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
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
Landmine Rotational Jerk
6 x 20
O
Sumo Deadlift (Dynamic Effort)
5, 3 @ 90, 100 %
P
Sumo Deadlift
@ 75 %
Q1
1 Arm Suspension Row w/ Offset KB Hold
2 x 5
Q2
Lateral Sled Push
2 x 20
R1
Fingertip Hang
2 x 45
R2
Band DB Shldr ER
2 x 8
R3
KB Pullover on Foam Roller
2 x 8
A
Body Weight
B
SMR/Foam Rolling Series
1 x 1
C
RPR Zone 1
1 x 1
Prep
D
Indoor Mobility B
-Supine Bridge w/ Reach x 5 each side -DNS Star x 5 each side -Adductor Rock x 5 each side -Hip Circles x 5 fwd+back each side -Hip Airplane x 5 each -Spiderman Lunge & Rotate w/ Hip Lift In Place x 5 each side -Rev Lunge & Reach x 5 each side -Cossack Squat x 5 each side -Inchworms In Place x 5 -Boot Strap Squat x 5 -Deep Squat w/ Rotation x 5 each side -Cat Cow x 5 -Bird Dog x 5 (5 sec hold 1st rep) -Bear Position Shldr Taps x 5 each side -Rev Bear Crawl 20 Yds 5 Yds Pogo Series -Fwd -Bkwd -Lateral + Medial -L Leg Fwd + Back -R Leg Fwd + Back -L Leg Lateral + Medial -R Leg Lateral + Medial -2 Pt Band Resisted Sprint 2 x 5 Yds Baseball) R Leg Fwd Softball) L Leg Fwd
E
Dynamometer Grip *Camry
F
Sled Tow (50% vDec) *Dashr
2 x 10
G
1+10 Yd Fly *Dashr
H
10/5 Repeat Jump w/ Hands on Hips *OVR
I
Countermovement Jump w/ Hands on Hips *OVR
J
Power Index (CMJ w/ Hands on Hips) *OVR
K
Approach Jump *OVR
L1
SSB Sprinter Step Up
3 x 3
L2
Band Assisted Switching Split Squat Jump
2 x 3
L3
Power Step Up Jump
2 x 3
M1
Explosive 1 Arm Sled Row
2 x 5
M2
Explosive Sled Throw w/ Step
2 x 4
M3
Plyo 1 Leg Thrust
2 x 5
N1
Band Trunk Rotation
2 x 8
N2
Eccentric Bicep Curl
2 x 8
N3
WTY
2 x 8
