Holiday Training: Keeping Athletes Active During Winter Break

Coaches, winter break in Las Vegas presents a valuable opportunity. With mild temperatures, abundant sunshine, and numerous public parks, Southern Nevada offers ideal conditions for maintaining fitness when organized practices pause. A structured approach during these two weeks can prevent detraining and give your athletes a clear edge when the season resumes.

Below is a practical, ready-to-share plan designed for youth teams across all sports.

Two-Week Conditioning Program

Week 1 – Reestablish the Base

Monday: Full-body strength & movement (example location: Sunset Park)
Warm-up: 5–8 minutes of jogging + dynamic stretches
Circuit (4 rounds, 60–90 sec rest between exercises):

• 12 push-ups
• 15 bodyweight squats
• 12 alternating reverse lunges per leg
• 30-second plank
• 200-meter light jog after each full round

Tuesday: Aerobic maintenance
25–35 minutes of continuous easy running, cycling, or brisk walking (trails at Desert Breeze Park or neighborhood loops work well)

Wednesday: Sport-specific skill work + light movement
Focus on individual technical drills (shooting, serving, throwing progression, ball control) for 30–45 minutes

Thursday: Speed & power (open field such as Police Memorial Park)
Warm-up jog + drills
6 × 60-yard build-ups (start at 70%, finish at 90%)
3 rounds: 8 broad jumps, 10 single-leg Romanian deadlifts per leg, 15 Russian twists per side

Friday: Active recovery
Light yoga flow, mobility work, or casual pickup play

Saturday: Interval conditioning
Pyramid run: 200 m / 400 m / 600 m / 400 m / 200 m at 75–85% effort
Equal distance jog recovery between reps

Sunday: Complete rest

Week 2 – Progress the Load

Follow the exact same daily structure as Week 1, but increase intensity or volume by 10–20%:

• Add one additional round to circuits
• Shorten rest periods by 10–15 seconds
• Increase running speeds slightly
• Add light external load (backpack, water jug, or dumbbells) if available

Equipment-Free Workouts for Holiday Closures

When facilities are closed on Christmas and New Year’s Day, these sessions require only bodyweight and minimal space:

12-Minute AMRAP
10 burpees
20 push-ups
30 air squats
40 mountain climbers (20 per leg)
50 jumping jacks
Rest only as needed; record total rounds.

Deck-of-Cards Workout
Assign an exercise to each suit (e.g., Hearts = burpees, Diamonds = squats, Clubs = sit-ups, Spades = shuttle runs). Face cards = 10 reps, Aces = 15. Work through the full deck as quickly as possible.

Stair Repeats
15–20 trips up and down a flight of stairs at maximum sustainable pace. Add a loaded backpack for advanced athletes.

Nutrition Guidelines for Holiday Gatherings

1. Pre-load protein: Consume 25–30 g of protein (Greek yogurt, turkey slices, or a shake) 60–90 minutes before large meals.
2. Apply the plate method: ½ vegetables/salad, ¼ lean protein, ¼ starches or treats.
3. Hydrate aggressively: 20–24 oz of water or electrolyte drink before dessert arrives.
4. One-plate mindset: Enjoy everything in moderation; seconds only if truly worth it.
5. Post-event recovery: 20–30 g protein + carbohydrate within 60 minutes of leaving the celebration.

Mental Preparation & Goal Setting

Dedicate five minutes each morning to the following routine:

• Two minutes of box breathing (4-second inhale, hold, exhale, hold)
• Two minutes visualizing successful execution of sport-specific skills
• One minute writing or texting gratitude toward a teammate or coach

Schedule a 30-minute team Zoom between Christmas and New Year’s. Have each athlete submit:

• One non-negotiable weekly process goal (e.g., 200 made free throws, 100 quality ground strokes)
• One measurable performance outcome for spring
• One specific way they will contribute to team culture

Place responses in a shared document for accountability.

Recovery & Rest Guidelines

Prioritize 9–10 hours of sleep nightly.
Perform 10 minutes of foam rolling or static stretching each evening.
Include at least one complete off day per week with no structured activity.

Returning Stronger in January

Athletes who maintain basic conditioning over break return with significantly higher work capacity than those who do not. Destination Athlete of Southern Nevada can equip your program with professional-grade training tools: resistance bands, agility ladders, medicine balls, cones, hurdles, and complete team packages delivered directly to the location of your choice.

We also provide complimentary on-site setup and programming guidance so your initial sessions are efficient and productive.

Take the first step toward a stronger spring season. Schedule a 15-minute call and we will elevate your team's training equipment to continue the momentum for the spring and beyond.

A little consistency now creates a large advantage later.