Athlete Training Plans

The training plans posted below are optional and can be done at home without equipment.

 

 

Every Day Stretches:

Stretch:

Each stretch should be held for a count of 10, pause then another count of 10. Control your breath and relax into each stretch as you exhale.

Calf Stretch - Toe pressed up against a firm lateral surface then lean in to stretch.

Dead Stretch - Back straight, knees bent, set up like a dead lift with shoulders over knees over toes then straighten your knees slowly keeping your shoulders down.

Child's Pose - Focus on maintaining a straight back and keeping your glutes in contact with your heels.

Shoulder complex:

            Straight Arm Across Chest - Pull elbow with opposite hand

            Palm Between Shoulder Blades - Pull Elbow straight back over with opposite hand

            Pectoral Stretch - Your Choice

Warm Up:

Instructions: Complete the set 3 times in order.

10 Eagle Jacks

10 Mountain Climbers

10 Body Squats

Day One 

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Prime – Mark off a 10 yard distance on a flat course. Complete each exercise for the 10 yard distance in order. Complete the cycle 3 times.

1 – Walking lunge

2 – Walking Straight-leg calf stretch

3 – Bear Crawl

4 – Skip (A or B)

5 – Duck Walk

 

Sprint Work:

Find a hill that can safely be ran. Mark off a 20 yard course up the hill. You complete the activities up the course, you will rest walking back down the course and immediately start the next rep when you get to back to the bottom. Rest times between sets are mandatory, you should be trying to regain your breath while you walk down and lower your heart rate during the breaks.

Set 1

            Exercise = Sprint 90% of max speed

            Reps = 5 

Rest 60 Seconds

Set 2

            Exercise = Frog Hop

            Reps = 5

Rest 60 Seconds

Set 3

            Exercise = Sprint, Focus on Knee Drive and build speed gradually to 90%

            Reps = 5

Rest 60 Seconds

Set 4

            Exercise = Walking Lunge with high knee drive.

            Reps = 5

Rest 60 Seconds

Set 5

            Exercise = 2 foot hops (Bunny hops)

            Reps = 5 

 

 

 

Day 2

 

Prime: Complete each exercise in order 3 times.

  1. Eagle Jacks x 10

  2. Body Squats x 10

  1. Mountain Climbers x 10

 

Strength work: AMRAP using the time limit for each section. Keep track of your completed sets and reps. Post your scores in the general chat on Hudl and on Social media to challenge your friends

 

Push Up Medley: Time Limit 8 Minutes

Exercises: Complete in order for the indicated number of reps

  1. Standard Pushup x 5

  2. Incline Pushup (Feet on chair or box) x 5

  1. Decline Pushup (Feet on ground, hands on chairs or boxes so your hands can stay below shoulder level) x 5

 

Core Medley 1: Time Limit 8 Minutes

Exercise: Complete in order for the indicated number of reps or for the time indicated.

  1. Hollow Rocks x 5

  2. Super Mans x 10 (1 Second hold at the top)

  3. Flutter Kicks x 5 (4 count)

  1. Russian Twists x 10 (4 count)

 

Fun with Planks: Time Limit 8 Minutes

Exercise: Complete in order for the indicated number of reps or for the time indicated.

  1. Low Plank 20 Seconds (Start counting time once in position)

  2. Side Plank 10 Seconds Each Side

  1. Shoulder Touches x 20 (In push up position take one hand off the ground and touch opposite shoulder, squeeze core through movement and repeat to desired number of reps)

 

 

Day 3

 

Prime: Complete each exercise in order 3 times.

  1. Eagle Jacks x 10

  2. Body Squats x 10

  1. Mountain Climbers x 10

 

Strength Work: Tabatta style set, you will complete the exercise for the set period of time and rest for the required period of time. Repeat until you reach the total work time for each exercise.

 

Exercises: Compete each exercise below in order, rest 1 minute between exercises. For added Difficulty wear a backpack filled with books or other heavy objects.

 

  1. Body Squats – Work 20 seconds, rest 10 seconds, complete 4 total minutes of work.

  2. Side Lunges – Work 20 Seconds, rest 10 seconds, complete 3 total minutes of work.

  3. Reverse Lunges – Work 20 Seconds, rest 10 seconds, complete 3 total minutes of work.

  4. Sit Ups – Work 20 Seconds, rest 10 seconds, complete 4 total minutes of work.

  5. Bent Over Row (Use Backpack or other appropriately waited object) – Work 20 Seconds, rest 10 seconds, complete 3 total minutes of work.

  1. Hand Relief Pushups – Work 20 Seconds, rest 10 seconds, complete 3 total minutes of work.

 

Day 4

 

Prime: Complete each exercise in order 3 times.

  1. Eagle Jacks x 10

  2. Body Squats x 10

  1. Mountain Climbers x 10

 

Play a sport or game with your family and get at least 20 continuous minutes of low-impact exercise (Hike, ride a bike, swim, anything that elevates your heart rate without making your sore).

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PO Box 2645
Issaquah, WA 98027

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