sample programs | 1iyca.org/exam-resources/yfs1-sample-programs.pdf · post-workout...

SAMPLE PROGRAMS | 1

2 | YOUTH FITNESS SPECIALIST: LEVEL 1

IYCA Youth Fitness Specialist: Level 1 Sample Programs© 2011, International Youth Conditioning AssociationPO Box 1539 Elizabethtown, KY 42702888.785.0422All rights reserved

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SAMPLE PROGRAMS | 3

Table of Contents

1. Genera l S t r eng th Programs . . . . . . . . . . . . . . . . . . . . . . . . 4

2 . Genera l Cond i t i on ing Program. . . . . . . . . . . . . . . . . . 38

3 . La te ra l Speed Program. . . . . . . . . . . . . . . . . . . . . . . . . . . . 42

4 . Summer Camp Tra in ing Program. . . . . . . . . . . . . . . 46

5 . Spor t Spec i f i c Tra in ing Programs . . . . . . . . . . . . . .60


GEN

ERA

L ST

REN

GT

H

SAMPLE PROGRAMS | 5

General Strength ProgramsProgram 1

Mike RobertsonPreRoutineSoft-Tissue Mobilization: Foam Roller/BallLocation Frequency Reps TimingFeet/Calves Daily 30”-1’ Pre-workoutPosterior shoulder Daily 30”-1’ Pre-workoutHips Daily 30”-1’ Pre-workoutTFL/IT Band Daily 30”-1’ Pre-workoutQuads Daily 30”-1’ Pre-workoutT-Spine Daily 30”-1’ Pre-workout

Dynamic Warm-Up/Mobility Exercises (10 each)Supine straight leg raise Thoracic rotationSidelying straight leg raise Push-up plusGroiner Dynamic BlackburnsLateral split squats Split stance rotationAnkle mobs Scapular wall slides

Activation/Acute Corrective Exercise Sets x Reps Comments1A) Rectus femoris stretch 2-3 x 30” Stomach/glutes tight throughout1B) Glute bridge 2-3 x 10 Stomach tight, squeeze glutes1C) Sidelying clams 2-3 x 10 Core tight, rotate from hip not lower back

Day 1Explosive/Power WorkExercise 1 2 3 4 Comments RestPower clean/hip technique 2x8 3x8 3x8 3x8 Chest up, back flat throughout, drive with

hips60-90”

Strength TrainingExercise 1 2 3 4 Comments Rest1A) Pull-through 2x12 3x12 3x10 3x8 Chest up, back flat throughout, finish with

glutes60”

1B) Half-kneeling cable row

2x12 3x12 3x10 3x8 Stomach & glutes tight, no rotating 60”

2A) Split squat 2x12 3x12 3x10 3x8 Control ascent/descent & avoid knee valgus

60”

2B) Half-kneeling cable press

2x12 3x12 3x10 3x8 Stomach & glutes tight, chest out 60”

3A) Front plank 3x8 3x8 3x10 3x10 Stomach & glutes tight, perfect alignment 60”


Strength Training (Continued)3B) Sidelying external rota-tion

2x8 2x8 2x10 2x10 Set scapulae, rotate from shoulder 30”

3C) Prone incline Y, T, I 2x6 2x8 2x10 2x12 Drive from scapulae 60”

Energy System Training: Kettlebell Swings on the MinuteIntensity Recovery Repeats Comments

Week 1 10 swings Rest of minute

7 Be sure to finish with the glues. Think about staying/fin-ishing tall and finish with the hips.


8


9


10

Post-Workout Stretching/Corrective ExercisesNone

Day 2Explosive/Power WorkExercise 1 2 3 4 Comments RestForward med ball throws against wall

2x5 3x5 3x5 3x5 Chest up, back flat throughout, explode through hips

60-90”

Strength TrainingExercise 1 2 3 4 Comments Rest1A) Goblet squat to box 2x12 3x12 3x10 3x8 Chest up, back flat throughout, push

knees out60”

1B) Tall kneeling lat pull down

2x12 3x12 3x10 3x8 Stomach & glutes tight 60”

2A) Low-to high cable lifts right, moneymaker on left

2x12 3x12 3x10 3x8 60”

2B) Tall-kneeling KB press 2x12 3x12 3x10 3x8 Stay tall, stomach & glutes tight 60”3A) Side planks 3x6 3x6 3x8 3x8 Stomach & glutes tight throughout, kneel-

ing only if necessary60”

3B) Prone row to external roatation

2x8 2x8 2x10 2x10 30”

3C) Adducted band internal rotation

2x8 2x8 2x10 2x10 60”

SAMPLE PROGRAMS | 7

Day 2 (Continued)Energy System Training: Battling Ropes

Intensity Recovery Repeats CommentsWeek 1 20” 60” 3Week 2 20” 60” 4Week 3 20” 60” 5Week 4 20” 60” 6


Program 2Mike Robertson

PreRoutineSoft-Tissue Mobilization: Foam Roller/BallLocation Frequency Reps TimingFeet/Calves Daily 30”-1’ Pre-workoutPosterior shoulder Daily 30”-1’ Pre-workoutHips Daily 30”-1’ Pre-workoutTFL/IT Band Daily 30”-1’ Pre-workoutQuads Daily 30”-1’ Pre-workoutT-Spine Daily 30”-1’ Pre-workout



Day 1Explosive/Power WorkExercise 1 2 3 4 Comments RestHigh pulls 2x5 3x5 3x5 3x5 Jump & shrug 90-120”


Day 1 (Continued)Strength TrainingExercise 1 2 3 4 Comments Rest1A) RDL 2x10 3x10 3x10 3x8 Chest up, back flat throughout, finish with

glutes60-90”

1B) Split stance cable row 2x10 3x10 3x10 3x8 Stomach & glutes tight, no rotating 60-90”2A) Offset split squat (ipsi-lateral)

2x10 3x10 3x10 3x8 Control ascent/descent & avoid knee valgus

60-90”

2B) Split stance cable press

2x10 3x10 3x10 3x8 Stomach & glutes tight, chest out 60-90”

3A) Half-kneeling cable chop

3x8 3x8 3x10 3x10 Stomach & glutes tight, perfect alignment 30”

3B) External rotation on knee

2x8 2x8 2x10 2x10 Set scapulae, rotate from shoulder 30”

3C) Prone Y, T, I from floor 2x6 2x8 2x10 2x12 Drive from scapulae 60”

Energy System Training: Kettlebell Swings on the MinuteIntensity Recovery Repeats Comments


11 Be sure to finish with the glues. Think about staying/fin-ishing tall and finish with the hips.


12


13


14


SAMPLE PROGRAMS | 9

Day 2Explosive/Power WorkExercise 1 2 3 4 Comments RestBox jumps 2x5 3x5 3x5 3x5 Explode up; “Ninja” landings 60-90”

Strength TrainingExercise 1 2 3 4 Comments Rest1A) Front squat to box 2x10 3x10 3x10 3x8 Chest up, back flat throughout, push

knees out60-90”

1B) Sidelying lat pull down 2x10 3x10 3x10 3x8 60-90”2A) Offset step-up (ipsilat-eral)

2x10 3x10 3x10 3x8 60-90”

2B) Single arm KB over-head press

2x10 3x10 3x10 3x8 Stay tall, stomach & glutes tight 60-90”

3A) Tall kneeling Pallof press ISO

3x15 3x20 3x25 3x30 Stomach & glutes tight throughout, sets measured in seconds

30”

3B) Face pull 2x8 2x8 2x10 2x10 30”3C) Adducted band internal rotation

2x8 2x8 2x10 2x10 60”

Energy System Training: Med Ball SeriesIntensity Recovery Repeats Comments

Week 1 1 Series 90” 3 1) 20 kneeling overhead throws2) 20 half-kneeling chest pass (R)3) 20 half-kneeling chest pass (L)4) 20 Quick slams

Week 2 1 Series 90” 4Week 3 1 Series 90” 5Week 4 1 Series 90” 6







Day 1Explosive/Power WorkExercise 1 2 3 4 Comments RestPower clean 2x5 3x5 3x5 3x5 Push away from floor; jump explosively,

punch elbows through90-120”

Strength TrainingExercise 1 2 3 4 Comments Rest1A) Trap bar deadlift 2x8 3x8 3x8 3x6 Neutral spine, knees out 90-120”1B) Single arm dumbbell bench press

2x8 3x8 3x8 3x6 Stomach & glutes tight, no rotating 90”

2A) Offset split squat (con-tralateral)

2x8 3x8 3x8 3x6 Control ascent/descent & avoid knee valgus

90”

2B) Unsupported dumbbell row

2x8 3x8 3x8 3x6 Chest out, back flat 90”

3A) Half kneeling cable lift 3x8 3x8 3x10 3x10 Stomach & glutes tight, perfect alignment 30”

SAMPLE PROGRAMS | 11

Strength Training (Continued)3B) External rotation at 90 2x8 2x8 2x10 2x10 Set scapulae, rotate from shoulder 30”3C) Bent over Y, T, I 2x6 2x8 2x10 2x12 Drive from scapulae 60”

Energy System Training: Heavy Kettlebell SwingsIntensity Recovery Repeats Comments

Week 1 10” 60” 10 5’ of active rest in between series in weeks 2, 3, & 4

Week 2 10” 60” 10, 5Week 3 10” 60” 10, 5Week 4 10” 60” 10, 10


Day 2Explosive/Power WorkExercise 1 2 3 4 Comments RestBox jumps 2x5 3x5 3x5 3x5 Explode up, work on balanced landing 90”

Strength TrainingExercise 1 2 3 4 Comments Rest1A) Safety bar squat to box 2x8 3x8 3x8 3x6 Chest up, back flat throughout 90-120”1B) Chin up ISO 2xA-

LAP3xA-LAP

3xA-LAP

3xA-LAP

Chest touches bar; over 20”= add resis-tance

90”

2A) Offset step-up (contra-lateral)

2x8 3x8 3x8 3x6 90”

2B) Seesaw KB overhead press

2x8 3x8 3x8 3x6 Stay tall, stomach & glutes tight 90”

3A) Pallof press ISO 3x15 3x20 3x25 3x30 Stomach & glutes tight throughout, sets measured in seconds

30”

3B) Single arm face pull 2x8 2x8 2x10 2x10 30”

Energy System Training: Battling RopesIntensity Recovery Repeats Comments

Week 1 8” 52” 10Week 2 8” 52” 12Week 3 8” 52” 13Week 4 8” 52” 15






Activation/Acute Corrective Exercise Sets x Reps Comments1A) Rectus femoris stretch 2-3 x 30” Stomach/glutes tight throughout1B) Glute bridge 2-3 x 10 Stomach tight, squeeze glutes1C) Sidelying clams 2-3 x 10 Core tight, rotate from hip not lower back1D) Neck work: Flexion 2 x 20 Cervical spine neutral, use hip flexion with neutral spine1E) Neck work: Extension 2 x 20 Cervical spine neutral, use hip extension with neutral

spine


punch elbows through2-3’

Strength TrainingExercise 1 2 3 4 Comments RestTraditional deadlift 2x6 3x6 3x6 3x5 Neutral spine, pull from blocks if needed 2-3’Romanian deadlift 2x8 3x8 3x8 3x6 Stay tall & avoid knee valgus collapse 90-120””Barbell split squat, front squat grip


Tall kneeling cable chop 3x8 3x8 3x10 3x10 Stomach & glutes tight, perfect alignment 60”



Week 1 10” 60” 10, 10 5’ of active rest in between series in weeks 2, 3, & 4

Week 2 10” 60” 10, 10Week 3 10” 60” 10, 10Week 4 10” 60” 10, 10


Day 2Explosive/Power WorkExercise 1 2 3 4 Comments RestMini hurdle to box jumps 2x5 3x5 3x5 3x5 Explode up, work on balanced landing 2’

Strength TrainingExercise 1 2 3 4 Comments RestDumbbell rows 3x8 4x8 4x8 4x6 Pull through elbows, squeeze back 120”Alternating dumbbell bench press

2x8 3x8 3x8 3x6 120”

Inverted row 2x6 3x6 3x8 3x8 60-90”Push up 2x6 3x8 3x8 3x6 60-90”Offset kettlebell farmer’s carry

3x50 3x50 3x50 3x50 Sets measured in feet 60”

Energy System Training: Medicine Ball ThrowsIntensity Recovery Repeats Comments







Activation/Acute Corrective Exercise Sets x Reps Comments1A) Rectus femoris stretch 2-3 x 30” Stomach/glutes tight throughout1B) Glute bridge 2-3 x 10 Stomach tight, squeeze glutes1C) Sidelying clams 2-3 x 10 Core tight, rotate from hip not lower back1D) Neck work: Flexion 2 x 20 Cervical spine neutral, use hip flexion with neutral spine1E) Neck work: Extension 2 x 20 Cervical spine neutral, use hip extension with neutral

spine


punch elbows through2-3’

Strength TrainingExercise 1 2 3 4 Comments RestBack squat to box 2x8 3x8 3x8 3x6 Chest up, back flat, & knees out 2-3’Barbell step up, front squat grip

2x8 3x8 3x8 3x6 Stay tall & avoid knee valgus collapse 90-120”

Single leg Romanian deadlift


Half-kneeling cable chop 3x8 3x8 3x10 3x10 Stomach & glutes tight, perfect alignment 60”



Week 1 10” 60” 10, 10 5’ of active rest in between series in weeks 2, 3, & 4

Week 2 10” 60” 10, 10Week 3 10” 60” 10, 10Week 4 10” 60” 10, 10


Day 2Explosive/Power WorkExercise 1 2 3 4 Comments RestMini hurdle to box jumps 2x5 3x5 3x5 3x5 Explode up, work on balanced landing 2’

Strength TrainingExercise 1 2 3 4 Comments RestBand-assisted chin-ups 2x6 3x6 3x8 3x8 Chest touches bar 120”2 kettlebell overhead press 2x8 3x8 3x8 3x6 90”2-rope face pull 2x8 2x8 2x10 2x10 60”Tricep work 2x8 3x8 3x8 3x6 60”Bicep work 2x8 3x8 3x8 3x6 60”Ball rollout 3x8 3x8 3x10 3x10 60”






PreRoutineSoft-Tissue Mobilization: Foam Roller/BallLocation Frequency Reps TimingSpine diagonal extension Daily 30”-1’ Pre-workoutCalves (Tiger Tail) Daily 30”-1’ Pre-workoutHips Daily 30”-1’ Pre-workoutFeet Daily 30”-1’ Pre-workout

Dynamic Warm-Up/Mobility Exercises (10 each)Ankle band tractionJS band diagonals (increase band tension as tolerated)Gastroc/soleus stretchStatic single leg balance forward and back reach x 10Bear crawl 2 x 15 feetCrab walk 2 x 15 feetHigh knees A skip Down and back runwayLateral slide Down and back runwayCarioca Down and back runwayGroiner + twist & reach x 10Split stance rotation x 10Shoulder circles 10 forward/backward big & littleWall sprint stance x 10 each sideBack to wall flexion x 10Scapular wall slide x 10Kettlebell Romanian deadlift stretch 2 x 12; Hold kettlebell behind back and flex forwardSuitcase carry 2 x 2Kettlebell shoulder carry walk 2 x 2

Day 1Explosive/Power WorkExercise Sets/Reps Comments RestMed ball side chest pass 2x20180 degree jumps 2x10Getup and go (retrieve ball) 2x10 Athlete prone, drop ball 15 feet away, ath-

lete tries to retrieve ball before it bounces twice

Strength TrainingExercise 1 2 3 4 Comments Rest1A) Kettlebell goblet squat 2x8 3x8 2x10 3x10 60”1B) Incline push up 2x8 3x8 2x10 3x10 60”


Day 2Explosive/Power WorkExercise Sets/Reps Comments RestSingle leg med ball throw/catch

2 x 20

Low hurdle jump 2 x 12 Use single hurdle, jump over, turn, jump again

Lateral slide 15 feet with ball retrieval

2 x 4 rounds Cones 15 feet apart, toss ball for athlete to retrieve

Strength TrainingExercise 1 2 3 4 Comments Rest1A) Overhead squat 2x10 3x10 2x8 3x8 Goblet squat down, grab stick and over-

head squat up60”

1B) Alternating bent over dumbbell row

2x8 3x8 2x10 3x10 Dumbbell on floor, reach down and row, alternating arms

60”

1C) Shoulder matrix 2x8 3x8 2x10 3x10 Bent, lateral, and front raise 60”1D) Inchworm 2x8 3x8 2x10 3x10 Bend over and put hands to floor, walk

hands to pushup position, walk feet to hands, repeat

60”

2) Side bridge 1 2x6 2x8 2x10 2x10 30-60”




Strength Training (Continued)1C) Inverted row 2x8 3x8 2x10 3x10 60”1D) Turkish get up 2x6 3x8 2x10 2x10 Use shoe for load to start 60”2) Plank 2x6 2x8 2x10 2x10

Energy System TrainingIntensity Recovery Repeats Comments

Week 1Week 2Week 3Week 4






Day 1Explosive/Power WorkExercise Sets/Reps Comments RestSingle leg med ball side chest pass on wall

2x20

6 inch forward hurdle 2x106 inch step up 2x10” Forward and lateral; Max step ups in 10”;

one set equals forward and lateral for 10” each

Strength TrainingExercise 1 2 3 4 Comments Rest1A) Front squat to box 2x10 3x10 2x8 3x8 60-90”1B) Incline push up 2x10 3x10 2x8 3x8 60”


Day 2Explosive/Power WorkExercise Sets/Reps Comments RestSingle leg overhead 2 x 206 inch lateral hurdle jump 2 x 12 Good landing, reset, jump180 + 180 jump 2 x 8 Jump 180 degrees, immediate jump in

opposite direction

Strength TrainingExercise 1 2 3 4 Comments Rest1A) Split squat 2x10 3x10 2x8 3x8 60-90”1B) Alternating dumbbell shoulder press

2x12 3x12 2x10 3x10 60”

2A) Unsupported dumbbell row

2x12 3x12 2x10 3x10 60”

2B) Kneeling cable chop 2x10 2x10 2x8 2x8 Bend over and put hands to floor, walk hands to pushup position, walk feet to hands, repeat

60”

3) Prone Y 2x10 2x10 2x8 2x8 30-60”




Strength Training (Continued)2A) Blast strap inverted row

2x10 3x10 2x8 3x8 60”

2B) Turkish get up 2x3 3x3 2x4 3x4 60”3) Plank 2x20 2x20 2x30 2x30 Sets measured in seconds 30-60”








Day 1Explosive/Power WorkExercise Sets/Reps Comments RestChest pass on wall 2x20Box jump up 2x8 Soft landing6 inch step up side to side 2x15” Max step ups in 15”

Strength TrainingExercise 1 2 3 4 Comments Rest1A) Front squat to box 2x8 3x8 2x6 3x6 60-90”1B) Incline push up 2x8 3x8 2x6 3x6 60”2A) Band chin up 2x10 3x10 2x8 3x8 60”2B) Kneeling cable lift 2x12 3x12 2x10 3x10 60”3) Plank with leg raise 2x4 2x5 2x6 2x6 30-60”


Day 2Explosive/Power WorkExercise Sets/Reps Comments RestOverhead throw 2 x 20Speed ladder in-n-out drill 2 x 4

360 jumps 2 x 5 each side

Strength TrainingExercise 1 2 3 4 Comments Rest1A) Back lunge 2x10 3x10 2x8 3x8 60-90”1B) Standing barbell press 2x12 3x12 2x10 3x10 60”2A) Dumbbell row 2x12 3x12 2x10 3x10 60”2B) Standing cable chop 2x10 2x10 2x8 2x8 Bend over and put hands to floor, walk

hands to pushup position, walk feet to hands, repeat

60”

3) Prone row to external rotation

2x12 2x12 2x8 2x8 30-60”











Day 1Explosive/Power WorkExercise Sets/Reps Comments RestCross body side chest pass

2x20 Inside leg forward

6 inch hurdle jump to box jump up

2x5

Single leg lateral line jump 2x15” Max in 15”

Strength TrainingExercise 1 2 3 4 Comments Rest1A) Trap bar deadlift 2x8 3x8 2x6 3x6 60-90”1B) Incline push up 2x8 3x8 2x6 3x6 60”2A) Parallel grip band chin up

2x8 3x8 2x6 3x6 60”


Day 2Explosive/Power WorkExercise Sets/Reps Comments RestSingle leg cross body side chest pass

2 x 20 Inside leg is support leg

Speed ladder zig-zag drill 2 x 4

4 corner dot drill 2 x 5 each side

Strength TrainingExercise 1 2 3 4 Comments Rest1A) High knee step up 2x10 3x10 2x8 3x8 60-90”1B) Standing barbell press 2x10 3x10 2x8 3x8 60”2A) Dumbbell row 2x10 3x10 2x8 3x8 60”2B) Barbell twist 2x12 2x12 2x12 2x12 Progress load as tolerated 60”3) Face pull 2x12 2x12 2x8 2x8 30-60”




Strength Training (Continued)2B) Standing cable lift 2x12 3x12 2x10 3x10 60”3) Forward ball roll 2x12 2x12 2x12 2x12 30-60”







Dynamic Warm-Up/Mobility Exercises (10 each)Ankle band tractionJS band diagonals (increase band tension as tolerated)Gastroc/soleus stretchStatic single leg balance forward and back reach x 10Bear crawl 2 x 15 feetCrab walk 2 x 15 feetHigh knees A skip Down and back runwayLateral slide Down and back runwayCarioca Down and back runwayGroiner + twist & reach x 10Split stance rotation x 10Shoulder circles 10 forward/backward big & littleWall sprint stance x 10 each sideBack to wall flexion x 10Scapular wall slide x 10Single leg Romanian deadlift x 10Back lunge x 10Side split squat x 10

Day 1Explosive/Power WorkExercise Sets/Reps Comments RestRotational med ball slam 2x206 inch drop to box jump up 2x5Slalom jump 2x15” Max in 15”; use slant board

Strength TrainingExercise 1 2 3 4 Comments Rest1A) Barbell box squat 2x6 3x6 2x5 3x5 60-90”1B) Alternating dumbbell bench press

2x10 3x10 2x8 3x8 60”

2A) Chin up 2x6 3x6 2x5 3x5 60”2B) Single leg Romanian deadlift

2x10 3x10 2x8 3x8 60”


Day 2Explosive/Power WorkExercise Sets/Reps Comments RestOverhead throw step med ball

2 x 12 Max effort, half reps each side

Single leg triangle hop 2 x 10

Strength TrainingExercise 1 2 3 4 Comments Rest1A) Crossover step up 2x10 3x10 2x8 3x8 60-90”1B) Alternating explosive grappler press

2x10 3x10 2x8 3x8 60”

2A) One arm bent over dumbbell row

2x10 3x10 2x8 3x8 Parallel stance 60”

2B) Prone Y 2x12 2x12 2x12 2x12 60”3) Standing low cable lift with step with rope handle

2x12 2x12 2x12 2x12 30-60”

Energy System Training: ProwlerIntensity Recovery Repeats Comments

Week 1 100 feet 30-60” 4 50 lbs. on sledWeek 2 100 feet 30-60” 4Week 3 100 feet 30-60” 6Week 4 100 feet 30-60” 6


Strength Training (Continued)3) Swiss ball prone jack-knife

2x8 2x10 2x12 2x12 60”

Energy System Training: Suitcase CarryIntensity Recovery Repeats Comments

Week 1 100 feet 30-60” 4Week 2 100 feet 30-60” 4Week 3 100 feet 30-60” 6Week 4 100 feet 30-60” 6





Dynamic Warm-Up/Mobility Exercises (10 each)Bear crawl 2 x 15 feetCrab walk 2 x 15 feetHigh knees A skip Down and back runwayLateral slide Down and back runwayCarioca Down and back runwayGroiner + twist & reach x 10Split stance rotation x 10Shoulder circles 10 forward/backward big & littleWall sprint stance x 10 each sideBack to wall flexion x 10Scapular wall slide x 10Single leg Romanian deadlift x 10Back lunge x 10Side split squat x 10

ActivationExercise Sets/Reps NotesSide-lying adduction 2 x 10 Turn toes up, leg straightSide-lying clam 2 x 10 Rotate from the hipsGlute bridge 2 x 10 Squeeze & liftPallof press with lateral step

2 x 10 Stay tall & light

Day 1Explosive/Power WorkExercise Sets/Reps Comments RestTall kneeling med ball chest pass

2x20

Box jump up 2x5Slalom jump 2x15” Max in 15”; use slant board

Strength TrainingExercise 1 2 3 4 Comments Rest1) Barbell box squat 2x10 3x10 3x8 3x6 Low bar, hips back 60-90”


Day 2Explosive/Power WorkExercise Sets/Reps Comments RestTall kneeling overhead med ball throws

2 x 12 Tight & tall throughout

Agility ladder: Icky shuffle 2 x 4

Strength TrainingExercise 1 2 3 4 Comments Rest1) Romanian deadlift 2x10 3x10 3x8 3x8 60-90”2A) 90/90 Split squat 2x10 3x10 2x8 3x8 60”2B) Incline push up 2x8 3x8 3x10 3x10 60”3A) Hip dominant back extension

2x8 3x8 3x8 3x10 60”

3B) Half kneeling kettlebell rotational press

2x10 3x10 2x8 3x8 60”

4) Side pillar with leg raise 3x20 3x25 3x25 3x30 All sets measured in seconds 60”

Energy System Training: Offset Sled DragsIntensity Recovery Repeats Comments

Week 1 100 feet 30-60” 4 50 lbs. on sledWeek 2 100 feet 30-60” 4Week 3 100 feet 30-60” 6Week 4 100 feet 30-60” 6


Strength Training (Continued)2A) Pull throughs 2x10 3x10 3x8 3x8 60”2B) Half kneeling cable press

2x10 3x10 3x10 3x8 60”

3A) Single leg Romanian deadlift

2x10 3x10 3x10 3x8 60”

3B) Half kneeling cable row 2x10 3x10 3x10 3x8 60”3C) Pillar hold on physio-ball

3x20 3x25 3x25 3x30 Neutral spine; Sets measured in seconds 60”

Energy System Training: Offset Farmer’s WalksIntensity Recovery Repeats Comments

Week 1 100 feet 30-60” 4Week 2 100 feet 30-60” 4Week 3 100 feet 30-60” 6Week 4 100 feet 30-60” 6








Day 1Explosive/Power WorkExercise Sets/Reps Comments RestForward med ball throws between legs

2x8 Be explosive!

Strength TrainingExercise 1 2 3 4 Comments Rest1) Barbell box squat 2x10 3x10 3x8 3x6 Low bar, hips back 60-90”2A) Single arm Romanian deadlift

2x8 3x8 3x8 3x6 Romanian deadlift with dumbbell in one hand

60-90”


Day 2Explosive/Power WorkExercise Sets/Reps Comments RestOverhead med ball throw with step

2 x 8 Be explosive

Strength TrainingExercise 1 2 3 4 Comments Rest1) Trap bar deadlift 2x6 3x6 3x5 3x5 90”2A) Single leg Romanian deadlift

2x8 3x8 3x8 3x6 60-90”

2B) Inverted row 2x8 3x8 3x8 3x6 60”3A) Low-to-high cable lift 2x8 3x8 3x8 3x6 60”3B) Incline push up 2x8 3x8 3x8 3x6 60”4) Side plank 3xA-

LAP3xA-LAP

3xA-LAP

3xA-LAP

All sets measured in seconds 60”




Strength Training (Continued)2B) Split stance cable press

2x8 3x8 3x8 3x6 60”

3A) Reverse lunge 2x8 3x8 3x8 3x6 60”3B) Split stance cable row 2x10 3x8 3x8 3x6 60”4) Front plank 3xA-

LAP3xA-LAP

3xA-LAP

3xA-LAP

60”










Day 1Explosive/Power WorkExercise Sets/Reps Comments RestForward med ball throws between legs

2x8 Be explosive!

Strength TrainingExercise 1 2 3 4 Comments Rest1) Barbell box squat 2x6 3x6 3x6 3x5 Low bar, hips back 90”2A) Romanian deadlift 2x8 3x8 3x8 3x6 60-90”


Day 2Explosive/Power WorkExercise Sets/Reps Comments RestOverhead med ball throw with step

2 x 8 Be explosive

Strength TrainingExercise 1 2 3 4 Comments Rest1) Trap bar deadlift 2x6 3x6 3x5 3x5 Chest out, hips back 90”2A) Single leg Romanian deadlift

2x8 3x8 3x8 3x6 60-90”

2B) Blast strap row 2x8 3x8 3x8 3x6 60”3A) Lateral split squat 2x8 3x8 3x8 3x6 Toes forward, sit back 60”3B) Blast strap push up 2x8 3x8 3x8 3x6 60”4) Side plank 3xA-

LAP3xA-LAP

3xA-LAP

3xA-LAP

60”




Strength Training (Continued)2B) Split stance cable press in standing

2x8 3x8 3x8 3x6 60”

3A) Forward lunge 2x8 3x8 3x8 3x6 60”3B) Split stance cable row in standing

2x8 3x8 3x8 3x6 60”

4) Front plank 3xA-LAP

3xA-LAP

3xA-LAP

3xA-LAP

60”










Day 1Explosive/Power WorkExercise Sets/Reps Comments RestGranny med ball toss 2x5 Be explosive!

Strength TrainingExercise 1 2 3 4 Comments Rest1) Barbell box squat 3x6 3x6 3x5 2x5 Low bar, hips back 90-120”2A) Barbell split squat 3x8 3x8 3x6 2x6 90”


Day 2Explosive/Power WorkExercise Sets/Reps Comments RestClean grip Olympic lift hip technique

3 x 6 Arms locked & drive from hips

Strength TrainingExercise 1 2 3 4 Comments Rest1) Traditional deadlift 3x6 3x6 3x5 2x5 Chest out, hips back 120”2A) Single leg Romanian deadlift

3x8 3x8 3x6 2x6 90”

2B) Band assisted chin up 3x8 3x8 3x6 2x6 90”3A) Offset ipsilateral step up

3x8 3x8 3x6 2x6 90”

3B) Tall kneeling overhead press

3x8 3x8 3x6 2x6 90”

4) Tall kneeling Pallof Press ISO

3x15 3x20 3x25 3x30 All sets measured in seconds 60”




Strength Training (Continued)2B) Single arm dumbell bench press

3x8 3x8 3x6 2x6 90”

3A) Ball leg curls 3x6 3x8 3x8 2x6 90”3B) Unsupported dumbbell row

3x8 3x8 3x6 2x6 90”

4) Ball roll out 3x8 3x8 3x10 3x10 60”










Day 1Explosive/Power WorkExercise Sets/Reps Comments RestBox jumps 3x5 Hips & knees back. “Ninja” landing

Strength TrainingExercise 1 2 3 4 Comments Rest1) Safety bar box squat 3x8 3x8 3x6 2x6 90-120”2A) Dumbbell Bulgarian split squat

3x8 3x8 3x6 2x6 90”


Day 2Explosive/Power WorkExercise Sets/Reps Comments RestHigh pull 3 x 6 Arms locked & drive from hips

Strength TrainingExercise 1 2 3 4 Comments Rest1) Traditional deadlift 3x5 3x5 3x4 2x4 Chest out, hips back 120”2A) Single leg Romanian deadlift

3x8 3x8 3x6 2x6 90”

2B) Band assisted chin up 3x6 3x6 3x5 2x5 90”3A) Offset contralateral step up

3x8 3x8 3x6 2x6 90”

3B) Barbell overhead press 3x8 3x8 3x6 2x6 90”4) Half kneeling Pallof Press ISO

3x15 3x20 3x25 3x30 All sets measured in seconds 60”




Strength Training (Continued)2B) Bent over barbell row 3x8 3x8 3x6 2x6 90”3A) Single leg ball leg curls 3x6 3x8 3x6 2x6 90”3B) Alternating dumbbell bench

3x8 3x8 3x6 2x6 90”

4) Ab wheel roll out 3x6 3x6 3x8 3x8 60”










Day 1Explosive/Power WorkExercise Sets/Reps Comments RestLow hurdle to box jumps 3x5 Hips & knees back. “Ninja” landing

Strength TrainingExercise 1 2 3 4 Comments Rest1) Front squat 3x8 3x8 3x6 2x6 90-120”2A) Dumbbell split squat 3x8 3x8 3x6 2x6 90”


Day 2Explosive/Power WorkExercise Sets/Reps Comments RestPower clean 3 x 5 Arms locked & drive from hips

Strength TrainingExercise 1 2 3 4 Comments Rest1) Traditional deadlift 3x5 3x5 3x4 2x4 Chest out, hips back 120”2A) Romanian deadlift 3x8 3x8 3x6 2x6 90”2B) Band assisted chin up 3x6 3x6 3x8 2x5 90”3A) Offset ipsilateral step up

3x8 3x8 3x6 2x6 90”

3B) Barbell overhead press 3x8 3x8 3x6 2x6 90”4) Half kneeling cable chop 3x8 3x8 3x10 3x10 60”




Strength Training (Continued)2B) Chest supported row 3x8 3x8 3x6 2x6 90”3A) Glute/ham raise nega-tive

3x6 3x8 3x8 2x6 90”

3B) Dumbbell bench 3x8 3x8 3x6 2x6 90”4) Ab wheel roll out 3x8 3x8 3x10 3x10 60”





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General Warm-Up (5-10 min):All exercises performed twice over a 15 meter distance

- Forward jog, backward jog, side shuffle, carioca x 2- Deep sumo squat and spin- Lateral lunge and spin- Knee hug to forward lunge to hamstring stretch- Reverse lunge with twist

Specific Warm-Up (5-10 min): Each exercise performed twice

3 Way Twisting Lunge: 5 each direction, each leg

Start standing with your feet wider than shoulder width apart. Go down into a deep lateral lunge on the right leg. Hold for 1 second and then rotate into a forward lunge on the right leg. Hold that position for one second and place the left hand down on the ground on the inside of the right foot. Spin your feet so that they face to the right - you will be in a lateral lunge again with your left leg straight and crossed underneath the right. Hold for 1 second and then rotate back into the forward lunge and finally back into the lateral lunge position. Repeat 5 times on one leg and repeat on the opposite leg.

Single Leg Straight Leg Deadlift: 5 each leg

Start standing on one leg with the knee slightly bent and your arms by your sides. Keeping the hips level and the arms straight out to the sides, lower your upper body down to parallel while simultaneously reaching your back leg up and out towards the back wall. Make sure that you never round your back at any point during the exercise. Your hips and shoulders should always be ‘square’ to the floor. Perform all repetitions on one leg and then switch.

Around The World Leg Rotation: 5 each leg

Start standing on one leg with the knee slightly bent and your arms by your sides. Raise one leg up in front of you until it is parallel with the ground and then reach the leg straight out to the side while keeping the chest up. Keep rotating the leg around and as it moves behind you, lean forward so that you are in a straight leg

Conditioning Program

Muscular Endurance Conditioning ProgramKim McCullough


deadlift position. Stand up as you swing the leg back out in front of you and repeat until all repetitions are complete - trying not to put the leg down at all in between repetitions.

Conditioning Workout:Do each exercise for the time prescribed and go through the circuit twice before taking a rest.

- Hands behind head feet close squats: 20 seconds- Forward lunge hold: 20 seconds each leg- Hands overhead feet wide squat: 20 seconds- Single leg squat hold: 20 seconds each leg

When you repeat this 4 exercise circuit twice, it equals 1 “period”

Week 1: Do 2 “periods” with a 4 minute rest between each period




Week 5: Do 3 “periods” with a 4 minute rest between each period, changing the lunge and single leg squat to a movement exercise instead of a hold

EXERCISE DESCRIPTIONS:

Hands Behind Head Feet Close Squat: Feet must be no further apart than hip width. Keep hands behind head as you squat down as low as possible while keeping heels down and chest up. Repeat movement for 20 seconds.

Long Forward Lunge Hold: Get into and maintain a long forward lunge position with chest up, hips forward and both legs at 90 degrees. The back knee should be two inches above the ground. Hold for 20 seconds on each leg.

Arms Overhead Wide Squat: Reach arms up straight overhead and place feet slightly wider than shoulder width apart. Keeping your arms overhead, squat down as low as possible while maintaining chest up and heels down. Keep arms up overhead as you continue to squat up and down for 20 seconds.

Single Leg Squat Hold: Standing one leg, squat down into a low


position (knee bent, hips back and chest up). The knee of the leg that is off the ground should be touching the middle of the calf of the working leg. Maintain this position for 20 seconds before switching sides.

Recovery:- 5 minute easy jog- Stretches:

Kneeling Hip Flexor StretchPurpose: Elongate the hip flexorsStart out in a kneeling position with both knees at a 90 degree angle. Pull your arms straight up overhead, squeezing your biceps by your ears. Lean your weight forward slightly on your front leg and pull your hands up towards the ceiling to increase the stretch through the front of the back leg. Make sure that you aren’t leaning back but instead thinking about making yourself as tall as possible. Hold for 1 minute on each side.

Side Lying Quadriceps StretchPurpose: Elongate the hip flexors and quadricepsThis stretch is a little tricky to get into initially, but does a terrific job of stretching out the hip flexor and quadriceps of the leg that is being pulled back. Start lying on your side and grab on underneath the knee of the leg that is closest to the floor. Reach back and grab the shin or foot of the top leg and pull your heel towards your buttocks. Make sure that you stay on your side and aren’t pulling yourself over onto your back. To increase the stretch, squeeze the glute (butt) of your top leg and push your hips forward slightly. Hold for 1 minute each side.

Kneeling Figure 4 Glute StretchPurpose: Elongate the external rotators of the hipThis is a stretch that is commonly performed on the ice and is equally effective when performed off the ice. Start out in a kneeling position and use your hand to pull one leg into the bent position with the outside of your knee touching the floor. Straighten out your back leg behind you. If you are unable to position your front leg at 90 degrees, you can move your front heel closer to your hips. Make sure that you are not rolling out onto the side of the front leg and that your hips are even relative to the floor. Hold for 1 minute on each side.

Knees Wide Groin StretchPurpose: Elongate the hip adductors (groin)Start out on your hands and knees. Slowly move your knees as wide apart as possible while keeping your toes pointing out to the side. Use your hands to support yourself in this position and push your body back towards your feet slightly to increase the stretch. If this bothers your knees, bring your feet closer together. Hold for 1 minute.


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Lateral Speed Program

Lateral Speed ProgramMike Robertson

Component General Warm-up

Dynamic Warm-up

Specific Warm-up

Specific Prep

Movement Skill

Applied Skill

Game

Exercise Circle tag Ground based

Spin & switch

Single leg balance

Side shuffle to stick

Red/blue/1/2 Side shuffle tag

Phase 1 6 per group, 6X total, 10” on, 20” off

Each exer-cise 2X over 10 m with jog back

Shuffle 2X over 15m distance

2X 15” each leg, eyes open

3X each leg over 5 m

4X each for 10” over 4 m distance

4 rounds of 60” 3 people “it”

Phase 2 6 per group, 6X total, 15” on 20” off


Shuffle 3X over 15 m distance

2X 15” each leg with eyes closed






Shuffle 4X over 15 m distance

2X 15” each leg with eyes open touchdown






Carioca 3X over 15 m distance

2X 15” each leg with eyes closed touchdown

4X each leg over with transition to return





Carioca 4X over 15 m distance

2X 15” each leg partner push

5X each leg over with transition to return

5X each for 10” over 4 m distance, add in A/B

4 rounds of 60” 4 people “it,” do ca-rioca instead


EXERCISE DESCRIPTIONS:

Circle TagSplit athletes into small groups of 6 players. Have one player start as the ‘chaser’ and have the rest of the athletes link arms to make a small circle. The ‘chaser’ chooses a player from the circle that they want to ‘chase’. When the instructor says ‘Go’, the ‘chaser’ starts running outside the circle to try to touch the ‘chasee’. The players in the circle must work together to keep the ‘chasee’ from being tagged by constantly reacting to the ‘chaser’s’ changes of direction. The drill continues until the ‘chasee’ is tagged or after 15 seconds (whichever comes first). The ‘chasee’ then becomes the ‘chaser’ and the ‘chaser’ joins the circle. Continue the drill until every athlete has the opportunity to be the ‘chaser’.

Ground Based Warm-UpPerform any combination of ground-based warm-up drills. One example might be to to use a combination of bear crawl, crab walk, spiderman, inchworm, cartwheels and somersaults - all while moving linearly and laterally.

Spin and SwitchAthletes start in a low athletic position ready to shuffle sideways. On go, the athletes start shuffling down towards the far cone as fast as possible. When the instructor yells “spin”, the athletes keep traveling towards the far cone but turn to face the opposite direction. When the instructor yells “switch”, the athletes change the direction of their shuffle and head back towards their original start position. You can progress the difficulty of the drill by yelling out commands more quickly or by having the athletes perform carioca instead of side shuffling. The drill is complete once the athletes reach the far cone.

Single Leg BalanceStanding one leg, squat down into a low position (knee bent, hips back and chest up). The knee of the leg that is off the ground should be touching the middle of the calf of the working leg. For the touch down version, keep the chest up position while squatting up and down on the standing leg. For the partner push version, maintain that low position while a partner moves around you and taps you just enough to challenge your balance.


Side Shuffle To StickSplit your athletes into two groups and have them form two single-file lines behind two pylons that are 2m apart. Place two more pylons 5m in front of these cones. Have the first two athletes turn to face one another. Have the athletes shuffle sideways as fast as possible (keeping hips low and a wide base of support) and then stop on the outside foot once they reach the cone 5m away. The athletes must hold their balance before returning to the back of the line. All athletes perform the drill shuffling in one direction and then switch over to the other side. Make sure the athletes shuffle at a speed that they can control on the deceleration. Each athlete should go 4x in each direction.

Red/Blue/1/2Place a row of pylons 4 meters away from another row of pylons. Have the athletes stand at the halfway point between the two rows. Designate one row of pylons as ‘Red’ and ‘One’ and the other row as ‘Two’ and ‘Blue’. When the instructor yells out ‘Red’, the athletes must side shuffle to that designated cone and return back to the next cone as quickly as possible to await the next call. The instructor must call out the next instruction quick enough so that the athletes must make a quick decision (don’t have them hanging out in the middle).

Side Shuffle TagUse pylons to create a 10 meter by 10 meter square - based on having 10-15 athletes in the game. Adjust the size of the tag area based on the number of athletes involved. Choose 3 athletes to be “It”. Athletes must ONLY side shuffle to tag each other & avoid being tagged. If an athlete is caught, they must leave the tag area and do 2 burpees (or 3 pushups, or anything you choose) before being allowed back into the game.


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Summer Camp Training Program

5 Day Training PlanThis program can be implemented one of two ways: either by focusing on a different ability each day (balance one day, speed the next) or by touching on each of the abilities every day. I’ve had success running it both ways - you will have to gauge the attention span and athleticism of your group to determine which method will work best for you. These training sessions are designed to last 1 hour.

Plan 1: Different Ability Each Day Plan 2: All Abilities Each DayDay One: Balance Day One: Dynamic Warm-up = 10 minutes Dynamic Warm-up = 10 minutesSingle Leg Partner Taps/Pushes Single Leg Partner Taps/PushesScramble to Balance Quick Ups Reaction SprintsSingle Leg Push/Pull (Tug of War) Circle TagSingle Leg Hops (Red light/Green light) Lunges with Partner RowsSingle Leg Battle (Chicken Fight) Calf Tag

Day Two: Speed Day Two:Dynamic Warm-up = 10 minutes Dynamic Warm-up = 10 minutesReaction Sprints Scramble to Balance Quick-UpsStick Drop Partner Sprints Stick Drop Partner SprintsJersey Let Go Partner Sprints Lateral Shuffle to Balance/HopPartner Chase Sprints SL Squats with Partner Push-ups Red/Blue/One/Two

Day Three: Agility Day Three:Dynamic Warm-up = 10 minutes Dynamic Warm-up = 10 minutesCircle Tag Single Leg Push/Pull (Tug War)Lateral Shuffle to Balance Jersey Let Go Partner SprintsPartner Lateral Mirror Drill Partner Lateral Mirror DrillABCD/1234 Lateral Lunges with Spider Walks Rock/Paper/Scissors Tag

Summer Program: Suitable for Ages 6-9, 10-13Kim McCullough


Day Four: Strength Day Four:Dynamic Warm-up = 10 minutes Dynamic Warm-up = 10 minutesLunges SL Hops (Red light/Green light)Partner Rows Partner Chase SprintsSingle Leg Squats ABCD/1234Bridge Push-ups Wheelbarrow Obstacle CourseLateral Spider Walks Team Speed Tag

Day Five: Games Day Five:Dynamic Warm-up = 10 minutes Dynamic Warm-up = 10 minutesCalf Tag Single Leg Chicken FightRed/Blue/One/Two Partner Chase Reaction SprintsRock Paper Scissors Tag Partner Shadow BoxTeam Speed Tag Team Speed Tag (side shuffle)


Dynamic Warm-up Routine

General Warm-up (5 minutes)Jogging – 2 x 20 meters eachSkipping – forwards, backwards, lateral – 2 x 20 meters eachShuffling – lateral – 2 x 20 meters eachCarioca/Grapevine – 2 x 20 meters eachLeg Swings – forward/backward & left/right – 1 x 10 each legSquat To Stand – 1 x 10

Dynamic Warm-up (5 minutes)High Knee Walking – 5 each sidePull Back Quad Pull – 5 each sideCradle Walk – 5 each sideFrankenstein Walk – 5 each sideOverhead Lunge Walk – 5 each sideReverse Lunge with Twist – 5 each sideForward Lunge to Hamstring Stretch – 5 each sideInchworm – 5 repetitionsButt Kickers – 10 each legBackpedal – 10 each legHigh Knee Skip – 10 each leg

Use your imagination to make this as interesting and engaging for the kids as possible. I typically use this warm-up plan for young hockey players and I find that telling them that this is the type of warm-up that the “pros” do really helps them to stay focused on doing these simple exercises.


Balance Training

Single Leg Balance Exercises and DrillsEach one of these drills is designed to last approximately 5 minutes each.

Exercise 1 is the easiest progression and Exercise 5 is the most difficult.

You may find that some athletes struggle with the fundamental concepts – it is always better to spend more time on the basic drills and modify them accordingly for athletes who need a little more of a challenge than to have some athletes be unable to complete the drill successfully.

Exercise #1: One leg Partner Taps/PushesThis exercise works on the most fundamental concepts in single leg balance – knee bent, hips back and chest up. Description: Have the athletes partner up. The drill starts by having one partner balance on one leg. The ‘balancing’ athlete is trying to maintain their balance while their partner walks around them and tries to push them off balance. Make sure that the ‘pushing’ athlete is challenging their partner and not trying to push them over as hard as they can.

Exercise #2: Scramble to Balance Quick UpsThis exercise introduces movement into the above drill by requiring the athlete to get up from off the ground as fast as possible to balance on one leg.

Description: Have the athletes spread out and start on the ground on their stomachs. When the instructor claps their hands or says ‘Go’, the athletes must get up off the ground as fast as possible and balance on 1 leg. Make sure that the athletes get up on one leg without using the other leg to assist them. Have them hold their balance for a few seconds (you can walk around and push them) prior to having them return to the starting position.


Exercise #3: Single leg Push & Pull (‘Tug of War’)This drill introduces a further dynamic component to single leg balance by having athletes maintain their own balance while simultaneously trying to pull their partner off balance.

Description: Have your athletes partner up – each pair will need one hockey sock between the two of them. Each athlete holds the opposite end of the sock with their right hand while balancing on their left foot. When the instructor says ‘Go’, the athletes perform a ‘tug of war’ and try to pull their partner off balance. Once one partner loses their balance or lets go of the sock, they switch hands and feet and continue the drill. Make sure that the athletes don’t bounce around on one foot to maintain their balance – they must stay in one spot throughout.

Exercise #4: Single Leg Hops (‘Red light/Green light’)This drill incorporates movement as well as reaction time to balancing.

Description: Have your athletes line up ‘one deep/facing you’ and stand on one leg. When you say ‘Green light’, the athletes hop forward on that leg until you say ‘Red light’. Have the drill continue for about 10-15m and then have them switch legs. If they move at the incorrect time or lose their balance, they must return back to the start.

Exercise #5: Single leg Knockoff (‘Chicken Fight’)This drill requires tremendous balance and coordination and is a ton of fun for the athletes.

Description: Athletes must hop on one foot (while holding onto to their free leg) and move around to try to knock the other athletes in the group off balance by pushing them on the shoulder (don’t let them push each other from behind!). As this drill is multi-directional in nature, the athletes will fatigue quickly and they must change legs each time the drill stops. The drill should last no longer than 30 seconds on each leg.


Speed Training

Speed Exercises and DrillsEach one of these drills is designed to last approximately 5-7 minutes each.

Exercise 1 is the easiest progression and Exercise 4 is the most difficult.

You may find that some athletes struggle with the fundamental concepts – it is always better to spend more time on the basic drills and modify them accordingly for athletes who need a little more of a challenge than to have some athletes be unable to complete the drill successfully.

Exercise #1: Reaction SprintsThis drill works on the athletes’ ability to change body positions and accelerate quickly (focusing on their first three steps).

Description: Have your athletes line up in 2-4 lines. The first four athletes will start the drill in one of the following body positions: Standing, kneeling, lying (chest/back), eyes closed or your choice. When the instructor says ‘Go’, they must react and sprint to a line 10m away as fast as possible. Each athlete should perform between 6-10 total sprints (from a variety of starting positions) before moving on to the next drill

Exercise #2: Stick Drop Partner SprintsThis drill works on quick reaction as well as acceleration and adds element of teamwork.

Description: Have the athletes partner up and grab two sticks. Start the drill with the partners 3m apart, balancing the sticks on their butt ends with their right hands. When the instructor says ‘go’, the athletes let go of their sticks and sprint towards their partner’s stick, trying to catch it before it hits the ground. Although this drill is used for hockey, it could be easily adapted to baseball or softball. Make sure that the athletes don’t push their own sticks over when they let go or else the drill will get very loud very quickly. Make sure the athletes switch hands. As they get better at the drill, increase the distance between them.


Exercise #3: Jersey Let Go Partner SprintsThis drill encourages athletes to lean forward from their ankles as they sprint while aggressively driving their knees up and feet back.

Description: Have the athletes partner up with someone of similar size and grab one jersey. One athlete will start as the ‘sprinter’ and the other starts as the ‘holder’. The ‘sprinter’ places the jersey around their waist and the ‘holder’ grabs on to both of the arms of the jersey. When the instructor says ‘Go’, the sprinter leans forward slightly against the resistance of the jersey and begins to sprint as fast as they can, while the ‘holder’ keeps the sprinter from moving forward. When the instructor says ‘Go’ a second time, the ‘holder’ releases the jersey and the ‘sprinter’ sprints forward for 10m. Once the ‘sprinter’ walks back to the start line, have the athletes switch roles. Each athlete should perform between 4-8 sprints each.

Exercise #4: Partner Chase SprintsThis drill adds an element of competition and fun into the speed work.

Description: Have the athletes partner up and line up behind each other. The athlete in front should be 1-2m ahead of their partner. When the instructor says ‘go’, the athletes sprint 10m and the athlete in back tries to tag their partner on the back prior to the finish line. Have the athletes rest for 30 seconds before they switch roles and chase each other back. Increase the difficulty of the drill by increasing or decreasing the distances between the athletes or by changing the body positions that they must start in.


Agility Training

Agility Exercises and DrillsEach one of these drills is designed to last approximately 7 minutes each.

Exercise #1 serves as a warm-up and the exercises become progressively more challenging. You may find that some athletes struggle with the fundamental concepts – it is always better to spend more time on the basic drills and modify them accordingly for athletes who need a little more of a challenge than to have some athletes be unable to complete the drill successfully. Exercise #1: Circle TagThis small group game is a great way to get athletes moving in multiple directions.

Description: Split your athletes into small groups of 5-6 players. Have one player start as the ‘chaser’ and have the rest of the athletes link arms to make a small circle. The ‘chaser’ chooses a player from the circle that they want to ‘chase’. When the instructor says ‘go’, the ‘chaser’ starts running outside the circle to try to touch the ‘chasee’. The players in the circle must work together to keep the ‘chasee’ from being tagged by constantly reacting to the ‘chaser’s’ changes of direction. The drill continues until the ‘chasee’ is tagged or after 15 seconds (whichever comes first). The ‘chasee’ then becomes the ‘chaser’ and the ‘chaser’ joins the circle. Continue the drill until every athlete has the opportunity to be the ‘chaser’.

Exercise #2: Lateral Shuffle to BalanceThis is a lateral movement drill that allows athletes to work on decelerating & staying low.

Description: Split your athletes into two groups and have them form two single-file lines behind two pylons that are 2m apart. Place two more pylons 5m in front of these cones. Have the first two athletes turn to face one another. Have the athletes shuffle sideways as fast as possible (keeping hips low and a wide base


of support) and then stop on their outside foot once they reach the cone 5m away. The athletes must hold their balance before returning to the back of the line. All athletes perform the drill shuffling in one direction and then switch over to the other side. Make sure the athletes shuffle at a speed that they can control on the deceleration. Each athlete should go 4x in each direction.

Exercise #3: Partner Lateral Mirror DrillThis drill introduces unpredictability and competition to lateral movement.

Description: Set up four cones in a 3m by 3m square. Have the athletes partner up and have the 1st pair face each other standing between the cones on the opposite sides of the square. Designate one partner to be the ‘leader’ and one to be the ‘follower’. When the instructor says ‘Go’, the ‘leader’ attempts to ‘lose’ the ‘follower’ by constantly changing direction between the two cones while moving laterally. The ‘leader’ has 10 seconds to ‘lose’ to ‘follower’ before the next group comes in. Each athlete should have the chance to be the ‘leader’ three times. Each group should have at least 30 seconds rest before they go again, so set-up as many squares as necessary to keep a good flow to the drill.

Exercise #4: ABCD/1234This drill requires quick reaction time while challenging the athlete’s memory.

Description: Set up one square (3m by 3m) for every 3 athletes. Have the first athlete from each group stand in the middle of their square. Each pylon will be designated with both a letter and a number. For instance, the pylon behind and to the left of the athlete will be both ‘A’ and ‘1’. Rotating clockwise, the remaining cones will be: ‘B’&’2’, ‘C’&’3’ and ‘D’&’4’. The instructor will call out any of the 4 letters or numbers in a random pattern. The athletes must run to touch the corresponding cone and return to the middle of their square as quickly as possible so as to react to the next call. The drill continues for 15 seconds and then the second group of athletes jumps in. Each athlete should perform the drill 4-6 times.


Strength Training

Strength ExercisesAll of the exercises described below should be completed in a circuit format. You can mix up the order of the exercises (if necessary), but try not to put two leg exercises back to back. Have the athletes partner up for the strength training session so that they can encourage each other. This will also allow one athlete to work while the other one recovers. Each exercise should last between 30 seconds and 1 minute and each athlete should perform each exercise at three times.

Exercise #1: LungesThis exercise works on single leg strength and stability, as well as hip flexibility.

Description: The athlete stands with their feet hips width apart and takes a large step forward with one leg. The movement begins with the athlete bending their back leg so that both the back and front legs are at 90 degrees. Make sure that the athletes keep their eyes and chest up. The athlete pushes up through their front heel to return to starting position. Have the athlete perform 30 seconds of continuous lunges on one leg and then switch to the other leg.

Exercise #2: Partner RowsThis exercise works on back strength (for the ‘rower’) & core strength (for the ‘holder’).

Description: One athlete lies on their back with their knees bent and their partner stands over top of them at the level of their hips. The standing athlete bends their knees and squats down with their forearms level with their own knees. The athlete on the ground holds onto the standing athlete’s forearms and pushes down into the ground to lift their hips up. The athlete on the ground (the ‘rower’) uses their arms and legs to pull themselves up so that their chest moves towards the ‘holder’s’ forearms. Have the ‘rower’ perform the exercise for 10 repetitions or 30 seconds – whichever comes first.


Exercise #3: Single Leg SquatsThis exercise requires tremendous single leg strength and stability.

Description: The athlete stands on one leg and holds onto a wall or a stick for balance. They sit their hips back and bend their knee to squat down towards the floor. Make sure that their heel stays in contact with the ground at all times. They can use the wall/stick as much as is necessary to squat up and down without struggling too much. Have the athlete perform the exercise for 5-10 repetitions.

Exercise #4: Bridge Push-upsThis exercise works on shoulder stability as well as chest strength and coordination.

Description: The athlete starts in the elbow bridge position: holding themselves up off the floor, balancing on their forearms and toes (with feet shoulder width apart). They should be in a perfectly straight line – don’t let the hips sag or hike into the air. From this starting position, they lift their right arm and place it directly underneath their right shoulder and then repeat with their left arm. They then lower themselves back down to the starting position – right arm and then left. This equals 1 repetition. They continue this pattern until they have done 5-8 repetitions on each arm.

Exercise #5: Lateral Spider WalksThis exercise works on both core and shoulder stability.Description: The athlete starts out in the top of a push-up position with their hands together and feet shoulder width apart. They take a step to bring their feet together while simultaneously moving their arms shoulder width apart. They continue ‘walking’ laterally for 10 ‘steps’ and then return back in the other direction for the same number of steps. Make sure that their body stays in a straight line throughout and their arms and feet are never together at the same time.


Games Training

GamesEach one of these games is designed to last approximately 5-10 minutes each in the structure of this program. However, if the kids are really enjoying a particular game, keep them rolling with it until the novelty wears off or fatigue begins to set in.

Game #1: Calf TagThis game continues to work on agility and gets the competitive juices flowing.

Description: Have the athletes partner up and stand 1m apart. When the instructor says ‘go’, the athletes try to tag each other on the other person’s lower leg. Once one person has been tagged, both athletes must step back and start again. Each tag is worth one point and the first athlete to 5 points wins the game of tag.

Game #2: Red/Blue/One/TwoThis game continues to work on reaction time and speed.

Description: Place a row of pylons 10m away from another row of pylons. Have the athletes partner up and stand facing each other at the halfway point between the two rows. Designate one row of pylons as ‘Red’ and ‘One’ and the other row as ‘Two’ and ‘Blue’. When the instructor yells out ‘Red’, the athlete that is on the same side as the ‘Red’ row must turn around and sprint towards the ‘Red’ row while their partner chases after them. If the ‘chaser’ catches the athlete who makes the turn, the ‘chaser’ gets1 point. You only receive a point when you tag the other person. After the sprint is done, the athletes return to the middle and wait for the next call. The first athlete to 5 points wins.

Game #3: Rock/Paper/Scissors TagThis game works on reaction time and speed and requires some brainpower.


Description: The set up for this game is identical to ‘Red/Blue/One/Two’. When the instructor says ‘1, 2, throw’, the athletes ‘throw’ in a game of rock paper scissors. The athlete who losses the throw (ie. throws paper and their partner throws scissors) must turn around and sprint towards the row of pylons behind them while the athlete who won the throw chases them. If the ‘chaser’ catches the athlete who lost the throw, they receive 1 point. Again, you only receive a point when you tag the other person. After the sprint is done, the athletes return to the middle and throw again. The first athlete to 5 points wins.

Game #4: Team Speed TagThis game works on speed and agility as well as teamwork.

Description: Set up a square that is 10m by 10m (or designate a space that limits where the athletes can run to). Split your group into two teams and have one team start inside the square and have the other team stand outside one of the sides of the square. When the instructor says ‘Go’, the first athlete from the team outside the square sprints into the square and tries to tag someone from the other team. Once they have tagged someone, they sprint back out to tag the next person on their team. The next athlete sprints and tries to tag anyone (it can be the same person) from the other team and then sprints out to tag the next person in line. This process continues until every athlete outside the square has tagged someone and sprinted outside the square. Time how long it takes for the ‘outside’ team to complete the game. Then have the teams switch and see if the 2nd team can beat the total time of the 1st team. Repeat this process a few times as the athletes will surely believe that they can beat the other team!


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Sport SpecificTraining Programs

High School Boys/Girls Basketball 4 Week/4 Day ProgramWil Fleming

Day 1Acute Mobility & CorrectiveExercise Sets/RepsSidelying T-spine extension and rotation on foam roller 1 x 12Ankle mobilization on wall from deficit 1 x 12Single leg band resisted knee stabilization (resistance to abduction) on Airex with medicine ball chest pass

1 x 12

Sidelying clamshell 1 x 12Single leg Romanian deadlift walk 1 x 12

Dynamic/ExplosiveExercise Sets/Reps RestDistance jump 3 x 5 90”Lateral bound with stick landing 3 x 6 each

side90”

Med ball reactive chest pass 3 x 6 90”

Speed & AgilityExercise Sets x Distance x Reps RestLateral agility with visual cue in 3 dimensions Week 1: 3 x 8 moves x 3

Week 2: 3 x 8 moves x 5Week 3: 5 x 8 moves x 3 Week 4: 5 x 8 moves x 5

90”

Band resisted linear sprint Week 1: 5 x 10 yds x 5Week 2: 5 x 10 yds x 8Week 3: 8 x 10 yds x 5Week 4: 8 x 10 yds x 5

90”

Strength TrainingExercise Week 1 Week 2 Week 3 Week 4 RestClean from blocks (mid thigh) 3 x 5 3 x 3 3 x 5, 3, 1 3 x 3 3-4’Clean pull to knee 3 x 8 3 x 6 3 x 8, 6, 4 3 x 6 3-4’Single leg squat off box 2 x 10 2 x 12 2 x 12, 10 2 x 10 90”Push ups on Bosu 2 x 10 2 x 12 2 x 12, 10 2 x 10 90”3 point plank on hands 2 x 20” 2 x 25” 2 x 30” 2 x 30” 60”


Day 2Acute Mobility & CorrectiveExercise Sets/RepsSidelying T-spine extension and rotation on foam roller 1 x 12Ankle mobilization on wall from deficit 1 x 12Single leg band resisted knee stabilization (resistance to abduction) on Airex with medicine ball chest pass

1 x 12

Sidelying clamshell 1 x 12Single leg Romanian deadlift walk 1 x 12

Dynamic/ExplosiveExercise Sets/Reps RestTuck jump 3 x 8 90”Band resisted in-n-outs on agility ladder 3 x down &

back90”

Split stance med ball overhead throw 3 x 6 each side

90”

Strength TrainingExercise Week 1 Week 2 Week 3 Week 4 RestStraight arm hang snatch pull 3 x 5 3 x 3 3 x 5, 3, 3 3 x 3 3-4’Back squat 3 x 10 3 x 12 3 x 15 3 x 10 3-4’Kettlebell single leg deadlift 2 x 10 2 x 12 2 x 12 2 x 10 90”Inverted row 2 x 10 2 x 12 2 x 12 2 x 10 90”Half kneeling cable bar lift 2 x 10 2 x 12 2 x 12 2 x 10 60”

Energy Systems TrainingExercise Sets Work:RestWeek 1: Kettlebell deadlift jumps 8 10” on, 50” offWeek 2: Kettlebell deadlift jumps 10 10” on, 50” offWeek 3: Kettlebell deadlift jumps 8 10” on, 45” offWeek 4: Kettlebell deadlift jumps 10 10” on, 45” off


Day 3Acute Mobility & CorrectiveExercise Sets/RepsKneeling rockback 1 x 12Integrative ankle mobilization on Airex pad 1 x 12Quadruped T-spine extension & rotation 1 x 12Single leg hop to Airex pad (ankle & knee stabilization) 1 x 12Split squat eccentric quasi-isometric (EQI) 1 x 30”-2’

Dynamic/ExplosiveExercise Sets/Reps RestHurdle jump 3 x 6 90”Single leg hurdle jump 3 x 5 each

side90”

Med ball shot put throw 3 x 6 each side

90”

Speed & AgilityExercise Sets x Distance x Reps RestBand resisted lateral shuffle Week 1: 3 x 20 yds x 3

Week 2: 3 x 20 yds x 5Week 3: 5 x 20 yds x 3 Week 4: 5 x 20 yds x 5

90”

Agility ladder in-n-out (down & back) Week 1: 5 x 2 x 5Week 2: 5 x 2 x 8Week 3: 8 x 3 x 5Week 4: 8 x 3 x 5

90”

Strength TrainingExercise Week 1 Week 2 Week 3 Week 4 RestSnatch from blocks 3 x 5 3 x 3 3 x 5, 3, 3 2 x 5 3-4’Romanian deadlift 3 x 10 3 x 8 3 x 8 3 x 10 3-4’Front squat 2 x 10 2 x 12 2 x 12, 10 2 x 10 90”Dumbbell incline bench press 2 x 10 2 x 12 2 x 12, 10 2 x 10 90”Birddog 2 x 12 2 x 12 2 x 12 2 x 12 60”


Day 4Acute Mobility & CorrectiveExercise Sets/RepsKneeling rockback 1 x 12Integrative ankle mobilization on Airex pad 1 x 12Quadruped T-spine extension & rotation 1 x 12Single leg hop to Airex pad (ankle and knee stabilization) 1 x 12Split squat eccentric quasi-isometric (EQI) 1 x 30”-2’

Dynamic/ExplosiveExercise Sets/Reps RestBox jump 3 x 5 90”Low box change of direction 3 x 10 each

way90”

Med ball quick slam 3 x 10 90”

Strength TrainingExercise Week 1 Week 2 Week 3 Week 4 RestHang clean 3 x 5 3 x 3 3 x 5, 3, 3 2 x 5 3-4’Bench press 3 x 12 3 x 10 3 x 12, 10, 8 3 x 10 3-4’Rear foot elevated (RFE) split squat 2 x 10 2 x 12 2 x 12, 10 2 x 10 90”Pull up 2 x 10 2 x 12 2 x 12, 10 2 x 10 90”Half kneeling cable bar chop 2 x 10 2 x 12 2 x 12 2 x 10 60”

Energy Systems TrainingExercise Sets Work:RestWeek 1: Split jumps 8 12” on, 60” offWeek 2: Split jumps 10 12” on, 60” offWeek 3: Split jumps 8 12” on, 50” offWeek 4: Split jumps 10 12” on, 50” off


High School Football Program: Offseason Block 1 (Upperclassmen)Wil Fleming

Day 1Acute Mobility & CorrectiveExercise Sets/RepsSquat to stand 1 x 12Ankle mobilization on wall 1 x 12Single leg glute bridge 1 x 12Sidelying clamshell 1 x 12Single leg Romanian deadlift walk 1 x 12

Dynamic/ExplosiveExercise Sets/Reps RestDistance jump 3 x 5 90”Lateral bound with stick landing 3 x 6 each

side90”

Med ball reactive chest pass 3 x 6 90”

Speed & AgilityExercise Sets x Distance x Reps RestDistance jump 3 x 5 90”Random lateral change of direction with visual cue 3 x 6 moves 90”Med ball side toss 3 x 6 each side 90”

Strength TrainingExercise Week 1 Week 2 Week 3 Week 4 RestClean from blocks (mid thigh) 3 x 5 3 x 3 3 x 5, 3, 1 3 x 3 3-4’Clean pull to knee 3 x 8 3 x 6 3 x 8, 6, 4 3 x 6 3-4’Kettlebell racked split squat from bottom 2 x 10 2 x 12 2 x 12, 10 2 x 10 90”Push ups on Bosu 2 x 10 2 x 12 2 x 12, 10 2 x 10 90”3 point plank on hands 2 x 20” 2 x 25” 2 x 30” 2 x 30” 60”



Dynamic/ExplosiveExercise Sets/Reps RestTuck jump 3 x 8 90”Band resisted in-n-outs on agility ladder 3 x down &

back90”

Split stance med ball overhead throw 3 x 6 each side

90”

Strength TrainingExercise Week 1 Week 2 Week 3 Week 4 RestHang snatch (above knee) 3 x 5 3 x 3 3 x 5, 3, 1 3 x 3 3-4’Back squat 3 x 10 3 x 12 3 x 15 3 x 10 3-4’Kettlebell single leg deadlift 2 x 10 2 x 12 2 x 12 2 x 10 90”Inverted row 2 x 10 2 x 12 2 x 12 2 x 10 90”Half kneeling cable bar lift 2 x 10 2 x 12 2 x 12 2 x 10 60”


Day 3Acute Mobility & CorrectiveExercise Sets/RepsKneeling rockback 1 x 12Integrative ankle mobilization on Airex pad 1 x 12Quadruped T-spine extension & rotation 1 x 12Quadruped scap push ups 1 x 12Split squat eccentric quasi-isometric (EQI) 1 x 30”-2’

Dynamic/ExplosiveExercise Sets/Reps RestHurdle jump 3 x 6 90”Band resisted accelerations 3 x 3 steps

x 590”

Med ball shot put throw 3 x 6 each side

90”

Strength TrainingExercise Week 1 Week 2 Week 3 Week 4 RestSnatch from blocks 3 x 5 3 x 3 3 x 5, 3, 1 2 x 5 3-4’Romanian deadlift 3 x 10 3 x 8 3 x 8 3 x 10 3-4’Front squat 2 x 10 2 x 12 2 x 12, 10 2 x 10 90”Dumbbell incline bench press 2 x 10 2 x 12 2 x 12, 10 2 x 10 90”Birddog 2 x 12 2 x 12 2 x 12 2 x 12 60”


Day 4Acute Mobility & CorrectiveExercise Sets/RepsKneeling rockback 1 x 12Integrative ankle mobilization on Airex pad 1 x 12Quadruped T-spine extension & rotation 1 x 12Quadruped scap push up 1 x 12Split squat eccentric quasi-isometric (EQI) 1 x 30”-2’


way90”



Energy Systems TrainingExercise Sets Work:RestWeek 1: Split jumps 8 12” on, 60” offWeek 2: Split jumps 10 12” on, 60” offWeek 3: Split jumps 8 12” on, 50” offWeek 4: Split jumps 10 12” on, 50” off


High School Football Program: Offseason Block 2 (Upperclassmen)Wil Fleming

Day 1Acute Mobility & CorrectiveExercise Sets/RepsSquat to stand with extension & rotation 1 x 12Ankle mobilization on wall from deficit 1 x 12Single leg glute bridge with thoracic spine rotation & reach 1 x 12Band resisted sidelying clamshell 1 x 12Single leg Romanian deadlift walk to high knee 1 x 12

Dynamic/ExplosiveExercise Sets/Reps RestBand resisted distance jump 3 x 6 90”Random lateral/linear change of direction with visual cue (forward/backward and side to side movement)

3 x 6 90”

Half kneeling med ball side toss 3 x 6 each side

90”

Strength TrainingExercise Week 1 Week 2 Week 3 Week 4 RestClean from blocks 3 x 5 3 x 3 3 x 5, 3, 1 3 x 3 3-4’Straight arm clean pull 3 x 6 3 x 4 3 x 6, 4, 2 3 x 4 3-4’Barbell split squat 2 x 8 2 x 6 2 x 6 2 x 8 90”Weighted push ups 2 x 10 2 x 12 2 x 12, 10 2 x 10 90”Feet elevated 3 point plank 2 x 20” 2 x 25” 2 x 30” 2 x 30” 60”


Day 2Acute Mobility & CorrectiveExercise Sets/RepsSquat to stand with extension & rotation 1 x 12Ankle mobilization on wall from deficit 1 x 12Single leg glute bridge with T-spine roation & reach 1 x 12Band resisted sidelying clamshell 1 x 12Single leg Romanian deadlift walk to high knee 1 x 12

Dynamic/ExplosiveExercise Sets/Reps RestSplit jump 3 x 8 90”Band resisted in-n-outs on agility ladder 3 x down &

back90”

Backward overhead med ball throw for distance 3 x 8 90”

Strength TrainingExercise Week 1 Week 2 Week 3 Week 4 RestHang snatch (mid thigh) 3 x 5 3 x 3 3 x 5, 3, 1 3 x 3 3-4’Back squat 3 x 6 3 x 4 3 x 6, 4, 2 3 x 4 3-4’Kettlebell single leg deadlift with contralat-eral hold

2 x 8 2 x 6 2 x 8, 6 2 x 6 90”

Half kneeling row 2 x 10 2 x 12 2 x 12 2 x 10 90”Split stance cable bar lift 2 x 10 2 x 12 2 x 12 2 x 10 60”


Day 3Acute Mobility & CorrectiveExercise Sets/RepsKneeling rockback 1 x 123 position (forward, lateral, lateral) single leg Romanian deadlift on Airex pad 1 x 10 eachPlank position T-spine extension & rotation 1 x 12Push up plus 1 x 12Split squat eccentric quasi-isometric (EQI) 1 x 30”-2’

Dynamic/ExplosiveExercise Sets/Reps RestHurdle jump (reactive) 3 x 6 90”Band resisted accelerations 3 x 3 steps

x 890”

Dynamic med ball shot put throw 3 x 6 each side

90”

Strength TrainingExercise Week 1 Week 2 Week 3 Week 4 RestSnatch from floor 3 x 5 3 x 3 3 x 5, 3, 1 2 x 5 3-4’Romanian deadlift 3 x 8 3 x 6 3 x 8, 6, 4 3 x 6 3-4’Push press 2 x 8 2 x 6 2 x 5 2 x 6 90”Plyo push up 2 x 10 2 x 12 2 x 12, 10 2 x 10 90”Half Turkish get up 2 x 8 each 2 x 6 each 2 x 8 each,

6 each2 x 6 each 60”



Dynamic/ExplosiveExercise Sets/Reps RestDepth jump 3 x 5 90”Low box change of direction with band resistance 3 x 8 each

way90”


Strength TrainingExercise Week 1 Week 2 Week 3 Week 4 RestHang clean 3 x 5 3 x 3 3 x 5, 3, 1 2 x 5 3-4’Bench press 3 x 8 3 x 6 3 x 8, 6, 4 3 x 6 3-4’One arm kettlebell suitcase deadlift 2 x 10 2 x 12 2 x 12, 10 2 x 10 90”Pull up 2 x 6 2 x 4 2 x 4 2 x 6 90”Split stance kneeling cable bar chop 2 x 10 2 x 12 2 x 12 2 x 10 60”


High School Football Program: Preseason Block 1 (Upperclassmen)Wil Fleming


Dynamic/ExplosiveExercise Sets/Reps RestDistance jump 3 x 5 90”Med ball side toss 3 x 6 each

side90”

Strength TrainingExercise Week 1 Week 2 Week 3 Week 4 RestClean from blocks (above knee) 3 x 5 3 x 3 3 x 5, 3, 3 3 x 3 3-4’Deadlift 3 x 8 3 x 6 3 x 8, 6, 4 3 x 6 3-4’Kettlebell racked split squat from bottom 2 x 10 2 x 12 2 x 12, 10 2 x 10 90”Push up on Bosu 2 x 10 2 x 12 2 x 12, 10 2 x 10 90”3 point plank on hand 2 x 20” 2 x 25” 2 x 30” 2 x 30” 60”

Weight Room Energy Systems TrainingExercise Sets Work:RestWeek 1: Kettlebell deadlift jumps 8 12” on, 60” offWeek 2: Kettlebell deadlift jumps 10 12” on, 60” offWeek 3: Kettlebell deadlift jumps 8 12” on, 50” offWeek 4: Kettlebell deadlift jumps 10 12” on, 50” off



Dynamic/ExplosiveExercise Sets/Reps RestTuck jump 3 x 8 90”Split stance med ball overhead throw 3 x 6 each

side90”

Speed & Agility TrainingExercise Sets/Reps RestBand resisted acceleration Week 1: 5 x 10 yds x 5

Week 2: 5 x 10 yds x 8Week 3: 8 x 10 yds x 5Week 4: 8 x 10 yds x 8

90”

Lateral change of direction with visual cue Week 1: 5 x 8 movesWeek 2: 5 x 10 movesWeek 3: 8 x 8 movesWeek 4: 8 x 10 moves

60”

Strength TrainingExercise Week 1 Week 2 Week 3 Week 4 RestHang snatch (above knee) 3 x 5 3 x 3 3 x 5, 3, 1 3 x 3 3-4’Back squat 3 x 10 3 x 12 3 x 15 3 x 10 3-4’Kettlebell single leg deadlift 2 x 10 2 x 12 2 x 12 2 x 10 90”Inverted row 2 x 10 2 x 10 2 x 12 2 x 10 90”Half kneeling anti-rotation hold 2 x 20” 2 x 25” 2 x 30” 2 x 30” 60”



Dynamic/ExplosiveExercise Sets/Reps RestHurdle jump 3 x 6 90”Med ball shot put throw 3 x 6 each

side90”

Strength TrainingExercise Week 1 Week 2 Week 3 Week 4 RestHang snatch pull 3 x 5 3 x 3 3 x 5, 3, 3 3 x 3 3-4’Romanian deadlift 3 x 10 3 x 8 3 x 8 3 x 10 3-4’Front squat 2 x 10 2 x 12 2 x 12, 10 2 x 10 90”Dumbbell incline bench press 2 x 10 2 x 12 2 x 12, 10 2 x 10 90”Birddog 2 x 12 2 x 12 2 x 12 2 x 12 60”

Weight Room Energy Systems TrainingExercise Sets Work:RestWeek 1: Sled push 8 6” on, 30” offWeek 2: Sled push 10 6” on, 30” offWeek 3: Sled push 8 6” on, 20” offWeek 4: Sled push 10 6” on, 20” off




way90”


Speed & Agility TrainingExercise Sets (Distance)/Reps RestBand resisted crossover run to transition sprint (each way)

Week 1: 5 x 5yds + 10 yds x 5Week 2: 5 x 5 yds + 10 yds x 8Week 3: 8 x 5 yds + 10 yds x 8Week 4: 8 x 5 yds + 10 yds x 8

90”

Linear change of direction to random direction sprint on visual cue (sprint 10 yds in new direction)

Week 1: 5 x 8 movesWeek 2: 5 x 10 movesWeek 3: 8 x 8 movesWeek 4: 8 x 10 moves

90”



High School Football Program: Preseason Block 2 (Upperclassmen)Wil Fleming

Day 1Acute Mobility & CorrectiveExercise Sets/RepsSquat to stand with extension & rotation 1 x 12Ankle mobilization on wall from deficit 1 x 12Single leg glute bridge with T-spine rotation & reach 1 x 12Band resisted sidelying clamshell 1 x 12Single leg Romanian deadlift walk to high knee 1 x 12

Dynamic/ExplosiveExercise Sets/Reps RestBand resisted distance jump 3 x 6 90”Half kneeling med ball side toss 3 x 6 each

side90”

Strength TrainingExercise Week 1 Week 2 Week 3 Week 4 RestClean from blocks (above knee) 3 x 5 3 x 3 3 x 5, 3, 1 3 x 3 3-4’Straight arm clean pull 3 x 6 3 x 4 3 x 6, 4, 2 3 x 4 3-4’Barbell split squat 2 x 8 2 x 6 2 x 6 2 x 8 90”Weighted push up 2 x 10 2 x 12 2 x 12, 10 2 x 10 90”Feet elevated 3 point plank on hand 2 x 20” 2 x 25” 2 x 30” 2 x 30” 60”

Weight Room Energy Systems TrainingExercise Sets Work:RestWeek 1: Split jumps 8 15” on, 60” offWeek 2: Split jumps 10 15” on, 60” offWeek 3: Split jumps 8 15” on, 50” offWeek 4: Split jumps 10 15” on, 50” off


Day 2Acute Mobility & CorrectiveExercise Sets/RepsSquat to stand with extension & rotation 1 x 12Ankle mobilization on wall from deficit 1 x 12Single leg glute bridge with T-spine rotation & reach 1 x 12Band resisted sidelying clamshell 1 x 12Single leg Romanian deadlift walk to high knee 1 x 12

Dynamic/ExplosiveExercise Sets/Reps RestSplit jump 3 x 8 each 90”Backwards overhead med ball throw for distance 3 x 8 90”

Speed & Agility TrainingExercise Sets/Reps RestBand resisted acceleration Week 1: 5 x 10 yds x 5

Week 2: 5 x 10 yds x 8Week 3: 8 x 10 yds x 5Week 4: 8 x 10 yds x 8

90”

Lateral change of direction with visual cue Week 1: 5 x 8 movesWeek 2: 5 x 10 movesWeek 3: 8 x 8 movesWeek 4: 8 x 10 moves

60”

Strength TrainingExercise Week 1 Week 2 Week 3 Week 4 RestHang snatch (above knee) 3 x 5 3 x 3 3 x 5, 3, 1 3 x 3 3-4’Back squat 3 x 6 3 x 4 3 x 6, 4, 2 3 x 4 3-4’Kettlebell single leg deadlift with contralat-eral hold

2 x 8 2 x 6 2 x 8, 6 2 x 6 90”

Half kneeling row 2 x 10 2 x 10 2 x 12 2 x 10 90”Split stance cable bar lift 2 x 10 2 x 12 2 x 12 2 x 10 60”



Dynamic/ExplosiveExercise Sets/Reps RestHurdle jump (reactive) 3 x 6 90”Dynamic med ball shot put throw 3 x 6 each

side90”

Strength TrainingExercise Week 1 Week 2 Week 3 Week 4 RestSnatch from mid thigh 3 x 5 3 x 3 3 x 5, 3, 1 2 x 5 3-4’Romanian deadlift 3 x 8 3 x 6 3 x 8, 6, 4 3 x 6 3-4’Push press 2 x 8 2 x 6 2 x 5 2 x 6 90”Plyo push press 2 x 10 2 x 12 2 x 12, 10 2 x 10 90”Half Turkish getup 2 x 8 each 2 x 6 each 2 x 8 each,

6 each2 x 6 each 60”

Weight Room Energy Systems TrainingExercise Sets Work:RestWeek 1: Sled push 8 8” on, 30” offWeek 2: Sled push 10 8” on, 30” offWeek 3: Sled push 8 8” on, 20” offWeek 4: Sled push 10 8” on, 20” off



Dynamic/ExplosiveExercise Sets/Reps RestDepth jump 3 x 5 90”Low box change of direction with band resistance 3 x 8 each

way90”


Speed & Agility TrainingExercise Sets (Distance)/Reps RestBand resisted crossover run to transition sprint (each way)

Week 1: 5 x 5yds + 10 yds x 5Week 2: 5 x 5 yds + 10 yds x 8Week 3: 8 x 5 yds + 10 yds x 8Week 4: 8 x 5 yds + 10 yds x 8

90”

Linear change of direction to random direction sprint on visual cue (sprint 10 yds in new direction)

Week 1: 5 x 8 movesWeek 2: 5 x 10 movesWeek 3: 8 x 8 movesWeek 4: 8 x 10 moves

90”

Strength TrainingExercise Week 1 Week 2 Week 3 Week 4 RestHang clean 3 x 5 3 x 3 3 x 5, 3, 1 2 x 5 3-4’Bench press 3 x 8 3 x 6 3 x 8, 6, 4 3 x 6 3-4’Single arm kettlebell suitcase deadlift 2 x 10 2 x 12 2 x 12, 10 2 x 10 90”Pull up 2 x 6 2 x 4 2 x 4 2 x 6 90”Split stance cable bar chop 2 x 10 2 x 12 2 x 12 2 x 10 60”

sample programs | 1iyca.org/exam-resources/yfs1-sample-programs.pdf · post-workout...

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