Dynamic Warm Up
30 seconds jumping jacks
30 seconds high knees in place
10 jump squats
10 jumping lunges (alternating 5 each side)
10 side to side lunges (alternating 5 each side)
10 burpees
10 push-ups
30 seconds of sit ups
30 second of bicycle kicks
These are all performed back to back. The goal of this dynamic warm up is to get a sweat going.
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Leg Development and Explosiveness
Warm Up Sets with squats
2 sets with a weight you can do 10 times
1 set with a weight you can do 8 times
1 set with a weight you can do 5 times
Working Sets
5 sets of 3 Squats (should be a heavier weight; over emphasize exploding up from the bottom of the squat)
(45 seconds rest in between sets)
5 sets of 3 Jump Squats (should be a lighter weight; over emphasize jumping as high as you can)
(45 seconds rest in between sets)
5 sets of 5 each leg Jumping Lunges With Weight (should be a lighter weight that you can easily hold; emphasizing jumping as explosive as possible)
(45 seconds rest in between sets)
Explosive Movements Superset
Warm up with power cleans
2 sets with a weight you can do 10 times
1 set with a weight you can do 8 times
1 set with a weight you can do 5 times
Working Sets
5 sets of 3 power cleans (1 minute rest in between sets)
Superset with 5 sets of 10 burpees
A superset is when you perform more than 1 exercise back to back
AB Circuit
Working Supersets
3 sets: Medicine Ball Russian Twists 20 reps each side
Medicine Ball Slams 20 reps
Med ball lateral throws 10 reps each side
(30 seconds rest in between each set)
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