Preseason Conditioning

Click the links below to view each section.

1. Pioneer Women's Self Coach Training Guide
2. Priority Training
3. Strength, Nutrition and Flexibility Program
4. Pioneer Self Coach Calendar and Training Scedule
5. Make The Ball HappY Skills Section
6. Wall Ball
7. Pioneer Women's Speed Program
8. Pioneer Women's Fitness Glossary

Anaerobic/Aerobic Fitness Glossary

40- Yard Shuttles
- two markers 40 yards apart
- up and back three times (total of 240 yards)
- work interval 45 seconds
- rest interval 45 seconds
- start at 6 sets work up to 10
- extra rest every three (15 seconds extra rest) so after 3, 6 and 9

50-Yard Cone Drill
- six markers at ten yard intervals
- 10 and back, 20 and back, 30 and back, 40 and back, 50 and back (total of300 yards)
- work interval - 1 minute
- rest interval - 1 minute
- start at 6 sets work up to 8
- extra rest every three (15 seconds extra rest) so after 3 and 6

Super Set
-120 yards sprint in 18 seconds
-120 yards back in 30 seconds
- rest interval on the line 25 seconds
- 40 yard shuttle (45 seconds to 47 seconds work) rest interval 1: 15
- five complete sets