Tuesday 2/19/13

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

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.
1x100yrds @45sec.
6x40yrds@ 15sec.
8x20yrds@ 12sec.
10x10yrds@ 10sec.

Baseball: In Season

Game/Practice

Hugafication Cycle
Power Snatch 5 RM, 5x5@ 90%
Snatch Deadlift 10 RM, 3x10@ 90%
RDL 10 RM, 3x10@ 90%
Shurgs 10 RM, 3x10@ 90%
Pendlay Rows 10 RM, 3x10@ 90%
Pull Ups 3x AMRAP
Pallof Press 5x 30 secs.

Tactical Strength Program

Power Clean 5x2- Work up to a heavy two!

Pull ups 3x As Many Reps As Possible (AMRAP)

Conditioning
4 Sets Rest 2 minutes between sets
400 meter Intervals
Time Limit: 1 minute 15 seconds