Sport Fitness Workouts

Daily workouts for coaches and their athletes.

Tuesday 180703

POSTED DATE: TUESDAY, JULY 03RD 2018

Sport

Immediate Warm-up: 

30s Walk

15s Jog

15s Sprint (not all out the first few rounds)

for 3-5 total minutes

Mobilize: 

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:

4x 

Fingertip Plank - 30sec on 30sec off (have athletes extend further than they usually would for a regular plank by putting their hands out in front of their face on the ground)

Field: 

Junk Yard Dog - 1 time each partner

2 x

Arm Dymanics (10s each movment)

6x 

Push-up Position Sprint (10 yards)

Acceleration Work:

2 x 20 meters (45 secs rest between 20 m sprints)

2 x 30 meters (45 secs rest between 30 m sprints)

10 x 10 meters Flying Starts (45 secs rest between starts)

*For our Flying Starts, find at least a 30 meter area to sprint. Place a cone at the start and 10 meter mark. Start sprinting at the first cone and make sure you are full speed by the second cone at the 10 meter mark. Thus taking 10 meters to accelerate. After you have sprinted at full speed for 10 yards, decelerate your sprint. Rest 45 seconds between Flying Starts.


Strength: 

Platform
1a) Push Press 3x4 @85% + 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


Monday 180702

POSTED DATE: MONDAY, JULY 02ND 2018

Sport

 

Immediate Warm-up: (0-5)

1/2 gassers
Bird Dogs x10
Air Squats x10

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

Sprinters core 30sec on, 30 sec off

Speed/Agility

Station 1 - Triple Jump

Station 2 - Lateral Line touches

Station 3- Sagittal Zig Zag run (athletes will go against each other and compete)


Strength:



Rack
1a) Back Squat 5x4 @ 82.5%
 b) Kneeling IYTAW 4x3xeach letter

Platform
2a) OH squats with light weight (work on positioning) 4x5
 b) Medball backwards burpees 4x10

Hallway
3a) Primal complex 3x
 b) HS shoulder touches 3x20


Thursday 180628

POSTED DATE: THURSDAY, JUNE 28TH 2018

Sport

Field/Strength/Agility
STAIRS!!

Strength:
Rack

1a) Bench Press 5x5
 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 180627

POSTED DATE: WEDNESDAY, JUNE 27TH 2018

Sport

Immediate Warm-up: (0-5)

FartLicks- 30sec walk, 15sec jog, 15sec sprint

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

Bird Dogs from Pushup Position 30sec on 30sec off

Field: (20-45)

4 x

Arm Dymanics (10s each movment)

5 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)

 Think jumping over a wall, not jumping over a stream.



Strength:

Platform
1a) Squat Clean/Power Clean + Front Squat 5x4 @ 80%
1b) windshield wipers 4x20 (10each)

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

Hallway

3a) Mini banded walks with a squat in between each step 3x14 (7 each direction)
3b) single leg pelvic tilt 3x20 (10each)


Tuesday 180626

POSTED DATE: TUESDAY, JUNE 26TH 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)

4 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.


Strength

Platform
1a) Deadlift 10,8,6,4,3RM
 b) Banded Pull Aparts 4x12

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

Hallway
3a) 4 way deadbugs 4x10
 b) 1 Leg triple bound 4x