Beach Conditioning 1 & 2
uap-pre-season-2

Conditioning 1 should be preceded by the Nonlinear Warmup.

Conditioning 2 should be preceded by the Linear Warmup.

Conditioning 1

A. 5-10-5, 5 Frog Jump

B. Zig-Zag Sprint

Set up 2 rows of cones about 5-7 yards apart. In each row*,* three cones are placed about 8 yards apart. The two rows are off set by 4 yards to create a zig-zag pattern.

C. Figure Eight Sprint

Attempt to cut on the inside foot rather than the outside foot (like in the jab step).
To use the inside foot, you'll likely slow down a bit before the cone and "switch your hips"

Conditioning 2

150 Shuttle (6x 25m)

Setup 2 cones 25m apart
One rep is 6 sprints of 25m length, no rest between sprints
You will always do 8 reps total across the two sets, for a total of 1200m of running.
Sets change each week, but will typically look like "5,3", ie 5 reps in set 1, 3 reps in set 2. So in set 1 you would do 5 reps = 5 x ( 6x25m, followed by 60sec rest)