Misc Team Info
Team Colors: Red, Gold and Black
Game Time: Normal kickoff is at 2:00pm, however this may vary game to game.
Home Games: are played at The Police
Athletic League unless otherwise noted:
1924 W Diana St
Tampa, FL 33604-5816
Away Games: Regular season away games are held in various cities, including Orlando, Daytona, Naples, Miami, West Palm Beach, & Sarasota. Additional tournaments are held in Savannah, GA, Tallahassee, FL, Mobile, AL.
PRE-SEASON FITNESS
PROGRAM
Exercise Description
Conditioning: Aerobic
1
When:
Mondays and Wednesdays
Try
to run on grass whenever
possible to avoid unnecessary jarring of joints. If possible use the
same
course so that you can see your distance increasing. The goal is not to
run
faster and finish the course in less time, rather it is to cover more
distance
in the same time.
Duration:
30 minutes
Intensity:
Light (Less than 50% of max effort)
Exercise/Activity: Running
*** For the big men***
Ease
back into this and build
slowly. It’s OK to have to stop jogging and walk. Just don’t stop. Keep
going!
Whatever you do, work for the full 30 minutes.
Exercise Description.
Conditioning: Aerobic
2
When:
Mondays and Wednesdays
Try
to run on grass whenever
possible to avoid unnecessary jarring of joints. If possible use the
same
course so that you can see your distance increasing. The goal is not to
run
faster and finish the course in less time, rather it is to cover more
distance
in the same time.
Duration:
30 minutes
Intensity:
Medium
Fartlek
Runs:
Start
off at a slow run then
intersperse with strides and sprints during the run.
Exercise/Activity: Running
*** For the big men***
Ease back into this and build slowly. It’s OK to have to stop running and get your breath back. Just don’t stop. Walk. Put your hands behind your head and open up the chest cavity. Breathe deeply. Keep going! Whatever you do, work for the full 30 minutes.
Exercise Description.
Conditioning:
Anaerobic 1
When:
Saturdays and Tuesday and Thursday evenings
if not attending Touch Rugby.
Try
to run on grass whenever
possible to avoid unnecessary jarring of joints. Put down cones, bags
or sweats
as markers.
Duration:
30 minutes
Intensity:
Medium: You should be out of breath (in “Oxygen Debt”) during and after
each set
of 3 repetitions.
Exercise/Activity: Running
Jog
15 yards, stride 15 yards
(75% speed), jog 15 yds, walk 15 yds = 1 Rep.
No
rest between reps; the 15
yd walk is the recovery phase.
1
set = 5 reps. Rest for 3
minutes in between sets. Run 3 sets.
*** For the big men***
Ease
back into this and build
slowly. It’s OK to have to stop. Focus on quality work during the
exercise. Take
longer recovery breaks between sets if you need to. Keep going!
Whatever you
do, complete the 3 sets.
Exercise Description.
Conditioning:
Anaerobic 2
When:
Saturdays and Tuesday and Thursday evenings
if not attending Touch Rugby.
Try
to run on grass whenever
possible to avoid unnecessary jarring of joints. Put down cones, bags
or sweats
as markers.
Duration:
30 minutes
Intensity:
Hard: You should be out of breath (In “Oxygen Debt”) during and after
each set
of 5 reps.
Exercise/Activity: Running
Jog
15 yards, stride 15 yards
(75% speed), jog 15 yds, walk 15 yds = 1 Rep.
No
rest between reps; the 15
yd walk is the recovery phase.
1
set = 5 reps. Rest for 3
minutes in between sets. Run 5 sets.
*** For the big men***
Ease
back into this and build
slowly. It’s OK to have to stop. Focus on quality work during the
exercise.
Take longer recovery breaks between sets if you need to. Keep going!
Whatever
you do, complete the 5 sets.
Exercise Description
Conditioning:
Plyo Power 1
When:
Mondays, Wednesdays and Saturdays.
Try
to do this on grass
whenever possible to avoid unnecessary jarring of joints.
Duration:
30 minutes
Intensity:
High (
90% effort)
Exercise/Activity: Plyometrics (jumping)
Plyometric
training is high
intensity training and places strain on the knees, ankles and back in
particular. Like all sessions, make sure that you are thoroughly warmed
up
before you attempt these workouts. Always underestimate what you think
you can
achieve after a long lay-off or doing this for the first time.
Repetitions and Sets: 4 sets of 8 reps. Rest for 3
minutes between each
set.
1.
1.
Start in a lunge
position
2.
Leap up into the
air and switch leg positions
3.
Land and
immediately power up into another jump
4.
Keep the torso
upright
5.
look straight
ahead
6.
Land on the balls
of your feet
2.
Squat
Jumps.
1.
Start with feet just
beyond shoulder-width apart
2.
Bend the knees to
a three-quarter squat position
3.
Extend the legs
to jump into the air
4.
Land and
immediately power up into another jump
5.
Keep the torso
upright
6.
Look straight
ahead
7.
Land on the balls
of the feet
8.
Use your arms to assist
your jump power
3.
Hops on
the
Spot.
1.
Stand on one leg
2.
Bend it to a
three-quarter squat position
3.
Dynamically
extend it to power up in the air
4.
Land and spring
back up into another jump from the same leg
5.
Keep your torso
upright
6.
Use your arms to
assist your jump power
7.
Land slightly
more flat-footed than for the previous two jumps
8.
Complete your
reps and repeat on other leg
4.
Straight
Leg
Jumps
1.
Stand with feet
about shoulder-width apart.
2.
Slightly bend
your knees
3.
Swing your arms
back and past your hips
4.
Jump into the air
primarily using your ankles and calf muscles
5.
Land on the balls
of your feet and explode into another jump
6.
Keep your torso
upright during flight
7.
Think “Stiff
legs”
5.
Bunny
Jumps
1.
Start with your feet beyond shoulder-width
apart
2.
Bend your knees to a three-quarter squat
position
3.
Swing your arms back and past your hips
4.
Drive your legs explosively upward to lift
your body from the ground and jump forward
5.
Keep your trunk upright during flight
6.
Extend your legs in front of your body to get your feet out in front of
you
7.
Land on the balls of your feet and spring
into another jump
6.
Side to
Side
Jumps
1.
Stand with your
feet just beyond shoulder-width apart.
2.
Slightly bend
your knees
3.
Extend your legs
and leap to one side
4.
Land with your
feet just beyond shoulder-width apart and on the balls of your feet.
5.
Immediately react
to the ground and jump to the other side (use a relatively low
trajectory)
6.
Land and jump
back across to the other side
7.
Keep your trunk
upright and look straight ahead of you.
Always
cool down after the
workout with 5-10 minutes of easy jogging and then hold some static
stretches
for all body parts. Hold stretch 15 seconds. 2 reps for each stretch to
make
sure that you are thoroughly stretched out after this strenuous
activity.
*** For the big men***
Ease
into this and build
slowly. Make sure you thoroughly warm up. It’s OK to have to stop and
recover
for longer after 1 set of jumps. Just don’t quit! Keep going! Whatever
you do,
work for the full jumping program. Aim for quality work. You will be
amazed how
quickly you will become stronger and faster!