Conditioning

Skills to practice AT LEAST twice a week:

  • Front hurdlers, Side hurdlers, Herkies, Toe-touches and Pikes (5 times each with counts)
  • Chants and Cheers


JUMPING JACKS (25-30) ARE A GREAT WAY TO GET MUSCLES WARMED UP BEFORE CONDITIONING

Work out #1

  1. 20 hip-flexor lifts each side (sitting straddle position)
  2. 20 clockwise and counter clockwise leg circles each side (sitting straddle position)
  3. 10 burpees using "6 count" system
  4. 20 v-ups legs together
  5. 10-20 push-ups (rest between if needed)
  6. 20 straddle v-ups
  7. Plank up downs, holding each position for 10 seconds
  8. Switch-leg jump lunges 25

work out #2

  1. 20 hip-flexor lifts each side (sitting straddle position)
  2. 20 clockwise and counter clockwise leg circles each side (sitting straddle position)
  3. 30 mountain climbers ( hollow body, knees to chest)
  4. Wall-sit one minute
  5. 25 twist and touch- right to left counts as 1 (sitting position, feet up)
  6. 15 donkey-kick/fire-hydrant combo each leg. (straight leg pointed toe donkey, lift high bent leg fire hydrant)
  7. 30 sec hollow hold, roll, and 30 sec superman hold
  8. 25 tricep dips (use coffee table or chair)

fLYER wORKOUT:

This is to be done IN ADDITION to regular conditioning twice a week or more. ALL exercises should be completed with ankle weights if available!!!

  1. One leg calf raises 25 each leg
  2. One leg squats 20 each leg
  3. Single-leg step-ups 20 each leg (hold 5 seconds at top) ( use a stable chair or coffee table. Even a couch can work!)
  4. Ankle circles 50 clockwise and 50 counter-clockwise (lay on back and lift legs)
  5. One leg liberty hold 60 seconds BOTH legs. To add and extra challenge place a couch cushion on the floor first. This will help strengthen your ankles :)

Base and back spot work out:

This is to be done IN ADDITION to regular conditioning twice a week or more.

  1. Hand stand hold against the wall or have a friend hold your ankles). 2 sets of 10 shoulder shrugs
  2. Wrist flexes. Use soup cans, (full) water bottles, or light weights. place hands out in front of you palms up and slowly bend wrist towards forearm focusing on wrist flexion. Release and bend wrists back and away from forearms. 25 each wrist.
  3. 25 Explosion squats (jumping squats, feet apart) absorb and land soft to avoid injury!
  4. Side plank holds (on elbow) 30 seconds each side
  5. Arm circles 50 clockwise 50 counter-clockwise (arms out in "T" position, rotate at shoulder in small circular motion)