Abdominal Training: 3 – 5 minutes

· 6 to 10 exercises, 30 seconds each exercise.

· Start with lower abs, progress to obliques; finish with mid/upper abs.

Jumping Rope: 3 – 5 minutes

· 6 to 10 different movements, 30 seconds each movement.

Functional Hip Mobility: 3 – 5 minutes

· Perform 8 to 12 exercises, 10 repetitions each.

STANDING

· Knee up, Toe up

· Leg straight, Raise to front

· Leg straight, Raise to side

· Knee up to chest, Press straight back

· Knee tucked, Kick to side

· Knee up, Open hips

· Bottom of squat, walk-out and back in

ALL FOURS

· Leg straight, foot flexed, Raise up

· Knee to chest, Press back and up

· Leg straight to side, Raise up

· Fire hydrant

· Knee tucked, Out to side and up

· Leg straight and parallel to ground, To side and back

· Knee tucked, touch knee to shoulder, and Straight back

DRILLS

High Knees: (20 yds out, 20 yds back). ½ to ¾ speed. Get the knees to waist height. Repeat 2-3 times.
Butt Kicks: (20 yds out, 20 yds back). ½ to ¾ speed. Simply jogging motion in which the foot coming off the ground is brought all the way up to the buttocks. Repeat 2-3 times.
Power Steps: Spread your legs slightly wider than shoulder width (toes forward). Lift your right foot and move it laterally out to the right. Then, keeping toes forward, pull your left leg over towards the right. Repeat for 20 yards, then go towards the left. Half-speed. Repeat 3-4 times.
Wheel barrel Walks: Hold the athletes feet while they walk on their hands. Try to go around 10 yards. Rest 15 seconds. Repeat 5 times. Form is more important than speed. Keep that mid-section tight, no sagging!
Starburst: Arrange five cones in a square with one in the center. Start at one corner of the square and, keeping a low center of gravity, dash to the center and out to another corner cone, then back to the center and out to the next corner cone. Continue till all corners and end where you started. Repeat 2-3 times.
High Split Jump: In a standing position, split your feet front to back with about eighteen inches between toe and heel. Put your hands on your hips and keep them there. Sit slightly down, keeping your body weight centered and distributed equally between front and back feet. Jump vertically into the air and switch the feet, putting the front foot in back and the back foot in front. As you do so, the heels should cycle through and contact the buttocks in a sprinting / cycling fashion. Upon ground contact, explode immediately into the air. Work on time, start with 30 seconds and continue to increase time 5 -10 seconds each workout.

STRETCH

Spend 5 minutes stretching lower and upper body. Use this time to encourage them on their performance, and explain why exercising is important.

Workout #2 (2 X Week)

Warm-up run: 400 to 600 yards.
Stretching: spend 5 to 10 minutes. Start at the head and shoulder and work your way down to the feet.

Runs

· 6 Starts. 10 yards each. Be sure first step is forward.

· Stance backpedal at ½ speed for 15 yds; repeat twice.

· Stance backpedal at ¾ speed for 15 yds; repeat twice.

· Stance backpedal at full speed for 15 yds; repeat 4 times.

· Lateral shuffle: 15 yds right, 15 yds left, backpedal 5 yds, then turn and sprint 10 yds.

· Stance backpedal: 90 degree sprint 15 yds; repeat 4 times to right, 4 times to left.

· Stance backpedal: down a line, swivel right, swivel left, right, left, six times each way for 30 yds.

· High-knee lateral: run 15 yds, 8 times-four right and four left.

· Pass drop: backpedal 10 yds, break and sprint forward10 yds; repeat 5 times at 45 degrees right and 45 degrees left.

· Run in place for 5 seconds, belly slam on grass, get up, seat roll right, seat roll left, get up and sprint 10 yds ; repeat 6 times.

· Stance start: ¾ speed for 15 yds, burst 10 yds.

· Cool down: easy jog 400 to 600 yards and some easy stretching.