Thursday 2/14/13- Valentine's Day

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

Agility

L-Drill x3
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.
5x80yrds@ 35sec.
5x60yrds@ 25sec.
5x40yrds@ 15sec.

Baseball: In Season

OFF

Hugafication Cycle

Push Press 5x10@ 90% of Monday's 10 RM

Back Squat 5x10@ 90% Monday's of 10 RM

Bench Press 5x10@ 90% Monday's of 10 RM

Single Leg Squats or Lunges 5x10@ 90% of Monday's 10 RM
Press or Press Behind the neck or Dumbbell Incline Bench Press 5x10@ 90% of Monday's Weight

Weighted Sit Ups or GHR Sit Ups 5x10