Conditioning Schedule 2008

(Any conditioning activity requires stretching before activity and after activity)

Monday July 7^th – 150 touches on the ball.  This can be done several ways.  Juggling, Dribbling in tight spaces, working on your moves and any previous activities we have done in the past.  Anything involving dribbling should be done at game speed.  1 mile run. 

Tuesday July 8^th – 150 touches on the ball.  1 mile run.  Do five 20 yards long Plyometrics Standing Long jump.  (Keep both feet together) Do not hop.  Land and go again.  5 x 20 yards. 

Wednesday July 9^th – 1 to 2 mile run. 150 touches on the ball.  Five 50 yard runs working on your strides.  This is a sprint but you should stretch your stride as far as possible.  15 second break in between each.  Five 50-yard runs high knees.  15 second break in between each. 

Thursday July 10^th – 1 to 2 mile run.  150 touches on the ball.  (2) 200’s (half a lap around the track) in 40 seconds.  1:30 minute break in between each. 

Friday July 11^th, Saturday July 12^th, Sunday July 13^th – Off Days

Monday July 14^th – 2 mile run.  150 touches on the ball.  Run 2 300’s (3/4 of a lap around the track) in 60 seconds each.  2:15 minute break in between each.

Tuesday July 15^th – 250 touches on the ball.  Run 2 400’s (full lap around the track) in 85 seconds each.  3:15 minute break in between each. 

Wednesday July 16^th – 2 mile run.  250 touches on the ball.  Six standing long jumps for a distance of 20 yards.  6 times x 20 yards. 

Thursday July 17^th – 2 to 3 mile run.  250 touches on the ball 6 strides, 6 high knees of 50 yards each.  15 second break in between each.

Friday July 18^th, Saturday July 19 Sunday July 20^th – Off Days

Monday July 21^st – 3 mile run.  250 touches on the ball.  Run three 300’s each in 60 seconds each with a 2:15 minute break in between each.

Tuesday July 22^nd – 350 touches on the ball.  Run 3 400’s in 85 seconds each with a 3:15 minute break in between each.

Wednesday July 23^rd – 3 mile run.  350 touches on the ball.  Standing long jump 6 x 20 yards. 

Thursday July 24^th – 3 mile run.  350 touches on the ball.  Six strides, Six high knees 50 yards of each with a 15 second break in between each. 

Friday July 25^th, Saturday July 26^th, Sunday July 27^th – Off Days

Anyone Attending the Team Camp the Week of July 27^th is excused from the Conditioning Schedule

Monday July 28^th – 3 to 4 mile run.  350 touches on the ball.  Run three 300’s in 60 seconds each with a 2:15 minute break in between each.

Tuesday July29^th – 450 touches on the ball.  Run three 400’s in 85 seconds each with a 3:15 minute break in between each. 

Wednesday July 30^th – 450 touches on the ball.  4 mile run.

Thursday July 31^st – Run 3 400’s in 85 seconds each with a 3:15 minute break in between each.  Run 3 300’s in 60 seconds each with a 2:15 minute break in between each.  Run 3 200’s in 40 seconds each with a 1:30 minute break in between each. 

Friday August 1^st, Saturday August 2^nd, Sunday August 3^rd – Off Days

You do not have to do this all at once.  If you can space it out through the day or during the week.  You are given three days off that you can use to space it out if you would like.  This will prepare you for the upcoming preseason.  You can do this!  See you on August 6^th. 

“You don’t win if you don’t have the desperation that win-at-all costs attitude.” 

Steve Yzerman

conditioningschedule08.doc