MISSOURI VALLEY COLLEGE FOOTBALL 2008 SUMMER STRENGTH MANUAL

Size: px
Start display at page:

Download "MISSOURI VALLEY COLLEGE FOOTBALL 2008 SUMMER STRENGTH MANUAL"

Transcription

1 MISSOURI VALLEY COLLEGE FOOTBALL 2008 SUMMER STRENGTH MANUAL

2 Dear Viking Football Team, Strength and Conditioning is one of the cornerstones of our football program. Our goal of being the strongest and best-conditioned team in the conference will be a direct factor in achieving a 2008 Heart of America Conference Championship. We have made a few changes in the summer strength and conditioning program. Upon your return to campus you will be tested with consecutive 110-yard (goal line through the endzone) sprints with a brief recovery period between reps, Bench Press, Hang Clean, Pro Agility, and possibly Vertical Jump. Follow the summer program and you will have no problem with these tests, and you will be in tremendous shape. We will be the most physical and best-conditioned team in the Heart of America Conference if you closely follow the 2008 Summer Strength Manual. Concentrate this summer on total body fitness, starting with your CORE. Your CORE includes the abdominal and low back. Everything you do on the football field is generated from your CORE, so make sure you do not neglect it. Incorporate position drills with explosive change of direction/conditioning to simulate football movements to prevent against groin, hamstring, and hip flexor strains and injuries during fall camp. Whatever it takes to WIN entails: 1.) Training with intensity. Do not miss a workout. 2.) Do not miss meals. Eat nutritious food. 3.) Do not abuse your body with late nights and alcohol. Have a great summer. Sincerely, Viking Football Coaches Any questions regarding lifts and training contact: Coach Magna Office Phone: (660)

3 STRENGTH TRAINING The following pages contain our Strength and Conditioning Program. These pages are two-sided. The front page has boxes which contain: workout, lead in/out exercises, and conditioning. The back-side has your wall chart. During the summer months, you are in a pre-season phase for football. Our goal is to improve your functional capabilities as a football player. Becoming a competitive weightlifter or bodybuilder is not our goal. However, increased speed, agility, power, explosiveness, and a decreased susceptibility to injury are all the things we want to accomplish with this program. These areas can all be improved in the weight room. Football players are athletes, which require a great amount of skill. Along with skill, they require high levels of strength, power, speed, endurance, and flexibility. If you do not work to develop these attributes, you will be defeated on the football field. Muscular strength and power are the most important physical factors of athletic performance. It is never a negative aspect. It does not create a lack of flexibility or diminish skills. However, there must be a balance. Strength training, along with speed, agility, and flexibility must all be integrated together to improve athletic performance. Our Viking Strength and Conditioning program is designed to do exactly thatimprove your performance. Each week must be completed before moving to the next. Do not neglect your training. Sporadic training will hinder your development. Follow every set and rep and you will succeed. Special Notes & Emphasis 1.) Follow the workout order. It is very important. 2.) Use the lighter weeks to your advantage-rest promotes growth. 3.) Be technique conscious. Do not sacrifice technique to go heavy. 4.) Train with a partner. Spot each other. Motivate each other. 5.) Rest Allow three minutes rest when recovering between large muscle exercises. Smaller muscle groups need less time 2 minutes maximum. 6.) Keep records to monitor your progress, and let the coaches know what you have accomplished. 7.) The end result of your Strength & Conditioning Program is what happens on the field during a fall Saturday. LIFT TO WIN!!!!

4 PERCENTAGES Workout percentages for the exercises are based on a rotating max. On Monday, June 9 th and Monday, July 7 th add 5-10 lbs., to your max depending upon how you are doing. For example, if you are struggling on one lift do not add weight. If you are doing well in another lift add 5 to 10 lbs to your max. Write these numbers in your book and continue to go off these for the rest of the summer. Each lift is independent of one another. Hang Clean Max: Squat Max: Bench Max: Incline Max: Hang Clean, High Pull, Jump Shrug Squat Bench, Close Grip Incline How to read your workout: Sets x Reps x A Percentage of the Goal Weight Wall Chart Example: Max=100 lbs. 10 =would equal lifting 50lbs. ten times DAY 1 BENCH MAX 10 50% 10 61% 10 67% DAY 1 INCLINE MAX 10 50% 10 61% 10 67% You must plug your max in on the wall chart. The weight by percentage chart at the end of this manual will give you the desired weight at each percentage. You will have to insert all of your weights into the wall chart. An example for a supplemental exercise is 3x 10. Perform 3 sets of 10 reps. (or however much is indicated on the wall chart) Go as heavy as you can while maintaining proper technique. Never sacrifice techniques for weight. Lead In/Out Drills are located next to your workout boxes. Always perform these warm-up and cool down exercises. Conditioning has been broken into 3 cycles. The first 3 weeks you will be conditioning 2 days a week. Never condition back to back for the first 3 weeks. Give your body at least one day of rest. The next 5 weeks you will condition 3 days a week. Again, give your body a day off in between conditioning workouts. The final 3 weeks you will condition 4 days a week. Your conditioning consists of explosive workouts and endurance workouts. NEVER do explosive workouts back to back, you should explosive one day then endurance the next day. MAKE SURE YOU STRETCH AND PROPERLY WARM UP BEFORE CONDITIONING!!!!!!

5 Lead In and Lead Out Exercises Bench Crunch (and twisting) 1. Place feet onto a bench, keeping knees at 90 degree angle. 2. Using weight at chest, crunch upwards using abdominals to lift shoulder blades off the ground. Crunch and Hold 1. Lie on back and perform a standard crunch, but hold it at the top for 1 second. Hanging Leg Raises 1. Using chin up bar, hang from the top with legs straight down. 2. Pull knees up to the chest using abdominal muscles. Hips Ups 1. Grab stationary object with both hands. Lift legs together to toes are overhead. 2. Using abdominals left hips off of ground or bench. Keep legs straight throughout exercise. Inch Worm 1. Start on feet, bent over with hands touching the ground in front of feet. 2. Walk hand over hand outwards until body is fully extended and then inch by inch walk the feet back in the original position. In the V 1. Lie on backs with legs in the air and spread like a V 2. Crunch upwards into the V using, making sure shoulder blades come off ground. Isometric 8 s 1. Have a partner use a weight belt to strap feet to the ground. Lie back at 45 degrees. 2. Partner throws medicine ball 8 times to the left, to the right, chest pass, and then overhead for a total of 32 reps. Jacknife (and single leg) 1. Lie on back with legs straight up at 90 degrees. 2. Use abdominals to crunch body upwards making so that hands touch the toes. Leg Raises 1. Lie on the floor with legs straight out and arms at your side. 2. Keeping legs straight, left them upwards until they reach a 90 degree angle. Obliques 1. Lie on ground with right ankle crossed over left knee. 2. With left arm crossed behind head, come up and touch the left elbow to the right knee. 3. Continue to do this to both sides.

6 Push Pull 1. Lie on back with arms at sides and legs straight out in front of you 6 off the ground. 2. Slowly bring the right knee to the chest. Next bring the left knee to the chest while pushing the right knee back out. Perform slowly. Russian Twist 1. Sit on the floor with legs straight out and body leaning back slightly. 2. Using a weight held straight out in front of you, twist torso to the right and hold for 1 second. 3. Twist back to the center and hold, and twist to the left and hold. This is one rep Throw Downs 1. Partner is needed. Lie flat on back and hold onto standing partners ankles behind your head. 2. Lift legs as explosively as possible towards partner while keeping knees locked. 3. Partner will then throw legs back down forcefully, and you bring them back up explosively. Tic Tac Toe 1. Partner is needed. Sit on the floor with legs off the ground and body leaning back slightly. 2. Partner throws medicine ball to the side and you touch the floor with it on the right, left, right, and throw it back. This is one rep. Torso Training 1. There are four positions and you hold each for the allotted time with body in a straight line. 2. Position one is push up position, but on elbows. Second position is the same but on the right side. Third position is on the left side. And the last position is lying on the stomach with arms and legs off the ground. Tuck Jumps 1. Standing in place, jump as explosively as possible bringing knees to chest. V- Ups 1. Lie on back with arms fully extended above head. 2. Use abdominals to lift arms and legs up simultaneously to have hands touch feet at the top.

7 Conditioning Exercises 110 Yard Striders (and backward striders) 1. Start at goal line and run at about 50 percent for first 40 yards emphasizing long strides. 2. Increase speed to 75 percent for the next 40 yards. 3. Finish the last 30 yards at 90 percent of full running speed. 30 Yard Ladder 1. Start on the goal line, run to the 5 yards line and touch with right hand, return to goal line and touch with the left hand. 2. Continue this pattern at 5 yard increments until finished with the 30 yards. Build Ups 1. Start by skipping for 20 yards, then stride for 10 yards, then spring for 20 yards, and glide for 20. Descending Ladder Sprints 1. Start by running for 50 yards, turning and coming back for 40 yards, then turn back and run for 30 yards, then turn back for 20 yards, againg turn back and run for 10 yards, and finish by turning back and running for the final 5 yards. Flying 60 s 1. Start at the goal line, start running building up speed for first 20 yards. 2. Be at a full speed sprint for the next 40 yards. Flying Sprints 1. Start by skipping for 10 yards, then sprint for 25 yards, and decelerate for 15 yards. L- Drill 1. Set up three cones in the shape of an L. 2. Starting at the end of the L, sprint to the second cone, turn and sprint to the top of the L, turn and sprint back to the second cone, turn and sprint back to the beginning. Pro Agility 1. Start with hand on the line, turn and sprint touching the line with right hand, then turn and sprint touching the line with left hand, and finishing through the starting line again. Resisted Running, Hills 1. Use a harness or sport cords if available, if not use an incline to run against resistance. Skip, Sprint 1. Start by skipping specified distance, then sprint for the specified distance.

8 Sprints 1. Start in position stance. Explode off the line and use good running form during the sprint. Sprint, Stride, Sprint 1. Start by sprinting, then stride for the distance, then sprint again to finish the drill. Starts 1. Start in sprinter s stance. Explode off the line and use good running form during the sprint. Stride, Sprint, Stride 1. Start by striding, then sprint for the distance, then stride again to finish the drill. Triangle Drill 1. Start at the first cone and sprint to cone 2, then backpedal to cone 3, the slide back to cone 1. 3 Cone Wheel 1. Start at the first cone and sprint to cone 2, then sprint to cone 3 then sprint forward and backpedal back. 4 Cone Drill 1. Start at the first cone and sprint to cone 2, then shuffle to cone 3, then backpedal to cone 4, and finish by shuffling back to cone 1. Upper Body Sprints 1. Sit on the ground with legs straight out in front. 2. Using only arms, simulate running motion keeping elbows locked and using shoulders. 3. Do not cross your body with your arms, keep them in a straight line. Plyometric Workouts Plyo Square 1. Stay in an athletic position while doing plyos, keeping knees bent and on balls of feet. 2. When jumping, use quick motions making sure not to slide and stay off of the lines. 3. Jump as quick and as accurately as possible and follow workout patterns. 4. If foam blocks are not available, use cones or other substitute. 5. O-Line and D-Line do not do 1 foot jumps or more than 2 foam blocks.

9 WORKOUT #1 VIKING FOOTBALL PLYOMETRICS Both Legs: 1-2 Max in 20 sec. 1-4 Max in 20 sec Max in 20 sec Max in 20 sec Max in 20 sec. Single Leg: 1-2 Max in 10 sec. 1-4 Max in 10 sec. 1-3 Max in 10 sec. 4-2 Max in 10 sec. Both Legs: 1-2 Max in 10 sec. (1 foam block) 1-4 Max in 10 sec. Both Legs: Max in 20 sec. 1-3 Max in 20 sec Max in 20 sec. 4-2 Max in 20 sec.

10 VIKING FOOTBALL PLYOMETRICS WORKOUT # Both Legs: 1-2 Max in 20 sec Max in 20 sec Max in 20 sec Max in 20 sec. Single Leg: 1-2 Max in 10 sec. ( 2 x Each Leg) 1-4 Max in 10 sec. ( 2 x Each Leg) 1-3 Max in 10 sec. ( 2 x Each Leg) 4-2 Max in 10 sec. ( 2 x Each Leg) Both Legs: 1-2 Max in 10 sec. ( 2 x ) (1 foam block) 1-4 Max in 10 sec. ( 2 x ) Both Legs: 1-4 Max in 5 sec. ( 4 x ) (2 foam blocks) Both Legs: Max in 20 sec Max in 20 sec. 1-3 Max in 20 sec. 4-2 Max in 20 sec.

11 VIKING FOOTBALL PLYOMETRICS WORKOUT #3 Box Jumps 6" Box 12 Reps (Single Leg) 18" Box 12 Reps (Both Legs) 24" Box 12 Reps (Both Legs) 28" Box 12 Reps (Both Legs) Both Legs: 1-2 Max in 10 sec Max in 10 sec Max in 10 sec. 1-3 Max in 10 sec. Single Leg: 1-2 Max in 15 sec Max in 15 sec. Sprint Strides: 28" Box 14 Reps. 24" Box 14 Reps. 18" Box 14 Reps. 6" Box 14 Reps. Box Jumps: 18" Box Max in 10 sec.

12 VIKING FOOTBALL PLYOMETRICS WORKOUT # Both Legs: 1-2 Max in 20 sec Max in 20 sec Max in 20 sec Max in 20 sec. Single Leg: 1-2 Max in 10 sec. ( 2 x Each Leg) 1-4 Max in 10 sec. ( 2 x Each Leg) Both Legs: 1-2 Max in 10 sec. ( 2 x ) (2 foam blocks) 1-4 Max in 10 sec. ( 2 x ) Both Legs: 1-4 Max in 5 sec. ( 4 x ) (3 foam blocks) Both Legs: / Max in 20 sec. ( 2 x ) 1-3 Max in 20 sec. ( 2 x ) / Max in 20 sec. ( 2 x ) 4-2 Max in 20 sec. ( 2 x )

13 VIKING FOOTBALL PLYOMETRICS WORKOUT #5 Box Jumps 6" Box 14 Reps (Single Leg) 2 sets 12" Box 14 Reps (Both Legs) 2 sets 18" Box 14 Reps (Both Legs) 2 sets 24" Box 14 Reps (Both Legs) 2 sets 6" Box 14 Reps (Single Leg) 1 set Both Legs: 1-2 Max in 10 sec Max in 10 sec Max in 10 sec Max in 10 sec. Box Jumps 6" Box 14 Reps (Single Leg) 2 sets 12" Box 14 Reps (Both Legs) 2 sets 18" Box 14 Reps (Both Legs) 2 sets 6" Box 22 Reps (Single Leg) 3 sets

14 VIKING FOOTBALL PLYOMETRICS WORKOUT # Both Legs: 1-2 Max in 20 sec Max in 20 sec Max in 20 sec Max in 20 sec. Single Leg: 1-2 Max in 10 sec. ( 2 x Each Leg) 1-4 Max in 10 sec. ( 2 x Each Leg) Both Legs: 1-2 Max in 10 sec. ( 2 x ) (2 foam blocks) 1-4 Max in 10 sec. ( 2 x ) Both Legs: 1-4 Max in 5 sec. ( 4 x ) (3 foam blocks) Both Legs: / Max in 20 sec. ( 2 x ) 1-3 Max in 20 sec. ( 2 x ) / Max in 20 sec. ( 2 x ) 4-2 Max in 20 sec. ( 2 x )

15 MISSOURI VALLEY COLLEGE FOOTBALL SUMMER TRAINING '08 MAX June 8: lbs. July 6: lbs. HANG CLEAN: SQUAT BENCH INCLINE WEIGHT LBS. LBS. LBS. LBS. LBS. % BODY FAT % 16 X 110 YDS. OL=22 seconds DL=20 seconds TE/K/LB/QB=18 seconds DB/WR/RB=17 seconds "If you believe in yourself and have dedication and pride and never quit, you'll be a winner. The price of victory is high, but so are the rewards." Paul "Bear" Bryant

16 WEIGHT BY PERCENTAGE CHART LBS. 50% 52% 55% 57% 60% 62% 65% 67% 70% 72% 75% 77% 80% 82% 85% 87% 90% 92% 95% 97%

17 WEIGHT BY PERCENTAGE CHART LBS. 50% 52% 55% 57% 60% 62% 65% 67% 70% 72% 75% 77% 80% 82% 85% 87% 90% 92% 95% 97%

18 GOALS FOR AUGUST 2008 Bench Squat Cleans Vertical Weight Pro Agility 110's 2008 Viking Football Lifting Position Records Quarterbacks 40 yard dash Bench Press Back Squat Hang Clean Pro Agility Chris White Chris White Chirs White Micah Peterson Eric Carrillo 4.87sec 325lbs 395lbs 280lbs 4.5sec Offensive Line 40 yard dash Bench Press Back Squat Hang Clean Pro Agility Marque Black/Nick Peker Marque Black Nick Peker Zach Wybert Brett Speed 5.1sec 380lbs 625lbs 340lbs 4.67 sec Defensive Line 40 yard dash Bench Press Back Squat Hang Clean Pro Agility Larry Wentzel Merlin Benefield Merlin Benefield Merlin benefield Anthony Collins 4.47sec 405lbs 640lbs 370lbs 4.43sec Linebackers 40 yard dash Bench Press Back Squat Hang Clean Pro Agility Billy Atlas Soane Sevelo Bryan Crayton Jesse Putnam Billy Atlas 4.55sec 365lbs 615lbs 340lbs 4.28sec Tight Ends 40 yard dash Bench Press Back Squat Hang Clean Pro Agility Daniel Gray Tommy Pinta Tommy Pinta Marcus Nichelson Daniel Gray 4.63sec 350lbs 525lbs 330lbs 4.44sec Running Backs 40 yard dash Bench Press Back Squat Hang Clean Pro Agility Robert Holmes Robert Holmes Robert Holmes Jacob Cahill Jacob Cahill 4.44sec 350lbs 530lbs 360lbs 4.19sec Wide Receivers 40 yard dash Bench Press Back Squat Hang Clean Pro Agility Jon Nunez Kenneth Reed Kenneth Reed Kenneth Reed Chris Mosely/Kenneth Reed 4.47sec 380lbs 500 lbs 255lbs 4.53sec Def. Backs 40 yard dash Bench Press Back Squat Hang Clean Pro Agility Steven Price Drew Hauskins Drew Hauskins Drew Hauskins Steven Price 4.4sec 345lbs 515lbs 340lbs 4.28sec Kicker/Punter Bench Press Squat Chris Heale Chris Heale 250lbs 315lbs

19 VIKING FOOTBALL WEEK 1 : Monday,May 19- Friday, May 23 Day 1 Day 2 1. Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight 2. Jump Shrugs (See Wall Chart) 2. Squat (See Wall Chart) 3. Pullups 3x10 3. Bar Kick Ups 3x10 4. Dips 3x10 4. High Pull (See Wall Chart) 5. Neck 1x12 Each Way 5. Upright Wide Grip Rows 3x10 6. Shoulder Blasters 2x12 6. Glute Ham 3x10 Day 3 Day 4 1. Close Grip Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight 2. Incline (See Wall Chart) 2. Dumbell Squat 3x8 3. Split Jerks 3x10 3. Lunges 3x10 4. Jammers 3x10 (if no jammer do 7&8) 4. Cleans (See Wall Chart) 5. Dips 2x10 5. Shrugs 3x10 6. Neck 1x12 6. Glute Ham 3x10 7. Dum Bell Lunges 3x15(each way) 7. Bent Over Rows 3x10 8. Medicine Ball Squat 3x15 8. Pull-Ups 2x7 Day 1 & 3 Day 2 & 4 LEAD INS LEAD INS 5 MINUTES JUMP ROPE 4 X 30 SECS JUMP ROPE 10 SQUAT JUMPS 10 SQUAT JUMPS LEAD OUTS LEAD OUTS 3X 20 THROW DOWNS 4 X 20 V-Ups 50s 2x50 2 X 20 Side Touches Day 2 Conditioning Day 3 Conditioning 2 x 800's (3 min rest) 8 x 110 yd. Striders, (30 sec.rest) 4 x 400's (3 min rest) 2 x 110 yd. Backward striders (45 sec rest) 6 x200's (2 min rest) stretch 8 x 100's (1 min rest)

20 WALL CHART WEEK 1 : Monday,May 21- Friday, May 25 DAY 1 BENCH MAX 10 50% 10 65% 10 70% INCLINE Jump Shrug DAY 2 High Pull MAX 10 50% 10 65% 10 70% MAX 10 50% 10 65% 10 70% MAX 10 50% 10 65% 10 70% SQUAT MAX 10 50% 10 65% 10 70% DAY 3 CLOSE GRIP BENCH MAX 10 50% 10 60% 10 65% 10 70% DAY 3 INCLINE DAY 4 CLEAN DAY 4 SQUAT MAX 10 50% 10 60% 10 65% 10 70% MAX 8 50% 8 60% 8 65% 8 70% MAX 8 50% 8 60% 8 65% 8 70%

21 VIKING FOOTBALL WEEK 2: Monday, May 26- Friday, May 30 Day 1 Day 2 1. Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight 2. Jump Shrugs (See Wall Chart) 2. Squat (See Wall Chart) 3. Pullups 3x10 3. Bar Kick Ups 3x10 4. Dips 3x10 4. High Pull (See Wall Chart) 5. Neck 1x12 Each Way 5. Upright Wide Grip Rows 3x10 6. Shoulder Blasters 2x12 6. Glute Ham 3x10 Day 3 Day 4 1. Close Grip Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight 2. Incline (See Wall Chart) 2. Dumbell Squat 3x8 3. Split Jerks 3x10 3. Lunges 3x10 4. Jammers 3x10 (if no jammer do 7&8) 4. Cleans (See Wall Chart) 5. Dips 2x10 5. Shrugs 3x10 6. Neck 1x12 6. Glute Ham 3x10 7. Dum Bell Lunges 3x15(each way) 7. Bent Over Rows 3x10 8. Medicine Ball Squat 3x15 8. Pull-Ups 2x7 Day 1 & 3 Day 2 & 4 LEAD INS LEAD INS 5 MINUTES JUMP ROPE 8 X 30 SECS SPEED JUMP ROPE 12 SQUAT JUMPS 12 SQUAT JUMPS LEAD OUTS LEAD OUTS IN THE V 2x50 LEG RAISES 2x50 JACKNIFE 2x50 OBLIQUES 2x50 Day 2 Conditioning Day 3 Conditioning 1 mile run 1 mile run 9 x 110 yd striders (30 sec. Rest) Flying sprints-(skip 10yd., sprint 25 yd, 2 x 110 yd backward striders (45 sec. Rest) decelerate 15 yd) X10 stretch Upper body sprints 4 X10 stretch

22 WALL CHART WEEK 2: Monday, May 28- Friday, June 1 DAY 1 BENCH INCLINE Jump Shrug DAY 2 High Pull MAX 10 50% 10 65% 10 70% MAX 10 50% 10 65% 10 70% MAX 10 50% 10 65% 10 70% MAX 10 50% 10 65% 10 70% SQUAT MAX 10 50% 10 65% 10 70% DAY 3 CLOSE GRIP BENCH MAX 10 50% 10 60% 10 65% 10 70% INCLINE MAX 10 50% 10 60% 10 65% 10 70% DAY 4 CLEAN MAX 10 50% 10 60% 10 65% 10 70% SQUAT MAX 10 50% 10 60% 10 65% 10 70%

23 VIKING FOOTBALL WEEK 3 : Monday,June 2- Friday, June 6 Day 1 Day 2 1. Bench (See Wall Chart) 1. Incline (See Wall Chart) 2. Jump Shrugs (See Wall Chart) 2. Squat (See Wall Chart) 3. Pullups 3x10 3. Bar Kick Ups 3x10 4. Dips 3x10 4. High Pull (See Wall Chart) 5. Neck 1x12 Each Way 5. Upright Wide Grip Rows 3x10 6. Shoulder Blasters 2x12 6. Glute Ham 3x10 Day 3 Day 4 1. Close Grip Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight 2. Split Jerks 3x10 2. Dumbell Squat 3x8 3. Jammers 3x10 (if no jammer do 7&8) 3. Lunges 3x10 4. Dips 2x10 4. Cleans (See Wall Chart) 5. Neck 1x12 5. Shrugs 3x10 6. Dum Bell Lunges 3x15(each way) 6. Glute Ham 3x10 7. Medicine Ball Squat 3x15 7. Bent Over Rows 3x10 Day 1 & 3 8. Pull-Ups 2x7 LEAD INS Day 2 & 4 5 MINUTES JUMP ROPE LEAD INS 15 SQUAT JUMPS 8 X 15 SECS SPEED JUMP ROPE LEAD OUTS 15 SQUAT JUMPS IN THE V 2x50 LEAD OUTS PUSH PULL 2x50 THROW DOWNS 2x25 Day 2 Conditioning OBLIQUES 2x50 1 mile run Day 3 Conditioning 10 X 110 yd striders, (30 sec. Rest) 1 mile run 2 X110 yd. Backward strider, (45 sec. Rest) 20 X10 yds Pro Agility 3X each way 15 X 20 yds 10 X 30 yds 5 X 40 yds 40 starts (5yds X 25)

24 WALL CHART WEEK 3 : Monday,June 4- Friday, June 8 DAY 1 BENCH MAX 8 50% 8 65% 8 70% 8 75% 8 80% INCLINE MAX 8 50% 8 65% 8 70% 8 75% 8 80% DAY 2 CLEAN MAX 6 50% 6 60% 6 65% 6 70% 6 75% SQUAT MAX 6 50% 6 60% 6 65% 6 70% 6 75% DAY 3 LOSE GRIP BENCH MAX 6 50% 6 70% 6 75% 6 80% 6 85% INCLINE MAX 6 50% 6 70% 6 75% 6 80% 6 85% DAY 4 CLEAN MAX 6 50% 6 70% 6 75% 6 80% 6 85% SQUAT MAX 6 50% 6 70% 6 75% 6 80% 6 85%

25 VIKING FOOTBALL WEEK 4: Monday,June 9 - Friday, June 13 Day 1 Day 2 1. Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight 2. Dum Bell Incline 3x8 2. Squat (See Wall Chart) 3. Jump Shrugs (See Wall Chart) 3. Bar Kick Ups 3x10 4. Pullups 3x10 4. High Pull (See Wall Chart) 5. Dips 3x10 5. Upright Wide Grip Rows 3x10 6. Neck 1x12 Each Way 6. Glute Ham 3x10 Day 3 Day 4 1. Close Grip Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight 2. Incline (See Wall Chart) 2. Dumbell Squat 3x8 3. Split Jerks 3x10 3. Lunges 3x10 4. Jammers 3x10 (if no jammer do 7&8) 4. Cleans (See Wall Chart) 5. Dips 2x10 5. Shrugs 3x10 6. Neck 1x12 6. Glute Ham 3x10 7. Dum Bell Lunges 3x15(each way) 7. Bent Over Rows 3x10 8. Medicine Ball Squat 3x15 8. Pull-Ups 2x7 Day 1 & 3 Day 2 & 4 LEAD INS LEAD INS 5 MINUTES JUMP ROPE 8 X 30 SECS SPEED JUMP ROPE 3X10 SQUAT JUMPS 3X10 SQUAT JUMPS LEAD OUTS LEAD OUTS Russian Twist 2x20 Throw Downs 4x25 Leg Raises 3x30 Torso Training 2x20 Secs Day 1 Conditioning Day 2 Conditioning 1 mile run 1 mile run 11 x 110 yd striders, (30 sec. Rest) plyometric workout #1 2 x 110 yd backward striders, (45 sec. Rest) metabolic sets 1-4 Pro Agility 3x Each Way 40 starts, 5 yds. X 10 Day 3 Conditioning 1 mile run 4 X 400's (60 sec. Rest) 8 X 100's (yds) 45 sec rest 6 X 40's (yds) 35 sec rest 4 X 30's (yds) 30 sec rest

26 VIKING FOOTBALL WEEK 4: Monday,June 11 - Friday, June 15 DAY 1 BENCH INCLINE DAY 2 CLEAN SQUAT DAY 3 CLOSE GRIP BENCH INCLINE DAY 4 CLEAN SQUAT MAX 6 50% 6 70% 6 75% 80% 80% MAX 6 50% 6 70% 6 75% 80% 80% MAX 6 50% 6 70% 6 75% 80% 80% MAX 6 50% 6 70% 6 75% 80% 80% MAX 10 50% 10 60% 10 70% MAX 10 50% 10 60% 10 70% MAX 6 50% 6 60% 6 70% MAX 10 50% 10 60% 10 70%

27 VIKING FOOTBALL WEEK 5 : Monday,June 16- Friday,June 20 Day 1 Day 2 1. Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight 2.Dum Bell Incline 3x8 2. Squat (See Wall Chart) 3. Jump Shrugs (See Wall Chart) 3. Bar Kick Ups 3x10 4. Pullups 3x10 4. High Pull (See Wall Chart) 5. Dips 3x10 5. Upright Wide Grip Rows 3x10 6. Neck 1x12 Each Way 6. Glute Ham 3x10 7. Shoulder Blasters 2x12 Day 4 Day 3 1. Overhead Squat 2x10 Light Weight 1. Close Grip Bench (See Wall Chart) 2. Dumbell Squat 3x8 2. Incline (See Wall Chart) 3. Lunges 3x10 3. Split Jerks 3x10 4. Cleans (See Wall Chart) 4. Jammers 3x10 (if no jammer do 7&8) 5.Dumb Bell Shrugs 3x10 5. Dips 2x10 6. Glute Ham 3x10 6. Neck 1x12 7. Bent Over Rows 3x10 7. Dum Bell Lunges 3x15(each way) 8. Pull-Ups 2x7 8. Medicine Ball Squat 3x15 Day 2 & 4 Day 1 & 3 LEAD INS LEAD INS 4 X 30 SECS JUMP ROPE 5 MINUTES JUMP ROPE 3X10 SQUAT JUMPS 3X10 SQUAT JUMPS LEAD OUTS LEAD OUTS 2 X 25 V-Ups 3X 20 THROW DOWNS 4 X 20 Side Touches 4x30 LEG RAISES Day 2 Conditioning Day 1 Conditioning 2 mile run 2 mile run 12 x 110 yd striders, (30 sec. Rest) upper body sprints 4 x 10's 2 x 110 yd backward striders, (45 sec. Rest) flying sprint-(skip x10, sprintx30, Pro Agility 3x Each Way deceleratex15) x4 cone drill 4x each way Day 3 Conditioning 2 mile run plyometric workout #2 15 x 40 yds

28 WALL CHART WEEK 5 : Monday,June 18- Friday,June 22 DAY 1 BENCH MAX 10 50% 8 60% 8 70% 8 75% 8 80% 8 80% INCLINE MAX 10 50% 8 60% 8 70% 8 75% 8 80% 8 80% Jump Shrug MAX 10 50% 8 60% 8 70% 8 75% 8 80% 8 80% DAY 2 High Pull MAX 10 50% 8 60% 8 70% 8 75% 8 80% 8 80% SQUAT MAX 10 50% 8 60% 8 70% 8 75% 8 80% 8 80% DAY 3 CLOSE GRIP BENCH MAX 10 50% 8 60% 8 70% 8 75% 8 80% 8 80% INCLINE MAX 10 50% 8 60% 8 70% 8 75% 8 80% 8 80% DAY 4 CLEAN MAX 10 50% 8 60% 8 70% 8 75% 8 80% 8 80%

29 VIKING FOOTBALL WEEK 6 : Monday,June 23- Friday,June 27 Day 1 Day 2 1. Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight 2. Dum Bell Incline 3x8 2. Squat (See Wall Chart) 3. Jump Shrugs (See Wall Chart) 3. Bar Kick Ups 3x10 4. Pullups 3x10 4. High Pull (See Wall Chart) 5. Dips 3x10 5. Upright Wide Grip Rows 3x10 6. Neck 1x12 Each Way 6. Glute Ham 3x10 7. Shoulder Blasters 2x12 Day 4 Day 3 1. Overhead Squat 2x10 Light Weight 1. Close Grip Bench (See Wall Chart) 2. Dumbell Squat 3x8 2. Incline (See Wall Chart) 3. Lunges 3x10 3. Split Jerks 3x10 4. Cleans (See Wall Chart) 4. Jammers 3x10 (if no jammer do 7&8) 5. Shrugs 3x10 5. Dips 2x10 6. Glute Ham 3x10 6. Neck 1x12 7. Bent Over Rows 3x10 7. Dum Bell Lunges 3x15(each way) 8. Pull-Ups 2x7 8. Medicine Ball Squat 3x15 Day 2 Day 1 Conditioning LEAD INS 2 mile run Jump Rope-Skipx100/High Kneex x 100 yds (45 sec rest) Squat jumps 15 8 x 50 yds (40 sec rest) LEAD OUTS 6 x 40 yds (30 sec rest) ISOMETRIC 8's x3 4 x 20 yds (15 sec rest) HANGING LEG RAISES 3x25 Day 2 Conditioning Day 3 Conditioning plyometric workout #3 13 x 110 yd striders, (30 sec. Rest) 40 starts 10x5yds 2 x 110 yd backward striders, (45 sec. Rest) 2 mile run Pro Agility 3x Each Way 2 mile run

30 Wall Chart WEEK 6 : Monday,June 25- Friday,June 29 DAY 1 BENCH MAX 10 50% 4 85% 3 90% 2 95% INCLINE MAX 10 50% 8 60% 8 65% 8 70% Jump Shrug MAX 10 50% 5 75% 5 80% 4 85% DAY 2 High Pull MAX 10 50% 4 85% 3 90% 2 95% SQUAT MAX 10 50% 4 85% 3 90% 2 95% DAY 3 CLOSE GRIP BENCH MAX 10 50% 8 60% 8 65% 8 70% INCLINE MAX 10 50% 8 60% 8 65% 8 70% DAY 4 CLEAN MAX 10 50% 5 75% 5 80% 4 85% SQUAT MAX 10 50% 8 60% 8 65% 8 70%

31 VIKING FOOTBALL DAILY WORKOUT SCHEDULE JULY 4TH WEEK: MONDAY, JULY 2-FRIDAY, JULY 6 The Entire Week is a REST WEEK If you would like to continue to lift, repeat Week 6 There is no running or Lead In/Out for this week. Use this week to allow your legs to fully recover. REMEMBER CELEBRATION IN MODERATION!

32 VIKING FOOTBALL WEEK 7 : Monday,July 7- Friday, July 11 Day 1 Day 2 1. Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight 2. Dum Bell Incline 3x8 2. Squat (See Wall Chart) 3. Jump Shrugs (See Wall Chart) 3. Bar Kick Ups 3x10 4. Pullups 3x10 4. High Pull (See Wall Chart) 5. Dips 3x10 5. Upright Wide Grip Rows 3x10 6. Neck 1x12 Each Way 6. Glute Ham 3x10 7. Shoulder Blasters 2x12 Day 4 Day 3 1. Overhead Squat 2x10 Light Weight 1. Close Grip Bench (See Wall Chart) 2. Dumbell Squat 3x8 2. Incline (See Wall Chart) 3. Lunges 3x10 3. Split Jerks 3x10 4. Cleans (See Wall Chart) 4. Jammers 3x10 (if no jammer do 7&8) 5. Shrugs 3x10 5. Dips 2x10 6. Glute Ham 3x10 6. Neck 1x12 7. Bent Over Rows 3x10 7. Dum Bell Lunges 3x15 8. Pull-Ups 2x7 8. Medicine Ball Squat 3x15 Day 2 Day 1 Conditioning LEAD INS 2 mile run Jump Rope 2 Legs x350 3 cone drill x 6 Squat jumps 15 4 cone drill x 8 LEAD OUTS triangle drill x 10 ISOMETRIC 8's x3 Day 2 Conditioning HANGING LEG RAISES 3X25 2 mile run Day 3 Conditioning 14 x 110 yd striders, (30 sec. Rest) 2 mile run 2 x 110 yd backward striders, (45 sec. Rest) plometric workout #4 Pro Agility 3x Each Way 40 starts 10 x 10 yds

33 Wall Chart WEEK 7 : Monday,July 9- Friday, July 13 DAY 1 BENCH MAX 10 50% 4 85% 3 90% 2 95% SQUAT MAX 10 50% 4 85% 3 90% 2 95% DAY 2 INCLINE MAX 10 50% 6 65% 6 70% 6 80% CLEAN MAX 10 50% 4 85% 3 90% 2 95% DAY 3 CLOSE GRIP MAX 10 50% 4 85% 3 90% 2 95% SQUAT MAX 10 50% 6 65% 6 70% 6 80% DAY 4 CLEAN MAX 10 50% 4 85% 3 90% 2 95%

34 VIKING FOOTBALL WEEK 8 : Monday,July 14- Friday, July 18 Day 1 Day 2 1. Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight 2. Dum Bell Incline 3x8 2. Squat (See Wall Chart) 3. Jump Shrugs (See Wall Chart) 3. Bar Kick Ups 3x10 4. Pullups 3x10 4. High Pull (See Wall Chart) 5. Dips 3x10 5. Upright Wide Grip Rows 3x10 6. Neck 1x12 Each Way 6. Glute Ham 3x10 7. Shoulder Blasters 2x12 Day 3 Day 4 1. Close Grip Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight 2. Incline (See Wall Chart) 2. Dumbell Squat 3x8 3. Split Jerks 3x10 3. Lunges 3x10 4. Jammers 3x10 (if no jammer do 7&8) 4. Cleans (See Wall Chart) 5. Dips 2x10 5. Shrugs 3x10 6. Neck 1x12 6. Glute Ham 3x10 7. Front/Back/Lateral DB Lunge 3x15 7. Bent Over Rows 3x10 8. Medicine Ball Squat 3x15 8. Pull-Ups 2x7 Day 1 Conditioning Day 2 2 mile run LEAD INS 1 x 800 (3 minute rest) Jump Rope 2 Legs x250/ 1 Leg x100 2 x 400 (2 minute rest) Squat jumps 2x10 3 x 200 (1 minute rest) LEAD OUTS 15 x 40 yds ( 45 sec rest) 3x25 Push Pulls Leg Raises 2X50 Day 2 Conditioning Day 3 Conditioning plyometric workout #5 2 mile run 40 starts 15 x 10 yds 16 x 110 yd striders, (30 sec. Rest) 2 mile run 2 x 110 yd backward striders, (45 sec. Rest) Pro Agility 3x Each Way

35 Wall Chart WEEK 8 : Monday,July 16- Friday, July 2 DAY 1 BENCH MAX 10 50% 6 75% % 4 90% SQUAT MAX 10 50% 6 60% 6 65% 6 70% 6 75% DAY 2 INCLINE MAX 10 50% 6 75% % 4 90% CLEAN MAX 10 50% 6 75% % 4 90% DAY 3 BENCH MAX 10 50% 6 75% % 4 90% SQUAT MAX 10 50% 6 75% % 4 90% DAY 4 CLEAN MAX 10 50% 6 75% % 4 90%

36 4 85% 6 70% 4 85% 4 85% 4 85% 4 85% 4 85%

37 VIKING FOOTBALL WEEK 9 : Monday, July 21- Friday, July 25 Day 1 Day 2 1. Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight 2. Dum Bell Incline 3x8 2. Squat (See Wall Chart) 3. Jump Shrugs (See Wall Chart) 3. Bar Kick Ups 3x10 4. Pullups 3x10 4. High Pull (See Wall Chart) 5. Dips 3x10 5. Upright Wide Grip Rows 3x10 6. Neck 1x12 Each Way 6. Glute Ham 3x10 7. Shoulder Blasters 2x12 Day 4 Day 3 1. Overhead Squat 2x10 Light Weight 1. Close Grip Bench (See Wall Chart) 2. Dumbell Squat 3x8 2. Incline (See Wall Chart) 3. Lunges 3x10 3. Split Jerks 3x10 4. Cleans (See Wall Chart) 4. Jammers 3x10 (if no jammer do 7&8) 5. Shrugs 3x10 5. Dips 2x10 6. Glute Ham 3x10 6. Neck 1x12 7. Bent Over Rows 3x10 7. Front/Back/Lateral DB Lunge 3x15 8. Pull-Ups 2x7 8. Medicine Ball Squat 3x15 Day 1-4 Day 1 Conditioning LEAD INS mile run Jump Rope 2 Legs 4 x 45sec 1 x 800 jog,stride,sprint Squat jumps 2x10 1 x110 sprint (rest 1:00 minute) LEAD OUTS (1x80,1x60,6x40,6x20yds) rest 45 sec. 10 min stretch Day 2 Conditioning 50s mile run Day 3 Conditioning planks mile run 30sec./45sec./115sec. X3 plyometric workout #7 10 min stretch 40 starts 15 x 10 yds 10 min stretch Day 4 Conditioning mile run 18 x 110 yd striders, (30 sec. Rest) 2 x 110 yd backward striders, (45 sec. Rest) Pro Agility 3x Each Way

38 Wall Chart WEEK 9 : Monday, July 23- Friday, July 27 DAY 1 BENCH MAX 10 50% 6 75% % 4 90% SQUAT MAX 10 50% 6 75% % 4 90% Jump Shrug MAX 10 50% 6 75% % 4 90% DAY 2 INCLINE MAX 10 50% 6 75% % 4 90% High Pull MAX 10 50% 6 75% % 4 90% DAY 3 Close Grip MAX 10 50% 6 75% % 4 90% SQUAT MAX 10 50% 6 75% % 4 90% DAY 4 CLEAN MAX 10 50% 6 75% % 4 90%

39 VIKING FOOTBALL WEEK 10 : Monday,July 28- Friday, Aug, 1 Day 1 Day 2 1. Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight 2.Dum Bell Incline 3x8 2. Squat (See Wall Chart) 3. Jump Shrugs (See Wall Chart) 3. Bar Kick Ups 3x10 4. Pullups 3x10 4. High Pull (See Wall Chart) 5. Dips 3x10 5. Upright Wide Grip Rows 3x10 6. Neck 1x12 Each Way 6. Glute Ham 3x10 7. Shoulder Blasters 2x12 Day 4 1. Overhead Squat 2x10 Light Weight Day 3 2. Dumbell Squat 3x8 1. Close Grip Bench (See Wall Chart) 3. Lunges 3x10 2. Incline (See Wall Chart) 4. Cleans (See Wall Chart) 3. Split Jerks 3x10 5. Shrugs 3x10 4. Jammers 3x10 (if no jammer do 7&8) 6. Glute Ham 3x10 5. Dips 2x10 7. Bent Over Rows 3x10 6. Neck 1x12 8. Pull-Ups 2x7 7. Front/Back/Lateral DB Lunge 3x15 Day Medicine Ball Squat 3x15 LEAD INS Day 1 Conditioning Jump Rope 2 Legs x300 2 mile run Squat jumps 2x10 metabolic (sets 1,2,3,4,1,2,3) LEAD OUTS 1:00 rest between sets Leg Raises 4X25 Jacknife 3x20 Day 2 Conditioning Day 3 Conditioning 2 mile run 2 mile run 20 x 110 yd striders, (30 sec. Rest) plyometric workout #7 2 x 110 yd backward striders, (45 sec. Rest) 40 starts 15 x 10 yds Pro Agility 3x Each Way Day 4 Conditioning 2 mile run 1 x 800 jog,stride,sprint 1 x110 sprint (rest 1:00 minute) (1x80,1x60,6x40,6x20yds) rest 45 sec.

40 Wall Chart WEEK 10 : Monday,July 30- Friday, Aug, 3 DAY 1 BENCH MAX 10 50% 8 75% 8 80% 2 90% Jump Shrug MAX 10 50% 8 75% 8 80% 2 90% DAY 2 INCLINE MAX 10 50% 8 75% 8 80% 2 90% High Pull MAX 10 50% 8 75% 8 80% 2 90% Squat MAX 10 50% 8 75% 8 80% 2 90% DAY 3 Close Grip MAX 10 50% 8 75% 8 80% 2 90% DAY 4 CLEAN MAX 10 50% 8 75% 8 80% 2 90%

41 VIKING FOOTBALL WEEK 11 : Monday, Aug. 4- Friday, Aug. 8 Day 1 Day 2 1. Bench (See Wall Chart) 1. Incline (See Wall Chart) 2. Jump Shrug (See Wall Chart) 2. High Pull (See Wall Chart) 3. Dips 3x12 3. Squat (See wall Chart) 4. Front Lat Pull Downs 3x10 4. Glute Ham 3x10 5. Jammer 3x8 5. Pull Ups 3x7 6. Neck 1x12 Each Way 6. DB Rows 3x10 Day 3 7. Neck 1x12 Each Way NO WORKOUT Day 1 & 3 REST YOUR BODY TO PREPARE FOR LEAD INS TESTING Jump Rope 2 Legs x 500 (Bench, Squat, Hang Clean, 40s Squat jumps 3x10 and Pro Agility) LEAD OUTS Remember to take a day off between Throw Downs 4x25 conditioning!!!! Bench Crunch 2x20x35lbs Day 1 Conditioning Day 2 2 mile run LEAD INS plyometric workout #7 Jump Rope 2 Legs x starts 15 x 10 yds Skip x100, High Knee x100 Day 2 Conditioning LEAD OUTS 2 mile run 4x25 Push Pulls 21 x 110 yd striders, (30 sec. Rest) Leg Raises 4X25 2 x 110 yd backward striders, (45 sec. Rest) Day 3 Conditioning Pro Agility 3x Each Way 3mile run (optional) Day 4 Conditioning 3 mile run optional

42 Wall Chart WEEK 11 : Monday, Aug. 6- Friday, Aug. 10 DAY 1 BENCH MAX 10 50% 8 75% 8 80% Jump Shrug MAX 10 50% 8 75% 8 80% 2 90% DAY 2 INCLINE MAX 10 50% 6 70% 6 75% 3 80% High Pull MAX 10 50% 8 75% 8 80% 2 90% Squat MAX 10 50% 8 75% 8 80%

FOOTBALL. Speed and Agility Program

FOOTBALL. Speed and Agility Program FOOTBALL Speed and Agility Program The speed drills are done on and Thursday. Each sprint workout is broken down into the following sequence. 1. Warm-up 2. ing 3. Starts 4. Sprints 5. Plyometrics 6. Resistive

More information

EXERCISE DESCRIPTIONS PHASE I Routine #1

EXERCISE DESCRIPTIONS PHASE I Routine #1 EXERCISE DESCRIPTIONS PHASE I Routine #1 Hip Mobility Exercise: Forward Out-In Movement: Raise leg out to the side, and rotate around to the front. Keep shin/thigh angle at 90 degrees. Exercise: Backward

More information

START FINISH. 5 yards 5 yards

START FINISH. 5 yards 5 yards Agility, Plyometric & Conditioning Drills Pro Agility Objectives: Improve athletic ability and body coordination during sudden change of direction 1. Measure out a 10 yard area with 5 yard increments 2.

More information

THE SPEED PROGRAM THE following is A list Of POinTS THAT PRODucE RESulTS in SPEED improvement: CHANGE THE GAME

THE SPEED PROGRAM THE following is A list Of POinTS THAT PRODucE RESulTS in SPEED improvement: CHANGE THE GAME THE SPEED PROGRAM Remember, perfect technique is the #1 emphasis with the BFS Speed Program. Faster times will follow perfect technique. The Speed Program is as follows: 1. Start with a Sprint Learning

More information

The Lose-the-Last-1o-Pounds Workout

The Lose-the-Last-1o-Pounds Workout Printable Workout: www.myfitstation.com The Lose-the-Last-1o-Pounds Workout From The Women s Health Big Book of Exercises Phase 1) Week 1-4 It s time to finish off that fat for good! This 8-week plan from

More information

Shoulders (free weights)

Shoulders (free weights) Dumbbell Shoulder Raise Dumbbell Shoulder Raise 1) Lie back onto an incline bench (45 or less) with a DB in each hand. (You may rest each DB on the corresponding thigh.) 2) Start position: Bring the DB

More information

Mike Durand CSCS, SCCC, USAW

Mike Durand CSCS, SCCC, USAW Mike Durand CSCS, SCCC, USAW What Facilities do you have available Weight Room Field Space Optimal Training vs. Real World Training? Equipment needs/available Before you design your Training Program know

More information

A proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and

A proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and A proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and competition. A warm-up is designed to prepare an athlete

More information

ENDICOTT SOFTBALL SUMMER TRAINING PROGRAM AGILITY & CONDITIONING WORKOUTS

ENDICOTT SOFTBALL SUMMER TRAINING PROGRAM AGILITY & CONDITIONING WORKOUTS ENDICOTT SOFTBALL SUMMER TRAINING PROGRAM AGILITY & CONDITIONING WORKOUTS SPEED DAY AGILITY DAY Jog 400 Yards (4 Football Fields) DYNAMIC STRETCH: (1 set x 20 yards) Walk On Toes Walk On Heels Walking

More information

JUNIPERO SERRA VOLLEYBALL OFF SEASON TRAINING SCHEDULE

JUNIPERO SERRA VOLLEYBALL OFF SEASON TRAINING SCHEDULE JUNIPERO SERRA VOLLEYBALL OFF SEASON TRAINING SCHEDULE 2007 OFF SEASON WORKOUT Our off season workout is centered around Speed, Agility & Quickness which are athletic attributes that are very trainable

More information

2015 Cheer Squad Summer Strength & Conditioning

2015 Cheer Squad Summer Strength & Conditioning 2015 Cheer Squad Summer Strength & Conditioning Hello Cheer Squad, Welcome to 1 st annual summer conditioning program for Rams Cheer Squad. In order to maximize your potential as a Cheer Squad member you

More information

Speed, Agility, Quickness Training

Speed, Agility, Quickness Training Speed, Agility, Quickness Training Goal: To develop Speed, Agility, and Quickness (SAQ) and functional football strength for young football players through a consistent and safe format. Place the stations

More information

CONDITIONING PROGRAM

CONDITIONING PROGRAM CONDITIONING PROGRAM Speed and Agility are two major components of sport that need to be trained just like strength, size, and power are developed in the weight room. It is true that no matter what your

More information

BEACH VOLLEYBALL TRAINING PROGRAM

BEACH VOLLEYBALL TRAINING PROGRAM 2008 ELITE PERFORMANCE ATHLETE CONDITIONING BEACH VOLLEYBALL TRAINING PROGRAM Team BC 2008 Steve Van Schubert, CAT(C), CSCS Training Schedule General Outline Phase 1 2 Weeks Phase 2 3 Weeks Phase 3 3 Weeks

More information

Functional Firefighter Fitness

Functional Firefighter Fitness Functional Firefighter Fitness The information provided is for informational purposes only and is not intended as a substitute for the advice of, or treatment that may be prescribed by your physician.

More information

EXERCISE INSTRUCTIONS 1

EXERCISE INSTRUCTIONS 1 EXERCISE INSTRUCTIONS 1 Contents ANKLE TOUCHES... 4 BACK EXTENSIONS... 4 BACK REVERSE FLYES... 4 BALL ROLL... 4 BASKETBALL SQUATS... 4 BEAR CRAWL... 4 BICEP CURL (Resistance Band)... 4 BOXING JABS... 5

More information

FOOTBALL ATHLETICS COVPAGE R E N G I N G. Page 1

FOOTBALL ATHLETICS COVPAGE R E N G I N G. Page 1 FOOTBALL ATHLETICS COVPAGE F O O T B A L L S T R E N G T H & C O N D I T I O N I N G Page 1 OffSeason Football Football Off-Season 4 Day Push-Pull Split Training Routine Monday Tuesday Wednesday Thursday

More information

Instructor Training Program Levels 1 through 4 Uneven Bars

Instructor Training Program Levels 1 through 4 Uneven Bars USA Gymnastics Online: Technique: Uneven Bars Page 1 of 9 Instructor Training Program Levels 1 through 4 Uneven Bars Level 1 - Uneven Bars MOUNT: BACK HIP PULLOVER Grasp bar with hands "shoulder width"

More information

SAMPLE WORKOUT Full Body

SAMPLE WORKOUT Full Body SAMPLE WORKOUT Full Body Perform each exercise: 30 secs each x 2 rounds or 2-3 sets of 8-12 reps Monday & Wednesday or Tuesday & Thursday Standing Squat Muscles: glutes (butt), quadriceps (thigh) Stand

More information

UCCS Women s Soccer. 2012 Summer Workout Packet. Everything You Need to Succeed. Lifting and Training Schedule

UCCS Women s Soccer. 2012 Summer Workout Packet. Everything You Need to Succeed. Lifting and Training Schedule UCCS Women s Soccer 2012 Summer Workout Packet Everything You Need to Succeed Day to Day Calendar Lifting and Training Schedule Day to Day Record Sheets Fitness Tests Daily Record Sheet Sunday Monday Tuesday

More information

The Santa Monica Orthopaedic and Sports Medicine Research Foundation. The PEP Program: Prevent injury and Enhance Performance

The Santa Monica Orthopaedic and Sports Medicine Research Foundation. The PEP Program: Prevent injury and Enhance Performance The Santa Monica Orthopaedic and Sports Medicine Research Foundation The PEP Program: Prevent injury and Enhance Performance This prevention program consists of a warm-up, stretching, strengthening, plyometrics,

More information

Cardiac Rehab Program: Stretching Exercises

Cardiac Rehab Program: Stretching Exercises Cardiac Rehab Program: Stretching Exercises Walk around the room, step side to side, ride a bike or walk on a treadmill for at least 5 minutes to warm up before doing these stretches. Stretch warm muscles

More information

CONDITIONING PLAN FOR CHEERLEADING 2007-2008

CONDITIONING PLAN FOR CHEERLEADING 2007-2008 CONDITIONING PLAN FOR CHEERLEADING 2007-2008 GENERAL OVERVIEW This plan is a sport specific conditioning plan designed for the female competitive cheerleader. The purpose is to allow for proper training

More information

Clasp hands behind hips and stretch arms down towards floor. Roll shoulder back to open chest. Do not let back arch. Power Skips

Clasp hands behind hips and stretch arms down towards floor. Roll shoulder back to open chest. Do not let back arch. Power Skips Warm Up Exercises Jump Rope Ankle Bounces Jumping Jacks Using a fast twirl, rapidly jump up and down using spring in the feet and ankles, not in knees. V-Jumps Rapidly jump up and down using spring in

More information

Nicole Salvesen, CSCS. Brian Edlbeck, MS, CSCS, NSCA CPT

Nicole Salvesen, CSCS. Brian Edlbeck, MS, CSCS, NSCA CPT Carroll University Women s Basketball Program Summer Conditioning Workouts Nicole Salvesen, CSCS Brian Edlbeck, MS, CSCS, NSCA CPT 2009 1 On behalf of the coaches, I would like to welcome to Carroll University

More information

INDOOR AGILITY LADDER

INDOOR AGILITY LADDER INDOOR AGILITY LADDER IMPORTANT INFORMATION PLEASE READ AND KEEP DISCLAIMER The following guidelines should be observed when using the Indoor Agility Ladder. Always consult your physician before participating

More information

THE BIG SIX. Six Best Volleyball Strength Training Exercises. By Dennis Jackson, CSCS www.strength-and

THE BIG SIX. Six Best Volleyball Strength Training Exercises. By Dennis Jackson, CSCS www.strength-and THE BIG SIX Six Best Volleyball Strength Training Exercises By Dennis Jackson, CSCS www.strength-and and-power power-for for-volleyball.com THE SQUAT What it is The two most common squatting exercises

More information

The 11+ A complete warm-up program

The 11+ A complete warm-up program The 11+ A complete warm-up program Part 1 & 3 A A }6m Part 2 B A: Running B: Jog back B! FIELD SET-UP A: Running exercise B: Jog back The course is made up of 6 pairs of parallel cones, approx. 5-6m apart.

More information

Sample High School Wrestling Weight Training Program. West Chester, PA. By Dean Donley

Sample High School Wrestling Weight Training Program. West Chester, PA. By Dean Donley Sample High School Wrestling Weight Training Program West Chester, PA By Dean Donley 1. Introduction This is an example of a strength training program that was developed for a high school wrestling team.

More information

Stick with the program!

Stick with the program! Getting Physically Prepared for the Naval Academy Physical education is an important part of the program at the Naval Academy. To ensure that you are physically prepared for Plebe Summer, you are encouraged

More information

WWW.ALPHADOGSPORTS.COM SPEED TRAINING MANUAL

WWW.ALPHADOGSPORTS.COM SPEED TRAINING MANUAL WWW.ALPHADOGSPORTS.COM SPEED TRAINING MANUAL ALPHA DOG SPEED TRAINING We would like to thank you for your commitment to Alpha Dog Sports. Alpha Dog Sports is proud to bring the top equipment from around

More information

Most Effective Abdominal Exercises

Most Effective Abdominal Exercises The following abdominal exercises, when done correctly, will give you an incredible workout. They are suitable for both men and women. Most Effective Abdominal Exercises You have full rights to distribute

More information

Villanova Football Off-Season Workout

Villanova Football Off-Season Workout Villanova Football Off-Season Workout How you prepare yourself in the off-season is a reflection of your commitment as a football player. You cannot turn discipline on and off, just as you cannot turn

More information

Chronos - Circuit Training Bodyweight

Chronos - Circuit Training Bodyweight Outline Chronos - Circuit Training Bodyweight 1. Mountain climbers doubles x 10 2. Mountain climbers singles x 10 each leg 3. Mountain climbers singles out x 10 each leg 4. Mountain Climbers Doubles out

More information

Strength and Conditioning Program

Strength and Conditioning Program Strength and Conditioning Program Guidelines All speed work must be performed when the body is fully rested. Proper sprinting techniques must be taught and mastered by the player. Adequate rest must follow

More information

6 Week Body Transformation At Home Workouts

6 Week Body Transformation At Home Workouts 6 Week Body Transformation At Home Workouts Ok, so here are the workouts for the program. You will do 3-4 workouts per week, for example on a Monday Wednesday Friday schedule. You can do this whatever

More information

Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011

Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011 Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011 Workout Routine Snapshot 2 Workout Days 0 Cardio Exercises 14 Strength Training 0 Stretching Exercises 2 Abs 2 Back 2 Chest 2 Shoulders 2

More information

WARM-UP. Light Jog - 5-10 minutes of continuous jogging at a moderate pace

WARM-UP. Light Jog - 5-10 minutes of continuous jogging at a moderate pace WARM-UP Prior to every training session whether it is strength training, conditioning, or agilities session a complete warm-up and flexibility session must be done. A proper warm-up will: Increase the

More information

1. Cut & plant 6. Hitch Hiker 5-7 cuts on each side 3 x 20-30s. 2. Single-leg jumping 7. Y-position 5-10 reps 2 x 10 reps each arm

1. Cut & plant 6. Hitch Hiker 5-7 cuts on each side 3 x 20-30s. 2. Single-leg jumping 7. Y-position 5-10 reps 2 x 10 reps each arm Beach Volleyball program - Level 1 1. Cut & plant 6. Hitch Hiker 5-7 cuts on each side Keep knee over toe 5-7 cuts on each side Squeeze shoulder blades together Lift arms Thumb pointing upwards 2. Single-leg

More information

Conditioning the GAA Player

Conditioning the GAA Player Requirement Before starting any exercise regime you should: consider consulting a qualified fitness or sports adviser to ensure the regime is suitable for you Consult your own doctor if you have a medical

More information

General Guidelines. Neck Stretch: Side. Neck Stretch: Forward. Shoulder Rolls. Side Stretch

General Guidelines. Neck Stretch: Side. Neck Stretch: Forward. Shoulder Rolls. Side Stretch Stretching Exercises General Guidelines Perform stretching exercises at least 2 3 days per week and preferably more Hold each stretch for 15 20 seconds Relax and breathe normally Stretching is most effective

More information

Basic Stretch Programme 3. Exercise Circuit 4

Basic Stretch Programme 3. Exercise Circuit 4 Basic Stretch Programme 3 Exercise Circuit 4 2 1 Calves Stand approximately 1 metre away from wall with legs straight and heels on floor. Step and lean forward and slowly push hips towards wall. Should

More information

EXERCISE MANUAL PERSONALITY GYM

EXERCISE MANUAL PERSONALITY GYM EXERCISE MANUAL PERSONALITY GYM EXERCISE MANUAL PERSONALITY GYM legs. 1 calves raise Stand with the wide part of one foot on the seated row foot support. Start in a position with your calves stretched.

More information

Manual Girls Soccer Pre-Season Fitness Program. Endurance, Speed, Agility, and Strength

Manual Girls Soccer Pre-Season Fitness Program. Endurance, Speed, Agility, and Strength Manual Girls Soccer Pre-Season Fitness Program Endurance, Speed, Agility, and Strength 1 Introduction Soccer is a game of endurance, speed, agility and strength. Manual girl s soccer is dedicated to the

More information

Physical Capability Strength Test: One Component of the Selection Process

Physical Capability Strength Test: One Component of the Selection Process Physical Capability Strength Test: One Component of the Selection Process One aspect of the Power Systems Institute selection process is to successfully complete and achieve a passing score on a physical

More information

Kelly Corso MS, ATC, CES, FMSC, CSST

Kelly Corso MS, ATC, CES, FMSC, CSST ACL Injury Prevention Program Kelly Corso MS, ATC, CES, FMSC, CSST What is the ACL??? The ACL or anterior cruciate ligament, attaches the front top portion of the shin bone (tibia) to the back bottom portion

More information

Living Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints.

Living Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints. Warm Up- Living Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints. Protocol- All exercises will be done for 2 sets of 10 repetitions. After the

More information

Pre-Season Training for Basketball: Preparing the athlete for the demands of the season.

Pre-Season Training for Basketball: Preparing the athlete for the demands of the season. Pre-Season Training for Basketball: Preparing the athlete for the demands of the season. Glenn Harris, MS, CSCS Head Coach, Strength & Conditioning Boston University Athletics Contact Information: Department

More information

AGILITY LADDER IMPORTANT INFORMATION PLEASE READ AND KEEP DISCLAIMER

AGILITY LADDER IMPORTANT INFORMATION PLEASE READ AND KEEP DISCLAIMER AGILITY LADDER IMPORTANT INFORMATION PLEASE READ AND KEEP DISCLAIMER The following guidelines should be observed when using the Agility Ladder. Always consult your physician before participating in any

More information

Agility Workout Drills

Agility Workout Drills Agility Workout Drills Marker Agility Drills Set the markers in a square with a distance of 30 feet between them. 1. Around the Box To develop quick feet and directional change muscles Sprint from marker

More information

FUNCTIONAL STRENGTHENING

FUNCTIONAL STRENGTHENING FUNCTIONAL STRENGTHENING *This group of exercises are designed to increase leg and core endurance and stability as related to bipedal functional activities. *Perform this program for 4-6 weeks. It is ideal

More information

Stretching in the Office

Stretching in the Office Stretching in the Office Legs: Quads, Hamstrings, IT band, Hip flexors, Gluts, Calves Quads: Standing @ desk maintaining upright posture, grab one leg @ a time by foot or ankle and bring it towards backside

More information

MIAMI POLICE DEPARTMENT

MIAMI POLICE DEPARTMENT MIAMI POLICE DEPARTMENT POLICE OFFICER PHYSICAL AGILITY TEST TRAINING MANUAL 400 NW 2 nd Avenue, Miami, FL 3328 REVISED 0/2 TABLE OF CONTENTS OVERVIEW... 2 LIST OF EVENTS... 3 EQUIPMENT REQUIRED... 4 PREPARING

More information

Lumbar/Core Strength and Stability Exercises

Lumbar/Core Strength and Stability Exercises Athletic Medicine Lumbar/Core Strength and Stability Exercises Introduction Low back pain can be the result of many different things. Pain can be triggered by some combination of overuse, muscle strain,

More information

Strength Training For Basketball. Matt Ludwig CSCS,SCCC

Strength Training For Basketball. Matt Ludwig CSCS,SCCC Strength Training For Basketball Matt Ludwig CSCS,SCCC Setting the framework for success Have realistic expectations: 1. I want 100% of what you have left everyday 2. You must be more concerned with your

More information

Off Ice Fitness #1. Warm Up/Cool Down Agility Power Strength Core Strength Balance

Off Ice Fitness #1. Warm Up/Cool Down Agility Power Strength Core Strength Balance Off Ice Fitness #1 Warm Up/Cool Down Agility Power Strength Core Strength Balance Designed Specifically for Pre-Juvenile/Juvenile/Intermediate Skaters and Coaches Contacts for Fitness Equipment Bosu Fitball

More information

Physical Agility Test Preparation and Safety

Physical Agility Test Preparation and Safety Physical Agility Test Preparation and Safety TT DD CC JJ J How to Prepare for the PAT Prior to taking the Physical Agility Test, applicants should seek medical advice from their physician. The day of the

More information

Rehabilitation of Sports Hernia

Rehabilitation of Sports Hernia Rehabilitation of Sports Hernia (Involving Adductor Tenotomy, Ilioinguinal Neurectomy and Osteitis Pubis) An appendix follows this protocol for examples of exercises in each phase of rehabilitation. There

More information

Sutton & Cheam Swimming Club. Land Training for Swimming and Water Polo

Sutton & Cheam Swimming Club. Land Training for Swimming and Water Polo Sutton & Cheam Swimming Club Land Training for Swimming and Water Polo Why do we need to perform land work? Many of the basics for swimming and water polo can be gained by experiencing activities out

More information

Turbulence Training: 4-Week Bodyweight Program for Beginners, Intermediate & Advanced Fitness Levels

Turbulence Training: 4-Week Bodyweight Program for Beginners, Intermediate & Advanced Fitness Levels Turbulence Training Bodyweight Workout 4-Week Program Craig Ballantyne, CSCS, MS, presents Turbulence Training: 4-Week Bodyweight Program for Beginners, Intermediate & Advanced Fitness Levels For more

More information

Kettlebell Training. The Basics

Kettlebell Training. The Basics Kettlebell Training The Basics by Liam O'Brien Personal Trainer Kettlebell Instructor Pontefract, West Yorkshire www.liamobrien.co.uk 1 About the author Liam O'Brien is a Personal Trainer and Kettlebell

More information

SNEAD VOLLEYBALL SUMMER WORKOUT 2014

SNEAD VOLLEYBALL SUMMER WORKOUT 2014 SNEAD VOLLEYBALL SUMMER WORKOUT 2014 Workouts Dynamic Stretching Should be done before ALL workouts.,, - Weights 3 days a week of weight lifting you should have at least 1 day between lift days. This should

More information

Knee Conditioning Program. Purpose of Program

Knee Conditioning Program. Purpose of Program Prepared for: Prepared by: OrthoInfo Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.

More information

CB Athletic Consulting, Inc. www.ttmembers.com

CB Athletic Consulting, Inc. www.ttmembers.com About Craig Ballantyne & Turbulence Training Craig Ballantyne, CSCS, M.Sc., is a Strength & Conditioning coach in Toronto, author of Turbulence Training, a contributing author to Men s Health and Women

More information

30 minute shoulder sculpting workout

30 minute shoulder sculpting workout 30 minute shoulder sculpting workout Go to failure on each set, so choose the weight best suited for you. Don t take a break in between sets unless stated. Military Press- 10 reps, Lateral raises- 12 reps,

More information

Track Workouts. Focusing on quality of training improves performance, quantity training decreases performance, even for endurance athletes.

Track Workouts. Focusing on quality of training improves performance, quantity training decreases performance, even for endurance athletes. Track Workouts First two weeks: Stretch as a team, then separate into 3 main groups: (1) Endurance athletes, (2) Mid-distance (3) sprinters, jumpers, throwers. Team leaders per group will be helpful. Train

More information

33 Resistance Band Exercises You Can Do Anywhere

33 Resistance Band Exercises You Can Do Anywhere Published on Greatist (http://greatist.com) Source URL: http://greatist.com/fitness/resistance-band-exercises Submitted by Kellie Davis 33 Resistance Band Exercises You Can Do Anywhere Illustrations by

More information

12 Week Do-it-Yourself Fitness Program

12 Week Do-it-Yourself Fitness Program 12 Week Do-it-Yourself Fitness Program Created by Brad Awalt, MS, ACSM Assistant Manager, Health Plus brad.awalt@vanderbilt.edu January 2011 Do you have a goal to begin an exercise routine, but not sure

More information

-Balance on hands and feet rolling the upper hamstring area.

-Balance on hands and feet rolling the upper hamstring area. -Begin w/roller around mid balance w/ back flat on ground, put hands behind head. -Slowly roll to mid/upper shoulder blade area. -Roll to right or left to emphasize one side. Thoracic Spine Mobility -Sit

More information

try Elise s toning exercise plan

try Elise s toning exercise plan try Elise s toning exercise plan Whether you want to start things off slow and gradually build up your fi tness, or begin with a challenge, Elise s toning exercise programme is designed for all levels.

More information

Exercise Module. A New Leaf. Choices for Healthy Living

Exercise Module. A New Leaf. Choices for Healthy Living Exercise Module A New Leaf Choices for Healthy Living University of North Carolina at Chapel Hill 2007 Center for Health Promotion and Disease Prevention Physical Activity Exercises for Keeping Active

More information

Men s Basketball STRENGTH & CONDITIONING PROGRAM. Developed by: Chad Kish, PhD

Men s Basketball STRENGTH & CONDITIONING PROGRAM. Developed by: Chad Kish, PhD Men s Basketball STRENGTH & CONDITIONING PROGRAM Developed by: Chad Kish, PhD PURPOSE The purpose of the Cardinals strength and conditioning manual is to provide the athlete with a general overview of

More information

Plyometric Training for Track and Field Indiana High School Clinic 2008 Larry Judge, Ph.D. Ball State University

Plyometric Training for Track and Field Indiana High School Clinic 2008 Larry Judge, Ph.D. Ball State University Plyometric Training for Track and Field Indiana High School Clinic 2008 Larry Judge, Ph.D. Ball State University What is Plyometric Training? Exercises like hopping, skipping, jumping, bounding, depth

More information

are you reaching your full potential...

are you reaching your full potential... T h e r e s n o s u c h t h i n g a s b a d e x e r c i s e - j u s t e x e r c i s e d o n e b a d l y FIT for sport are you reaching your full potential... These tests are a series of exercises designed

More information

Have a ball SWISS BALL EXERCISES SWISS BALL TRAINING

Have a ball SWISS BALL EXERCISES SWISS BALL TRAINING Have a ball SWISS BALL EXERCISES SWISS BALL TRAINING 2 Swiss Ball training is an excellent way to build 'core body strength' and have some fun at the same time. Training on the Ball forces you to use muscles

More information

VertiMax V8 Vertical Jump & Speed Training Program

VertiMax V8 Vertical Jump & Speed Training Program ANY ATHLETE, ANY SPORT, VERTIMAX WILL TAKE YOU TO THE NEXT LEVEL VertiMax V8 Vertical Jump & Speed Training Program Advanced Off Platform Speed Training Simultaneous leg & arm loading for maximum vertical

More information

Stair Workouts Get in Shape: Step up

Stair Workouts Get in Shape: Step up Stair Workouts Get in Shape: Step up Warning: If you feel any knee pain, refrain from continuing that particular exercise. Avoid the no pain, no gain motto and modify with regular walking or any activity

More information

USCGA Health and Physical Education Fitness Preparation Guidelines

USCGA Health and Physical Education Fitness Preparation Guidelines USCGA Health and Physical Education Fitness Preparation Guidelines MUSCULAR STRENGTH Muscular strength and endurance can be improved by systematically increasing the load (resistance) that you are using.

More information

Standing with legs slightly apart, inhale and expand chest and shoulders; exhale and draw in chest and shoulders.

Standing with legs slightly apart, inhale and expand chest and shoulders; exhale and draw in chest and shoulders. ILLUSTRATED EXERCISE #4 PAGE 1 2012 Bringing the Body to the Stage and Screen and Beyond by Annette Lust 1 Standing with legs slightly apart, inhale and expand chest and shoulders; exhale and draw in chest

More information

Basic Training Exercise Book

Basic Training Exercise Book Basic Training Exercise Book Basic Training Exercise Book Instructions The exercises are designed to challenge the major muscles groups every day, approximately every 2 to 3 hours., for a total of 6 times

More information

Exercise 1: Knee to Chest. Exercise 2: Pelvic Tilt. Exercise 3: Hip Rolling. Starting Position: Lie on your back on a table or firm surface.

Exercise 1: Knee to Chest. Exercise 2: Pelvic Tilt. Exercise 3: Hip Rolling. Starting Position: Lie on your back on a table or firm surface. Exercise 1: Knee to Chest Starting Position: Lie on your back on a table or firm surface. Action: Clasp your hands behind the thigh and pull it towards your chest. Keep the opposite leg flat on the surface

More information

Flexibility Assessment and Improvement Compiled and Adapted by Josh Thompson

Flexibility Assessment and Improvement Compiled and Adapted by Josh Thompson Flexibility Assessment and Improvement Compiled and Adapted by Josh Thompson Muscles must have a full and normal range of motion in order for joints and skeletal structure to function properly. Flexibility

More information

Strength Training for the Runner

Strength Training for the Runner Strength Training for the Runner Strength Training for the Runner What? The goal of resistance training for runners is not necessarily adding muscle mass but 1. improving muscular strength, 2. improving

More information

Always warm up before commencing any exercise. Wear the correct clothing and footwear; do not train if you are unwell or injured.

Always warm up before commencing any exercise. Wear the correct clothing and footwear; do not train if you are unwell or injured. SUGGESTED FITNESS PROGRAMME General Exercise Guidance Good exercise training advice is highly specific to the individual. It should be understood, therefore, that the advice provided here can only be general.

More information

The Examination...2. Pitching Mechanics...4. Core Exercises...5. Scapular Stretches...7. Scapular Exercises...8. Summary...10. Pitch Counts...

The Examination...2. Pitching Mechanics...4. Core Exercises...5. Scapular Stretches...7. Scapular Exercises...8. Summary...10. Pitch Counts... Table of Contents The Examination....2 Pitching Mechanics...4 Core Exercises....5 Scapular Stretches...7 Scapular Exercises...8 Summary...10 Pitch Counts...12 Introduction Here at Vanderbilt Sports Medicine,

More information

Chest (medicine ball)

Chest (medicine ball) Kneel to Pushup Kneel to Pushup Start Position: Your body will be in an upright position sitting on your knees. Hold medicine ball at chest level. Keeping your torso erect fall forward and chest press

More information

Youth Football Drills

Youth Football Drills Angle Tackle Drill Combines tackling skills with proper pursuit and leverage and position. Align two cones five yards apart. Divide defenders into two single file lines five yards apart facing one another

More information

ACL Reduction Helping you Keep it Together

ACL Reduction Helping you Keep it Together ACL Reduction Helping you Keep it Together What is the training program used in the ACL reduction Program? The ACL Reduction Program will be using the PEP (Prevent injury, Enhance Performance) Program

More information

ROTATOR CUFF HOME EXERCISE PROGRAM

ROTATOR CUFF HOME EXERCISE PROGRAM ROTATOR CUFF HOME EXERCISE PROGRAM Contact us! Vanderbilt Sports Medicine Medical Center East, South Tower, Suite 3200 1215 21st Avenue South Nashville, TN 37232-8828 For more information on this and other

More information

Low Back Pain Exercises Interactive Video Series Transcript July 2013

Low Back Pain Exercises Interactive Video Series Transcript July 2013 Introduction Low Back Pain Exercises Interactive Video Series Transcript July 2013 ** Note: If an exercise causes an increase in your pain, stop the exercise.** [Music introduction; Dr. John Sheehan onscreen]

More information

20 Great Exercises for Women

20 Great Exercises for Women 20 Great Exercises for Women Life Gym, 3 Castell Close, Enterprise Park Swansea SA7 9FH Tel: 01792 547777 www.lifegyms.co.uk Source: www.womensfitness.co.uk 2 When it comes to fitness experts say that

More information

Floor/Field Stretches

Floor/Field Stretches Floor/Field Stretches 3D Hip Flexor Stretch *Start position* 1. Swing arms above head as front knee drives forward (x 5-10) 2. Swing arms over each shoulder as front knee drives forward 3D Groin Stretch

More information

Spine Conditioning Program Purpose of Program

Spine Conditioning Program Purpose of Program Prepared for: Prepared by: OrthoInfo Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.

More information

Range of Motion. A guide for you after spinal cord injury. Spinal Cord Injury Rehabilitation Program

Range of Motion. A guide for you after spinal cord injury. Spinal Cord Injury Rehabilitation Program Range of Motion A guide for you after spinal cord injury Spinal Cord Injury Rehabilitation Program This booklet has been written by the health care providers who provide care to people who have a spinal

More information

Fitness Training A Sensible Guide to Preparing for Selection in the Gurkhas

Fitness Training A Sensible Guide to Preparing for Selection in the Gurkhas Fitness Training A Sensible Guide to Preparing for Selection in the Gurkhas Background Physical fitness has a number of components: aerobic endurance (stamina), strength, speed, flexibility, muscle endurance,

More information

Stretching for Young Athletes. Shawn P. Anderson, SPT Duke University Doctor of Physical Therapy

Stretching for Young Athletes. Shawn P. Anderson, SPT Duke University Doctor of Physical Therapy Stretching for Young Athletes Shawn P. Anderson, SPT Duke University Doctor of Physical Therapy Sports and exercise are usually integral parts of many adolescents life. Whether they play at school or in

More information

Fact sheet Exercises for older adults undergoing rehabilitation

Fact sheet Exercises for older adults undergoing rehabilitation Fact sheet Exercises for older adults undergoing rehabilitation Flexibility refers to the amount of movement possible around a joint and is necessary for normal activities of daily living such as stretching,

More information

Squash Team Strength Training Manual. by Tim Bacon, M.A. Smith College Dept. of Exercise & Sport Studies

Squash Team Strength Training Manual. by Tim Bacon, M.A. Smith College Dept. of Exercise & Sport Studies Squash Team Strength Training Manual by Tim Bacon, M.A. Smith College Dept. of Exercise & Sport Studies August, 2006 Smith College Squash Strength Training Manual 2 Introduction The best way for squash

More information

No Equipment Agility/Core/Strength Program for Full Body No Equip Trainer: Rick Coe

No Equipment Agility/Core/Strength Program for Full Body No Equip Trainer: Rick Coe No Equipment Agility/Core/Strength Program for Full Body No Equip Trainer: Rick Coe Introduction Program designed to be performed in a circuit. Perform exercises in sequence without rest 2-3 times. Increase

More information