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The first month consists of a 3-day a week program. The first day will center on building the player’s strength. The second day will center on developing agility and speed. The third day focuses on developing the player’s endurance.
The program for the first day consists of the following exercises, which may all be completed in a gym or basic workout room:
· Back Squats: 3 sets of 15-20
· Pull-Ups: 3 sets of as many pull-ups as the player can do
· Dumbbell Bench Press: 3 sets of 15-20
· Romanian Deadlifts: 3 sets of 15-20
These exercises will help get the player into shape. They act as the foundation of muscle building and conditioning. Without this basic foundation, the athlete will not be able to advance to the more complex exercises that will be required for max conditioning by the end of the off-season.
The program for the second day consists of exercises that may be completed outdoors or in an exercise facility where there is room to run:
· Standing Long Jump: 1 set of 5
· Counter-Movement Jump: 1 set of 5
· Sprint to Lateral Shuffle: 3 sets of 30 yards (switching sides every 5 yards)
· Sprint to Backpedal: 3 sets of 30 yards
These exercises promote coordination, speed and agility. They empower the athlete to develop prowess and the ability shift from short bursts of speed and power to sudden stops and shifts of direction.
The program for the third day consists of exercises that should be completed with a medicine ball. Each exercise should be conducted for 3 sets of 30 seconds each:
· Twist and Throw
· Chest Pass
· Overhead Throw
· Clean and Press
· Med Ball Leg Raises
· Med Ball Squat
· Med Ball Lunges
· Med Ball Crunches
· Half-field Game: 20 minutes
These exercises help to increase the core strength of the player which is necessary for developing a player’s ability to demonstrate endurance over a complete game.
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