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
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 (3 Point Start) *Dashr
I
Momentum
J1
Lateral Bound w/ Stick (Left)
2 x 4
J2
Lateral Bound w/ Stick (Right)
2 x 4
K1
Half Kneeling 1 Arm DB Shldr Press
3 x 6
K2
Kickstand DB RDL
3 x 5
L1
Suspension Row
2 x 8
L2
Offset DB Lateral Lunge
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 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
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
Box Jump
8 x 1
I1
Suspension Row
3 x 8
I2
Sprinter Step Up
3 x 5
J1
Feet Elevated Yoga Push Up
2 x 8
J2
Stability Ball 1 Leg Glute Bridge
2 x 8
