Pulldowns x/1/3 8 8 6 6 Lat. Squats 8 8 6 6

(Palms Out) x/1/5 5 5 6 6 3/1/x 6 6 5 4 x/1/3 8 8 6 6 8 8 6 6(Palms Out) x/1/5 5 5 6 6 3/1/x 6 6 5 4 x/1/3 8 8 6 6 8 8 6 6

1-leg 3/1/x 8ea 8ea 6ea 6ea x/2/3 8ea 8ea 10ea 10ea 3/1/x 8ea 8ea 10ea 10ea 10 10 8 81-leg 3/1/x 8ea 8ea 6ea 6ea x/2/3 8ea 8ea 10ea 10ea 3/1/x 8ea 8ea 10ea 10ea 10 10 8 8

DB RDL 3/1/x 8 8 6 6 SL Buck x/2/3 8 8 10 10 DB 3/1/x 8 8 10 10 Ticep 10 10 8 8DB RDL 3/1/x 8 8 6 6 SL Buck x/2/3 8 8 10 10 DB 3/1/x 8 8 10 10 Ticep 10 10 8 8

3/1/ 8 8 6 6 (T O ) /2/3 8 8 10 10 P ll 3/1/ 8 8 10 10 P h d 10 10 8 83/1/x 8 8 6 6 (Toe On) x/2/3 8 8 10 10 Pullover 3/1/x 8 8 10 10 Push downs 10 10 8 8

Alt Scap Circuit x2 x2 x2 x2 MB Push-up 6ea 6ea 8ea 8ea 10 10 8 8 10 10 8 8Alt. Scap Circuit x2 x2 x2 x2 MB Push-up 6ea 6ea 8ea 8ea 10 10 8 8 10 10 8 8

(Dips, Pushups, 10ea 10ea 12ea 12ea Progression 6 6 8 8 Prone T's 10 10 8 8 E-Z Bar 10 10 8 8(Dips, Pushups, 10ea 10ea 12ea 12ea Progression 6 6 8 8 Prone T s 10 10 8 8 E Z Bar 10 10 8 8

Sh R ) 4 B ll 10 10 8 8 C l 10 10 8 8Shrugs, Rows) 4 Balls 10 10 8 8 Curls 10 10 8 8

10ea 10ea 12ea 12ea *BW Shouler x1 x2 x2 x1 Glute Circuit x1 x2 x2 x1 Upper Circuit x1 x2 x2 x110ea 10ea 12ea 12ea *BW Shouler x1 x2 x2 x1 Glute Circuit x1 x2 x2 x1 Upper Circuit x1 x2 x2 x1

3-Way 10ea 10ea 12ea 12ea Series :30e :30e :30e :30e SL Bucks toe/ heel 8ea 10ea 10ea 12ea Push-ups 8 8 10 103 Way 10ea 10ea 12ea 12ea SL Bucks toe/ heel 8ea 10ea 10ea 12ea Push ups 8 8 10 10

C lf R i Ki k B k 8 10 10 12 P ll 7 7/6 8/7 1/9Calf Raises Kick Backs 8 10 10 12 Pull-ups 7 7/6 8/7 1/9Hip Hikes 8 10 10 12 Inv. Row 8 8/7 9/8 1/9Static Stretch!! Foam Stretch!! Hip Hikes 8 10 10 12 Inv. Row 8 8/7 9/8 1/9

Jane Fondas 8 10 10 12 Lat Raise 8 8 10 10Static Stretch!! Foam Stretch!! Jane Fondas 8 10 10 12 Lat. Raise 8 8 10 10

Band Stretch!! Stretch of Choice!!Band Stretch!! Stretch of Choice!!*BW Shoulder Series: Circle fwd/bck,BW Shoulder Series: Circle fwd/bck,

Palms fwd/bck, OH Press, Scarecrows,Palms fwd/bck, OH Press, Scarecrows, Light Bulbs 45 hold :30sec ea ToatalLight Bulbs, 45 hold. :30sec ea. Toatal

time =4minstime =4mins

"It is only through work and strife that either nation or individual moves on to greatness The great man is always the man of mighty effort and usuallyIt is only through work and strife that either nation or individual moves on to greatness. The great man is always the man of mighty effort, and usually th h i di d h t i d t i ht ff t " Th d R ltthe man whom grinding need has trained to mighty effort." Theodore Rooseveltthe man whom grinding need has trained to mighty effort. Theodore Roosevelt



SALISBURY UNIVERSITY WOMEN'S BASKETBAL SUMMER 2012 IVSALISBURY UNIVERSITY WOMEN S BASKETBAL SUMMER 2012 IV

Day 5Day 1 Day 2 Day 4WO #51 WO #55 WO #59

Day 5WO #48WO #58 WO #47WO #45 WO #49 WO #53 WO #56 WO #46 WO #50 WO #52 WO #56 WO #60

Day 1 Day 2 Day 4WO #54 WO #51 WO #55 WO #59 WO #48WO #58 WO #47WO #45 WO #49 WO #53 WO #56 WO #46 WO #50 WO #52 WO #56 WO #60WO #54

Continuous Dynamic Continuous DynamicContinuous Dynamic Continuous DynamicMobility C A B C Mobility A B C A Mobility B C A B Mobility C A B CMobility C A B C Mobility A B C A Mobility B C A B Mobility C A B CAbs Abs :30e :45e :45e Abs Abs 10e 10e 12e 12e

Anti-Rotation Band :30e Anti-Extension Towel 10e 10e 14e 14e Movement Series Slam 20 22 24 26Anti Rotation Band :30e Anti Extension Towel 10e 10e 14e 14e Movement Series Slam 20 22 24 261 Leg Elbow :30 :30 :45 :45 MB Abs Reach Ups 10lb 20 22 24 26 Stab Ball Abs 10ea 12ea 14ea 16ea1-Leg Elbow :30 :30 :45 :45 MB Abs. Reach Ups 10lb 20 22 24 26 Stab Ball Abs. 10ea 12ea 14ea 16ea

Bridges Sit-Up Throws 12 14 16 18 SL Trunk Twist 14 16 18 20 Crunch, Chops, 20 22 24 26Around the world 10ea 10ea 12ea 12ea V-ups 8 10 12 14 Russ.Twist, Knee Tuck, 10ea 12ea 14ea 16eaAround the world 10ea 10ea 12ea 12ea V ups 8 10 12 14 Russ.Twist, Knee Tuck, 10ea 12ea 14ea 16ea

Back Bridge :30 :30 :40 :40 Superman 10 12 14 14 Superdogs across bench 10 12 14 14 Roll outs Alt Superman 8/8 10 12 12Back Bridge :30 :30 :40 :40 Superman 10 12 14 14 Superdogs across bench 10 12 14 14 Roll outs, Alt. Superman 8/8 10 12 12Plyos Plyos Plyos Plyosy y y yContinuous Hurlde x2 x2 x2 x2 Wall Punch x2 x2 x2 x2 1-Leg Hurdle Hops Cont. 2x5e 2x5e 3x5e 3x5e Kneeling Side Throw Stick 2x5e 2x5e 3x5e 3x5eContinuous Hurlde x2 x2 x2 x2 Wall Punch x2 x2 x2 x2 1 Leg Hurdle Hops Cont. 2x5e 2x5e 3x5e 3x5e Kneeling Side Throw Stick 2x5e 2x5e 3x5e 3x5e

Hops :10s :10s 15s 15s Side throw :10e :10e :15e :15e Depth Jumps 2x5 2x5 3x5 3x5 MB Kneeling underhand 2x5 2x5 3x5 3x5Hops :10s :10s 15s 15s Side throw :10e :10e :15e :15e Depth Jumps 2x5 2x5 3x5 3x5 MB Kneeling underhand 2x5 2x5 3x5 3x5

Front, Lateral, 1-leg Facing side throw Rot. Box Jump 2x3e 2x3e 3x3e 3x3eg gFront, Lateral St. Arm OH pushesFront, Lateral St. Arm OH pushes


Exp. 5ea 5ea 4ea 3ea Exp. 0 5 0 4 0 4 0 4 Exp. 5 5 4 4 Exp. 5ea 5ea 5ea 5eaExp. 5ea 5ea 4ea 3ea Exp. 0 5 0 4 0 4 0 4 Exp. 5 5 4 4 Exp. 5ea 5ea 5ea 5ea

DB Exp. 5 5 4 3 Hang Exp. 0 4 0 4 0 3 0 3 Jump Squats Exp. 5 5 4 4 Dead Lifts Exp. 5 5 5 5p g p p q p p

Snatch Exp 5 4 3 3 Clean Exp 0 4 0 3 0 3 0 2 Exp 5 5 4 3 Exp 5 5 5 5Snatch Exp. 5 4 3 3 Clean Exp. 0 4 0 3 0 3 0 2 Exp. 5 5 4 3 Exp. 5 5 5 5

Exp. 5 4 3 Exp. 0 4 0 3 0 2 0 2 Exp. Exp.Exp. 5 4 3 Exp. 0 4 0 3 0 2 0 2 Exp. Exp.

8ea 8ea 10ea 10ea Front 8ea 8ea 6ea 6ea 10ea 10ea 8ea 8ea 3-D 8 8 6 6

Brady Circuit 8 8 10 10 Shoulder Lat Lat 8 8 6 6 Band Row 10 10 8 8 Shoulder 8 8 6 6Brady Circuit 8 8 10 10 Shoulder Lat.- Lat 8 8 6 6 Band Row- 10 10 8 8 Shoulder 8 8 6 6

8 8 10 10 To-Front Rear 8 8 6 6 to-Ext 10 10 8 8 Circuit 8 8 6 68 8 10 10 To-Front Rear 8 8 6 6 to-Ext. 10 10 8 8 Circuit 8 8 6 6

Raise Ext Rotation 8

3/1/ 0 8 0 6 0 6 0 5 2/0/ 0 8 0 6 0 6 0 5 /1/2 6 6 5 5 2/1/ 8 8 6 63/1/x 0 8 0 6 0 6 0 5 2/0/x 0 8 0 6 0 6 0 5 x/1/2 6ea 6ea 5ea 5ea 2/1/x 8 8 6 6

Back Squat 3/1/x 0 6 0 6 0 5 0 4 Bench 2/0/x 0 6 0 6 0 5 0 4 DB x/1/2 6 6 5 5 Close Grip 2/1/x 8 6 6 5Back Squat 3/1/x 0 6 0 6 0 5 0 4 Bench 2/0/x 0 6 0 6 0 5 0 4 DB x/1/2 6 6 5 5 Close Grip 2/1/x 8 6 6 5

3/1/x 0 5 0 5 0 4 0 3 2/0/x 0 5 0 5 0 4 0 3 Step-Ups x/1/2 6 6 5 4 DB Incline 2/1/x 6 6 6 53/1/x 0 5 0 5 0 4 0 3 2/0/x 0 5 0 5 0 4 0 3 Step Ups x/1/2 6 6 5 4 DB Incline 2/1/x 6 6 6 5

3/1/ 0 5 0 4 0 3 0 2 2/0/ 0 5 0 4 0 4 0 33/1/x 0 5 0 4 0 3 0 2 2/0/x 0 5 0 4 0 4 0 3

Alt DB OH 2/1/x 6ea 6ea 5ea 5ea Seated x/1/3 8 8 6 6 x/1/3 6 6 8 8 1-Arm x/1/2 6ea 7ea 8ea 8eaAlt. DB OH 2/1/x 6ea 6ea 5ea 5ea Seated x/1/3 8 8 6 6 x/1/3 6 6 8 8 1-Arm x/1/2 6ea 7ea 8ea 8ea

Press 2/1/x 6 6 5 5 Row x/1/3 8 8 6 6 Glute/Hams x/1/3 6 6 8 8 Inverted x/1/2 5 6 7 8Press 2/1/x 6 6 5 5 Row x/1/3 8 8 6 6 Glute/Hams x/1/3 6 6 8 8 Inverted x/1/2 5 6 7 8

2/1/ 6 6 5 4 /1/3 8 8 6 6 /1/3 6 6 8 8 R /1/2 5 5 6 62/1/x 6 6 5 4 x/1/3 8 8 6 6 x/1/3 6 6 8 8 Rows x/1/2 5 5 6 6

x/1/3 6 7 7 8 1-Leg Squat 3/1/x 6ea 6ea 8ea 8ea Cable Seated x/1/3 8 8 6 6 KB 6ea 6ea 5ea 5eax/1/3 6 7 7 8 1-Leg Squat 3/1/x 6ea 6ea 8ea 8ea Cable Seated x/1/3 8 8 6 6 KB 6ea 6ea 5ea 5ea

Pull-ups x/1/3 6 6 6 7 Behind 3/1/x 6 6 8 8 Face Pulls x/1/3 8 8 6 6 Lar. Lunge 6 6 5 5Pull ups x/1/3 6 6 6 7 Behind 3/1/x 6 6 8 8 Face Pulls x/1/3 8 8 6 6 Lar. Lunge 6 6 5 5

/1/3 5 5 6 6 O B h 3/1/ 6 6 8 8 /1/3 8 8 6 6 6 6 5 4x/1/3 5 5 6 6 On Bench 3/1/x 6 6 8 8 x/1/3 8 8 6 6 6 6 5 4

x/1/3 6 6 8 8 SL Buck x/2/3 8ea 8 10ea 10ea Exp 6ea 6ea 5ea 5ea Kneeling Exp 6ea 6ea 5ea 5eax/1/3 6 6 8 8 SL Buck x/2/3 8ea 8 10ea 10ea Exp. 6ea 6ea 5ea 5ea Kneeling Exp. 6ea 6ea 5ea 5ea

Ball Leg Curl x/1/3 6 6 8 8 Heel On x/2/3 8 8 10 10 Cable Chops Exp. 6 6 5 5 Cable Chop Exp. 6 6 5 5Ball Leg Curl x/1/3 6 6 8 8 Heel On x/2/3 8 8 10 10 Cable Chops Exp. 6 6 5 5 Cable Chop Exp. 6 6 5 5

/1/3 6 6 8 8 S b B ll /2/3 8 8 10 10 L Hi h E 6 6 5 4 Hi h L E 6 6 5 4x/1/3 6 6 8 8 Stab Ball x/2/3 8 8 10 10 Low to High Exp. 6 6 5 4 High to Low Exp. 6 6 5 4

x/1/2 10 10 12 12 Core 2/1/x 10 10 12 12 2/1/x 8ea 8ea 6ea 6ea x/1/2 6ea 6ea 8ea 8eax/1/2 10 10 12 12 Core 2/1/x 10 10 12 12 2/1/x 8ea 8ea 6ea 6ea x/1/2 6ea 6ea 8ea 8ea

Band Scap x/1/2 10 10 12 12 Push-ups 2/1/x ( ) ( ) ( ) ( ) 1-Arm DB 2/1/x 8 8 6 6 1-Leg x/1/2 6 6 8 8Band Scap x/1/2 10 10 12 12 Push-ups 2/1/x ( ) ( ) ( ) ( ) 1-Arm DB 2/1/x 8 8 6 6 1-Leg x/1/2 6 6 8 8

Pinches x/1/2 10 10 12 12 2/1/x ( ) ( ) ( ) ( ) Pullover 2/1/x 8 8 8 6 Hypers x/1/2 6 6 8 8( ) ( ) ( ) ( ) y

Straight Arm x/1/3 8 8 6 6 *Shoulder 10lb x1 10lb x2 10lb x2 10lb x3 Hammy Circuit x1 x2 x2 x1 Leg Circuit x1 x2 x2 x1Straight Arm x/1/3 8 8 6 6 *Shoulder 10lb x1 10lb x2 10lb x2 10lb x3 Hammy Circuit x1 x2 x2 x1 Leg Circuit x1 x2 x2 x1

Pulldowns x/1/3 8 8 6 6 Plate Series :30e :30e :30e :30e SL Bucks toe/ heel 8ea 8e 10e 12e BW Squat, Lat. 20 20 24 24Pulldowns x/1/3 8 8 6 6 SL Bucks toe/ heel 8ea 8e 10e 12e BW Squat, Lat. 20 20 24 24

x/1/3 8 8 6 6 Ball Leg Curl 8 8 10 12 Squats, Alt. 20 20 24 24g q ,SL Toe Touches 10e 10e 12e 14e Lunges Spilt 20 20 24 24St ti St t h!! F St t h!! SL Toe Touches 10e 10e 12e 14e Lunges, Spilt 20 20 24 24

Lunge Walks 20 20 24 26 Jump Sq Jump 10 20 10 20 12 24 12 24Static Stretch!! Foam Stretch!! Lunge Walks 20 20 24 26 Jump, Sq. Jump 10 20 10 20 12 24 12 24Stat c St etc oa St etc

Band Stretch!! Stretch of Choice!!Band Stretch!! Stretch of Choice!!*Sh ld Pl t S i F t i Fi 8*Shoulder Plate Series: Front raise, Figure 8, Chest punch, Steering wheel, OH press, Hold.

Total time =3mins.

"If you train hard you'll not only be hard you'll be hard to beat "If you train hard, you ll not only be hard, you ll be hard to beat.- Herschel Walker Herschel Walker


Core Training

Ant‐Lateral Flexion

‐ Lateral Plank Series o Off Bench Holds o Standard o Top Leg Off o Bottom Leg Off o With Movement o Feet Elevated o Unstable Surface o Band Added to All Above

Anti‐Rotation

‐ Push Series o Standing Push (Athletic Stance)

Multi‐directional ‐ Plank Series

o Scorpion Under o Offset Walkout

‐ Band/Weight Series o Pallof Press o Holds

Multidirectional ‐ Landmine Series

o Holds o Movement Progression

Movement Series

‐ Chop Series o Angle Down o Angle Up o Over o Under

‐ Slam Series o Angle Down o Angled Up o Overhead Toss o Slam

Anti‐Extension

‐ Push‐Up Plank Series (Short/Long Lever) o Standard o 1 Leg o 1 Arm o 1Leg, 1 Arm o Runners o Runners 1 Arm o Runner Towel Slide o Walk Outs o Band Added to All Above

‐ Forearm Plank Series (Short/Long Lever) o Standard o 1 Leg o 1 Arm o 1 Leg, 1 Arm o Runners o Walk Out o Up Downs o Band Added to All Above

‐ Towel Slide Series (Short/Long Lever) o Hands o Feet o Individual Hand o Individual Foot

‐ Roll Out Series(Short/Long Lever) o Physball Short o Physball Long o Linear Wheel o Directional Wheel o Long Lever Holds

‐ Hold Series o Off Bench Hold o Overhead Hold o 1 Leg Overhead Hold

Glute

‐ Quadruped Series o Arm o Foot o Opposite Arm & Foot o Same Side Arm & Foot

‐ Hip Ext Series o 5 Sec Holds o Angled

‐ Hip Up Series o Hip Lift o Bucks

Toe Heel

o Double Leg o Single Leg

Straight Bent

‐ Weight Series o Bar Hip Lift

‐ Ankle Bands o Monster Linear o Monster Lateral o In & Outs

CONDITIONING PROGRAM

Speed and Agility are two major components of sport that need to be trained just like strength, size, and power are developed in the weight room. It is true that no matter what your genetic disposition for speed and agility may be, you can enhance these qualities to some degree with proper training. When looking to improve speed there are only five ways for this to occur.

1. Improve Sprinting Form and Technique 2. Improve Starting Ability – First Step Quickness 3. Increase Stride Length – Distance covered heel to heel on 1 stride 4. Increase Stride Frequency – Number of Steps Taken Per Second 5. Improve Speed Endurance

Remember: Speed = Stride Length x Stride Frequency

KEYS TO IMPROVING SPRINTING TECHNIQUE

1. Arms a. Relaxed and kept close to body b. Hands move from hip to chin height at the shoulder and bent at 90* c. Facilitate leg action

2. Start a. Body weight evenly distributed b. Explosive push-off : Toes Up, Heels Up, Knee Up c. Trunk Angle ~ 45* from horizontal d. Good, strong arm action – Drive elbow back

3. Acceleration a. Good stride frequency to length ratio - Toes Up, Heels Up, Knee Up

i. Rapid Ground Contact ii. Rapid Recovery Time

b. Trunk Angle – moves to upright position c. Head Relaxed & Neutral

4. Max Speed a. Stride rate to length – Rapid Contact & Recovery Time b. Body relaxed

SPRINT TECHNIQUE DRILLS – Toes Up, Heels Up, Knees Up

*Allow body plenty of time to recover. Performing these drills while tired will not help to improve technique and can lead to improper form and wasted motions.

1. Seated/Standing Arm Swing - In a chair work on correct arm movement swinging from

the shoulder moving hip to chin while bent at 90* and relaxed. Drive elbows back a. 2 x 5 - 30 seconds each with 15 second rest between repetitions

2. Cycling – Lying on your side, cycle one leg through the sprinting action

3. Fast Claw – Standing, cycle one leg through the sprinting action

4. Ankling - Forward quick shuffle of the feet with good running posture and steps over the opposite ankle as quickly as you can.

Football Players

5. A-March - Heel to butt, knee up, toe up, foot strikes under hip, stay tall through hips 6. A-Skip - Same as above, add a hop to each foot strike, quick contact with the ground

7. A-Run - Same as above, add a run (High Knees) to each foot strike, quick contact with

the ground. Think step up and over other knee 8. Heel Flicks - Good, quick recovery leg - taking the heel to the hip - Key quick repetitions 9. Backward Stride – Sprint mechanics backward. Cue: Step back through the window,

grab the foot under the body. Diminish synergistic dominance. 10. Shake-Ups - Straight leg shuffle - Pretend shoes are tied together: High foot speed

FIRST STEP QUICKNESS DRILLS – Primary Energy System: ATP-PCr and LA

1. Falling Starts – Sit your hips back slightly, fall forward as far as possible; when you feel as if you are going to fall, facilitate a good leg drive and explode to foul line.

2. Stride Starts – 10 step explosive movement over hurdles or cones that progressively

increase in distance from one another forcing you to increase stride length correctly.

3. Crossover Power Step – 10 step explosive movement crossing over with the left while pushing off with the right.

a. Normal b. Sport Cord

4. Open Step – 10 step explosive movement stepping out with you lead foot in the direction

you want to go in a quick fashion. a. Normal b. Sport Cord

5. Drop Step – 10 step explosive movement turning your hips and stepping back and out.

a. Normal b. Sport Cord

1

6. Wheel – Utilizing straight ahead movements explode to cone 1, backpedal slow to center. Continue this pattern around the wheel until you get back to your original starting position.

4

8

5

3

2

7

6

As you feel comfortable incorporate the crossover step, open step and drop step techniques into the wheel. 7. Ball Drops – Approximately 6 feet from the start line, one partner will drop a ball to the

ground from head height. The other partner, at the start line and in ready position, will explode in the direction toward the ball and try to catch the ball before it bounces a second time

ACCELERATION DRILLS – Primary Energy System: ATP-PCr and LA

1. Pick Up Sprints – Jog at 50% to the 3 pt line, increase the pace to 75% from the 3pt line

to mid court, sprint (100%) from midcourt to the other foul line, breakdown by the baseline, walk back to beginning

2. Acceleration Sprints – From baseline, jog to 3 pt line, sprint to mid court, jog to 3 pt

line, sprint to the baseline, walk back to beginning 3. 10:10:10 – Walk, Jog, Sprint: Walk for 10 seconds, Jog for 10 seconds, Sprint for 10

seconds. Repeat this activity for 15 repetitions. Utilize the walk as your recovery time. Do not allow yourself extra rest time, as you are training to improve our ability to accelerate while also improving your ability to recover at a faster rate. Improving recovery rate will allow you to perform the required activity at, or close to full speed again and again, much like the demands found on the court.

4. Assisted Running – Utilizing the sport cord or tubing, have the partner holding the end

of the cord walk back as far as possible. On their signal the runner will explode and take off running with good form in the direction of the holder. Begin to decelerate just after you pass the holder. This drill will help to increase stride rate, stride length, and speed in short distance.

5. Resistive Running – Utilizing the sport cord or tubing, have the partner wearing the cord

walk out as far as possible. On the holders signal the runner will explode and take off running with good form in the direction of the holder. Begin to decelerate just after you pass the holder.

6. Down Hill Running – Utilizes the same principles as assisted running if you are unable to use the cord or tubing. Attempt to find a 50 yard area with a hill that has a 1 to 2.5 degree slope. Sprint 20 yards on a flat surface, sprint 15 yards downhill, finish by sprinting 15 yards on a flat surface. This type of running will develop the increased stride rate and stride length by allowing you to carry the increased rate and length attained during the down hill phase over to the flat surface phase.

DECELERATION/ACCELERATION TRAINING – Primary Energy System: ATP-PCr and LA

1. Start, Stop, Cut, and Accelerate Drill – Begin by running at full speed, break down, and accelerate toward instructed direction. Vary Starting Directions

a. Visual cues can be given to make activity resemble sport

2. All sprint drills can involve deceleration training. To modify, add a deceleration aspect following the sprint training. Place a cone 5 yards from the previous ending point. Accelerate to the last cone and stop by the new deceleration cone that was added to the drill.

SPEED ENDURANCE – Primary Energy System: ATP-PCr and LA Goal: To improve VO2max and increase lactate threshold 1. Gassers

a. Shuttle Run (Count over & back as 1) i. 15 - From the sideline, sprint to the other sideline, stop and change

direction, and sprint back. Continue until you have reached the appropriate repetitions.

ii. 5 - From the baseline, sprint to the foul line, stop and change direction and sprint back. Continue until you have reached the appropriate repetitions.

b. 10:10 – Sprint for 10 seconds. Rest for 10 seconds and continue c. 9 Second Sprint – From the baseline, sprint to the other baseline and back in 9

seconds or less. Rest and Repeat

d. 22’s - From the baseline, sprint to the other baseline and back, then sprint back

again to the other baseline and back in 22 seconds or less.

2. Interval Drills a. 10 X 30 in 5 Minutes – Run ten 30 yard runs (baseline to baseline) in 5

minutes. Ex. Sprint to the other baseline, turn and jog back, walk when you reach the foul line, walk to the start and repeat.

b. Power Alleys – From the baseline, jog to the foul line, Sprint to the other foul

line, Walk to the other baseline. Turn and repeat c. Two-Fers –Sprint to the other baseline and back, when you get back – sprint up

and back from the baseline to the foul line for 10 repetitions (up and back = 2); Sprint to the other baseline and back, when you get back – shuffle up and back from the baseline to the foul line for 10 repetitions; Sprint to the other baseline and back, when you get back – sprint up and backpedal back from the baseline to the foul line for 10 repetitions

3. Gauntlet a. Run 1 mile as fast as possible (Goal time is 6:00 to 6:15) b. Rest 1 minute c. Run ½ mile as fast as possible (Goal time is 3:00 to 3:07) d. Rest 1 minute e. Run ¼ mile (440 yards) as fast as possible. (Goal time is 1:30) f. Rest 1 minute g. Run ½ lap (220 yards) as fast as possible (Goal time is 45 seconds) h. Rest 1 minute i. Run ¼ lap (110 yards)

4. Pacer Run a. Is a progressive cardiovascular run that measures aerobic capacity. Utilizing

cones or painted lines, mark off 21 yards and 32 inches (20 meters). The pacer cadence, which can be found on the Strength & Conditioning website, progressively increases in intensity as you run. The program will tell you when to begin, from that point you must run to the 20 meter line prior to the next beep. When you here the next beep you will progress back to the start. If you reach the line prior to the beep you must wait until you hear the beep to progress back to the next line. Continue running back and forth remembering the intensity will progressively increase. The activity is complete as soon as you do not reach the intended line before the beep sounds. Each time you run 20 meters counts as 1 lap. Keep track of your laps and record your final lap count so that you can see your improvements over the course of the summer.

5. Court Shuttle I a. From the baseline, run to the foul line and back, then to the 3 pt line and back,

then to mid court and back. Touch each line

6. Court Shuttle II a. From the baseline, run to the foul line and back, then to the 3 pt line and back,

then to mid court and back, then to the other 3 pt line and back, and finally to the other baseline and back. Touch each line

7. Foul Line, 3 pt Line, Mid-Court, Opposite 3pt Line, Opposite Foul Line, Baseline a. Do the required number of sprints to each of the desired location then go

immediately to the next. All begin from the baseline. Rest 15 seconds between each sprint.

8. 30 Sprint Workout a. Place a marker at the baseline and out at the foul line, the 3 pt line, mid-court,

the other 3 pt line, the other foul line and finally the other baseline. Sprint to the other baseline, run through the line. Walk back to the end line where you just crossed for your rest time then sprint the second sprint back to the start line. Do ten of these sprints. Walk back to the start line then sprint to the other foul line. Again run through the line, walk back to it and sprint back to the start line. Do ten of these. Do the same for the ten to the other 3 pt line, ten to mid-court, ten to the closest 3 pt line, and ten to the closest foul line.

AGILITIES – Primary Energy System: ATP-PCr and LA

1. Ladder Drills a. Various Drills – See Warm-Up Section

i. Linear & Lateral 1. Combination 2. Change Ladder Direction 3. Change Ladder Length 4. Add Hurdles

2. 4 Cone Box Drills a. Set up markers on the elbows and blocks to form a box shape. Move around the

cones using the combination of movement listed. Vary your directions. i. Movements include: sprint, shuffle, backpedal, carioca

10 yds

10 yds 10 yds

10 yds

3. 7 Cone Zigzag Drill a. Stager markers in two lines 10 yards from each other. Zigzag through the cones

using various movement patterns. Movement patterns include: sprint, shuffle, backpedal, carioca, sprint & backpedal, etc.

10 yds

5 yds

4. “T” Drill a. Markers are in the shape of a T. Use various movement patterns through the

drill. Movement patterns include: sprint 10 yd, shuffle 5 yd, shuffle 10 yd, backpedal 10 yd; sprint all; shuffle 10, sprint 5, backpedal 10 sprint 5, shuffle 10; carioca 10, backpedal 5, sprint 10, backpedal 5, shuffle 10; etc.

5. 5-10-5 – With three markers set up 5 yards apart from one another in a straight line, start at the middle cone perform a movement patter 5yards, turn use a movement pattern 10 yards, turn, and use a movement patter back to start. Movement patterns include: sprint, backpedal, shuffle, carioca, combination, etc.

5 yds

6. Cone Toss a. Have athlete throw cones in any direction. Develop an agility drill that utilizes

directional change, acceleration, and deceleration that resembles movements found in the sport

7. Triangle

a. Move laterally from marker 1 to marker 2 leading with your left shoulder (shuffle), then move laterally from marker 2 to marker 3 leading with your right shoulder (shuffle), then backpedal back to marker 1. When doing this drill do not use cross-over steps. Perform the triangle three times continuous then a one minute rest.

3 2 1

10 Yards

8. Scramble Drill a. Start standing in the middle touching marker 1. Sprint and touch marker 2 then

back to marker 1, then to marker 3 and back to marker 1, continue until you have gone completely around three times. Keep your body facing the same direction at all times. Rest for one minute after going around three times.

2

2 yds

5 1 3 4 Rope Jumping

1. Using a single jump (one turn in one jump, no double bounce) you will perform100 jumps of each type of jump. The goal of the activity is for you to jump as fast as you can and as efficiently as you can. If performed correctly, this activity should take 6 to 10 minutes. A great goal to set would be to not miss less than 5 jumps.

a. Basic Jump – Jump with feet together. b. Alternate Foot Step – Jump with alternate foot, like jogging. c. Skiers Jump – Jump to the right, then to the left. Alternate.

i. Note: Keep feet together and torso straight ahead. Result should look like a skier’s slalom.

d. Bell Jump – Jump a few inches forward then back. Results should look like a clapper of a bell.

e. Alternate Foot High Step – Jump with alternate foot, and high knees. Fast Footwork

1. All fast footwork is done on a line a. You may use a piece of tape, line on a floor – 2 yards b. Jumping – 2 Feet Together c. Time: Work 30 seconds, Rest 30 seconds

i. Jump Forward and Back ii. Criss-cross: Back and forth over the line

iii. Jump Sideways Over and Back iv. Square: stand in a spot, jump to the left, up, right, back

d. Hoping – 1 Foot e. Time: Work 15 seconds, Rest 15 seconds

i. Hop Forward and Back: Left & Right ii. Hop Sideways Over and Back: Left & Right

iii. Square: stand in a spot, hop to the left, up, right, back iv. Left & Right

SPORTS NUTRITION INFORMATION

Although many athletes and coaches are aware of the importance of nutrition, they don’t know how to apply what they know. For example, they know that carbohydrates are the primary fuel for exercising muscle. But when it comes to making food choices, they have no idea what high carbohydrate food is or how much they should eat. Yet deficiencies in consumption of energy, nutrients, electrolytes and/or water can hinder athletic performance. The off-season is the time when good nutritional habits are developed allowing one’s body to be ready to perform at its highest level possible come season time. Poor eating habits both out of season and in season will hinder the body’s athletic performance possible resulting in poor performance on the field of play. You as an athlete should make your nutritional intake a priority in terms of looking to improve your overall athletic ability and performance. Below is a planned overall view looking at sports nutrition. This is very valuable to you because it can help eliminate any misconceptions you may have as well as allow you to design appropriate eating habits. Multiply your body weight by the corresponding number to determine daily caloric intake

1. To Lose Wt. Body Weight X 17 2. To Maintain Wt. Body Weight X 19 3. To Gain Wt. Body Weight X 23 4. Eat 5-7 Meals Per Day 5. Eat Every 2.5-3.5 Hours Per Day

TARGET SPORTS DIET

- 55 to 65 % Carbohydrates - 20 to 25 % Fat - 10 to 15 % Protein

CARBOHYDRATES

- Carbohydrates are one of the primary fuels used by muscles during exercise - High intensity exercise use mainly carbohydrates as their energy source - Carbohydrates are stored as glycogen which is stored in the liver and muscles - During long intense workouts, large amounts of these glycogen stores are

depleted. You should replace these glycogen stores after completing your workouts within 2 hours after exercise with complex carbohydrates

- Two kinds of Carbohydrates o Simple Carbohydrates

Fruits, juice, soda, fruit drinks, cookies, milk, frozen yogurt, jellies, syrups

o Complex Carbohydrates Rice, breads, cereal, muffins, rolls, waffles, potatoes, corn,

peas, pasta, low fat milk

- Try and stay away from simple carbohydrates prior to working out or play as they can lower your blood sugar levels making you feel tired and unable to perform at your best.

PROTEIN

- The main role of protein in the body is tissue repair and growth. Smaller amounts are required for many metabolic reactions. Only about 5 to 15% of energy used for exercise is supplied by protein. If your diet is high in carbohydrates, less protein is used for energy. This is preferred since tissue repair and growth will need to occur at optimal levels during our phases of training.

NEEDS

o Adults = 0.4 to 0.6 grams per 1lb of body weight o Adult Building Muscle = 0.6 to 0.9 grams per 1 lb of body weight

- Types of foods that supply protein

o Cheese, eggs, tuna, red meat, chicken, milk, whole grain cereal, past, rice with beans

o Choose lean protein – low fat lean meats FAT

- Provides energy - Protects Carbohydrate Stores - Two Kinds of Fat

o Saturated Fat Chocolate, oils, fried foods, sour cream

• Major contributor to heart disease o Unsaturated Fat

Canola Oil

- Quick Facts on Fats o Margarine is not any better than butter o Avoid Hydrogenated Fat ( Pre-Packaged Meals) o Remove Skin and all Visible Fat from Meats o Avoid Fried Foods o Choose foods that are baked, boiled, steamed, poached, or roasted

* The key to gaining muscle mass is to consume enough total calories from a diet high in carbohydrates to cover energy needs, so dietary protein is spared for muscle growth. FLUID INTAKE Body Weight x .67

o Number of fluid ounces need per day When to Drink Fluids (H20)

o 16 ounces before bed o 16 ounces as soon as you get up o 17 ounces 2 hours prior to workout/practice o 8-16 ounces 15 minutes prior to workout/practice o 4-8 ounces every 15 minutes during exercise o Post exercise/workout: 24 ounces for every pound lost during exercise

DAILY EATING SCHEDULE

MEAL TIME DESCRIPTION Meal 1** 8:00am Breakfast List Meal 2 10:00am Snack List Meal 3 12:00pm Lunch List Meal 4 3:00pm Snack List Meal 5 6:00pm Dinner List Meal 6 9:00pm Snack List

** Breakfast is a very important meal of the day - 6 meals a day will help to elevate your metabolism while maintain a high

level of energy of the course of the day Nutrient Timing

- Snack should be post work out within 30min of completion o Include: Carbohydrate to Protein on a 3 to 1 cycle

- Meal (Lunch or Dinner) should be within 1 hour and 30min of completion

o Carbohydrate Rich

MEAL LIST

Breakfast List Proteins Carbohydrates Egg Whites or Substitute Whole Wheat Bread or Bagel Low-Fat Cottage Cheese Non-Fat Yogurt Lean Ham or Steak Orange, Apple, Melon, or Berries Protein bar or Drink Whole Wheat Cereal Skim Milk Oatmeal French Toast, Pancake, or Waffle Juice Low-Fat Muffin Lunch and Dinner List Proteins Carbohydrates Vegetables Chicken Breast Baked Potato Broccoli Turkey Breast Sweet Potato Asparagus Lean Fish (Salmon, Tuna, Sworfish,etc) Steamed Rice Lettuce Lean Seafood (Crab, Lobster, Shrinp) Pasta Carrots Lean Beef (Ground, Sirloin, Filet) Beans Cauliflower Corn Green Beans Wheat Bread Green Peppers Squash Mushrooms Mashed Potatoes Spinach Non-Fat Crackers Peas Pasta or Potatoes Salad Onion Snack List Protein/Carbohydrate/Vegetable Meal Replacement Shake Protein Bar Low-Fat Muffin Cup or Piece of Fruit Vegetables Non-Fat Yogurt Non-Fat Crackers Chocolate Milk – Post Workout Only

MEAL SCHEDULE EATING PROTOCOL

1. Serving size is equal to the palm of your hand or a clenched fist

2. Select one serving from the protein and carbohydrate list for each meal

3. Select one serving of vegetable from the list for at least two meals

4. Follow Daily Fluid Intake schedule 5. Plan or prepare meals in advance 6. Make a grocery list from the meals you plan to

make 7. Try and eat at the scheduled eating times 8. Eat whatever you want on your free day – once

per week References Donovan Santos CSCS – Head Strength & Conditioning Coach: Toronto Blue Jays Leslie Bonci, M.P.H., R.D. – Director: Sports Medicine Nutrition – University of Pittsburg Medical Center Health System Matthew Nein MS, CSCS – Head Strength & Conditioning Coach: Salisbury University

Documents

Foam Roller - Fitness