This 7-Day Workout was designed for our Express competitive players by Jim Townhill, Express's Sub-Director for Strength & Conditioning, Parents are welcome to join in as well!
If you have any questions, please contact Coach Jim at email@example.com.
Please click on the links for a video demonstration of the exercise.
Prep: Roll out first!
Speed Ladder (3x each)
Squats (no weight) Holding dowel (stick) - 2 sets of 10
Hamstring Curls (if possible)
Box 1, Box 2, Box 3, Box 4
Have your parents time you. Challenge them! Create patterns of your own. Expand single leg work. Be creative. If not challenging, repeat patterns. If single leg times are much better on one leg, do 2x as much on slower side.
Rest in between patterns. The work to rest ratio can be 1:3, 1:2, or 1:1. For example, if I’m doing 1:3 both legs I would work 20 seconds and then rest 60 seconds until my next bout.
Blast Offs (20 Seconds Rest Repeat) Up to 3 Sets
Push Up Plyos with a Ball
Pick 6 core exercises out of other workouts. Do the first 3 for 30 seconds each with no rest. Then rest for 30 seconds and do the final 3 for 30 seconds each.
Prep: Roll out first!
Speed Ladder (3 x each)
Finishers (3 minutes No Rest)6 Walkouts-6 Mountain Climbers-6 Burpees with/out Pushup-Repeat until clock hits Zero
Try to run 3-5 days per week
If you can get out and run:
6-yard sprints out and back 3 times - shooting for under 10-12 seconds - 3 Sets
12-yard sprints out and back 3 times - try to get under 20 seconds - 3 Sets.
18-yard sprints out and back 3 times - try to get under 25-30 seconds - 3 Sets
50-yard sprints out and back 3 times - 1 Set - Build up to 3
If just out running, do not just jog. Jog, sprint, walk. Pick landmarks.
For example, telephone poles... jog to first pole, sprint to second pole, walk to third pole, repeat…
Jogging is ok for a start but if you stay at the same pace, you are training yourself to be slow.
If there is nowhere to run, you can always run in place with high knees for 30-45 seconds, followed by the core workout. If you have a gymnastic mat or a soft mattress (ask parents first), you can run high knees in place...it gets tiring quickly!