Mike Boyle Strength and Conditioning Summer 2018 Phase 0
LINEAR MOVEMENT (Day 1 & 3)
ROLL/Breathe (x10 each side)
Upper Cervical
Psoas
Sternum
Sacrum
Glutes + Hip Rotators
Hamstrings
Calves
Lower/Upper Back
Posterior Shoulder
Adductors & Quads
STRETCH CIRCUIT (MOBILITY) (x3 Breaths or 3/side)
1. 90/90 Hip ER/IR
5. 1/2 Kneeling Ankle Mob x5ea
2. Spiderman
3. Adductor Rock
4. V-Stance T-Spine Rotation
ACTIVATION (STABILITY, MOTOR CONTROL) x3ea
1. Breathing
4. Band Supported Leg Lower
2. Floorslides w/ Breathing
5. Supine Hip Flexion Hold 3x:05ea
3. 2 Leg Hip Lift
DYNAMIC WARMUP
Knee Hug
Leg Cradle
Quad Stretch
Reverse Lunge to Hamstring
Backwards SLDL
2 Leg Linear Bounce F / B
A-Skip
High Knees
Heels Up Knees Up
Straight Leg Walk
Straight Leg Skip
Backpedal (PUSH)
Backwards Run (REACH)
JUMP/THROW/SPRINT x3ea (Wk 1: 2 rounds)
Jump (Soft Landing):
Day 1: Box Jump x5
Day 3: Linear Box Hop x5ea
Throw:
Sprint:
CONDITIONING (AFTER LIFT)
Tempo Runs:
LATERAL MOVEMENT (Day 2 & 4)
ROLL/Breathe (x10 each side)
Upper Cervical
Psoas
Sternum
Sacrum
Glutes + Hip Rotators
Hamstrings
Calves
Lower/Upper Back
Posterior Shoulder
Adductors & Quads
STRETCH CIRCUIT (MOBILITY) (x3 Breaths or 3/side)
1. Hip Rotator
5. 1/2 Kneeling Ankle Mob x5ea
2. Wall Quad
3. Wall Hip Flexor
4. V-Stance T-Spine Rotation
ACTIVATION (STABILITY, MOTOR CONTROL) x5ea
1. Mini-Band ER x5ea + 5 Squats
2. 1 Leg Hold x :5ea
3. Lateral Walks x5ea (Around Feet!)
DYNAMIC WARMUP
Day 2
Day 4
2 Leg Lateral Bounce
2 Leg Lateral Bounce
Lateral Skip
1-2 Stick F / B
Cross-In-Front Skip
Crossover Stick F / B
Cross-Behind Skip
Scissors L / R
Shuffle w/ Stick (GO-STOP)
Carioca
JUMP/THROW/SPRINT x3ea (Wk 1: 2 rounds)
Jump (Soft Landing):
Day 2: M/L Box Hop x3ea
Day 4: Lateral Bound x5ea
Throw:
Both: 1/2 Kneeling Side Toss x5ea
Sprint:
CONDITIONING (AFTER LIFT)
Sled Crossover:
N/A
Slideboard:
10 Total Touches (5ea) x6 / x7 / x8
:30 rest
Day 1: TK Chest Pass x10
Day 3: 1/2 Kneeling OH Throw x10
Day 1: Lean, Fall, Run x1ea (w/ acceleration ladder)
Day 3: Ball Drop x1ea
Assault Bike:
Wk 1:
x8 / x10 / x12 Work:Rest (1:2)
Wk 2:
Wk 3:
10/20 @120% MAS
10 Steps each x4 / x6 / x6
Day 2: 2 Mile Test
Day 4: 10/20 x8
Both: 10/20 x8
Both: 10/20 x8
Mike Boyle Strength and Conditioning Summer 2018 Phase 1
LINEAR MOVEMENT (Day 1 & 3)
ROLL/Breathe (x10 each side)
Upper Cervical
Psoas
Sternum
Sacrum
Glutes + Hip Rotators
Hamstrings
Calves
Lower/Upper Back
Posterior Shoulder
Adductors & Quads
STRETCH CIRCUIT (MOBILITY) (x3 Breaths or 3/side)
1. 90/90 Hip ER/IR
5. 1/2 Kneeling Ankle Mob x5ea
2. Spiderman
3. Adductor Rock
4. V-Stance T-Spine Rotation
ACTIVATION (STABILITY, MOTOR CONTROL) x3ea
1. Breathing
4. Band Supported Leg Lower
2. Floorslides w/ Breathing
5. Supine Hip Flexion Hold 3x:05ea
3. 2 Leg Hip Lift
DYNAMIC WARMUP
**Seated Arm Action 3x :10
Wall Drills 3x5ea
Knee Hug
Leg Cradle
Quad Stretch
Reverse Lunge to Hamstring
Backwards SLDL
2 Leg Linear Bounce F / B
A-Skip
High Knees
Heels Up Knees Up
Straight Leg Walk
Straight Leg Skip
Backpedal (PUSH)
Backwards Run (REACH)
JUMP/THROW/SPRINT x3ea (Wk 1: 2 rounds)
Jump (Soft Landing):
Day 1: Double Ladder Jump x5
Day 3: Double Ladder Lin. Hop x3ea &
Linear Bound x3ea
Throw:
Day 1: Standing Chest Pass x10
Day 3: Standing OH Throw x10
Sprint:
CONDITIONING (AFTER LIFT)
Tempo Runs:
** = High School Only
## = College and Pro Only
Both Days: Timed 10yd Sprint x 1
x8 / x10 / x12 Work:Rest (1:2)
LATERAL MOVEMENT (Day 2 & 4)
ROLL/Breathe (x10 each side)
Upper Cervical
Psoas
Sternum
Sacrum
Glutes + Hip Rotators
Hamstrings
Calves
Lower/Upper Back
Posterior Shoulder
Adductors & Quads
STRETCH CIRCUIT (MOBILITY) (x3 Breaths or 3/side)
1. Hip Rotator
5. 1/2 Kneeling Ankle Mob x5ea
2. Wall Quad
3. Wall Hip Flexor
4. V-Stance T-Spine Rotation
ACTIVATION (STABILITY, MOTOR CONTROL)
1. Mini-Band ER x5ea + 5 Squats
2. 1 Leg Hold x :5ea
3. Lateral Walks x5ea (Around Feet!)
DYNAMIC WARMUP
Day 2
Day 4
2 Leg Lateral Bounce
2 Leg Lateral Bounce
Lateral Skip
1-2 Stick F / B
Cross-In-Front Skip
Crossover Stick F / B
Cross-Behind Skip
Lateral In-In-Out-Out L / R
Shuffle w/ Stick (GO-STOP)
Carioca
SPRINT/COD DRILLS 2x5ea
Band Resisted Shuffle
JUMP/THROW/SPRINT x3ea (Wk 1: 2 rounds)
Jump (Soft Landing):
Day 2: M/L Hurdle Hop x3ea
Day 4: 45° Bound x5ea
Throw:
Both: Standing Side Toss x5ea
Sprint:
CONDITIONING (AFTER LIFT)
Sled Crossover:
N/A
Slideboard:
No Slideboard if Skating!
Assault Bike:
Highschool: 10/20 x8 Wks 1,2, & 3
Wk 1:
10 Total Touches (5ea) x6 / x7 / x8
:30 rest
Wk 2:
Wk 3:
10/20 @120% MAS
10 Steps each x4 / x6 / x6
Day 2: ## 2 Mile Test
Day 4: ## 10/20 x8
Both: ## 10/20 x8
Both: ## 2x 10/20 x8
Mike Boyle Strength and Conditioning Summer 2018 Phase 2
LINEAR MOVEMENT (Day 1 & 3)
ROLL/Breathe (x10 each side)
Upper Cervical
Psoas
Sternum
Sacrum
LATERAL MOVEMENT (Day 2 & 4)
ROLL/Breathe (x10 each side)
Upper Cervical
Psoas
Sternum
Sacrum
Sprint:
CONDITIONING (AFTER LIFT)
Sled Crossover:
N/A
SPRINT/COD DRILLS
Slideboard:
No Slideboard if Skating!
Assault Bike:
Highschool: 10/20 x8 Wks 1,2, & 3
Wk 1:
Wk 2:
Wk 3:
10/20 @120% MAS
20/10 @110% MAS
10 Total Touches (5ea) x8 / x9 / x10
:30 rest
Glutes + Hip Rotators
Hamstrings
Calves
Lower/Upper Back
Posterior Shoulder
Adductors & Quads
STRETCH CIRCUIT (MOBILITY) (x3 Breaths or 3/side)
1. 90/90 Hip ER/IR
5. 1/2 Kneeling Ankle Mob x5ea
2. Spiderman
3. Spiderman T-Spine Rotation
4. Adductor Rock
ACTIVATION (STABILITY, MOTOR CONTROL) x3ea
1. Breathing
4. SandBag Leg Lower
2. Floorslides w/ Breathing
5. 1/2 Kneeling Hip Flexion Hold 3x:05ea
3. Yoga Table
DYNAMIC WARMUP
**Seated Arm Action 3x :10
Knee Hug to OH Lunge
Leg Cradle
Quad Stretch w/ Reach
Reverse Lunge to Hamstring
Backwards SLDL
1 Leg Linear Bounce F / B
A-Skip
High Knees
Heels Up Knees Up
Straight Leg Walk
Straight Leg Skip
Backpedal to Sprint (GO-GO)
Backwards Run (REACH)
Band Resisted Marches 2x10yd
JUMP/THROW/SPRINT x3ea
Jump (Hard Landing):
Hard Arms!
Throw:
Sprint:
Day 1: Hurdle Jump x5
Day 3: Linear Hop x3ea &
Linear Bound x3ea
Day 1: 2pt Chest Pass x3ea
Day 3: Stepping OH Throw x3ea
Both Days: Flying 10yd Sprint x1
Head Start: WK 1: 5 Yd WK 2: 10 Yd WK 3: 15 Yd
CONDITIONING (AFTER LIFT)
Day 1: 75yd Shuttles:
Day 3: Tempo Runs:
** = High School Only
## = College and Pro Only
x8 / x10 / x12 Work:Rest (1:4)
x12 / x14 / x16 Work:Rest (1:2)
Glutes + Hip Rotators
Hamstrings
Calves
Lower/Upper Back
Posterior Shoulder
Adductors & Quads
STRETCH CIRCUIT (MOBILITY) (x3 Breaths or 3/side)
1. Hip Rotator
5. 1/2 Kneeling Ankle Mob x5ea
2. Wall Quad
3. Wall Hip Flexor
4. V-Stance T-Spine Rotation
ACTIVATION (STABILITY, MOTOR CONTROL) x5ea
1. Mini-Band ER x5ea + 5 Squats
2. 1 Leg Hold x :5ea
3. Lateral Walks x5ea (Around Feet!)
DYNAMIC WARMUP
Day 2
Day 4
1 Leg Lateral Bounce
1 Leg Lateral Bounce
1 Leg Medial Bounce
1 Leg Medial Bounce
Lateral Skip
1-2 Stick @45 Degrees F / B
Cross-In-Front Skip
Crossover-In-Front F / B
Cross-Behind Skip
Scissors L / R
Shuffle 2 Ways (GO-GO-STOP)
Carioca
SPRINT/COD DRILLS
Crossover, Shuffle, Stick, Sprint 2x5yd ea
JUMP/THROW/SPRINT x3ea (Wk 1: 2 rounds)
Jump (Hard Landing):
Day 2: M/L Hurdle Hop x3ea
Day 4: 45° Bound x5ea
Throw:
Both: Stepping Side Toss x5ea
5 Steps each x6 / x6 / x6
Both: ## 3x 10/20x8
Both: ## 20/10x8 and 10/20x8
Both: ## 20/10x8 and 2x 10/20x8
Mike Boyle Strength and Conditioning Summer 2018 Phase 3
LINEAR MOVEMENT (Day 1 & 3)
ROLL/Breathe (x10 each side)
Upper Cervical
Psoas
Sternum
Sacrum
Glutes + Hip Rotators
Hamstrings
Calves
Lower/Upper Back
Posterior Shoulder
Adductors & Quads
STRETCH CIRCUIT (MOBILITY) (x3 Breaths or 3/side)
1. 90/90 Hip ER/IR
5. 1/2 Kneeling Ankle Mob x5ea
2. Spiderman
3. Spiderman T-Spine Rotation
4. Adductor Rock
ACTIVATION (STABILITY, MOTOR CONTROL) x3ea
1. Breathing
4. SandBag Leg Lower
2. Floorslides w/ Breathing
5. Prone Valslide Hip Flexion
3. 1 Leg Hip Lift
DYNAMIC WARMUP
**Seated Arm Action 3x :10
Knee Hug to OH Lunge
Leg Cradle
Quad Stretch w/ Reach
Reverse Lunge to Hamstring
Backwards SLDL
Alternating 1 Leg Linear Bounce F / B
A-Skip
High Knees
Heels Up Knees Up
Straight Leg Walk
Straight Leg Skip
Backpedal to Sprint (GO-GO)
Backwards Run (REACH)
SPRINT/COD DRILLS
High Knee Switches 2x10yd
JUMP/THROW/SPRINT
Jump:
Throw:
Sprint:
CONDITIONING (AFTER LIFT)
Day 1: 150yd Shuttles:
for Football : 60yd Shuttles
Day 3: Tempo Runs:
** = High School Only
## = College and Pro Only
1 Command, 1 Switch
**Day 1: Continuous Hurdle Jump x5
**Day 3: Continuous Hurdle Hop x3ea &
Continuous Linear Bound x3ea
**Day 1: Sprint Start Chest Pass x3ea
**Day 3: 2 Step OH Throw x 3ea
Both Days: Flying 10yd Sprint x3 Total
15 Yd Head Start
Warm Up w/ 4 Acc. Ladders First!
x5 / x6 / x7 Work:Rest (1:3)
x8 / x10 / x12
x12 / x14 / x16 Work:Rest (1:2)
LATERAL MOVEMENT (Day 2 & 4)
ROLL/Breathe (x10 each side)
Upper Cervical
Psoas
Sternum
Sacrum
Glutes + Hip Rotators
Hamstrings
Calves
Lower/Upper Back
Posterior Shoulder
Adductors & Quads
STRETCH CIRCUIT (MOBILITY) (x3 Breaths or 3/side)
1. Hip Rotator
5. 1/2 Kneeling Ankle Mob x5ea
2. Wall Quad
3. Wall Hip Flexor
4. V-Stance T-Spine Rotation
ACTIVATION (STABILITY, MOTOR CONTROL) x5ea
1. Mini-Band ER x5ea + 5 Squats
2. 1 Leg Hold x :5ea
3. Lateral Walks x5ea (Around Feet!)
DYNAMIC WARMUP
Day 2
Day 4
Alternating 1 Leg M/L Bounce
Alternating 1 Leg M/L Bounce
Lateral Skip
Shuffle Quick F / B
Cross-In-Front Skip
Hip Switch F / B
Cross-Behind Skip
Scissors In Front L / R
Shuffle to Sprint (GO-GO-SPRINT)
Carioca
SPRINT/COD DRILLS
Bounce to Sprint 2x5yd ea
JUMP/THROW/SPRINT x3ea (Wk 1: 2 rounds)
Jump
**Day 2: Continuous M/L Hurdle Hop x3ea
**Day 4: Continuous 45° Bound x5ea
Throw:
**Both: Shuffle Side Toss x5ea
Sprint:
CONDITIONING (AFTER LIFT)
Sled Crossover:
No Sled Crossovers if Skating!
N/A
Slideboard:
No Slideboard if Skating!
Assault Bike:
Highschool: 10/20 x8 Wks 1,2, & 3
Wk 1:
Wk 2:
Wk 3:
20/10 @110% MAS
**20 Total Touches x6 / x7 / x8
1:00 rest
5 Steps each x6 / x6 / x6
Both: ## 2x 20/10x8 and 10/20x8
Both: ## 3x 20/10
Day 2: ## 1.5 Mile Test
Day 4: ## 3x 20/10
Mike Boyle Strength and Conditioning Summer 2018 Phase 4
LINEAR MOVEMENT (Day 1 & 3)
ROLL/Breathe (x10 each side)
Upper Cervical
Psoas
Sternum
Sacrum
Glutes + Hip Rotators
Hamstrings
Calves
Lower/Upper Back
Posterior Shoulder
Adductors & Quads
STRETCH CIRCUIT (x3 Breaths or 3/side)
1. 90/90 Hip ER/IR
5. 1/2 Kneeling Ankle Mob x5ea
2. Spiderman
3. Adductor Rock
4. V-Stance T-Spine Rotation
ACTIVATION (STABILITY, MOTOR CONTROL) x3ea
1. Breathing
4. SandBag Leg Lower
2. Floorslides w/ Breathing
5. Standing Hip Flexion Hold 3 x:05ea
3. 1 Leg Hip Lift
DYNAMIC WARMUP
**Seated Arm Action 3x :10
Knee Hug to OH Lunge
Leg Cradle
Quad Stretch w/ Reach
Reverse Lunge to Hamstring
Backwards SLDL
A-Skip
High Knees
Heels Up Knees Up
Straight Leg Walk
Straight Leg Skip
Backpedal to Sprint (GO-GO)
Backwards Run (REACH)
SPRINT/COD DRILLS
High Knee Switches 2x10yd
1 Command, 2 Switches
JUMP/THROW/SPRINT x3ea
Jump
Day 1: Continuous Linear Hop x3ea
Continuous Linear Bound x3ea
**Day 3: Continuous Hurdle Jump x5
Throw:
Day 1: Sprint Start Chest Pass x3ea
Day 3: 2 Step OH Throw x 3ea
Sprint:
Both: Flying 10yd Sprint x1
15 Yd Head Start
Warm Up w/ 4 Acc. Ladders First!
AFTER LIFT
Day 1: 300yd Shuttles:
x1 / x2 / x2 Work:Rest (1:2)
and 150yd Shuttles:
x4 / x3 / x4
Day 3: Tempo Runs:
x12 / x14 / x16 Work:Rest (1:2)
** = High School Only
## = College and Pro Only
## = College and Pro Only
LATERAL MOVEMENT (Day 2 & 4)
ROLL/Breathe (x10 each side)
Upper Cervical
Psoas
Sternum
Sacrum
Glutes + Hip Rotators
Hamstrings
Calves
Lower/Upper Back
Posterior Shoulder
Adductors & Quads
STRETCH CIRCUIT (x3 Breaths or 3/side)
1. Hip Rotator
5. 1/2 Kneeling Ankle Mob x5ea
2. Wall Quad
3. Wall Hip Flexor
4. V-Stance T-Spine Rotation
ACTIVATION (STABILITY, MOTOR CONTROL) x5ea
1. Mini-Band ER x5ea + 5 Squats
2. 1 Leg Hold x :5ea
3. Lateral Walks x5ea (Around Feet!)
DYNAMIC WARMUP
Day 2
Day 4
Lateral Skip
Shuffle Quick F / B
Cross-In-Front Skip
Hip Switch F / B
Cross-Behind Skip
Scissors In Front L / R
Shuffle to Sprint (GO-GO-SPRINT)
Carioca
SPRINT/COD DRILLS
Bounce to Reactive Sprint x4
JUMP/THROW/SPRINT x3ea (Wk 1: 2 rounds)
Jump (Hard Landing):
Day 2: Continuous M/L Hurdle Hop x3ea
**Day 4: Continuous 45° Bound x5ea
Throw:
Day 2: Shuffle Side Toss x5ea
**Day 4: Shuffle Side Toss x 5ea
Sprint:
N/A
AFTER LIFT
Sled Crossover:
5 Steps each x4 / x5 / x6
No Sled Crossovers if Skating!
Slideboard:
20 Total Touches x8 / x9 / x10
No Slideboard if Skating!
1:00 rest
Assault Bike:
Highschool: 10/20 x8 Wks 1,2, & 3
Wk 1:
Both: ## 3x .3 Mile Work:Rest (1:1)
Wk 2:
Both: ## 4x .3 Mile Work:Rest (1:1)
Wk 3:
Both: ## 5x .3 Mile Work:Rest (1:1)
.3 @110% MAS