A4 Conditioning Sets New Standard for Work

Our coaching staff has been very impressed with the commitment and work ethic that our players have shown during A4 conditioning so far this fall.  Our seniors have really set a terrific example to the younger players.  Our basic routine has been to use dynamic stretching to warm up then head to the weight room.  We took a couple of days to teach proper technique for dead-lifts, hanging cleans, above head presses, and bent over rows.  Our Olympic lift series includes 5 sets of 5 reps with a full range of motion.  We do that once per week.  Other weight room routines include cross-fit team relays and pyramid sets with partners.  Our weight room work is 25-40 minutes. After the weight room, we spend some time running.  We alternate between routines that focus on explosive speed and endurance.  We have also mixed in a few fun days like the 30 minute mountain bike ride and a tense game of 4-corners kick-ball.   Our veteran players have really learned the value of conditioning.  We are committed to continue to develop strength throughout the season.  It will give us the physical and mental edge we are looking for.