Simulate Points Circuits June 2014

Simulate Points Circuits

The circuits sport specific conditioning.  Focus like in a game time situation.  Jog for 10-15 seconds between stations as if you were on the weak side about to cut or about to defend a cut.  Rest about 90 seconds before the next rep.  Once you have done all of the required reps for the D1, O or D2 circuit, rest 3-5 minutes before moving on.  If you have a buddy, throw during your rest and take extra time to recover.

For our first circuit workout of the season, we will run 2 reps of each circuit.  If you are feeling really good, you can run 3 reps of each circuit.  Do not do more than that.  We’ll ramp up later, don’t worry.

You will need:

-Cones or markers

-Ladder

-At least 70 yard of running length

-Do in cleats on grass

Warmup: Choose your own adventure

2 x D1 Circuit

11)      70 yard sprint (running down on the pull)

22)     3-cone L-Drill, cones 5 yds apart (see image here: http://www.topendsports.com/testing/tests/3-cone-drill.htm)

33)      Backpedal 3 yards à 10 yd forward sprint à 20 yd incut (simulate fading to the weak side with your cutter, then she cuts deep, then she turns and cuts under (see image below)

44)      Do Step 3, running the other direction

55)      10 yd sprint to 1-legged jump for height (like you are going up for a disc)

2 x O Circuit

11)      Do one speed ladder exercise (5 yds)

22)      Suicides. 3 cones 5 yds apart in a line. Run 0 yd à 5 yd à 0 yd à 10 yd à 0 yd à 10 yd.  Finish hard through last cone. See image below.

33)      5 yd deep cut to 20 yard in cut

44)      Repeat #3 on the other side

55)      Lateral jump to 10 yd sprint. (lateral jump for height and width, begin sprinting immediately)

66)      Repeat #5 on the other side 

2 x D2 Circuit

11)      60 yard sprint (running down on the pull)

22)      10-5-10-5-10 (sprint, right shuffle, sprint, left shuffle, sprint)

33)      15 yard sprint à 2 yd backpedal à 15 yd sprint à 2 yd backpedal à 15 yd sprint à 2 yd backpedal (shadowing an offender’s movement)

44)      Pushup position à 25 yd sprint (you just laid out, missed the D, and get to run down your guy)