Thursday 1/31/13

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

Med Ball Tosses/Throws

Backward 2x5

Twist 2x5

OR
Jump Squats 2x5
Broad Jumps 2x5

Start Drills

Squared Starts 2x each leg

Staggered Starts 2x each leg

Acceleration Drills

A walk 2x 20 yrds

A Skip 2x20 yrds

Wall Drill 2x10

Sprints- For Time
40yrd. x 3

Agility- For Time

5-10-5 Shuttle x 3

Conditioning

110's x 7
Skill Positions- 16 sec

Power Skill- 18 sec

Linemen- 20 sec


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

• Position Players

Rack Pulls 3x3@ 80%, 1x5@ 50%
Push Press 3x3@ 100%, 1x5@ 50%
4- Way Shoulder Routine 2x10
1 Arm DB Row 3x5
Overhead Walking Lunge 3x10
- Super Set with Overhead Side Bends 3x10

• Pitchers

Rack Pulls 3x3@ 100%, 1x5@ 50%
Push ups- Weighted 3x5
4- Way Shoulder Routine 2x10
1 Arm DB Row 3x5
Overhead Walking Lunge 3x10
-Super Set with Overhead Side Bends 3x10

Conditioning:
Practice/Game