Girls can pick any of the 5 workout sets below and should try and complete 4-5x per week in the off-season.Keeping track of times and reps would be helpful as well, so the girls can track progress.
1) 300 Yard Shuttle Run 2x
Directions- from the starting line, sprint out to a point 50 yards distant and back; then 40 yards and back, then 30 yards and back; 20 yards and back; and finally 10 yards and back to finish shuttle. Complete this again with a two minute rest Remember, you must run this all out in both trials.
2) 14x "Liners", 100% effort
Liners Course as follows: Start at goal line, run to first cone 10 yards away and return to goal line, run to second cone 20 yards away and return to goal line, run to third cone 30 yards away and return to goal line. Work/rest interval should be 1/3.
3) 6 yard repeats
Directions- from starting line, sprint out to a point 6 yards away, turn and sprint back. Repeat this again, and then one more time. This will equal 3 round trips. (36 yards total distance for one turn.) Do a total of 5 turns with 30 seconds recovery in between.
50 yards out and back in 18 sec. Rest 18 sec. and go again. Do a total of 6 reps. Rest 2 minutes upon completion of this.
40 yards out and back in 15 sec. Rest 15 sec. and go again. Do a total of 8 reps. Rest 2 minutes upon completion of this.
30 yards out and back in 12 sec. Rest 12 sec. and go again. Do a total of 10 reps. Rest 2 minutes upon completion of this.
20 yards out and back in 9 sec. Rest 9 sec. and go again. Do a total of 12 reps.
1. Shuttle run with push-up.
Directions- from start, sprint to 20 yard marker, drop and do 1 pushup, then run back to start and do 1 pushup. Continue this sequence to the 30 yard marker, the 40 yard marker, the 50 yard marker and the 60 yard marker. Time yourself on this. Give yourself as much rest as it took to complete. Work/rest ratio: 1/1
2. Repeat this starting from the 60 yard marker and working down.
6 x 30 yard sprint 8 x 15 yard sprint 10 x 5 yard sprint
Directions- Sprint 30 yards to marker, stay there. Rest 30 sec. and sprint back. Do this a total of 6 times. Rest 2 minutes, then sprint 15 yards to marker, stay there. Rest 30 sec. and sprint back. Do this a total of 8 times. Rest 2 minutes. Then sprint 5 yards to marker, stay there. Rest 10 sec. and sprint back. Do this a total of 10 times.
1. 10 yard Shuttle Sprint
Directions- From start, sprint 10 yards to marker, turn and sprint back 10 yards. Repeat this without stopping 3 more times. Total distance of this run is 80 yards. Work/rest is ½. Do this shuttle 5 times to complete this phase of the workout.
2. "Stink Run"
Directions- From start, run out to marker 40 yards, turn and go back to start, turn at start and go out to marker again, turn and come back to start, repeat this one more time. Total distance of run is 240 yards. Work/rest= 1/1. Do this a total of 5 times.
3. 15 minute cool down jog.
1. 300 yard Shuttle Run (25 yard course)
Directions- From start, run out 25 yards to marker, turn and run back. Repeat this 5 more times without stopping. A good time for this is in the low to mid 50's. Work/rest= ½. Do this for a total of 8 times.
Directions- using ½ of a soccer field, begin by walking for 30 sec. then jogging for 30 sec. and then sprinting for 30 sec. Continue to do this sequence of walk, jog, sprint for a total time of 12 minutes. In this exercise you will constantly be moving but at different speeds.