Strength and Conditioning Exercises

WARM-UPS


Click here for photos and description Olympic Lifts	Plyos
DB Jerk	Ankle bounce	Power skips for distance
DB Push Press	Box Jump	Power skips for height
DB Snatch	Continuous hops for distance	Single leg hops for distance
Hang Clean	Continuous hops for height	Skate hops
Hang high pull		SL lateral hops for distance
Hang Pull	Hops for distance	SL lateral mini hurdle hop
Hang Snatch	Hops for height	SL mini hurdle hop
Jump squat	Hurdle hops	SL plyo step-up
Push Jerk	Lateral hops for distance	SL vertical jump
Push Press	ateral hurdle hops	Split jumps
	Lateral minin hurdle hop	Tuck jump

Click on exercise for photos and description: Dynamic Flexibility		Static Flexibility
Dynamic flexiblity is performed at the beginning of your lifting and running sessions		Crossover hamstring
Atlas	Lateral sit-twist squat	Crossover low back
Backwards lunge twist	Leg swing skip	Figure four
	Lunge-elbow tuck/ hamstring	Lunge stretch
Backwards rdl walk	Overhead lunge- twist	Rack chest stretch
Cross behind	RDL walk	Rack squat stretch
Downward dog	Rotational low back (knees bent)	Seated groin
Heel-up walk and grab	Rotational low back (legs straight)	Seated hurdler stretch
Heel-ups	Shoulder flex with stick (arms bent)	Seated straight leg hamstring
High knee carioca	Shoulder flex with stick (arms straight)	Seated V right/ left/ middle
High Knee run	Spiderman	Side-lying Hip Flexor
High knee skip	Squat shuffle	Standing quad stretch
High knee walk and grab	Step-n-stretch	Standing groin
Inchworm	Walking foot to opposite hip	Standing quad
Band stretches
Lying hamstring
Crossover low back
Figure four
Side lying hip flex
Lying straight leg groin

Speed (plyo - agility - conditioning)		Agility		Conditioning
Speed Mechanics	Speed	1-2 cut	Sprint agility	100's
Giant swings	2 point start	4 cone agility	T-drill	55's
Lean fall run	3 point start	Box wave	Triangle agility	60 yd shuttle
Mini hurdle fast leg	Ball drops	Figure 8	Wave shuffle	200 yd shuttle
Mountain climbers	Build-ups	Jingle jangle	W-drill	300 yd shuttle
Partner lean fall run	Flying 30's	Mirror	Wheel drill	40's
Seated fast arm	Ground start	Pro agility	X-drill	Tempo run
Wall strikes	Hill sprints		Zig zag run
	Ins-outs
	Lateral sl start
	One knee start
	Push-up start
	SL start

Post lift		Med Ball Exercises
Push-up plus		3 point MB toss
DB external rotation		45 degree woodchopper toss
Diagonal shoulder rotation		Forward Facing side toss
Scap circuit		Kneeling MB side toss
Side lying external rotation		Lying MB punch
Side lying fly		One arm push toss
		Overhead MB toss
		Partner MB side toss
		Seated MB side toss
Stability Ball Exercises	(warm-up)	SL mb hop toss
SB alternate superman		Vertical MB toss
SB crunch
SB draw-in crunch
SB hip bridge
SB leg curl
SB on knees
SB roll-a-way
SB shoulder bridge
SL SB hip bridge
SL SB leg curl
SL SB shoulder bridge

Schedules