GA5 Training Workout

Preseason/During Season Training Workouts: 13-18's
Total training time	35 min	Do workout at least 2x-3x per week during preseason and at least 1x per week during season.
Exercise	# Reps x # Sets	Exercise Description
Warm Up:Jump rope	100	Regular-feet together, no double bounce
Approx-5min	50	Apart/Together, Scissors, Side/Side, Front/Back
	50	Left Foot/Right Foot
	100	Run
	10	Double Jump-bring rope around 2x in one jump
	3x1min	Speed Jump for time 30 sec rest
Stretch Routine:	Hold each stretch for 10 count do right/left sides
Approx-5min
Shoulder Stretch	2x	1. Place palms together with arms crossed, fingertips pointing
		towards the ground, press palms, rounding shoulders forward, hold
		2. Clasp hands together with fingers interlocking behind back
		up under shoulder blades, push hands down, pullilng shoulders
		back, hold
Side Stretch	2x	Reach both arms overhead, exhale, lower left arm, push right hip
		out, leave right arm extended overhead, hold
Hamstring Stretch	2x	Standing legs slightly more than hip width apart, reach arms
		out to sides, keeping head up and flat back slowly bend at the
		waist, once at waist height fold arms and rest head on arms,slowly
		roll back up
Additional Hamstring	2x	Standing legs slightly more than hip width apart, reach arms
Stretch		overhead, slowly twist over right hip with right foot turned out and
		leg straight, keeping back flat and head up, lower body over
		right leg, hold, repeat left leg
Standing Quadricep	2x	Standing tall, grasp right ankle with right hand, pull right knee
Stretch		towards right leg, pushing pelvis forward, hold, repeat left leg
Plyometrics	Remember when jumping: core tight and jump with slightly bent
	knee's and elbows and to land softly.
Tuck Jumps	3x10	Bend knees to squat position with feet pointed straight ahead,
	45sec	rest toes lifted, drive arms back and then up as you explode
		up bring knees to chest and arms chest height, land softly with
		knee's slightly bent, with no rest go back into squat position,
		repeat until 10 reps are completed.
		It is most important to limit the time your feet are on the ground
		during the reps, extend ankles to full stretch, think heel toe takeoff
Stairs	3x30sec	Start facing stair, run up 1 stair leading with your right foot for
Leading w/Rt & Lf Ft	20sec rest	30sec, rest 20 sec and repeat running up leading with left foot for
		30sec, rest 20 sec and complete 3 total sets leading with each foot.
		Use arms in pumping motion, like when running.
Stairs	3x30sec	Start facing stair, tap stair with right foot quickly followed with
Tap n Touch	20sec rest	left foot, continue rapd tap no touch motion for 30 sec.
		Use arms in pumping motion, like when running.
Strength
Lateral Raises	3x15	Standing on band, hold the ends in each hand with palms facing
w/resistance band		body-hands at your sides, elbows slightly bent, slowly raise arms
		to shoulder level, hold for 2 count and slowly lower to start position.
Parallel Raises	3x15	Standing on band, hold the ends in each hand with palms facing
w/resistance band		thighs, hands in front of you, elbows slightly bent, slowly raise
		your hands/arms to shoulder level, hold for 2 count and slowly
		lower to start position.
Tricep Extention	3x15	Holding one end of the band behind your back, grasp other end
w/resistance band		each arm in opposite hand, elbow bent at 90degrees, slowly extend arm/hand
		overhead, hold for 2 count, slowly lower to start position.
Side to Side	3x30 steps	Tie band together, slip over ankles, in 3/4 squat position step to
		the right, picking your left foot and placing it next to your right leg,
		quickly step to your left picking up your right foot, do not stand up.
		Make step as wide as you can, keep core tight, complete 30 total
		steps without stopping.
Back Leg Lifts	3x15	Tie band together, slip over ankles, place 1 foot in front of the other
	each leg	hold chair/wall for balance, slowly lift back foot up and away
		from body, hold 2 count, slowly lower to start position. Keep
		base knee slightly bent and core tight.
Wall Sits	3x45sec	With back towards wall, slide down until knees are at 90degrees
	30sec	rest shoulders, back, head should touch the wall. Make sure knee's
		are not farther out than toe's. Hold for 45sec.
Push Up's	3x10	Regular: hand under shoulders, fingers spread, tighten core and
3 Way		lower body in slow motion towards floor, keep head slightly bent,
		push back to start.
		Wide: hands farther than shoulder width.
		Diamond: hands together with pointer fingers and thumbs
		touching in diamond shape, slowly lower body to the ground, head
		goes into diamond.
		With All Push Up's if they are too difficult to do correctly do on
		your knee's until you are stronger!!!!!!!!
Core
Crunches	3x15	Feet planted firmly on the ground, knees bent and hands behind
	slow reps	the head, imagine your belly button being pulled to the floor, slowly
		lift your shoulders off the ground, exhale, slowly lower. Lift chest
		and head towards ceiling, keep elbows behind ears.
Folded Obliques	3x15	Lying on back, knee's bent, cross right foot over left bended
	each side	knee, place left hand behind head, right arm extended out to
		right side of body, slowly lift shoulders off the ground and turn
		towards the right, exhale, slowly return to start. After 15 reps
		switch legs and arms.
Superman's	3x15	Chest only: lying face down, arms stretched out overhead and
	3ways	feet straight behind you, slowly lift chest off the ground, hold 2
		count, slowly lower.
		Legs only: same as above, but this time only lift the legs off the
		ground, legs together, hold 2 count, slowly lower.
		Chest/Legs Together: same as above, but this time lift at same
		time both chest and legs off the ground, hold 2 count, slowly lower.