Special Olympics Football Coaches Quick Start Guide Sample Fitness Program Focus on overall general fitness for Special Olympics athletes. The program below has three major components: warmup, exercises and cool-down. The number of repetitions (reps) and sets will determine the goal of your program: muscle endurance or muscle strength. Review the following muscle specific strength exercises and plyometric drills to develop your own fitness program. Activity Warm-Up Easy aerobic walk/jog/run Stretching • • • Duration/ Sets & Reps 3-5 minutes 15-20 minutes 3-5 exercises of each muscle group Upper Body Low Back-Glutes Lower Body Exercises Agility & Conditioning • • • Acceleration Strides Leg Swings (F/S) Calf Raises 3 x 30meters 1 x 10 each leg 1 x 10 each leg Arms & Shoulders • • • Push-ups: Wide Triceps Dip Push-ups: Regular 5 reps 5 reps 5 reps Back & Abdomen • • • Sit-Ups: Side Lifts Leg Raises Trunk Twists 10 reps 10 reps 10 reps Foot & Legs • • • Lunges – Walking Squats Kangaroo Hops 3 x 30meters 10 reps 2x5 Cool-Down Easy aerobic walk/jog/run Light Stretching 3-5 minutes 10-15 minutes Football Quick Start Guide – September 2004 9