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Monday
Warm-up #1
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Speed/Acceleration
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Plyometrics |
Core
Training |
Strength
Training |
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Arm Action Drill 3 x 10 sec
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Jump Rope Routine
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Basic Rotations
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Legs & Back
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Lean/Fall/Run x 6 @30 yards
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Tuck
Jump 3 x10
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Total
Body Throws
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Push
Up Start x 6 @20yds
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Cycle
Jump 3 x 10
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Track Start x 6 @ 20 yards
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Side
to Side 3 x 10 |
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Tuesday
Warm-up #2
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Agility
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Core
Training
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Strength
Training
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Quarter Eagle x 5each direction
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Wall
Series x 1set
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Upper Body
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Repeat Crossovers x 5
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Two
minutes rest between sets
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Tubing Routine
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5-10-5
x 3 of each
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Add
1 set after Two Weeks
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Thursday
Warm-up # 1
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Speed/Acceleration
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Plyometrics
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Core
Training
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Strength
Training
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Arm Action – Exchange Drill
3 x 10 sec
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Jump Rope Routine
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Basic Rotations
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Legs & Back
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Track Start x 6 @ 20 yards
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Tuck
Jump 2 x10
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Total
Body Throws
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Push
Up Start x 6 @20yds
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Cycle
Jump 2 x 10
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Side
to Side 2 x 10
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Ice
Skater 2 x 10
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Friday
Warm-up #2
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Agility
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Core
Training
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Strength
Training
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Quarter Eagle x 5each direction
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Wall
Series x 1set
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Upper Body
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Repeat Crossovers x 5
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2
minutes rest between
sets
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Tubing Routine
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5-10-5
x 3 of each
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Add
1 set after Two Weeks |
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Saturday
Warm-up #3 (Ten Minutes Continuous) |
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Endurance I-Half Gassers
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Core
Training
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52yds in 20sec or less/40sec rest
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Partner
Rotations x 2set
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WK # 1 –2x4 (rest 2min between sets)
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WK # 2 –2x4 (rest 2min between sets)
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WK # 3 – 2x5 (rest 2min between sets)
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WK # 4 – 2x5 (rest 2min between sets)
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