Playmakers Sport Performance
Strength & Conditioning, Baseball , Softball, Plyometrics, Multi-sport, Youth Sports, Personal Training3 days a week
Features3 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
Indoor Linear Warm Up
10 Yds (Barefoot) -Knee Hug to 1 Leg RDL *Add A Position hold? -Ankle Hug to Perfect Stretch -Inchworms -Rev Bear Crawl (flex glutes, long reach w/ pause) -Straight Leg Kick/Frankensteins -Quad Pull w/ OH Reach -Bkwd Skip & Rotate -Fast March -A Skip -High Knees -Fwd+Pogos Progression 1) 1 Leg Fwd + Bkwd Progression 2) Alternating Pogos -A Switch aka Boom Drill *looking for neutral pelvis, ground leg long, full hip flexion & arm swing both sides -Triple Switch aka Boom Boom Booms (think down, down, down) *Alternatively perform Retro Boom Boom Booms (bkwd) If doing sprint drill inside could perform: 1) Sprint start variation races 2) 60 Yd Shuttle (5 yds back, 10 back, 15 back) *10.69 best at Combine 3) 15 yd wheelbarrow race
D
Belt Resisted Sprint
2 x 10
E
Seated 1 Leg Broad Jump (Left)
F
Seated 1 Leg Broad Jump (Right)
G1
Split Squat
3 x 7
G2
Suspension Row
3 x 5
H1
Kickstand DB RDL
3 x 7
H2
Push Up
3 x 5
I1
Front Plank
2 x 20
I2
Side Plank
2 x 20
I3
Glute Bridge Iso
2 x 20
I4
Split Squat Iso
2 x 20
A
Body Weight
B
SMR/Foam Rolling Series
1 x 1
C
RPR Zone 1
1 x 1
Prep
D
Indoor Multiplanar Warm Up
10 Yds (Barefoot) -Knee Hug to 1 Leg Deadlift *Finish A Position? -Ankle Hug to Perfect Stretch -Inchworms -Lateral + Medial Bear Crawl -Straight Leg Kick/Frankensteins -Quad Pull w/ OH Reach -Lateral Lunge & Pivot w/ OH Reach -Slow Shuffle (down & back facing same direction) -Fast Shuffle w/ Stick aka Quick & Stick (down & back facing same direction) -High Knee Stepover aka Carioca -Lateral Skip (In place, go on command) *Imagine stepping over knee deep water & pushing hard off outside leg -Lateral + Medial Pogos Alternate 1) 1 Leg Lateral Pogos Alternate 2) Alternating Lateral Pogos -2 Pt Band Resisted Sprint 2x5 Yds
E
Dynamometer Grip Left *Camry
F
Dynamometer Grip Right *Camry
G
Sled Tow (75% Body Weight) *Dashr
2 x 75
H
1+10 Yd Fly *Dashr
I1
Goblet Squat
3 x 7
I2
Suspension Row
3 x 5
J1
DB RDL
3 x 7
J2
Push Up
3 x 5
K1
Stability Ball Deadbug
2 x 5
K2
Tall Kneeling Anti Rotation Iso
2 x 20
K3
Farmers Carry
2 x 90 @ 35 %
A
SMR/Foam Rolling Series
1 x 1
B
RPR Zone 1
1 x 1
Prep
C
Indoor Linear Warm Up
10 Yds (Barefoot) -Knee Hug to 1 Leg RDL *Add A Position hold? -Ankle Hug to Perfect Stretch -Inchworms -Rev Bear Crawl (flex glutes, long reach w/ pause) -Straight Leg Kick/Frankensteins -Quad Pull w/ OH Reach -Bkwd Skip & Rotate -Fast March -A Skip -High Knees -Fwd+Pogos Progression 1) 1 Leg Fwd + Bkwd Progression 2) Alternating Pogos -A Switch aka Boom Drill *looking for neutral pelvis, ground leg long, full hip flexion & arm swing both sides -Triple Switch aka Boom Boom Booms (think down, down, down) *Alternatively perform Retro Boom Boom Booms (bkwd) If doing sprint drill inside could perform: 1) Sprint start variation races 2) 60 Yd Shuttle (5 yds back, 10 back, 15 back) *10.69 best at Combine 3) 15 yd wheelbarrow race
D
Belt Resisted Sprint
2 x 10
E
Box Jump
8 x 1
F1
Glider Reverse Lunge
3 x 7
F2
Suspension Row
3 x 5
G1
1 Leg Thrust
3 x 5
G2
Push Up
3 x 5
H1
Front Plank
2 x 20
H2
Side Plank
2 x 20
H3
Glute Bridge Iso
2 x 20
H4
Split Squat Iso
2 x 20
