SMR/Foam Rolling Series

1 x 1

RPR Zone 1

1 x 1

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 10/20 on air bike and compete on MPH 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

20 Yd Dash (Steal Start) *Dashr

0-10 Yd Split (Steal Start) *Dashr

10-20 Yd Split (Steal Start) *Dashr

Front Squat

Box Jump

2 x 3

Neutral Grip Pull Up (Body Weight + External Load)

Half Kneeling 1 Arm DB Shldr Press

2 x 6

Glider Lateral Lunge

2 x 6

Stability Ball Deadbug

2 x 6

1 Arm DB Bench Press

2 x 6

Incline Swimmer

2 x 4

Body Weight

SMR/Foam Rolling Series

1 x 1

RPR Zone 1

1 x 1

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 10 ea *Full ROM) -Half Kneeling Explosive Arm Swings x 5 secs -Partner Resisted Spring Ankle x 8 secs (press hard through big toe w/o foot rolling in) *Alternate 1: 1 Leg Ankle Pumps x 10 ea **Alternate 2: Toe Walks in Semi-Circle around bumper (only toes on bumpers) ***Alternate 3: Contract-Relax Calf Raises x 30 secs (only toes touching) -A Position Iso x 8 secs -Band A March (5 Yds) -OH Switches w/ Dowel x 4 each side (partners holding band just above hips to promote full hip flexion) *Could also perform dbl/triple switch OR high knees 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

Dynamometer Grip Left *Camry

Dynamometer Grip Right *Camry

Sled Tow (50% vDec) *Dashr

2 x 10

1+10 Yd Fly *Dashr

Multi-Grip Bar Camber Bench Press

Band Reverse Fly

2 x 6

2 Leg Hamstring Curl

2 x 4

Standing Anti Rotation Press

2 x 8

Open Trap Bar Chest Supported Row

2 x 6

Top Half Get Up

2 x 3

Front Foot Elevated Split Squat

Prone Band Hamstring Curl

2 x 8

SMR/Foam Rolling Series

1 x 1

RPR Zone 1

1 x 1

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

40 Yd Dash (3 Point Start) *Dashr

0-10 Yd Split (3 Point Start) *Dashr

10-20 Yd Split (3 Point Start) *Dashr

20-40 Yd Split (3 Point Start) *Dashr

Sumo Deadlift

Broad Jump

2 x 3

Split Stance 1 Arm Landmine Press w/ Alternating Reach

Bear Position Glider Bodysaw

2 x 6

Landmine 1 Leg RDL

2 x 6

In Line Chop

2 x 8

3 Point DB Row

3 x 6

Alternating DB Hammer Curl

2 x 12