Week 6 (January 6-12, 2013)

Transcription

1 Wednesday Jan. 8th DAY OFF Sunday Jan. 12th DAY OFF Week 6 (January 6-12, 2013) DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 Monday Jan. 6th Tuesday Jan. 7th Thursday Jan. 9th Friday Jan. 10th Saturday Jan. 11th Movement Prep movement prep handout Warm Up 10 min dynamic movement dynamic stretching Movement Prep movement prep handout Warm Up 10 min dynamic movement dynamic stretching Movement Prep movement prep handout Agility #1 Agility #1 Core Core agility handout #1 Core agility handout #1 core handout core handout Fartlek Run (change your pace alternating strides at different pace) 2x20 min Up to 80% of your speed on the fastest stride core handout 10x 80 yds sprint (box to box) A start each minute (Total= 10 min) Circuit (Circuit Handout) Power #1 (Power Handout #1) Cool Down 10 min Foam Roll and Stretching Power #2 (Power Handout #2) Cool Down 10 min Foam Roll and Stretching 15/15 (Alternate 15 sec at a good pace with 15 sec rest) 2x6min

2 Movement Prep Handout Ankle Mobility Hamstring Flexibility Hip Mobility Unilateral ankle hops 2x10 each Band hamstring presses 2x10 each OH squat holding a stick 2x10 Active ankle rolling 2x10 each Inchworm 2x10 Leg swings (forward/lateral) 2x10 each Gluteus Strengthening Shoulder / T-Spine Mobility Balance Single leg hip extension 2x10 each Laying arm rotation 2x10 each Vertical jump land on one foot 2x10 each Bodyweight squat with band above knee 2x10 T - Y - W 2x10 each Single leg balance with ball mvt 4x10sec each

3 Core Handout Lumbar Spine Stability Forearm bridge Side bridge Push up bridge Side bridge on hand Hip extension 3x10 each Shoulder raises 3x10 each Unstable surface 3x20 sec hold 3x15 sec hold each side Arm extension 3x10 each side Leg abduction hold 3x10 sec each Arm extension 3x10 each side Leg abduction hold 3x10 sec each Rotation / Movement Resistance / Movement Production Wheel Roll out 3x10 Landmine 3x10 each MB diagonal slams on the floor 3x10 each Quad. Pos. elbow and knee up 3x20sec hold Jacknife with feet on SB 3x10 Back extension 3x10

4 Power Handout #1 Objectives: Body weight Focus on high quality Reactive Warm Up: Jump Rope: 3 sets Medium height hurdles (6 in a row) Bilateral forward 4x Bilateral lateral 4xeach Unilateral forward 4xeach Unilateral lateral 4xeach Unilateral medial 4xeach Nordic Curls 3x6 Pull Ups/Push Ups Alternate: 1 pull up / 10 push ups 2 pull ups / 10 push ups 3 pull ups / 10 push ups 4 pull ups / 10 push ups... Keep going all the way until exhaustion. Do 2 sets

5 Power Handout #2 Objectives: Combination of strength work followed by a powerful movement Focus on high quality 1 Weighted single leg squat 4x6 each Single leg box jumps (low box up and down fast) 4x6 each 2 Lateral squat 4x6each Bilateral box jumps (high box for height) 4x6 3 Pull Ups 4x max Push Ups 4x max

6 Circuit #1 Handout Objectives: Bilateral focus and density training 2x10 minutes Go from one exercise to the next with no rest between exercises. Get as many rotation of the circuit as you can. 1) DB Front Squat x10 reps 2) DB Upright Row x10 reps 6) Plyo Push Ups x5 reps 3) DB Bilateral RDL x10 reps 5) Box Jumps x10 reps 4) Pull Ups x6 reps

7 Agility #1 Handout Ladder drills Pick 6 patterns and do 4 reps each 1) High Knees - 1 step each 2) High Knees - 2 steps each 3) Lateral High Knees 4) Single Leg Hops 5) Jump outside/inside 6) Carioca 7) Jumps alternating foot position 8) Slalom 9) Lateral High Knees with change of side 10) Forward/Backward movement with change of side 11) High Knees to slalom 12) Jumps Outside/Inside to High Knees

8 Agility Handout #2 Offensive players 1) Show and turn to sprint behind 2x each side 2) Jog to a sprint to get behind 2x each side Sprint 20 yds Sprint 1 to get behind Turn (open up) Show Change of pace Jog 3) Show, sprint behind with cut to get front post 2x each side 4) Box sprints with cut 2x each side Sprint 10 yds (front post) 1) Sprint 10 yds front post to 10 yds back post Sprint 10 yds Turn (open up) Show 2) Sprint 10 yds back post to 10 yards front post 5) drill 2x each side 6) drill and track back 10 yds Track back 10 yds

9 Agility Handout #2 Defensive players 1) Step and sprint back 2x each side 2) Step, drop and track back 2x each side Sprint (track player) 20 yds Step (5 Sprint (track player) 1 (step) 5 yards Drop 3) Drop and turn to track a player on 1vs1 2xeach side 4) Drop and sprint to defend a cross 2x each side Sprint 10 yds to defend front post and move your feet quickly to face a cross Sprint (track player) 10 yds Drop 2 yds Turn Drop 5) (forward and side) and sprint back 2x each side 6) forward and angles 2x each side Sprint back 10 yards Track back 10 yds