1 2 3 Yoga – go to a

4 class,
Yoga – go to a

class, or grab one

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)

5
12 WORKOUTS OF
CHRISTMAS 6
Sprintervals I –
Sprintervals II –

Your dedication to working out during the Holiday Break is

Warm Up, then
Warm Up, then

critical to your individual success and the success of your team.

sprint 45, jog 90
 We have mulit-day tournaments in January, and this will help us sprint 30, jog 60

get ready!  The remainder of this attachment contains the 12 for 20 minutes
for 20 minutes workouts that you should complete sometime during these 12
days (you’ll note that there is room for an off day). You can do

7 8
any of the workouts you want on any day.  You cannot repeat
the workouts, you have to pick a different one each day.  You Circuit 1
Nice long run can do them in any order that you wish.  You can’t do more than After your 4 times,

 25-45 minutes – run at a

one workout in a day, unless you get behind and need to double finish with a count

moderate pace, if you have

up with yoga after one of the other workouts.  On the website, up-count down to 7

you will find YouTube videos that demonstrate the exercises that
to stop and walk, that’s ok,
may 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
EX: December 23 | # 2 - Hiked 3.4 miles in Ute Valley Park | Ball Handling 500 sets to wall

Dec 20 | _____________________________  Ball Handling __________

Dec 21 | _____________________________  Ball Handling __________
Dec 22 | _____________________________  Ball Handling __________
Dec 23 | _____________________________  Ball Handling __________
Dec 24 | _____________________________  Ball Handling __________
Dec 25 | _____________________________  Ball Handling __________
Dec 26 | _____________________________  Ball Handling __________
Dec 27 | _____________________________  Ball Handling __________
Dec 28 | _____________________________  Ball Handling __________
Dec 29 | _____________________________  Ball Handling __________
Dec 30 | _____________________________  Ball Handling __________
Dec 31 | _____________________________  Ball Handling __________