STRENGTH AND CONDITIONING SUMMARY

DATE:
NAME OF ATHLETE/GROUP
SPORT:
POSITION
ACTIVITY SUMMARY
NUMBER OF SESSIONS:
DATE BEGUN:
Activity
Arm Swings
Inchworm
Lunge Walk
Walking Knee Lift
Int./Ext. Walk
Power Hops
Butt Kicks

WARM-UP ACTIVITIES
Sets
2
2
2
2
2/2
2
2

Reps
8-10
8
8-10
10
8-10
10
10

Rest Period
n/a
n/a
n/a
n/a
n/a
n/a
n/a

Reps
30 seconds
20 seconds
20-30 seconds
20-30 seconds
20-30 seconds
30 seconds
20-30 seconds

Rest Period
n/a
n/a
n/a
n/a
n/a
n/a
n/a

STRETCHES
Activity
Neck Flexion/Ext.
Seated Lean-Back
Spinal Twist
Supine Knee Flex
Side Quad. Stretch
Butterfly
Wall Stretch

Sets
1
1
2
2
2
1
1

RESISTANCE TRAINING EXERCISES

Activity
Back Squat
Bench Press
Seated Row
Bicep Curl
Triceps Pushdown
Shoulder Press
Abdominal Crunch

Sets
3-6
3-6
3-6
3-6
3-6
3-6
3-6

Reps
6-12
6-12
6-12
6-12
6-12
6-12
6-12

Rest Period
30-90 seconds
30-90 seconds
30-90 seconds
30-90 seconds
30-90 seconds
30-90 seconds
30-90 seconds

STRENGTH AND CONDITIONING SUMMARY

CARDIOVASCULAR TRAINING EXERCISES

Activity
Stationary Bike
Suicides
Stair/Hill Sprints

Sets
1
5
5

Reps
20 minutes
5
5

Rest Period
n/a
30 seconds
1:30 seconds

PLYOMETIC TRAINING EXERCISES

Activity
Squat Jump
Double-Leg Hop
Power Skip
Jump From Box
Depth Jump
Power Drop
Depth Push-up

Sets
1-2
1-2
1-2
1-2
1-2
1-2
1-2

Reps
15
10
10
20
10
10
8-10

Rest Period
30 seconds
30 seconds
30 seconds
20 seconds
10 seconds
10 seconds
30 seconds

Coaches Signature____________________________________________________Date:_______________