Power Up

As you progress through the explosive phase of your training really push yourself.  We started with endurance, moved to strength training and now power is the last step.  Power fuels nearly every movement that you make in your sport so the strength training that we did in phase 2 has built a foundation for your explosiveness.  Do this workout 3 times through, if you can handle more then go for it.  Take the weekend off to rest and recover.

*3 times through
*ALL exercises are linked to videos

10 Plyo Pushups with Hamstring Curl
10 Chinups
10 Med Ball Squat-Press-Throw
10 Power Skips
10 Plyo Step Ups
20 Leg Tosses

Then...

-Volleyball and Basketball run 1 mile for time


-Soccer do 2 miles for time
     (and do this 2-3 times a week until practice. Stay around 2-3 miles unless you are used to running more.  We want you to peak in season, not in the summer!)

Up, down.

Do this 3 times through:

Run for 3 minutes,
15 pushups
Run for 2 minutes,
15 prisoner squat jumps
Run for 1 minute,
30 crunches



Then after that is completed...
Walk out 30 long strides

Sprint 20 times the distance that you strided. 


Finish with 5 minutes of core work...

Easy Plyo

10-Minute Plyometrics Workout

Warm up with 3 minutes of walking lunges, deep squats, and jumping jacks to prepare your legs for maximal-effort jumping.

Jump as high as you can off both feet and kick your butt (literally). Repeat 20 times.

Rest one minute.

Assume a split stance (one foot a half-step ahead of the other), bend down, and jump as high as you can. In midair, reverse the positions of your legs and land in the new stance. Continue jumping and alternating your leg positions until you've competed 20 total jumps.

Rest one minute.

Stand on your right foot with your left knee bent and your left foot elevated. Bend down and jump as high as you can. Land on the same foot. Complete 10 total jumps and then do 10 more off the left foot.

*based on a workout from active.com

Elevator

This workout incorporates aspects of all 3 phases that we have been doing.  Go through 3 times.

10 Burpees

5 Heel Taps (each leg)

(*remember: just tap your heel on the ground & come right back up)

5 Power Clean-Press
(*use dumbbells if you have to)
(*the PRESS isn't shown in the picture, dont forget it!)

8 Inverted Rows

12 V-ups

10 Single Leg Balance Hops with Hold (each leg)

(*stand on one leg then jump AHAYC & land on the other. Hold for a 3 count, repeat.)

FINISHER: Run Stairs for 5 minutes

then...jog for 5 minutes

then...5 more mintues of stairs

then...cool down jog

Simple Sprinting

Start with a warmup jog for 5 minutes.

Then, take 25 long strides out in front of you.

Use this distance as today's sprinting distance.

 Complete 20 sprints with a break in between each.

Do the first 10 normally, do the last 10 sprints staring in a pushup position.

 Cool down with a 5 minute jog.

Finish with this core workout

Plyo 1

Do this plyo workout 3 times through. 

10 Front Box Jumps with Hold

*Hold squat on box for 3 count

10 Side Box Jumps with Hold

*Hold squat on box for 3 count

10 Twist Box Jumps with Hold

(video here)

15 second Front-Back Line Jumps

15 second Side-Side Line Jumps

5 Long Jumps

Get it.

This is a quick workout, do it 3 times through. (The exercises are linked to pictures)

-20 Full Situps
-15 Bench Dips 
-Wall Sits (30 seconds)
-12 Burpees
-10 Chinups
-10 Deadlifts

Agility 2

Watch the videos below and perform each drill 5 times from each direction:

Finisher:

-5 Prisoner Squat Jumps (as high as you can!)
-Immediately after the last jump, sprint 50 yards
-Immediately after the sprint, Do 10 pushups

Pain is temporary.

Complete this workout in circuit fashion and challenge yourself with the exercises that require weights.  Go 4 times through AFAYC

8 Goblet Squat with pulse

12 Box Jumps (challenge yourself with the height)

8 Dumbbell Chest Press on Swiss Ball

8 Plyometric Pushups

*don't use your knees if you don't have to

6 Wood choppers (each side)

*use medicine ball, cable, dumbbell, or any weighted object

6-8 Pullups

12 Wall Balls

Agility 1

Use the video demonstration shown below (link is also here).  Do 15 reps of each of the drills shown.  If you don't have cones, just use anything to make your marks.  Focus on good form but finish as quickly as possible.  This is known as efficient movement...its what you all do now.  Work hard!