Thursday 3/7/2013

Warm Up:
Mobility:

10 Wrist Circles

10 Elbow Circles

10 Shoulder Circles

10 Trunk Twist

10 Bend and Bow

10 Windmills
Dynamic Stretches:
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. Walking RDL + Leg Swings
10 yrds. Spiderman Lunge plus 5 Superman holds

10 yrds Walking Inchworms
5 Push Ups
5 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

Agility

L-Drill x3
5-10-5 Shuttle x 3

Conditioning

12x110's - 55 sec. Rest between sets
Skill- 15 sec.
Power Skill- 17 sec.
Bigs- 19 sec.

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

• Position Players

Push Press 3x2@ 75%,
4- Way Shoulder Routine 2x10
1 Arm DB Row 3x5
Overhead Walking Lunge 3x5
- Superset with Overhead Side Bends 3x5

• Pitchers

Push ups (Weighted) 3x2- Light
4- Way Shoulder Routine 2x10
1 Arm DB Row 3x5
Overhead Walking Lunge 3x5
-Super Set with Overhead Side Bends 3x5
Conditioning:
Practice/Game

Hugafication Cycle
Active Recovery

Tactical Strength Program
Bench Press 3x5

Chin Ups 3x AMRAP
Dips (Bodyweight) 3x AMRAP
Push Ups 3x10