Conditioning 1 & 2
uap-taper
Conditioning 1
A. Run at 70% sprint Speed
- Sprint 30 seconds and then rest 30 seconds
- Complete 15-20 reps the first two weeks
- 12-18 reps for Week 3
- 10-15 reps for Week 4
Conditioning 2
A. Shuttle with Throwing, 10, 20 and 30 yards
Backhand
and forehand
- Distances are 10, 20, 30 yards
- Rest 90 seconds between reps
- Complete 4 reps (2 backhand and forehand).
- Rest 2 minutes
B1. Skater Hops
- Choose a distance at which you can reach the tops of the cones
consistently for 30 seconds
- Reach across your body with the hand farthest from the cone
- Rest 60 seconds then do B2.
- Complete twice
B2. Shuffle
- Stay low throughout the shuffling
- Stay light on the balls of your feet
- Don't get "stuck" in the turns. Graze the cone and change
directions all in one motion
- Rest 60 seconds then do B1
- Distance should be 10 yards
- Complete twice