ELITE Summer Workout Program
BODY CIRCUIT TRAINING
Each exercise is to be performed for 45 seconds with a 45 second rest in between exercises.
Do 2 rotations of the assigned body circuit with a 3-minute rest in between circuits.
Prior to starting the circuit, make sure you do the following:
1. 5-minute warm-up – any type of cardio or running.
2. A comprehensive full body stretch.
1. Squat Jumps
2. Lunges – alternate legs.
3. Bicycle crunches – hands behind head, legs off the ground, opposite elbow to knee.
4. Push ups
5. Broad jumps – jump as far out as you can. Yes for 45 seconds
6. Bench dips – hands on a bench or chair, feet straight out on the floor, lower yourself until upper arm is parallel with the floor
7. Burpees – jump, hands on ground, extend you legs into a push up position, legs back to chest, jump.
8. Push ups – feet far apart
9. Hip ups – lie on your back, legs straight up in the air, shoot your hips to the ceiling.
10. Bicycle Jumps – right foot in front, left foot back, jump as high as possible and alternate feet – 20 jumps
JUMP ROPE PROGRAM- (serves as a good warm up before ball work)
Basic Jump – jump with both feet together
Alternate – alternate feet when you jump. Visualize jogging while you jump
Split Jump – jump with one foot forward and alternate in between jumps. Be sure to shuffle the feet keeping them a few inches apart.
Slalom – alternate jumps from right to left. Feet are together and shoulders are square. The action should be similar to a skier. Make sure your shoulders stay over your hips.
X Factor – cross your arms tightly at waist level on the forward swing of the rope. Uncross your arms on the second jump. Continue to alternate every other jump.
Rocky – swing the rope to one side of your body with the rope closed, then swing it to the other side in the same manner. Open the rope and jump through (side, side, and through).
Side Split Jump – start with the basic 2-foot bounce, then move your feet out about shoulder width apart. Alternate between jumps.
Jump Rope PROGRAM:
#1 – 200 jumps
#2 – pick 4 jumps – 20 seconds jump/40 seconds rest – 2 rotations
#3 – 400 jumps
#4 – pick 4 jumps – 30 sec. jump/30 sec. rest – 2 rotations
#5 – 10 x 60 jumps (1 minute rest)
#6 – 700 jumps
#7 – pick 4 jumps – 40 sec. jump/20 sec. rest – 2 rotations
#8 – 10 x 80 jumps (1 minute rest)
#9 – pick 4 jumps – 50 sec. jump/10 sec. rest – 2 rotations
#10 – 900 jumps
CONDITIONING- 2 days a week
120′s
These are 120 yard sprints (the length of a full size field).
• Place one marker at starting line and one at 120 yards out
• Full sprint to marker within 20 seconds
• Jog back to starting line
• You are allotted 55 seconds after the sprint to get back to starting point before you must go again.
• You may use an additional 15 seconds after the 3rd, 6th, and 9th sprints
• Do 10 120s
Mile and a half run:
Players will be expected to complete 1.5 miles in less than 10 minutes
Ball Work:
Wall Work- Passing / Receiving on the Ground, focusing on the soles of your feet.
1 2 touch 1 foot
2 1 touch slow and smooth
4 2 touch stop with sole
5 2 touch rectangle 2 feet
6 2 touch triangle 2 feet
Shooting:
1 2 touch stop with sole
Receiving in the Air
(Self Throw)
1 laces
2 inside and outside of foot
3 thigh
4 Chest
Skills- Players will responsible for mastering all skill sets.
Toe taps in all directions
Foundation in all directions
Sweeps in all directions
Brushes
Brush taps
Two taps and a brush
Inside and outside of both feet hopping and standing
1234
V-cuts
Two tap V-cuts
Two tap outside inside
Hopping V-cuts
Two tap hopping V-cuts
Sole V-kruff pull back to inside touch
Michaels move
Ghost touch scissor double tap
Moves:
Scissors
Step over
Maradonna
Ghost touch
Ghost touch scissor
Brush stepover
Kruff turn
Snake
Figure “8’s”
• Markers should be 15 yards apart
• Use just the inside of your feet – 6 times
• Use just the outside of your feet ñ 6 times
• Use just right foot ñ 6 times
• Use just left foot ñ 6 times
• Accelerate to each cone as if you are beating an opponent
• As you round the marker, use quick touches to improve technical speed
Ball Control (10 minutes)
1. Jog while dribbling ball, changing direction and speed. Use a confined area so many changes as necessary.
(1 minute)
2. Head juggling (1 minute)
3. Throw ball up, jump to receive and stop the ball with your head, settle it to your feet, and move off quickly. Repeat. (1 minute)
4. Thigh juggling (1 minute)
5. Throw ball up, jump to receive and stop the ball with your chest, settle it to your feet, and move off quickly. Repeat. (1 minute)
6. Starting in a sitting position, throw the ball up, get up and stop the ball before it hits the ground, settle it to your feet, and move off quickly. Repeat using head, chest, thighs, and both feet in that order to trap the ball. (2 minutes)
7. Combined juggling using 12 parts of the body: shoulders, chest, thighs, outside, inside, and instep of both feet. (2 minutes)
8. Juggle using only the instep (laces) and keep the ball below your waist. (1 minute)
