I need a training program?

Question

Schools starting soon and so are sports, I want to get better and I need a training program for after school and weekends. I want u guys to make up a program for me to do and it can have just about anything. It can also be hard. It would be helpful so thx for any help.

Answer 1

ok well depending on how good your fitness is you should always start with that.

no matter what you want to do if its become fast, strong or just fit it all starts with good stamina.

you should break your year up into 3 seasons off-season, pre-season and on-season. '

the off season and pre season should last approximately 12 weeks each and depending on your sport the on season can vary anywhere from 2 months - 8 months.

Off season.

in your off season you should work on maintaining your fitness level by doing light jogs. you can start with a couple of km's and move up when you feel you are ready. remember it is important to motivate yourself. there is no use spending longer than you need on one distance. During your off season is also when you should be developing your strength. but dont just hit the wieghts. You are still at school which probably means you are still growing. doing wiegths can affect your growth so i would suggest doing either conditioning with your own weight such as push ups, chin ups etc or consulting a proffessional first.  you can also do core work, balance and flexibility which will greatly help you.

During your pre season the focus is on bringing your fitness up to game standard. push yourself harder through this season to reach a better fitness level. again work on core, balance and flexibility. but try and limit your strength training as that is prodominantly for the off season. you can then begin to add sprint training and very importantly agility.

During your on season your coach will give you a training program so you wont have to worry about it.

for your core training program you can do exercises such as:

bridges,

cruches,

supermans,

strandard sit ups,

leg raises

balance ball.

for your speed training you can do the following exercises to develope strength and also your technique:

Tuck Jumps. (2x6)

Rocket Jumps. (2x6)

Lunge Jumps. (2x6)

Line Hops. (2x8)

Skips For Height. (3x30 meters)

Skips For Distance. (3x30 meters)

Straight Leg Bounds. (3x30 meters)

Forward Weight Throws. (5)

Overhead Weight Throws. (5)

and for balance you can do simple exercises like:

a balance board or balance ball. (if you have them)

stork stands

quick legs

hope this helps

thanks.