WEEK ONE (starting May 29th)
***before each workout, warm up***
Tuesday: 4 x 100 yard sprints in 17 sec with 17 sec rest
4 x 80 in 15 sec with 15 sec rest
4 x 60 in 12 sec with 12 sec rest
Wed: half mile (two laps) – 5 min for skill kids/6 min for big skill kids, walk a lap, run another half mile, and walk a lap.
Thursday: Quarter repeats – sprint a full lap (400) – skill in 75 seconds, big skill in 85/ walk a half lap (200) / sprint another 400/ walk a 200.
Friday: OFF
Saturday: OFF
Sunday: Jog 2 miles (8 laps)
WEEK TWO (starting June 5th)
***before each workout, warm up***
Tuesday: 6 x 100 yard sprints in 17 sec with 17 sec rest
4 x 80 in 15 sec with 15 sec rest
4 x 60 in 12 sec with 12 sec rest
2 x 40 in 7 sec with 7 sec rest
Wed: half mile (two laps) – 5 min for skill kids/6 min for big skill kids, walk a lap, run another half mile, and walk a lap.
Thursday: Quarter repeats – sprint a full lap (400) – skill in 75 seconds, big skill in 85/ walk a half lap (200) / sprint another 400/ walk a 200/ REPEAT again.
Friday: OFF
Saturday: OFF
Sunday: Jog 2 miles (8 laps)
WEEK THREE (June 12th)
***before each workout, warm up***
Tuesday: 8 x 100 yard sprints in 17 sec with 17 sec rest
6 x 80 in 15 sec with 15 sec rest
4 x 60 in 12 sec with 12 sec rest
2 x 40 in 7 sec with 7 sec rest
Wed: half mile (two laps) – 5 min for skill kids/6 min for big skill kids, walk a lap, run another half mile, and walk a lap, ADD another half mile and walk after.
Thursday: Quarter repeats – sprint a full lap (400) – skill in 75 seconds, big skill in 85/ walk a half lap (200) / sprint another 400/ walk a 200/ REPEAT/ REPEAT AGAIN.
Friday: OFF
Saturday: OFF
Sunday: Jog 2 1/2 Miles(10 laps)
WEEK FOUR (JUNE 19TH)
***before each workout, warm up***
Tuesday: 8 x 100 yard sprints in 17 sec with 17 sec rest
6 x 80 in 15 sec with 15 sec rest
6 x 60 in 12 sec with 12 sec rest
4 x 40 in 7 sec with 7 sec rest
Wed: half mile (two laps) – 5 min for skill kids/6 min for big skill kids, walk a lap, run another half mile, and walk a lap, ADD another half mile and walk after.
Thursday: Quarter repeats – sprint a full lap (400) – skill in 75 seconds, big skill in 85/ walk a half lap (200) / sprint another 400/ walk a 200/ REPEAT/ REPEAT AGAIN.
Friday: OFF
Saturday: OFF
Sunday: Jog 2 ½ miles
Optional Dead Period WEEK FIVE
(Begin Wed June 26th)
***before each workout, warm up***
Tuesday: 8 x 100 yard sprints in 17 sec with 17 sec rest
8 x 80 in 15 sec with 15 sec rest
6 x 60 in 12 sec with 12 sec rest
4 x 40 in 7 sec with 7 sec rest
Wed: Quarter repeats - sprint a full lap (400) – skill in 75 seconds, big skill in 85/ walk a half lap (200) / sprint another 400/ walk a 200/ REPEAT/ REPEAT AGAIN.
Thursday: half mile (two laps) – 5 min for skill kids/6 min for big skill kids, walk a lap, run another half mile, and walk a lap, ADD another half mile and walk after.
Friday: OFF
Saturday: OFF
Sunday: Jog 3 miles (12 laps)
Optional Dead Period WEEK SIX
(July 5th, 6th)
***before each workout, warm up***
Thursday: 10 x 100 yard sprints in 17 sec with 17 sec rest
8 x 80 in 15 sec with 15 sec rest
6 x 60 in 12 sec with 12 sec rest
4 x 40 in 7 sec with 7 sec rest
July 11th Monday
Southern Football Running Test
10 X 100 17 seconds
8 X 80 14 seconds
6 X 60 12 seconds
4 X 40 8 seconds
Jog 16 minutes
****NOTE***
- If you currently have a gym membership or weights that you have access to, continue to lift moderately throughout June and early July. Lift no more than two days a week, focusing on the Bench, Squat, and Auxiliary lifts (flys, pull downs, etc.). Continue to work your sit ups all summer
-if you don’t have access to weights, continue to work push-ups and sit ups throughout the summer
***before each workout, warm up***
- high knees
- butt kickers
- high kicks
- cherry pickers
- stretch
Tuesday: 4 x 100 yard sprints in 17 sec with 17 sec rest
4 x 80 in 15 sec with 15 sec rest
4 x 60 in 12 sec with 12 sec rest
Wed: half mile (two laps) – 5 min for skill kids/6 min for big skill kids, walk a lap, run another half mile, and walk a lap.
Thursday: Quarter repeats – sprint a full lap (400) – skill in 75 seconds, big skill in 85/ walk a half lap (200) / sprint another 400/ walk a 200.
Friday: OFF
Saturday: OFF
Sunday: Jog 2 miles (8 laps)
WEEK TWO (starting June 5th)
***before each workout, warm up***
- high knees
- butt kickers
- high kicks
- cherry pickers
- stretch
Tuesday: 6 x 100 yard sprints in 17 sec with 17 sec rest
4 x 80 in 15 sec with 15 sec rest
4 x 60 in 12 sec with 12 sec rest
2 x 40 in 7 sec with 7 sec rest
Wed: half mile (two laps) – 5 min for skill kids/6 min for big skill kids, walk a lap, run another half mile, and walk a lap.
Thursday: Quarter repeats – sprint a full lap (400) – skill in 75 seconds, big skill in 85/ walk a half lap (200) / sprint another 400/ walk a 200/ REPEAT again.
Friday: OFF
Saturday: OFF
Sunday: Jog 2 miles (8 laps)
WEEK THREE (June 12th)
***before each workout, warm up***
- high knees
- butt kickers
- high kicks
- cherry pickers
- stretch
Tuesday: 8 x 100 yard sprints in 17 sec with 17 sec rest
6 x 80 in 15 sec with 15 sec rest
4 x 60 in 12 sec with 12 sec rest
2 x 40 in 7 sec with 7 sec rest
Wed: half mile (two laps) – 5 min for skill kids/6 min for big skill kids, walk a lap, run another half mile, and walk a lap, ADD another half mile and walk after.
Thursday: Quarter repeats – sprint a full lap (400) – skill in 75 seconds, big skill in 85/ walk a half lap (200) / sprint another 400/ walk a 200/ REPEAT/ REPEAT AGAIN.
Friday: OFF
Saturday: OFF
Sunday: Jog 2 1/2 Miles(10 laps)
WEEK FOUR (JUNE 19TH)
***before each workout, warm up***
- high knees
- butt kickers
- high kicks
- cherry pickers
- stretch
Tuesday: 8 x 100 yard sprints in 17 sec with 17 sec rest
6 x 80 in 15 sec with 15 sec rest
6 x 60 in 12 sec with 12 sec rest
4 x 40 in 7 sec with 7 sec rest
Wed: half mile (two laps) – 5 min for skill kids/6 min for big skill kids, walk a lap, run another half mile, and walk a lap, ADD another half mile and walk after.
Thursday: Quarter repeats – sprint a full lap (400) – skill in 75 seconds, big skill in 85/ walk a half lap (200) / sprint another 400/ walk a 200/ REPEAT/ REPEAT AGAIN.
Friday: OFF
Saturday: OFF
Sunday: Jog 2 ½ miles
Optional Dead Period WEEK FIVE
(Begin Wed June 26th)
***before each workout, warm up***
- high knees
- butt kickers
- high kicks
- cherry pickers
- stretch
Tuesday: 8 x 100 yard sprints in 17 sec with 17 sec rest
8 x 80 in 15 sec with 15 sec rest
6 x 60 in 12 sec with 12 sec rest
4 x 40 in 7 sec with 7 sec rest
Wed: Quarter repeats - sprint a full lap (400) – skill in 75 seconds, big skill in 85/ walk a half lap (200) / sprint another 400/ walk a 200/ REPEAT/ REPEAT AGAIN.
Thursday: half mile (two laps) – 5 min for skill kids/6 min for big skill kids, walk a lap, run another half mile, and walk a lap, ADD another half mile and walk after.
Friday: OFF
Saturday: OFF
Sunday: Jog 3 miles (12 laps)
Optional Dead Period WEEK SIX
(July 5th, 6th)
***before each workout, warm up***
- high knees
- butt kickers
- high kicks
- cherry pickers
- stretch
Thursday: 10 x 100 yard sprints in 17 sec with 17 sec rest
8 x 80 in 15 sec with 15 sec rest
6 x 60 in 12 sec with 12 sec rest
4 x 40 in 7 sec with 7 sec rest
July 11th Monday
Southern Football Running Test
10 X 100 17 seconds
8 X 80 14 seconds
6 X 60 12 seconds
4 X 40 8 seconds
Jog 16 minutes
****NOTE***
- If you currently have a gym membership or weights that you have access to, continue to lift moderately throughout June and early July. Lift no more than two days a week, focusing on the Bench, Squat, and Auxiliary lifts (flys, pull downs, etc.). Continue to work your sit ups all summer
-if you don’t have access to weights, continue to work push-ups and sit ups throughout the summer