Playmakers Sport Performance
Strength & Conditioning, Baseball , Softball, Speed, Plyometrics, Multi-sport, Personal Training2 days a week
Features2 sessions per week
Must use App app to view and log training
Program Training
A
SMR/Foam Rolling Series
1 x 1
B
RPR Zone 1
1 x 1
Prep
C
FTC Warm Up
-Blend Fast March (0-10 yds), A Skip (10-20 yds), High Knees (20-30 yds) -1 Leg Tuck Jumps (LL-RR-LL-RR-LL-RR) *Alternatively perform tucks jumps x 5 -Linear Bound (20 yds) *Alternatively sub in skip for distance -Small Primetimes (20 yds) -Big Primetimes (20 yds) -Bkwd Sprint Race (20 yds) *Call out winner -1 Leg RDL to Split & Rip (10 yds) *Left leg down for softball **Right leg down for baseball ***Performed waterfall style Sub in Indoor Linear Warm Up plus 2x7 secs each of supine & prone tantrums if needed due to weather, etc. Alternatively perform 500m row in under 2.5 mins. Return to Sprint Protocol: Complete each stage w/o discomfort before moving on the next progression. Final step must be completed before receiving clearance to participate in team speed/cod/agility work. -Warm Up -Resisted/Hill Sprints x 10 Yds -Unresisted Sprints 10 Yds x 4 -Unresisted Sprints 20 Yds x 3 -Unresisted Sprints 30 Yds x 2
D
0-10 Yd Split (Steal Start) *Dashr
E
20 Yd Dash (Steal Start) *Dashr
F
30 Yd Dash (Steal Start) *Dashr
G
40 Yd Dash (3 Point Start) *Dashr
H
30-40 Yd Split aka 30+10 Yd Fly (3 Point Start) *Dashr
I
Momentum
J
Landmine Rotational Press (Left)
K
Landmine Rotational Press (Right)
L
High Handle Trap Bar Deadlift (Dynamic Effort)
90, 100
M1
High Handle Trap Bar Deadlift
3 x 75
M2
Band Assisted Vertical Jump
2 x 3
M3
Drop Jump to Box *OVR
N1
Feet Elevated Suspension Row
2 x 8
N2
Low Hang Landmine Lateral Squat
2 x 5
O1
KB Pullover w/ T-Spine Extension
2 x 8
O2
Band DB Shldr ER
2 x 8
O3
Fingertip Hang
2 x 45
A
Body Weight
B
SMR/Foam Rolling Series
1 x 1
C
RPR Zone 1
1 x 1
Prep
D
Indoor Mobility A
-Bottoms Up KB Arm Bar x 10 each side *Alternatively could perform 20 quarter get ups or 10 half get ups -90/90 ER Lift Off -Starfish Side Plank x 15 secs each side -Push Up Position Rotation x 10 each side -Rev Bear Crawl x 20 Yds -Lateral Broad Jump x 10 each side -Split Stance Reverse Throws x 10 each side 13U) 1 lb ball, Older) 2 lb ball Scap, elbow, hand sequencing *Alternatively sub in Bowler Squat to Band Y for Rev Throws 2-3 x 5-8
E1
Dynamometer Grip Left *Camry
E2
Dynamometer Grip Right *Camry
F
Sled Tow (50% vDec) *Dashr
2 x 10
G
1+10 Yd Fly *Dashr
H
1 Leg 4 Jump w/ Arm Swing (Left) *OVR
I
1 Leg 4 Jump w/ Arm Swing (Right) *OVR
J
1 Leg Countermovement Jump w/ Arm Swing (Left) *OVR
2 x 1
K
1 Leg Countermovement Jump w/ Arm Swing (Right) *OVR
2 x 1
L
Velo Bench Press
3 x 1
M
Multi-Grip Bar Deficit Bench Press (Dynamic Effort)
90, 100
N1
Multi-Grip Bar Deficit Bench Press
3 x 75
N2
Bench Press Overcoming Iso
2 x 4
N3
Band Accelerated Plyo Push Up
2 x 5
N4
Supine Med Ball Chest Pass
2 x 5
O
SSB Split Squat (Dynamic Effort)
90, 100
P1
SSB Split Squat
3 x 75
P2
Band Assisted Split Squat Jump
2 x 3
P3
Rear Foot Elevated Hops
2 x 3
Q1
Band Resisted Gorilla Row
2 x 6
Q2
Band Drop Thrust
2 x 6
R1
WTY
2 x 8
R2
Eccentric Bicep Curl
2 x 8
R3
Band Trunk Rotation
2 x 8
