Warm up and Flexiblity

Documents

Warm Up Routine- QLD Bandits

Warm Up Routines- QBBA

Sports Specific Yoga (flexibility) 

 

Moving/ Run throughs

Simple Run Forward Run Backward Side Shuffles Ground Touches
2 Lunges, 3 Skips High Kness Butt Kicks  
Complex 3 Side Shuffles and turn Front and Back 360's Reverse Butt Kicks Side Squats
Carioca Carioca w/ High Lead Leg Carioca w/ High Trail Leg Lateral- Leaping
Mobility Walking Knee Circles- In & Out Frankenstein's Drinking Bird Lunge and Twist
Reverse Lunge w/ Oblique Rotation      

Partner w/ Baseball

 Run Forward- Side Toss Run Forward- Toss Over Shoulder Side Shuffle- 1 Ball Side Shuffle- 2 Balls
Circle Side Shuffle Carioca Carioca w/ Ball passed around head Pick Up's

 

Lower Body

Dynamic-

Warm Up

 Partnered Leg swings Body Weight Squat Sumo Squat
Side Lunges Lunge Matrix Standing Leg Extension
Standing Quad Flicks Standing Knee to Chest Trunk Twists
Wood Chops Lying crucifix- Back & Front Lying Hip Extension
Internal Hip Rotation Bunny Hop- Back, Front & Lateral Calf Raises
Flexiblity Hip Internal Rotation    

 

Upper Body

Dynamic-

Warm Up

 Arm Circles  Cross Over in Front Bushwackers Goal Posts
Shoulder Protraction/ Retraction Swimmers Reverse Swimmers Arm Marches
Internal/ External Rotation- w/ Glove Internal/ External @90- w/ Glove Straight Arm Push Up Scapula Super Man's
Flexiblity Sleeper Stretch Sleeper Stretch w/ resistance Open Book  

 

Speed, Acceleration and Agility

Documents

 

Ladder and Hurdles

Ladder Feet in each Lateral Sewing Machine Icky Shuffle
2 in, 2 out 3's    
       
Hurdles        

 

Speed and Acceleration

Walking to Knee to Chest Sprinter's March Up and Down Alternating 3 point starts
SL Explosive- Forwards & Reverse A Skip- Regular & Straight Leg A Skip- Alternating 3's 3's
Lunge Walk Lunge Walk- tip toe Lunge Walk w/ Twist  
       

 

Agility

Sprint with Lateral 5m Pro Agility Shuttle    
       
       

 

Conditioning

Documents

Pre Hab Routine

Leg Circuit (strength)

Entry Level Strength Program (whole body)

On Field S&C Program

 

Double Leg

 Squat Holds Squats Arms above head
Sumo Squat Sumo Squat Jump  
Single Leg Split Squat Hold Side Lunge Squat and Reach (toe)
Squat and Reach (hand) Lunge Matrix Split Squat Jumps
Split Squat Jump w/ Twist Skater Jumps  
Shoulder Function Internal Rotation @ 90 (band) External Rotation @ 90 (band) Internal Rotation (band)
External Rotation (band) Internal rotation (own resistance) External Rotation (own resistance)
Full Cans (DB) Crush Cans (DB) Empty Cans (DB)
Lat Raises (DB) Butterflies (band) Y's and T's (band)
Straigth Arm Push Ups Scapula Supermans  
Core/ Trunk Bridge- Front, Side, Back    
     
Pre Hab Bow and Arrow Lawn Mowers Robbery
Low Rows Drinking Bird Crab Walks
Arabesque