Static: is a constant one in which the end position is held for 10 to 30 seconds.

Ballistic: involves a bouncing movement in which the end position is not held. This type of stretching can be risky, and is subject to creating or aggravating an injury.

Dynamic: involves flexibility during sport specific movements. Mimic drills. This is similar to ballistic stretching.

Proprioceptive Neuromuscular Facilitation (PNF): this combines alternating contraction and relaxation of both agonist and antagonist muscles, which in turn causes neural responses that inhibit the contraction of the muscle being stretched. Contract/relax is the most common type of PNF stretching.

The following information is designed to help condition you for your sport. This workout plan will allow you freedom in structuring your personal training regime. Record all of your workouts!

Aerobic Fitness

Cardiovascular fitness is important for health (maintaining proper body weight, strong healthy heart and lungs, improved immune system). Run, bike, Stairmaster, swim, etc. at least 3-4 times a week for no more than 45 minutes per session.

Anaerobic Fitness

The only requirement is that you fitness train (condition) 2-3 times per week. Choose from the following exercises:

300-Yard Shuttle

Setup: Make a lane 25 yards long.

Execution: Sprint down and back six times (down & back = 50 yards x 6 = 300 yards). This drill typically lasts 60 seconds or less.

Rest: 1:1 to 1:1.5 between each (60 seconds to complete, 60 seconds to rest = 1:1)

Goal: By end of summer be prepared to do 6 (six) timed shuttles in a row.

Sprints

Setup: 25 yards to 880 yards (20 meters to 800 meters). Use a standard track or marked football field if possible.

Execution: Sprint.

Rest: Anywhere from 1:1 to 1:3.

Goal: Be able to sprint 2 miles worth of a variety of distances for time.

Plyometrics refers to exercises that enable the muscle to generate maximal force in as short of time as possible. Plyometric exercises are an excellent tool for improving your ability to exert maximal force in a rapid fashion.

Guidelines:

Establish a proper strength foundation in the weight room or you will not be able to benefit from plyometric training.

Warm-up and stretch first to avoid injury.

Use a yielding surface (grass, rubberized floor, etc.)

Wear appropriate foot attire (court shoes).

Maximal effort! Sub maximal efforts produce absolutely no gains in explosive movement.

Perform each exercise as fast as possible.

Follow the principle of progressive overload. Increase the number of contacts as you progress over the summer.

Long rest periods of 1 to 2 minutes between sets. Your focus should be on improving explosive movement, not fitness.

Perform these exercises 2 to 3 days a week.

Select exercises that will compliment the type of movements and skills you will demonstrate doing your sport.

Do 3 Sets, 10 to 20 Repetitions.