Week One EXPECTATIONS

1. Build core strength and stability
2. Build an aerobic base
3. Learn proper biomechanics [running/posture]
4. Become accustomed with the program and expected outcomes
5. Learn how to set S.M.A.R.T process and outcome goals
6. Assess current fitness and get a baseline of current conditioning level
   

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Warm Up

​The Quick 7

Selected Stretches
Please reference the Dynamic Stretching Series for video on these stretches. Leg swings are not listed, if you don't know what these are, please read the description below.

• Traveling Quad Stretch [6-10 reps]
• Traveling Knee Hugs to Traction Lunge [6-8]
• Figure Fours [6-10]
• Leg Swings [10 each side/direction]​

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Timed 1.5 Mile

Record your time in the MapMyFitness app. This is a baseline of where you are starting the summer, so there is no pressure to score a good time here. Still do your best, but know that this time should improve significantly before you arrive in the fall. 

Coach’s Comments: I highly suggest training on a track instead of a treadmill for two reasons: 
       1. Treadmills are boring.
       2. Treadmills are harder on your joints.

The squishy surface of the track is not only better for your joints, it is also a better training medium because a treadmill moves under you while you run, and while that is great for not having to think about pacing, it eliminates the need for your body to propel you forward. Plus, it will be beneficial for you to learn how to pace yourself.

​Always bring a water bottle with you and make sure you are well hydrated before. Nothing is less fun than training while dehydrated (dizziness, early fatigue, nausea, the list goes on).

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Jump Rope Routine [15 minutes Total]

A common myth with jump roping is that it is hard on your joints. In fact, it is quite the opposite, because in order to effectively and continuously jump rope over time, your joints must stack naturally over one other. Therefore, weird angles of stress are NOT being placed on your joints as you jump rope (like in other movements) and it will improve the areas listed below.

2 Rounds: 0:00-2:00
0:30 Single Unders
0:20 Two’s Alternating
0:10 Rest
 
2 Rounds: 2:00-4:00
0:30 Scissors
0:20 Under/Overs
0:10 Rest
 
2 Rounds: 4:00-6:00
0:30 Lateral Hops
0:20 Under/Overs
0:10 Rest
 
2 Rounds: 6:00-8:00
0:15 Singles, Right
0:15 Singles, Left
0:20 Skip Steps
0:10 Rest
 
2 Rounds: 8:00-10:00
0:30 In + Outs
0:20 Skip Steps
0:10 Rest
 
2 Rounds: 10:00-15:00
0:30 Single Unders
0:30 Two’s Alternating
0:15 Singles, Right
0:15 Singles, Left
0:15 Singles, Right
0:15 Singles, Left
0:30 Skip Steps

Jump Rope improves:

• Ankle stability
• Coordination
• Mental acuity
• Balance
• Footspeed
• Cardiovascular endurance
• Muscular endurance (particularly calves)

Mixing up the variations makes longer interval jump roping interesting (for example if you are going for a total of 7 minutes, switching the footwork every 0:15-0:30 is a great way to pass time and improve quicker by challenging your neurological pathways. ​

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Recommended Stretches

Yoga is arguably the most under-utilized secret weapon of sports. Not only does it provide the physical benefits of speeding up recovery, helping to prevent injury, and improve your on-court performance; it has unlimited potential to unlock the ability of your brain to operate at higher levels of clarity, manage stress, improve focus and attention, and more. If you are unfamiliar with the following movements, reference the Yoga Series in the Exercise Library.

• Downward Dog, 5 breaths
• Upward Dog, 2 breaths
• Dragon Lunge, 5 breaths (right)
• Dragon Lunge, 5 breaths (left)
• Modified Pigeon, 5 breaths (R/L)
• Child's Pose, 10 breaths