Speed and Agility Logan Lions July 15th Camp Workout #1
1. Quick Stretch for 5/10 mins – Start with Sneakers
2. Jumps – need to move quickly 4 stations – 15/20 mins
 Ply Box Jumps – 4 jumps per athlete – JW
 Tires hops w/medicine balls – 2/4 tires
 Tire hops w/medicine balls – 2/4 tires
 Hurdle Hop – 3 hurdle setup – 2 stations
3. Water Break – Cleats On
4. Agilities 10/15 Minutes keep them moving quickly – 4 groups/weighted teams going at same
time – all doing the same drills – stations will be spread out – one Ath goes another jumps right
up
 Lateral Shuffle with speed discs – Football carry through the drill
 Two cone shuffle (turn hips) sprint out past cone – pushups for those that don’t sprint
 Four Cone Shuffle Drill
5. Water Break
6. Athletic Drills 4 groups– Quick/FAST reps – 3 drills –– 24 minutes
 Two cone Lateral Shuffle – tackle dummy – get up quick – sprint thru cone
 Bear Crawls 10 yard – cone to cone
 Reaction Belts – One man is the leader the other man tires to mirror the leader
 Medicine Toss and sprint – 2lb balls/3lbs balls/4 lb balls
7. Water Break
8. Explosive Drills (15 minutes) – 3 Groups - groups stay will drill the whole time
 Parachutes - 70lbs team
 Sand Bag Pull –use 10lb sand bag – 85lb team
 Harness/Sled pull - make sure kids walk out so harness line is tight – 105 lb team
 Prowler Sled – 120 lb team
9. Water Break
10. 4th quarter drill (1 big group/coaches pushing kids looking for bad form) – 15 minutes – halftime
water break
 Use Hill – one sprint/one bear craw up the hill for each quarter
 1st station – 10 push ups and then 20 second push up hold
 2nd station - plank hold 30 seconds
 3rd station – 10 air squats/ 30 second mountain climbers
 4th station – line jumps over tug a war rope/duct tape
11. Water Break
12. Tug a war (10 minutes) – if time allows