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Intermediate 8-Week Winter Sports Conditioning
Day 016 - Strength/Cardio
Anaerobic Agility Drills
WU 10 min. Squat Thrusts, Squats, Push Ups, Sumo Squats, Calf Raises. SAQ Drills. CD/Stretch 
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TODAY IS AN ENDURANCE-STRENGTH TRAINING DAY FOR YOUR LEGS, CHEST, AND BICEPS. You will incorporate speed, agility, and quickness (SAQ) drills for sport specific conditioning.
Perform the following exercises in order and use lighter weights then you would normally use. Take a 30-second recovery break between sets.
WU 10 min.
Perform 2 sets of exercise with 12-15 reps each:
Squat Thrusts
Squats
Push-Ups (closed grip)
Sumo Squats
Calf Raises
SAQ Drills
Speed, agility, and quickness (SAQ) are basic fundamentals of athletic performance and the hallmark of every top-notch winter athlete. While it's true that some people are born with a natural ability to move swiftly and weave with precision and grace, everyone has the potential to increase their power and sharpen their response time through training.
SAQ workouts consist of short, intense drills, that require you to quickly accelerate or decelerate, while moving backwards, forwards, or side-to-side. SAQ improves balance, power, and neuromuscular firing patterns so that your movements become fast, dynamic and precise. As a result, you'll notice improvements in your response time and in your ability to change direction lightning fast.
Agility drills and plyometric jumps are best performed on grass, dirt, or soft sand. Perform each drill twice with 40 yards in distance. Start slowly and pay close attention to form.
High Steppers
With very short strides, run with your knees as high and as close to your chest a possible.
Carioca
Shuffle sideways, crisscross your right leg over your left, then shuffle your left leg to the side, then right leg crosses behind the left, and so on.
Backward Run
Concentrate on keeping your hips as low as possible and rolling from toe to heel. Use your arms for power.
Shuffle Drill
In a squat-like position, shuffle laterally with your shoulders square and hands in front of you. Focus on speed; repeat on other side.
CD/Stretch
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