• 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