Sport Fitness Workouts

Daily workouts for coaches and their athletes.

Thursday 180718

POSTED DATE: THURSDAY, JULY 19TH 2018

Sport

Immediate Warm-up: (0-5)

Coaches Choice ;)

Mobilize: (5-15)

Dynamic Movement Stretch

Walking Quad Stretch - 10 yards

High Knee Hug to Lunge - 10 yards

Spiderman Complex - 2rt/2lt

Inchworms (arms only) - 5 reps

Standing Calf Stretch - 5 reps

Reverese Lunge - 10 yards

Leg Cradle - 10 yards

Lateral Lunge - 10 yards

Single Leg RDL/SeeSaw Walk - 4rt/4l

Iso-Stability Work: (15-20)

3 x 40sec (20sec each side) Front Plank with open rotation (Think when we do side planks and rotate just now we are rotating from a regular plank position to a side plank position)

Field: (20-45)

"Capture The Flag"

Platform
1a) Squat Clean/Power Clean + Front Squat 3x2@90% + 3x3@70% (back off sets)
1b) windshield wipers 4x20 (10each)

Rack
2a) 1 arm DB OH Squat (go light for mobility)4x8
2b) Hanging Leg Raises 4x10

Hallway
3a) Goblet Bulgarian split squat 3x10 (each)
3b) single leg pelvic tilt 3x10 (each)


Wednesday 180718

POSTED DATE: WEDNESDAY, JULY 18TH 2018

Sport

Immediate Warm-up: (0-5)

Coaches Choice ;)

Mobilize: (5-15)

Dynamic Movement Stretch

Walking Quad Stretch - 10 yards

High Knee Hug to Lunge - 10 yards

Spiderman Complex - 2rt/2lt

Inchworms (arms only) - 5 reps

Standing Calf Stretch - 5 reps

Reverese Lunge - 10 yards

Leg Cradle - 10 yards

Lateral Lunge - 10 yards

Single Leg RDL/SeeSaw Walk - 4rt/4l

Iso-Stability Work: (15-20)

5 x

Hollow Rocks - 30s on 30sec off

Field: (20-45)

3 x

Arm Dymanics (10s each movment)

Then...

Back Pedal to sprint transitions
Each athlete backpedals to the cones 10 yards as fast as possible and then opens their hips to transition to a forward sprint for an additional 20 yards. On the way back they go 20 yards backwards and 10 yards forwards. 5 sets of 2 sprints (Rest 30sec between sets)


Then....

Zig Zag Run. Set up two zig zag courses beside each other so athlets can compete in who can get done first. Cones should be 3 yards north to south and 10 yards apart east to west. Zig Zag 4-5 times and then there is a 20 yard straight ahead sprint coming out of the zig zag. Let every athlete go a couple of times.


Platform
1a) Deadlift 3x3@90% 3x6@70% (back off sets) (athletes must pause between reps so they don't bounce it off the floor)
b) Banded Pull Aparts 4x12 (rear delts)

Rack
2a) Dive Bomber pushups 4x10-20 (aka Hindu Pushup reps based on skill level)
b) Chin ups 4x5-12 (palms towards face, reps based on skill level)

Hallway
3a) Banded Hip Flexor 3x10 each
b) Weighted Calf raises 3x15 each

(Banded Hip Flexor: Tie a thin band about mid shin height on the rack. Place the ankle inside the band so that it will stay on the ankle and get down on hands and knees. Move away from the rig to put tension on the band. Once there is tension bring the knee to the chest of the leg that is inside the band, the closer the knee gets to the chest the more resistance there will be. This trains the hip flexor. Then under control straighten the leg back out like a bird dog to keep tension on the glute and hip. Then return the knee to the chest and repeat for 10 reps)

180717

POSTED DATE: TUESDAY, JULY 17TH 2018

Sport

Immediate Warm-Up:

2x around Track 15sec walk, 15sec jog, 15sec run

Iso-Stabliity Work: 

3x 20sec Each side Side Plank with top leg Raise hold (elbow on the ground and legs look like this <. This is very difficult so the height of the leg isn't a big deal just try and get them to keep it from resting on their other leg)

Neural Activation:

3x (w/ miniband around ankles)

Miniband Lateral Banded Walks - 10 yards (rt/lt)
Miniband Monster Walks - 10 yards (forward/backward)
Athletic Burpee (no push-up)  - 5 reps

3 x

(w/ miniband around knees)

Front to Back
Side to Side
Base Rotation
Quick Feet "Over, over, back, back" 

PLYOMETRICS + SPRINT:

10 x

Single Leg Lateral Hops to Sprint
* 5 lateral hops per round, 20 yard sprint

*Rest 60 seconds between sets.

Alternate legs every round, so 5 rounds on the left and 5 rounds on the right. Use a 12-18″ hurdle or cone for the jumps with the focus being to minimize ground contact time. Think about as soon as you land, reducing the time your foot is on the ground and exploding back into the next jump. Once you land your 5th jump, athletically transition (explode) into a 20 yard sprint

Platform
1a) Push Press 3x3@90% 3x6@70% (these 3 are "back off sets" 70% is typically light for 6 reps but the extra volume still helps drive muscle growth and the extra sets further cement proper motor patterns and neuromuscular efficiency)
 b) box jump 5x3 (height)

Rack
2a) Banded lateral Rotations 4x10(each)
 b) OH DB Tricep EXT 4x10

Hallway
3a) 1 Arm heavy DB clean (from floor) and press 3x5
 b) HEAVY suitcase carry 3x50meters


Monday 180716

POSTED DATE: MONDAY, JULY 16TH 2018

Sport

Immediate Warm-up: (0-5)

3 x or 4 minutes of

Run 1/2 gasser

10 squats
10 toe touches (hamstring stretch)

then...

Mobilize: (5-15)

Group Dynamic Movement Stretch

Walking Quad Stretch - 10 yards

High Knee Hug to Lunge - 10 yards

Spiderman Complex - 2rt/2lt

Inchworms (arms only) - 5 reps

Standing Calf Stretch - 5 reps

Reverese Lunge - 10 yards

Leg Cradle - 10 yards

Lateral Lunge - 10 yards

Single Leg RDL/SeeSaw Walk - 4rt/4l

Iso-Stability Work: (15-20)

6 inch hold 4x 45sec on, 45sec off

---Split into 2 Groups--

Field: (20-45)

Arm Dynamics 3 x 10 seconds @ each movement
Seated Arm Swings – 10 seconds
Pillar to Plank Press Up – 10 reps
Kneeling Arm Swings – 10 seconds
Pillar to Plank Press Up – 10 reps
Staggered Stance Arm Swing – 10 seconds
Pillar to Plank Press Up – 10 reps

5 x through the following cycle

Quick Feet: "over over back back' -15 seconds

3 Standing Broad Jumps (stabilize after each one)

--rest 30 seconds--

----

Every minute on the minute for 8 minutes

Sprint 100 Yards


Strength:

Rack
1a) Back Squat 3x3@90% + 2x10@60%
 b) Kneeling IYTAW 4x3xeach letter

Platform
2a) Primal Complex 3x (5 squat, 5 reverse lunge each, 5 step up each)
 b) Medball backwards burpees 3x10

Hallway
3a) Handstand Shoulder touches 3x20
 b) Hamstring curl (on purple pad) 3x8


Thursday 180712

POSTED DATE: THURSDAY, JULY 12TH 2018

Sport

Immediate Warm-up: (0-5)

3 x or 4 minutes of

Run 1/2 gasser

10 sit ups
10 squats

then...

Mobilize: (5-15)

Group Dynamic Movement Stretch

Walking Quad Stretch - 10 yards

High Knee Hug to Lunge - 10 yards

Spiderman Complex - 2rt/2lt

Inchworms (arms only) - 5 reps

Standing Calf Stretch - 5 reps

Reverese Lunge - 10 yards

Leg Cradle - 10 yards

Lateral Lunge - 10 yards

Single Leg RDL/SeeSaw Walk - 4rt/4l

Iso-Stability Work: (15-20)

4 x 45s of Side plank with Rotation (each)

Field Work:

Gold Rush


Strength:

Rack
1a) Bench Press 3x4 @85% and 2x10@ 60%
 b) Wtd Pullups/eccentric 5x5 

Platform
2a) Bentover Row 4x7
 b) side plank hip dip 3x10(each)

Hallway
3a) Bicep Curl 4x10 
 b) Medball walkover 3x20