This is a test.
FeaturesPrep
A
Dynamic Warmup
Dynamic Warmup The following exercises will be completed in 10 yards: High Knees Butt Kicks A-Skip Power Skip High Knee Carioca (each way) Side shuffle (each way) Walking knee to chest Walking toe touches Walking figure-4 Walking lunge and twist-closed side Walking quad Walking SL RDL For reps: BW squat x10 RDL x10 Kickovers 10+10 Scorpions 10+10
B1
KB Squat
3 x 15
B2
Squat Jumps
3 x 10
C1
DB RDL
4 x 10
C2
TRX Pike
4 x 15
D1
DB Walking Lunge
3 x 10
D2
Supine PB MB Rotation
3 x 12
E1
TRX Leg Curl
4 x 12
E2
Reverse Hyper
4 x 15
Circuit
F
10 sets: High knees 15s Lunge 8+8 Cycled Split Squat Jumps 5+5 Rest 30s
Flexibility
G
Band Stretch
Complete 1 set of 15s each way of the following: Band hamstring stretch Band supine groin stretch Band IT band stretch Rotational Back Stretch Band figure-4 stretch Band lying quad stretch Band shoulder stretch Lat stretch w/ band Hip flexor stretch
Speed Warmup
A
Speed Warmup #1
Seated Fast Arms 3x20s A-March 2x20yd A-Skip 2x20yd B-March 2x20yd B-Skip 2x20yd C-March 2x20yd C-Skip 2x20yd Ankle Flips 2x20yd Ankling 2x20yd Straight Leg Shuffle 2x20yd Power Skips 2x20yd High Knee Run Progression 2x40yd Walking Toe Touches 20yd Walking Leg Swings 20yd High Knee Walk w/ Internal Rotation 20yd High Knee Walk w/ External Rotation 20yd
Agility
B
Speed Ladder
Marching 2 in Each 1 in Each High Knee Running Run In Sprint Out Side Right In Side Left In Lateral Shuffle High Knee Lateral Run 2 In 1 Out 2 In 2 Out Lateral 2 In 2 Out Leg in Front Leg Behind Carioca Ali Shuffle Pivot 180 Degree Turn Zig Zag Crossover Shuffle Zig Zag Crossover Shuffle Inside/Outside Cutting Forward Hops Backward Hops Side Hops Hopscotch 2 In 1 Out Hops 2 In 2 Outs 2 In 2 Out Hops Ski Jumps Slalom Ski Jumps Backward Ski Jumps
C1
Speed Ladder Marching
1 x 1
C2
Speed Ladder Run In
1 x 1
C3
Speed Ladder Sprint Out
1 x 1
C4
Speed Ladder Side Right In
1 x 1
C5
Speed Ladder Side Left In
1 x 1
C6
Speed Ladder Leg Behind
1 x 1
C7
Speed Ladder Crossover Shuffle
1 x 1
C8
Speed Ladder Inside/Outside Cutting
1 x 1
D1
Band Diagonal Walk
2 x 10
D2
Band Lateral Walk
2 x 10
Agility
E
Agility #1
In & Out Drill 2x each leg/each drill 4 Corner Drill 2+2 NFL 3 Cone Drill 2+2 Crazy 8s 2+2
F
Crazy 8s
1 x 2
G
600yd Shuttle
Flexibility
H
Band Stretch
Complete 1 set of 15s each way of the following: Band hamstring stretch Band supine groin stretch Band IT band stretch Rotational Back Stretch Band figure-4 stretch Band lying quad stretch Band shoulder stretch Lat stretch w/ band Hip flexor stretch
Recovery
I
Foam Roller
Complete 1 set of 10 reps of the following: Lower back Glutes Hamstrings Calves Quads IT bands Groin
Prep
A
Dynamic Warmup
Dynamic Warmup The following exercises will be completed in 10 yards: High Knees Butt Kicks A-Skip Power Skip High Knee Carioca (each way) Side shuffle (each way) Walking knee to chest Walking toe touches Walking figure-4 Walking lunge and twist-closed side Walking quad Walking SL RDL For reps: BW squat x10 RDL x10 Kickovers 10+10 Scorpions 10+10
B1
PB DB Bench Press
3 x 15
B2
Clap pushups
3 x 10
C1
DB Row
4 x 10
C2
MB Lockout Roll
4 x 15
D1
DB Front Raises
3 x 12
D2
Cross-over Crunches
3 x 15
E1
Pullups
4 x 12
E2
Supermans
4 x 15
F1
TRX T-I-Y
2 x 8
F2
KB Core Complex
2 x 6
Circuit
G
10 sets: Mtn climbers 15s Pushups 8x Bear crawl 10yd Rest 30s
Recovery
H
Thoracic Foam Roller
Complete 1 set of 10 reps of the following: Head Rotations Protraction/Retraction Straight Arm Clap Floor Slide Lats Pecs Reach Through
Prep
A
Dynamic Warmup
Dynamic Warmup The following exercises will be completed in 10 yards: High Knees Butt Kicks A-Skip Power Skip High Knee Carioca (each way) Side shuffle (each way) Walking knee to chest Walking toe touches Walking figure-4 Walking lunge and twist-closed side Walking quad Walking SL RDL For reps: BW squat x10 RDL x10 Kickovers 10+10 Scorpions 10+10
Conditioning
B
Battling Ropes
Complete the following exercises at 20s max effort/40s rest: Alt Wave Double Wave Big Outside Circle Small Outside Circle Core Wave-Rev Grip In/Out Wave-hedgeclippers Angle Wave-wrist up alt wave Uppercut-Pivot, Rev Grip Hook-Pivot, Rev Grip Grappler Throw-Side-OH-side, Rev Grip Grappler Throw/Lunge-Ropes go down w/ back leg, Rev Grip Figure 8-2 hands together Figure 8-Ind hands Alt Side to Side Wave Alt Wave/Side Lunge Circle L/Wave R Circle R/Wave L Alt Wave/Rev Lunge Double Wave/Squat Big Circle/Get Up-Sit down/stand up Jumping Jacks-Rev Grip Angle Slam-Alt 45-deg big slam 2 Hand Slam Double Wave/Squat Jump Alt Wave/Cycled Split Squat Jump Alt Wave/Walking Lunge Double Wave/Walking Lunge 2 Rope/1 Hand Wave-R 2 Rope/1 Hand Wave-L Alt Wave/Crossbehind Lunge Big Double Hand Circle-Clockwise Big Double Hand Circle-Counterclockwise Alt X 2 Hand Shovel R 2 Hand Shovel L 2 Rope/1 Hand Circle-R 2 Rope/1 Hand Circle-L Seated Russian Twist Flutter Kick/Alt Wave Burpee Slam Your Choice
Flexibility
C
Band Stretch
Complete 1 set of 15s each way of the following: Band hamstring stretch Band supine groin stretch Band IT band stretch Rotational Back Stretch Band figure-4 stretch Band lying quad stretch Band shoulder stretch Lat stretch w/ band Hip flexor stretch
Recovery
D
Foam Roller
Complete 1 set of 10 reps of the following: Lower back Glutes Hamstrings Calves Quads IT bands Groin
Prep
A
Dynamic Warmup
Dynamic Warmup The following exercises will be completed in 10 yards: High Knees Butt Kicks A-Skip Power Skip High Knee Carioca (each way) Side shuffle (each way) Walking knee to chest Walking toe touches Walking figure-4 Walking lunge and twist-closed side Walking quad Walking SL RDL For reps: BW squat x10 RDL x10 Kickovers 10+10 Scorpions 10+10
B1
DB Stepup
3 x 15
B2
TRX knees to chest
3 x 15
C1
Glute Ham Raise
4 x 15
C2
MB Russian Twist
4 x 15
D1
TRX/Bosu Pushups
3 x 12
D2
Lateral Plank w/ Twist
3 x 12
E1
TRX/Bosu Pullups
4 x 15
E2
PB Body Saw
4 x 15
F1
Posterior Delt Raise
2 x 12
F2
Pushups Plus
2 x 20
G
Choice Intervals
10 x 30 @ 30
Flexibility
H
Band Stretch
Complete 1 set of 15s each way of the following: Band hamstring stretch Band supine groin stretch Band IT band stretch Rotational Back Stretch Band figure-4 stretch Band lying quad stretch Band shoulder stretch Lat stretch w/ band Hip flexor stretch
provides each Athlete with the best training, education and development possible in order to maximize their inherent potential for success.