Daily Dynamic Warmup
(Click on Activity Title to see Video Demonstration)
(*to be performed 2-3 days / week – prior to Individual Home Skills Program if you wish to do them together)
Week 7 +
| Daily Dynamic Warmup | ||
| Sets/reps | Notes | |
| Activation | ||
| Glute bridge | x20 | squeeze glutes tight |
| Quadruped Hip Circles | x10 each leg | keep upper body still |
| Dynamic Movement | ||
| Squats | x12 | low with good posture |
| Knee hug to deep lunge | x6 each | Maintain good posture |
| Bowler Lunge | x6 each | |
| Single leg RDL | x6 each | Long line from head to toe |
| Pillar | ||
| Plank | 1x max duration | |
| Situps | 1min max reps | |
| Neural Activation | ||
| Single leg multidirectional hopping | :20s each leg |
AT HOME STRENGTH
| Day 1 | Sets/Reps | Notes |
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Daily Dynamic Warmup (see above)
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| Core | ||
| Plank with leg lift | 2×5 each leg | |
| Alternating Supermans | 2×10 each side | |
| Plyometrics | Rest 1 min b/t sets | |
| Single leg broad jump – land on 2 feet | 3×3 each side | strong landing position! |
| Single leg continuous pogo hops | 3×8 each leg | Quick off the ground! |
| Strength | Circuit through 3 sets | |
| Pushup Iso holds | 3x max hold in bottom | build strength in bottom! |
| Lunge Iso holds | 3x :20-30s hold each leg | stabilize ankle, knee, hip |
| Hollow body iso hold | 3x: max duration hold | keep low back in contact with ground |
| Energy System Development | Repetitive explosive sprinting | |
| 20 yd sprint repeats | 5x | Full speed efforts- rest 30s b/t sprints |
| 40 yd sprint repeats | 5x | Full speed efforts- rest 30s b/t sprints |
| Stretch | ||
| Brezztel stretch | :90s each side | |
| Day 2 | Sets/Reps | Notes |
| Daily Dynamic Warmup (see above) | ||
| Core | ||
| Modified side plank with leg lift | 2×10 each way | |
| Russian Twists | 2×20 each way | |
| Plyos | ||
| Single leg multidirectional hopping | 3x 1set each direction | rest 30s b/t sets |
| Single leg rotational hops | 3×6 each leg | rest 30s b/t sets |
| Strength | circuit through 3 sets | |
| Quadruped Fire Hydrants | 3×10 each leg | keep upper body still! |
| Glute bridges | 3×12 | Abs tight, butt tight! |
| Quadruped bird-dogs | 3×6 each side | stay balanced! |
| Energy System Development | ||
| W Drill – shuffle, sprint,shuffle, sprint,shuffle,sprint | 6×6 cones (5-10yds apart) | Rest 20-30s b/t sets |
| Stretch | ||
| Supine butterfly stretch | 2 minute hold | |
| Day 3 | Sets/Reps | Notes |
| Daily Dynamic Warmup (see tab below) | ||
| Core | ||
| Reverse Plank Iso Hold | 2xmax hold | |
| Single leg V-Up | 2×8 each leg | |
| Plyos | ||
| Straight leg repetitive pogos | 3×15 | rest 30s b/t sets |
| Continuous squat jumps | 3×6 | Strong landing position each jump |
| Strength | ||
| Walking Lunges | 3×10 each leg | |
| Quadruped straight leg raise | 3×10 each leg | abs tight, squeeze glutes and hamstrings |
| Straight leg toe touches | 3×10 | |
| Energy System Development | Speed Endurance Runs | |
| Sprint 1 min – walk 1 min | 4-6 sets | 100% effort on runs! |
| Stretch | ||
| Handwalk hamstring stretch | x10 |
Weeks 1-6
| Sets/reps | Notes | |
| Activation | ||
| Glute bridge | x12 | squeeze glutes tight |
| Quadruped Fire Hydrants | x8 each leg | keep upper body still |
| Lunge iso holds | x:20s each leg | |
| Dynamic Movement | ||
| Squats | x12 | low with good posture |
| Forward Lunge | x6 each | |
| Lateral Lunge | x6 each | |
| Straight leg kicks | x6 each | Stay tall, legs straight |
| Hinge Toe Touch | x10 | keep back flat! Don’t round! |
| Pillar | ||
| Plank | x:30s | |
| Situps | x20 | |
| Neural Activation | ||
| Low pogos | x25 | “like jumping rope” |
| High pogos | x10 | bounce through balls of feet |
| Fast Feet + Sprint | 2x10s+10yds | chop feet fast, explode out! |
At Home Strength
| Day 1: | Day 2: | |||||||||||
| Week 1 | Week 2 | Week 3 | Week 1 | Week 2 | Week 3 | |||||||
| Rest 60s b/t sets | Rest 60s b/t sets | |||||||||||
| Balance/Stability: Single leg soccer ball rotational tosses | Balance/Stability: Single leg Snap Downs – balance! | |||||||||||
| Alternating Bird-dogs: 3×6 each side | Lateral Pillar walk: 3×5 each way | |||||||||||
| superset both exercises | superset both exericses | |||||||||||
| x10/side | x10/side | x10/side | x4 each | x4 each | x4 each | |||||||
| x10/side | x10/side | x10/side | x4 each | x4 each | x4 each | |||||||
| x10/side | x10/side | x10/side | x4each | x4 each | x4each | |||||||
| Circuit through A1-A3 | Circuit through A1-A3 | |||||||||||
| A1: Negative Pushups | A1: Split Squats | |||||||||||
| Focus solely on the lowering portion of the rep for 3s each | Under control, good balance | |||||||||||
| x4-6 | x5-8 | x5-8 | x10/side | x12/side | x12/side | |||||||
| x4-6 | x5-8 | x5-8 | x10/side | x12/side | x12/side | |||||||
| x4-6 | x5-8 | x5-8 | x10/side | x12/side | x12/side | |||||||
| A2: Glute bridge with adductor squeeze with soccer ball | A2: Straight leg bridge – feet elevated | |||||||||||
| squeeze hamstrings | ||||||||||||
| x10 | x10 | x12 | x10 | x10 | x12 | |||||||
| x10 | x10 | x12 | x10 | x10 | x12 | |||||||
| x10 | x10 | x12 | x10 | x10 | x12 | |||||||
| A3: Corrective/Core | A3: Corrective/Core | |||||||||||
| Shoulder | Shoulder | |||||||||||
| Torso | Torso | |||||||||||
| Hips | Pigeon Stretch: 3x:20s each leg | Hips | Inch Worm: 3×5 | |||||||||
| Core | Core | Reverse Crunch: 3×15 | ||||||||||
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Finisher: Bodyweight squats and situps: reps of 10-9-8-7-6-5-4-3-2-1 of each (finish as quickly as possible!)
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Finisher: Run 1 mile for time
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On Field Speed & Conditioning
| Day 3 | Sets/Reps | Notes |
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Daily Dynamic Warmup (above)
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| Prehab/Activation: | ||
| Quadruped hip circles | 2×8 each direction | |
| Pillar bridge with knee drive | 2×8 each | Balance – keep upper body stiff |
| Plyos: | ||
| Single leg forward hops for stability | 2x6each leg | Balance and stability |
| Single response broad jump | x5 (rest 10s b/t efforts) | strong landing position! |
| Tuck Jumps | 2×4 | Continuous jumps |
| Technical Speed Work: | ||
| A skips | 3x20yds | walk back as rest |
| Pop up starts | 4x10yds | 30s-1′ rest b/t sets |
| Flying 20’s (10yd build up, 20yds full speed) | 5x20yds | 1′ rest b/t sets |
| Energy System Development: | ||
| 120 yard shuttles (40yd sprints x3) | 4 sets | Rest 60s after each set |
| Core/Stretch | Accumulate 3-5 mins of planks | every time you need rest, do 5 inch worms |
| Day 4 | Sets/Reps | Notes |
| Daily Dynamic Warmup (above) | ||
| Prehab/Activation: | ||
| Plank with leg lift | 2×10 each | small lifts and stay tight |
| Bowler lunge | 2×8 each | |
| Plyos: | ||
| Single leg lateral hops for stability | 2×6 each | rest 30s b/t sets |
| Continuous lateral heidens | 2×4 each | rest 30s b/t sets |
| Lateral high knees | 2×20 each way | rest 30s-1′ b/t sets |
| Technical Speed Work: | ||
| Lateral skipping | 3x20yds each | walk back as rest |
| Lateral continuous shuffles | 3×5 each way | 30s rest b/t sets |
| T-Drill Agility | 2x full speed each way | 30s rest b/t sets |
| Energy System Development: | ||
| Suicides – 5-10-15-20yd sprints | 4x | rest 1′ after each set |
| Core/Stretch: | ||
| Oblique crunch | 2×10 each side | |
| Pigeon Stretch | 2x30s each side | |
| Adductor Dips | 2×8 each side |