Strength and Conditioning

Updated Tuesday February 17, 2015 by Chris Hillson.

Strength and Conditioning


Remember to use proper form and technique while performing all strength and conditioning exercises.  Never bounce while stretching.  

I.                     Flexibility

Hold each stretch for 30 seconds, total time approx. 15 min.

a.      Pre-workout stretching

i.          Warm up with light cardiovascular activity 3-5 min. (light jog, jumping jacks, aerobic dance)

ii.          Stretch all major muscle groups (quadriceps, hamstrings, calves, back, wrists, neck, arms, shoulders, abs)

II.                   Jump Stretches and Drills

Stretch each side for at least 20 sec focusing on proper form.

a.   Jumps (Straight, Right side hurdler, Left side hurdler, Right front hurdler, Left front hurdler, Toe Touch, Pike) – do each jump once utilizing eight counts.

b.   Stretches (Straddle position on the floor, hydrant drill-15 each side, frog jumps-2 sets of 15, lunges)

III.         Cardiovascular Conditioning

Frequency- Youth-1-2x per wk, Juniors 2-3x per wk, and Seniors -3-4x per wk.  The goal is to build endurance.

b.   Intensity – moderate to high

c.   Time- Youth -15 min, Juniors -20min, Seniors 25 min per session of consistent motion.  (Examples, Running, power walking, aerobics, rollerblading, biking, jump rope)

IV.               Strength Training

Total body strength training for all major muscle groups.  Frequency- Youth 2x per week, Juniors 3x per week, Seniors 4x per wk.

i.          Upper Body (Shoulders, chest, biceps, triceps)

1.      Pushups – Man style pushups, legs extended and on toes.  Arms shoulder width apart as well as arms farther apart than width of shoulders.  All should increase number of sets by 1 set every other week.

a.      Youth-2 sets of 5

b.      Junior 2 sets of 7

c.      Senior 2 sets of 10

2.   Tricep Dips – Sit on the ground with arms behind your fingertips facing butt and legs pulled in and knees facing ceiling.  Lift butt and off ground and dip bending elbows.  Same sets as pushups.

3.   Wrists - hold canned food in each hand and lift wrist in an up and down motion.  Youth should us tomato paste cans while other teams use cans of soup.  Same sets as above.

4.   Arm and Shoulders – Start with your arms extended straight out in the T motion.  Rotate your arms in a circular motion forward.  Do this for about 10 seconds.  Rotate your arms in a small circular motion backward.  Do this for about 10 seconds.  Repeat this same motion, forward and backward, for 10 seconds each doing large circular motions.  Next exercise, start in a T position and raise your arms up over your head till palms meet.  Lower to a T position and then bring your arms together in front of you extended letting your palms meet again.  Repeat for sets of 10 without dropping arms and keeping shoulders relaxed and elbows/wrists tight.

ii.          Lower Body (quads, hamstrings, calves, lower back)

1.   Squats – Squat with feet facing forward keeping hamstrings parallel to the floor and back straight.  Complete 2 sets of eight.  Then, do two more sets of eight in the plied position working the inner thigh.

2.   Lunges – Begin standing with feet together.  Step out and bend to the floor with right foot in front of you.  Left knee should stay 1 – 1 ½ inches from the floor, right knee should not extend past your ankle.  Stand up and bring the right foot back to the starting position and step out and bend to the floor with the left foot.  2 sets of eight to start for all ages.

3.   Calf Raises – Stand flat-footed and go up on your toes, both legs together.  2 sets of 8 reps are appropriate for all ages and you should increase by 1 set every other week.  Repeat this exercise with toes turned out and toes turned in to develop a well-rounded calf.

4.   Leg Raises – Set up on the floor in a dog position (on all 4’s).  Extend one leg straight out and raise 2 – 4 inches without ever lowering leg to ground.  2 sets of 8 reps are fine for all ages with an increase of 1 set every other week.

5.   Lower back – Lie on the floor on your stomach with legs extended.  Clasp your hands behind your neck.  Lift upper body up and lower body up.  Body should be arched close to a “C” position.  2 sets of 8 are appropriate for all ages with an increase of one set every other week.

iii.         Abdominal Exercises

1.   V-ups – Lie on the floor on your back with legs extended straight out and your arms extended straight out above your head.  Pull upper body up meeting lower body, legs should extend out to the side and you should reach in between your legs your instep.  This should look like a toe touch in the air.  Two sets of eight will be a great start.

2.      Crunch – Lie on the floor with legs bent, knees facing the ceiling.  Hands should be behind you head extend up halfway while looking at ceiling.  Bring yourself down while not touching shoulders to the floor.  Two sets of ten is a great start with an increase every couple of weeks.

3.      Plank– Get in the position similar to a push up with upper body resting on forearms and hips parallel with the floor.  Contract your core.  Hold this position for 15 seconds- Start with 2 sets and increase time every other week.

a.      Youth 20 seconds

b.      Junior 25 seconds

c.      Seniors 30 seconds