April 2010

Sun Mon Tue Wed Thu Fri Sat

1 2 3

4 5 6 7 8 9 10
Showcase

11 12 13 14* 15* 16 17
Showcase Warm: continuous, Warm: continuous, Resistance Training 5 Scrimmage
agility-horizontal L3, agility-linear L4, & Flexibility (possible)
Aerobic mod (SSG): Aerobic mod (SSG):
4x8-min, 2-min re- 3x10-min, 2.5-min
covery, Cool: short- recovery, Cool: short-
static static

18 19* 20 21* 22* 23 24

Scrimmage Warm: continuous, Resistance Training 5 Warm: continuous, Warm: discontinu- Resistance Training 5 Scrimmage
(possible) speed-deceleration & Flexibility agility-horizontal L3, ous, coordination- & Flexibility (possible)
L2, Aerobic hi Aerobic mod (SSG): flexibility L1, Cool:
Resistance Training 4 (dribble circuit): 5x2- 4x10-min, 2-min re- short-static
& Flexibility min, 1-min recovery, covery, Cool: short-
Cool: dynamic static

25 26* 27 28* 29* 30

Scrimmage Warm: discontinuous, Resistance Training 4 Warm: continuous, Warm: continuous, Resistance Training 5
(possible) coordination- & Flexibility agility-horizontal L2, agility-linear L3, & Flexibility
flexibility L2; Cool: Aerobic hi (dribble Aerobic hi (SSG): 8x3
Resistance Training 5 short-static circuit): 6x1.5-min, 1- -min, 1.5-min recov-
& Flexibility min recovery, Cool: ery, Cool: dynamic
dynamic
 May 2010
Sun Mon Tue Wed Thu Fri Sat
1
SAT day

2 3* 4 5* 6* 7 8
Resistance Training 6 Warm: continuous, Resistance Training 4 Warm: continuous, Warm: discontinu- Resistance Training 5 Scrimmage
& Flexibility speed-run mechanics & Flexibility speed-acceleration ous, coordination- & Flexibility
L2, Aerobic hi (SSG): L2, Aerobic hi (SSG): flexibility L2, Cool:
4x4-min, 3-min re- 5x4-min, 3-min re- short-static
covery, Cool: dynamic covery, Cool: dynamic

9 10* 11 12* 13* 14 15

Mother’s Day Warm: continuous, Resistance Training 6 Warm: discontinuous, Warm: continuous, Resistance Training 4 Scrimmage
agility-linear L4, & Flexibility speed-acceleration agility-transitional L1, & Flexibility (possible)
Aerobic hi (SSG): 5x4- L3, Cool: short-static Aerobic hi (SSG): 6x4 *if scrimmage day is Resistance Training 6
min, 3-min recovery, -min, 3-min recovery, Sunday only & Flexibility
Cool: dynamic Cool: dynamic *on the day w/o
scrimmage
16 17* 18 19* 20* 21 22
Scrimmage Warm: continuous, Resistance Training 6 Warm: continuous, Warm: discontinu- Scrimmage
(possible) agility-horizontal L3, & Flexibility agility-transitional ous, coordination- (possible)
Resistance Training 6 Aerobic mod (SSG): L2, Aerobic mod general L3, Cool: Resistance Training 6
& Flexibility 4x8-min, 2-min re- (SSG): 2x10-min, 2- short-static & Flexibility
*on the day w/o covery, Cool: short- min recovery, Cool: *on the day w/o
scrimmage static short-static scrimmage

23 24* 25 26 27 28 29
Scrimmage Warm: continuous, Resistance Training 4 Tryouts Tryouts Travel to PDA PDA Tournament
(possible) agility-transitional L1, & Flexibility
Team Social Aerobic mod (SSG):
Resistance Training 6 3x10-min (if scrim-
& Flexibility maged-sat.), 2-min
*on the day w/o recovery, Cool: short-
scrimmage static

30 31
PDA Tournament PDA Tournament
 

CASL SPRING 2010

RESISTANCE TRAINING PROGRAM

PURPOSE: Increase player’s injury resistance and resilience while increasing the player’s ability
to perform via development of athleticism and movement.

METHODOLOGY: Strength and flexibility will be developed in a coordinated manner via

emphasis of coordination, balance, core stability and ultimately soccer-specificity.

PRIMARY MOVEMENT COMPONENTS/COACHING POINTS:

 Standing movements: An athletic stance should be taken for all lifting movements. Bend
the knees slightly and drop back at the hips, keep the trunk upright and activate the
muscles of the core. As you perform the exercise think in terms of sinking your body into
the ground to create as stable of a position as possible; essentially ground yourself, so if
someone was going to come and try and push you over you could resist, i.e. hold a player
off while protecting the ball.
 Swiss Ball movements: A key factor in the movements incorporating the swiss ball is
stabilization of the hips. This is achieved both by activating the core and hip muscles
(gluteus maximus, and medius) to ensure that the hips do not rotate, or tilt but are in a
neutral position. In all of these movements keep the head in neutral as this affects the tilt
of the hips up and down. Any tilt that occurs side-to-side is likely the result of a lack of
activation, strength, or fatigue in the hip muscles.
 Core Stabilization: The muscles that play the largest part in stabilization of the back and
trunk are the deep muscle (tranvsverse abdominus), and lateral/oblique muscles. In the
vast majority of movements these muscles should be active.
 Squatting movements: All squat movements should be initiated by moving backwards at
the hips as if you were going to sit down in a chair. In response to this, the trunk will
move forward – this is expected, and ensures that the hip muscles and hamstrings are the
primary muscles involved in the movement.
 Foam roller: The goal of the roller is to release adhesions that occur between the muscle
and the over-lying fascia that occur. To effectively use the roller weight must be
controlled by the position of the body and directly by how much pressure you place on
the area that is in contact with the roller. The roller should be moved slowly over the
muscle being worked, such that when you feel a sensitive area you should hold on that
area. At the sensitive spot you should stop and hold until you feel a release in the amount
of pressure of the roller (aka: pain) then continue to move on.

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Resistance Training 1
Warm-up: Consist of a minimum of 10-minutes of active warming and dynamic flexibility work.
All work: 60s rests between sets, 90s rest between exercises.
1. Hamstring Bridge (Lower Body Strength) Sets 2
Lying flat on back, knees bent to approximately 15 degrees, with the feet dorsi-flexed.
Bridge up through the hips extending as high as possible via activation of hamstrings and Repetitions 8
glutes to point where rear of shoulder blades and heels are only parts of body in contact with
the ground. Pause at top of ROM, release to start position - repeat.
2. Glute Bridge (Prehabilitation) Sets 3
Begin lying flat on the back, feet flat on the floor with knees flexed, raise the hips off of the
ground into a bridged position via activation of the hip musculature. Repetitions 8

3. Lateral Tube Walk (Lower Body Balance Progression) Sets 1

Place tube or thera-band just above the ankles so that it is stretched tight with the feet
shoulder width apart. Squat down into an athletic posture: hips back, knees slightly bent, Repetitions 20
with the chest upright, and core braced. With the hands placed on the hips, step side-ways
(laterally) to the right or left a distance about 1.5 stride length. Bring the opposite foot in so
the band is nearly slack, then step out again in the direction of movement. Repeat for
prescribed reps, then train opposite direction.
Special Instructions: Perform 20 strides to both the right and left.
4. Ab Brace (Core Strength) Sets 2
Lying flat on the back, arms comfortable at side and legs extended. Maintaining the hollow
in the back, bend the knees to 90 degrees. Via the deep core musculature brace the Duration 30
abdominals to draw the back flat against the ground. Hold position as prescribed. Relax to
return the hollow of the back into the lying posture.
5. Human Arrow (Core Strength) Sets 2
With elbows/forearms and toes on the ground head in neutral, lift the body into a plank
position via abdominal bracing and hold position. Duration 30

Cone Fitness Training & Consulting LLC copyright©2009

 

Resistance Training 2
Warm-up: Consist of a minimum of 10-minutes of active warming and dynamic flexibility work.
All work: 30s rests between alternating legs, 60s rest between sets.
1. Lateral Tube Walk (Lower Body Balance Progression) Sets 5
Place tube or thera-band just above the ankles so that it is stretched tight with the feet
shoulder width apart. Squat down into an athletic posture: hips back, knees slightly bent, Reps 5/8
with the chest upright, and core braced. With the hands placed on the hips, step side-ways Load MB
(laterally) to the right or left a distance about 1.5 stride length. Bring the opposite foot in so
the band is nearly slack, then step out again in the direction of movement. Repeat for
prescribed reps, then train opposite direction.
Special Instructions: A single set consists of 5 repetitions performed in both
directions.
2. Tube Squats - Box (Lower Body Strength) Sets 3
Bar on rear of the shoulders, with band placed just above the knees, begin with feet slightly
wider than shoulders' width apart. Activate the lateral hip musculature to ensure that band Reps 8/12
is stretched into a resistive position. Initiate movement via the hips to drop back and then Load MB
down into a squat position until lightly touching glutes to box. On reaching bottom, drive
upward via extension at the hip and knee to stand in strong start position. Knee stays in line
with foot throughout, doesn’t move forward in front of toes.
3. KB Squats (Kettle Bell) Sets 4
Hold kettle bell with two hands tight to the chest. Place feet shoulder width apart with toes
slightly outward. Initiate movement via the hips to drop back and down into a squat Reps 8/12
position. Knee stays in line with foot throughout, does not move forward in front of toes. Load KB
On reaching bottom, drive upward via extension at the hip and knee to stand in strong start
position.
Special Instructions: 60s rest between sets
4. Rotational Lunge (Lower Body Balance Progression) Sets 2
Step forward into a shortened lunge position. Hold plate or MB at chest close to the body.
Drop deep at the hips, and twist at the trunk into maximal ROM - perpendicular to Reps 8/12
direction of lunge. Drive upwards into start position, un-twisting the trunk. Load MB
Special Instructions: 1 set = 8 reps each leg.
5. Hamstring Bridge (Lower Body Strength) Sets 3/2
Lying flat on back, knees bent to approximately 15 degrees, with the feet dorsi-flexed.
Bridge up through the hips extending as high as possible via activation of hamstrings and Reps 8/12
glutes to point where rear of shoulder blades and heels are only parts of body in contact Load BW
with the ground. Pause at top of ROM, release to start position - repeat.
Special Instructions: Hold for 2s count at top ROM.
6. MB Romanian Dead-Lift (Lower Body Strength) Sets 3
Begin standing, with MB held slightly in front of the body with arms straight, knees and
hips slightly flexed. Begin movement with hips moving backwards and flexing at the Reps 8/12
waist. Holding MB in front of the body bend at the waist to lower MB towards the floor Load MB
until the hamstrings are in a stretched position. Keep back straight via braced abs, hips and
knees stay flexed, head in neutral. At end ROM return to start position via extension of the
hips to stand.
7. Swiss Ball Bridge (Prehabilitation) Sets 2
Begin seated on swiss ball - roll forward into bridge position with the feet flat on the floor,
the knees at 90 degrees, and the scapula on the swiss ball. Keeping the abs braced, lift the Reps 12/15
hips up into a bridged position via activation of the glutes. Hold position. Load BW
Special Instructions: Pause at top ROM for 2s count.
8. Push-Ups - rear leg raise (Upper Body Strength) Sets 5
Core tight, head in neutral, feet less than shoulder width apart. Lower body towards floor
while simultaneously raising either foot off of the ground. Keeping leg extended, via Reps 10
extension of hip raise leg upwards while dropping down into bottom portion of push-up. Load BW
Press back upwards and return foot to the floor. If back begins to arch or break, relax, reset
the body in the start position and start again.

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9. KB Sumo Deadlift (Kettle Bell) Sets 2

Place feet shoulder width apart with toes slightly outward, holding kettle bell with both
hands at the waist. Initiate down movement via the hips to drop back and down into a squat Reps 8/12
position. Knee stays in line with foot throughout and does not move forward in front of Load KB
toes. On reaching bottom, drive upward via extension at the hip and knee to stand in strong
start position with hips extended.
10. KB Rows-Double (Kettle Bell) Sets 2
Feet shoulders' width apart, hold kettle bell at the top of the thighs knees slightly bent.
Brace the abdominals and bend at waist as hips move back and torso moves forward over Reps 8/12
the feet. The upper torso should be nearly parallel with the ground. Pull the KB straight up Load KB
to the chest via the muscles of the back and arm. Return KB under control bar to start
position and repeat. Perform with both hands gripping KB.
Core Work: 3 x 30s of each activity. Perform Human arrow in sequence as follows: right-center-left-center-right-center-
left-right-left.
11. Ab Brace (Core Strength)
Lying flat on the back, arms comfortable at side and legs extended. Maintaining the hollow in the back, bend the knees to 90
degrees. Via the deep core musculature brace the abdominals to draw the back flat against the ground. Hold position as
prescribed. Relax to return the hollow of the back into the lying posture.
12. Human Arrow (Core Strength)
With elbows/forearms and toes on the ground head in neutral, lift the body into a plank position via abdominal bracing and
hold position.
13. Human Arrow - Obliques (Core Strength)
Begin laying on the side, forearm and lateral portion of the foot on the ground. Draw the body upwards into a straight
position, hips, upper torso, and head in-line with feet via activation of the oblique musculature to fully support weight at the
forearm and foot. Maintain static position.

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Resistance Training 3
Warm-up: Consist of a minimum of 10-minutes of active warming and dynamic flexibility work.
All work: 75s rest between sets, 45s rest between alternating legs.
1. Split Snatch Balance 1 (Full Body Power) Sets 5
Feet in lunge position, bar directly overhead at the body's center, hands in wide snatch
position. Press the bar overhead, simultaneous to dropping into lunge. Reps 5
Special Instructions: Perform as part of warm-up. Load Stick

2. Lateral Tube Walk to Squat (Lower Body Strength) Sets 4

Elastic tube placed just above knees, feet slightly wider than shoulders' width - band in
stretched position. Move into 1/4 squat, hands on hips, core braced, chest up, head in Reps 12/10
neutral. Via activation of the lateral hip musculature step side-ways to stretch band. Once Load MB
in stepped position, squat down and back at the hips into squat. On reaching end ROM
stand up out of squat and repeat step-squat action in the opposite direction.
Special Instructions: Alternate directions of movement (2sets in each direction).
3. KB Sumo Deadlift (Kettle Bell) Sets 2
Place feet shoulder width apart with toes slightly outward, holding kettle bell with both
hands at the waist. Initiate down movement via the hips to drop back and down into a squat Reps 12/10
position. Knee stays in line with foot throughout and does not move forward in front of Load KB
toes. On reaching bottom, drive upward via extension at the hip and knee to stand in strong
start position with hips extended.
4. KB Multi-Directional Lunge (Kettle Bell) Sets 2
Begin standing with KB held at chest step forward just short of a stride length, lead foot
pointed slightly towards the mid-line. Keep knee in line with foot, flex at the knee and hip Reps 12/10
to drop directly down and into a lunge. Extend at the hip-knee out of the lunge and return Load KB
to stand in a single-leg balance. Lunge alternately straight, away from the body's mid-line
and across the body at approximately 45 degrees. Rear foot should point directly forwards
during all movements. Between each lunge return to single-leg balance, pause and move
into lunge at next position.
Special Instructions: A single set consists of training both legs.
5. KB Squats (Kettle Bell) Sets 2
Hold kettle bell with two hands tight to the chest. Place feet shoulder width apart with toes
slightly outward. Initiate movement via the hips to drop back and down into a squat Reps 12/10
position. Knee stays in line with foot throughout, does not move forward in front of toes. Load KB
On reaching bottom, drive upward via extension at the hip and knee to stand in strong start
position.
6. Hamstring Bridge - Alternating (Lower Body Strength) Sets 2
Lying flat on back, knees bent to approximately 15 degrees, with the feet dorsi-flexed.
Bridge up through the hips extending as high as possible via activation of hamstrings and Reps 12/10
glutes to point where rear of shoulder blades and heels are only parts of body in contact Load MB
with the ground. Pause at top of ROM and lift alternately right/left heel, pause, return heel
to floor. Repeat with alternate heel. Then return to start position.
Special Instructions: 12 total repetitions (6 each leg) pause and hold at top of
movement for 2s count.
7. Single-Leg RDL (Lower Body Balance Progression) Sets 2
In a single-leg balance, bar in an alternate grip via extended arms. Maintaining core
stability, and flat back bend at the waist, keeping the bar close to the body lower the bar Reps 12/10
until the hamstrings are in a stretched position. On reaching the bottom ROM return to start Load MB
position extending at the hip. Maintain a strong core and flat back throughout the
movement.
8. Push-Up - knee to chest (Upper Body Strength) Sets 2
Core tight, head in neutral, feet less than shoulder width apart. Lower body until upper arm
is parallel to floor, fully extend arms into the upper portion of the movement- Reps 12/10
simultaneously draw the knee to the chest, pause and return to start position and repeat Load MB
alternating knees to chest.

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9. Plate Raise (Sagittal) (Upper Body Strength) Sets 2

Feet slightly wider than shoulder's width apart, knees slightly bent, hold a plate at waist
height. Lift the weight via slightly bent arms until at equal height to the shoulder. Lower Reps 12/10
the weight - core remains braced hips steady. Load MB

10. KB Rows-Single Arm (Kettle Bell) Sets 2

Feet shoulders' width apart, hold kettle bell with a single hand at the top of the thigh, the
knees slightly bent. Brace the abdominals and bend at waist as hips move back and torso Reps 12/10
moves forward over the feet. The upper torso should be nearly parallel with the ground. Load KB
Pull the KB straight up to the chest via the muscles of the back and arm. Return KB under
control bar to start position and repeat.
Core Work
2x45s of each exercise. 30s rest between sets.
11. AB Brace w/ Bent Leg Raise (Core Strength)
Lie on back, feet flat on the floor, knees bent to 90. Draw abdominals inwards to flatten back into ground (pull belly button
inwards towards your spine). Hold position and continue to breathe normally through the diaphragm - draw foot off of
ground and bring knee towards head to short of point when hips tilt, pause and hold. Lower the foot to the floor and repeat
with opposite leg. Abs should remain braced throughout the movement.
Special Instructions: Perform alternating legs pausing at top of movement for approximately 2-second count.
12. Human Arrow with Leg Raise (Core Strength)
Begin in the human arrow position, on reaching stable posture raise either leg upwards via extension of the hip. Pause at top
portion of movement while holding posture. Maintain hip alignment with trunk throughout movement. Return to start
position, and repeat with alternate leg.
13. Swiss Ball Bridge with Rotation (Prehabilitation)
Begin seated on swiss ball - roll forward into bridge position with the feet flat on the floor, the knees at 90 degrees, and the
scapula on the swiss ball. Keeping the abs braced, lift the hips up into a bridged position via activation of the glutes. Holding
arms at 90 degrees to torso, rotate torso in controlled fashion to alternate sides moving to end of balance control with each
repetition.
14. Human Arrow - Obliques (Core Strength)
Begin laying on the side, forearm and lateral portion of the foot on the ground. Draw the body upwards into a straight
position, hips, upper torso, and head in-line with feet via activation of the oblique musculature to fully support weight at the
forearm and foot. Maintain static position.
Special Instructions: Perform 1 set each side.

Cone Fitness Training & Consulting LLC copyright©2009

 

Resistance Training 4
Warm-up: Consist of a minimum of 10-minutes of active warming and dynamic flexibility work.
All work: 75s rest between sets, 120s rest between exercises.
1. Hamstring Bridge - Alternating (Lower Body Strength) Sets 2
Lying flat on back, knees bent to approximately 15 degrees, with the feet dorsi-flexed (toes
back towards you). Bridge up through the hips extending as high as possible via activation Repetitions 12
of hamstrings and glutes to point where rear of shoulder blades and heels are only parts of
body in contact with the ground. Pause at top of ROM and lift alternately right/left heel,
pause, return heel to floor. Repeat with alternate heel. Then return to start position. Repeat
2. Lateral Tube Walk (Lower Body Balance Progression) Sets 3
Place tube or thera-band just above the ankles so that it is stretched tight with the feet
shoulder width apart. Squat down into an athletic posture: hips back, knees slightly bent, Repetitions 12
with the chest upright, and core braced. With the hands placed on the hips, step side-ways
(laterally) to the right or left a distance about 1.5 stride length. Bring the opposite foot in so
the band is nearly slack, then step out again in the direction of movement. Repeat for
prescribed reps, then train opposite direction.
Special Instructions: Perform 20 strides to both the right and left
3. Single-Leg Glute Bridge (Prehabilitation) Sets 2
Begin lying flat on the back, feet flat on the floor with knees flexed to ~90. Extend single
leg fully, opposite leg remains flexed. Via activation of hip-glute muscles raise the hips off Repetitions 12
of the ground into a bridged position. Keep hips even and without rotation. Pause at top
ROM, then lower with control.
4. AB Brace w/ Bent Leg Raise (Core Strength) Sets 2
Lie on back, feet flat on the floor, knees bent to 90. Draw abdominals inwards to flatten
back into ground (pull belly button inwards towards your spine). Hold position and continue Duration 2
to breathe normally through the diaphragm - draw foot off of ground and bring knee towards
head to short of point when hips tilt, pause and hold. Lower the foot to the floor and repeat
with opposite leg. Abs should remain braced throughout the movement.
5. Standing Ab Brace - Wall (Core Strength) Sets 3
Stand with back against wall with natural hollow in low back, feet shoulders' width apart,
knees slightly bent, hands on the hips. Brace abs to flatten low back against wall (pull belly Duration 12
button inwards towards spine). Hold position and breathe normally through diaphragm.
Special Instructions: Perform 12 reps each with each leg, alternating each rep. Be sure
to maintain a controlled/slow pace (6-8s each rep) throughout.
6. Dead Bug (Core Strength) Sets 2
Begin lying flat on the back feet flat on the floor with one knee bent and one knee
straight?draw the abdominals inwards bracing the abdominals. Keeping the abdominals Duration 30
braced the arms and legs work in an opposing action. Right leg extends & left arm moves
upwards to reach over the head, simultaneously left knee bends and the leg is drawn
upwards towards the head & the right arm moves down towards the waist. Repeat in
opposite fashion. Perform movement with control and maintaining braced abdominals
throughout the movement.

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Resistance Training 5
Warm-up: Consist of a minimum of 10-minutes of active warming and dynamic flexibility work.
6 reps: 60s rest between sets, 45s rest between alternating legs.
12 reps: 120s rest between sets, 60s rest between alternating legs.
1. Split Snatch Balance 2 (Full Body Power) Sets 3
Feet in lunge position, bar resting on rear of shoulders, hands in wide snatch position. Press
the bar overhead, simultaneous to dropping into lunge. Reps 6/12
Special Instructions: Perform as part of warm-up. Load Stick

2. Snatch Balance 1 (Overhead Squat) (Full Body Power) Sets 2

Bar/Stick is held overhead, hands in snatch position, even with midline of the body, arms
extended full. Squat as deep as flexibility allows, through heel of feet, maintaining bar Reps 6/12
position at midline of body; even with ear-hip-heel throughout. At end ROM return to Load stick
standing, bar overhead.
Special Instructions: Alternate directions of movement (2sets in each direction).
3. KB Multi-Directional Lunge (Kettle Bell) Sets 2
Begin standing with KB held at chest step forward just short of a stride length, lead foot
pointed slightly towards the mid-line. Keep knee in line with foot, flex at the knee and hip Reps 6/12
to drop directly down and into a lunge. Extend at the hip-knee out of the lunge and return Load KB
to stand in a single-leg balance. Lunge alternately straight, away from the body's mid-line
and across the body at approximately 45 degrees. Rear foot should point directly forwards
during all movements. Between each lunge return to single-leg balance, pause and move
into lunge at next position.
Special Instructions: A single set consists of training both legs.
4. KB Rotational Split Squat (Kettle Bell) Sets 2
Hold kettle bell with two hands tight to the chest. Begin with feet in staggered position just
short of a stride length, lead foot pointed slightly towards the middle of the body. Keep Reps 6/12
lead knee in line with foot, flex at the knee and hip to drop towards the floor and the center Load KB
of the body. At bottom ROM, twist over lead foot as far as possible, then return to center.
Return to the upright position by extending out of knee and hip to staggered position.
Special Instructions: A single set consists of training both legs.
5. KB Sumo Deadlift (Kettle Bell) Sets 2
Place feet shoulder width apart with toes slightly outward, holding kettle bell with both
hands at the waist. Initiate down movement via the hips to drop back and down into a squat Reps 6/12
position. Knee stays in line with foot throughout and does not move forward in front of Load KB
toes. On reaching bottom, drive upward via extension at the hip and knee to stand in strong
start position with hips extended.
6. Single-Leg RDL (Lower Body Balance Progression) Sets 2
In a single-leg balance, bar in an alternate grip via extended arms. Maintaining core
stability, and flat back bend at the waist, keeping the bar close to the body lower the bar Reps 6/12
until the hamstrings are in a stretched position. On reaching the bottom ROM return to start Load KB/MB
position extending at the hip. Maintain a strong core and flat back throughout the
movement.
Special Instructions: 12 total repetitions (6 each leg) pause and hold at top of
movement for 2s count.
7. Swiss Ball Hamstring Curl (Lower Body Strength) Sets 2
Begin with feet high on swiss ball & lying with a flat back on the floor, move into a
bridging position with knees bent to 90?. Maintain bridge position and extend at knees to Reps 6/12
full extension, then return to start position. Load BW

8. KB Rows-Single Arm (Kettle Bell) Sets 2

Feet shoulders' width apart, hold kettle bell with a single hand at the top of the thigh, the

Cone Fitness Training & Consulting LLC copyright©2009

 

knees slightly bent. Brace the abdominals and bend at waist as hips move back and torso Reps 6/12
moves forward over the feet. The upper torso should be nearly parallel with the ground.
Pull the KB straight up to the chest via the muscles of the back and arm. Return KB under Load KB
control bar to start position and repeat.
9. Push-Up - knee to shoulder (Upper Body Strength) Sets 2
Core tight, head in neutral, feet less than shoulders? width apart. Lower body until upper
arm is parallel to floor, fully extend arms into the upper portion of the movement- Reps 6/12
simultaneously draw the knee up towards the head and outside of the body towards the Load BW
shoulder, pause on reaching end ROM, and return to start position and repeat with the
alternate knee.
10. KB Squat to OH Press (Kettle Bell) Sets 2
Hold kettle bell with two hands tight to the chest. Place feet shoulder width apart with toes
slightly outward. Initiate movement via the hips to drop back and down into a squat Reps 6/12
position. Knee stays in line with foot throughout, does not move forward in front of toes. Load KB
On reaching bottom, drive upward via extension at the hip and knee simultaneously
pressing kettle bell OH. Return KB to chest and repeat.
Core Work
3x30s of each exercise. 45s rest between sets.
11. AB Brace w/ Straight Leg Raise (Core Strength)
Lie on back, feet flat on the floor, knees bent to 90. Draw abdominals inwards to flatten back into ground (pull belly button
inwards towards your spine). Hold position and continue to breathe normally via the diaphragm - draw foot off of ground
and extend the leg. Raise straight leg upwards until just short of point when hips tilt ? pause and hold. Return leg to start
position and repeat with opposite leg. Abs should remain braced throughout the movement.
Special Instructions: Perform alternating legs pausing at top of movement for approximately 2-second count.
12. Human Arrow with Leg Raise (Core Strength)
Begin in the human arrow position, on reaching stable posture raise either leg upwards via extension of the hip. Pause at top
portion of movement while holding posture. Maintain hip alignment with trunk throughout movement. Return to start
position, and repeat with alternate leg.
13. Swiss Ball Bridge with Rotation (Prehabilitation)
Begin seated on swiss ball - roll forward into bridge position with the feet flat on the floor, the knees at 90 degrees, and the
scapula on the swiss ball. Keeping the abs braced, lift the hips up into a bridged position via activation of the glutes. Holding
arms at 90 degrees to torso, rotate torso in controlled fashion to alternate sides moving to end of balance control with each
repetition.
14. Swiss Ball - Oblique Rotation Knees-Chest (Core Strength)
Begin with feet on top of a Swiss ball with hands on floor in push-up position with the body in plank position. Turning at the
hips draw the knees laterally to the chest while maintaining braced abdominals, and control over the rotation of the hips. On
reaching maximal ROM return to start position and repeat to the opposite side.

Cone Fitness Training & Consulting LLC copyright©2009

 

Resistance Training 6
Warm-up: Consist of a minimum of 10-minutes of active warming and dynamic flexibility work.
All work: 45s rest between sets, 120s rest between exercises.
1. KB Sumo Deadlift (Kettle Bell) Sets 5
Place feet shoulder width apart with toes slightly outward, holding kettle bell with both
hands at the waist. Initiate down movement via the hips to drop back and down into a squat Repetitions 5
position. Knee stays in line with foot throughout and does not move forward in front of toes.
On reaching bottom, drive upward via extension at the hip and knee to stand in strong start
position with hips extended.
2. KB Swing (Kettle Bell) Sets 5
Place feet shoulder width apart with toes slightly outward, and kettle bell place even
between the feet. Squat down to grasp KB with two hands overlapping. Extend out of the Repetitions 5
hip and knee powerfully, simultaneously swing KB up and out away from body until it is
overhead, pause at top and control. Then return KB back down to floor squatting down to
place on floor.
3. KB Rotational Squat (Kettle Bell) Sets 4
Holding KB with two hands tight to chest. Feet shoulders' width apart, move hips down and
back flexing at knees into squat position. Twist at trunk into maximal ROM to right or left Repetitions 5
side, then back to center. Return to standing.
Special Instructions: Perform 5 reps turning to one side, then perform next set to
alternate side (4 sets total, 2 turning to each side).
4. Push-Up - knee to opposite shoulder (Upper Body Strength) Sets 4
Core tight, head in neutral, feet less than shoulders’ width apart. Lower body until upper
arm is parallel to floor, fully extend arms into the upper portion of the movement- Repetitions 5
simultaneously draw the knee upwards to the chest and across to the opposite shoulder,
pause and return to start position and repeat with the alternate knee.
Special Instructions: Perform alternating legs pausing at top of movement for
approximately 2-second count; 5 reps turning to one side, and then perform next set to
alternate side (4 sets total, 2 turning to each side).
5. Upright Rows (Upper Body Strength) Sets 3
Feet slightly wider than shoulders’ width, knees and hips slightly flexed, barbell gripped
with hands close to the bar's center or dumbbells in each hand held in the center of the body Repetitions 5
at the top of the thighs. Pull bar upwards via flexion of arms and shoulders keeping bar tight
to the body throughout until bar is slightly above chest height, lower bar to start.
6. Swiss Ball Crunch (Core Strength) Sets 4
Sitting on ball, knees bent to 90 degrees, and torso in upright position perpendicular to floor.
Relax at core to lay back against ball putting a gentle arch into the back. Out of position, Repetitions 10
brace at the core to draw back into a flat position. Maintaining strong core draw upwards to
perform a crunch. Distance between the hips and the lower portion of ribs should be
maintained throughout movement.
Special Instructions: Pause at top of movement for approximately 2-second count.
Human Arrow - Obliques (Core Strength) Sets 4
Begin laying on the side, forearm and lateral portion of the foot on the ground. Draw the
body upwards into a straight position, hips, upper torso, and head in-line with feet via Duration 20
activation of the oblique musculature to fully support weight at the forearm and foot.
Maintain static position.

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Flexibility training:
 Foam roller should be performed a minimum of twice weekly following strength training, plus
one additional day during the week. As this will aid in recovery from matches it is advisable to
perform on the day following a match or even a difficult training session.
 Static flexibility should be performed following the foam roller work and target at least those
muscles stretched on the foam roller
 Dependent on the intensity of the session that day the time that a static stretch is held as well as
the number of repetitions will vary. Use the following guidelines to perform you static stretching:
o Post high-intensity: 3 sets of 5s static flexibility stretching for respective muscle groups.
o Post moderate-intensity: 2 sets of 15s static flexibility stretching for respective muscle
groups.
o Post low-intensity: 2 sets of 30s static flexibility stretching for respective muscle groups.

FOAM ROLLER EXERCISES

Adductors (Foam Roller)

Begin lying face down in a human arrow position with the leg to be stretched in a figure-4 position with the foam roller placed underneath this leg
at the inside of the thigh close to the knee. Controlling the amount of weight placed on the roller, slowly move the roller up the inside of the thigh
stopping when you feel a sensitive area and holding until the sensitivity decreases.

Calves (Foam Roller)

Begin lying face up with weight placed on the feet and forearms and the foam roller placed under the leg just below the knee. Slowly work the
foam roller down towards the feet. Stop when you feel a sensitive area and hold until the muscle releases. Continue to move down in this manner,
controlling the pressure of the roller by lifting the opposite leg from the floor until you reach just above the ankle.

Hamstrings (Foam Roller)

Begin lying face up with weight placed on the feet and forearms and the foam roller placed under the right or left hip at the bottom of the glutes.
Slowly work the foam roller down towards the feet. Stop when you feel a sensitive area and hold until the muscle releases. Continue to move
down in this manner, controlling the pressure of the roller by lifting the opposite leg from the floor until you reach just above the knee.

Hip Extensors (Foam Roller)

Begin lying face up with weight placed on the feet and forearms and the foam roller placed under the right or left hip at the top of the hip. Move
the leg that the foam roller is under into a figure-4 position such that the ankle is crossing the extended leg just above the knee. Slowly work the
foam roller down towards the feet. Stop when you feel a sensitive area and hold until the muscle releases. Continue to move down in this manner,
controlling the pressure of the roller by controlling your weight until passing over the full muscle.

Hip Flexors (Foam Roller)

Begin lying face down in the human arrow position with the foam roller placed just below the bony portion of the hip. Begin to roll down towards
the feet slowly, controlling the weight placed on the roller with the upper body and position of the opposite foot. Stop when you feel a sensitive
area and hold until the muscle releases. Continue to move down the leg in this manner until you get about 1/4 of the way to the knee.

Hip Flexors (Foam Roller)

Begin lying face down in the human arrow position with the foam roller placed just below the bony portion of the hip. Begin to roll down towards
the feet slowly, controlling the weight placed on the roller with the upper body and position of the opposite foot. Stop when you feel a sensitive
area and hold until the muscle releases. Continue to move down the leg in this manner until you get about 1/4 of the way to the knee.

IT-Band (Foam Roller)

Begin lying sideways on the forearm and the upper leg crossed over the lower leg. Place the foam roller on the outside of the bottom leg to be
massaged just above the knee. Begin to roll up towards the head slowly, stop when you feel a sensitive area and hold until the muscle releases.
Continue to move up the leg in this manner, controlling the pressure of the roller by controlling your weight.

Peroneals (Foam Roller)

Begin lying sideways on the forearm and the upper leg crossed over the lower leg. Place the foam roller on the outside of the bottom leg to be
massaged just below the knee. Begin to roll down towards the feet slowly, stop when you feel a sensitive area and hold until the muscle releases.
Continue to move down the leg in this manner, controlling the pressure of the roller by lifting the top leg off of the floor to control your weight.

Quadriceps-Rectus Femoris (Foam Roller)

Begin lying face down in the human arrow position with the foam roller placed in the center of the leg to be massaged just above the knee. Begin
to roll up towards the head slowly, stop when you feel a sensitive area and hold until the muscle releases. Continue to move up the leg in this
manner, controlling the pressure of the roller by controlling your weight.

Quadriceps-Vastus Lateralis (Foam Roller)

Begin lying face down in the human arrow position with the foam roller placed just to the outside of the knee to be massaged. Begin to roll up
towards the head slowly, stop when you feel a sensitive area and hold until the muscle releases. Continue to move up the leg in this manner,
controlling the pressure of the roller by controlling your weight.

Cone Fitness Training & Consulting LLC copyright©2009