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June 11 - 17
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Exercise #
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Exercise #1
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Exercise #2
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Exercise #3
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June 12
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Fartlek #3
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Compass and funnel runs
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Body circuit training
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June 14
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Run 3 miles at 7:30 pace. (22.30)
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10 sets (30) abs, 3 sets (30) push ups
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45 minutes of walls or dribbling drills
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June 16
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45 minutes of walls or dribbling drills
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Test #3 ((2 sets 400m, 300m, 200m)
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Test one Shuttle Run 3 sets
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June 18
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Run 4 miles at 7:30 pace (30 min)
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Body circuit training
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Jump program 1 or 3 rounds of EH
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June 18 - 24
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June 20
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30 minutes dribbling drills
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Fartlek #1
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Body circuit
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June 22
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4 miles at 7:30
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10 sets (30 ) of abs, 3 sets (30 ) pushup
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45 minutes of walls or dribbling drills
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June 24
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45 minutes of walls or dribbling drills
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Test 3 (1 mile in 6 min/ ½ mile in 3)
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Body circuit
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June 25
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45 minutes of walls or dribbling drills
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Stamina run 3 miles, 7 min.
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Test 1 shuttle run 3 sets
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June 25 – July 1
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June 27
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Fartlek 3
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Compass and funnel run
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Body circuit
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June 28
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45 minutes of walls or dribbling drills
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Run 3 miles at 7 min
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Test 1 shuttle run 3 sets
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June 31
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45 minutes of walls or dribbling drills
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Test 3 2 sets 400, 300, 200, 100
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Body circuit
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July 2
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Test 4 (one mile in 6., 1/2 mile in 3, 400 m. in
1:20, 200 m. in 35 sec, 100m in 15 sec
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3 half laps 30 sec, rest 30 sec
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Body circuit
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July 2 - 8
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Exercise #
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Exercise #1
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Exercise #2
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Exercise #3
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July 5
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4 miles in 28 min.
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45 minutes of walls or dribbling drills
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Compass and funnel runs
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July 7
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45 minutes of walls or dribbling drills
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Test 4 (1 mile in 5:50 / ½ in 3 min, 400 m
in 1:20, 200m in 35, 100 m in 15sec)
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Body circuit training
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July 9
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Run 2 miles in 14
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4 half runs (30 sec, 30 sec rest)
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Test 1 shuttle run 4 sets
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July 10
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Test 4 ( 1 mile in 5:45, ½ in 3 min, 400m
in 1:20, 200m in 35 sec, 100 m in 15 sec)
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Test 1 shuttle run 3 sets
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Body circuit training
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July 9 - 15
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July 12
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45 minutes of walls or dribbling drills
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Run 2 miles in 12:30
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4 half laps in 30 secs, 30 rest
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July 14
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45 minutes of walls or dribbling drills
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Test 2 3 sets 400, 300, 200)
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Test 1 shuttle 4 sets
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July 16
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Test 3 (1 mile in 5;45 min/ ½ mile in 2.50,
400 m in 1:20, 200 m in 35 sec, 100 m in 15 secs)
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Compass and funnel
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Body circuit
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July 17
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Long recovery run 35 – 40 min 9 min pace
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45 minutes of walls or dribbling drills
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July 16 - 22
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July 19
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45 minutes of walls or dribbling drills
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3 miles in 19;30
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Body circuit
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July 21
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45 minutes of walls or dribbling drills
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Test 3(3 sets 400m, 300, 2 sets 200 m, 100 m
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5 half laps in 30 rest 50
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July 23
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Test 4 (1 mile 5:45, ½ in 2:45, 400 m in
2:20, 200 in 30 sec, 100 in 15 sec
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Compass and funnel
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Body circuit
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July 24
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Run 2 in 12:30
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3 half laps 30 sec, rest 30 sec
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Test 1 shuttle 5 sets
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July 23 - July 29
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Exercise #
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Exercise #1
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Exercise #2
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Exercise #3
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July 26
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2 miles in 12
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45 minutes of walls or dribbling drills
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4 half laps in 30 with 30 rest
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July 2 7
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Test 3 (2 sets 400m, 300m, 200, 100m)
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Test 1 shuttle run 6 sets
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Body circuit training
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July 29
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45 minutes of walls or dribbling drills
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Test 4 9 1 mile in 5:30, ½ mile in 2:45,
400 m in 1:15, 200m in 35, 100m in 15
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Compass and funnel
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July 30
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Long slow recover 45 min 9 minute pace
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45 minutes of walls or dribbling drills
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|
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July 31
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Track test 1 (3 sets 400 m, 300m, 200 m, 100m
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Compass and funnel
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Body circuit
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July 30 – August 6
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August 2
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Run 2 miles in 13
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6 half laps in 30 rest 30
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Body circuit
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August 4
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45 minutes of walls or dribbling drills
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Test 3(3 sets 400m, 300, 200m 100m
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Compass and funnel
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August 5
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Test 4 (2 miles in 12 min)
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45 minutes of walls or dribbling drills
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Body circuit
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August 7
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45 minutes of walls or dribbling drills
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Body circu
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