Anaerobic Conditioning:  Wks. 10-12 HDvHS Girls' Soccer

Phase #4 Workout #1

2 x's 2 x 300 yds shuttle (see description form Week 1-3) -2 x's 300 yds. shuttle -Rest 4 min. -2 x's 300 yds. shuttle

Workout #2

Up the Ladder # of sprints x's dist. (yds.)       Rest b/w Sprints      Rest b/w Sets      Goal Time 4 x's 100                                       :30                          1:00               :14-:15 6 x's 80                                         :24                          1:30               :11-:12 8 x's 60                                         :18                          1:30               :08-:09 10 x's 40                                       :12                                               :05-:06

Misc. for weeks 10-12

GAUNTLET (this is the true test of your hard work & we will be doing this on the 1st day of conditioning and try-outs) -3 Cones (Goal time :35, Rest reaminder of the minute- Repeat 2 more runs) -3 Stinkers (Goal time :50, Rest :50- Repeat 2 more runs) -3 120's (Goal time :17, Jog back :30, Walk/Stand :15- Repeat 2 more runs) -Walk and strech for :50 -2 Cones (same timetable as above- Repeat 1 more run) -2 Stinkers (same timetable as above- Repeat 1 more run) -2 120's (same timetable as above- Repeat 1 more run)

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