FL
• Conditioning—4 Weeks
January 10th–February 4th
Monday-Wednesday-Friday (except MLK)
Tuesday OR Wednesday OR Thursday
40 yd sprint (3 attempts, 6.5 seconds or faster)
4 x 10 Shuttle Run (3 attempts, 14 seconds or faster)
§ https://www.youtube.com/watch?v=Zcj_xdwLnNc
Push Ups (1 attempt, 16 or more)
Sit Ups (1 attempt, 30 or more)
1-mile run (1 attempt, 10 minutes or faster)
6 Catch Attempts (Flag, Post, Fly; each from the left, then the right)
•If you play soccer or basketball, and make it past districts, 2nd try-out will be held later
CONDITIONING
3 times a week
KINETIC/INDIVIDUAL
High Knee Skips2-count
Butt Kick Skips2-count
Bounders2-count
Lunges2-count
Side Lunges4-count
(20 yds EACH)
Tapioca (both ways)
Karioca (both ways)
Striders
Backward Striders
SIT UPS—1 set, as many as you can do
PUSH UPS—1 set, as many as you can do
1-Mile Run
DOTS DRILS—10 repetitions each (you can make your own dots following picture to the right)
Up & Back
Right Foot
Left Foot
Both Feet
Turn Around
LADDERS—use a ladder or make your own with chalk on driveway/sidewalk
Lateral High Knee Runs
Skip and Crossover
Hip Flip
2 In, 2 Out
Icky Shuffle
SHUTTLE DRILL—https://www.youtube.com/watch?v=Zcj_xdwLnNc
SPRINTS
8 x 50 yds
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FL