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 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

L Drill *Dashr

Belt Resisted Sprint Iso

2 x 5

Belt Resisted Sprint

2 x 10

15+10 Yd Fly *Dashr

Broad Jump

8 x 1

Front Foot Elevated Split Squat

3 x 7

Suspension Row

3 x 5

Kickstand DB RDL

3 x 7

Push Up

3 x 5

Front Plank

2 x 20

Rolling Side Plank

2 x 4

Stability Ball 1 Leg Glute Bridge Iso

2 x 20

Floating Heel Split Squat Iso

2 x 20

J Band Series (Simone)

Long Toss

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 5 secs ea *Full ROM) -Half Kneeling Explosive Arm Swings x 5 secs -Toe Walks in Semi-Circle around bumper (only toes on bumpers) x 30 secs -A Position Iso x 8 secs -Band A March (5 Yds) -OH Triple Switches w/ Dowel x 4 (partners holding band just above hips to promote full hip flexion) -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

Goblet Squat

3 x 7

Suspension Row

3 x 5

DB RDL

3 x 7

Push Up

3 x 5

Band Deadbug

2 x 8

Tall Kneeling Anti Rotation Press

2 x 8

Suitcase Carry

@ 40

J Band Series (Brewster)

Long Toss

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 at 25%, calf dribble through 20 at 50%, knee dribble through 30 at 75%, sprint 100% through 40, 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 in under 2.5 mins on rower 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

L Drill *Dashr

15+10 Yd Fly *Dashr

1 Leg Broad Jump (Left)

4 x 1

1 Leg Broad Jump (Right)

4 x 1

Glider Front Foot Elevated Reverse Lunge

3 x 7

Suspension Row

3 x 5

1 Leg Thrust

3 x 5

Push Up

3 x 5

Front Plank

2 x 20

Side Plank Row

2 x 8

Stability Ball 1 Leg Glute Bridge Iso

2 x 20

Floating Heel Split Squat Iso

2 x 20

J Band Series (Simone Condensed)

Long Toss