Indoor Conditioning 1 & 2
uap-off-season-1
How to complete these circuits
- Alternate between jumps and bodyweight exercises
- Perform 20 seconds of the Jump/Plyo then move onto the bodyweight exercise
- Complete the circuit straight through
- Rest 1 min between circuits
Do this number of circuits:
For Workout 1, do the same number of circuits as the week nos, e.g. week 3 = 3 times through. For Workout 2, do 2 circuits in the first week, 3 circuits in all other weeks.
Workout Week 1 Week 2 Week 3 Week 4 -----–— ---–— ---–— ---–— ---–— Indoor 1 1x 2x 3x 4x Indoor 2 2x 3x 3x 3x
Indoor Conditioning 1
Jumps! (20s)
Bodyweight exercise
20s x In-place Jumps
- Toes pointed forward on landing
- keep heels low to the ground
increase jump height if you can keep the same quick ground contact
5x Spiderman T-spine
- follow your hand with your eyes
- 1 rep = left arm/right leg + right arm/left leg
keep hips low
20s x In and Out Jumps
- Toes pointed forward on landing
- keep heels low to the ground
increase jump height if you can keep the same quick ground contact time
10s x Hollow Body Hold
- lift legs a few inches off of the ground
- maintain a neutral spine with a natural arch in the lower back
- keep shoulder blades off the ground
actively reach your hands away from you
20s x Front and Back
- Toes pointed forward on landing
- keep heels low to the ground
increase jump height if you can keep the same quick ground contact time
10x Glute Bridges
- Push through heels
- lift hips until there's a straight line between shoulders and knees
actively squeeze butt and keep core tight
20s x 'Make an X' Jumps
- Toes pointed forward on landing
- keep heels low to the ground
increase jump height if you can keep the same quick ground contact time
10x X-Lift
- Lift opposite arm/leg
- 1 rep = left arm/right leg + right arm/left leg
lift a few inches off of the ground and feel it in butt/lower back
20s x Crossover Jumps
- Toes pointed forward on landing
- keep heels low to the ground
increase jump height if you can keep the same quick ground contact time
5x Lateral Squat
- 1 rep = squat to the left + squat to the right
- Push hips back and knees out
keep gaze forward
20s x 2-2 Shuffle
- Keep hips low
neutral spine
10x Windshield Wipers
- 1 rep = left + right
- Keep a 90 degree bend in knees while they drop side to side
allow knees to drop and don't force the movement
20s x Crossover Back and Forth
- Keep hips low
neutral spine
10x Alternating Straight Leg Raise
- Keep moving leg straight
- lift leg until moving leg bends or grounded leg comes off of the ground
1 rep = left + right
20s x Alternating Jab Steps
Step straight forward at varying lengths (a few inches to 2 ft)
20x Forward Crawling
- Start with hands under shoulders and knees under hips
- take small steps (each step = 1 rep)
actively push your hands into the ground lift your upper back away from the ground
20s x In-place Icky Shuffle
- Land with heels low to the ground but not touching the ground
- bring knees up to but not above hips
practice good arm action coordinated with legs
20s x 1/2 Skater Balance
- Keep knee tracking straight forward over toes
- knee over midfoot
- neutral spine
- challenge by gazing in different directions
do 20s on each leg
20s x In Place High Knees
- Land with heels low to the ground but not touching the ground
- bring knees up to but not above hips
practice good arm action coordinated with legs
10x Pushups
- elbows 45 degrees away from the body
- forearms vertical
- squeeze shoulder blades on the way down and push apart at the top
keep a straight line from shoulders to heels
Indoor Conditioning 2
20s x In Place Jumps
- Toes pointed forward on landing
- keep heels low to the ground
increase jump height if you can keep same quick ground contact
10x Prone Shoulder Rotations
- Keep forehead off of the ground
- relax glutes
- draw as big a circle as you can with your finger tips
aim to keep hands higher off the ground
20s x In and Out Jumps
- Toes pointed forward on landing
- keep heels low to the ground
increase jump height if you can keep the same quick ground contact time
5x Slow Squats (3-3s)
- Toes can point out slightly
- keep knees out
go down until you feel butt wink (lower back curl)
20s x Front and Back
- Toes pointed forward on landing
- keep heels low to the ground
increase jump height if you can keep the same quick ground contact time
5x Reverse Lunges
- Keep chest up and knee tracking forward of front toes
1 rep = 1x left + 1x right
20s x 'Make an X' Jumps
- Toes pointed forward on landing
- keep heels low to the ground
increase jump height if you can keep the same quick ground contact time
10x Plank Taps
- Start in the top of a pushup
the wider your feet are apart the easier it is to keep hips stable
20s x Crossover Jumps
- Toes pointed forward on landing
- keep heels low to the ground
increase jump height if you can keep the same quick ground contact time
10x Reverse Crunch
- Bring knees up until lower back slightly comes off of the ground
allow heels to fall to the ground while avoiding lower back arch
20s x 2-2 Shuffle
- Keep hips low
neutral spine
10x Wide Stance RDL
- Keep neutral spine
toes pointed forward
20s x Crossover Back and Forth
- Keep hips low
neutral spine
20x Lateral Crawling
- Start in the top of a pushup
- crossover hands and reach to the side with feet
- each step = 1 rep
keep hips low to maintain a straight line from shoulders to heels
20s x Alternating Jab Steps
Step straight forward at varying lengths (a few inches to 2 ft)
20s x Side Plank
- Shoulders, hips, and ankles form a straight line
- do 20s on left, 20s on right
Adjust the times given for this exercise depending on how hard it is for you. Stop early if your form gives out
20s x In-place Icky Shuffle
- Land with heels low to the ground but not touching the ground
- bring knees up to but not above hips
practice good arm action coordinated with legs
5x Single Leg RDL
- Actively reach back with your heel
- keep each hip at the same height
- 1 rep = back on left + back on right
if you have trouble with balance hold onto a pvc pipe/squat rack
20s x In Place High Knees
- Land with heels low to the ground but not touching the ground
- bring knees up to but not above hips
practice good arm action coordinated with legs
10x Pushups
- elbows 45 degrees away from the body
- forearms vertical
- squeeze shoulder blades on the way down and push apart at the top
keep a straight line from shoulders to heels