Playmakers Sport Performance
Strength & Conditioning, Baseball , Softball, Speed, Plyometrics, Multi-sport, Youth Sports, 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
20 Yd Dash (Steal Start) *Dashr
E
0-10 Yd Split (Steal Start) *Dashr
F
10-20 Yd Split (Steal Start) *Dashr
G
30 Yd Dash (Steal Start) *Dashr
H
0-10 Yd Split (Steal Start) *Dashr
I
10-30 Yd Split (Steal Start) *Dashr
J
40 Yd Dash (3 Point Start) *Dashr
K
0-10 Yd Split (3 Point Start) *Dashr
L
30-40 Yd Split (3 Point Start) *Dashr
M
Momentum
N
1 Leg Lateral+Medial Pogo Hops
2 x 8
O1
Push Up
3 x 5
O2
Kickstand DB RDL
3 x 5
P1
Suspension Row
2 x 8
P2
Offset DB Lateral Squat
2 x 5
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 Rev 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
Seated Box Jump (No Counter)
8 x 1
I1
Suspension Row
3 x 8
I2
Split Squat
3 x 5
J1
Yoga Push Up
2 x 8
J2
1 Leg Glute Bridge On Foam Roller
2 x 8
