Nasal Breathing Cardio Warmup

1 x 5:00

Full Body Foam Rolling

Foam roll each area for up to 30 seconds each as needed. Some of you might need more foam rolling than others. Some of you may not need any at all! - T-Spine - Lats - Glutes - Hamstrings - Calves - Hip Flexors/Quads - Adductors - Anterior Tibialis - Bottom of Feet

Athlete's 5-minute Dynamic Warm up

Perform each of the following for the given time/reps. - Single-leg hip rocking, 15 seconds per side - Single-leg int/ext rotations, 15 seconds per side - Dynamic hamstring, 15 seconds per side - Dynamic pigeon, 15 seconds per side - World's Greatest Stretch, 1-2 per side - Walking Ankle Grab into Single Leg Reach, 3-4 per side - Lateral lunge, low step-through, 2 per side - Glute Bridge March, 30 seconds - Reverse Nordic Curls, 30 seconds

In Season Bilateral Plyos #1

Perform the following for the given reps/sets. Perform same-lettered groupings back-to-back, otherwise complete all sets of one group before moving on to the next. A1. Seated-Start Jump 3 x 6 B1. Depth Drop to High Jump 3 x 6 C1. Max Effort Jump from Deep Squat 3 x 6

Barbell Reverse Lunge

3 x 8

Continuous Explosive Pushup

3 x 6

Landmine Reverse Lunge

2 x 8

Standing Single Arm Landmine Overhead Press

2 x 8

Landmine Cossack Squat

2 x 8

Incline Crunch

2 x 12

Cooldown

1 x 5:00

Zone 2 Cardio

1 x 20:00

Cooldown

1 x 5:00

Nasal Breathing Cardio Warmup

1 x 5:00

Full Body Foam Rolling

Foam roll each area for up to 30 seconds each as needed. Some of you might need more foam rolling than others. Some of you may not need any at all! - T-Spine - Lats - Glutes - Hamstrings - Calves - Hip Flexors/Quads - Adductors - Anterior Tibialis - Bottom of Feet

Athlete's 5-minute Dynamic Warm up

Perform each of the following for the given time/reps. - Single-leg hip rocking, 15 seconds per side - Single-leg int/ext rotations, 15 seconds per side - Dynamic hamstring, 15 seconds per side - Dynamic pigeon, 15 seconds per side - World's Greatest Stretch, 1-2 per side - Walking Ankle Grab into Single Leg Reach, 3-4 per side - Lateral lunge, low step-through, 2 per side - Glute Bridge March, 30 seconds - Reverse Nordic Curls, 30 seconds

In Season Single Leg Plyometrics #1

Perform the following for the given reps/sets. Perform same-lettered groupings back-to-back, otherwise complete all sets of one group before moving on to the next. A1. Low-to-high Lateral Hops 2 x 20 per side B1. Alternating Split Stance Pogos 2 x 10 (5 per side) C1. High-to-low Lateral Skater Jump w/ Med Ball 2 x 8 per side

Barbell RDL

4 x 6

Chin Up

4 x 8

Gorilla Row

3 x 12

Nordic Curl

3 x 6

Non-dominant Throwing Mobility

2 x 30

Cooldown

1 x 5:00

Athlete's 5-minute Dynamic Warm up

Perform each of the following for the given time/reps. - Breath work 30 seconds - Iron Cross 3 per side - Hamstring Mobility 10 per side - Scorpion Stretch 3 per side - Downdog to updog 3 reps - Four-way hip stretch - Reverse Nordics 10 reps - Glute Bridge March 10 reps

Athlete's Field Day/Sprint Warmup

Perform the following after your dynamic ground warmup for 10-15 yards each. Leg Swings (Front to Back and Side to Side – 10-12 reps per leg) Walking Dynamic Stretches - Walking Shin Grab - Walking Knee Grab - Walking SLDL and Reach - Walking High Kick Lateral Movement Warm-Up Drills - High Shuffle - Low Shuffle - Crossover Run - Carioca Linear Movement Warm-Up Drills: - High Knees - Skipping for height - A-Skips

Lateral Movement Progressions

Set up two cones, 10 yards apart. Perform each of the following for 2 total reps – once in each direction: Change of Direction (COD) indicates when you hit a cone and change direction. For each drill, you will only be changing direction once, but you may be changing your lateral movement styles from shuffling to crossovers to sprints. Pay attention and watch the videos for clarification. Starting movements: 1. Shuffle 10 → COD → Shuffle 10 2. Shuffle 10 → COD → Sprint 10 Next, add a third cone in the middle of the other two, creating two 5-yard zones (total distance still 10 yards). You'll always do the first movement for 10 yards, then return for 5 and sprint 5 (maybe changing movement styles, but not changing direction). Starting from one of the far cones, perform each of the following for 2 total reps, once in each direction. 3. Shuffle 10 → COD → Shuffle 5 → Sprint 5 4. Shuffle 10 → COD → Crossover Run 5 → Sprint 5 5. Crossover Run 10→ COD → Crossover Run 5 → Sprint 5 Over time, I want you to increase the distances by 5-10 yards.

Change of Direction Circuit

Perform four reps of each cut, changing direction when necessary. When necessary, focus on chopping your feet, getting low for each cutting pattern. A1. 5 - 10 - 5 Agility x 4 reps per side (8 reps total) Set up three cones in a straight line, 5 yards apart. Start at the middle cone, sprint 5 yards to one side, 10 yards to the far cone, then 5 yards back to center—stay low and sharp on each cut. An extra challenge is to touch the ground on each transition. Reset and repeat. B1. Zig-Zag Cutting x 4 reps Set up 5-6 cones in a zig-zag pattern, about 5 yards apart from each other. Start at the first cone and sprint diagonally to the next, planting and changing direction until you reach the end. Focus on staying low and driving hard through each cut. Reset and repeat.

Flying 20 Yard Sprint

6 x 1 @ 20

300 meter sprint

Cooldown

1 x 3:00