Josh Everett Coaching
Football , Multi-sportThis is an introductory level program with no prerequisites. The athlete will learn and gain proficiency in fundamental movement patterns building the skills, joint integrity, and muscular strength to handle future increases in volume, intensity, and complexity of exercise selection.
Suggested standards for advancing beyond this program.
pushups 20
pullups 5+ (skill) 3+ (bigs)
Tabata Squats hold 12+ (good form and full ROM)
Walking lunge 25yds with good form
complete the 7 weeks for new athletes
All proceeds go to purchasing new equipment for my son's high school weight room.
Features1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
AGILITY LADDER WITH JOINT MOBILITY
PERFORM AN AGILITY LADDER EXERCISE DOWN w/ A JOINT MOBILITY MOVEMENT BACK SINGLE HIGH KNEES w/ KNEE HUGS DOUBLE HIGH KNEES (RIGHT LEAD) w/ WALKING QUAD STRETCH DOUBLE HIGH KNEES (LEFT LEAD) w/ WALKING HIP CRADLES LATERAL HIGH KNEES (RIGHT LEAD) w/ INCH WORMS LATERAL HIGH KNEES (LEFT LEAD) w/ ANKLE SWIPES TWO IN / TWO OUT (RIGHT LEAD) w/ TOY SOLDIER WALK TWO IN / TWO OUT (LEFT LEAD) w/ SPIDER MAN LUNGE / TWIST / KICKBACK ALI SHUFFLE (RIGHT LEAD) w/ HIGH KNEES ALI SHUFFLE (LEFT LEAD) w/ BUTT KICKS ICKEY SHUFFLE (RIGHT LEAD) w/ CARIOCA (RIGHT LEAD) ICKEY SHUFFLE (LEFT LEAD) w/ CARIOCA (LEFT LEAD)
Skill/Tech
B
LANDING DRILLS
1. BILATERAL VERTICAL JUMP & LAND - 2 X 5 2. BILATERAL HORIZONTAL JUMP & LAND - 2 X 5 3. UNILATERAL VERTICAL JUMP & LAND - 1 X 5 EACH 4. UNILATERAL HORIZONTAL JUMP & LAND - 1 X 5 EACH 5. BILATERAL 180 DEGREES JUMP/TURN & LAND - 1 X 5 EACH (CLOCKWISE & COUNTER CLOCKWISE) 6. DEPT DROP - 1 X 5
C
Pull Up Density
D
Push Up Density
E1
Dynamic Step-ups
3 x 0:45
E2
Plank
3 x 0:45
F
Jump Rope Series
1 x 10:00
G
Static Stretch
Prep
A
HURDLE MOBILITY WITH DYNAMIC FLEX
COMPLETE A MOVEMENT THROUGH A SET OF 5-6 HURDLES THEN COMPLETE A DYNAMIC FLEX MOVEMENT BESIDE THE HURDLES BACK TO THE STARTING POINT. *FORWARD ALTERNATING LEAD LEG - KNEE HUG TO LUNGE *LATERAL RIGHT - REVERSE LUNGE WITH TWIST *LATERAL LEFT - SIDE LUNGE *BACKWARDS ALTERNATING LEAD LEG - SPIDERMAN LUNGE/TWIST/KICKBACK *LATERAL DUCKS - INCH WORM *FORWARD DUCKS - ANKLE SWIPES
B
Stability Bear Crawl in All Directions
3 x 10
C
Burgener Warmup
D1
1 Arm DB Shoulder Press
3 x 10
D2
1-Arm DB Row
3 x 10
D3
Goblet Squat
3 x 10
E1
Walking Lunges
3 x 25
E2
GHD Hip Extension
3 x 10
E3
Sit-up
3 x 25
F1
Sled Push
3 x 25
F2
Tire Flip
3 x 25
F3
Yoke Walk
Recovery
G
FOAM ROLL ROUTINE
PERFORM FOR 20-30 SECONDS ON EACH AREA *CALVES *HAMSTRINGS *IT BAND *QUADS *GLUTES *LOWER BACK *UPPER BACK *LATS
Prep
A
AGILITY LADDER WITH JOINT MOBILITY
PERFORM AN AGILITY LADDER EXERCISE DOWN w/ A JOINT MOBILITY MOVEMENT BACK SINGLE HIGH KNEES w/ KNEE HUGS DOUBLE HIGH KNEES (RIGHT LEAD) w/ WALKING QUAD STRETCH DOUBLE HIGH KNEES (LEFT LEAD) w/ WALKING HIP CRADLES LATERAL HIGH KNEES (RIGHT LEAD) w/ INCH WORMS LATERAL HIGH KNEES (LEFT LEAD) w/ ANKLE SWIPES TWO IN / TWO OUT (RIGHT LEAD) w/ TOY SOLDIER WALK TWO IN / TWO OUT (LEFT LEAD) w/ SPIDER MAN LUNGE / TWIST / KICKBACK ALI SHUFFLE (RIGHT LEAD) w/ HIGH KNEES ALI SHUFFLE (LEFT LEAD) w/ BUTT KICKS ICKEY SHUFFLE (RIGHT LEAD) w/ CARIOCA (RIGHT LEAD) ICKEY SHUFFLE (LEFT LEAD) w/ CARIOCA (LEFT LEAD)
Skill/Tech
B
LANDING DRILLS
1. BILATERAL VERTICAL JUMP & LAND - 2 X 5 2. BILATERAL HORIZONTAL JUMP & LAND - 2 X 5 3. UNILATERAL VERTICAL JUMP & LAND - 1 X 5 EACH 4. UNILATERAL HORIZONTAL JUMP & LAND - 1 X 5 EACH 5. BILATERAL 180 DEGREES JUMP/TURN & LAND - 1 X 5 EACH (CLOCKWISE & COUNTER CLOCKWISE) 6. DEPT DROP - 1 X 5
C
Stadium hops
D
Stadium Sprints
Circuit
E
8 rounds/12min 20sec pushups 10 sec rest 20sec squats 10sec rest 20sec burpee 10sec rest score is the lowest number of pushups in any round + low squat number + low burpee number
F
Stadium Conditioning
1 x 10:00
G
Static Stretch
Prep
A
HURDLE MOBILITY WITH DYNAMIC FLEX
COMPLETE A MOVEMENT THROUGH A SET OF 5-6 HURDLES THEN COMPLETE A DYNAMIC FLEX MOVEMENT BESIDE THE HURDLES BACK TO THE STARTING POINT. *FORWARD ALTERNATING LEAD LEG - KNEE HUG TO LUNGE *LATERAL RIGHT - REVERSE LUNGE WITH TWIST *LATERAL LEFT - SIDE LUNGE *BACKWARDS ALTERNATING LEAD LEG - SPIDERMAN LUNGE/TWIST/KICKBACK *LATERAL DUCKS - INCH WORM *FORWARD DUCKS - ANKLE SWIPES
B
Stability Bear Crawl in All Directions
3 x 10
C
Junk Yard Dog
D
Burgener Warmup
E
DB Snatch
3 x 10
F1
1 Arm DB Shoulder Press
3 x 10
F2
1-Arm DB Row
3 x 10
F3
Single Leg Hip Thrust
3 x 10
Conditioning
G
Cindy
As many rounds as possible in 20 min 5 Pull-ups 10 Push-ups 15 Squats
Recovery
H
FOAM ROLL ROUTINE
PERFORM FOR 20-30 SECONDS ON EACH AREA *CALVES *HAMSTRINGS *IT BAND *QUADS *GLUTES *LOWER BACK *UPPER BACK *LATS
