SportsGist Rules!

It would be to your benefit to take advantage of the month you have off during your winter break to stay fit and ready to go for the spring season.  A great way to do this, is to stay active for at least 4-5 days a week for 40-90 minutes at a time.  These activities can vary from soccer drills to leisurely activities such as biking, swimming, running, or playing basketball.  If you have access to a gym, engaging in light weight activities can give you a competitive advantage, but if not, doing the body weight activities (listed below), you can remain in shape. 

An average week might consist of 2 days of weight training or body weight circuits/conditioning and the other 2 days longer aerobic activities with soccer sprints in between (interval running).

It is very important to run at least 3 times a week, whether it be to work on sprints (10’s to 100’s) or longer endurance runs (1.5 miles, 1 mile, 800’s, 400’s, 200’s)

Circuit:

Always conduct a warm up before beginning any workout and a cool down after.

Body Weight Squat- 20 times

Single Leg Squat- 15 times each leg

Pull Up/ Reverse Pull Up- 10/15 time

Walk Out Push Ups- 10 times

Dips- 10 times

Single Leg RDL (body weight)- 15 each leg

Sit Ups- 20

Alternate Arm to Alternate Straight Leg (Ab work)- 20

Sit Ups- 20

Body Weight Squat- 20

Reach Crunch- 20

Move through the circuit three times with a good tempo and correct form

Overall, the emphasis of the winter workout is not on what you specifically do, but making sure you are staying active 4-5 days.  By this point, you should know your body and know how to take care of it.  Make sure you allow the needed recovery time, but at the same time continuously push yourself to become a top notch Division 1 athlete.

*LIFT US TO GREATNESS, RUN TO GLORY!*

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