Våra Baskrav
- 30 armhävningar eller mer på 1 min.
- 30 situp eller mer på 1 min.
- 30 knäböj med pinne över huvudet, fri tid.
- Hoppa hopprep i 5 min, fri stil.
- Stå i plankan diagonal i 15 sec.
- Stå i sidoplankan i 15 sec.
- Stå i vanlig planka i 15 sec.
Vi fick ett brev från vår nya fyscoach (2011-01-10), med ett upplägg för träning
DAMLANDSLAG
STRENGTH and CONDITIONING
FLEXIBILITY AND AGILITY
Iron Cross - 10
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Spiderman - 10 yards |
Scorpion - 10
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Squat Jump - 10 |
| Body Weight Squat - 10 |
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Double Arm Skip - 10 yards |
4 point Lunge-5R/5L
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Single Arm Skip - 10 yards |
Inchworms - 5
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Carioca Right Leg - 10 yards |
Single Leg Toe Touch - 10 yards
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Carioca Left Leg - 10 yards |
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High Knees - 10 yards |
BODYWEIGHT TRAINING
PURPOSE
BE ABLE TO HANDLE YOUR OWN BODYWEIGHT BEFORE PROGRESSING TO WEIGHT TRAINING.
GOAL
BE ABLE TO DO: PULL UPS 2-8 REPS. PUSH UPS 10-30. SIT UPS 40+ ALL IN A ROW
SPECIFIC INTENSITY
SIMULATE THE TEMPO OF football; ALLOW 10-20 SECONDS REST BETWEEN EXERCISES.
VOLUME
UP TO 5 COMPLETE CIRCUITS
FREQUENCY
2 DAYS A WEEK TO START/3 DAYS A WEEK LATER EITHER CIRCUIT
| CIRCUIT #1 |
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CIRCUIT #2 |
| Squat - 20 |
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Split Squat - 10 Each Leg |
| Pushup - Max |
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Pushup - Max |
| Walking Lunge - 10 Each Leg |
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Alt. Hand/Toe Touch - 20 |
| Squat Jumps - 10 |
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Pull-Up - Max |
| Step-Up - 10 Each Leg |
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Walking Lunge With Twist - 10 Each Leg |
| Chin-Up - Max |
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Good Morning - 10 |
| Belly Böaster - 10 |
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Kneeling Glute-Ham. - 10 |
| Alternate Straight Leg - 10 |
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Lateral Lunges - 10 |
Follow the circuits with any type of change
of direction work or agility work that you desire:
Cones
Ladders
Hurdles
Shuttles
Grass Drills
Dot Drills
Bag Drills
etc.
If desired, follow the end of the workout with a 5-10 minute gentle static stretch that addresses each body part as a warm down and enhancement of flexibility. If you are already weight training, check and see that you meet the body weight goals. The flexibility and agility part of the workout are recommended as a vital part of any workout, do them.
If you do not understand some of the exercises, just google them...
ex spiderman exercise http://www.youtube.com/watch?v=g4p8ie6Tdq8 |