Conditioning

Please reference these videos for independent conditioning. We will not have team conditioning this season, but you can stay in shape and at the top of your game by doing these workouts. 

What makes the difference in an athlete is what they do in the off season!!!

4 week running plan to increase endurance:

*Always stretch before and after. Take break days as needed. 

Week 1

Workout 1- Run for 2 minutes and walk for 1 minute for a total of 15 minutes. Track your milage. 

Workout 2- Using a straightway (100 m), sprint to 100% of your capacity. Go all out! Run 3 sprints with a 15  second rest between each. Take a 5 minute break. Repeat- 3 sprints with a 15 second rest between each. Take a 5 minute break. Repeat again- 3 sprints with a 15 second rest between each. Cool down by walking for 5 minutes. 

Workout 3- Run for 2 minutes and walk for 1 minutes for a total of 15 minutes. Track your milage. 

Workout 4- Run one mile straight without walking. Track your time. 

Week 2

Workout 1- Run for 2:30 and walk for 1 minute for a total of 15 minutes. Track your milage. 

Workout 2- Using a straightway (100 m), sprint to 100% of your capacity. Go all out! Run 4 sprints with a 15  second rest between each. Take a 5 minute break. Repeat- 4 sprints with a 15 second rest between each. Take a 5 minute break. Repeat again- 4 sprints with a 15 second rest between each. Cool down by walking for 5 minutes. 

Workout 3- Run for 2:30 minutes and walk for 1 minute for a total of 15 minutes. Track your milage. 

Workout 4- Run one mile straight without walking. Track your time. 

Week 3

Workout 1- Run for 3 minutes and walk for 1 minute for a total of 20 minutes. Track your milage. 

Workout 2- Using a straightway (100 m), sprint to 100% of your capacity. Go all out! Run 4 sprints with a 15  second rest between each. Take a 5 minute break. Repeat- 4 sprints with a 15 second rest between each. Take a 5 minute break. Repeat again- 4 sprints with a 15 second rest between each. Cool down by walking for 5 minutes. 

Workout 3- Run for 3 minutes and walk for 1 minute for a total of 20 minutes. Track your milage. 

Workout 4- Run 1.5 miles straight without walking. Track your time. 

Week 4

Workout 1- Run for 3 minutes and walk for 1 minute for a total of 20 minutes. Track your milage. 

Workout 2- Using a straightway (100 m), sprint to 100% of your capacity. Go all out! Run 4 sprints with a 15  second rest between each. Take a 5 minute break. Repeat- 4 sprints with a 15 second rest between each. Take a 5 minute break. Repeat again- 4 sprints with a 15 second rest between each. Cool down by walking for 5 minutes. 

Workout 3- Run 1.5 miles straight without walking. Track your time. 

Workout 4- Run 1.5 miles straight without walking. Track your time. 

Week 5

Workout 1- Run for 3 minutes and walk for 1 minute for a total of 25 minutes. Track your milage. 

Workout 2- Using a straightway (100 m), sprint to 100% of your capacity. Go all out! Run 4 sprints with a 15  second rest between each. Take a 5 minute break. Repeat- 4 sprints with a 15 second rest between each. Take a 5 minute break. Repeat again- 4 sprints with a 15 second rest between each. Cool down by walking for 5 minutes. 

Workout 3- Run 2 miles straight without walking. Track your time. 

Workout 4- Run 2 miles straight without walking. Track your time. 

Week 6

Workout 1- Run 2 miles straight without walking. Track your time. 

Workout 2- Using a straightway (100 m), sprint to 100% of your capacity. Go all out! Run 4 sprints with a 15  second rest between each. Take a 5 minute break. Repeat- 4 sprints with a 15 second rest between each. Take a 5 minute break. Repeat again- 4 sprints with a 15 second rest between each. Cool down by walking for 5 minutes. 

Workout 3- Run 2.5 miles straight without walking. Track your time. 

Workout 4- Run 2.5 miles straight without walking. Track your time. 

Complete the FIFA 11 routine to built strength and agility. This program is proven to decrease the risk of injury (especially proven to decrease the risk of ACL tears in girls!)