HAST Dryland Workouts

Week #1: Tuesday Wednesday Thursday Friday

Monday

Warm up: 3-5 Warm up: 3-5 Warm up: 3-5 Warm up: 3-5 Warm up: 3-5
Minutes Minutes Minutes Minutes Minutes

Stretch Routine: Stretch Routine: Stretch Routine: Stretch Routine: Stretch Routine:
5 minutes 5 minutes 5 minutes 5 minutes 5 minutes

Run Day Core Day Hill Runs/Curb Stations Mini Core Day
steps
(15 minutes) (15 minutes) (15 minutes) (5 minutes)
In grassy area In grassy area (15 minutes) In grassy area Back exercise
Lower parking lot routine
Sprint Run Dryland exercise – Station # 1 (7 Aquaman routine
Shuttle Run level 1 and hill minutes)
Grape Vine Run 5 minute plank Shuttle Runs Game Day
Jump Run routine CURB STEPS: Grapevine runs
Skip run Back Exercise Facing Forward Shuttle Runs (10- minutes)
Aquaman routine Routine Forward Rolls In grassy area
Sideways Facing Backward Rolls
Routine Tag
Station #2 (7 Trees
HILL minutes) Soccer
RUNS/Streamline Long Jumps Any Group Games
Leapers Track start Jumps
Ball Throws
# jumps
Apollo Ono’s

Week #2: Tuesday Wednesday Thursday Friday

Monday

Warm up: 3-5 Warm up: 3-5 Warm up: 3-5 Warm up: 3-5 Warm up: 3-5
minutes minutes Minutes minutes minutes

Stretch Routine: Stretch Routine: Stretch Routine: Stretch Routine: Stretch Routine:
5 minutes 5 minutes 5 minutes
5 minutes 5 minutes

Stations Core Day Stair runs Core Day Mini Core Day

(15 minutes) (15 minutes) (15 minutes) (15 minutes) (5 minutes)
In grassy area In grassy area Lower parking lot In grassy area Back exercise
routine
Station # 1 (7 Dryland exercise – Stair Run Routine: Dryland exercise – Aquaman routine
minutes) level 2 level 2
Shuttle Runs 5 minute planks Curb Steps: 5 minute planks Game Day
Grapevine runs Back exercise Forward Facing Back exercise
Shuttle Runs Aquaman Exercise Routine Aquaman Exercise (15 minutes)
Forward Rolls Sideways facing In grassy area
Backward Rolls Routine
Tag
Station #2 (7 Trees
minutes) Soccer
Long Jumps Any Group Games
Track start Jumps
Ball Throws
# jumps
Apollo Ono’s

Week #3: Tuesday Wednesday Thursday Friday

Monday

Warm up: 3-5 Warm up: 3-5 Warm up: 3-5 Warm up: 3-5 Warm up: 3-5
minutes minutes Minutes minutes minutes

Stretch Routine: Stretch Routine: Stretch Routine: Stretch Routine: Stretch Routine:
5 minutes 5 minutes 5 minutes 5 minutes 5 minutes

Stations Core Day Hill Runs/Curb Core Day Mini Core Day
steps
(15 minutes) (15 minutes) (15 minutes) (5 minutes)
In grassy area In grassy area (15 minutes) In grassy area Back exercise
Lower parking lot routine
Station # 1 (7 Dryland exercise – Dryland exercise – Aquaman routine
minutes) level 3 and hill level 3
Shuttle Runs 5 minute planks 5 minute planks Game Day
Grapevine runs Back exercise CURB STEPS: Back exercise
Shuttle Runs Aquaman Exercise Aquaman ExercisE (15 minutes)
Forward Rolls Facing Forward In grassy area
Backward Rolls Routine
Sideways Facing Tag
Station #2 (7 Routine Trees
minutes) Soccer
Long Jumps Hill Runs/Streamline Any Group Games
Track start Jumps Leapers
Ball Throws
# jumps
Apollo Ono’s

Week #4: Tuesday Wednesday Thursday Friday

Monday

Warm up: 3-5 Warm up: 3-5 Warm up: 3-5 Warm up: 3-5 Warm up: 3-5
minutes minutes minutes minutes minutes

Stretch Routine: Stretch Routine: Stretch Routine: Stretch Routine: Stretch Routine:
5 minutes 5 minutes 5 minutes 5 minutes 5 minutes

Stations Core Day Stair runs Core Day Mini Core Day

(15 minutes) (15 minutes) (15 minutes) (15 minutes) (5 minutes)
In grassy area In grassy area Lower parking lot In grassy area Back exercise
routine
Station # 1 (7 Dryland exercise – Stair Run Routine: Dryland exercise – Aquaman routine
minutes) level 3 level 3
Shuttle Runs 5 minute planks Curb Steps: 5 minute planks Game Day
Grapevine runs Back exercise Forward Facing Back exercise
Shuttle Runs Aquaman Exercise Routine: Aquaman Exercise (15 minutes)
Forward Rolls Sideways facing In grassy area
Backward Rolls Routine:
Tag
Station #2 (7 Trees
minutes) Soccer
Long Jumps Any Group Games
Track start Jumps
Ball Throws
# jumps
Apollo Ono’s

Week #5: Tuesday Wednesday Thursday Friday

Monday

Warm up: 3-5 RWB Mini Meet 4th of JULY RWB B/C RWB B/C
Minutes
No Practice or No Practice or RWB Invitational RWB Invitational
Stretch Routine: dryland Dryland
5 minutes No Practice or No Practice or
Dryland Dryland

Run Day

(15 minutes)
In grassy area

Sprint Run
Shuttle Run
Grape Vine Run
Jump Run
Skip run

Week #6: Tuesday Wednesday Thursday Friday

Monday

Warm up: 3-5 Warm up: 3-5 Warm up: 3-5 Warm up: 3-5 Warm up: 3-5
Minutes Minutes Minutes Minutes Minutes

Stretch Routine: Stretch Routine: Stretch Routine: Stretch Routine: Stretch Routine:

5 minutes 5 minutes 5 minutes 5 minutes 5 minutes

Stations Core Day Stair runs Core Day Mini Core Day

(15 minutes) (15 minutes) (15 minutes) (15 minutes) (5 minutes)
In grassy area In grassy area Lower parking lot In grassy area Back exercise
routine
Station # 1 (7 Dryland exercise – Stair Run Routine: Dryland exercise – Aquaman routine
minutes) level 2 level 2
Shuttle Runs 5 minute plank Curb Steps: 5 minute plank Game Day
Grapevine runs routine Forward Facing routine
Shuttle Runs Back Exercise Routine Back Exercise (15 minutes)
Forward Rolls Aquaman routine Sideways facing Aquaman routine In grassy area
Backward Rolls Routine
Tag
Station #2 (7 Trees
minutes) Soccer
Long Jumps Any Group Games
Track start Jumps
Ball Throws
# jumps
Apollo Ono’s

Week #7: Tuesday Wednesday Thursday Friday

Monday

Warm up: 3-5 Warm up: 3-5 Warm up: 3-5 Warm up: 3-5 Warm up: 3-5
Minutes Minutes Minutes Minutes Minutes

Stretch Routine: Stretch Routine: Stretch Routine: Stretch Routine: Stretch Routine:
5 minutes 5 minutes 5 minutes 5 minutes 5 minutes

Run Day Core Day Hill Runs/Curb Stations Mini Core Day
steps
(15 minutes) (15 minutes) (15 minutes) (5 minutes)
In grassy area In grassy area (15 minutes) In grassy area Back exercise
Lower parking lot routine
Sprint Run Dryland exercise – Station # 1 (7 Aquaman routine
Shuttle Run level 1 and hill minutes)
Grape Vine Run 5 minute plank Shuttle Runs Game Day
Jump Run routine CURB STEPS: Grapevine runs
Skip run Back Exercise Shuttle Runs (15 minutes)
Aquaman routine Facing Forward Forward Rolls In grassy area
Routine Backward Rolls
Sideways Facing Tag
Routine Station #2 (7 Trees
minutes) Soccer
Hill runs/Streamline Long Jumps Any Group Games
Leapers Track start Jumps
Ball Throws
# jumps
Apollo Ono’s

Week #8: Tuesday Wednesday Thursday Friday

Monday

Warm up: 3-5 Warm up: 3-5 Long course Long course Long course
Minutes Minutes State Meet State Meet State Meet

Stretch Routine: Stretch Routine: No Dryland No Dryland
15 minutes 15 minutes Practice Practice

No Dryland
Practice