Position Player’s Routine (Weeks 1-4) – Building a Solid Training Base – Volume Training
| Monday Warm-up #1 | |||
| Speed Conditioning Arm Swings-Seated (2×10 sec) Push-up Start (6×20 yds) Hill Sprints/Stadium (6×20 yds) Line Drill Sprints (6×40 yds) |
Plyometrics (3×8) Jump Rope (3 min) Tuck Jump Skater Bounds |
Core Training Body Wt- Beginner Abs Low Back Program |
Strength Training Lower Body Back Exercises |
| Tuesday Warm-up #2 | |||
| Agility Dot Drill-M-Pattern (3×5 each) Repeat Crossover (3×5 each) 5-10-5 Drill (3x each) |
Core Training MB Wall Series (1 Set) 4-Way Plank Series |
Strength Training Upper Body Shoulder Routine |
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| Thursday Warm-up # 1 | |||
| Speed Conditioning Arm Swing-Standing (2×10 sec) Lean-Fall-Run (6×30 yds) Down Hill Sprints (6×30 yds) Line Drill Sprints (6×60 yds) |
Plyometrics (3×8) Jump Rope (3 min) Tuck Jump Skater Bounds |
Core Training Hanging Routine (2 Sets) Hip Mobility Series |
Strength Training Lower Body Back Exercises |
| Friday Warm-up #2 | |||
| Agility Ladders-Quarter Eagle (3×5 each) Repeat Crossover (3×5 each) 4-Cone Box Drill (3x each) |
Core Training MB Standing Series (1 Set) 4-Way Plank Series |
Strength Training Upper Body Shoulder Routine
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