Recommendations
As far as frequency of exercise/conditioning, we recommend that you exercise at least 3-4 times per week. This would mean at least 30 minutes of exercise on those days. Ideally, we would love to see it at more like 4-5 times a week. Please take care of your body and listen to your body. You know when you are pushing yourself too hard. We want to see you challenging yourself, but please stop yourself from working to the point of injury. Below you will find recommendations for how you should begin/continue your conditioning prior to and during the season.
This Google Site has a few basic exercises that we recommend for you to get started with, but please feel free to explore other exercises and stretches that might be more beneficial to you. We recommend that you consider downloading a fitness app to guide your exercises.
Nike Training Club App has 98 no-equipment workouts ranging from 5-45 minutes. If you are working out from home or have little access to weights or other equipment, please consider using this app! This app is Coach Wilson's FAVORITE workout app! It also has a ton of workouts that require equipment. It's easy to use and provides videos of workouts and "coaching" to keep you going!
Keep a balance of strength exercises and cardio exercises in your weekly routine. Do not limit yourself to only one or the other. Both are vital to your growth as an athlete and preparation for competition season. Also, feel free to pair up exercises. If you find an ab exercise and a leg exercise that you like, do them both!
You should be STRETCHING everyday, flyer or not! Please make sure you do not forget stretching in your weekly routine. Don't only stretch for jumps or body positions, but also stretch before and after working out. Stretching is a HUGE part of injury prevention.
It is not required that you use equipment (weights like dumbbells or kettlebells) to build strength, but if you're interested in investing in free weights, we recommend 8 or 10 lb dumbells. You can most definitely go higher, but as you begin these are safe weights to start with. Once you get used to them, you can always increase reps to challenge yourself. Academy Sports has a good selection. See this link for a recommendation for a solid long-lasting 10lb dumbbell. Ideally, you will have two in order to perform most exercises.