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CARDIO Examples (3-5 cardio exercises a week):

  • 25 min at 8:30 min/mile pace
  • 2 minute warmup; 4 cycles of - 2 minutes (@ 10 min/mile pace), 1 minute (@ 8 min/mile pace); 2 cycles of  2 minutes (@ 10 min/mile pace), 2 minutes (@ 8 min/mile pace); 2 cycles of  1 minute (@ 10 min/mile pace), 2 minutes (@ 8 min/mile pace)
  • 2 miles of egg shells
    • Track: stride the straights, jog the curves
    • Field: sprint the widths, jog the lengths
  • 3 miles in 30 minutes or less
  • 40 minute bike with slight resistance
  • Elliptical -  40 min. at steady pace
  • Increase and Demand
    • Track or field: divide into four segments (curves/straights or widths/lengths) - sprint one, jog three; sprint two, jog two; sprint three, jog one; sprint four; walk an entire lap
  • 1 mile in 9-9:30 min.; rest 2 min.; 1 mile in 8:30-9 min.; rest 2 min.; 1 mile in 8-8:30 min.
  • 30 minute stadium run:
    • Cycles: Sprint up one, jog across and down another and continue in a circle
    • Straight: Sprint up, walk down, no rest in between each rep
  • 4 miles in 45 minutes or less
  • Bike 60 minutes
  • Treadmill - jog 15 min. flat; 10 min. incline 2.0-4.0; 10 min. incline 6.0-8.0
  • Swim, basketball, soccer, racquetball, etc. for 30-50 min.
  • 30 minutes @ 9 min/mile pace
  • 5 Internationals (Full field shuttle: goal line extended to restraining and back, to half and back, to opposite restraining and back, to opposite goal line, and back)



Day A: 

Week 1-4: Do each exercise 3 times for 30 seconds with a 15 second break in-between sets and a 45 second break in between exercises

Week 5-8: Do each exercise 3 times for 45 seconds with a 15 second break in-between sets and a 45 second break in between exercises

Week 9-12: Do each exercise 3 times for 45 seconds with a 10 second break in-between sets and a 30 second break in between exercises


4  Whole Body Exercises

4  Chest and Back Exercises

4 Core Exercises

Day B: 

Week 1-4 Do each exercise 3 times for 30 seconds with a 45 second break in between exercises

Week 5-8: Do each exercise 3 times for 45 seconds with a 15 second break in-between sets and a 45 second break in between exercises

Week 9-12: Do each exercise 3 times for 45 seconds with a 10 second break in-between sets and a 30 second break in between exercises


4  Whole Body Exercises

4  Leg Exercises

4 Core Exercises


Full Body Exercises

Inchworm: Stand up tall with the legs straight, and let those fingertips hit the floor. Keeping the legs straight (but not locked!), slowly lower the torso toward the floor, and then walk the hands forward. Once in a push-up position, start taking tiny steps so the feet meet the hands.

Tuck Jump: Standing with the knees slightly bent, jump up as high as possible and bring the knees in toward the chest while extending the arms straight out. Land with the knees slightly bent and quickly jump again!

Bear Crawl: Starting on the hands and knees, rise up onto the toes, tighten the core, and slowly reach forward with the right arm and right knee, followed by the left side.

Plyometric Push-Up: Start on a well-padded surface and complete a traditional push-up. Then, in an explosive motion, push up hard enough to come off the floor. Once back on solid ground, immediately head into the next repetition.

Stair Climb with Bicep Curl: Grab some dumbbells (or household objects) and briskly walk up and down the stairway while simultaneously doing bicep curls to work the whole body.

Mountain Climber: Starting on your hands and knees, bring the left foot forward directly under the chest while straightening the right leg. Keeping the hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward.

Prone Walkout: Beginning on all fours with the core engaged, slowly walk the hands forward, staying on the toes but not moving them forward. Next, gradually walk the hands backwards to the starting position, maintain stability and balance.

Burpees: One of the most effective full-body exercises around, this one starts out in a low squat position with hands on the floor. Next, kick the feet back to a push-up position, complete one push-up, then immediately return the feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up.

Plank: Lie face down with forearms on the floor and hands clasped. Extend the legs behind the body and rise up on the toes. Keeping the back straight, tighten the core and hold the position

Plank-to-Push-Up: Starting in a plank position, place down one hand at a time to lift up into a push-up position, with the back straight and the core engaged. Then move one arm at a time back into the plank position (forearms on the ground). Repeat, alternating the arm that makes the first move.


Leg Exercises

Wall Sit: Slowly slide your back down a wall until the thighs are parallel to the ground. Make sure the knees are directly above the ankles and keep the back straight.


Lunge: Stand with the hands on the hips and feet hip-width apart. Step the right leg forward and slowly lower your body until the right knee is close to or touching the floor and bent at least 90 degrees. Return to the starting position and repeat with the left leg. Try stepping back into the lunge for a different variation.


Clock Lunge: Complete a traditional forward lunge, then take a big step to the right and lunge again. Finish off the semicircle with a backwards lunge, then return to standing.


Lunge-to-Row: Start by doing a normal lunge. Instead of bringing that forward leg back to the starting position, raise it up off the floor while lifting the arms overhead. The leg should remain bent at about 90 degrees. Add weights to really bring the heat.


Lunge Jump: Stand with the feet together and lunge forward with the right foot. Jump straight up, propelling the arms forward while keeping the elbows bent. While in the air, switch legs and land in a lunge with the opposite leg forward. Repeat and continue switching legs.


Curtsy Lunge: Let’s show a little respect. When lunging, step the left leg back behind the right, bending the knees and lowering the hips until the right thigh is almost parallel to the floor. Remember to keep the torso upright and the hips square.


Squat: Stand with the feet parallel or turned out 15 degrees — whatever is most comfortable. Slowly start to crouch by bending the hips and knees until the thighs are at least parallel to the floor. Make sure the heels do not rise off the floor. Press through the heels to return to a standing position. 


Pistol Squat: There may be no gun permit necessary for this one, but it’s still no joke. Stand holding the arms straight out in front of the body, and raise the right leg, flexing the right ankle and pushing the hips back. Then lower the body while keeping the right leg raised. Hold (have fun with that), then return to standing.


Squat Reach and Jump: Perform a normal squat, but immediately jump up, reaching the arms straight overhead.


Chair Squat Pose: Stand with the feet hip-distance apart and squat until the thighs are parallel to the floor while swinging the arms up. Straighten the legs, then lift up the right knee while swinging the left arm outside the right knee. Return to standing and repeat on the other side.


Step-Up: Find a step or bench, and place the right foot on the elevated surface. Step up until the right leg is straight, then return to start. Repeat.


Single Leg Deadlift: Start in a standing position with the feet together. Lift the right leg slightly, and lower the arms and torso while raising the right leg behind the body. Keep the left knee slightly bent and reach the arms as close to the floor as possible. Raise the torso while lowering the right leg. Switch legs.


Quadruped Leg Lift: Starting on the hands and knees, keep a flat back and engage the core. Raise the left leg straight back, stopping when the foot is hip-level and the thigh parallel to the floor. Balance for as long as possible, then raise the bottom right toe off the floor, tightening the butt, back, and abs. Hold for up to 10 seconds, then switch legs.


Calf Raise: From a standing position, slowly rise up on the toes, keeping the knees straight and heels off the floor. Hold briefly, then come back down. Repeat. Try standing on something elevated (like a step) to achieve a wider range of motion.



Chest and Back Exercises


Standard Push-Up: With hands shoulder-width apart, keep the feet flexed at hip distance, and tighten the core. Bend the elbows until the chest reaches the ground, and then push back up (make sure to keep the elbows tucked close to the body).


Dolphin Push-Up: Start out in dolphin pose (think: downward-dog with elbows on the floor). Lean forward, lowering the shoulders until the head is over the hands. Pull up the arms and return to the starting position.


Donkey Kick: Start in a push-up position, with the legs together. Tighten the core and kick both legs into the air with knees bent, reaching the feet back toward the glutes.


Judo Push-up: From a push-up position, raise up those hips and in one swift movement use the arms to lower the front of the body until the chin comes close to the floor. Swoop the head and shoulders upward and lower the hips, keeping the knees off the ground. Reverse the move to come back to the raised-hip position.


Reverse Fly: For DIY dumbbells, grab two cans or bottles of water. Stand up straight, with one foot in front of the other and the front knee slightly bent. With palms facing each other and the abs engaged, bend forward slightly from the waist and extend arms out to the side, squeezing the shoulder blades. Repeat. 


Superman: Lie face down with arms and legs extended. Keeping the torso as still as possible, simultaneously raise the arms and legs to form a small curve in the body.


Contralateral Limb Raises: Lie on your stomach with the arms outstretched and palms facing one another. Slowly lift one arm a few inches off the floor, keeping it straight without rotating the shoulders and keeping the head and torso still. Hold the position, then lower the arm back down, moving to the other arm.



Core Exercises

L Seat: Seated with the legs extended and feet flexed, place the hands on the floor and slightly round the torso. Then, lift the hips off the ground, hold for five seconds and release.

Rotational Push-Up: After coming back up into a starting push-up position, rotate the body to the right and extend the right hand overhead, forming a T with the arms and torso. Return to the starting position, do a normal push-up, then rotate to the left.

Dynamic Prone Plank: Starting in a standard plank position, raise the hips as high as they can go, then lower them back down. Continue this movement for as long as possible. Make sure the back stays straight and the hips don’t droop.

Flutter Kick: Start lying on your back with arms at your sides and palms facing down. With legs extended, lift the heels off the floor (about six inches). Make quick, small up-and-down pulses with the legs, while keeping the core engaged.

Bicycle: Lie down with knees bent and hands behind the head. With the knees in toward the chest, bring the right elbow towards the left knee as the right leg straightens. Continue alternating sides.

Crunch: Lie on your back with the knees bent and feet flat on the floor. With hands behind the head, place the chin down slightly and peel the head and shoulders off the mat while engaging the core. Continue curling up until the upper back is off the mat. Hold briefly, then lower the torso back toward the mat slowly.

Segmental Rotation: Lying on your back with your knees bent and core tight, let the knees fall gradually to the left, return to center, and repeat on the right side.

Shoulder Bridge: Lie on your back with the knees bent and feet hip-width apart. Place arms at your side and lift up the spine and hips. Only the head, feet, arms, and shoulders should be on the ground. Then lift one leg upwards, keeping the core tight. Slowly bring the leg back down, then lift back up. Try to do 10 reps per leg, then bring the knee in place and spine back on the floor.

Single Leg Abdominal Press: Lie on your back with the knees bent and feet on the floor. Tighten the abs and raise the right leg, with the knee and hip bent at a 90-degree angle. Push the right hand on top of the lifted knee, using the core to create pressure between the hand and knee. Hold for five counts, and then lower back down to repeat with the left hand and knee.

Double Leg Abdominal Press: Follow the same run-down for the single leg press (above), but bring up both legs at the same time, pushing the hands against the knees.

Side Plank: Roll to the side and come up on one foot and elbow. Make sure the hips are lifted and the core is engaged

Sprinter Sit-Up: Lie on your back with the legs straight and arms by your side — elbows bent at a 90-degree angle. Now sit up, bringing the left knee toward the right elbow. Lower the body and repeat on the other side.

Russian Twist: Sit on the floor with knees bent and feet together, lifted a few inches off the floor. With the back at a 45-degree angle from the ground, move the arms from one side to another in a twisting motion. The slower the twist, the deeper the burn.


Download this Wall Ball Routine


Time yourself for each program


JV Program                            

10 Strong Hand (SH) catches

10 SH quick-sticks

10 SH Hit wall first then ground

10 SH Hit ground first then wall

10 SH Shovel passes

10 SH Off-stick (Canadian) Throws

10 SH Off-hand catches

20 Alternating SH/WH catches



10 SH underhand toss

10 WH underhand toss

10 SH between the legs toss

10 WH between the legs toss

10 SH behind the back toss

10 WH behind the back toss

10 SH around the world toss

10 WH around the world toss


Varsity Program

10 Strong Hand catches

10 Weak Hand (WH) catches

10 Strong Hand quick-stick

10 Weak Hand quick-stick

10 SH Hit wall first then ground

10 WH Hit wall first then ground

10 SH Hit ground first then wall

10 WH Hit ground first then wall

10 SH Shovel passes

10 WH Shovel passes

10 SH Off-stick (Canadian) Throws

10 WH Off-stick (Canadian) Throws

10 SH Off-Hand catches

10 WH Off-Hand catches

20 Alternating Hand catches


20 Strong Hand catches

20 Weak Hand (WH) catches

20 Strong Hand quick-stick

20 Weak Hand quick-stick

20 SH Hit wall first then ground

20 WH Hit wall first then ground

20 SH Hit ground first then wall

20 WH Hit ground first then wall

20 SH Shovel passes

20 WH Shovel passes

20 SH Off-stick (Canadian) Throws

20 WH Off-stick (Canadian) Throws

20 SH Off-Hand catches

20 WH Off-Hand catches

40 Alternating Hand catches



Same as ALL LEAGUE but all catches in a section must be in a row!