Off Season Work Out

Below is the outline for the off season workout that all of you can use as a guide in planning your own schedule for speed and agility. This ought to be done 2-3 times a week. If you have access to weights and want a program to follow, ask your coaches (as we have that availabble). If you have no access to weights, you can still do body weight exercises and we have programs for that as well.

Warm Up: use our warm up routine, making sure you cover at least 20 yards with each part (we want everyone to know this routine cold before the season)

Suicides: be sure each leg covers 15-20 yards; 10 repetitions; Duck Walk-pushup-Sprint-pushup-Back pedal-pushup-Shuffle-pushup

Ladders: you can create these using tape or a chalk marker; 12-18" between markers/15-20 markers; 5 repetitions of each drill; High knees one foot in each box-High knees both feet in each box-Icky shuffle-Lateral in/out with both feet in each box-Hop scotch

Dot Drill: use tape or chalk to create your dot "mat"; dots are 2' by 3' with dot in center; routine is 5 sets of each drill and repeat twice; Up and back-R foot-L foot-both feet-up and back with a flip.

Shuttles: 5-10-5, 10-20-10, Lateral, Nebraska (do five repetitions of each going Right and Left)

Squares: ten yards on a side; Back pedal-Shuffle-Carioca-Sprint (5 repetitions)

Jump Rope: 10-20 minutes

Warm Up: repeat our routine

REMEMBER THAT YOU ARE WORKING ON GETTING GOOD FORM AND NOT TRYING TO SET SPEED RECORDS. YOU WILL NATURALLY IMPROVE YOUR SPEED AS YOU PRACTICE.

Administrative Requirements

Don't forget that, in order to play in any of our games, you must be registered online for the season. Then you have to turn in your physical form (signed by your doctor), parents' consent to treatment form, a copy of your birth certificate (or any government issued document that shows your date of birth) and a copy of your school schedule (proving you are a high school student).. Finally, you must sell your 30 raffle tickets and turn in the collected money and completed stub for each ticket. Remember, you are still on the team and can attend practices while these requirements are not completed; you just don't play in games until you are done.