Chartiers Valley Lady Colts Soccer Conditioning
Phase:  Hypertrophy (Senior/Individual Training)
The following contains the suggested trainingfor senior or individual workouts.  This is the early hypertrophy phase which concentrates on plyometrics, middle distances, and endurances.  These may be combined with the corresponding resistance workouts which should be performed first.  You should log your times so that you will be able to monitor your performance and progression.
June 26 - July 12, 2007 (Five days per week)
June 26, 2007  (Plyometrics Technique)
Warm up:	200 Juggles
Split Squat Jumps	2 sets of 5 jumps	Rest 30 secs.	First set is jump and stick for count of 2; second is at speed
Broad Jump	2 sets of 5 jumps	Rest 30 secs.	First set is jump and stick for count of 2; second is at speed
Tuck Jump	2 sets of 10 jumps	Rest 30 secs.	First set is jump and stick for count of 2; second is at speed
Side to Side cone Jumps	2 sets of 10 jumps	Rest 30 secs	First set is jump and stick for count of 2; second is at speed
For. And back cone jumps	2 sets of 10 jumps	Rest 30 secs	First set is jump and stick for count of 2; second is at speed
Stretch	10 mins.
June 27, 2007 (Middle Distance Runs)
Warm up:	200 Juggles
120's: Sprint 120 yards, jog back, rest
	1 set of 10	Rest 30 secs.
Doggies: Run to 5 and back, 10 and back, 15 and back, 20 and back, 25 and back.
Target 1 minute	1 set of 10	Rest 30 secs.	Time:
Stretch	10 mins.
June 28, 2007 (Endurance Run)
Warm up:	200 Juggles
300 Shuttle Run: Sprint 50 and back 6 times
Target 1 minute	1 set of 6	Rest 2 mins.	Time:
Stretch	10 mins.
June 29, 2007 (Middle Distance Runs)
Warm up:	200 Juggles
Sprint 20 yds.	10 times	Rest 30 secs.	Times:
Sprint 40 yds.	8 times	Rest 45 secs.	Times:
Sprint 60 yds.	6 times	Rest 1 min.	Times:
Sprint 80 yds	4 times	Rest 1:30 min.	Times:
Sprint 100 yds.	2 times	Rest 2 mins.	Times:
Stretch	10 mins.
July 5, 2007 (Endurance Run)
Warm up:	200 Juggles
2 Mile Run	Target 13 minutes		Time:
Stretch	10 mins.