Dear Vail participants:

Now that you have completed or have nearly completed phase I of your training program (The Interval Training Program), it is time to move on to the next phase.  The interval training is real good at getting your legs strong enough to handle running/sprinting full speed, but all you have done for the last few weeks has been to run straight ahead.  Obviously, game play includes a lot more than that.  So here is phase II of my training program.  I developed this program after pulling a hip muscle my first time out to Vail.  I realized that while my calves, quads and hamstrings were strong, the first time I ran back into position on a fast break, my torso muscles weren't in shape.  The key to this work out is to do more agility type sprints.

Duration:  45 minutes
Sessions: 6 sessions over 2 - 3 weeks
Place:  100 yd. grass field (soccer, lacrosse or football field)
Foot wear:  playing cleats - very important since you need the traction to stress your muscles

Segment 1 (done on the 100 yard sideline of the field)
2 - 100 yd forward sprints
2 - 100 yd backward sprints
2 - 100 yd side shuffle runs (do not let feet cross over)
2 - 100 yd side cross- over runs (swing one leg past the other, shuffling down the sideline)
2 - 100 yd box runs - 5 side shuffle steps, 5 back steps, 5  side shuffle steps, 5 forward steps - repeat down sideline 

Segment 2  (done on an open field)
4 sets of 3 sprints (total of 12 sprints) from midline to crease.  Do from left, center and right midline.  The key to this exercise is to run with your head turned looking back to the midfield.  It simulates running back into a position while watching the opponents and therefore you are running with your hips turned open and thus you are exercising/stressing your torso and hip muscles.

Segment 3  (done on the 100 yard sideline of the field)
1 - 100 yd backward sprint
1 - 100 yd side shuffle run (do not let feet cross over)
1 - 100 yd side cross- over run (swing one leg past the other, shuffling down the sideline)
1 - 100 yd box run - 5 side shuffle steps, 5 back steps, 5  side shuffle steps, 5 forward steps - repeat down sideline
1 - 100 yd forward sprint