Sport Fitness Workouts

Daily workouts for coaches and their athletes.

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


Wednesday 180711

POSTED DATE: WEDNESDAY, JULY 11TH 2018

Sport

Immediate Warm-up: (0-5)

3 x or 4 minutes of

Run 1/2 gasser

10 lunges
10 push ups

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 Bicycle Abs

Field Work 4x through 3 stations

1. Agility Ladder Dead Leg to Sprint
2. Single Leg Box Jump x5 each
3. Pro Agility



Platform
1a) Squat Clean/Power Clean + Front Squat 5x4
1b) windshield wipers 4x20 (10each)

Rack
2a) 1 arm DB OH Squat (go light for mobility)4x8
2b) Hanging Knee Raises 4x12

Hallway
3a) Goblet Lateral Box skier 3x20 (10each)
3b) single leg pelvic tilt 3x20 (10each)


Tuesday 180710

POSTED DATE: TUESDAY, JULY 10TH 2018

Sport

Immediate Warm-up: (0-5)

3 x or 4 minutes of

Run 1/2 gasser

10 mountain climbers
10 Jump knee tucks

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 4 way deadbugs

Field: (20-45)

3 x

Arm Dymanics (10s each movment)

4 x through the following cycle

Cocky Walks – 10 yards

Lunge Jumps with Switch RT/LT – 10 reps (5 RT/ 5 LT)

Butt Kicks – 10 yards

High Knees – 10 yards

Push-up Position Sprint (10 yards)–

PLYOMETRICS:

5 x

Lateral Plyo Skiers 20″ box - 15 seconds

Quick Feet "over over back back" - 15 seconds

4 Consective Hurdle Jumps + 10 yards sprint - (12''-16'' hurdle)

Strength

Platform
1a) Deadlift 3x4 @ 85% and 2x10 @ 60%
 b) Banded Pull Aparts 4x12

Rack
2a) Dive Bomber pushups 4x10-20
 b) Chin ups 4x5-12

Hallway
3a) Hollow Rocks 4x30sec
 b) Bicep curls 4x10

 


Monday 180709

POSTED DATE: MONDAY, JULY 09TH 2018

Sport

Immediate Warm-up: (0-5)

3 x or 4 minutes of

Run 1/2 gasser

10 Jumping Jacks
10sec Squat hold

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 Hollow Rocks to Superman Holds

---Split into 2 Groups--

Field: (20-45)

Rotate through 3 stations

1. Barrel Roll to Sprint (20yards)
2. Lateral Bound and balance
3. T-Drill

Strength: 

Platform
1a) Push Press 3x4 @ 85% and 2x10 @ 60%
 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 and press 3x5
 b) HEAVY suitcase carry 3x50meters