|
Plyometrics: |
Rest 60 seconds between each set. |
| Squat
Jump: |
Squat down until your thigh is about
parallel to the ground, explode forcefully and jump as high as
possible. It's like a rebound in basketball. Make sure that you
squat down on your heels and push firm your toes as you get off
the ground. Also, land softly on the ball of your feet. |
| Triple
Jump: |
Do three consecutive broad jumps for
distance. Make sure you don't stop between each jump. |
| Penta-Jump: |
Do five consecutive broad jumps for
distance. Make sure you don't stop between each jump. |
| Skater
Jump: |
In place, jump from side to side.
For example, start on left leg, push off to the right, land on
the right leg, immediately push off on the right leg to the
left, land on the left leg, etc. It's like a speed skater. |
|
| Starts:
|
Each start is followed by a 10 yard
sprint. Rest 20-30 seconds between each start. |
| Push
Up: |
Get down on the ground on your
belly. Hands should be in a push up position. On a signal push
up and sprint out 10 yd. |
| Seated: |
Sit facing the opposite direction of
where you will be sprinting. On a signal, get up and turn and
sprint 10 yd. Make sure to alternate the side you turn on as you
are getting up from your seated-position. |
| On
Back: |
On Back: Lay on your back. On a
signal, roll over and get up and finish with a 10 yd sprint.
Make sure to alternate the side you roll over to. |
| Forward
Roll: |
From a crouch down position, perform
a forward roll, get up and sprint out 10 yd. Make sure to tuck
your head in when you forward roll. |
|
Backward Roll: |
From a crouch down position, facing
the opposite direction of where you will sprint, perform a
backward roll, get up and sprint out 10 yd. Again make sure to
tuck your head in as you backward roll. |
| Head
N' Go: |
From a standing position, simulate a
header and sprint out 10 yd. If you have someone who can throw a
ball to you, that's even better. Make sure to alternate
offensive and defensive headers. |
|
Falling: |
From a standing position, put your
toes on a line and let yourself fall forward until you have to
take a step and sprint out 10 yd. |
|
| Speed:
|
Make sure to sprint at as fast as
you can, don't hold back You can only get faster by running
fast. Resting times for each distance are as follows: 60 yd. =60
seconds, 40 yd. =40 seconds, 30 yd= 30 seconds, 20 yd= 20
seconds, and 10 yd= 15 seconds. |
* Measure out the described
distance and perform all out sprints. Make sure to follow the
resting times prescribed.
|
|
|
Agility: |
Rest for 30-40 seconds between each
repetition for the following exercises:
W-drill, 5 yd-10 yd-5 yd and Star Drill For the 5 yd-10 yd-15
yd, rest 60 seconds. Run at the highest speed you can without
losing control as you change direction. |
|
W-Drill: |
You need five cones. Make the letter
W with the cones placing them 5 yards apart. |
| |
a. Sprint: Sprint around the
cones. Concentrate on making good cuts.
|
| |
b. Sprint + Backpedal: Sprint
to the first cone, backpedal back to the second cone, sprint
to the third etc.
|
| |
c. Shuffle + Sprint: Shuffle to
the first cone, sprint to the second cone, shuffle to the
third cone etc.
|
| 5 yd-10
yd-5 yd: |
You need three cones. Place two
cones 10 yd apart; place the third cone in the middle. Start at
the middle cone, on a signal sprint 5 yd to the cone to the
right of you, touch the cone with your hand and change direction
and start sprinting to the furthest cone away from you, i.e., 10
yd, touch the cone and change direction and sprint to the middle
cone and finish by touching the middle cone. Alternate direction
of your start, i.e., start to the left some times and start to
the right some times. |
| Star
Drill: |
You need five cones. Make a square
box with four cones 5 yd apart. Place the fifth cone in the
middle of the box. Start in the middle, sprint to one of the
comers and back to the middle, sprint to a different comer and
back to the middle until you have touched all four comers. Do
not run a long diagonal, always make a cut at the middle cone. |
| 5 yd-10
yd-15 yd: |
Measure three points, 5 yd, 10 yd,
and 15 yd. Place a cone on these spots. |
| |
a. Sprint: Sprint 5 yd and
back, 10 yd and back, and 15 yd and back.
|
| |
b. Sprint + Backpedal: Sprint 5
yd and backpedal back, sprint 10 yd and backpedal back, and
sprint 15 yd and backpedal back.
|
| |
c. Shuffle + Sprint: Shuffle 5
yd and sprint back, shuffle 10 yd and sprint back, and shuffle
15 yd and sprint back. Make sure to face different directions
when you shuffle so that you will have shuffled in both
directions.
|
|
|
Conditioning: |
Run as hard as you possibly can
during these drills, you will be tested and timed in some of
these during the next phase of ODP. Time yourself frequently and
record your times to measure your improvements.
Rest 4 minutes between each 11 x 100, rest 3 minutes between
each 600 yd shuttle, and rest 2 minutes between each 300 yd
shuttle. |
| 11 x
100: |
Place two cones exactly 100 yd
apart. Run between the cones until you have finished 11 x 100 yd
without stopping. |
| 600 yd
Shuttle: |
a.
Short-Long: |
Place
cones at 40,50,60,70, and 80 yd. Run to the 40 yd cone and back,
50 yd cone and back, 60 yd cone and back, 70 yd cone and back,
and 80 yd cone and back. |
| |
b.
Long-Short: |
Place
cones at 40,50,60,70, and 80 yd. Run
to the 80 yd and back, 70 yd and back, 60 yd and back, 50 yd and
back, and 40 yd and back. |
| |
c. 6 x
100 yd: |
Place
two cones 100 yd apart and run 100 yd six times without
stopping. |
| 300 yd
Shuttle: |
a.
Short-Long: |
Place
cones at 10,20,30,40, and 50 yd. Run
to the 10 yd cone and back, 20 yd cone and back, 30 yd cone and
back, 40 yd cone and back, and 50 yd cone and back. |
| |
b.
Long-Short: |
Place
cones at 10,20,30,40, and 50 yd. Run to the 50 yd and back, 40
yd and back, 30 yd and back, 20 yd and back, and 10 yd and back. |
| |
c. 6 x
50 yd: |
Place
two cones 50 yd apart. Run 50 yd six times without stopping. |
CONDITIONING TEST TIMES
|
These
are the tests that will be distributed when you arrive for the
February camp. One type of test will be performed a day. The
test will vary between age groups, just find your age group
and look at the times we want you to make it in.
|
|
1989 - 1990: |
11 X
100 YD TIME: |
Girls - Under
4:50 Minimum
Boys - Under 4:30 Minimum |
| |
600 YD
SHUTTLE: |
|
| |
A.
SHORT-LONG TIME: |
Girls - Under 2:35 Minimum
Boys - Under 2:20 Minimum |
| |
REST: 3
MINUTES |
|
| |
B. 6 X
100 TIME: |
Girls - Under 2:30 Minimum
Boys - Under 2:15 Minimum |
| |
300 YD
SHUTTLE: |
|
| |
A.
SHORT-LONG TIME: |
Girls - Under 1:06 Minimum
Boys - Under 1:00 Minimum |
|
|
1987 - 1988: |
11 X
100 YD TIME: |
Girls - Under
4:40 Minimum
Boys - Under 4:15 Minimum |
| |
600 YD
SHUTTLE: |
|
| |
A.
SHORT-LONG TIME: |
Girls - Under 2:30 Minimum
Boys - Under 2:15 Minimum |
| |
REST: 3
MINUTES |
|
| |
B. 6 X
100 YD TIME: |
Girls - Under 2:25 Minimum
Boys - Under 2:10 Minimum |
| |
300 YD
SHUTTLE: |
|
| |
A.
SHORT-LONG TIME: |
Girls - Under 1:04 Minimum
Boys - Under 0:58 Minimum |
| |
REST:
2:30 MINUTES |
|
| |
B.6 x
50YD TIME: |
Girls - Under 1:03 Minimum
Boys - Under 0:57 Minimum |
|
|
1985 - 1986: |
11 x
100 YD TIME: |
Girls - Under
4:30 Minimum
Boys - Under 4:05 Minimum |
| |
600 YD
SHUTTLE: |
|
| |
A.
SHORT-LONG TIME: |
Girls - Under 2:25 Minimum
Boys - Under 2:05 Minimum |
| |
REST: 3
MINUTES |
|
| |
B.
LONG-SHORT TIME: |
Girls - Under 2:30 Minimum
Boys - Under 2:12 Minimum |
| |
REST: 3
MINUTES |
|
| |
C. 6 X
100 YD TIME: |
Girls - Under 2:25 Minimum
Boys - Under 2:08 Minimum |
| |
300 YDS
SHUTTLE: |
|
| |
A.
SHORT-LONG TIME: |
Girls - Under 1:03 Minimum
Boys - Under 0:56 Minimum |
| |
REST: 2
MINUTES |
|
| |
B.
LONG-SHORT TIME: |
Girls - Under 1:06 Minimum
Boys - Under 1:00 Minimum |
|
