Youngstown State Football Workout

8/3/2019 Youngstown State Football Workout

1/12

NAME:____________________________

YOUNGSTOWN STATE UNIVERSITY FOOTBALL

RECRUIT MANUAL '09

WEEK 1

MARCH 30 - APRIL 3

MONDAY TUESDAY THURSDAY

JUMP ROPE WARM-UP (500 JUMPS) CARDIO 5-10 MINS JUMP ROPE WARM-UP (500 JUMPS)

ABDOMINAL EXERCISES: ABDOMINAL EXERCISES: ABDOMINAL EXERCISES: AB

WEIGHTED TOE TOUCHES: 3X15 (10LBS) FLUTTER KICKS: 1X45 SEC. STRAIGHT LEG RAISES: 2X20 (25LBS)

HANGING SL RAISES: 2X20 BICYCLES: 1X45 SEC. TWISTIES: 2X30 (25LBS)

HEEL TOUCHES: 1X45 SEC. 1 LEG TOE TOUCHES: 2X10 (25LBS)

*RDL + SHRUG TO KNEES (HEAVY!) *BENCH PRESS *OLYMPIC BACK SQUAT (LOW) HA

8________ WARM-UP 10 REPS WARM-UP 10 REPS

6________ 61% 6________ 55% 10________

6________ INCREASE WEIGHT 10LB FROM FRIDAY 61% 10________

4X8________ 67% 10________

*CLEAN HIGH PULLS PULL-UPS *HANG CLEAN/FRONT SQUAT *BE

55% 3________ 8-10________ WARM-UP 3 REPS

61% 3________ 8-10________ 50% 3________

64% 3________ 8-10________ 61% 2X3________

64% 3________

INCLINE BENCH PRESS

*CLEAN PULLS 10________ DB DEADLIFT DB

70% 3________ 10________ 8________

73% 3________ 10________ 8________

76% 3________ 10________ 8________

WEIGHTED DIPS GLUTE HAM RAISES

BOX STEP-UPS 10________ OR STA

6________ 10________ HYPERS

6________ 10________ 12________

6________ 12________

DB SIDE LATERALS 12________

BARBELL LUNGES 12________

6________ 12________ BICEP CURLS TRI

6________ 12________ 10________

6________ 10________

UPRIGHT ROWS 10________

GLUTE HAM RAISES 10________

10________ 10________ WEIGHTED SHRUGS 45L

10________ 10________ 12________12________

WEIGHTED SHRUGS RACK HANGS 12________

20________ 1:10

20________ 45LB SPEED SQUATS RA

20________ 125 REPS

"I HAVE FOUND THE IRON TO BE MY BEST FRIEND. IT NEVER FREAKS OU

FRIENDS MAY COME AND GO, BUT 400 LBS IS ALWAYS 40


2/12

NAME:____________________________


RECRUIT MANUAL '09

WEEK 1

MARCH 30 - APRIL 3

STRETCH STRETCH STRETCH

"I HAVE FOUND THE IRON TO BE MY BEST FRIEND. IT NEVER FREAKS OU

FRIENDS MAY COME AND GO, BUT 400 LBS IS ALWAYS 40


3/12

NAME:____________________________


RECRUIT MANUAL '09

WEEK 2

APRIL 6 - APRIL 10



ABDOMINAL EXERCISES: ABDOMINAL EXERCISES: ABDOMINAL EXERCISES: ABD

WEIGHTED TOE TOUCHES: 3X15 (10LBS) FLUTTER KICKS: 1X45 SEC. STRAIGHT LEG RAISES: 2X20 (25LBS)



*RDL + SHRUG TO KNEES (HEAVY!) *BENCH PRESS *OLYMPIC BACK SQUAT (LOW) *BE


6________ 55% 6________ 61% 5________

6________ 67% 4X12________ 67% 5________

73% 5________

79% 5________

*POWER CLEAN

55% 3________ PULL-UPS *HANG CLEAN/FRONT SQUAT INC

61% 3________ 8-10________ WARM-UP 3 REPS

67% 3________ 8-10________ 50% 3________

70% 3________ 8-10________ 64% 2X3________

*CLEAN PULLS PUSH PRESS (CHEAT MILITARY)

73% 3________ 5________ LEG PRESS DB

76% 3________ 5________ 10________

79% 3________ 5________ 10________

5________ 10________

15________

BOX STEP-UPS WEIGHTED DIPS CLO

5________ 8________ 1 LEG LYING LEG CURL MACHINE (1 S

5________ 8________ 12________

5________ 8________ 12________

12________

BARBELL LUNGES DB SIDE LATERALS

5________ 10________ BICEP CURLS

5________ 10________ 10________ TRI

5________ 10________ 10________

10________

GLUTE HAM RAISES UPRIGHT ROWS

8________ 10________ WEIGHTED SHRUGS

8________ 10________ 10________ 45L

10________ 10________

WEIGHTED SHRUGS 10________

15________ RACK HANGS 10________

15________ 1:15

15________ 45LB SPEED SQUATS RAC

15________ 125 REPS


"THE IRON NEVER LIES TO YOU. YOU CAN WALK OUTSIDE AND LISTEN TO ALL

THAT YOUR A GOD OR A TOTAL BASTARD. THE IRON WILL AWAYS KICK


4/12

NAME:____________________________


RECRUIT MANUAL '09

WEEK 3

APRIL 13 - APRIL 17



ABDOMINAL EXERCISES: ABDOMINAL EXERCISES: ABDOMINAL EXERCISES: AB

WEIGHTED CRUNCHES: 3X15 (25LBS) FLUTTER KICKS: 1X60 SEC. STRAIGHT LEG RAISES: 3X15 (25LBS)



*SPEED SQUAT (50% 1RM) *BENCH PRESS *OLYMPIC BACK SQUAT (LOW) EM


5________ 61% 6________ 61% 5________

5________ INCREASE WEIGHT 10LB FROM FRIDAY 67% 5________ *B

5________ 4X8________ 73% 5________

79% 3________

*POWER CLEAN 85% 3________

WARM-UP 3 REPS LAT PULLDOWNS (UNDERHAND+FRONT)

55% 3________ 8-10________ *HANG CLEAN

61% 3________ 8-10________ WARM-UP 3 REPS CL

67% 3________ 8-10________ 55% 3________

73% 3________ 61% 3________

PUSH PRESS (CHEAT MILITARY) 67% 3________ SE

*CLEAN PULLS 3________ 73% 3________

76% 3________ 3________

79% 3________ 3________ LEG PRESS

82% 3________ 3________ 8________

3________ 8________ CL

8________ (1 S

SINGLE LEG LEG PRESS DB INCLINE BENCH 12________

10________ 8________

10________ 8________ BARBELL LUNGES

10________ 8________ 8________

8________ 8________

1 LEG LYING LEG CURL MACHINE 8________

12________ DB SIDE LATERALS

12________ 10________ BICEP CURLS TR

12________ 10________ 10________

10________ 10________

HYPERS WITH 25LBS 10________

8________ BARBELL FRONT RAISE

8________ 10________ RDL + SHRUG

8________ 10________ 6________ 45

10________ 6________WEIGHTED SHRUGS 6________

15________ EMPTY BAR UPRIGHT ROW 6________

15________ 45LB BAR 1X100 REPS (NO REST)

15________ RA


"AN AVERAGE PERSON LIVES THEIR LIFE BY FOLLOWING GUIDELINES. A C

GUIDELINES. BE A CHAMPION!"


5/12

NAME:____________________________


RECRUIT MANUAL '09

WEEK 4

APRIL 20 - APRIL 24



ABDOMINAL EXERCISES: ABDOMINAL EXERCISES: ABDOMINAL EXERCISES: ABDOM

WEIGHTED CRUNCHES: 3X15 (25LBS) FLUTTER KICKS: 1X60 SEC. STRAIGHT LEG RAISES: 3X15 (25LBS)


HEEL TOUCHES: 1X60 SEC. 1 LEG TOE TOUCHES: 3X10 (25LBS) AL

*SPEED SQUAT (55% 1RM) *BENCH PRESS *OLYMPIC BACK SQUAT (LOW) *BENCH


5________ 61% 6________ 61% 5________

5________ DECREASE WEIGHT 5LB FROM FRIDAY 67% 5________ INCRE

5________ 4X8________ 73% 5________

79% 3________

*POWER CLEAN 85% 3________ SEATED

WARM-UP 3 REPS 88% 2X1______

58% 3________ LAT PULLDOWNS (UNDERHAND+FRONT)

64% 3________ 8________ *HANG CLEAN

70% 3________ 8________ WARM-UP 3 REPS

76% 3________ 8________ 58% 3________

8________ 64% 3________ CLAP PU

*CLEAN PULLS 70% 3________

79% 3________ PUSH PRESS (CHEAT MILITARY) 76% 3________

82% 3________ 3________ SEATED

85% 3________ 3________ FRONT SQUATS

3________ 5________

SINGLE LEG LEG PRESS 3________ 5________

10________ 3________ 5________

10________

10________ DB INCLINE BENCH BARBELL LUNGES CLOSE G

6________ 8________ (1 SEC. PA

1 LEG LYING LEG CURL MACHINE 6________ 8________

10________ 6________ 8________

10________ 6________

10________ BICEP CURLS

ABC's (TRACE LETTERS A-Z) 10________

HYPERS WITH 25LBS 25LB 1X A-Z 10________

8________ 10________ TRICEP

8________ BARBELL FRONT RAISE 10________

8________ 10________

10________ RDL + SHRUG

WEIGHTED SHRUGS 10________ 6________

12________ 6________

12________ EMPTY BAR HANG SNATCH 4________ DB SID

12________ 45LB BAR 1X100 REPS (NO REST) 4________

12________

RACK H


"IT'S OUR TIME!"


6/12

NAME:____________________________


RECRUIT MANUAL '09

WEEK 5

APRIL 27 - MAY 1


MOUNTIAN CLIMBERS (1X50 EACH) 1 LEG JUMP ROPE WARM-UP (200 JUMPS) MOUNTIAN CLIMBERS (1X50 EACH) 1 LEG

ABDOMINAL EXERCISES: ABDOMINAL EXERCISES: ABDOMINAL EXERCISES: ABDO

TWISTIES: 2X40 (10LBS) CRUNCHES: 1X60 SEC. FULL SIT-UPS: 3X15 (25LBS) BICYC

ALT TOE TOUCHES: 2X20 (10LBS) BICYCLES: 1X60 SEC. TWISTIES: 3X20 (25LBS) ROCK

STRAIGHT LEG RAISES: 1X60 SEC. 1 LEG TOE TOUCHES: 3X10 (25LBS) ALT TO

*SPEED SQUAT (60% 1RM) *BENCH PRESS *OLYMPIC BACK SQUAT (LOW) *BEN


4________ 61% 6________ 64% 5________

4________ INCREASE WEIGHT 15LB FROM FRIDAY 70% 3________

4________ 4X4________ 76% 3________

4________ 85% 1________

90% 1________ SEAT

*POWER CLEAN MAX _________

WARM-UP 3 REPS LAT PULLDOWNS (UNDERHAND+FRONT)

55% 3________ 8________ *HANG CLEAN

61% 3________ 8________ WARM-UP 3 REPS

67% 3________ 8________ 55% 3________

73% 3________ 8________ 61% 3________ CLAP

79% 3________ 67% 3________

DB HANG SNATCH (1 ARM AT A TIME) 73% 3________

*CLEAN PULLS 5________ 79% 3________ SEAT

82% 3________ 5________

85% 3________ 5________ FRONT SQUATS88% 3________ 5________ 5________

5________

SINGLE LEG LEG PRESS DB BENCH 5________

10________ 6________ INCLI

10________ 6________ BARBELL LUNGES (1 SEC.

10________ 4________ 6________

4________ 6________

1 LEG LYING LEG CURL MACHINE MAX________ 6________

10________

10________ 1 ARM DB ROWS BICEP CURLS TRICE

10________ 8________ 8________

8________ 8________

SUPERMAN (2.5LB IN EACH HAND) 8________ 8________

15________ 8________

15________ RDL + SHRUG

15________ UPRIGHT ROWS 4________ DB SI

45LB BAR 1X100 REPS (NO REST) 4________

BICEP CURL + SHOULDER PRESS 4________45LB BAR 1X50 REPS (NO REST) RACK HANGS 4________

1:25

RACK


"BE THE LEAD DOG, NOT THE PUP"


7/12

NAME:____________________________

YOUNGSTOWN STATE UNIVERISTY FOOTBALL

RECRUIT MANUAL '09

WEEK 6

MAY 4 - MAY 7


HURDLE JUMPS (SIDE/SIDE) 3X10 EACH TUCK JUMPS 3X5 HURDLE JUMPS (SIDE/SIDE) 3X10 EACH

ABDOMINAL EXERCISES: ABDOMINAL EXERCISES: ABDOMINAL EXERCISES: A

TWISTIES: 2X40 (10LBS) CRUNCHES: 1X60 SEC. FULL SIT-UPS: 3X15 (25LBS)

ALT TOE TOUCHES: 2X20 (10LBS) BICYCLES: 1X60 SEC. TWISTIES: 3X20 (25LBS)

STRAIGHT LEG RAISES: 1X60 SEC. 1 LEG TOE TOUCHES: 3X10 (25LBS) A

*SPEED SQUAT (50% 1RM) *BENCH PRESS *OLYMPIC BACK SQUAT (LOW)


10________ 76% 5________ 55% 5________

10________ 91% 6X1________ 61% 5________

76% REP OUT_______ 76% 5________

*POWER CLEAN 85% 5X1________

WARM-UP 3 REPS

61% 3________

67% 3________ 1 ARM DB ROWS

73% 3________ 8________ *HANG CLEAN

79% 3________ 8________ WARM-UP 3 REPS

85% 3________ 8________ 61% 3________

67% 3________

*CLEAN PULLS DB HANG SNATCH (1 ARM AT A TIME) 73% 3________

88% 2X3________ 3________ 79% 3________

91% 2X3________ 3________ 83% 2________

94% 2X3________ 3________BOX STEP-UPS 3________ FRONT SQUATS

6________ 3________ 5________

6________ 5________

6________ ALT. INC DB BENCH 3________

10________ 3________

GLUTE HAM RAISES (WITH 15LB) 8________

8________ 8________ DB WALKING LUNGES

8________ 15________ (

8________ CHIN-UPS 15________

MAX________ 15________

CALF RAISES MAX________

20________ BICEP CURLS

20________ BW DIPS 8________ T

20________ 50 REPS TOTAL 8________

8________

WEIGHTED SHRUGS (CONTROLED) BICEP CURLS 8________

155LB 1X100 REPS (NO REST) 45LB BAR 2X50 REPS (NO REST)

WEIGHTED SHRUGS (CONTROLED)

RACK HANGS 175LB 1X50 REPS (NO REST)

1:30


"THE ONLY DISCIPLINE THAT LASTS IS SELF-DISCIPLIN


8/12

NAME:____________________________


RECRUIT MANUAL '09

WEEK 7

MAY 11 - MAY 15









8________ 76% 5________ 55% 5________

6________ 94% 4X1________ 64% 5________

6________ 76% REP OUT________ 75% 5________

80% 5________

*POWER CLEAN 90% 3X3________

WARM-UP 3 REPS

64% 3________ BARBELL BENT ROW (UNDERHAND)

70% 3________ 8________ *HANG CLEAN

76% 3________ 8________ WARM-UP 3 REPS

82% 3________ 8________ 64% 3________

88% 2X1________ 70% 3________

BOX JUMPS (HIGH BOX) 76% 3________

*CLEAN PULLS 6X3 82% 3________

91% 2X2________ 88% 2X1________

94% 2X2________ INCLINE BENCH PRESS97% 2X2________ (1 SEC. PAUSE ON CHEST) FRONT SQUATS


12________ 10________ 3________ W

10________ 6________ 3________

10________ 4________ 3________

8________ 2________

DB WALKING LUNGES

GLUTE HAM RAISES (WITH 15LB) LAT PULLDOWNS (OVERHAND) 12________

8________ 12________ 12________

8________ 10________ 12________

8________ 8________ T

BICEP CURLS

CALF RAISES BW DIPS 8________

20________ 50 REPS TOTAL 8________

20________ 8________

20________ DB HAMMER CURLS 8________

15________

UPRIGHT ROWS 15________ WEIGHTED SHRUGS (CONTROLED)

12________ 15________ 175LB 1X50 REPS (NO REST)

10________

10________ RACK HANGS

1:30


"SUCCESS IS SIMPLY A MATTER OF LUCK - ASK ANY FAIL


9/12

NAME:____________________________


RECRUIT MANUAL '08

WEEK 8

MAY 18 - MAY 22









4________ 55% 5________ 60% 5________

4________ 76% 3________ 70% 5________

4________ 85% 1________ 80% 5________

91% 10X1________ 85% 3________

*POWER CLEAN 92% 5X2________

WARM-UP 3 REPS BARBELL BENT ROW (UNDERHAND)

61% 3________ 8________

73% 3________ 8________ *HANG CLEAN

79% 3________ 8________ WARM-UP 3 REPS

85% 3________ 8________ 61% 3________

91% 1________ 73% 3________

95% 4X1_______ BOX JUMPS (HIGH BOX) 79% 3________

*CLEAN PULLS 6X3 85% 3________

94% 2X2________ 91% 1________

98% 2X2________ INCLINE BENCH PRESS(1 SEC. PAUSE ON CHEST) FRONT SQUATS


12________ 8________ 3________

10________ 5________ 3________ W

10________ 3________ 3________

8________ 1________

DB WALKING LUNGES

GLUTE HAM RAISES (WITH 15LB) LAT PULLDOWNS (OVERHAND) 12________

10________ 12________ 12________

10________ 10________ 12________

10________ 8________

BICEP CURLS T

CALF RAISES BW DIPS 8________

20________ 50 REPS TOTAL 8________

20________ 8________

20________ DB HAMMER CURLS 8________

15________

UPRIGHT ROWS 15________ WEIGHTED SHRUGS (CONTROLED)

12________ 15________ 175LB 1X50 REPS (NO REST)

10________

10________ RACK HANGS

1:30


"IF YOU FAIL TO PLAN - YOU PLAN TO FAIL"


10/12

NAME:____________________________


RECRUIT MANUAL '09

WEEK 9

MAY 25 - MAY 29









5________ 61% 5________ 60% 5________

5________ 76% 3________ 70% 5________

5________ 85% 3________ 80% 5________

91% 2________ 85% 3________

*POWER CLEAN MAX_________ 92% 2________

WARM-UP 3 REPS MAX_________

64% 3________ BARBELL BENT ROW (UNDERHAND)

75% 3________ 8________ *HANG CLEAN

82% 3________ 8________ WARM-UP 3 REPS

90% 2________ 8________ 61% 3________

95% 1________ 8________ 73% 3________

MAX_________ 79% 3________ WBOX JUMPS (HIGH BOX) 85% 3________

SINGLE LEG LEG PRESS 6X3 91% 1________

12________ MAX_________

10________ LAT PULLDOWNS (OVERHAND)

10________ 12________ DB WALKING LUNGES

8________ 10________ 12________

8________ 12________

GLUTE HAM RAISES (WITH 15LB) 12________ T

10________ BW DIPS

10________ 50 REPS TOTAL BICEP CURLS

10________ 8________

DB HAMMER CURLS 8________

UPRIGHT ROWS 15________ 8________

12________ 15________ 8________

10________ 15________

10________ WEIGHTED SHRUGS (CONTROLED)

RACK HANGS 175LB 1X50 REPS (NO REST)1:30


"BE A WARRIOR"


11/12

CONDITIONING

DYNAMIC WARM-UP POST-RUN STRETCH1. HIGH KNEES / BACKWARD HIGH KNEES - 15 YARDS EACH 1. STANDING "V" STRETCH - M/R/L - 20 SEC. EACH

2. THREE SHUFFLE SQUAT - 15 YARDS EACH WAY 2. FIRST BASE MAN - R/L - 20 SEC. EACH

3. CARIOCA - 15 YARDS EACH WAY 3. BUTTERFLY - 20 SEC.

4. STRAIGHT LEG KICK / WALKING QUAD - 15 YARDS EACH 4. FIGURE 4 - R/L - 20 SEC. EACH

5. REACH BACKS / BACKWARD SQUAT - 15 YARDS EACH 5. LAYING QUAD - R/L - 20 SEC. EACH

6. SKIPS FOR HEIGHT / BACKWARD SKIPS - 15 YARDS EACH 6. CATCHER SQUAT - 20 SEC.

CONDITIONING WORKOUT #1 CONDITIONING WORKOUT #21. DYNAMIC WARM UP / STRETCH 1. DYNAMIC WARM UP / STRETCH

2. SPRINTS - REST 2 MIN. BETWEEN A & B 2. SPRINTS - REST 2 MIN. BETWEEN A & B

A. 100 YARD SPRINTS - 10 REPS A. 60 YARD SPRINTS - 16 REPS (2 SETS X 8 REPS)

SKILL/K/P - 15 SEC. / REST 45 SEC. 2 MIN. REST BETWEEN SETS.

TE/LB/QB/DE - 17 SEC. / REST 50 SEC. SKILL/K/P - 8 SEC. / REST 24 SEC.

OL/DL - 19 SEC. / REST 1:00 MIN. TE/LB/QB/DE - 10 SEC. / REST 30 SEC.

OL/DL - 12 SEC. / REST 36 SEC.

B. 50 YARD SPRINTS - 16 REPS (2 SETS X 8 REPS)

-. . . -

SKILL/K/P - 7 SEC. / REST 21 SEC. 2 MIN. REST BETWEEN SETS.

TE/LB/QB/DE - 8 SEC. / REST 24 SEC. SKILL/K/P - 4 SEC. / REST 12 SEC.

OL/DL - 10 SEC. / REST 30 SEC. TE/LB/QB/DE - 4.5 SEC. / REST 15 SEC.


3. POST-RUN STRETCH 3. POST-RUN STRETCH

CONDITIONING WORKOUT #3 CONDITIONING WORKOUT #41. DYNAMIC WARM UP / STRETCH 1. DYNAMIC WARM UP / STRETCH

2. SPRINTS - REST 2 MIN. BETWEEN A, B & C 2. SHUTTLES

A. 100 YARD SPRINTS - 10 REPS A. 300 YARD SHUTTLES - 3 REPS (3:30 MIN. REST)

SKILL/K/P - 15 SEC. / REST 45 SEC. (RUN 6 X 50 YARDS TO EQUAL EACH 300 YARD REP)

TE/LB/QB/DE - 17 SEC. / REST 50 SEC. SKILL - 52 SEC. OR BELOW

OL/DL - 19 SEC. / REST 1:00 MIN. RB/FB/K/P - 54 SEC. OR BELOW

QB/LB - 56 SEC. OR BELOW

B. 40 YARD SPRINTS - 10 REPS TE/DE - 58 SEC. OR BELOW

SKILL/K/P - 5 SEC. / REST 15 SEC. OL/DL - 60 SEC. OR BELOW

TE/LB/QB/DE - 6 SEC. / REST 18 SEC.


C. 10 YARD SPRINTS - 14 REPS

SKILL/K/P - 2 SEC. / REST 9 SEC.

TE/LB/QB/DE - 2.5 SEC. / REST 10 SEC.



John Patrick

Head Strength and Conditioning Coach

Youngstown State University

One University Plaza

Stambaugh Stadium

Athletic Weight Room

(330) 941-3689

[email protected]


12/12

AGILITY

DYNAMIC WARM-UP POST-RUN STRETCH1. HIGH KNEES / BACKWARD HIGH KNEES - 15 YARDS EACH 1. STANDING "V" STRETCH - M/R/L - 20 SEC. EACH

2. THREE SHUFFLE SQUAT - 15 YARDS EACH WAY 2. FIRST BASE MAN - R/L - 20 SEC. EACH

3. CARIOCA - 15 YARDS EACH WAY 3. BUTTERFLY - 20 SEC.

4. STRAIGHT LEG KICK / WALKING QUAD - 15 YARDS EACH 4. FIGURE 4 - R/L - 20 SEC. EACH

5. REACH BACKS / BACKWARD SQUAT - 15 YARDS EACH 5. LAYING QUAD - R/L - 20 SEC. EACH

6. SKIPS FOR HEIGHT / BACKWARD SKIPS - 15 YARDS EACH 6. CATCHER SQUAT - 20 SEC.

AGILITY WORKOUT #1 AGILITY WORKOUT #21. DYNAMIC WARM UP / STRETCH 1. DYNAMIC WARM UP / STRETCH

2. PLYOMETRICS 2. PLYOMETRICS

A. CONE "SPEED-SIDE" HOPS - 4 SETS X 10 REPS (EACH WAY) A. SKIPS FOR HEIGHT - 4 SETS X 20 YARDS

B. JUMP & REACH - 4 SETS X 6 REPS B. SINGLE LEG BOUNDS - 4 SETS X 20 YARDS

3. AGILITY 3. AGILITY

A. PRO AGILITY - 4 SETS X 4 REPS (EACH WAY) A. FOR/BACK PRO AGILITY - 4 SETS X 4 REPS (EACH WAY)

B. 4 CORNER DROP DRILL- 4 SETS X 4 REPS (EACH WAY) B. W-DRILL- 4 SETS X 4 REPS (EACH WAY)

3. HIGH EFFORT 3. HIGH EFFORT

A. UP/DOWNS - 150 REPS IN 5:00 MIN. A. HIGH KNEE DRIVES - 5 SETS X 30 SEC.


AGILITY WORKOUT #3 AGILITY WORKOUT #41. DYNAMIC WARM UP / STRETCH 1. DYNAMIC WARM UP / STRETCH

2. PLYOMETRICS 2. PLYOMETRICS

A. LUNGE JUMPS AND SPRINT - 4 SETS X 8 REPS A. SKIPS FOR DISTANCE - 4 SETS X 20 YARDS

B. DOUBLE LEG BOUNDS - 4 SETS X 20 YARDS B. SPEED SKATERS - 4 SETS X 12 REPS (EACH WAY)

C. SPEED LADDER (EACH DRILL 3 TIMES) C. SPEED LADDER (EACH DRILL 3 TIMES)

1 FOOT SPRINT 1 FOOT SPRINT

2 FOOT SPRINT 2 FOOT SPRINT

BUNNY HOPS BUNNY HOPS

HOP SCOTCH HOP SCOTCH

1 IN, 1 OUT 1 IN, 1 OUT

SKING SKING

ALI SHUFFLE ALI SHUFFLE

LATERAL HIGH KNEES LATERAL HIGH KNEES

LATERAL HIGH KNEE (FLIP) LATERAL HIGH KNEE (FLIP)

3. AGILITY 3. AGILITY

A. DOLPHIN DRILL- 4 SETS X 4 REPS (EACH WAY) A. 3 CONE DRILL- 4 SETS X 4 REPS (EACH WAY)

B. 4 CORNER REACTION - 4 SETS X 4 REPS (EACH WAY) B. PRO AGILITY - 4 SETS X 4 REPS (EACH WAY)

4. HIGH EFFORT 4. HIGH EFFORT

A. SQUAT JUMPS - 5 SETS X 30 SEC. A. MOUNTIAN CLIMBERS - 5 SETS X 30 SEC.


John Patrick

Head Strength and Conditioning Coach

Youngstown State University

One University Plaza

Stambaugh Stadium

Athletic Weight Room

(330) 941-3689

[email protected]

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