SPARC - FootDoctor Esia

Softball
Coach
Esia Rivera

6 week program. If you do NOT have gym or equipment access, then perform the bodyweight sessions instead of the DB and Barbell sessions by copy and pasting Day 1 to Day 3 and 5 of each week. There is 1 sprint session incorporated as well. 

Features
4 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 6-week program
Sunday
Foot/Ankle BW

A1

Split Squat Iso

2 x 0:45

A2

SL Calf ISO

2 x 2 @ 0:45

A3

Bent Knee SL Calf ISO

2 x 2 @ 0:45

A4

Isometric Hip Drive (wall)

2 x 0:30

B1

SL Ecc Calf Raise

2 x 16

B2

Bent Knee Calf Raise

2 x 16

C1

Low Pogo Jump

1 x 20

C2

High Pogo Jump

1 x 20

C3

Side to Side Hop

1 x 20

Tuesday
Foot/Ankle DB and Barbell

A1

DB KOT ISO (heel elevated)

2 x 0:45 @ 15 lb

A2

Loaded SL Calf ISO

2 x 0:25 @ 15 lb

A3

Bent Knee Loaded SL Calf ISO

2 x 0:25 @ 15 lb

A4

Isometric Hip Drive (wall)

2 x 0:25

B1

SL Ecc Calf Raise

2 x 16 @ 10 lb

B2

Bent Knee Calf Raise

2 x 12 @ 10 lb

C1

Low Pogo Jump

1 x 20

C2

High Pogo Jump

1 x 20

C3

Side to Side Hop

1 x 20

Thursday
Sprint + Plyos Block

A1

Lizard Crawl

1 x 1 @ 10

A2

Crab Walk

1 x 1 @ 10

A3

Side Plank Hip Flexion

1 x 20

A4

Quadruped Hip Extensions (Banded)

1 x 45

A5

Hurdle Hip Mobility

1 x 20

B

A Skip B Skip

1 x 3 @ 15

C1

Low Pogo Jump

20, 15, 10

C2

High Pogo Jump

20, 15, 10

C3

Straight Leg Bound

3 x 2 @ 15

C4

Scissor Jump (Deep Hip Flexion)

3 x 6

C5

Bounding

3 x 2 @ 15

D

Depth Drop to Sprint

3 x 3 @ 0 lb

E

Half Kneel Sprint Start

3 x 2 @ 0 lb

F1

Band Resisted Lateral Jump

3 x 6

F2

Broad Jump to SL Landing

3 x 4

Friday
Foot/Ankle DB and Barbell

A1

DB KOT ISO (heel elevated)

2 x 0:45 @ 15 lb

A2

Loaded SL Calf ISO

2 x 0:25 @ 15 lb

A3

Bent Knee Loaded SL Calf ISO

2 x 0:25 @ 15 lb

A4

Isometric Hip Drive (wall)

2 x 0:25

B1

SL Ecc Calf Raise

2 x 16 @ 10 lb

B2

Bent Knee Calf Raise

2 x 12 @ 10 lb

C1

Low Pogo Jump

1 x 20

C2

High Pogo Jump

1 x 20

C3

Side to Side Hop

1 x 20

Foot/Ankle Supplement