If you are getting prepared to play four quarters of football, pitch nine innings of baseball, run the quarter mile in a track meet, wrestle for three periods, play three sets of tennis, or run an intense obstacle course you better be in great condition if you expect to succeed. Over the last thirty years, I have coached football, track, basketball, gymnastics, wrestling and tri-fitness and have trained over 300 professional athletes. The one common denominator for successful athletes is the willingness "to pay the price." "Paying the price" is the preparation and training the athlete puts themselves through to gain the ultimate edge. Those who condition, train and prepare themselves are the ones who are successful. Just remember the following: "If you are not in shape, you can't think. If you can't think, you cannot execute. If you can't execute, you will not win."

One of the methods of training I have used over the years is called "cross training." These are a combination of high impact movements for the upper and lower body, drills of agility and endurance, and the development of speed and strength.

I will describe a cross training workout where the only equipment used are cones. In addition, the only other thing one would need is a safe, grass field or a beach (adds to the impact). This workout is designed for a group (4 to whatever) and is broken down into three parts: (1) General Stretch; (2) Form Running/Warm up: (3) Drills.

General Stretch

The athletes will form a circle and participate in a series of stretching exercises to prevent pulls, strains and sprains. The following exercises will be performed (remember, static stretching - no bouncing - is recommended.) Each stretch will be held for a count of seven seconds.

1) Right foot over left and left foot over right - hamstring stretch.
2) Legs spread apart; stretching to right then left - groin stretch.
3) A foot forward and a foot back (heel down and facing forward) - Achilles and calf stretch.
4) Same position as #3 but lunge forward (do not extend front knee past front foot) - entire leg.
5) Quad stretch - lifting one leg behind - bent at knee and holding against backside - quadriceps.
6) Trunk rotations - rotate seven times to the right and then left.
7) Cross arm stretch - reach across the body with one arm and hold with other hand on elbow - rear deltoids.

8) Triceps stretch - reach behind as if trying to rub back and hold with opposite hand on elbow - triceps
9) Rotator rotations - hold arm out to the side with triceps parallel to the ground and forearm perpendicular. Rotate fist forward - rotator cuff.
10) Neck rotations - circle neck slowly in each direction seven times - neck.

Form Running - Warm up

The athletes will use the following drills to warm up prior to sprinting. Two cones will be laid out approximately 15 yards apart. Each of these drills will be done two times.

1) High Knees - The athlete will run with an exaggerated high knee lift.
2) Heel Kicks - The athlete will run on their toes kicking their heels toward their butts.
3) Side Way Chops - The athlete will face sideways and run with fast feet action sideways without crossing their feet. (Turn body the opposite way when repeated.)
4) Backwards High Knees - The athlete will demonstrate a high knee lift while running backwards.
5) One Leg Hops - The athlete will try to cover the 15 yards in a minimal amount of hops on one foot. (Repeat on opposite leg.)
6) Karioker - Athlete will face side ways and grapevine one leg in front and then behind as they swivel their hips.

Drills - Done in a Group

Some of these drills will require having a partner for assistance and for adequate rest time. Thus, one group becomes A while the second group becomes B. When two groups are involved, the drill will be done for 30 seconds. This creates a 30 second rest time for the group not going.

1) 10 and 1 - This is a drill for the whole group. It starts with 10 squats and 1 push-up.
Goes to 9-2. 8-3; 7-4; 6-5; 5-6; 4-7; 3-8; 2-9; and 1 squat and 10 pushups.
2) Quarter Eagles - The group will chop or chug their feet as fast as they can and do quarter
turns upon direction command. For ex: "move your feet, left, right, right, left, left, right,
etc. for 30 seconds (2 groups).

3) V ups - For abdomen - Athlete will lie on their back with arms extended behind the head.
They will pike up into a V position and then return to beginning position. (2 groups).
4) Shuttle runs - Place cones 20 feet apart. Race up and back touching the base of each cone.
Use a crossover step when changing directions (2 groups).
5) Leg Throw Downs - For abdomen - One athlete lays on their back while holding partners'
ankles. Athlete will bring their legs up while their partner throws them back down.
(2 groups)
6) Shuffles - Use the same 20foot cone area. The athlete will shuffle side ways to each cone.
(2 groups).
7) Close Grip Pushups - Pushups done with hands close together - triceps (2 groups).
8)Tuck Jumps - Athlete will perform a jump with their knees tucking toward their chest.
They will rebound off the ground and continue tuck jumping. (2 groups)
9) 10-1 Squats and Lunges - Athlete will perform 10 squats and one lunge off each leg; then 9
squats and 2 lunges on right followed by 2 lunges on left; 8 squats and 3 lunges, etc. Last
set is 1 squat and 10 lunges on each leg.
10) 10 pushups - 10 mountain climbs - sprint 50 yards. Mountain climbs are an exercise per-
formed in a track start position. The athlete then alternately moves legs in a climbing
position. Thus, the athlete will do 10 pushups, 10 mountain climbs and sprint 50 yards.
Walk back and repeat 4 more times.

In closing, remember, there are 2 pains in life:
1. The pain of discipline
2. The pain of regret

YOU MAKE THE CHOICE!!