Wayzata

High School

Speed, Agility, &

Conditioning Manual
Created By: XL Athlete
 How To Use Your Manual

The Optimal Training Session

1. Choose a Dynamic Warm Up to complete
2. Perform Speed or Agility Training First
3. Perform any Strength Training Next
4. Perform Core Training Third
5. Perform Conditioning Fourth
6. Finish your training with Post-Workout Recovery
7. Refuel your body using proper Nutrition

This manual is linked to the internet

If you do not know what a particular exercise is, simply click on it
and a video will play in your internet browser demonstrating how it
is done. All other text appearing blue and underlined is also linked
to the internet.
 DYNAMIC WARM UP
The purpose of a dynamic warm up is to get your body moving in
ways comparable with the demands of your training. While your
body gets moving, the temperature inside your body and muscles
rises and the heart starts to pump more blood throughout the body.
The further you progress in the dynamic warm up, the more
functional your body becomes and the easier it is to get the major
muscle groups "loose" and ready for an intense workout.
 On-Court Dynamic Warm Up
1) Jogging With Arm Circles 5) Carioca High Knee
Forward End Line to Half Court Face Left End Line To Half Court

2) Jogging with Cross Over Step

Forward Half Court to End Line 6) Carioca High Knee
Face Right Half Court to End Line

3) Shuffle Cross Arm Swing

End Line to Half Court

4) Skipping Backward Flaring Knees

Backward Half Court to End Line
 On-Court Dynamic Warm Up
7) Walking Lunge with Twist 10) Frankenstein
End Line to Half Court Half Court to End Line

8) Reverse Walking w/ Toe Touch Hold

Half Court to End Line 11) Shuffle Bent-Over Arm Swing
Face Left End Line to Half Court
Face Right Half Court to End Line

9) Walking Ankle Grab

End Line to Half Court
 On-Court Dynamic Warm Up
12) Messier Squats 16) Spread Eagle Leg Swings
5 Reps Each Way 5 Side to Side Each Leg

13) Neck Rolls 17) Scorpion

10 reps 5 Times Each Side Leg To Hand

18) Cat Cows on All Fours

5 Times Up and Down
14) Trunk Rolls
5 Each Direction

15) Trunk Twist

5 Each Direction
 On-Field Dynamic Warm Up
1) Jogging 4) Backward Long Stride Reach
Around Perimeter of Half the Field 15 Yds - End Zone to 15 Yard Line
End Zone – Side Line – 50 Yard Line 15 Yds - 15 Yard Line to End Zone
– Side Line – Then Back to End Zone

2) Backward “DB Shuffle” 5) Walking Lunge to Straight Leg Kick

10 Yds – End Zone to 10 Yard Line
15 Yds - End Zone to 15 Yard Line
Then Jog Forward Final 5 Yards
15 Yds - 15 Yard Line to End Zone

6) Walking Backward w/ Flare Knee

3) Carioca High Knee 10 Yds – 15 Yard Line to 5 Yard Line
15 Yds - Face Left End Zone to 15 Then Turn and Jog Forward 5 Last
Yard Line Yards
15 Yds - Face Right 15 Yard Line to
End Zone
 On-Field Dynamic Warm Up
7) Shuffle Drag Foot 10) Frankenstein
10 Yds Facing Right– End Zone to 10 10 Yards – End Zone to 10 Yard Line
Yard Line
10 Yds Facing Left – 10 Yard Line to
End Zone

11) Reverse Walking w/ Toe Touch Hold

10 Yards – 10 Yard Line to End Zone
8) Long Stride Reverse Reach
10 Yards – End Zone to 10 Yard Line

12) Standing Arm Circles

Forward and Backward
9) Walking High Knee Pull 5 to 8 Seconds Each Direction
10 Yards – 10 Yard Line to End Zone

13) Neck Rolls

10 reps
 On-Field Dynamic Warm Up
14) Trunk Rolls
5 Each Direction

15) Trunk Twist

5 Each Direction

16) Jogging
25 Yds - End Zone – 25 Yard Line
 SPEED & AGILITY
TRAINING
Speed and agility training must be performed when the body is
fresh, which is why we do it prior to strength training or
conditioning. The only way to become FASTER is to give maximum
effort in each speed drill. If you tire the body before doing speed
training, you will not become faster. Complete each drill as fast and
with as much effort as you can.

There are several different speed and agility drills you can choose
from in the following pages.

Choose only 1 or 2 drills to complete per day.

Train for speed 3 to 4 times per week.

 Plyometric Workout For Sport 1
Plyometrics can improve speed Choose Your Level
and explosiveness. They must Level 1 Level 2
be completed when the body is 2 Sets of 3 Reps 2 Sets of 5 Reps
fresh, right after a warm up
and before strength training.
This file is linked to the internet. If you
1) Squat Jump Pause do not know what an exercise is, simply
click on it for a video preview. These
20 – 30 Seconds Rest Between Sets exercise videos, and others, are located
at the XL Athlete website. All videos
2) Tuck Jump and content is free.

20 – 30 Seconds Rest Between Sets www.xlathlete.com

3) Power Step Up
20 – 30 Seconds Rest Between Sets

4) Relaxed Box Jump

20 – 30 Seconds Rest Between Sets

5) Speed Skater For Distance

20 – 30 Seconds Rest Between Sets
*These can be performed with or
without the boxes (on the ground)
 Plyometric Workout For Sport 2
Choose Your Level
Level 1 Level 2
Plyometrics can improve speed
2 Sets of 3 Reps 2 Sets of 5 Reps
and explosiveness. They must
be completed when the body is
fresh, right after a warm up
and before strength training. This file is linked to the internet. If you
do not know what an exercise is, simply
click on it for a video preview. These
1) Squat Jump Pause exercise videos, and others, are located
at the XL Athlete website. All videos
20 – 30 Seconds Rest Between Sets and content is free.

2) Pike Jump www.xlathlete.com

20 – 30 Seconds Rest Between Sets

3) Power Step Up
20 – 30 Seconds Rest Between Sets

4) Iso Release Box Jumps

20 – 30 Seconds Rest Between Sets

5) 1/2 Squat jump

20 – 30 Seconds Rest Between Sets
 Plyometric Workout For Sport 3
Choose Your Level
Level 1 Level 2
Plyometrics can improve speed
2 Sets of 3 Reps 2 Sets of 5 Reps
and explosiveness. They must
be completed when the body is
fresh, right after a warm up
and before strength training.
This file is linked to the internet. If you
do not know what an exercise is, simply
1) Squat Jump click on it for a video preview. These
exercise videos, and others, are located
20 – 30 Seconds Rest Between Sets at the XL Athlete website. All videos
and content is free.
2) Referee Double Knee Jump
www.xlathlete.com
20 – 30 Seconds Rest Between Sets

3) Lateral Single Leg Bench

Hops
20 – 30 Seconds Rest Between Sets

4) Depth Drop
20 – 30 Seconds Rest Between Sets

5) Alternating Split Lunge

Jump
20 – 30 Seconds Rest Between Sets
 Cone Agility Drill 1
1) 3 Cone Drill – 2 to 3 Reps- 45 Second to 1-Minute Rest

2) 5 Cone Corner Cut Drill – 2 to 3 Reps- 45 Second to 1-Minute

Rest

3) 3 Cone Sprint Drill – 2 to 3 Reps- 45 Second to 1-Minute Rest

 Cone Agility Drill 2
1) Pro Agility – 2 to 3 Reps- 45 Second to 1-Minute Rest

2) 4 Cone “X” Pattern – 2 to 3 Reps- 45 Second to 1-Minute Rest

3) 5 Yard Figure 8 Drill – 2 to 3 Reps- 45 Second to 1-Minute Rest

 Cone Agility Drill 3
1) 4 Cone Cross – 2 to 3 Reps- 45 Second to 1 Minute-Rest

2) Back Peddle Sprint Drill – 2 to 3 Reps- 45 Second to 1-Minute

Rest

3) “D” Shuffle Drill – 2 to 3 Reps- 45 Second to 1-Minute Rest

 Cone Agility Drill 4
1) 5 Cone Drill – 2 to 3 Reps- 45 Second to 1 Minute-Rest

2) “S” Pattern Drill – 2 to 3 Reps- 45 Second to 1-Minute Rest

3) 4 Cone Tennis Ball Drill – 2 to 3 Reps- 45 Second to 1-Minute

Rest
 Cone Agility Drill 5
1) Snake Cone Drill – 2 to 3 Reps- 45 Second to 1-Minute Rest

2) 4 Corner Drill– 2 to 3 Reps- 45 Second to 1-Minute Rest

3) 7 Cone Star Drill – 2 to 3 Reps- 45 Second to 1-Minute Rest

 Cone Agility Drill 6
1) Shuttle Cone Drill – 2 to 3 Reps- 45 Second to 1-Minute Rest

2) “T” Drill – 2 to 3 Reps- 45 Second to 1-Minute Rest

3) 5 Cone “M” Drill – 2 to 3 Reps- 45 Second to1-Minute Rest

 Cone Agility Drill 7
1) Star Cone Drill – 2 to 3 Reps- 45 Second to 1-Minute Rest

2) Mirror Drill– 2 to 3 Reps- 45 Second to 1-Minute Rest

3) 5 Cone “L” Drill – 2 to 3 Reps- 45 Second to 1-Minute Rest

 Cone Agility Drill 8
1) Star Cone Drill #5 – 2 to 3 Reps- 45 Second to 1-Minute Rest

2) “R” Drill – 2 to 3 Reps- 45 Second to 1 Minute Rest

3) 4 Cone “Y” Drill – 2 to 3 Reps- 45 Second to 1-Minute

Rest
 Cone Agility Drill 9
1) Star Cone Drill #4 – 2 to 3 Reps- 45 Second to 1 Minute-Rest

2) Agility Jump Drill– 2 to 3 Reps- 45 Second to 1-Minute Rest

3) 6 Cone Drill – 2 to 3 Reps- 45 Second to 1 Minute-Rest

 Cone Agility Drill 10
1) 3 Cone Drill – 2 to 3 Reps- 45 Second to 1-Minute Rest

2) Back Peddle Sprint Drill – 2 to 3 Reps- 45 Second to 1-Minute

Rest

3) “D” Shuffle Drill – 2 to 3 Reps- 45 Second to 1-Minute Rest

 Ladder Drills
1) One Foot Every Other Square – Forward and Backward 2 times

2) 2 In 2 Out (Left Side) – Backward and Forward 2 Times

3) Jumping Jacks For Power – Forward and Backward

 Ladder Drills
4) Two Feet Every Square – Forward and Backward 2 times

5) 2 In 2 Out (Forward/Backward) – Left and Right 2 Times

6) 2 In 2 Out (Right Side) – Backward and Forward 2 Times

 Ladder Drills
7) Scissor – Left and Right 2 times

8) 2 In 2 Out Hold On One Leg (Hockey Style) – Forward 3 Times

9) One Leg Snake– Backward and Forward 2 Times

 Ladder Drills
10) Ickey Shuffle – Forward and Backward 2 times

11) 2 In 1 Out Right and Left – 2 Times

12) Outside Foot In Behind– Backward 2 Times

 Ladder Drills
13) One Leg Hops – Forward and Backward, Left Foot and Right Foot 2 times

14) 90º Side Turns – Forward and Backward, Left Foot and Right Foot 2
Times

15) Hesitation Drill – Forward and Backward 2 Times

 Ladder Drills
16) Jumping Jacks For Speed – Forward and Backward 2 times

17) 180º Side Turns – Forward and Backward, Left Foot and Right Foot 2
Times

18) Ice Skater 2 Feet Out – Forward and Backward 2 Times

 Ladder Drills
19) 2 Feet Every Other Square – Forward and Backward 2 times

20) In and Out – Forward and Backward 2 Times

21) Lightning Bolt – Forward and Backward 2 Times 2 Times

 Ladder Drills
22) 1 Foot In – Forward and Backward 2 times

23) Hop Scotch – Backward and Forward 2 Times

24) Power Lightning Bolt Shuffle (w/ Cones) – Forward and Backward 2
Times
 Ladder Drills
25) Ice Skater 1 Foot - Forward and Backward 2 times

26) Outside Foot In Front – Forward 2 Times

27) Jumping Jacks For Power – Forward and Backward 2 Times

 Line Agility Drills
1) Criss Cross Drill – 2x’s Forward & Backward

2) Lateral Two Feet – 2x’s to Left & Right

3) Scissor Drill –2x’s to Left and Right

 Line Agility Drills
1) Two Feet Down – 2x’s Forward & Backward

2) Lateral Two Feet 180’s - 2X’s Both Directions

3) Criss Cross Drill – 2x’s Forward & Backward

 Line Agility Drills
1) Lateral Two Feet – 2x’s to Left & Right

2) ) Two Feet Down – 2x’s Forward & Backward

3) Scissor Drill –2x’s to Left and Right

 Line Agility Drills
1) Same Foot Down – 2x’s Right & Left Foot

2) Lateral One Foot Move Internally – 2x’s Left & Right

Foot

3) Lateral One Foot Move Externally – 2x’s Left & Right

Foot
 Jungle Run

Purpose
Conditioning in a fun, game-like manner
Requirements
Football field – lines marked clearly
At least 2 coaches
Goals
Run from one 20-yard line to the other first without being tagged
o Athletes who finish first move up to the next fastest group
If tagged, tag another athlete and race to the finish without being last
If an athlete cannot tag another, and finishes last, that athlete must do
pushups and move down to the next slower group
Execution
Begin with groups of athletes (up to six) organized from fastest group to
slowest group
Place the fastest group on one 20-yard line, with the next slower group on
the opposite 20-yard line
o Continue to equally distribute the remaining groups in this manner
o Coaches stand on opposite 20-yard lines
In the illustration below, the athletes are in blue and the coaches are in red
 Jungle Run
Execution (Continued)
Start the first group running toward the other 20-yard line
Call out the names of two to three athletes (in yellow) who MUST tag
another runner as fast as possible

The athletes will strive to finish first if untagged to move up to the next
group
If tagged, the athletes must try to tag another athlete as fast as possible to
avoid finishing last
The tagged athlete CANNOT immediate tag back the athlete who tagged
them (in black)
o He or she MUST find someone other than who has tagged them (in
blue)
 Jungle Run
Execution (Continued)
The athlete who is untagged, and/or finishes first moves up to the next
fastest group
The athlete who cannot tag another and finishes last (in yellow) must
perform push-ups and be moved down to the next slower group waiting at
the finish line and starting NEXT

Begin the next slower group, including the last-place finisher from the
previous group
Repeat the game as described above
 Flying 60’s – Top End Speed Development
Complete each rep with 100% effort - 4 to 8 reps – 1:30 to 2:00 Rest

First – 20 Yards
This is a gradual build up of speed for twenty yards, reaching top speed at the start of the second
twenty. This is a great time to work proper running form.

Second – 20 Yards
This is a complete full sprint at top speed for twenty yards while maintaining proper running
form during the complete duration at full speed.

Third – 20 Yards
This is a gradual decreasing of speed for twenty yards; ending at the speed of a slow jog.

The purpose of this drill is to complete each rep at max speeds.

 Flying 90’s – Top End Speed Development
Complete each rep with 100% effort - 4 to 8 reps – 1:30 to 2:00 Rest

First – 30 Yards
This is a gradual build up of speed for thirty yards, reaching top speed at the start of the second
thirty. This is a great time to work proper running form.

Second – 30 Yards
This is a complete full sprint at top speed for thirty yards while maintaining proper running form
during the complete duration at full speed.

Third – 30 Yards
This is a gradual decreasing of speed for thirty yards; ending at the speed of a slow jog.

The purpose of this drill is to complete each rep at max speeds.

 16-Week Short Sprint Program: Week 1
MONDAY FRIDAY
Set Distance Reps Effort Rest Set Distance Reps Effort Rest
1 5 Yards 3 100% 5 Seconds 1 5 Yards 2 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
2 10 Yards 2 100% 5 Seconds 2 10 Yards 1 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
3 20 Yards 1 100% 10 Seconds 3 20 Yards 1 100% 10 Seconds
REST 3 MINUTES REST 3 MINUTES
1 5 Yards 3 100% 5 Seconds 1 5 Yards 2 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
2 10 Yards 2 100% 5 Seconds 2 10 Yards 1 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
3 20 Yards 1 100% 10 Seconds 3 20 Yards 1 100% 10 Seconds
REST 3 MINUTES
1 5 Yards 2 100% 5 Seconds
WEDNESDAY REST 1 MINUTE
2 10 Yards 1 100% 5 Seconds
Set Distance Reps Effort Rest
REST 1 MINUTE
1 5 Yards 2 100% 5 Seconds
3 20 Yards 1 100% 10 Seconds
REST 1 MINUTE
2 10 Yards 2 100% 5 Seconds
REST 1 MINUTE
3 20 Yards 2 100% 10 Seconds
REST 3 MINUTES
1 5 Yards 2 100% 5 Seconds
REST 1 MINUTE
2 10 Yards 1 100% 5 Seconds
REST 1 MINUTE
3 20 Yards 1 100% 10 Seconds
 16-Week Short Sprint Program: Week 2
MONDAY FRIDAY
Set Distance Reps Effort Rest Set Distance Reps Effort Rest
1 5 Yards 4 100% 5 Seconds 1 5 Yards 2 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
2 10 Yards 2 100% 5 Seconds 2 10 Yards 2 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
3 20 Yards 1 100% 10 Seconds 3 20 Yards 1 100% 10 Seconds
REST 3 MINUTES REST 3 MINUTES
1 5 Yards 4 100% 5 Seconds 1 5 Yards 2 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
2 10 Yards 2 100% 5 Seconds 2 10 Yards 2 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
3 20 Yards 1 100% 10 Seconds 3 20 Yards 1 100% 10 Seconds
REST 3 MINUTES
1 5 Yards 2 100% 5 Seconds
WEDNESDAY REST 1 MINUTE
2 10 Yards 2 100% 5 Seconds
Set Distance Reps Effort Rest
REST 1 MINUTE
1 5 Yards 2 100% 5 Seconds
3 20 Yards 1 100% 10 Seconds
REST 1 MINUTE
2 10 Yards 2 100% 5 Seconds
REST 1 MINUTE
3 20 Yards 1 100% 10 Seconds
REST 3 MINUTES
1 5 Yards 2 100% 5 Seconds
REST 1 MINUTE
2 10 Yards 2 100% 5 Seconds
REST 1 MINUTE
3 20 Yards 1 100% 10 Seconds
 16-Week Short Sprint Program: Week 3
MONDAY FRIDAY
Set Distance Reps Effort Rest Set Distance Reps Effort Rest
1 5 Yards 5 100% 5 Seconds 1 5 Yards 3 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
2 10 Yards 3 100% 5 Seconds 2 10 Yards 2 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
3 20 Yards 2 100% 10 Seconds 3 20 Yards 1 100% 10 Seconds
REST 3 MINUTES REST 3 MINUTES
1 5 Yards 5 100% 5 Seconds 1 5 Yards 3 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
2 10 Yards 2 100% 5 Seconds 2 10 Yards 2 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
3 20 Yards 1 100% 10 Seconds 3 20 Yards 1 100% 10 Seconds
REST 3 MINUTES
1 5 Yards 3 100% 5 Seconds
WEDNESDAY REST 1 MINUTE
Set Distance Reps Effort Rest 2 10 Yards 2 100% 5 Seconds
1 5 Yards 3 100% 5 Seconds REST 1 MINUTE
REST 1 MINUTE 3 20 Yards 1 100% 10 Seconds
2 10 Yards 2 100% 5 Seconds
REST 1 MINUTE
3 20 Yards 2 100% 10 Seconds
REST 3 MINUTES
1 5 Yards 3 100% 5 Seconds
REST 1 MINUTE
2 10 Yards 2 100% 5 Seconds
REST 1 MINUTE
3 20 Yards 2 100% 10 Seconds
 16-Week Short Sprint Program: Week 4
MONDAY FRIDAY
Set Distance Reps Effort Rest Set Distance Reps Effort Rest
1 5 Yards 4 100% 5 Seconds 1 5 Yards 3 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
2 10 Yards 3 100% 5 Seconds 2 10 Yards 2 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
3 20 Yards 2 100% 10 Seconds 3 20 Yards 2 100% 10 Seconds
REST 3 MINUTES REST 3 MINUTES
1 5 Yards 4 100% 5 Seconds 1 5 Yards 3 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
2 10 Yards 3 100% 5 Seconds 2 10 Yards 2 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
3 20 Yards 2 100% 10 Seconds 3 20 Yards 2 100% 10 Seconds
REST 3 MINUTES
1 5 Yards 3 100% 5 Seconds
WEDNESDAY REST 1 MINUTE
Set Distance Reps Effort Rest 2 10 Yards 2 100% 5 Seconds
1 5 Yards 3 100% 5 Seconds REST 1 MINUTE
REST 1 MINUTE 3 20 Yards 2 100% 10 Seconds
2 10 Yards 2 100% 5 Seconds
REST 1 MINUTE
3 20 Yards 2 100% 10 Seconds
REST 3 MINUTES
1 5 Yards 3 100% 5 Seconds
REST 1 MINUTE
2 10 Yards 2 100% 5 Seconds
REST 1 MINUTE
3 20 Yards 2 100% 10 Seconds
 16-Week Short Sprint Program: Week 5
MONDAY FRIDAY
Set Distance Reps Effort Rest Set Distance Reps Effort Rest
1 5 Yards 4 100% 5 Seconds 1 5 Yards 3 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
2 10 Yards 3 100% 5 Seconds 2 10 Yards 2 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
3 20 Yards 2 100% 10 Seconds 3 20 Yards 2 100% 10 Seconds
REST 3 MINUTES REST 3 MINUTES
1 5 Yards 3 100% 5 Seconds 1 5 Yards 3 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
2 10 Yards 2 100% 5 Seconds 2 10 Yards 2 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
3 20 Yards 1 100% 10 Seconds 3 20 Yards 2 100% 10 Seconds
REST 3 MINUTES
1 5 Yards 3 100% 5 Seconds
WEDNESDAY REST 1 MINUTE
Set Distance Reps Effort Rest 2 10 Yards 2 100% 5 Seconds
1 5 Yards 3 100% 5 Seconds REST 1 MINUTE
REST 1 MINUTE 3 20 Yards 2 100% 10 Seconds
2 10 Yards 3 100% 5 Seconds
REST 1 MINUTE
3 20 Yards 3 100% 10 Seconds
REST 3 MINUTES
1 5 Yards 3 100% 5 Seconds
REST 1 MINUTE
2 10 Yards 2 100% 5 Seconds
REST 1 MINUTE
3 20 Yards 2 100% 10 Seconds
 16-Week Short Sprint Program: Week 6
MONDAY FRIDAY
Set Distance Reps Effort Rest Set Distance Reps Effort Rest
1 5 Yards 5 100% 5 Seconds 1 5 Yards 3 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
2 10 Yards 3 100% 5 Seconds 2 10 Yards 3 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
3 20 Yards 2 100% 10 Seconds 3 20 Yards 2 100% 10 Seconds
REST 3 MINUTES REST 3 MINUTES
1 5 Yards 5 100% 5 Seconds 1 5 Yards 3 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
2 10 Yards 2 100% 5 Seconds 2 10 Yards 3 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
3 20 Yards 1 100% 10 Seconds 3 20 Yards 2 100% 10 Seconds
REST 3 MINUTES
1 5 Yards 3 100% 5 Seconds
WEDNESDAY REST 1 MINUTE
Set Distance Reps Effort Rest 2 10 Yards 3 100% 5 Seconds
1 5 Yards 3 100% 5 Seconds REST 1 MINUTE
REST 1 MINUTE 3 20 Yards 2 100% 10 Seconds
2 10 Yards 2 100% 5 Seconds
REST 1 MINUTE
3 20 Yards 2 100% 10 Seconds
REST 3 MINUTES
1 5 Yards 3 100% 5 Seconds
REST 1 MINUTE
2 10 Yards 3 100% 5 Seconds
REST 1 MINUTE
3 20 Yards 2 100% 10 Seconds
 16-Week Short Sprint Program: Week 7
MONDAY FRIDAY
Set Distance Reps Effort Rest Set Distance Reps Effort Rest
1 5 Yards 5 100% 5 Seconds 1 5 Yards 4 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
2 10 Yards 3 100% 5 Seconds 2 10 Yards 3 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
3 20 Yards 3 100% 10 Seconds 3 20 Yards 2 100% 10 Seconds
REST 3 MINUTES REST 3 MINUTES
1 5 Yards 4 100% 5 Seconds 1 5 Yards 4 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
2 10 Yards 3 100% 5 Seconds 2 10 Yards 3 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
3 20 Yards 3 100% 10 Seconds 3 20 Yards 2 100% 10 Seconds
REST 3 MINUTES
1 5 Yards 4 100% 5 Seconds
WEDNESDAY REST 1 MINUTE
Set Distance Reps Effort Rest 2 10 Yards 3 100% 5 Seconds
1 5 Yards 4 100% 5 Seconds REST 1 MINUTE
REST 1 MINUTE 3 20 Yards 2 100% 10 Seconds
2 10 Yards 3 100% 5 Seconds
REST 1 MINUTE
3 20 Yards 2 100% 10 Seconds
REST 1 MINUTE
4 30 Yards 2 100% 10 Seconds
REST 3 MINUTES
1 5 Yards 4 100% 5 Seconds
REST 1 MINUTE
2 10 Yards 3 100% 5 Seconds
REST 1 MINUTE
3 20 Yards 2 100% 10 Seconds
REST 1 MINUTE
4 30 Yards 1 100% 10 Seconds
 16-Week Short Sprint Program: Week 8
MONDAY FRIDAY
Set Distance Reps Effort Rest Set Distance Reps Effort Rest
1 5 Yards 5 100% 5 Seconds 1 5 Yards 4 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
2 10 Yards 4 100% 5 Seconds 2 10 Yards 3 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
3 20 Yards 3 100% 10 Seconds 3 20 Yards 3 100% 10 Seconds
REST 3 MINUTES REST 3 MINUTES
1 5 Yards 5 100% 5 Seconds 1 5 Yards 4 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
2 10 Yards 4 100% 5 Seconds 2 10 Yards 3 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
3 20 Yards 3 100% 10 Seconds 3 20 Yards 3 100% 10 Seconds
REST 3 MINUTES
1 5 Yards 4 100% 5 Seconds
WEDNESDAY REST 1 MINUTE
Set Distance Reps Effort Rest 2 10 Yards 3 100% 5 Seconds
1 5 Yards 4 100% 5 Seconds REST 1 MINUTE
REST 1 MINUTE 3 20 Yards 3 100% 10 Seconds
2 10 Yards 3 100% 5 Seconds
REST 1 MINUTE
3 20 Yards 2 100% 10 Seconds
REST 1 MINUTE
4 30 Yards 1 100% 10 Seconds
REST 3 MINUTES
1 5 Yards 4 100% 5 Seconds
REST 1 MINUTE
2 10 Yards 3 100% 5 Seconds
REST 1 MINUTE
3 20 Yards 2 100% 10 Seconds
REST 1 MINUTE
4 30 Yards 1 100% 10 Seconds
 16-Week Short Sprint Program: Week 9
MONDAY FRIDAY
Set Distance Reps Effort Rest Set Distance Reps Effort Rest
1 5 Yards 5 100% 5 Seconds 1 5 Yards 5 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
2 10 Yards 4 100% 5 Seconds 2 10 Yards 3 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
3 20 Yards 3 100% 10 Seconds 3 20 Yards 3 100% 10 Seconds
REST 3 MINUTES REST 3 MINUTES
1 5 Yards 5 100% 5 Seconds 1 5 Yards 4 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
2 10 Yards 4 100% 5 Seconds 2 10 Yards 3 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
3 20 Yards 3 100% 10 Seconds 3 20 Yards 3 100% 10 Seconds
REST 3 MINUTES
1 5 Yards 4 100% 5 Seconds
WEDNESDAY REST 1 MINUTE
Set Distance Reps Effort Rest 2 10 Yards 3 100% 5 Seconds
1 5 Yards 4 100% 5 Seconds REST 1 MINUTE
REST 1 MINUTE 3 20 Yards 3 100% 10 Seconds
2 10 Yards 4 100% 5 Seconds
REST 1 MINUTE
3 20 Yards 4 100% 10 Seconds
REST 3 MINUTES
1 5 Yards 4 100% 5 Seconds
REST 1 MINUTE
2 10 Yards 3 100% 5 Seconds
REST 1 MINUTE
3 20 Yards 3 100% 10 Seconds
 16-Week Short Sprint Program: Week 10
MONDAY FRIDAY
Set Distance Reps Effort Rest Set Distance Reps Effort Rest
1 5 Yards 6 100% 5 Seconds 1 5 Yards 4 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
2 10 Yards 4 100% 5 Seconds 2 10 Yards 4 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
3 20 Yards 3 100% 10 Seconds 3 20 Yards 3 100% 10 Seconds
REST 3 MINUTES REST 3 MINUTES
1 5 Yards 5 100% 5 Seconds 1 5 Yards 4 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
2 10 Yards 4 100% 5 Seconds 2 10 Yards 4 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
3 20 Yards 3 100% 10 Seconds 3 20 Yards 3 100% 10 Seconds
REST 3 MINUTES
1 5 Yards 4 100% 5 Seconds
WEDNESDAY REST 1 MINUTE
Set Distance Reps Effort Rest 2 10 Yards 4 100% 5 Seconds
1 5 Yards 4 100% 5 Seconds REST 1 MINUTE
REST 1 MINUTE 3 20 Yards 3 100% 10 Seconds
2 10 Yards 4 100% 5 Seconds
REST 1 MINUTE
3 20 Yards 3 100% 10 Seconds
REST 3 MINUTES
1 5 Yards 4 100% 5 Seconds
REST 1 MINUTE
2 10 Yards 4 100% 5 Seconds
REST 1 MINUTE
3 20 Yards 3 100% 10 Seconds
 16-Week Short Sprint Program: Week 11
MONDAY FRIDAY
Set Distance Reps Effort Rest Set Distance Reps Effort Rest
1 5 Yards 6 100% 5 Seconds 1 5 Yards 4 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
2 10 Yards 4 100% 5 Seconds 2 10 Yards 4 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
3 20 Yards 3 100% 10 Seconds 3 20 Yards 3 100% 10 Seconds
REST 3 MINUTES REST 3 MINUTES
1 5 Yards 5 100% 5 Seconds 1 5 Yards 4 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
2 10 Yards 4 100% 5 Seconds 2 10 Yards 4 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
3 20 Yards 3 100% 10 Seconds 3 20 Yards 3 100% 10 Seconds
REST 3 MINUTES
1 5 Yards 4 100% 5 Seconds
WEDNESDAY REST 1 MINUTE
Set Distance Reps Effort Rest 2 10 Yards 4 100% 5 Seconds
1 5 Yards 4 100% 5 Seconds REST 1 MINUTE
REST 1 MINUTE 3 20 Yards 3 100% 10 Seconds
2 10 Yards 4 100% 5 Seconds
REST 1 MINUTE
3 20 Yards 3 100% 10 Seconds
REST 3 MINUTES
1 5 Yards 4 100% 5 Seconds
REST 1 MINUTE
2 10 Yards 4 100% 5 Seconds
REST 1 MINUTE
3 20 Yards 3 100% 10 Seconds
 16-Week Short Sprint Program: Week 12
MONDAY FRIDAY
Set Distance Reps Effort Rest Set Distance Reps Effort Rest
1 5 Yards 6 100% 5 Seconds 1 5 Yards 5 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
2 10 Yards 5 100% 5 Seconds 2 10 Yards 4 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
3 20 Yards 4 100% 10 Seconds 3 20 Yards 4 100% 10 Seconds
REST 3 MINUTES REST 3 MINUTES
1 5 Yards 5 100% 5 Seconds 1 5 Yards 4 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
2 10 Yards 4 100% 5 Seconds 2 10 Yards 4 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
3 20 Yards 3 100% 10 Seconds 3 20 Yards 4 100% 10 Seconds
REST 3 MINUTES
1 5 Yards 4 100% 5 Seconds
WEDNESDAY REST 1 MINUTE
Set Distance Reps Effort Rest 2 10 Yards 3 100% 5 Seconds
1 5 Yards 5 100% 5 Seconds REST 1 MINUTE
REST 1 MINUTE 3 20 Yards 3 100% 10 Seconds
2 10 Yards 4 100% 5 Seconds
REST 1 MINUTE
3 20 Yards 3 100% 10 Seconds
REST 1 MINUTE
4 40 Yards 3 100% 10 Seconds
REST 3 MINUTES
1 5 Yards 5 100% 5 Seconds
REST 1 MINUTE
2 10 Yards 4 100% 5 Seconds
REST 1 MINUTE
3 20 Yards 3 100% 10 Seconds
REST 1 MINUTE
4 40 Yards 2 100% 10 Seconds
 16-Week Short Sprint Program: Week 13
MONDAY FRIDAY
Set Distance Reps Effort Rest Set Distance Reps Effort Rest
1 5 Yards 5 100% 5 Seconds 1 5 Yards 5 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
2 10 Yards 4 100% 5 Seconds 2 10 Yards 3 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
3 20 Yards 3 100% 10 Seconds 3 20 Yards 3 100% 10 Seconds
REST 3 MINUTES REST 3 MINUTES
1 5 Yards 5 100% 5 Seconds 1 5 Yards 4 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
2 10 Yards 4 100% 5 Seconds 2 10 Yards 3 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
3 20 Yards 3 100% 10 Seconds 3 20 Yards 3 100% 10 Seconds
REST 3 MINUTES
1 5 Yards 4 100% 5 Seconds
WEDNESDAY REST 1 MINUTE
Set Distance Reps Effort Rest 2 10 Yards 3 100% 5 Seconds
1 5 Yards 4 100% 5 Seconds REST 1 MINUTE
REST 1 MINUTE 3 20 Yards 3 100% 10 Seconds
2 10 Yards 4 100% 5 Seconds
REST 1 MINUTE
3 20 Yards 4 100% 10 Seconds
REST 3 MINUTES
1 5 Yards 4 100% 5 Seconds
REST 1 MINUTE
2 10 Yards 3 100% 5 Seconds
REST 1 MINUTE
3 20 Yards 3 100% 10 Seconds
 16-Week Short Sprint Program: Week 14
MONDAY FRIDAY
Set Distance Reps Effort Rest Set Distance Reps Effort Rest
1 5 Yards 6 100% 5 Seconds 1 5 Yards 4 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
2 10 Yards 4 100% 5 Seconds 2 10 Yards 4 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
3 20 Yards 3 100% 10 Seconds 3 20 Yards 3 100% 10 Seconds
REST 3 MINUTES REST 3 MINUTES
1 5 Yards 5 100% 5 Seconds 1 5 Yards 4 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
2 10 Yards 4 100% 5 Seconds 2 10 Yards 4 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
3 20 Yards 3 100% 10 Seconds 3 20 Yards 3 100% 10 Seconds
REST 3 MINUTES
1 5 Yards 4 100% 5 Seconds
WEDNESDAY REST 1 MINUTE
Set Distance Reps Effort Rest 2 10 Yards 4 100% 5 Seconds
1 5 Yards 4 100% 5 Seconds REST 1 MINUTE
REST 1 MINUTE 3 20 Yards 3 100% 10 Seconds
2 10 Yards 4 100% 5 Seconds
REST 1 MINUTE
3 20 Yards 3 100% 10 Seconds
REST 3 MINUTES
1 5 Yards 4 100% 5 Seconds
REST 1 MINUTE
2 10 Yards 4 100% 5 Seconds
REST 1 MINUTE
3 20 Yards 3 100% 10 Seconds
 16-Week Short Sprint Program: Week 15
MONDAY FRIDAY
Set Distance Reps Effort Rest Set Distance Reps Effort Rest
1 5 Yards 5 100% 5 Seconds 1 5 Yards 5 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
2 10 Yards 4 100% 5 Seconds 2 10 Yards 4 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
3 20 Yards 4 100% 10 Seconds 3 20 Yards 3 100% 10 Seconds
REST 3 MINUTES REST 3 MINUTES
1 5 Yards 5 100% 5 Seconds 1 5 Yards 5 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
2 10 Yards 4 100% 5 Seconds 2 10 Yards 4 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
3 20 Yards 4 100% 10 Seconds 3 20 Yards 3 100% 10 Seconds
REST 3 MINUTES
1 5 Yards 5 100% 5 Seconds
WEDNESDAY REST 1 MINUTE
Set Distance Reps Effort Rest 2 10 Yards 4 100% 5 Seconds
1 5 Yards 5 100% 5 Seconds REST 1 MINUTE
REST 1 MINUTE 3 20 Yards 3 100% 10 Seconds
2 10 Yards 3 100% 5 Seconds
REST 1 MINUTE
3 20 Yards 4 100% 10 Seconds
REST 1 MINUTE
4 30 Yards 3 100% 10 Seconds
REST 3 MINUTES
1 5 Yards 5 100% 5 Seconds
REST 1 MINUTE
2 10 Yards 4 100% 5 Seconds
REST 1 MINUTE
3 20 Yards 3 100% 10 Seconds
REST 1 MINUTE
4 30 Yards 3 100% 10 Seconds
 16-Week Short Sprint Program: Week 16
MONDAY FRIDAY
Set Distance Reps Effort Rest Set Distance Reps Effort Rest
1 5 Yards 6 100% 5 Seconds 1 5 Yards 5 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
2 10 Yards 5 100% 5 Seconds 2 10 Yards 4 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
3 20 Yards 4 100% 10 Seconds 3 20 Yards 4 100% 10 Seconds
REST 3 MINUTES REST 3 MINUTES
1 5 Yards 5 100% 5 Seconds 1 5 Yards 4 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
2 10 Yards 4 100% 5 Seconds 2 10 Yards 4 100% 5 Seconds
REST 1 MINUTE REST 1 MINUTE
3 20 Yards 3 100% 10 Seconds 3 20 Yards 4 100% 10 Seconds
REST 3 MINUTES
1 5 Yards 4 100% 5 Seconds
WEDNESDAY REST 1 MINUTE
Set Distance Reps Effort Rest 2 10 Yards 3 100% 5 Seconds
1 5 Yards 5 100% 5 Seconds REST 1 MINUTE
REST 1 MINUTE 3 20 Yards 3 100% 10 Seconds
2 10 Yards 4 100% 5 Seconds
REST 1 MINUTE
3 20 Yards 3 100% 10 Seconds
REST 1 MINUTE
4 40 Yards 3 100% 10 Seconds
REST 3 MINUTES
1 5 Yards 5 100% 5 Seconds
REST 1 MINUTE
2 10 Yards 4 100% 5 Seconds
REST 1 MINUTE
3 20 Yards 3 100% 10 Seconds
REST 1 MINUTE
4 40 Yards 2 100% 10 Seconds
 STRENGTH TRAINING
Strength training will be assigned by your sport coach.

If no training is available, XL Athlete provides workouts for free at

its website. When you sign up (free), you can enter in your
estimated maxes for a number a lifts, then receive customized
workouts to download and print off.

Website: www.xlathlete.com

Questions or requests for information can be emailed to:

xlathlete@yahoo.com or xlathlete@sbwireless.net
 CORE TRAINING
Core training exercises focus on strengthening the muscles of the
abdomen and back. These muscles support every movement the
body makes, and are very important for preventing injury as well as
improving sport performance.

Core training should be done after the strength training workout,

but before conditioning.
 Core Workouts Without Equipment For Sport
WORKOUT 1 - Complete Exercises in Order 1 – 3 Times
1.) Supine Curl Ups – 10 Reps 4) Pike Toe Drag – 10 Reps

5) Alternating V Up Iso Hold – 12

Reps
3-Second Hold Each Leg
2) Side Touch – 15 Each Way

3) Cobra – 10 Reps with 3 Second Hold

 Core Workouts Without Equipment For Sport
WORKOUT 2 - Complete Exercises in Order 1 – 3 Times
1.) Straight Leg Up Crunch – 25 Reps 4) Oblique Double Leg Lift Crunch
15 Reps Each Side

5) Prone Forearm Bridge – 45 Seconds

2) Half Twist – 20 Reps Each Way

3) Double Leg V Up – 12 Reps

 Core Workouts Without Equipment For Sport
WORKOUT 3 - Complete Exercises in Order 1 – 3 Times
1) Bent Knee Tuck – 20 Reps 4) Supine Bridge Alternating Leg Lift
8 Reps Each Leg with 3 Second Hold

2) Sit Up With Twist – 8 Reps E.

Way

5) Superman – 12 Reps with 3 Second

Hold

3) Supine Leg Circles – 8 Reps Each

Way
 Core Workouts Without Equipment For Sport
WORKOUT 4 - Complete Exercises in Order 1 – 3 Times
1) Sit Up – 20 Reps 5) Side Bridge – 30 Second Hold E.
Way

2) Oblique Leg Lift Crunch

8 Reps Each Side

3) Supine Bridge – 30 Second Hold

4) Inch Worm – 12 Reps

 Team Core Workout for Sport 1
The following workout would be Check one of the following boxes
used for teams that want to to indicate what level you want to
supplement core work all complete for each exercise.
together as a team building
experience.

Exercises are linked to the XL

Athlete website, so if you are
unaware of what the exercise is,
simply click on it to see a video.

1) Pike Ups

2) Cobra

3) Side Touch
(Count Reps Each Way)

4) Half Twist
(Count Reps Each Way)

5) Side Bridge Leg Circle

(Count Reps Each Way)

6) Glute Bridge Ups

 Team Core Workout for Sport 2
The following workout would be Check one of the following boxes
used for teams that want to to indicate what level you want to
supplement core work all complete for each exercise.
together as a team building
experience.

Exercises are linked to the XL

Athlete website, so if you are
unaware of what the exercise is,
simply click on it to see a video.

1) Double Leg V Up

2) Gopher U Abs
(Count Reps Each Way)

3) Straight Leg Crunch

4) Superman

5) Supine Scissors
(Count Reps Each Way)

6) Pike Under Twist

7) Supine Bridge Alternating Leg

Lift
 CONDITIONING
The following pages contain ideas for conditioning. Each is unique,
and not every conditioning workout contains running. Remember to
perform conditioning only at the end of your training day, when it
will not have a negative effect on your strength or power
performance. Follow conditioning with post-workout recovery and
proper nutrition.
 Tabata Intervals For Sport: On-Field Training
Introduction Exercises: Listed Below
Tabata intervals are an excellent way
to train athletes in a simplistic and Bout Time Performance
efficient manner. Through short and 20 Sec MAX SPEED SPRINT
very intense bursts of exercise, 1 10 Sec REST
athletes will significantly improve
20 Sec CARIOCA FACE LEFT
both aerobic and anaerobic systems 2 10 Sec REST
at the same time. This will aid
performance as well as recovery in 20 Sec MAX SPEED SPRINT
3 10 Sec REST
both novice and elite athletes.
20 Sec CARIOCA FACE RIGHT
How To Perform The Intervals 4 10 Sec REST
Intense exercise is performed for 20
20 Sec MAX SPEED SPRINT
seconds, followed by 10 seconds of 5 10 Sec REST
rest. This repeats, without stoppage,
for 8 bouts. In order to receive 20 Sec POWER SKIP
maximum benefit from each interval
6 10 Sec REST
routine, the athlete must exert a 20 Sec MAX SPEED SPRINT
maximum amount of effort. Failure 7 10 Sec REST
to do so will yield little to no results 20 Sec BACKPEDAL
and wasted time. Try to complete as 8 10 Sec REST
many repetitions of the required
exercise as possible within the
allotted 20 seconds.
Recovery After The Workout
Following the workout, be sure to
perform some post-workout activity
to enhance recovery. This may
include some or all of the following:
Slow walk/bike for 10-15 minutes
Laying wall shakes
Glute ham hang
Foam roller or stretching
 Tabata Intervals For Sport: Total Body Training
Introduction Exercises: Listed Below
Tabata intervals are an excellent way
to train athletes in a simplistic and Bout Time Performance
efficient manner. Through short and 20 Sec PUSH UP
very intense bursts of exercise, 1 10 Sec REST
athletes will significantly improve
20 Sec PULL UP
both aerobic and anaerobic systems 2 10 Sec REST
at the same time. This will aid
performance as well as recovery in 20 Sec BODY WEIGHT SQUAT
3 10 Sec REST
both novice and elite athletes.
20 Sec SQUAT JUMP
How To Perform The Intervals 4 10 Sec REST
Intense exercise is performed for 20
20 Sec PUSH UP
seconds, followed by 10 seconds of 5 10 Sec REST
rest. This repeats, without stoppage,
for 8 bouts. In order to receive 20 Sec PULL UP
6 10 Sec REST
maximum benefit from each interval
routine, the athlete must exert a 20 Sec BODY WEIGHT SQUAT
maximum amount of effort. Failure 7 10 Sec REST
to do so will yield little to no results 20 Sec SQUAT JUMP
and wasted time. Try to complete as 8 10 Sec REST
many repetitions of the required
exercise as possible within the
allotted 20 seconds.
Recovery After The Workout
Following the workout, be sure to
perform some post-workout activity
to enhance recovery. This may
include some or all of the following:
Slow walk/bike for 10-15 minutes
Laying wall shakes
Glute ham hang
Foam roller or stretching
 Tabata Intervals For Sport: Jump Rope
Introduction
Tabata intervals are an excellent way
Exercise: Jump Rope
to train athletes in a simplistic and
efficient manner. Through short and
very intense bursts of exercise, Bout Time Performance
athletes will significantly improve
20 sec MAX EFFORT
both aerobic and anaerobic systems at 1 10 sec REST
the same time. This will aid 20 sec MAX EFFORT
performance as well as recovery in 2 10 sec REST
both novice and elite athletes. 20 sec MAX EFFORT
3 10 sec REST
How To Perform The Intervals
20 sec MAX EFFORT
Intense exercise is performed for 20 4 10 sec REST
seconds, followed by 10 seconds of
20 sec MAX EFFORT
rest. This repeats, without stoppage, 5 10 sec REST
for 8 bouts. In order to receive 20 sec MAX EFFORT
maximum benefit from each interval 6 10 sec REST
routine, the athlete must exert a 20 sec MAX EFFORT
maximum amount of effort. Failure to 7 10 sec REST
do so will yield little to no results and 20 sec MAX EFFORT
wasted time. Try to complete as many 8 10 sec REST
repetitions of the required exercise as
possible within the allotted 20
seconds.
Recovery After The Workout
Following the workout, be sure to
perform some post-workout activity to
enhance recovery. This may include
some or all of the following:
Slow walk/bike for 10-15 minutes
Laying wall shakes
Glute ham hang
Foam roller or stretching
 Game Speed Conditioning – Field
Complete Each Sprint with 60% Effort - Level 1
Set 1 Set 4
Sprint 5 yards – back and forth 3 times Sprint 5 yards – back and forth 3 times
Rest 20 Seconds Rest 20 Seconds
Carioca 20 yards – back and forth 2 times Carioca 20 yards – back and forth 2 times
Rest 20 Seconds Rest 20 Seconds
Backward Shuffle 25 yards Backward Shuffle 25 yards
Sprint back to Goal Line Sprint back to Goal Line
Backward Shuffle 25 yards Backward Shuffle 25 yards
Sprint back to Goal Line Sprint back to Goal Line
Rest 20 Seconds Rest 20 Seconds
Sprint forward 5 yards and backpedal 5 yards Sprint forward 5 yards and backpedal 5 yards
back and forth 3 times back and forth 3 times
Rest 1:30
Set 2
Shuffle 5 yards – back and forth 3 times
Rest 20 Seconds
5 tuck jumps
Sprint 20 yards
Sprint back to Goal Line
Rest 20 Seconds
Carioca same leg in front 25 yards back and
forth 2 times
Rest 20 Seconds
Sprint forward 5 yards and backpedal 5 yards
back and forth 4 times
Rest 1:30
Set 3
Sprint forward 5 yards and backpedal 5 yards
back and forth 3 times
Rest 20 Seconds
5 squat jumps
Sprint 25 yards
Sprint back to Goal Line
Rest 20 Seconds
Carioca same leg behind 20 yards back and
forth 2 times
Rest 20 Seconds
Sprint forward 5 yards and backpedal 5 yards
back and forth 4 times
Rest 1:30
 Game Speed Conditioning – Field
Complete Each Sprint with 80% Effort - Level 2
Set 1 Set 4
Sprint 5 yards – back and forth 3 times Sprint 5 yards – back and forth 3 times
Rest 20 Seconds Rest 20 Seconds
Carioca 20 yards – back and forth 2 times Carioca 20 yards – back and forth 2 times
Rest 20 Seconds Rest 20 Seconds
Backward Shuffle 25 yards Backward Shuffle 25 yards
Sprint back to Goal Line Sprint back to Goal Line
Backward Shuffle 25 yards Backward Shuffle 25 yards
Sprint back to Goal Line Sprint back to Goal Line
Rest 20 Seconds Rest 20 Seconds
Sprint forward 5 yards and backpedal 5 yards Sprint forward 5 yards and backpedal 5 yards
back and forth 3 times back and forth 3 times
Rest 1:30
Set 2
Shuffle 5 yards – back and forth 3 times
Rest 20 Seconds
5 tuck jumps
Sprint 20 yards
Sprint back to Goal Line
Rest 20 Seconds
Carioca same leg in front 25 yards back and
forth 2 times
Rest 20 Seconds
Sprint forward 5 yards and backpedal 5 yards
back and forth 4 times
Rest 1:30
Set 3
Sprint forward 5 yards and backpedal 5 yards
back and forth 3 times
Rest 20 Seconds
5 squat jumps
Sprint 25 yards
Sprint back to Goal Line
Rest 20 Seconds
Carioca same leg behind 20 yards back and
forth 2 times
Rest 20 Seconds
Sprint forward 5 yards and backpedal 5 yards
back and forth 4 times
Rest 1:30
 Game Speed Conditioning – Field
Complete Each Sprint with 100% Effort - Level 3
Set 1
Sprint 5 yards – back and forth 3 times
Set 4
Rest 20 Seconds Sprint 5 yards – back and forth 3 times
Carioca 20 yards – back and forth 2 times Rest 20 Seconds
Rest 20 Seconds Carioca 20 yards – back and forth 2 times
Backward Shuffle 25 yards Rest 20 Seconds
Sprint back to Goal Line Backward Shuffle 25 yards
Backward Shuffle 25 yards Sprint back to Goal Line
Sprint back to Goal Line Backward Shuffle 25 yards
Rest 20 Seconds Sprint back to Goal Line
Sprint forward 5 yards and backpedal 5 yards Rest 20 Seconds
back and forth 3 times Sprint forward 5 yards and backpedal 5 yards
Rest 1:30 back and forth 3 times
Set 2
Shuffle 5 yards – back and forth 3 times
Rest 20 Seconds
5 tuck jumps
Sprint 20 yards
Sprint back to Goal Line
Rest 20 Seconds
Carioca same leg in front 25 yards back and
forth 2 times
Rest 20 Seconds
Sprint forward 5 yards and backpedal 5 yards
back and forth 4 times
Rest 1:30
Set 3
Sprint forward 5 yards and backpedal 5 yards
back and forth 3 times
Rest 20 Seconds
5 squat jumps
Sprint 25 yards
Sprint back to Goal Line
Rest 20 Seconds
Carioca same leg behind 20 yards back and
forth 2 times
Rest 20 Seconds
Sprint forward 5 yards and backpedal 5 yards
back and forth 4 times
Rest 1:30
 Game Speed Conditioning – Field
Complete Each Sprint with 100% Effort - Level 4
Set 1
Carioca same leg behind 20 yards back and
Sprint 5 yards – back and forth 3 times
forth 2 times
Rest 20 Seconds
Rest 20 Seconds
Carioca 20 yards – back and forth 2 times
Sprint forward 5 yards and backpedal 5 yards
Rest 20 Seconds
back and forth 4 times
Backward Shuffle 25 yards
Rest 20 Seconds
Sprint back to Goal Line
Power skip 40 yards and sprint backwards back
Backward Shuffle 25 yards
to Goal Line
Sprint back to Goal Line
Rest 2:00
Rest 20 Seconds
Sprint forward 5 yards and backpedal 5 yards
back and forth 3 times
Set 4
Rest 20 Seconds Sprint 5 yards – back and forth 3 times
Power skip 50 yards and sprint backwards back Rest 20 Seconds
to Goal Line Carioca 20 yards – back and forth 2 times
Rest 2:00 Rest 20 Seconds
Set 2 Backward Shuffle 25 yards
Shuffle 5 yards – back and forth 3 times Sprint back to Goal Line
Rest 20 Seconds Backward Shuffle 25 yards
5 tuck jumps Sprint back to Goal Line
Sprint 20 yards Rest 20 Seconds
Sprint back to Goal Line Sprint forward 5 yards and backpedal 5 yards
Rest 20 Seconds back and forth 3 times
Carioca same leg in front 25 yards back and Rest 20 Seconds
forth 2 times Power skip 40 yards and sprint backwards back
Rest 20 Seconds to Goal Line
Sprint forward 5 yards and backpedal 5 yards
back and forth 4 times
Rest 20 Seconds
12 split squat jumps
Rest 2:00
Set 3
Sprint forward 5 yards and backpedal 5 yards
back and forth 3 times
Rest 20 Seconds
5 squat jumps
Sprint 25 yards
Sprint back to Goal Line
Rest 20 Seconds
 Game Speed Conditioning – Field
Complete Each Sprint with 100% Effort - Level 5
Set 1 Sprint back to Goal Line
Sprint 5 yards – back and forth 3 times Rest 20 Seconds
Rest 20 Seconds Carioca same leg behind 20 yards back and forth 2
Carioca 20 yards – back and forth 2 times times
Rest 20 Seconds Rest 20 Seconds
Backward Shuffle 25 yards Sprint forward 5 yards and backpedal 5 yards back
Sprint back to Goal Line and forth 4 times
Backward Shuffle 25 yards Rest 20 Seconds
Sprint back to Goal Line Power skip 40 yards and sprint backwards back to
Rest 20 Seconds Goal Line
Sprint forward 5 yards and backpedal 5 yards back Rest 20 Seconds
and forth 3 times Sprint 50 yards – back and forth 2 times
Rest 20 Seconds Rest 2:00
Power skip 50 yards and sprint backwards back to Set 4
Goal Line Sprint 5 yards – back and forth 3 times
Rest 20 Seconds Rest 20 Seconds
Sprint 50 yards – back and forth 2 times Carioca 20 yards – back and forth 2 times
Rest 2:00 Rest 20 Seconds
Set 2 Backward Shuffle 25 yards
Shuffle 5 yards – back and forth 3 times Sprint back to Goal Line
Rest 20 Seconds Backward Shuffle 25 yards
5 tuck jumps Sprint back to Goal Line
Sprint 20 yards Rest 20 Seconds
Sprint back to Goal Line Sprint forward 5 yards and backpedal 5 yards back
Rest 20 Seconds and forth 3 times
Carioca same leg in front 25 yards back and forth 2 Rest 20 Seconds
times Power skip 40 yards and sprint backwards back to
Rest 20 Seconds Goal Line
Sprint forward 5 yards and backpedal 5 yards back Rest 20 Seconds
and forth 4 times Sprint 50 yards – back and forth 2 times
Rest 20 Seconds
12 split squat jumps
Rest 20 Seconds
Sprint 50 yards – back and forth 2 times
Rest 2:00
Set 3
Sprint forward 5 yards and backpedal 5 yards back
and forth 3 times
Rest 20 Seconds
5 squat jumps
Sprint 25 yards
 Game Speed Conditioning – Gym
Complete Each Sprint with 60% Effort - Level 1
Set 1 Set 4
Sprint to the foul line – back and forth 3 times Sprint to the foul line – back and forth 3 times
Rest 20 Seconds Rest 20 Seconds
Carioca to half court – back and forth 2 times Carioca to half court – back and forth 2 times
Rest 20 Seconds Rest 20 Seconds
Backward Shuffle to half court Backward Shuffle to half court
Sprint back to End Line Sprint back to End Line
Backward Shuffle to half court Backward Shuffle to half court
Sprint back to End Line Sprint back to End Line
Rest 20 Seconds Rest 20 Seconds
Sprint forward to foul line and backpedal back Sprint forward to foul line and backpedal back
to end line back and forth 3 times to end line back and forth 3 times
Rest 1:30
Set 2
Shuffle to foul line – back and forth 3 times
Rest 20 Seconds
5 tuck jumps
Sprint to half court
Sprint back to End Line
Rest 20 Seconds
Carioca same leg in front to half court back and
forth 2 times
Rest 20 Seconds
Sprint forward to foul line and backpedal back
to end line back and forth 3 times
Rest 1:30
Set 3
Sprint to the foul line – back and forth 3 times
Rest 20 Seconds
5 squat jumps
Sprint to half court
Sprint back to End Line
Rest 20 Seconds
Carioca same leg behind to half court back and
forth 2 times
Rest 20 Seconds
Sprint forward to foul line and backpedal back
to end line back and forth 4 times
Rest 1:30
 Game Speed Conditioning – Gym
Complete Each Sprint with 80% Effort - Level 2
Set 1 Set 4
Sprint to the foul line – back and forth 3 times Sprint to the foul line – back and forth 3 times
Rest 20 Seconds Rest 20 Seconds
Carioca to half court – back and forth 2 times Carioca to half court – back and forth 2 times
Rest 20 Seconds Rest 20 Seconds
Backward Shuffle to half court Backward Shuffle to half court
Sprint back to End Line Sprint back to End Line
Backward Shuffle to half court Backward Shuffle to half court
Sprint back to End Line Sprint back to End Line
Rest 20 Seconds Rest 20 Seconds
Sprint forward to foul line and backpedal back Sprint forward to foul line and backpedal back
to end line back and forth 3 times to end line back and forth 3 times
Rest 1:30
Set 2
Shuffle to foul line – back and forth 3 times
Rest 20 Seconds
5 tuck jumps
Sprint to half court
Sprint back to End Line
Rest 20 Seconds
Carioca same leg in front to half court back and
forth 2 times
Rest 20 Seconds
Sprint forward to foul line and backpedal back
to end line back and forth 4 times
Rest 1:30
Set 3
Sprint to the foul line – back and forth 3 times
Rest 20 Seconds
5 squat jumps
Sprint to half court
Sprint back to End Line
Rest 20 Seconds
Carioca same leg behind to half court back and
forth 2 times
Rest 20 Seconds
Sprint forward to foul line and backpedal back
to end line back and forth 4 times
Rest 1:30
 Game Speed Conditioning – Gym
Complete Each Sprint with 100% Effort - Level 3
Set 1 Set 4
Sprint to the foul line – back and forth 3 times Sprint to the foul line – back and forth 3 times
Rest 20 Seconds Rest 20 Seconds
Carioca to half court – back and forth 2 times Carioca to half court – back and forth 2 times
Rest 20 Seconds Rest 20 Seconds
Backward Shuffle to half court Backward Shuffle to half court
Sprint back to End Line Sprint back to End Line
Backward Shuffle to half court Backward Shuffle to half court
Sprint back to End Line Sprint back to End Line
Rest 20 Seconds Rest 20 Seconds
Sprint forward to foul line and backpedal back Sprint forward to foul line and backpedal back
to end line back and forth 3 times to end line back and forth 3 times
Rest 1:30
Set 2
Shuffle to foul line – back and forth 3 times
Rest 20 Seconds
5 tuck jumps
Sprint to half court
Sprint back to End Line
Rest 20 Seconds
Carioca same leg in front to half court back and
forth 2 times
Rest 20 Seconds
Sprint forward to foul line and backpedal back
to end line back and forth 4 times
Rest 1:30
Set 3
Sprint to the foul line – back and forth 3 times
Rest 20 Seconds
5 squat jumps
Sprint to half court
Sprint back to End Line
Rest 20 Seconds
Carioca same leg behind to half court back and
forth 2 times
Rest 20 Seconds
Sprint forward to foul line and backpedal back
to end line back and forth 4 times
Rest 1:30
 Game Speed Conditioning – Gym
Complete Each Sprint with 100% Effort - Level 4
Set 1
Carioca same leg behind to half court back and
Sprint to the foul line – back and forth 3 times
forth 2 times
Rest 20 Seconds
Rest 20 Seconds
Carioca to half court – back and forth 2 times
Sprint forward to foul line and backpedal back
Rest 20 Seconds
to end line back and forth 4 times
Backward Shuffle to half court
Rest 20 Seconds
Sprint back to End Line
Power skip full court and sprint backwards
Backward Shuffle to half court
back to End Line 2 times
Sprint back to End Line
Rest 2:00
Rest 20 Seconds
Sprint forward to foul line and backpedal back Set 4
to end line back and forth 3 times Sprint to the foul line – back and forth 3 times
Power skip full court and sprint backwards Rest 20 Seconds
back to End Line Carioca to half court – back and forth 2 times
Rest 2:00 Rest 20 Seconds
Backward Shuffle to half court
Set 2
Sprint back to End Line
Shuffle to foul line – back and forth 3 times
Backward Shuffle to half court
Rest 20 Seconds
Sprint back to End Line
5 tuck jumps
Rest 20 Seconds
Sprint to half court
Sprint forward to foul line and backpedal back
Sprint back to End Line
to end line back and forth 3 times
Rest 20 Seconds
Rest 20 Seconds
Carioca same leg in front to half court back and
Power skip full court and sprint backwards
forth 2 times
back to Goal Line 2 times
Rest 20 Seconds
Sprint forward to foul line and backpedal back
to end line back and forth 4 times
Rest 20 Seconds
12 split squat jumps
Rest 2:00
Set 3
Sprint to the foul line – back and forth 3 times
Rest 20 Seconds
5 squat jumps
Sprint to half court
Sprint back to End Line
Rest 20 Seconds
 Game Speed Conditioning – Gym
Complete Each Sprint with 100% Effort - Level 5
Set 1 Carioca same leg behind to half court back and forth
Sprint to the foul line – back and forth 3 times 2 times
Rest 20 Seconds Rest 20 Seconds
Carioca to half court – back and forth 2 times Sprint forward to foul line and backpedal back to
Rest 20 Seconds end line back and forth 4 times
Backward Shuffle to half court Rest 20 Seconds
Sprint back to End Line Power skip full court and sprint backwards back to
Backward Shuffle to half court End Line 2 times
Sprint back to End Line Rest 2:00
Rest 20 Seconds
Sprint forward to foul line and backpedal back to Set 4
end line back and forth 3 times Sprint to the foul line – back and forth 3 times
Power skip full court and sprint backwards back to Rest 20 Seconds
End Line Carioca to half court – back and forth 2 times
Rest 20 Seconds Rest 20 Seconds
Sprint full court – back and forth 2 times Backward Shuffle to half court
Rest 2:00 Sprint back to End Line
Backward Shuffle to half court
Set 2 Sprint back to End Line
Shuffle to foul line – back and forth 3 times
Rest 20 Seconds
Rest 20 Seconds
Sprint forward to foul line and backpedal back to
5 tuck jumps
end line back and forth 3 times
Sprint to half court
Rest 20 Seconds
Sprint back to End Line
Power skip full court and sprint backwards back to
Rest 20 Seconds
Goal Line 2 times
Carioca same leg in front to half court back and
Rest 20 Seconds
forth 2 times
Sprint full court – back and forth 2 times
Rest 20 Seconds
Sprint forward to foul line and backpedal back to
end line back and forth 4 times
Rest 20 Seconds
12 split squat jumps
Rest 20 Seconds
Sprint full court – back and forth 2 times
Rest 2:00
Set 3
Sprint to the foul line – back and forth 3 times
Rest 20 Seconds
5 squat jumps
Sprint to half court
Sprint back to End Line
Rest 20 Seconds
 8-WEEK CONDITIONING PLAN
Complete Each sprint with 100% Effort
WEEK 1
Workout 1 Workout 3
Set #1 Set #1
4 Repetitions of 25 Yards 5 Repetitions of 90 Yards
30 Seconds Rest Between Reps 45 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #2
4 Repetitions of 25 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #3
4 Repetitions of 25 Yards
30 Seconds Rest Between Reps
Workout 2
Set #1
3 Repetitions of 20 Yards
25 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #2
3 Repetitions of 40 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #3
2 Repetitions of 60 Yards
35 Seconds Rest Between Reps
 8-WEEK CONDITIONING PLAN
Complete Each sprint with 100% Effort
WEEK 2
Workout 3
Workout 1
Set #1
Set #1
5 Repetitions of 90 Yards
4 Repetitions of 15 Yards
45 Seconds Rest Between Reps
25 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #2
3 Repetitions of 30 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #3
3 Repetitions of 50 Yards
35 Seconds Rest Between Reps

Workout 2
Set #1
3 Repetitions of 50 Yards
35 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #2
3 Repetitions of 100 Yards
45 Seconds Rest Between Reps
 8-WEEK CONDITIONING PLAN
Complete Each sprint with 100% Effort

WEEK 3
Workout 1
Set #1
3 Repetitions of 20 Yards
25 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #2
4 Repetitions of 30 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #3
5 Repetitions of 50 Yards
35 Seconds Rest Between Reps

Workout 2
Set #1
3 Repetitions of 50 Yards
35 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #2
4 Repetitions of 100 Yards
45 Seconds Rest Between Reps
 8-WEEK CONDITIONING PLAN
Complete Each sprint with 100% Effort
WEEK 4
Workout 1 Workout 3
Set #1 Set #1
6 Repetitions of 25 Yards 6 Repetitions of 90 Yards
30 Seconds Rest Between Reps 45 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #2
6 Repetitions of 25 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #3
6 Repetitions of 25 Yards
30 Seconds Rest Between Reps

Workout 2
Set #1
4 Repetitions of 20 Yards
25 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #2
4 Repetitions of 40 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #3
4 Repetitions of 60 Yards
35 Seconds Rest Between Reps
 8-WEEK CONDITIONING PLAN
Complete Each sprint with 100% Effort
WEEK 5
Workout 1 Workout 3
Set #1 Set #1
6 Repetitions of 15 Yards 7 Repetitions of 90 Yards
25 Seconds Rest Between Reps 45 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #2
5 Repetitions of 30 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #3
5 Repetitions of 50 Yards
35 Seconds Rest Between Reps

Workout 2
Set #1
4 Repetitions of 20 Yards
25 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #2
4 Repetitions of 40 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #3
4 Repetitions of 60 Yards
35 Seconds Rest Between Reps
 8-WEEK CONDITIONING PLAN
Complete Each sprint with 100% Effort
WEEK 6
Workout 1 Workout 3
Set #1 Set #1
7 Repetitions of 25 Yards 5 Repetitions of 50 Yards
30 Seconds Rest Between Reps 35 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets 2:00 Minutes Rest Between Sets

Set #2 Set #2
7 Repetitions of 25 Yards 5 Repetitions of 100 Yards
30 Seconds Rest Between Reps 45 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #3
7 Repetitions of 25 Yards
30 Seconds Rest Between Reps

Workout 2
Set #1
5 Repetitions of 20 Yards
25 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #2
5 Repetitions of 40 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #3
5 Repetitions of 60 Yards
35 Seconds Rest Between Reps
 8-WEEK CONDITIONING PLAN
Complete Each sprint with 100% Effort
WEEK 7
Workout 1 Workout 3
Set #1 Set #1
6 Repetitions of 15 Yards 8 Repetitions of 90 Yards
25 Seconds Rest Between Reps 45 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #2
6 Repetitions of 30 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #3
5 Repetitions of 50 Yards
35 Seconds Rest Between Reps

Workout 2
Set #1
8 Repetitions of 25 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #2
8 Repetitions of 25 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #3
8 Repetitions of 25 Yards
30 Seconds Rest Between Reps
 8-WEEK CONDITIONING PLAN
Complete Each sprint with 100% Effort
WEEK 8
Workout 1 Workout 3
Set #1 Set #1
6 Repetitions of 20 Yards 5 Repetitions of 50 Yards
25 Seconds Rest Between Reps 35 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets 2:00 Minutes Rest Between Sets

Set #2 Set #2
6 Repetitions of 40 Yards 5 Repetitions of 100 Yards
30 Seconds Rest Between Reps 45 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #3
6 Repetitions of 60 Yards
35 Seconds Rest Between Reps

Workout 2
Set #1
8 Repetitions of 25 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #2
8 Repetitions of 25 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #3
8 Repetitions of 25 Yards
30 Seconds Rest Between Reps
 Stadium Step Workouts
Workout 1
4.) Walk Backwards Every Other Stair
1.) Walk Every Third Stair

5.) Double Leg Hops Every Other Stair

Keeps legs slightly bent
2.) Cross-Over Steps Face Left & Right
Assume a squatting stance

3.) Internal Steps Face Left & Right

Assume a squatting stance
 Stadium Step Workouts
Workout 2
4.) Internal Steps Face Left & Right
1.) Walk Every Third Stair Assume a squatting stance

5.) Squatting Double Leg Hops Every Stair

2.) Double Leg Hops Every Stair

Keeps legs slightly bent

3.) Cross-Over Steps Face Left & Right

Assume a squatting stance
 Stadium Step Workouts
Workout 3
4.) Single Leg Hops Left & Right
1.) Walk Every Third Stair Leg slightly bent

5.) Squatting Double Leg Hops Every Stair

2.) Cross-Over Steps Face Left & Right
Assume a squatting stance

3.) Internal Steps Face Left & Right

Assume a squatting stance
 Stadium Step Workouts
Workout 4
4.) Internal Single Leg Hops Left & Right
1.) Walk Every Third Stair Leg slightly bent

5.) External Single Leg Hops Left & Right

Leg slightly bent
2.) Cross-Over Steps Face Left & Right
Assume a squatting stance

3.) Internal Steps Face Left & Right

Assume a squatting stance
 Stadium Step Workouts
Workout 5
4.) Internal Single Leg Hops Left & Right
1.) Walk Every Third Stair Leg slightly bent

5.) External Single Leg Hops Left & Right

Leg slightly bent
2.) Backward Single Leg Hops Left & Right
Leg slightly bent

3.) Walking Backward Upward

 POST-WORKOUT
RECOVERY
Post workout recovery is a beneficial and often overlooked portion
of the training session. The post workout recovery
movements/exercises essentially serve two primary purposes. First,
they help to rid the body of lactic acid and other exercise
metabolites. Second, they help teach the muscles to relax in order to
naturally enhance the healing process.

Static stretching (holding positions for at least 30 seconds) should be

done after the workout for maximum effectiveness, and to minimize
the negative effects of stretching on muscle strength and power
performance. Foam rolling is an excellent method used to relax and
message the muscles.
 Post Workout Recovery
Choose between 2 and 5 of the following.
1) Laying Wall Shakes 4) Isometric Split
30 – 45 Seconds Each Leg 30 – 45 Seconds Each Leg

5) Glute Ham Hang

2) Isometric Chest Hold 2 Minutes
30 – 45 Seconds

6) Laying Relaxation
2 Minutes
3) Hang Twist
30 – 45 Seconds
 Foam Roller
1) Glutes 5) Quadriceps
20-30 seconds continuously slow rolling 20-30 seconds continuously slow rolling

2) Hamstrings
20-30 seconds continuously slow rolling

3) Proximal Calf
20-30 seconds continuously slow rolling

4) Iliotibial Band (I.T. Band)

20-30 seconds continuously slow rolling
 Foam Roller
6) Vastus Medialus and Adductors 10) Erector Spinae and Trapezius
20-30 seconds continuously slow rolling 20-30 seconds continuously slow rolling

11) Erector Spinae and Trapezius

20-30 seconds continuously slow rolling

7) Lats and Trapezius

20-30 seconds continuously slow rolling

8) Lower Back and Multifidus

20-30 seconds continuously slow rolling

9) Erector Spinae and Trapezius

20-30 seconds continuously slow rolling
 Self-Stretching
1) Standing Toe-Touch - 20-30 Seconds 5) Wide Leg Reach Left – 20-30 Seconds

6) Kneeling Hip Flexor Stretch – Each Leg

2) Leg Cross-Over – Each Leg – 20-30 Seconds 20-30 Seconds

3) Wide Leg Reach Right – 20-30 Seconds 7) Kneeling Hamstring Stretch – Each Leg
20-30 Seconds

4) Wide Leg Middle Reach – 20-30 Seconds

 Self-Stretching
8) Hamstring Stretch – Each Leg - 20-30 12) Laying Knee Pull To Chest – 20-30 Seconds
Seconds

9) Laying Glute/Hamstring Stretch – Each Leg 13) Laying Abductor/Back Stretch – Each Leg –
– 20-30 Seconds
20-30 Seconds

14) Cross-Leg Groin Stretch – Each Leg – 20-30

10) Laying Adductor/Hamstring Stretch – Seconds
Each Leg – 20-30 Seconds

11) Laying Glute Stretch – Each Leg – 20-30

Seconds
 RESTORATIVE SHOWER
TAKE 2 SHOWER HEADS AND FACE THEM TOWARDS
EACH OTHER IF AVALIABLE. TURN THEM BOTH ON TO
VERY COLD. TAKE 2 MORE SHOWER HEADS AND FACE
THEM TOWARDS EACH OTHER TURN THEM ON TO
VERY WARM.
-----------------------------------------------------
STAND UNDER THE COLD
For 60 Seconds focusing on one body part. (Legs,
Chest, or Shoulders)

STAND UNDER THE WARM

For 60 Seconds focusing on the same body part.
------------------------------------------------------
REPEAT CYCLE FOR A TOTAL OF 6
TIMES PER SESSION.
DO THIS ONLY 2 TIMES PER WEEK
PER BODY MAJOR PART. THIS CAN BE
USED POST PRACTICE OR WORKOUT.
 NUTRITION
Proper nutrition is critical for health and sports performance.
Without the correct nutrients, the body will not adapt to training,
and performance will not improve. A coach may use the finest
training program in existence, but unless his or her athletes are
eating properly, the program will be of little benefit. The following
articles may help you to gain a better understanding of just what it
takes to properly fuel athletes.

XL Athlete Nutrition Article Links:

Benefits of a High Protein Diet

Milk as a Post-Workout and Post-Game Recovery Aid

Muscle-Building Protein Requirements

Post Workout Nutrition For The High School Athlete

 Food Charts
Name Date Bodyweight

Breakfast Post-Workout or Snack

Time Food Consumed Amount Notes Time Food Consumed Amount Notes

Workout or Practice 1
Time Type Duration Difficulty Level
1-easy 2-average
3-hard 4-maximum
Post-Workout or Snack
Time Food Consumed Amount Notes Workout or Practice 2
Time Type Duration Difficulty Level
1-easy 2-average
3-hard 4-maximum
Lunch
Time Food Consumed Amount Notes Workout or Practice 3
Time Type Duration Difficulty Level
1-easy 2-average
3-hard 4-maximum

Workout or Practice 4
Time Type Duration Difficulty Level
1-easy 2-average
Post-Workout or Snack 3-hard 4-maximum
Time Food Consumed Amount Notes

Dinner
Time Food Consumed Amount Notes
 Post-Workout Nutrition For The High School Athlete
Every athlete wants to gain a leg up on cafeteria items may provide the same
the competition and high school athletes results.
are no different. Supplements and
recovery drinks are popping up Research has found that an excellent
everywhere, and so are people’s theories recovery drink may be as simple as a
about them. Many high school athletes childhood favorite. “Chocolate milk
have access to, and utilize, such contains an optimal carbohydrate to
supplements as recovery drinks. Many protein ratio, which is critical for helping
high school administrators are fearful of refuel tired muscles after strenuous
any substance that could be involved in exercise and can enable athletes to exercise
any form of litigation and are hesitant to at a high intensity during subsequent
see them in a school setting. workouts.” (2) These findings suggest that
with all the products available on the
The NSCA standard 9.1 states that market that regular chocolate milk may
strength and conditioning professional actually be better for athletes for recovery
must not prescribe supplements that are from glycogen-depleting exercise. This
harmful or illegal to athletes, and only information most certainly surprised
recommend or provide those that have coaches and athletes.
been scientifically proven to be
beneficial. (1) Depending on your state, A larger double blind, placebo-controlled
coaching bylaws the process of providing study (3) investigated the effects of a 10
or recommending supplements may or week strength training program and
may not be appropriate. In addition to the recovery drinks. Their study used a
NSCA and State guidelines, high school commercial recovery drink that contained
coaches have school administration creatine, whey protein, amino acids, and
policies to follow as well. A high school carbohydrates for the supplement group
coach views a protein recovery drink with and a carbohydrate only drink in the
no creatine as relatively safe; the school control group. Their findings saw little to
administration may see it as potentially no difference in the two, however a trend
harmful as it is considered a supplement. to higher fat free mass gain in the
Several studies have focused on the commercial drink was noted that warrants
importance of recovery nutrition and further research. In addition to these
maximal protein uptake timing. Ready to findings it was noted that no improvements
drink protein shakes are an example of an were recorded in 1-RM bench press, and
immediate nutrition, however high school leg press, muscular endurance, or
anaerobic power.
 Post-Workout Nutrition For The High School Athlete
These findings suggest that it may not be carton of chocolate milk and a single
quite as important as to what recovery serving of a Smuckers Uncrustable peanut
drink is being ingested but rather the butter and jelly sandwich. One serving of
timing of the recovery drink as both fat free chocolate milk contained 140 cal,
groups were given their drinks 27g Carb, and 8g Protein. One serving of
immediately after training. peanut butter and jelly sandwich contained
Protein supplementation is effective at 320 cal, 33g Carb, 9g of Protein, and 16g
promoting increases in fat free mass and of Fat. The totals for this recovery meal
muscle endurance during the initial stages are 460 cal, 60g Carb, 17g protein, 16g
of a resistance training program (4). This Fat, and cost a grand total of $1.20.
finding pertains specifically to whey Other then the possibility of a nut allergy*,
protein and casein protein, both I can see absolutely no interference on
ingredients in recovery drinks. behalf of any national, state, or school
Additional research (5) found whey administration policies with the practice of
protein plus creatine increased fat free recommending this nutritional meal as a
mass more then a control group but noted means of recovery as well as a source of
a limitation in the study as there was no weight gain by eating this meal between
dietary analysis to determine protein classes. The other additional bonus is that
intakes before or after the supplements our lunch room carries this food on its ala
were given. carte line so it is readily available any time
It is agreed that athletes need to refuel the ala carte line is open. Our school day
their bodies after exercise to replenish, is over at 2:20 and our after school training
repair, and grow properly. In the high program runs from 3:00 – 4:15. Many of
school community this can become tricky our athletes are stopping by the ala carte
with so many layers of administration and line and buying 2 of each, they have a
uncertainty. However, the above snack prior to training and then another
information lets us look at a high school immediately after our training session.
friendly alternative to post workout This provides 920 cal, 120g Carb, 34g
recovery nutrition. Protein, and 32g Fat for $2.40. This money
comes from their school lunch accounts.
After reading the results of these studies I
visited our high school cafeteria and
recorded the nutritional information of a
 Post-Workout Nutrition For The High School Athlete
Obviously some recovery options work 4. Kerksick, C., Rasmussen, C., Lancaster,
better then others depending on the S., Magu, B., Smith, P., Melton, C.,
situation you are in. Athletes need to be Greenwood, M., Almada, A., Earnest, C.,
educated about the importance of post and Kreider, R. The Effects of Protein and
exercise recovery nutrition and this may Amino Acid Suppplementation on
be a healthy safe alternative to recovery Performance and Training Adaptations
drinks. During Ten Weeks of Resistance Training.
Journal of Strength and Conditioning
*Nut allergy alternative may include
Research 20(3), 643-647, 2006.
substituting 3oz serving of Tuna which
contains approximately 150 calories and 5. Coburn, J., Housch, D., Housh, T.,
25 grams protein. Malek, M., Beck, T., Cramer, J., Johnson,
G., and Donlin, P. Effects of Leucine and
References Whey Protein Supplementation During
Eight Weeks of Unilateral Resistance
1. NSCA Strength and Conditioning Training. Journal of Strength and
Professional Standards and Guidelines:
Conditioning Research, 20(2), 284-291,
Standard (9.1) Supplements, Ergogenic
2006.
Aids and Drugs.
2. Barclay, L. Chocolate Milk May
Author:
Improve Recovery After Exercise. Ryan Johnson
International Journal of Sport Nutrition Head Strength Coach
and Exercise Metabolism. Volume 16,
78-91, 2006.
Wayzata High School

3. Chromiak, J., Smedley, B., Carpenter,

W., Brown, R., Koh, Y., Lamberth, J.,
Joe, L., Abadie, B., and Altorfer, G.
Effect of a 10-week Strength Training
Program and Recovery Drink on Body
Composition, Muscular Strength and
Endurance, and Anaerobic Power and
Capacity. Nutrition 20:420-427, 2004.
 Benefits of a High Protein Diet
High protein diets have become popular for Protein takes more energy to digest and
weight loss in the past decade or so. What many convert to energy than carbs or fats.
people fail to realize is that bodybuilders and
recreational weight lifters have been touting Converting 1 gram of protein to energy that your
their benefits for years. High protein diets body can use requires a lot of energy in
typically call for about 30% of your daily caloric itself. This is known as the “Thermic Effect.” The
intake from protein. Depending on the diet the Thermic Effect is much higher for protein
other 70% of your calories may come from than it is for either fat or carbs. So when we
primarily carbohydrates, fats, or a combination consume 100 calories from protein the net result is
of the two. actually much less than that.

Three Primary Benefits Summary

Supplies the amino acids your body High protein diets are safe for nearly everyone,
needs to build muscle. except those with kidney or liver problems, or
those with gout. If you are unsure of the safety of
Since muscle is made up largely of protein, it high protein diets for your particular situation,
makes sense that you need protein to build check with your doctor before making any dietary
additional muscle. As the muscle fibers tear changes. Keep in mind that high-protein diets are
during weight lifting or other exercise, the body not magical, but they do offer some distinct
must repair these torn fibers with the amino benefits over low-protein diets. High protein diets
acids which make-up protein. By repairing these typically call for around 30% of your caloric
muscle fibers you not only build bigger and intake from protein. Going beyond this number
stronger muscle, but also increase your will likely not help you to gain more muscle, but it
metabolic rate, which helps to keep off fat. may help to accelerate your fat loss slightly. It is
important to remember that there are other
The calories in protein replace calories nutrients that are crucial to consume. Things like
from other sources. vitamins, minerals, phytochemicals, and essential
fatty acids need to be consumed daily. Make sure
A meal high in protein tends to make you feel not to take your protein intake so high that you are
full faster and for longer than a meal of not taking-in ample amounts of these and other
primarily carbohydrates. This prevents you from nutrients.
eating as many calories as you normally would if
you were consuming a lower protein diet AUTHOR:
without feeling hungry.
Tony Schwartz
Athletic Muscle Website
 AUTHORS & CONTRIBUTORS:

Jonathon Janz, M.S., CSCS, USAW

Cal Dietz, M.Ed.

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