Legs

•  Steps ups on a bench 3-6 sets of 60 reps

•  Lunges alternating legs stationary 2-4 sets of 20-40 reps

•  Squat, legs open and feet turned out holding and mini pulses 3-6 sets of 10-20 pulses

•  Side to side touch the floor agility runs 2-4 sets of 45 seconds to 1 minute

•  Squat jumps, hands touch floor explode up with hands and legs 2-4 sets of 10 reps

•  Stair sprints 3-6 sets of 10minute stair climbs up and down as fast as possible

•  Calf Raises (either hands on the floor-knees extended or holding a bar) 2-4 sets of 50 reps

•  Flat back bouncing 3 pulses (hands on the floor) into flat back hold 3 seconds, then repeat 3-6 sets of 10 repetitions

Arms

•  Triceps dips on a bench (dip so that your bottom touches the floor on each repetition) 2-4 sets of 20.

•  Push ups followed by pulse push ups (pulse push ups are nose to the floor holding or mini pulses in a bent arm position) 3-5 sets of 10 reps followed by 10 pulses

•  Light arm weights of 2, 5, 8 or 10lbs. (depending on the strength of the athlete).

•  Bicep curls continuous for 1min.

•  Triceps extension continuous for 1 min.

•  Military press (either straight up or rotating) continuous for 1minute

•  Lateral raises 20 repetitions (up the front, down the side)

Tubing arm exercises

•  Support scull 1-3 minutes

•  Ballet leg scull, with head and feet supported with hips pushed up from the floor 1-3mins

•  Torpedo scull, with head and feet supported with hips pushed up from the floor 1-3mins

•  Overhead pull downs 10-20 repetitions

•  Pullouts in front of chest 10-20 repetitions

•  Triceps extension 10- 20 repetitions

Abdominal

•  Scissor Kicks feet stay off the floor at all times, legs are straight and extended, switches go to vertical line and back to two inches of the floor: 2-4sets of 40-60reps

•  Mini Russians scissors with feet off the floor side open and close:2-4 sets of 40-60 reps

•  Side leg lifts: either with leg straight up and down, or with leg straight and down leading with foot flexed and in front: 2-4 sets of 20-50 repetitions

•  Crunches (slow medium or fast speed) with knees bent elbows out to side, eyes to ceiling: 2-4 sets of 40-60 reps.

•  Crunch variations: one leg up, both legs up, one knee bent to sailboat with the other foot off the floor:2-4 sets of 40-60 reps.

•  Open V-splits with legs vertical; works abdominal and adductor and abductor muscles: 2-4 sets of 40-60 reps

•  Oblique side to side stretches with both arms extended overhead with elbows to ears, tempo can be slow, medium or fast: 2-3 sets of 10-30 reps

•  Oblique variations includes mini aerobic dumbbells with hands by sides leaning from one side to centre, to the other side: 2-3 sets of 15-30 reps.

•  Oblique pulse side bends; lean to one side pulse for 10, extend to upright; repeat on opposite side: 2-4 sets of 10-30 reps

•  Bent knee sit ups over a bench with a partner holding feet, slow 5-10 count lower to horizontal hold 5-10 slow 5-10 roll up to vertical: 1-3 sets of 5-15 repetitions.

•  Power pushes; partner is lying with head between the legs of the other standing partner; legs are lifted straight up and partner pushes them back down: 2-3 sets of 10-20 reps

•  Arms secured overhead, legs straight up and down lift to chest and lower: 2-3 sets of 20-60 reps.

•  Oblique lifts; partner secures feet, upper body is lifted on the side as far up as possible and hold for 30 secs: 2-4 sets with each side x30 secs holds.

•  Oblique variations; same as above but pulse lifts, or lift and lower repetitions: 2-4 sets of 20-40 reps.



Lower back

•  Back extensions; partner secures feet, body is lifted to vertical line with hands behind head, elbows to sides: 2-5 sets of 10-30 reps. Speed can be slow, medium or fast.

•  Twisting back extension; partner secures feet, body is lifted up, twist to right, hold down, repeat to left, hold down; speed can be slow, medium or fast: 2-4 sets of 20 -40 reps.

•  Over a bench resistance or weight hold: lying on bench with hips at the edge and legs dangling a partner presses down on the calf muscle for 30 secs. Alternatively, a weight of 10-25 kg. Can be placed on the lower leg and held for 30secs: 2-5 sets of 30 secs holds.



Speed training

Medicine ball throws in a number of different angles and ways.

•  Overhead against a wall or with a partner.

•  underhand throws to a wall or a partner

•  one partner lying on the floor, other on top standing, fast catching and throwing back and forth

•  Chest throws back and forth with a partner increasing force and speed continuously

•  Leg force movements: lying on back, knee bends into the chest, back to floor, then overhead straight and back to floor as fast and as forceful as possible: 2-4 sets of 30-100 reps on each leg

Equipment required
Benches
Light weights
Medicine Balls
Tubing
Stairs
Large open space
Running Shoes
Partner to assist in some of the exercises