Position Player’s Routine (Weeks 5-10) – Increasing Work Capacity – Intensity Training
| Monday Warm-up #1 | |||
| Speed Conditioning Arm Swings-Seated (4×10 sec) Push-up Start (6×20 yds) Hill Sprints/Stadiums (10×20 yds) Line Drill Sprints (6×60 yds) |
Plyometrics (4×6) Jump Rope (3 min) Box Jump Cycle Split Jump |
Core Training Body Wt- Rotation Abs Low Back Program |
Strength Training Lower Body Back Exercises |
| Tuesday Warm-up #2 | |||
| Agility Dot Drill-Around The World (3×5) Wheel Drill-1st Step Only (3x) 3-Cone L-Drill (3x each) |
Core Training MB Total Body Throws (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 (4×10 sec) Bound-to-Sprint (6×30 yds) Cut-60′s (2x 8-10*) *(Add 1 rep per set per week) |
Plyometrics (4×6) Jump Rope (3 min) Box Jump Cycle Split Jump |
Core Training Physioball Routine (2 Sets) Hip Mobility Series |
Strength Training Lower Body Back Exercises |
| Friday Warm-up #2 | |||
| Agility Ladders-Icky Touch (5×5 yds) Wheel Drill-1st Step Only (3x) 3-Cone V-Drill (3x each) |
Core Training MB Partner Series (1 Sets) 4-Way Dynamic Plank |
Strength Training Upper Body Shoulder Routine
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