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Intermediate 8-Week Winter Sports Conditioning
Day 022 - Cardio/
Anaerobic
WU 10 min. SAQ Drills, Accelerations, Plyometrics, Abs, Back Extensions. CD/Stretch 
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TODAY YOU'LL FINE-TUNE YOUR AGILITY SKILLS. Head to a park, a track, or a dirt trail; anyplace where you can find 40- to 50 yards of flat, obstacle-free terrain. Focus on the quality of the movements, using your muscles to do the work, rather than your joints.
WU 10 min.
Stretch major muscles, especially your hamstrings and quads. Then follow these drills in order. Take 30- to 45-second recovery breaks between new drills.
SAQ Drills
High Steppers 2x
Carioca 2x
Backward Run 2x
Shuffle Drill 2x
Acceleration Drill 4x
Start out running fast, every 10 yards pick up the pace until you are in a full sprint.
Plyometric Training
As your athletic skills evolve, so must your conditioning program-to include fast-twitch muscle training. Your body has of two types of muscle fibers-if you're a sprinter, you have more fast-twitch fibers, and if you're a distance runner, you have a higher ratio of slow-twitch fibers. You can't increase the number muscle fibers that you have, but you can increase their power. When you build your fast-twitch strength, you'll have more fun as an athlete, and you'll be less likely to become bored or flat.
Plyometrics
Lateral Bounds 3 x 30 yards each side
From the right leg, hop laterally as far as you can. Emphasis should be on loading the leg and exploding laterally onto the other leg. These should be performed moving in one direction for 30 yards, then the other direction for 30 yards. It is lateral shuffle, skimming the ground.
Abs
Crunches (1/40)
Reverse Curl (1/40)
Obliques (1/40 each side)
Back Extensions (2/25)
CD/Stretch
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