High School
STRENGTH & CONDITIONING
Embedded Files
Click here to download your training log so you can keep track of your progress.
Click here to download your training log so you can keep track of your progress.
Exercise 1: Triple Tap Jumps
Exercise 1: Triple Tap Jumps
NO TEMPO REQUIRED
Jump and tap your thighs once with your hands.
2. Try to land on the same spot you take off.
3. Imagine that the floor is hot.
Exercise 2: Single Leg Squat
Exercise 2: Single Leg Squat
TEMPO REQUIRED
Find something low enough to squat to.
2. Heels stay down, knee doesn't wobble inwards.
3. Hands straight out in front.
Exercise 3: Decline Push Up
Exercise 3: Decline Push Up
TEMPO REQUIRED
Keep elbows close to your body.
2. Aim to keep a straight line from head to heel.
3. Keep abs tight throughout.
Exercise 4: Walkouts
Exercise 4: Walkouts
TEMPO REQUIRED
Feet inside hips.
2. Try to keep legs as straight as possible.
3. Take small steps with your hands.
Exercise 5: Floor Walkouts
Exercise 5: Floor Walkouts
TEMPO REQUIRED
Start with heels close and then walk them away.
2. Keep hips off the ground and take small steps.
3. Keep abs tight throughout.
Exercise 6: Mountain Climbers
Exercise 6: Mountain Climbers
NO TEMPO REQUIRED
Hands under shoulders.
2. One foot in front, one foot behind and switch.
3. Keep hips and feet high and abs tight throughout.
Exercise 7: Straight Arm Plank
Exercise 7: Straight Arm Plank
30 SECOND HOLD
Hands under shoulders.
2. Keep abs tight throughout.
3. Straight line from knee to head.
Exercise 8: Straight Arm Side Plank
Exercise 8: Straight Arm Side Plank
30 SECOND HOLD
Hand under shoulder.
2. Hips forward and high up off the ground.
3. Straight line from knee to head.
Exercise 9: Bear Walk
Exercise 9: Bear Walk
30 SECOND WORK
Take small steps with hands and feet.
2. Keep both knees low to the ground.
3. Keep abs tight throughout.
Take a 2 minute break and repeat the whole thing again!
Take a 2 minute break and repeat the whole thing again!
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