Pos. Player’s Routine (Weeks 11-14) – Kick It Up a Notch – Raise Intensity – Be Explosive
| Monday Warm-up #1 | |||
| Speed Conditioning Arm-Swings-Seated (3×10 sec) Squat Jump & Sprint (6×30 yds) Hill Sprints/Stadiums (8×20 yds) Line Drill Sprints (10×40 yds) |
Plyometrics (5×3) Jump Rope (3 min) Squat Jump 2-1 Lateral Bounds |
Core Training Body Wt- Advanced Abs Low Back Program |
Strength Training Lower Body Back Exercises |
| Tuesday Warm-up #2 | |||
| Agility Dot Drill-Up & Back (3×5 each) Wheel Drill-Full (3x) 5-10-5 Drill (3x each) |
Core Training MB Wall Series (2 Sets) 4-Way Plank Series |
Strength Training Upper Body Shoulder Routine |
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| Thursday Warm-up # 1 | |||
| Speed Conditioning Arm Swing-Standing (3×10 sec) Baseball Start (6×20 yds) Down Hill Sprints (6×30 yds) 100 yds Striders (2x 6-10*) *(Add 1 rep per set per week) |
Plyometrics (5×3) Jump Rope (3 min) Squat Jump 2-1 Lateral Bounds |
Core Training Hanging Routine (3 Sets) Hip Mobility Series |
Strength Training Lower Body Back Exercises |
| Friday Warm-up #2 | |||
| Agility Ladders-Crossover (5×5 yds) Wheel Drill-Full (3x) 3-Cone T-Drill (3x each) |
Core Training MB Standing Series (2 Sets) 4-Way Dynamic Plank |
Strength Training Upper Body Shoulder Routine |
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