1 2 3 Yoga – go to a 4 Yoga – go to a

class, or grab one class, or grab one

Choose Your Own Choose Your Own
from the internet from the internet
Workout (Long Run, Workout (Long Run,
Swim, Bike, Ski, Hike, etc) Swim, Bike, Ski, Hike, etc)

12 WORKOUTS
5 OF CHRISTMAS 6
Sprintervals I – Your dedication to working out during the Holiday Break is critical Sprintervals II –
Warm Up, then to your individual success and the success of your team. We Warm Up, then
have a 2-day tournament in January, and this will help us get sprint 30, jog 60
sprint 45, jog 90 ready! The remainder of this attachment contains the 12
for 20 minutes workouts that you should complete sometime during these 12 for 20 minutes
days (you’ll note that there is room for an off day). You can do any
of the workouts you want on any day. You cannot repeat the
7 Nice long run
workouts, you have to pick a different one each day. You can do
them in any order that you wish. You can’t do more than one 8 Circuit 1
After your 4 times,
workout in a day, unless you get behind and need to double up
25-45 minutes – run at a with yoga after one of the other workouts. On the website, you finish with a count
moderate pace, if you have will find YouTube videos that demonstrate the exercises that may up-count down to 7
to stop and walk, that’s ok, not be self-explanatory from the circuits. Please bring your (you should know
but start running again as completed trackers to the first day of practice in January. this from skills - or ask
soon as you are able a teammate)

9 10 Circuit 3
11
After your 4 times, finish
12
Circuit 2 with a count up-count Circuit 4 Rest Day
down to 7 (you should
know this from skills - or
ask a teammate)
 Prior to each circuit, warm up well.

2
Repeat the circuit four times, 60 seconds per exercise unless otherwise noted.

1
Jump Rope - 3 min Calf Raises
Dumbbell Punches Tuck Jumps (10 good jumps)
Squats and Squat Jumps Hip Dips
Line Hops Step Ups
Push Ups - do as many as you can, go to Triceps Dips
knees if you have to Low Plank
Hip Raise/Bridge

Mountain Climbers

3 4
Jump Rope - 2 min
Push Ups – do as many as you can, go
Burpees
to knees if you have to
Wall sits + Bicep Curls
Deep Squat Jumps
Triceps Dips
Military Press
Cone Hops – cones or speed hurdles - side to
Skater Jumps
side
Side Raise Crunches with pulse (30
Low Plank seconds each side)
Side Plank (30 sec hold each side) Russian Hamstring Curls
(get a parent to help, 60 Seconds)
 Workout Tracker
Example: December 23 | Workout 2 - Hiked 3.4 miles in Ute Valley Park | Ball Handling 500 passes

December 22 | _____________________________ Ball Handling __________

December 23 | _____________________________ Ball Handling __________
December 24 | _____________________________ Ball Handling __________
December 25 | _____________________________ Ball Handling __________
December 26 | _____________________________ Ball Handling __________
December 27 | _____________________________ Ball Handling __________
December 28 | _____________________________ Ball Handling __________
December 29 | _____________________________ Ball Handling __________
December 30 | _____________________________ Ball Handling __________
December 31 | _____________________________ Ball Handling __________
January 1 | _____________________________ Ball Handling __________
January 2 | _____________________________ Ball Handling __________
Video Homework
We can choose to be great on the bench!

Video #1 | Geno Auriemma

https://www.youtube.com/watch?v=tp4mIONS51E

Fill in the following blanks:

"Finding kids that have this tremendous appreciation for ________________________ is hard."
"If your body language is bad, you will _____________________________ ."
"I didn't get enough minutes, so ______________________________ ?"