›› Home
›› Philosophy
›› News & Info
›› BHS Forms
›› College Recruitement Timeline
›› Alumni Playing Collegiately
›› Links
 |
|
|
|
|
|
Summer
Anaerobic/Aerobic Fitness Shuttles 40-Yard Shuttles - two markers 40 yards apart - up and back three times (total of 240 yards) - work interval 45 seconds - rest interval 45 seconds - start at 6 sets work up to 10 - extra rest every three (15 seconds extra rest) so after 3, 6 and 9 50-Yard Cone Drill - six markers at ten yard intervals - 10 and back, 20 and back, 30 and back, 40 and back, 50 and back (total of 300 yards) - work interval - 1 minute - rest interval - 1 minute - start at 6 sets work up to 8 - extra rest every three (15 seconds extra rest) so after 3 and 6 Super Set - 120 yards sprint in 18 seconds - 120 yards back in 30 seconds - rest interval on the line 25 seconds - 40 yard shuttle (45 seconds to 47 seconds work) - rest interval 1:15 - five complete sets Jingle Jangle - two markers 10 yards apart - up and back 10 times (200 yards) - work interval 50-55 seconds - rest interval – 1 minute - start at 8 sets work up to 10 - extra rest every three (15 seconds extra rest) so after 3, 6 and 9 Fartlek - a fartlek run is any distance run where you vary the pace and intensity of your effort. For example from a running pace you accelerate to a sprint for approximately 40 yards, then decelerate to a jog for 30 seconds, then pick-up pace to a run again for 60 second and repeat for 20 – 30 minutes. |
||||
| Go To Page 4 | ||||
Bexley
Lions - Girls Soccer
Bexley High School