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Calvert County Public Schools

Off Season Training

Posted Date: 10/22/26 (01:33 PM)
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Team,

Here is a home training plan you should use when we don't have scheduled practices.
A graphic letter N filled with the pattern of the American flag.

Warm-Up (6 to 12 Minutes)
  • A-Skips & Butt Kickers: Move in place or across the room to wake up your lower body.
  • Walking Lunges & Squats: Do 10 slow reps to prep your hips and quads.
  • Arm Circles & Jumping Jacks: Complete 30 seconds of jacks and big arm circles to warm up your shoulders. [1]

Full-Body Circuit Routine (3 Days a Week: Tue / Thu / Sat)
Perform 3 sets of each exercise with 45 to 60 seconds of rest between sets. [1, 2]
  • Squats or Jump Squats: 12 reps (focus on keeping weight in your heels).
  • Push-Ups: 10 to 12 reps (keep your core tight and chest near the floor).
  • Alternating Lunges or Sprinter Lunges: 10 reps per leg.
  • Dumbbell Rows (or Backpack/Water Jug Rows): 10 to 12 reps.
  • Mountain Climbers: 20 total reps to fire up your abs and obliques.
  • Plank: Hold for 30 to 45 seconds. [1, 2, 3, 4]

Cardio & Conditioning (3 Days a Week: Mon / Wed / Fri)
  • Interval Cardio: Spend 30 minutes doing stair climbs, brisk outdoor intervals, or high-intensity bodyweight circuits.
  • LSD: one day per week go for a long slow run of more than 30 minutes
  • Daily Movement: Aim for a baseline of 8,000 steps per day to build active endurance.