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Summer 2011 Running Program

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Summer 2011 Running Program Powered By Docstoc
					                                             Running Program
                                              Summer 2011

**Note: If you are playing softball on the weekends, you should substitute your rest day for one of the short sprit
days. Perform agilities only if time allows. If you are NOT playing softball on the weekends, you should stick to
                                                  this schedule**

                                              Monday
                                            Short Sprints
                              Sprint for 7 seconds, rest for 15 seconds
                 (Start with 4-6 reps week 1 and progress to 12 reps by weeks 6-8)

                                               Tuesday
                                          Medium Sprints
                              Sprint for 15 seconds, rest for 30 seconds
                 (Start with 4-6 reps week 1 and progress to 12 reps by weeks 6-8)

                                             Wednesday
                                            Long Sprints
                           Sprint for 30 seconds, rest for 60 to 90 seconds
                 (Start with 4-6 reps week 1 and progress to 12 reps by weeks 6-8)

                                             Thursday
                                            Long Run
                                      Run for 20-30 minutes
                         (You may also substitute w/ pool, bike, or elliptical)

                                               Friday
                                            Short Sprints
                              Sprint for 7 seconds, rest for 15 seconds
                 (Start with 4-6 reps week 1 and progress to 12 reps by weeks 6-8)

                                              Saturday
                                            Agility Drills
                           Perform any combination of agility exercises
             (Ladder drills, dot drills, jump rope drills, cone drills – see attachments)

                                                  Sunday
                                                 Rest Day
                                            Relax, you deserve it
                                Long Run Substitutes

                                    Pool Workout

1.   Warm-up: 100 yards of any stroke
2.   100 yards front crawl
3.   100 yards float board – leg kicks
4.   50 yards backstroke
5.   50 yards breaststroke
6.   25 yards butterfly
7.   Cool-down: 75 yards of any stroke


                               Bike/Elliptical Workout

1. 5 minute warm-up (level 2-3)
2. Circuit - 10 reps
       a. 1 min @ level 8-9
       b. 1 min @ level 2-3
3. 5 minute cool-down (level 2-3)
                                          Agility Exercises



Ladder Drills: Perform each drill two times, resting 1 minute between each set.
   1. One foot in each square
   2. Two feet in each square
   3. Ickey Shuffle
   4. Two in, two out

Dot Drills: Perform each movement for 30-45 seconds with a 2 minute rest in between
   1. 2-1-2 drills
   2. 2-1-2 with 180 degree turn
   3. Figure-8 drill
   4. Single foot figure-8 drill

Jump Rope Drills: Perform all four drills 2-6 times for 30-60 seconds each, with 30 seconds
rest between each drill.
    1. Both feet fast skip
    2. Both feet side to side
    3. One foot fast skip
    4. Alternate feet fast skip

Cone Drills: Perform each drill 2-3 times in order from 1-12, with a 2 minute rest in between.
Cones should be spaced 5 yards apart in a triangle.
   1. Pro-agility drill
   2. Sprint, around, sprint, around, sprint
   3. Sprint, sprint, sprint
   4. Shuffle, sprint, sprint
   5. Sprint, backpedal, shuffle
   6. Sprint, backpedal, shuffle
   7. Shuffle, sprint, backpedal
   8. Sprint, sprint, backpedal
   9. Backpedal, sprint, backpedal, sprint
   10. Backpedal, shuffle, sprint
   11. Sprint, backpedal, sprint, backpedal
   12. Backpedal, sprint, backpedal, sprint

				
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