fitness & weight training 

the dot drill
  1. The dot drill helps improve agility, balance, coordination, and speed.
  2. There are FIVE PATTERNS in the dot drill and you must go in the following order:
    1. Up and Back
    2. Right Foot
    3. Left Foot
    4. Both Feet
    5. Jump Turn

  1. The goal is to NOT miss dots! You want to be able to perform the dot drill and miss five or fewer dots! The LOWER the time the better.
  2. You need to do EACH PATTERN THREE TIMES EACH.
  3. For patterns b, c, d, and e, you MUST START ON THE MIDDLE DOT!
  4. For patterns b, c, and d, you MUST go the following direction:

agility ladders
  • Doing agility ladders helps improve your footwork along with agility, speed, and quickness. Doing agility ladders can help you improve in any sport. Try a few of these:
1) 1 foot in each square-Run through the ladder having one foot in each square.
2) 2 feet in each square-Run through the ladder having two feet in each square.
3) Icky Shuffle-Start on the left side of the ladder. Step laterally with the right foot and place it in the first square, then the left foot follows the right foot inside the first square of the ladder. Next step laterally with the right foot to the right side of the ladder, then advance the left foot to the next square in the ladder. Bring the right foot to the square the left foot is in. Laterally step to the left side of the ladder and advance the right foot to the next square on the ladder. Continue pattern through ladder.
4) 2 in 2 out-Start on the left side of the ladder. Step laterally with the right foot and place it in the first square, then the left foot follows the right foot inside the first square of the ladder. Next step laterally with the right foot to the right side of the ladder followed by the left foot. Advance the left foot to the next square in the ladder. Bring the right foot to the square the left foot is in. Laterally step to the left side of the ladder with both feet and advance the right foot to the next square on the ladder. Continue this pattern thorough the ladder.
5) 2 in 2 out hops-This drill is performed with the same sequence as 2 in 2 out, except instead of stepping through the ladder the student uses a hopping motion.
6) Carioca-Start in a two-point stance. Begin standing sideways at one end of the ladder. Cross-step with the right foot into the first square in front of the left leg. Then, cross-step the left foot into the second square. The left foot should cross behind the right leg. Cross-step with the right foot into the third square. The right foot should cross behind the left foot. Next, the left foot crosses over in front of the right foot into the next square. Repeat the entire sequence through the ladder. The emphasis should be on a fast hip rotation with fast foot placement.
7) Quick jumps and hops-With feet together, jump over each rung of the ladder. The jump should be low to the ground and fast. Next, hop on the right foot to the mid point and change to left foot hops for the remainder. Jump laterally, for variation, both feet and single hops).
8) 180-Degree Turn-Start in a two-point stance, straddling the first rung of the ladder. With both feet, jump and turn 180 degrees, and land straddling the next rung. Continue repeating the half turns into every square through the entire ladder.
9) High knee running- Skillfully using correct running form, run at a moderate speed through the ladder at least two times. Next go full speed, being careful to control your form. Hit each rung with each foot.
10) High knee lateral running-This is running sideways through the ladder, using high knees and active arms. As you run, try to tilt yourself into the run to force faster motion. Hit each rung with each foot keeping legs side-by-side.
11) Sprint out-Place a marker to the side of the ladders mid point and place another marker five yards from the end of the ladder. Run the first half of the ladder at a moderate speed, then go full speed to the end, then sprint to the marker five yards away.

4-cone drill
1) Start at cone A. Sprint forward to cone B and touch it.
2) Side shuffle to the right to cone C and touch it.
3) Back pedal to cone D and touch it.
4) Side shuffle to the left to cone A and touch it. Stop the timer. Record time.

5-cone star pattern
1) Start at the middle cone. Back pedal to cone #1 and touch it. Sprint back to the middle cone.
2) Side shuffle to the left to cone #2 and touch it. Side shuffle back to the middle cone.
3) Sprint to cone #3 and touch it. Back pedal back to the middle cone.
4) Back pedal to cone #4 and touch it. Back pedal back to the middle cone. Stop timer. Record time.

5-10-5 pro shuttle
1) Start in the middle of the two 10 yard cones.
2) Turn right, sprint, and touch the cone.
3) Turn back to left and sprint 10 yards and touch far cone with your left hand.
4) Turn back to the right and sprint 5 yards through the start line to finish.
5) Complete as many times as possible until you asked to rotate.

7-cone star drill
1) Start the the middle cone. Sprint to cone A and touch it. Sprint back to the middle cone and touch it.
2) Sprint to cone cone B and touch it. Sprint back to the middle cone and touch it.
3) Sprint to cone C and touch it. Sprint back to the middle cone and touch it.
4) Sprint to cone D and touch it. Sprint back to the middle cone and touch it.
5) Sprint to cone E and touch it. Sprint back to the middle cone and touch it.
6) Sprint to cone F and touch it. Sprint back to the middle cone and touch it. Stop timer. Record time.

abdominal exercises

arrow cone drill

1) Start at cone #1. Run forward and touch cone # 3.
2) Turn and run back to touch cone #2.
3) Turn again and run forward to touch cone #4.
4) Turn again and run back to touch cone #3.
5) Turn and run past cone #5. Stop timer. Record time.

back exercises

balance disc

basketball shoot & run

1) Always start (and finish) at cone #1. You must always shoot the basketball at cone #1. A partner should be rebounding and passing the ball to you so you can shoot the basketball.
2) Sprint to cone #2 and touch it. Sprint back to cone #1. Shoot the basketball.
3) Sprint to cone #3 and touch it. Sprint back to cone #1. Shoot the basketball.
4) Sprint to cone #4 and touch it. Sprint back to cone #1. Shoot the basketball.
5) Sprint to cone #5 and touch it. Sprint back to cone #1. Shoot the basketball.
6) Sprint to cone #6 and touch it. Sprint back to cone #1. Shoot the basketball. Stop the timer. Record time.

bent over row

biceps

box jumps

burpees
1) Depending on your skill level, complete various sets and repetitions while doing burpees.
2) Continue to do burpees until you are asked to rotate.
  • Burpees combine a squat, push-up and vertical jump into a sequence of moves performed in quick succession
  • To get the most from burpees you need to do them correctly.
  • With your feet together, squat down and put your hands on the ground just in front of your feet.
  • Keep your feet together and jump them back so you land in a push-up.
  • Bend your arms and do a single push-up.
  • Jump your feet back in and under your body and then leap up and into the air.
  • Land on slightly-bent legs and repeat.

calf raises
1) Start with your heels down as far as possible in a good stretch. Keep your knees straight and stiff but not locked. Rise up onto the balls of your feet and squeeze, moving only at the ankles.
2) Depending on your skill level, perform various sets and repetitions (3 X 5, 3 X 10, 4 X 20, etc.).
3) These can be done one leg at a time as well. This is a more advanced variation for those who have built up some strength in the calves.
4) Keep performing sets and repetitions until you are asked to rotate.
Tricks for Performing Standing Calf Raises:
  • To work the inside of your calves, set your feet farther apart and rise up onto the inside balls of your feet.
  • To work the outside, set your feet in close and rise up on the outside balls of your feet.
  • Do not turn your toes in or out as this puts an unnatural stress on the knees.

chest

core

  • Curl-Ups:
    • Lie on your back with your arms crossed over your chest, keeping your knees slightly bent.
    • Raise your upper body off the floor by flexing your abdominal muscles.
    • Touch your elbows to your thighs and repeat.
  • 6 Inches:
    • Lie down on your back and put your hands right underneath your bottom.
    • Lift your legs up about six inches and hold them there.
  • Partner Leg Throw Downs:
    • Lie with your back on the floor, placing your head between your partner's feet.
    • Reach back and hold your partners ankles or calves securely with your hands. This provides leverage and stability while you're doing the exercise.
    • Bend your knees slightly and slowly raise your legs towards your partner's body. Press your upper back into the floor and feel each vertebrae of your spine roll off the ground. Bring your legs all the way up so your partner is holding onto your ankles.
    • Feel your partner throw your legs away and down. Your partner should not just push, but rather throw them so your legs have both momentum and gravity pulling them down to the floor.
    • Resist the force of your legs as they are thrown and don't let your feet touch the ground. Slowly bring your legs back up to your partner and allow him to grab your ankles again.
    • Ask your partner to throw your legs in different directions. Throwing them to the side at least 45 degrees works the oblique muscles and random throws helps with strengthening the abs and your coordination.
  • Scissors:
    • Start by lying flat on your back on a mat with your arms by your sides and your palms down.
    • Extend your legs fully out with a slight bend in your knees.
    • Lift your heels about 6 inches off the floor.
    • Make small, rapid up and down scissor-like motions with your legs. The key is to focus on having your midsection do all the work and to keep your abs constantly contracted throughout the exercise.
  • Bicycles:
    • Lie flat on the floor with your lower back pressed to the ground and contract your core muscles.
    • With your hands gently holding your head, lift your knees to about a 45-degree angle.
    • Slowly, at first, go through a bicycle pedal motion.
    • Alternately touching your elbows to the opposite knees as you twist back and forth.
    • Breath evenly throughout the exercise.
  • Plank:
    • Lie face down on mat resting on the forearms, palms flat on the floor.
    • Push off the floor, raising up onto toes and resting on the elbows.
    • Keep your back flat, in a straight line from head to heels.
    • Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.
    • Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.
  • Side Plank:
    • Lie on your left side with your knees straight.
    • Prop your upper body up on your left elbow and forearm. Position your elbow under your shoulder.
    • Brace your core by contracting your abs forcefully as if you were about to be punched in the gut.
    • Raise your hips until your body forms a straight line from your ankles to your shoulders. Your head should stay in line with your body.
    • Hold this position for the prescribed amount of time while breathing deeply. That's one set.
    • Turn around so that you're lying on your right side and repeat.

core & chest

crossing the feet

1) Start at cone A. Sprint to cone B and touch it. Sprint back to cone A and touch it.
2) Sprint to cone C and touch it.
3) Sprint to cone D and touch it. Sprint to cone E and touch it. Sprint back to Cone D and touch it.
4) Sprint to F and touch it.
5) Sprint to cone G and touch it. Sprint to cone H and touch it. Sprint back to cone G and touch it. Stop the timer. Record time.

dynamic stretching
1) With your partner choose a line that you will be going to (and then back to the starting line).
2) Perform the following dynamic stretches in the video.
3) Focus on good foot work and technique. These are NEVER a race. These can help your agility and speed.
4) Continue to do these until you are asked to rotate.

exercise ball

fitness poly spots & fit deck cards

1) Fitness poly spots are spread out throughout the station.
2) Choose a poly spot.
3) Do the exercise that the poly spot says.
4) Perform sets and repetitions of your choosing.
5) Keep going until you are asked to rotate.
1) Choose a Fit Deck card.
2) Do what the card says.
3) Perform sets and repetitions that is recommended by the card.
4) Choose a different card.
5) Keep going until you are asked to rotate.

foot fire challenge
1) Stand across from your partner at a hula hoop.
2) Step in and out of the hula as fast as you can.
3) Use a Right/Left/Right/Left pattern.
4) Who can cross in and out of the hoop 50 times first?

hand ladder exercise
1) Hand ladders are performed with your hands while you are in push-up position. These are great for your core.
2) Try to complete the following with your hands:
  • 1 hand in each square-Go through the ladder having one hand in each square.
  • 1 hand in each square going laterally (sideways)
  • 2 hands in each square-Go through the ladder having two hands in each square.
  • 2 hands in each square going laterally (sideways)
  • Icky Shuffle-Start on the left side of the ladder. Move laterally with the right hand and place it in the first square, then the left hand follows the right hand inside the first square of the ladder. Next move laterally with the right hand to the right side of the ladder, then advance the left hand to the next square in the ladder. Bring the right hand to the square the left hand is in. Laterally move to the left side of the ladder and advance the right hand to the next square on the ladder. Continue pattern through ladder.

hula hoop tree pose
1) Stand in a tree pose with one foot on the floor and the other resting on the inner thigh.
2) Hold the hoop over your head.
3) Who can hold their position the longest without losing balance?
4) Too easy? Instead of a hula hoop, use a medicine ball!

lat pull downs

leg extension

legs

lunges
***Step out far, heel of foot strikes ground first, back straight, back knee low (but not hitting ground)***
1) Perform lunge walks (just like what we do for dynamic stretching).
2) With your partner, choose a line that you will be doing lunge walks to (and then go back to where you started).
3) Keep completing until you are asked to rotate.
4) Is this too easy? Try jump lunges (watch video first so you know how it is performed).

medicine ball
1) Pick up a medicine ball.
2) Jog around the gymnasium while the medicine ball is above your head. Make sure your arms are straight.
3) Is that too easy? Jog around the gymnasium while you move the medicine ball around your waist.
4) Is that too easy? Jog around the gymnasium while you are doing triceps extensions with the medicine ball.
5) Keep going until you are asked to rotate.

mountain climbers
1) Perform 3-5 sets of mountain climbers at 30-45 seconds (for each set).
  1. Get into the push-up position (arms straight), balls of your feet on the floor.
  2. Lift your right knee straight up towards your right arm, then back down.
  3. Repeat with your left knee to left arm.
  4. Increase the speed of each rep so your legs are alternating up and down.

nebraska drill
1) Start at cone #1. Sprint to cone #2.
2) Round cone #2. Run back towards cone #4.
3) Round cone #4 and sprint to cone #3.
4) Back pedal back to cone #4 to finish. Stop timer. Record time.

partner medicine ball
1) With your partner, complete the following exercises using a medicine ball:
  • Lunge to Chest Pass:
    • Grab a medicine ball and face your partner, standing about 3-5 feet apart. Keeping the chest up, lunge forward, completing the movement with a crisp (and accurate!) chest pass to your partner. They’ll then catch it and head straight into their lunge-and-pass. Repeat for 10-12 reps each
  • Single-Leg Chest Pass:
    • Stand on one leg, about 4-6 feet from your partner.
    • Keeping the core tight and the body stable, pass the rock back and forth using a basketball chest pass.
    • Continue for 30-60 seconds. Switch legs.
  • Partner Side Swing Pass:
    • Stand side-by-side, about five feet apart, in an athletic stance with the abdominals contracted.
    • Keeping the arms straight, have partner #1 swing the ball from the outside of the body to the inside (pivoting the outside leg as you pivot), then toss the ball to partner #2.
    • Repeat until you get the swing of things, and switch positions.
  • Sit-Ups Pass:
    • Start seated on the floor next to your partner, facing opposite directions, with knees bent.
    • Holding the medicine ball to your chest, both recline to the floor, come back up, and pass the ball to your partner.
    • Repeat for 10-15 reps, or until the core feels good and fired up.
  • Kneeling Partner Twist:
    • Kneel back-to-back, and slowly twist to one side until you can hand off the ball to your partner.
    • Then twist to the other side in order to retrieve the ball again.
    • Continue for 60-90 seconds in one direction, then switch.

plank hockey
1) Get in plank position along with your partner.
2) Face each other while in plank position.
3) Try and send the bean bag through your opponent's arms. If successful, you get a point.
4) Who can score 3 goals first and win?
5) You must stay in plank position during the game!

pro agility long shuttle
1) The start and finish will be cone A. Sprint out and touch cone B.
2) Now sprint back to cone A and touch it.
3) Sprint to cone C.
4) Sprint back to cone A and touch it.
5) Sprint to cone D.
6) Sprint back to cone A and touch it. Stop the timer. Record time.

push-ups
***Back straight, fingers pointing straight out, breathe when you are going back up.***
1) Practice push-ups until you are asked to rotate.
2) Depending on the level you are at, complete multiple sets and repetitions (3 X 5, 3 X 10, 4 X 20, etc.)
3) Are you advanced? You can do diamond push-ups, clap push-ups, plyometric push-ups, etc.
4) Is normal push-ups too hard? Focus on going as low as you can in order to push yourself back up.
5) Practice for the test. During the test, remember that your chin must touch your partner's fist.

react ball
1) React balls are great at improving your coordination and reaction time.
2) With your partner, please try to do the following react ball drills:
  • Burning Ball:
    • Goal: Catch the ball in 1 to 2 bounces without chasing it.
    • Drop the ball from knee height and catch.
    • Drop the ball from waist height and catch.
    • Drop the ball from chest height and catch.
  • Alter Ego:
    • Catch the ball in 1 to 2 bounces without chasing it.
    • This exercise is similar to Burning Ball with the exception that the trainee drops the ball with one hand and catches it with the other.
  • The Side Step:
    • Goal: Catch ball with minimal amount of steps
    • Stand approximately 5 feet away from the wall, facing the wall.
    • Bounce the ball off the wall and catch it using one or both hands. Slide toward the ball using side-to-side steps. Do not chase the ball.
  • The Hunter
    • Goal: Catch the ball in one bounce.
    • Hold the ball in one hand at arm length.
    • Toss the ball approximately 2 to 4 feet out and away from your standing position, and up over your head approximately 2 feet.
    • Catch the ball, preferably on one bounce, by moving towards the ball in short, quick steps.
  • Greased Lightning:
    • Catch the ball with minimal amount of steps.
    • Stand between 5 and 6 feet from the wall and roll the ball toward the wall so that it rebounds back.
    • Maintain a low position so as to enable trainee to focus on each roll.
  • The Twosome (2 players)
    • Players stand approximately 4 to 6 feet apart, facing each other. Player 1 drops the ball between the two players, and both players attempt to catch the ball. Use short steps to retrieve the ball. Whichever player retrieves the ball first receives a point.
  • Wallful-Ball (2 players)
    • Players line up, one behind the other, with player 1 facing the wall approximately 6 to 8 feet away.
    • Player 2 stands behind player 1 and throws the ball against the wall for player 1 to catch.
    • Award 1 point if player 1 catches the ball.
    • Rotate after each throw.
    • The first player to get 5 points wins.

resistance band
1) With a resistance band, try a few of the following:
  • Curls:
    • Stand with feet shoulder-width apart with your feet placed over the middle of the band.
    • Grab a handle in each hand, starting with your arms down at your sides.
    • With palms facing in front of you, pull your arms toward your shoulders by bending at the elbow until you get a good bicep contraction.
    • Slowly lower back down and go for a total of 12-15 curls.
  • Triceps Extension:
    • Grab a handle in each hand, and stretch your arms up, bending your elbows so that your hands are positioned behind your neck.
    • With palms toward the ceiling, press your arms straight up until they fully extend.
    • Lower back down and repeat for 10-12 reps before switching sides.
  • Front Raises:
    • Stand on the middle of the band with feet shoulder-width apart and grip each handle at your sides with palms facing in.
    • Next, without locking your elbows, bring your right arm straight out in front of you to shoulder height. Slowly lower back down and do 8-12 reps before switching arms.
  • Side Raises:
    • Stand with feet positioned over the center of a tube band, shoulder-width apart.
    • Grip each handle with arms down at your side and palms facing in.
    • Bending your elbows ever so slightly, raise your arms straight out to the side to shoulder-level. Slowly lower back down and go for a total of 8-10 reps.
  • Squats:
    • Stand on a tube band with the feet slightly wider than your shoulders and center of the band between the feet.
    • Holding a handle in each hand, bring the top of the band over each shoulder, securing the band in place.
    • Sit straight down, chest up, abs firm, pressing your knees out over your toes.
    • Rise back up to start position and repeat for 8-12 reps.

shoulder press

shoulders

shuttle run
Objective: To move two objects, one at a time, the distance of 30 feet as quickly as possible.
1) Student must start with both feet behind a line opposite the two objects.
2) Pick up one object at a time.
3) Place first object behind start line, may not throw object across the line.
4) Pick up second object.
5) Run past the start/finish line. Do NOT place the second object behind the line.
6) Record time.

single leg cone hops
1) Stand on one leg at one end of the cone line.
2) Push off the standing leg and hop forward, landing on the same leg. Upon landing, immediately take off again and continue to hop over all of the cones. Use a strong arm swing to increase jump height and distance. At the end of the cone line, walk back to the starting position and repeat using the other leg.
3) Spend as little time as possible on the ground between the cones.
4) Use upper body for balance and power as you hop over each cone.
5) Work toward increasing your speed through the cones while maintaining good form.
Variations: Both feet, lateral (side) hops

sit & reach
Practice the sit and reach test:
1) Remove shoes.
2) One leg fully extended, other leg has bent knee a hand width away from leg being tested. Bent knee has sole of foot flat on floor.
3) Place hands on top of one another.
4) Student reaches forward 3-4 times and holds the last for at least 1 second.
5) May repeat test three times; take the best score.
6) If hands move apart the test is invalid.
7) If the straight leg knee is bent the test is invalid.
8) Bent knee can move to the side allowing to move past it but sole of foot is still on the floor.

squats
1) Perform squats until you are asked to rotate.
2) If normal squats are too easy, try doing one legged squats!
Position your feet slightly wider then hip-width apart with your toes slightly turned out.
Hold your hands out in front of you at shoulder height. This will counter balance your weight and help you keep your balance.
Slowly and under control bend your knees and lower yourself down as far as you can without lifting your heels off the floor.
After a brief pause at the bottom, push your weight back up until you are back at the starting position.
Do 10 to 15 repetitions to finish one set before resting. You can repeat the set, but use your own discretion as to how much you can manage

step-ups

straight leg deadlift

t-drill
1) Start at cone A. Sprint forward to cone B and touch it.
2) Side shuffle to the right and touch cone C.
3) Side shuffle all the way to cone D and touch it.
4) Side shuffle back to cone B and touch it.
5) Back pedal back to cone A to finish. Stop timer. Record time.

triceps

triceps dips

x-pattern multi skill
1) Start at cone #1. Sprint to cone #2. Plant on inside knee foot and turn.
2) Sprint diagonally to cone #4. Plant on outside foot for change of direction.
3) Back pedal to cone #3. Plant on outside foot for change of direction.
4) Sprint diagonally to cone #4 to finish. Stop timer. Record time.
***Start in different positions (lying, seated, etc.), use different movements between points, etc.***