Beruflich Dokumente
Kultur Dokumente
NAME:____________________________
POSITION: OL/DL/DE/TE/FB/LB
MONDAY
TUESDAY
THURSDAY
FRIDAY
ABDOMINAL EXERCISES:
ABDOMINAL EXERCISES:
FLUTTER KICKS: 1X45 SEC.
BICYCLES: 1X45 SEC.
HEEL TOUCHES: 1X45 SEC.
ABDOMINAL EXERCISES:
BICYCLES: 1X45 SEC.
ROCKIES: 1X45 SEC.
ALT TOE TOUCH: 1X45 SEC.
*BENCH PRESS
(HEAVY!)
ABDOMINAL EXERCISES:
8________
WARM-UP 10 REPS
WARM-UP 10 REPS
3________
6________
61% 6________
55% 10________
3________
6________
61% 10________
3________
4X8________
67% 10________
3________
PULL-UPS
*BENCH PRESS
55% 3________
8-10________
WARM-UP 3 REPS
61% 3________
8-10________
50% 3________
61% 6________
64% 3________
8-10________
61% 2X3________
64% 3________
WARM-UP 10 REPS
4X6________
10________
DB DEADLIFT
DB 1 ARM ROW
70% 3________
10________
8________
10________
73% 3________
10________
8________
10________
76% 3________
10________
8________
10________
WEIGHTED DIPS
BOX STEP-UPS
10________
6________
10________
6________
10________
6________
DB SIDE LATERALS
BARBELL LUNGES
12________
6________
12________
6________
UPRIGHT ROWS
10________
10________
10________
20________
5________
12________
5________
12________
5________
12________
5________
BICEP CURLS
TRICEP EXTENTIONS
10________
10________
10________
10________
10________
10________
10________
10________
WEIGHTED SHRUGS
12________
6________
RACK HANGS
WEIGHTED SHRUGS
12________
12________
15___45LB___
12________
25___45LB___
1:10
20________
20________
125 REPS
RACK HANGS
1:10
"I HAVE FOUND THE IRON TO BE MY BEST FRIEND. IT NEVER FREAKS OUT ON ME, NEVER RUNS.
FRIENDS MAY COME AND GO, BUT 400 LBS IS ALWAYS 400 LBS."
NAME:____________________________
STRETCH
STRETCH
STRETCH
POSITION: OL/DL/DE/TE/FB/LB
STRETCH
"I HAVE FOUND THE IRON TO BE MY BEST FRIEND. IT NEVER FREAKS OUT ON ME, NEVER RUNS.
FRIENDS MAY COME AND GO, BUT 400 LBS IS ALWAYS 400 LBS."
NAME:____________________________
POSITION: OL/DL/DE/TE/FB/LB
MONDAY
TUESDAY
THURSDAY
FRIDAY
ABDOMINAL EXERCISES:
WEIGHTED TOE TOUCHES: 3X15 (10LBS)
HANGING SL RAISES: 2X20
ABDOMINAL EXERCISES:
FLUTTER KICKS: 1X45 SEC.
BICYCLES: 1X45 SEC.
HEEL TOUCHES: 1X45 SEC.
*BENCH PRESS
ABDOMINAL EXERCISES:
STRAIGHT LEG RAISES: 2X20 (25LBS)
TWISTIES:
2X30 (25LBS)
1 LEG TOE TOUCHES: 2X10 (25LBS)
ABDOMINAL EXERCISES:
BICYCLES: 1X45 SEC.
ROCKIES: 1X45 SEC.
ALT TOE TOUCH: 1X45 SEC.
*BENCH PRESS
8________
WARM-UP 10 REPS
WARM-UP 8 REPS
6________
55% 6________
61% 5________
WARM-UP 10 REPS
61% 6________
6________
67% 4X12________
67% 5________
73% 5________
4X10________
79% 5________
*POWER CLEAN
55% 3________
PULL-UPS
61% 3________
8-10________
WARM-UP 3 REPS
8________
67% 3________
8-10________
50% 3________
8________
70% 3________
8-10________
64% 2X3________
8________
8________
*CLEAN PULLS
DB 1 ARM ROW
73% 3________
5________
76% 3________
5________
10________
8________
79% 3________
5________
10________
8________
5________
10________
8________
15________
BOX STEP-UPS
WEIGHTED DIPS
5________
8________
5________
8________
12________
6________
5________
8________
12________
6________
12________
BARBELL LUNGES
6________
DB SIDE LATERALS
6________
BICEP CURLS
5________
10________
5________
10________
10________
5________
10________
10________
TRICEP EXTENTIONS
10________
10________
10________
UPRIGHT ROWS
10________
WEIGHTED SHRUGS
8________
10________
8________
10________
10________
10________
10________
15___45LB___
10________
20___45LB___
10________
30___45LB___
WEIGHTED SHRUGS
15________
15________
RACK HANGS
1:15
15________
15________
STRETCH
STRETCH
RACK HANGS
125 REPS
1:15
STRETCH
STRETCH
"THE IRON NEVER LIES TO YOU. YOU CAN WALK OUTSIDE AND LISTEN TO ALL KINDS OF TALK, GET TOLD
THAT YOUR A GOD OR A TOTAL BASTARD. THE IRON WILL AWAYS KICK YOU THE REAL DEAL"
NAME:____________________________
POSITION: OL/DL/DE/TE/FB/LB
MONDAY
TUESDAY
THURSDAY
FRIDAY
ABDOMINAL EXERCISES:
FLUTTER KICKS: 1X60 SEC.
BICYCLES: 1X60 SEC.
HEEL TOUCHES: 1X60 SEC.
ABDOMINAL EXERCISES:
ABDOMINAL EXERCISES:
ABDOMINAL EXERCISES:
BICYCLES: 1X60 SEC.
ROCKIES: 1X60 SEC.
ALT TOE TOUCH: 1X60 SEC.
*BENCH PRESS
5________
WARM-UP 8 REPS
WARM-UP 8 REPS
5________
61% 6________
61% 5________
5________
67% 5________
5________
4X8________
73% 5________
*POWER CLEAN
WARM-UP 3 REPS
*BENCH PRESS
WARM-UP 8 REPS
79% 3________
61% 6________
85% 3________
6X4________
*HANG CLEAN
55% 3________
8-10________
61% 3________
8-10________
WARM-UP 3 REPS
67% 3________
8-10________
55% 3________
73% 3________
CLAP PUSH-UPS
6X10
61% 3________
67% 3________
3________
73% 3________
8________
76% 3________
3________
79% 3________
3________
82% 3________
3________
8________
3________
8________
8________
8________
LEG PRESS
DB INCLINE BENCH
8________
12________
6________
8________
6________
BARBELL LUNGES
10________
8________
10________
8________
8________
6________
8________
8________
6________
6________
8________
DB SIDE LATERALS
BICEP CURLS
TRICEP EXTENTIONS
12________
10________
12________
10________
10________
8________
10________
10________
8________
10________
8________
8________
RDL + SHRUG
8________
10________
8________
10________
6________
10________
6________
15___45LB___
6________
20___45LB___
6________
30___45LB___
WEIGHTED SHRUGS
15________
15________
RACK HANGS
15________
1:20
STRETCH
STRETCH
STRETCH
STRETCH
"AN AVERAGE PERSON LIVES THEIR LIFE BY FOLLOWING GUIDELINES. A CHAMPION SETS THOSE
GUIDELINES. BE A CHAMPION!"
NAME:____________________________
POSITION: OL/DL/DE/TE/FB/LB
MONDAY
TUESDAY
THURSDAY
FRIDAY
ABDOMINAL EXERCISES:
ABDOMINAL EXERCISES:
FLUTTER KICKS: 1X60 SEC.
BICYCLES: 1X60 SEC.
HEEL TOUCHES: 1X60 SEC.
*SPEED SQUAT
(55% 1RM)
*BENCH PRESS
ABDOMINAL EXERCISES:
STRAIGHT LEG RAISES: 3X15 (25LBS)
TWISTIES:
3X20 (25LBS)
1 LEG TOE TOUCHES: 3X10 (25LBS)
ABDOMINAL EXERCISES:
BICYCLES: 1X60 SEC.
ROCKIES: 1X60 SEC.
ALT TOE TOUCH: 1X60 SEC.
*BENCH PRESS
5________
WARM-UP 8 REPS
WARM-UP 8 REPS
5________
61% 6________
61% 5________
WARM-UP 8 REPS
61% 6________
5________
67% 5________
5________
4X8________
73% 5________
4X6________
79% 3________
*POWER CLEAN
85% 3________
WARM-UP 3 REPS
58% 3________
LAT PULLDOWNS
6________
(UNDERHAND+FRONT)
6________
*HANG CLEAN
64% 3________
8________
70% 3________
8________
WARM-UP 3 REPS
76% 3________
8________
58% 3________
8________
64% 3________
*CLEAN PULLS
79% 3________
88% 2X1______
6________
6________
CLAP PUSH-UPS
70% 3________
82% 3________
3________
85% 3________
3________
8X10
76% 3________
8________
3________
5________
8________
3________
5________
8________
3________
5________
8________
10________
10________
DB INCLINE BENCH
BARBELL LUNGES
6________
8________
6________
8________
6________
10________
6________
8________
6________
10________
6________
6________
BICEP CURLS
10________
ABC's
4________
10________
25LB 1X A-Z
10________
8________
10________
8________
10________
10________
10________
WEIGHTED SHRUGS
12________
TRICEP EXTENTIONS
8________
8________
RDL + SHRUG
10________
12________
12________
4________
8________
6________
8________
6________
4________
DB SIDE LATERALS
4________
8________
12________
8________
8________
RACK HANGS
1:25
STRETCH
STRETCH
STRETCH
STRETCH
NAME:____________________________
MONDAY
TUESDAY
POSITION: OL/DL/DE/TE/FB/LB
THURSDAY
FRIDAY
MOUNTIAN CLIMBERS (1X50 EACH) 1 LEG JUMP ROPE WARM-UP (200 JUMPS) MOUNTIAN CLIMBERS (1X50 EACH) 1 LEG JUMP ROPE WARM-UP (200 JUMPS)
TWISTIES:
2X40 (10LBS)
ALT TOE TOUCHES: 2X20 (10LBS)
ABDOMINAL EXERCISES:
ABDOMINAL EXERCISES:
CRUNCHES:
1X60 SEC.
BICYCLES:
1X60 SEC.
STRAIGHT LEG RAISES: 1X60 SEC.
FULL SIT-UPS:
TWISTIES:
1 LEG TOE TOUCHES:
ABDOMINAL EXERCISES:
*BENCH PRESS
3X15 (25LBS)
3X20 (25LBS)
3X10 (25LBS)
ABDOMINAL EXERCISES:
BICYCLES:
1X60 SEC.
ROCKIES:
1X60 SEC.
ALT TOE TOUCH: 1X60 SEC.
*BENCH PRESS
4________
WARM-UP 8 REPS
WARM-UP 8 REPS
4________
61% 6________
64% 5________
61% 6________
4________
70% 3________
4________
4X4________
76% 3________
4X2________
4________
85% 1________
90% 1________
*POWER CLEAN
WARM-UP 3 REPS
MAX _________
5________
5________
*HANG CLEAN
55% 3________
8________
61% 3________
8________
WARM-UP 3 REPS
67% 3________
8________
55% 3________
73% 3________
8________
61% 3________
79% 3________
5________
5________
CLAP PUSH-UPS
67% 3________
DB HANG SNATCH
*CLEAN PULLS
(1 ARM AT A TIME)
5________
82% 3________
5________
85% 3________
5________
88% 3________
5________
WARM-UP 8 REPS
79% 3________
8________
8________
5________
8________
5________
8________
5________
10________
6________
10________
6________
FRONT SQUATS
DB BENCH
10________
10X10
73% 3________
4________
6________
8________
4________
6________
8________
MAX________
6________
8________
10________
10________
1 ARM DB ROWS
10________
BICEP CURLS
8________
8________
8________
8________
8________
8________
8________
8________
RDL + SHRUG
UPRIGHT ROWS
4________
8________
8________
15________
15________
TRICEP EXTENTIONS
8________
RACK HANGS
DB SIDE LATERALS
4________
8________
4________
8________
4________
8________
1:25
RACK HANGS
1:25
STRETCH
STRETCH
STRETCH
STRETCH
NAME:____________________________
MONDAY
HURDLE JUMPS
(SIDE/SIDE)
TUESDAY
3X10 EACH
ABDOMINAL EXERCISES:
POSITION: OL/DL/DE/TE/FB/LB
THURSDAY
HURDLE JUMPS
(SIDE/SIDE)
FRIDAY
3X10 EACH
TWISTIES:
2X40 (10LBS)
ALT TOE TOUCHES: 2X20 (10LBS)
ABDOMINAL EXERCISES:
CRUNCHES:
1X60 SEC.
BICYCLES:
1X60 SEC.
STRAIGHT LEG RAISES: 1X60 SEC.
FULL SIT-UPS:
TWISTIES:
1 LEG TOE TOUCHES:
*SPEED SQUAT
*BENCH PRESS
(50% 1RM)
ABDOMINAL EXERCISES:
3X15 (25LBS)
3X20 (25LBS)
3X10 (25LBS)
10________
WARM-UP 5 REPS
WARM-UP 5 REPS
3________
10________
76% 5________
55% 5________
3________
10________
91% 6X1________
61% 5________
3________
76% 5________
3________
85% 5X1________
2________
*POWER CLEAN
BOX JUMPS
WARM-UP 3 REPS
(HIGH BOX)
61% 3________
67% 3________
6X3
1 ARM DB ROWS
*HANG CLEAN
73% 3________
8________
79% 3________
8________
WARM-UP 3 REPS
12________
85% 3________
8________
61% 3________
12________
67% 3________
12________
*CLEAN PULLS
DB HANG SNATCH
(1 ARM AT A TIME)
73% 3________
88% 2X3________
3________
79% 3________
91% 2X3________
3________
83% 2________
94% 2X3________
3________
BOX STEP-UPS
3________
6________
FRONT SQUATS
3________
(WITH 15LB)
5________
8________
3________
8________
3________
8________
8________
8________
8________
DB WALKING LUNGES
8________
8________
10X10
5________
6________
6________
CLAP PUSH-UPS
15________
CHIN-UPS
15________
MAX________
CALF RAISES
15________
6________
MAX________
BICEP CURLS
20________
20________
BW DIPS
20________
WEIGHTED SHRUGS
(CONTROLED)
6________
8________
50 REPS TOTAL
BICEP CURLS
TRICEP EXTENTIONS
8________
12________
8________
12________
8________
12________
WEIGHTED SHRUGS
RACK HANGS
(CONTROLED)
SHOULDER COMBO
(FRONT/SIDE/POST)
1:30
RACK HANGS
1:30
STRETCH
STRETCH
STRETCH
STRETCH
NAME:____________________________
MONDAY
HURDLE JUMPS
(SIDE/SIDE)
TUESDAY
3X10 EACH
ABDOMINAL EXERCISES:
POSITION: OL/DL/DE/TE/FB/LB
THURSDAY
HURDLE JUMPS
(SIDE/SIDE)
FRIDAY
3X10 EACH
TWISTIES:
3X30 (10LBS)
ALT TOE TOUCHES: 3X20 (10LBS)
ABDOMINAL EXERCISES:
CRUNCHES:
1X70 SEC.
BICYCLES:
1X70 SEC.
STRAIGHT LEG RAISES: 1X70 SEC.
FULL SIT-UPS:
TWISTIES:
1 LEG TOE TOUCHES:
*SPEED SQUAT
*BENCH PRESS
(60% 1RM)
ABDOMINAL EXERCISES:
3X20 (25LBS)
3X20 (25LBS)
3X12 (25LBS)
8________
WARM-UP 5 REPS
WARM-UP 5 REPS
4________
8________
76% 5________
55% 5________
3________
6________
94% 4X1________
64% 5________
3________
6________
75% 5________
2________
80% 5________
*POWER CLEAN
90% 3X3________
2________
BOX JUMPS
(LOW BOX)
WARM-UP 3 REPS
64% 3________
5X15
(UNDERHAND)
*HANG CLEAN
70% 3________
8________
76% 3________
8________
WARM-UP 3 REPS
10________
82% 3________
8________
64% 3________
10________
70% 3________
10________
88% 2X1________
BOX JUMPS
(HIGH BOX)
*CLEAN PULLS
76% 3________
6X3
91% 2X2________
82% 3________
DB BENCH PRESS
88% 2X1________
94% 2X2________
97% 2X2________
10________
10________
FRONT SQUATS
12________
10________
3________
12________
10________
3________
10________
6________
3________
MAX________
10________
4________
3________
MAX________
8________
2________
MAX________
DB WALKING LUNGES
GLUTE HAM RAISES
(WITH 15LB)
LAT PULLDOWNS
(OVERHAND)
12________
8________
12________
12________
8________
10________
12________
8________
8________
PAUSE PUSH-UPS
TRICEP EXTENTIONS
BICEP CURLS
CALF RAISES
BW DIPS
20________
50 REPS TOTAL
20________
20________
12________
8________
12________
8________
12________
8________
DB HAMMER CURLS
8________
SHOULDER COMBO
15________
UPRIGHT ROWS
15________
12________
15________
(FRONT/SIDE/POST)
WEIGHTED SHRUGS
(CONTROLED)
RACK HANGS
10________
10________
(HOLD BOTTOM)
4X40 SEC
1:30
RACK HANGS
1:30
STRETCH
STRETCH
STRETCH
STRETCH
NAME:____________________________
MONDAY
HURDLE JUMPS
(SIDE/SIDE)
TUESDAY
3X10 EACH
ABDOMINAL EXERCISES:
POSITION: OL/DL/DE/TE/FB/LB
THURSDAY
HURDLE JUMPS
(SIDE/SIDE)
FRIDAY
3X10 EACH
TWISTIES:
3X30 (10LBS)
ALT TOE TOUCHES: 3X20 (10LBS)
ABDOMINAL EXERCISES:
CRUNCHES:
1X70 SEC.
BICYCLES:
1X70 SEC.
STRAIGHT LEG RAISES: 1X70 SEC.
FULL SIT-UPS:
TWISTIES:
1 LEG TOE TOUCHES:
*SPEED SQUAT
*BENCH PRESS
(70% 1RM)
ABDOMINAL EXERCISES:
3X20 (25LBS)
3X20 (25LBS)
3X12 (25LBS)
4________
WARM-UP 8 REPS
WARM-UP 5 REPS
3________
4________
55% 5________
60% 5________
3________
4________
76% 3________
70% 5________
2________
4________
85% 1________
80% 5________
2________
91% 10X1________
85% 3________
*POWER CLEAN
92% 5X2________
WARM-UP 3 REPS
2________
BOX JUMPS
(LOW BOX)
(UNDERHAND)
5X15
61% 3________
8________
73% 3________
8________
79% 3________
8________
WARM-UP 3 REPS
10________
85% 3________
8________
61% 3________
10________
73% 3________
10________
*HANG CLEAN
91% 1________
95% 4X1_______
BOX JUMPS
(HIGH BOX)
79% 3________
6X3
85% 3________
*CLEAN PULLS
94% 2X2________
98% 2X2________
DB BENCH PRESS
91% 1________
8________
8________
FRONT SQUATS
8________
10________
3________
8________
3________
10________
5________
3________
10________
3________
3________
8________
1________
8________
DB WALKING LUNGES
GLUTE HAM RAISES
(WITH 15LB)
LAT PULLDOWNS
(OVERHAND)
12________
10________
12________
12________
10________
10________
12________
10________
8________
BICEP CURLS
CALF RAISES
BW DIPS
20________
50 REPS TOTAL
20________
20________
DB HAMMER CURLS
15________
12________
15________
(HOLD BOTTOM)
4X40 SEC
TRICEP EXTENTIONS
12________
8________
12________
8________
12________
8________
SHOULDER COMBO
WEIGHTED SHRUGS
(CONTROLED)
(FRONT/SIDE/POST)
RACK HANGS
10________
10________
PAUSE PUSH-UPS
8________
15________
UPRIGHT ROWS
MAX________
RACK HANGS
1:30
1:30
STRETCH
STRETCH
STRETCH
STRETCH
NAME:____________________________
MONDAY
HURDLE JUMPS
(SIDE/SIDE)
TUESDAY
3X10 EACH
ABDOMINAL EXERCISES:
POSITION:
THURSDAY
HURDLE JUMPS
(SIDE/SIDE)
FRIDAY
3X10 EACH
TWISTIES:
3X30 (10LBS)
ALT TOE TOUCHES: 3X20 (10LBS)
ABDOMINAL EXERCISES:
CRUNCHES:
1X70 SEC.
BICYCLES:
1X70 SEC.
STRAIGHT LEG RAISES: 1X70 SEC.
FULL SIT-UPS:
TWISTIES:
1 LEG TOE TOUCHES:
*SPEED SQUAT
*BENCH PRESS
(40% 1RM)
ABDOMINAL EXERCISES:
3X20 (25LBS)
3X20 (25LBS)
3X12 (25LBS)
5________
WARM-UP 5 REPS
WARM-UP 5 REPS
WARM-UP 5 REPS
5________
61% 5________
60% 5________
61% 5________
5________
76% 3________
70% 5________
76% 3________
5________
85% 3________
80% 5________
85% 3________
91% 2________
85% 3________
91% 2________
MAX_________
92% 2________
MAX_________
*POWER CLEAN
WARM-UP 3 REPS
64% 3________
MAX_________
(UNDERHAND)
*HANG CLEAN
75% 3________
8________
82% 3________
8________
WARM-UP 3 REPS
10________
90% 2________
8________
61% 3________
10________
95% 1________
8________
73% 3________
MAX_________
10________
79% 3________
BOX JUMPS
85% 3________
MAX________
6X3
91% 1________
MAX________
MAX_________
MAX________
12________
LAT PULLDOWNS
(OVERHAND)
DB WALKING LUNGES
10________
12________
8________
10________
12________
8________
12________
(WITH 15LB)
10________
(HIGH BOX)
12________
PAUSE PUSH-UPS
TRICEP EXTENTIONS
12________
50 REPS TOTAL
BICEP CURLS
10________
12________
8________
DB HAMMER CURLS
UPRIGHT ROWS
(HOLD BOTTOM)
4X40 SEC
BW DIPS
10________
15________
8________
15________
8________
10________
15________
WEIGHTED SHRUGS
10________
RACK HANGS
12________
8________
12________
(CONTROLED)
SHOULDER COMBO
(FRONT/SIDE/POST)
RACK HANGS
1:30
STRETCH
STRETCH
1:30
STRETCH
OL/DL/DE/TE/FB/LB
STRETCH
"BE A WARRIOR"
CONDITIONING
DYNAMIC WARM-UP
1. HIGH KNEES / BACKWARD HIGH KNEES - 15 YARDS EACH
2. THREE SHUFFLE SQUAT - 15 YARDS EACH WAY
3. CARIOCA - 15 YARDS EACH WAY
4. STRAIGHT LEG KICK / WALKING QUAD - 15 YARDS EACH
5. REACH BACKS / BACKWARD SQUAT - 15 YARDS EACH
6. SKIPS FOR HEIGHT / BACKWARD SKIPS - 15 YARDS EACH
CONDITIONING WORKOUT #1
POST-RUN STRETCH
1. STANDING "V" STRETCH - M/R/L - 20 SEC. EACH
2. FIRST BASE MAN - R/L - 20 SEC. EACH
3. BUTTERFLY - 20 SEC.
4. FIGURE 4 - R/L - 20 SEC. EACH
5. LAYING QUAD - R/L - 20 SEC. EACH
6. CATCHER SQUAT - 20 SEC.
CONDITIONING WORKOUT #2
3. POST-RUN STRETCH
CONDITIONING WORKOUT #3
CONDITIONING WORKOUT #4
2. SHUTTLES
A. 300 YARD SHUTTLES - 3 REPS (3:30 MIN. REST)
(RUN 6 X 50 YARDS TO EQUAL EACH 300 YARD REP)
SKILL - 52 SEC. OR BELOW
RB/FB/K/P - 54 SEC. OR BELOW
QB/LB - 56 SEC. OR BELOW
TE/DE - 58 SEC. OR BELOW
OL/DL - 60 SEC. OR BELOW
John Patrick
Head Strength and Conditioning Coach
Youngstown State University
One University Plaza
3. POST-RUN STRETCH
Stambaugh Stadium
Athletic Weight Room
(330) 941-3689
jgpatrick@ysu.edu
AGILITY
DYNAMIC WARM-UP
1. HIGH KNEES / BACKWARD HIGH KNEES - 15 YARDS EACH
2. THREE SHUFFLE SQUAT - 15 YARDS EACH WAY
3. CARIOCA - 15 YARDS EACH WAY
4. STRAIGHT LEG KICK / WALKING QUAD - 15 YARDS EACH
5. REACH BACKS / BACKWARD SQUAT - 15 YARDS EACH
6. SKIPS FOR HEIGHT / BACKWARD SKIPS - 15 YARDS EACH
AGILITY WORKOUT #1
POST-RUN STRETCH
1. STANDING "V" STRETCH - M/R/L - 20 SEC. EACH
2. FIRST BASE MAN - R/L - 20 SEC. EACH
3. BUTTERFLY - 20 SEC.
4. FIGURE 4 - R/L - 20 SEC. EACH
5. LAYING QUAD - R/L - 20 SEC. EACH
6. CATCHER SQUAT - 20 SEC.
AGILITY WORKOUT #2
2. PLYOMETRICS
A. CONE "SPEED-SIDE" HOPS - 4 SETS X 10 REPS (EACH WAY)
B. JUMP & REACH - 4 SETS X 6 REPS
2. PLYOMETRICS
A. SKIPS FOR HEIGHT - 4 SETS X 20 YARDS
B. SINGLE LEG BOUNDS - 4 SETS X 20 YARDS
3. AGILITY
A. PRO AGILITY - 4 SETS X 4 REPS (EACH WAY)
B. 4 CORNER DROP DRILL- 4 SETS X 4 REPS (EACH WAY)
3. AGILITY
A. FOR/BACK PRO AGILITY - 4 SETS X 4 REPS (EACH WAY)
B. W-DRILL- 4 SETS X 4 REPS (EACH WAY)
3. HIGH EFFORT
A. UP/DOWNS - 150 REPS IN 5:00 MIN.
3. HIGH EFFORT
A. HIGH KNEE DRIVES - 5 SETS X 30 SEC.
4. POST-RUN STRETCH
4. POST-RUN STRETCH
AGILITY WORKOUT #3
AGILITY WORKOUT #4
2. PLYOMETRICS
A. LUNGE JUMPS AND SPRINT - 4 SETS X 8 REPS
B. DOUBLE LEG BOUNDS - 4 SETS X 20 YARDS
C. SPEED LADDER (EACH DRILL 3 TIMES)
1 FOOT SPRINT
2 FOOT SPRINT
BUNNY HOPS
HOP SCOTCH
1 IN, 1 OUT
SKING
ALI SHUFFLE
LATERAL HIGH KNEES
LATERAL HIGH KNEE (FLIP)
2. PLYOMETRICS
A. SKIPS FOR DISTANCE - 4 SETS X 20 YARDS
B. SPEED SKATERS - 4 SETS X 12 REPS (EACH WAY)
C. SPEED LADDER (EACH DRILL 3 TIMES)
1 FOOT SPRINT
2 FOOT SPRINT
BUNNY HOPS
HOP SCOTCH
1 IN, 1 OUT
SKING
ALI SHUFFLE
LATERAL HIGH KNEES
LATERAL HIGH KNEE (FLIP)
3. AGILITY
A. DOLPHIN DRILL- 4 SETS X 4 REPS (EACH WAY)
B. 4 CORNER REACTION - 4 SETS X 4 REPS (EACH WAY)
3. AGILITY
A. 3 CONE DRILL- 4 SETS X 4 REPS (EACH WAY)
B. PRO AGILITY - 4 SETS X 4 REPS (EACH WAY)
4. HIGH EFFORT
A. SQUAT JUMPS - 5 SETS X 30 SEC.
4. HIGH EFFORT
A. MOUNTIAN CLIMBERS - 5 SETS X 30 SEC.
5. POST-RUN STRETCH
5. POST-RUN STRETCH
John Patrick
Head Strength and Conditioning Coach
Youngstown State University
One University Plaza
Stambaugh Stadium
Athletic Weight Room
(330) 941-3689
jgpatrick@ysu.edu