WEEKS 1-6

1) Utilize the 1-2-3-4 stretching routine.

DAY 1

Core Medicine Ball Routine #1

DAY 2

Core Medicine Ball Routine #2

DAY 3

Core Medicine Ball Routine #1

CORE MEDICINE BALL ROUTINE #1

1) Solo Twists (2*30) � Standing with a slight knee bend and holding the medicine ball out in front at waist level, twist side to side through a full range of motion while keeping eyes focused forward.

2) Rocky Full Twist (2*30) - Athletes position themselves back to back but further apart than the regular Rocky Twist. With knees slightly bent and torso tall, one athlete turns to his or her right (completely around) to hand the ball to the other who is ALSO turning to his or her right (completely around) to receive the ball. The rotation continues in this direction. Remember to switch directions on the next set

3) Seated Chest Passes (2*20) � With a partner or against a wall. At the top of a sit-up position, lean back about 30 degrees and forcefully pushes the ball out at chest level either to a partner or at a wall. (note: when using a wall a lighter ball should be used to ensure a forceful rebound). Aiming point of the pass should be chin height. Catch the ball and immediately pass it back. Advanced level� pick up and hold the feet off the ground about 5-6 inches with knees slightly bent.

4) Wood Choppers (2*20) - Stand with knees slightly bent holding the medicine ball at waist level. Twist to position the ball outside of left knee, from here, forcefully raise up to position the ball outside and slightly behind the right side of their head. Switch sides on the next set.

5) 3-Point Sit-ups (2*20) - A 3-way bent knee sit-up where you hold the medicine ball snug against chest, come up to the center; the next time twists right, the next time twist left.

6) Weighted Leg Lifts (2*20) - Holding a medicine ball between the shins, lift the legs and lower under control.

CORE MEDICINE BALL ROUTINE #2

1) Rocky Twists (2*30) - With knees slightly bent and torso tall, one athlete turns to his or her right to hand the ball the other who is turning to his or her left. The rotation continues in this direction. Remember to switch directions on the next set or the torso will only be working in one direction.

2) Medicine Ball Swings (2*20) � Holding the ball underhanded at the left hip, swing and release the ball (either to a partner or at a wall). If using a partner, the swings will stay in that direction until the next set (with the partner doing the same). If using a wall, aim for a spot on the wall above head and at the midline and receive the ball on the opposite side. From here, swing will be initiated from opposite side.

3) Medicine Ball Sit-up and Throw (2*20) � While doing a sit-up with the medicine ball either snug to the chest or held out in front of the chest, sit-up and pass the ball either to a partner or at a wall. From here await the rebound or pass and slowly absorb the force of the ball through the torso and control the descent back to the ground.

4) Seated Solo Rocky Twists (2*20) � Sit with legs out in a wide "V". Holding the medicine ball in front at waist level, turn around 180 degrees (to the right) and places the ball on the ground behind you. Then turn back to the left to retrieve the ball and continue this rotation. Remember to switch directions on the next set.

5) Seated Russian Twists (2*20) � At the top of a sit-up position with the medicine ball held out in front of the stomach, lean back about 30-40 degrees and twist side to side trying to keep heels pressed into the floor.

6) Seated Overhead Throws (2*20) - Same drill as the chest passes but with the ball held above the head the entire time. Aiming point of the throw is now a spot about 6 inches above the head. Advanced level � pick up and hold the feet off the ground about 5-6 inches with knees slightly bent.

SPEED WORK

#1 Run 8 50 yard sprints; jog back to start after each. Run 16 25 yard sprints, jog back to start after each.

#2 Run 1 440 yard sprints, jog back to start after each. Run 2 330 yard sprints, jog back to start after each. Run 3 220 yard sprints, jog back to start after each.

INTERVAL WORK

#1 Jog up and down for 2 minutes up 1 aisle of the bleachers using 20 lb medicine ball; rest for 2 minutes. Complete 6 sets.

#2 Jog up and down for 1 minute up 1 aisle of the bleachers using 30 lb medicine ball; rest for 1 minute. Complete 12 sets..

SHUTTLE WORK

#1 Jog up and down for 2 minutes up 1 aisle of the bleachers using 20 lb medicine ball; rest for 2 minutes. Complete 6 sets.

#2 Jog up and down for 1 minute up 1 aisle of the bleachers using 30 lb medicine ball; rest for 1 minute. Complete 12 sets.

# 3 Set up 5 cones in a line with 5 yards separation between each. Start 5 yards behind first cone. Sprint to first cone, turn around and sprint back; sprint to second cone turn around and sprint back; continue same with the third, fourth and fifth cones.