Sport Fitness Workouts

Daily workouts for coaches and their athletes.

Monday 180625

POSTED DATE: MONDAY, JUNE 25TH 2018

Sport

Immediate Warm-up: (0-5)

3 x or 4 minutes of

Run 1/2 gasser

10 Sit 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 30s of 1 arm planks (each) For example 30sec on right arm, 30sec break, 30sec left arm, 30sec break until both sides have had 4 sets

Speed/Agility

5 sets of 2 10yard backpedal sprints. 15sec of rest in between

Then...

3 sets of 4 40yard sprints. 1 min rest between sets

Then....

Lateral Shuffle Sprints with band around ankles (Athletes must move laterally, no turning the hips to run)
(Have a line 10 yards from the start. The shuffle to the line as fast as possible and then change directions facing the same way so the other leg is the prime mover back to the start line. Then Repeat facing the opposite direction.)

5 sets of 2 20yard shuttles. 30sec in between sets

Strength

Platform
1a) Push Press 10,8,6,4,3RM 60%,65%,75%,80%,85-95%
 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 (each)
 b) HEAVY suitcase carry 3x50meters


Thursday 180621

POSTED DATE: THURSDAY, JUNE 21ST 2018

Sport

Day 7

Immediate Warm-up: (0-5)

3-5 minutes of:

Tagout Teams of 3:

Skip 10 yards - Reverse Skip 10 yards - Bear Crawl 10 yards - Reverse Bear Crawl 10 yards

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: (15-20)

 4 x

Contralateral Dead Bugs– 30 seconds
Static Pillar Holds – 30 seconds 

FIELD: (20-50)

1 x

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

Medicine Ball Work:

2 x
Lunge Throw - 5 reps (rt/lt)
Lunge Throw w/ Lateral Rotation - 5 reps (rt/lt)

PLOY'S:

1 x 
Single Leg Latreral and Medial Hop/Reactive - 4 reps
Single Leg Lateral Bound/Reactive (distance) - 4 reps
Single Leg Lateral Bound/Reactive (height) - 4 reps

SAQ DRILLS:

1) Sprint 5 yards - back peddle - Sprint 10 yards - back peddle - Sprint 20 yards x 4 reps

2) Pro-Agility (5-10-5) x 4 reps

*Have athletes go against eachother and COMPETE!!

Strength:
Rack
1a) Back Squat 10 @ %60,8 @ 65%, 6 @70% ,4 @ 77.5% ,3 @85-90% Ramp up to 3RM
 b) Banded External Shoulder Rotations 4x12 each

Platform
2a) HS shoulder touches 4x20
 b) Medball backwards burpees 4x10

Hallway
3a) Primal complex 3x (5 squats, 5 reverse lunges each, 5 step ups each)
 b) Slamballs 3x10




Wednesday 180620

POSTED DATE: WEDNESDAY, JUNE 20TH 2018

Sport

Immediate Warm-up: 

15s Power Walk

15s Jog

15s Run (not all out)

15s Walk

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:

3 x 

Reaching Side Pillar - 30s (rt/lt)

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:

Rack
1a) Bench Press 10,8,6,4,3RM Use the first 4 sets to ramp to a 3 rep max
 b) Wtd Pullups/eccentric pullups 5x5 

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

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


Tuesday 180619

POSTED DATE: TUESDAY, JUNE 19TH 2018

Sport

Immediate Warm-Up:

4x

Wall Drill - 15 Seconds 
Athletic Position Burpee - 3 PERFECT reps

Iso-Stabliity Work: 

3x

Alternating Reaching Hands Pillar Holds - 45s

FIELD: 

1 x

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

Neural Activation:

3x 

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




Strength:

Platform
1a) Squat Clean/Power Clean + Front Squat 3,3,2,2,1,1 @70,80,85,90,95,100%
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)


Monday 180618

POSTED DATE: MONDAY, JUNE 18TH 2018

Sport

Immediate Warm-up: (0-5)

3 x or 4 minutes of

Run 1/2 gasser

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)

6 inch hold 5x 30sec on, 30sec 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

4 x 10 yards of High Knees (rest 30 seconds)

----

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

Platform
1a) Deadlift 5x5 @70%
 b) Banded Pull Aparts 4x12

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

Hallway
3a) Hollow Rocks 4x30sec
 b) 1 Leg triple bound 4x