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2018 Tahoe Tournament Registration
Workout
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Home
About
FAQ
2018 Tahoe Tournament Registration
Workout
Facebook Event
Roster
Game Schedule
Santa Barbara Laxin’ Ladies Workout Routine
Dynamic Warm-up
(before every workout)
Backwards run
Butt kicks
High knees
High skip
Hip cradle
Knee to chest
Lateral lunge with rotation
Lunge & twist
Spiderman
Sumo squat with rotation
Walking 1-leg RDL
Shuffle
Carioca
½ speed run
¾ speed run
Full speed sprint
Interval Training
(keep heart rate at ~65% with bursts of 100%)
100% heart rate = 220 – age
Track workout:
Sprint the straightaways and recover/jog the curves
Full-field sprints with 30 second recovery
Gym workout:
Monitor heart rate on stairmaster, treadmill, or stationary bike (5 minutes at 65% with bursts of 100% for 30 seconds)
Cardio/Endurance Training
(maintain fast steady pace for 25-35 minutes at ~65% heart rate)
This can be done on the track or at the gym. Keep track of distance and monitor improvement.
Speed, Agility, Quickness Training
Ladder drills:
Linear run (1 foot each box)
High knees (both feet each box)
Lateral quick steps (both feet each box)
Carioca (1 foot each box)
Ickey shuffle (in, out, up)
Two-foot forward/backward jump
Lateral shuffle (both feet each box)
Lateral single-leg hops
* Jog to front of ladder after each drill (2 sets)
Cone drills (5 reps each direction):
Box Cone Drill – cones 5 yards apart
X-Cone Drill
L-Cone Drill
Cross Training
If you need a break from the normal workouts try things like swimming, hiking, biking, or other exercises that you enjoy.
Wall Ball -
Complete this routine AT LEAST 3 days a week (25 of each)
Right
Left
Catch right, throw left
Catch left, throw right
One-handed right & left
Right hand, opposite side
Left hand, opposite side
Side arm right & left
Quick stick right & left
Catch on the run
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