1) Track Work
a) 400 Meter Sprint- On a track, one time around
b) 200 Meter Sprint- On a track, a turn and a straightaway
c) 100 Meter Sprint- On a track, a straightaway
d) 50 Meter Sprint- On a track, ½ of a straightaway
2) Mile Runs
a) 2 Mile Run = 8 laps around a track
b) 3 Mile Run = 12 laps around a track
3) 300 yd Shuttle
a) Football Field- Start on the goal line and sprint to the 50 yd line and sprint back to the starting line for a total of 3 round trips. (6x50yds=300yds)
b) Court- 10 lengths of the court total. A length=1. If you think your court is short I recommend going to a football field.
c) Upon completion of the 300 yd shuttle, rest exactly the time given and repeat the set.
a) The width of a basketball court, sideline=1. Upon completion of the 17, rest exactly the time given and repeat the set.
a) Court/Field- sprint diagonally across the court/field and jog the width to recover. Once you reach the corner sprint diagonally across again. Continue on in this manner for the given amount of time.
6) 4 Corners
a) Court/Field- sprint the length of the court/field and jog the width to recover.
b) Track- sprint the straight-aways and jog the curves.
c) Continue in this manner for the given amount of time and/or distance.
a) Track- This run is a tough one! It is a total of 10 laps around the track broken down like so:
· Run 1 lap, upon completion do 30 push-ups
· Run 2 laps, upon completion do 30 crunches
· Run 3 laps, upon completion do 30 body weight squats
· Run 4 laps, upon completion do 30 line hops
a) Alternate jog to run to sprint and back to jog in 15sec+ intervals. Continue on for given amount of time/distance. A jog is a comfortable pace, run is faster than your jog and sprint is all out effort! If you are doing this on a court change from jog/run/sprint after each length of the court.
9) Championship Sprint (CS)
a) This is your pre-season conditioning test! Your goal for September is to run 20 lines (suicides) in 20 minutes each under 40 sec. with a 20 sec rest! PREPARE!!!