PHASE 1-MOVEMENT PATTERNS/CHANGE OF DIRECTION
MULTIDIRECTION MOVEMENT
WEEKS 1-4
DAYS 1-3 WORKOUT PREP
EXERCISE REPS OR DURATION
CALF
IT BAND/LATERAL QUAD
ADDUCTOR
HAMSTRING
HIP FLEXOR
LOW BACK/MID BACK
WALKING LUNGE W/TWIST
SLALOM LUNGE
KNEE HUG TO LUNGE
SLOW MOTION SHUFFLE
OVERHEAD SQUATS
HIP EXTENSION KNEE TO CHEST
OPPOSITE LEG OVER ADDUCTOR LIFT
MINI BAND – ADDUCTOR/ABDUCTOR
HIP ROTATIONS – FORWARD/BACK
ARM TO SKY
TRUNK ROTATIONS-KNEES BENT/STACK FEET
HIP FLEXOR/BUTTERFLY STRETCH
FOAM ROLLER
MOVEMENT PREP/DYNAMIC WARM UP
HIP MOBILITY/GLUTE ACTIVATION w MINI BAND
(YELLOW,GREEN,BLUE)
1X10 R/L
1X10 R/L
1X10 R/L
1X10 R/L
1X10 R/L
1X10 R/L
:10 EACH
MOVEMENT SKILL/NEURAL ACTIVITY
WEIGHTED FOAM ROLLER EXTERNAL
STAR DRILL (DAY 1 AGILITY)
PLYOMETRIC BOX JUMPS (DAY 2 POWER/EXPLOSION)
SPEED – BB’S 10YD SPRINT/20YD SPRINT/40YD SPRINT
2.5/5/10 PLATE
2X2 R/L
2 SETS X 6
2 SETS/WALK BACK BETWEEN EACH SET
1X2
1X2
1X2
1X2
1X8
:30
:30
:30
:30
:30
:30