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Hi Everyone -

This optional preseason workout was designed by Kim Cowherd-Iacovazzi.

There is a speed workout, an endurance workout, and a combination workout.

The goal is to have the girls work to their full potential - and even push themselves a bit!   We are hoping that by summer's end, most girls can do one of the workouts in it's entirety (with the full # of repetitions suggested).

For maximum benefit, alternate the choice of your workout (#1, 2, or 3) during the week.  These workouts, if consistently and honestly completed, will give you that desired advantage at the start of the fall season!!



WORKOUT  #1  - SPEED
Warm-up (jump rope – jog 5 min)
Stretch (10 min)
Push-ups: 2 sets of 5-10 repetitions
Sit-ups: 2 sets of 10-20 repetitions (crunches)
Lunges: 50 yds (1-2 sets)
SPRINTS - Ladders on a football field: sprint 10 yds and jog back, sprint 20 yds and jog back, sprint 30 yds and jog back, sprint 40 yds and jog back, etc (all the way to 100 yds)
 
WORKOUT #2   - ENDURANCE
Warm-up (jump rope – jog 5 min)
Stretch (10 min)
30 seconds push-ups
30 seconds sit-ups
30 seconds squat thrusts
Do all three one after the other without rest (2 – 5 sets)
RUN – start at ½ mile and work up to 2 miles (GOAL: 15-20 minutes continuous running)

WORKOUT #3  - COMBO – SPEED AND ENDURANCE
Warm-up (jump rope – jog 5 min)
Stretch (10 min)
Push-ups (2 sets of 5-10 repetitions)
Sit-ups (2 sets of 10-20 repetitions)
Planks (2 sets-hold for 30 seconds – 1 minute)
RUN - 10-20 minutes of continuous running
SPRINTS – 100 yds (2 – 5 repetitions)