1 2 3 Yoga – go to a 4 class,
Yoga – go to a
Choose Your Own class, or grab one or grab one
Choose Your Own
Workout (Long Run, from the internet from the internet
Workout (Long Run,
Swim, Bike, Hike, etc)
Swim, Bike, Ski, Hike, etc)
THANKFUL FOR
5 EXERCISE 6
Sprintervals I – Your dedication to working out during the break is critical to Sprintervals II –
Warm Up, then your individual success and the success of your team. We Warm Up, then
have a 2-day tournament in January, and this will help us sprint 30, jog 60
sprint 45, jog 90 get ready! The remainder of this attachment contains the
for 20 minutes 12 workouts that you should complete sometime during for 20 minutes
these 12 days (you’ll note that there is room for an off day).
You can do any of the workouts you want on any day. You
7 Nice long run
cannot repeat the workouts, you have to pick a different one
each day. You can do them in any order that you wish. 8 Circuit 1
After your 4 times,
You can’t do more than one workout in a day, unless you
25-45 minutes – run at a get behind and need to double up with yoga after one of the finish with a count
moderate pace, if you have other workouts. On the website, you will find YouTube up-count down to 7
to stop and walk, that’s ok, videos that demonstrate the exercises that may not be self- (you should know
but start running again as explanatory from the circuits. Please bring your completed this from skills - or ask
soon as you are able trackers to the first day back to practice. a teammate)
9 10 Circuit 3
11
After your 4 times, finish
12
Circuit 2 with a count up-count Circuit 4 Rest Day
down to 7 (you should
know this from skills - or
ask a teammate)
Prior to each circuit, warm up well.
1
Repeat the circuit four times, 60 seconds per exercise unless otherwise noted.
2
Calf Raises
Jump Rope - 3 min Tuck Jumps (10 good jumps)
Dumbbell Punches Hip Dips
Squats and Squat Jumps Step Ups
Line Hops Triceps Dips
Push Ups - do as many as you can, go to Low Plank
knees if you have to Hip Raise/Bridge
3 4
Mountain Climbers
Jump Rope - 2 min
Push Ups – do as many as you can, go
Burpees
to knees if you have to
Wall sits + Bicep Curls
Deep Squat Jumps
Triceps Dips
Military Press
Cone Hops – cones or speed hurdles - side to
Skater Jumps
side
Side Raise Crunches with pulse (30
Low Plank seconds each side)
Side Plank (30 sec hold each side) Russian Hamstring Curls
(get a parent to help, 60 Seconds)
Workout Tracker
EX: November 23 | # 2 - Hiked 3.4 miles in Ute Valley Park | Ball Handling 500 sets to wall
November 17 | _____________________________ Ball Handling __________
November 18 | _____________________________ Ball Handling __________
November 19 | _____________________________ Ball Handling __________
November 20 | _____________________________ Ball Handling __________
November 21 | _____________________________ Ball Handling __________
November 22 | _____________________________ Ball Handling __________
November 23 | _____________________________ Ball Handling __________
November 24 | _____________________________ Ball Handling __________
November 25 | _____________________________ Ball Handling __________
November 26 | _____________________________ Ball Handling __________
November 27 | _____________________________ Ball Handling __________
November 28 | _____________________________ Ball Handling __________
