Fitness Routine- Need help

[collin]

WARM UP

LADDER- two feet in 5x
2 feet in 2 feet out 5x
in out out 5x
ali shuffle 2 feet per box-5x

ROPE
side to side down rope 5x
front to back down rope 5x
side hops one leg 5x
other 5x
high knee crossover run 5x

LINE HOPS
side to side 30 sec
front to back 30 sec
one leg side to side 15 sec
other 15 sec
front to back one leg 15 sec
other 15 sec
combine side to side and front to back 30 sec

END OF WARMUP

SPRINT DRILLS
mountain climber to sprint 5x
push-up position to sprint 5x
lay down on back to sprint 5x
all 10 yard sprints

AGILITY DRILLS
Suicides- 3 cones normal
Suicides- sprint and backpedal back

MEDICINE BALL
Lunges each foot 8x reps 3 sets

50 pushups and 50 situps
Fitness work done then ball work




this is my fitness routine and its not perfect but i dont know alot of drills.
I need help finding drills that i can do in a small area, all these drills are done in my basement because its snowing outside.

Please give me ideas on what more i can do with Agility drills, speed ladder and medicine ball, remember i dont have alot of space so feel free to post any ideas of drills you have !! Also what can i be doing for conditioning?

[soccerjj]

Is this meant to be for increasing speed or increasing endurance?

[collin]

good question, i dont know really its a mix of alot of drills, i have some agility drills along with some quickness ones also some that im just trying to strengthen my legs with i think all together it builds up a little endurance

[nick117]

Except for the rope and that's if you do all of those without stopping none of this will build your endurance. Your going to need to do continuous running of some kind. Fartlek (sp) running or anything like it that keeps you running in intervals is going to be needed.

[collin]

alright i understand that but what are some more agility and quickness drills i can do

[nick117]

http://www.youtube.com/watch?v=KYJX0Wt6OdM

[soccerjj]

The reason i asked is i think this could be a good workout but it depends really what you want.

If you want to increase speed some of these exercises are very good such as the sprint and agility drills, but the thing is if you are working for speed you need to keep fresh and have v. long rest times, as you need to make sure all your speed drills are done at max speed.

And to be honest you dont need too many fancy exercises to increase speed just some basic shorts sprints and some basic change of direction exercises for agility.

The other way to increase speed is increase the relative strength of your legs through heavy squats, deadlifts, lunges etc.

On the other hand with conditioning this routine could also work if you went through it with little rest. So for conditioning you could do the same agility and speed drills with little rest between exercises.

Alternatively you could do a simple bodyweight circuit push-ups, dips, planks, burpees, lunges, planks, chin-ups, jumps etc.

So overall it depends what you want and what facilities you have.

(Oh and how long is your basement?)

[collin]

thanks man and i think i will try doing everything with little rest so it helps build some more endurance like you said, and my basement is about 10-14 yards long but its only a small strip about 3-4 yards in width because there is poles everywhere. So the space i have where there is no poles is 10-14 yrd long and maybe 4 yrds width

[johnpotter]

Fitness Routine is very required thing and for that you can take the help from the Daily Exercise with your suitable body type as well as you can get help from the Yoga.The Diet should be also in a balanced manner.If you will do it on the daily basis the its very beneficial for your fitness of the body.