Summer Conditioning Program

Presidential Fitness Requirements

Below are the physical fitness standards that are required in order to meet the Presidential Fitness Standard. These standards should be used to measure your overall fitness and help you determine your workout schedule. If you are concerned that you will be unable to meet some or all of the specific fitness areas we have provided you with a summer conditioning program that will guarantee your success.

To improve your ability to complete the push-up and sit-up (curl-up) portion of the test repeat push-up and sit-up workouts two days a week and not on days that you are conditioning. Consider taking the goal amount of push-ups and sit-ups and doubling that amount as a workout. Developing upper body strength is always a good thing. Also consider getting an exercise ball and do core strengthening exercises to help improve movement and to help decrease the likelihood of injuries.

AGE	CURL-UPS	SHUTTLE	V-SIT	MILE RUN	PUSH-UPS
13	46	10.2	7	9:18	21
14	47	10.1	8	9:02	20
15	48	10	8	9:03	20
16	45	10.1	9	9:27	24
17	44	10	8	9:18	25

Conditioning Description and Schedule

General Description:

The focus of Newport Volleyball’s conditioning program is to physically prepare the athlete to be able to withstand the demands of try-outs and practice. The practice, in itself, is the final conditioning tool to prepare our athletes for competition. It is our beliefs that if an athlete follows our conditioning program she will be more than able to pass all of physical requirements of try-outs and be able to practice at her highest level. Please check-off all workouts that you completed, and bring this sheet with you to try-outs

Conditioning Vocabulary:

Stride - Straight ahead running performed at 80% of your maximal sprinting pace.
Sprinting - Straight ahead running performed at 100% intensity
Acceleration/Starting - Straight ahead running technique used to be efficient at reaching maximal sprinting pace in the least amount of time possible. (Getting from point A to point B as fast as you can).
Changing Direction - Running technique used to be efficient at decelerating, bringing the body under control, changing directions of movement, and then reaccelerate to maximal sprinting pace in the least amount of time possible.

Warm-up:

Proper warm-up is necessary to prepare your body for each conditioning session. Complete the following routine to help reduce the chance of injury. Each exercise is performed down and back

March (10 yards)
Power skip (10 yards)
Walking lunge (down) / Backward walk (back) (10 yards)
Butt kicks (10 yards)
60% Stride (40 yards)
Butt kicks (10 yards)
Stretching slide (10 yards)
Quick slide (10 yards)
70% Stride (40 yards)

Conditioning Schedule

Conditioning Diagrams - Open to view and print for your reference. (150k PDF format)

WEEK 1

June 6 - Interval strides Level 1
June 7 - Stride/Sprint/Stride level 1
June 9 - Stride-the-Ladder level 1

WEEK 2

June 12 - Interval strides level 2
June 13 - Stride/Sprint/Stride level 2
June 15 - S drill level 1

WEEK 3

June 19 - Acceleration/Starts level 1 Square drill level 1
June 20 - Stride-the-Ladder level 2
June 22 - S drill level 2 W drill level 1

WEEK 4

June 26 - Acceleration/Starts level 2 T drill level 1
June 27 - Interval strides level 3
June 29 - Square drill level 2 5/10-yd shuttles level 1 Star drill level 1

WEEK 5

July 3 - Triangle drill level 1 T drill level 1 W drill level 2
July 4 - Interval strides level 3
July 6 - Interval sprints 3 games

WEEK 6

July 10 - Acceleration/Starts level 3 Triangle drill level 2
July 11 - Stride-the-Ladder level 3
July 13 - Court suicides level 1

WEEK 7

July 17 - Acceleration/Starts level 4
July 18 - Interval strides level 4
July 20 - Interval sprints 4 games

WEEK 8

July 24 - T drill level 2 Square drill level 3 Star drill level 2
July 25 - Interval strides level 5
July 27 - W drill level 3 Triangle drill level 3 Slide/Sprint

WEEK 9

July 31 - 5/10-yd shuttles level 2 T drill level 3
August 1 - Court suicides level 2
August 3 - Interval sprints 5 games

WEEK 10

August 7 - Square drill level 3 W drill level 3 Triangle drill level 1
August 8 - Interval strides level 5
August 10 - Court suicides level 2

WEEK 11

August 14 - 5/10-yd shuttles level 1
August 15 - Stride-the-Ladder level 1
August 17 - Stride/Sprint/Stride level 1
August 21 - Stride/Sprint/Stride level 1

Please remember that if the conditioning is not listed as a Stride then it is important to Sprint at your max effort!

Weight Training:

Newport High School has a summer weight training and conditioning program for male and female athletes. Please complete the online form to register for summer weight training and conditioning at Newport High School.
Bellevue Community Center has a full nautilus gym. Please check their web site for available workout times.

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Summer Conditioning Program

Presidential Fitness Requirements

AGE

CURL-UPS

SHUTTLE

V-SIT

MILE RUN

PUSH-UPS

13

46

10.2

7

9:18

21

14

47

10.1

8

9:02

20

15

48

10

8

9:03

20

16

45