Winter Conditioning Program
| Session | Description |
| Warm-up | Warm-up is critical; especially in the cold months. A 5-7 minute warm-up is required followed by a quality stretching routine. Sample warm-up activites include light running, jumping rope, or stationary cycling. Cool down is a must for at least 10 minutes after each session. |
| Session 1 | Run 30 seconds as fast as you can and jog for 30 seconds then run for 30 seconds as fast as you can and jog for 30. Do this pattern for 6 minutes straight. After the 6 minutes go on a 30 minute run at your own pace: Decent pace please or else you are wasting your time. 50 push ups, 50 sit ups. Cool down. |
| Session 2 | Set 1 — Walk for 5 yds, jog for 15, sprint for 30 and jog back to the start. Never stop moving! 10x with no rest in between. The walk is your rest. 1 minute rest then begin second set. Set 2 — Walk for 5 yards, jog for 15, sprint for 50 and jog back to the start. Again the key is to never stop moving. 10x with the walk as your rest. Set 3 — Walk for 5 yards, jog for 15, sprint for 75 and jog back to the start. Again the key is to never stop moving. 10x with the walk as your rest. 50 push ups, 50 sit ups. Cool down. |
| Session 3 | Create a box with cones or whatever you have 15 yards from one another. Run each pattern 5 time with a 10 second rest in between each run. Pattern 1- sprint forward to cone, side shuffle right to cone, back pedal to cone, side shuffle left to cone and rest for 10 secs. Repeat 4 more times. Pattern 2- sprint forward to cone, back pedal back to cone, side shuffle right to cone, sprint forward to cone, back pedal back to cone, and side shuffle left to cone and rest for 10 seconds. Repeat 4 more times. Pattern 3- sprint forward to cone, side shuffle right to cone, back pedal to cone, sprint forward to cone, side shuffle left to cone, back pedal to cone and rest for 10 seconds. Repeat four more times. |
| Session 4 | 120's. Sprint the complete length of the field in 15-16 seconds. Rest for same amount of time. Repeat 15 times. 5 with ball and 10 with out. After completing the last 120 rest for 2 minutes, stretch and run 1 mile at your own pace. 50 push ups, 50 sit ups. Cool down. |
| Session 5 | Distance run. 2 miles in 13:30 or better. 50 push ups, 50 sit ups. Cool down. |
| Session 6 | Play. Small sided, hit ball against the wall, juggle. Anything you can do with the ball. 50 push ups, 50 sit ups. Cool down. |
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