Week 5 (December 30 - January 5, 2013) DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

Monday Dec. 30th

Tuesday Dec. 31st

Thursday Jan. 2nd

Friday Jan. 3rd

Saturday Jan. 4th

Warm Up

Movement Prep

10 min dynamic movement dynamic stretching

Pick 4 exercises in the movement prep handout

Pick 4 exercises in the movement prep handout

10 min dynamic movement dynamic stretching

Agility #1

Core Pick 4 exercises in the core handout

Pick 4 exercises in the agility handout #1

Fartlek Run (change your pace alternating strides at different pace) 2x15 min Up to 80% of your speed on the fastest stride

Strength #1 (Strength Handout #1)

Movement Prep Pick 4 exercises in the movement prep handout

Wednesday Jan. 1st DAY OFF

Movement Prep

Agility #2

Core Pick 4 exercises in the core handout

Pick 4 exercises in the agility handout #2

High Intensity Steady State Run

10 min Foam Roll and Stretching

Pick 4 exercises in the core handout

Circuit (Circuit Handout)

5x3 min at 85%

15/15

Strength #2 Cool Down

Core

(Strength Handout #2)

(Alternate 15 sec at a good pace with 15 sec rest) 10 min 2x6min Foam Roll and Stretching

Cool Down

Sunday Jan. 5th DAY OFF

Warm Up

Movement Prep Handout Ankle Mobility Ankle alphabet 2x each leg

Heel to toe walk 2x10 each leg

Hamstring Flexibility Active single leg lowering 2x10 each leg

Hip Mobility 3-Way hip mobility 2x10 each leg

Spiderman to hamstring stretch 2x10 each leg Spiderman lunge to rotation 2x10 each leg

Gluteus Strengthening Band lateral walk 2x10 each side

Shoulder / T-Spine Mobility Wall slide press up and rotation 2x10 each

Balance Single leg squat 2x10 each leg

Band monster walk 2x10 each side

Straight arm forward and backward 2x10 each

Lateral jump to land on one foot 2x10 each

Core Handout Lumbar Spine Stability Forearm bridge

Side bridge

Push up bridge

Side bridge on hand

Unstable surface 3x30 sec

Leg abduction 3x10 each

Unstable surface 3x20 sec

Leg abduction hold 3x10 sec each

Hip extension 3x10 each

Shoulder raises 3x10 each

Foot touches on side 3x10 each

Shoulder raises 3x10 each

Rotation / Movement Resistance / Movement Production Back extension on SB 3x10

MB overhead throws 3x10

Sitting MB overhead throws 3x10

Sitting MB lateral throws 3x10 each

Quad. position elbow to opp. knee touches 3x10 each

Reverse crunch squeezing SB 3x10

Strength #1 Handout Objectives: Quadriceps dominant

Focus on quality and high intensity using heavy weights and long rest between sets

1) Bulgarian split squat 4x6 each side

Rest: 1 min between sets with quadriceps and gluteus stretches

2) Incline dumbell Overhead press 2 sets of:

3) Nordic curls 4x4 reps

Rest: 1 min between sets with hamstrings and gluteus stretches

4) 1-Arm DB Row 4x8 each side

5 reps 75% 4 reps 80% 3 reps 85% 2 reps 90% 1 rep 95%

Rest: 1 min between sets with shoulder and arm stretches

Rest: 1 min between sets with shoulder and arm stretches

Strength #2 Handout Objectives: Hip dominant

Focus on quality and high intensity using heavy weights and long rest between sets

1) Sumo deadlift 4x6 reps

Rest: 1 min between sets with hamstrings and gluteus stretches

2) BB military press 4x8 reps

Rest: 1 min between sets with shoulder and arm stretches

3) DB Step Ups 4x6 reps each

4) Lat pull down 4x8 reps

Rest: 1 min between sets with quadriceps and gluteus stretches

Rest: 1 min b/w sets with shoulder and arm stretches

Circuit Handout Objectives: Combination lift and Reps

4 sets Rest 1 min between each exercise 1) Forward lunge to overhead press 5x each side

2) Lateral lunge to horizontal press 5x each side

3) Reverse lunge to biceps curls 5x each side

Agility #1 Handout Ladder drills Pick 6 patterns and do 4 reps each 1) High Knees - 1 step each 2) High Knees - 2 steps each

3) Lateral High Knees

4) Single Leg Hops

5) Jump outside/inside

6) Carioca

7) Jumps alternating foot position

8) Slalom

9) Lateral High Knees with change of side

10) Forward/Backward movement with change of side

11) High Knees to slalom

12) Jumps Outside/Inside to High Knees

Agility Handout #2 Offensive players 1) Show and turn to sprint behind 2x each side

2) Jog to a sprint to get behind 2x each side

Sprint 15 yds to get behind Sprint 20 yds

Show

Change of pace

Turn (open up)

Jog

3) Show, sprint behind with cut to get front post 2x each side

4) Box sprints with cut 2x each side

1) Sprint 10 yds front post to 10 yds back post

Sprint 10 yds (front post)

2) Sprint 10 yds back post to 10 yards front post

Sprint 10 yds Show

Turn (open up)

5) Pressure drill 2x each side

6) Pressure drill and track back

Pressure 10 yds

Pressure 5 yds

Pressure 5 yds

Pressure 5 yds

Pressure 5 yds Track back 10 yds

Agility Handout #2 Defensive players 1) Step and sprint back 2x each side

2) Step, drop and track back 2x each side

Sprint (track player) 15 yds Sprint (track player) 20 yds Step (5 Pressure (step) 5 yards

3) Drop and turn to track a player on 1vs1 2xeach side

Drop 5 yds

4) Drop and sprint to defend a cross 2x each side Sprint 10 yds to defend front post and move your feet quickly to face a cross

Sprint (track player) 10 yds

Drop 2 yds

Turn Drop 5 yds

5) Pressure (forward and side) and sprint back 2x each side

Sprint back 10 yards

6) Pressure forward and angles 2x each side

Pressure 5 yds

Track back 10 yds

Pressure 5 yds

Pressure 5 yds

Pressure 5 yds