Thursday 1/17/13

Warm Up:
20 yrds. Stride (down and back)

20 yrds. Back Peddle (down and back)

20 yrds. Shuffle Spin (shuffle 10 yrds. spin and shuffle 10 yrds. opposite direction)

20 yrds. Carioca Spin (carioca 10 yrds. spin and carioca 10 yrds. opposite direction)

10 yrds. Spiderman Lunge plus 5 Superman holds

10 Wrist Circles

10 Elbow Circles

10 Shoulder Circles

10 Trunk Twist

10 Windmills

10 Push Ups

10 Sit ups

Football: Off Season
Throws/Tosses:
Shovel Toss 2x5
Twist Toss 2x5

Plyometrics:
Pogos 3x10
Lateral Bounds  3x6

Starts:
Squared Step 2x each leg
Staggered Step 2x each leg
Drop Step 2x each leg

Accelerations:
A Walk 2x20 yrds
A Skip 2x20 yrds
Wall Drill 2x10

Agility:
5-10-5 Shuttle 4-6 sets

Conditioning: Rest 45 seconds between reps
110's x 6
Skill 16 secs.
Power Skill 18 secs.
Line 20 secs.

Baseball: In Season
Barbell Warm Up: Muscle Clean + Front Squat + Press + RDL 2x5

• Position Players

Push Press 3x3@ 85%, 1x5@ 50%
Clean Pulls 3x3@ 90%
Bench Press 3x3@ 75%, 1x5@ 50%
4- Way Shoulder Routine 2x10
1 Arm DB Row 3x5
Overhead Walking Lunge 3x10
- Super Set with Overhead Side Bends 3x10

• Pitchers

DB Shoulder Press 3x3@ 85%, 1x5@ 50%
Clean Pulls 3x3@ 90%
DB Floor Press 3x3@ 80%, 1x5@ 50%
4- Way Shoulder Routine 2x10
1 Arm DB Row 3x5
Overhead Walking Lunge 3x10
-Super Set with Overhead Side Bends 3x10

Conditioning:
Practice