3 days a week (pre-season taper)
FeaturesA
Body Weight
B1
Dynamometer Grip Left *Camry
B2
Dynamometer Grip Right *Camry
C
SMR/Foam Rolling Series
1 x 1
D
RPR Zone 1
1 x 1
Prep
E
SP Warm Up
Continuous *Barefoot if Possible Ramp Up...20 Yds Down & Back -Fwd Jog (0:50) -Bkwd Run aka Backpedal (1:01) -Lateral Shuffle w/ Arm Swing (1:13) *face same direction both ways -High Knee Stepover aka Carioca (1:25) *face same direction both ways 10 Yd Dynamic Stretch + 10 Yd Jog -Knee Hug aka High Knee Pull (1:50) -Ankle Hug aka Leg Cradle (1:57) -Straight Leg Kick (2:15) -Quad Pull w/ OH Reach aka Quad Stretch (2:27) -Lateral Lunge & Pivot w/ OH Reach aka Side Lunge (2:45) -Lunge & Twist (3:05) *front knee side first Activation/Neural Prep...10 Yds 1 Way -Fwd Pogos (3:22) -Bkwd Pogos (3:31) -Ankle Dribble (3:43) *I like dribble bleed as well. Ankle dribble through 10, calf dribble through 20, knee dribble through 30, walk back to 10 -Fast High Knees (3:49) -Side Bounds (3:57) *down & back facing same direction 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
F
Y Chase Drill
2 x 10
G
Chase Drills
2 x 20
H
Jammer Arm Rotational Press (Left) *Vitruve
I
Jammer Arm Rotational Press (Right) *Vitruve
J1
Band DB Bench Press (Dynamic Effort)
J2
Bent Over Med Ball Chest Pass
3 x 5
K1
Kickstand Trap Bar Deadlift
3 x 3
K2
Band Assisted Broad Jump
3 x 2
K3
Broad Jump
3 x 1
L1
Neutral Grip Pull Up (Dynamic Effort)
L2
Sprinter Step Up
3 x 5
A
J Band Series (Simone)
B
Long Toss
A
SMR/Foam Rolling Series
1 x 1
B
RPR Zone 1
1 x 1
Prep
C
Indoor Acceleration Warm Up
Barefoot -90/90 (Slow) x 2 each side *Regress by placing hands on floor **Progress by adding hip extension -Ankle CARs x 3 clockwise & counterclockwise each side 5 Yd Pogo Series -Fwd Pogos -Bkwd Pogos -L Leg Fwd Pogos -L Leg Bkwd Pogos -R Leg Fwd Pogos -R Leg Bkwd Pogos -L Leg Lateral+Medial Pogos (Down & back facing same direction) -R Leg Lateral+Medial Pogos (Down & back facing same direction) -Partner Assisted Reactionary Pogos *10 Yds -Explosive Leg Swings (Linear & Lateral x 5 secs ea *Full ROM) -Half Kneeling Explosive Arm Swings x 5 secs -Contract-Relax Calf Raises x 30 secs (only toes touching) -A Position Iso x 8 secs -Band A March (5 Yds) -OH High Knees w/ Dowel x 8 secs w/ band at mid thigh to accelerate leg back down into ground -Load Lift & Switch x 4 ea side (arms locked, neutral pelvis, low sweep) *Use wall or bands anchoring empty sled so athletes can feel/visualize hip extension -Band Kneeling 1 Step Projection x 1 each foot fwd 1) Feet side by side on starting line then take 1 step back toe to heel w/ desired lead foot 2) Take knee even w/ front toe (in-step if long limbed) w/ back toe tucked 3) Push hips all the way fwd w/ upright torso then place hands on top of line directly under shldrs. Arms should be locked out w/ fingers clawing ground in tripod position (fingers sideways for combine style events) 4) Eyes between line & foot w/ long, relaxed neck 5) Hips up slow like elevator (vertical, not fwd/back) 6) Raise same side hand as lead leg by hip w/ arm long 7) 3 1000 count at top & perform a sudden burst off both feet w/ exhale w/o rolling into start *Look for 3-4 ft of hip projection **May hold pad in front w/ cue to bust thru glass ***May also hold dowel above heel to prevent cycling action -2 Pt Band Resisted Sprints 2x5 Yds Rep 1: L Leg Fwd Rep 2: R Leg Fwd Softball typically L Leg Fwd, Baseball typically R Leg Fwd (Long & Strong. Throw hand out & chase it down) *If no bands/belt, could perform partner facing shldr resisted variation
D
Sled Tow (50% vDec) *Freelap
2 x 10
E
10 Yd Split (Steal Start) *Freelap
F
Hurdle Hop to Lateral Bound
2 x 1
G1
Trunk Rotation Iso (Left Hander's Box)
3 x 3
G2
Trunk Rotation w/ Slow Eccentric (Left Hander's Box)
3 x 3
G3
Lead Arm Med Ball Throw w/ Pause (Left Hander's Box) *Stalker
H1
Trunk Rotation Iso (Right Hander's Box)
3 x 3
H2
Trunk Rotation w/ Slow Eccentric (Right Hander's Box)
3 x 3
H3
Lead Arm Med Ball Throw w/ Pause (Right Hander's Box) *Stalker
I
Plyo Push Up (No Counter) *OVR
3 x 4
J1
Explosive SSB Reverse Lunge
J2
Bird Dog Row
3 x 10
K1
Band Resisted 1 Leg Thrust w/ Crossover
3 x 6
K2
Waiter Walk
@ 40
A
J Band Series (Brewster)
B
Long Toss
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 -Unresisted Sprint 40 Yds x 1
D
Reaction Curve Tag
2 x 1
E
40 Yd Dash (Steal Start) *Freelap
F
20+20 Yd Fly *Freelap
G
Standing Triple Jump (STJ)
H
Landmine Hip Rotation
3 x 4
I1
Chin Up (Dynamic Effort)
I2
Med Ball Supine Overhead Throw *Stalker
J1
Hollow Body 1 Arm DB Press
3 x 8
J2
Landmine Lateral Squat
2 x 10
K
Hip Thrust MADS
A
J Band Series (Simone Condensed)
B
Long Toss