EAM Performance
Football1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
S&C Warm up
Warm up 5-10 mins cardio (skipping, jogging, cycling, cross trainer, rower) Activation: Push ups, Banded pull aparts, Body weight Squats, Walking lunges, Glute bridges Mobility: Worlds greatest stretch, 9090s stretch, CatCow, Thread the needle, Ab walkouts Potentiate: CMJ, Pogos
B1
Back Squat
3 x 5
B2
Box Jump
3 x 5
C1
One-Arm DB Bench Press
3 x 16
C2
Calf Raise
3 x 16
D1
Pendlay Row
3 x 8
D2
Copenhagen Plank
A
Skip drills (A walks & Skips, B walks & Skips)
8 x 10
B1
Ankle Dribble
B2
Calf Dribble
B3
Knee Dribble
B4
Single Leg Bounds
2 x 10
B5
Straight Leg Bounds
2 x 10
C
Flying start sprints
3 x 40
D
50 Yard Sprint
@ 75, 80, 100, 100, 100
A
Hip Thrust
4 x 6
B
Bulgarian Split Squat
3 x 16
C1
Bent Knee Calf Raises
3 x 20
C2
Side Leg Lifts from Ground (ADW, Hip Mobility)
4 x 15
D
Tricep Pushdown
3 x 8
E
Snow Angels
F
Paloff Press
3 x 16
A1
Bench Press
3 x 8
A2
Med Ball Slam @ Floor
B
DB Shoulder Press
3 x 8
C
Lat Pull Downs
3 x 8
D
Barbell Bicep Curl
3 x 8
E1
Standing Cable Wood Choppers
3 x 16
E2
DeadBug
3 x 20
