Conditioing Session

Hey Isa here is a little something for you today....

If you can get to Stevens I want you to use the field, if the field isn't open you can use that soccer field down near the river or any field about the length of a football field.

I want you to start very slow and we will progress as you get a little better.

Warmup
30 Jumping Jacks
10 Bodyweight Lunges- Make sure you hold the stretch for a little time in between to stretch your hip flexors.
10/leg Walking Knee Hugs
10/leg Walking Quad Stretch
10 Inchworms
10 Spiderman's

After the warmup we are going to do some sprinting. I want you guys to be conditioned but I want you to wait for that until the end of this session. You are going to do short sprints. If you are at the school do them from the end line to the top of the goalie box it would be about 20 yards, or 60 feet. You are going to go as hard as you can for the sprints, and I want you to have a COMPLETE rest in between each sprint. Catch your breath, let your heart rate go down completely so you can really get all out efforts in. The rest is the key to this entire thing so don't cut it short. Take your time and do it right. So you will do 10 Sprints*20 yards with a complete rest probably 90 seconds or so. After you do these you are going to do what are called strides.

Strides are going to help you really work on your runnning form and give you the oppurtunity to get a little conditioning in. You will stride full field and a steady pace. A stride is somewhere between a jog and a full out sprint, if tha makes sense. We are going to start slow and you will do 5 today. Again these are nice and easy, you will give yourself quite a bit of a break for these as well. Catch your breath and go again.

So the workout will look something like this...........

Warmup
Sprints 10*20 yards with COMPLETE REST
Striders 5*100 yards with almost complete REST.

You will do this in addition to your workout. Do the sprints first then the lifting.

Have fun.