Wednesday 2/6/13

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:
Barbell Warm Up: Muscle Clean + Front Squat + Press 2x5
Push Press or Power Jerk 1x5@ 50% 1x5@ 55% 1x5@ 60% 1x5@ 65%
Front Squat 1x5@ 50%, 1x5@ 60%, 3x5@ 70%
Incline Bench 1x10@ 50%, 1x8@ 60%, 1x6@ 70, 1x5@ 80%
Clean Pull  4x5- Moderate (Be Smart!)
Step Ups 4x5 (Be Smart!)
4 Way Shoulder Routine (Flexion, Extension, Internal & External Rotation) 2x10 each direction
Conditioning 5 sets 1 min rest between sets
5 GHR or RDL(#95/#135/#185/#205/#225-only if your technique is good!)
10 Roll Outs


I had a posting issue yesterday; so the conditioning for Football is posted today.
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

Repeats- Run the distance of the sprint and jog back to the starting line before time limit is up. Take a two min rest between sets of sprints.
1x100yrds @45sec.
6x40yrds@ 15sec.
8x20yrds@ 12sec.
10x10yrds@ 10sec.

Baseball: In Season

Game/Practice