[Bronco1986]

as far as abs goes....

i work them 3 times a week. mostly mon/wed/fri.
right now i do 35 sit-ups, then rest 1 minute, do another 35, rest 1 min, and then a final 35.

before that i'll do regular push-ups same pattern as sit-ups/one minute rest inbetween each set. after the above mentioned abs exercise i do more push-ups(close arm and wide arm) same pattern. then i do crunches with various leg positions(legs down at 90 deg, legs down but spread, legs up at 90 deg, legs up but spread, one leg down one up then switch that. then finish with the original position. there is no break inbetween each diff leg position. i do 15 per position. works out to 105 reps.

between each excercise i break about 2-4 minutes. its all about keeping that heart rate up and that kind of thing. you dont want your muscles to become relaxed between sets.

i recommend not taking such long of breaks. 15 minutes is too long. cut down on the reps, but decrease the time inbetween sets. try one minute. doing less reps but in less time should actually improve performance. it has for me. when i took my first PT test i worked out similar to you. sports practice, wieghts training(during and after school). and large counts of situp/crunches but with long breaks. if you added it up i was probably training 3-4 hours a day. i only did 48 situps in 2 mins on the test.

now that ive started the workout i do now, i max out the situps on the APFT. after only doing that workout for 3 months. also, you can adjust it to your level. e.g. once you can do the say each set with 25 reps, increase it by 3 to 28 and then once you can do with out fatigue increase...etc.

that works for me, but overall, i would cut down on your training.