TUESDAY WEDNESDAY THURSDAY FRIDAY
Dot Drill/WU Dot Drill/WU Dot Drill/WU Dot Drill/WU
Squat Variation Plyo Jumping Squat Variation Plyo Jumping
Bench Variation Plyo Boxes Power Clean Plyo Boxes
Hex Bar Speed Bench Variation Speed
Auxiliary Lifts Flexibility Auxiliary Lifts Flexibility
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
Dot Drill/WU Dot Drill/WU Dot Drill/WU Dot Drill/WU Dot Drill/WU
Squat Variation Plyo Jumping Power Clean Plyo Jumping Squat Variation
Bench Variation Plyo Boxes Hex-Bar Deadlift Plyo Boxes Bench Variation
Auxiliary Lifts Speed Auxiliary Lifts Speed Auxiliary Lifts
Flexibility Flexibility Flexibility Flexibility Flexibility
BFS STANDARD WORK-OUT/COUNTY 5 DAY WORK-OUT
COUNTY BFS WORK-OUTS
SOCCER SOFTBALL TRACK VOLLEYBALL
Dips Dips Incline Bench Lat Pull-Down
Leg Extension Shoulder Press Leg Extension DB Lunge
Leg Curl Shoulder Raises Leg Curl Shoulder Press
Neck Exercise DB Rows DB Lunge Calf Raises
SLDL SLDL SLDL SLDL
Glute Ham Power Snatch Glute Ham Power Snatch
BASEBALL BASKETBALL CHEERLEADING FOOTBALL GOLF
Dips Dips Dips Dips Incline Bench
Incline Bench Leg Curl Lat Pull-Down DB Lunge Leg Curl
DB Lunge DB Lunge DB Lunge Neck Exercise Neck Exercise
Shoulder Press Shoulder Press Shoulder Press Glute Ham Forearm Exer.
Glute Ham Glute Ham SLDL SLDL SLDL
SLDL SLDL Push/Jerk Press Push Press Power Snatch
SPORTS SPECIFIC AUXILIARIES
EXPLOSIVE JUMPING • 10 Quality Vertical Jumps• 3 Sets of 3 Consecutive Standing Long Jumps• Plyometric Boxes
– Depth Jump 5x, Depth Jump to VJ 5x, Depth Jump to Box 5x, Rapid Fire 2x, Bounding 2x (Can add bigger box to end of Rapid Fire/Bounding)
• Standing Box Jumps 5x• Plyometric Bounding Drills
– Hurdle Jumps, Side Hops, Bounding for Height, Bounding for Speed
• FOLLOW EXPLOSIVE JUMPING W/BFS FLEXIBILITY
• TEST VERTICAL JUMP AND 3-BROAD JUMP TWICE A MONTH
EXPLOSIVE SPEED• Part 1
– 5 Minutes Technique Work Runs with Specific Focuses
• Part 2– Off-Season Athletes
• 10 All-Out Sprints 10-50 Yards; 30 Seconds Rest
– In-Season Athletes (one of the following)• 5 Minutes of Plyometric Drills
• 5 Minutes of Change of Direction Drills
• FOLLOW EXPLOSIVE SPEED W/CORE WORKOUT IF TIME ALLOWS
• TIME 20 AND 40 YARD DASH TWICE A MONTH
COUNTY BFS EXPLOSIVEJUMPING & SPEED TRAINING
• 1 ON THE BENCH– Hamstring & Back Stretch - Keep leg locked at knee and toes vertical. Switch to the other leg after 30 seconds
• 2 IN THE AIR– Latissimus Stretch (Over the Head) - Cross your hands and raise your arms above your head and as far back as
possible.– Pectoral Stretch (Behind the Back) - Cross your hands behind your back, raise your arms up and back as far as
possible. Stand tall.• 3 ON THE WALL
– Calf Stretch - With hands on the wall for balance, move hips forward and push back heel down, keep leg straight. Switch after 30 seconds.
– Achilles Stretch - Same as Calf Stretch but slightly bend knee, keep heel 1” off the ground & squat down increasing load on Achilles tendon.
– Quadriceps Stretch - Take one hand off the wall, and grab foot. Pull leg straight up and away from buttocks. Knee should be at a 90 degree angle.
• 4 MINUTES ON THE FLOOR– Abdominal Stretch (Cobra) – Lay flat on the floor, put hands on the floor shoulder width apart, extend elbows
creating an arch in the back. Relax.– Abductor Stretch (V Stretch) – With feet as far apart as possible, grab ankles or feet and pull the torso slowly
toward the floor. If you can’t reach your toes then place two fists on the floor behind you and push forward.– Groin Stretch (Buhda) – Sit with bottom of feet together, grab feet or ankles, pull in and press down with elbows
on the thighs toward the floor.– Gluteus Maximus Stretch (Hollywood) – Twist torso with opposite arm. Press knee firmly with arm, forcing the
knee to the other side of the lower leg then switch after 30 seconds.– Hip Flexor Stretch – Place front foot two feet in front of knee, place hands on knee and force hips forward and
down. Spread the chest – eyes straight ahead. Make sure the front lower leg is perpendicular.
BFS 1-2-3-4 FLEXIBILITY
COUNTY AB & CORE WORKDIRTY DOZEN
Regular Sit-UpGymnastic
L – UPV – UP
Crunch CrossCrunch 90
Side CrunchBaby Pusher
Bi-CycleBall – UP
Leg FluttersLeg Scissors
Coach B COREFlutters
Roll-Overs½ Gymnastic
Crunch 90X – ScissorX – Bi-CycleHip Rotation
Leg LiftersBi-Cycle
Arch CrunchSquiggles – Knee
Squiggles - Straight
Coach K 5 Min.1 Min. – Crunches/L – UP
1 Min. – Bi-Cycle/Gymnastic1 Min. – Superman
1 Min. – Plank1 Min. – V – Sit
COUNTY SPORTS DWUPlyometric Warm - Ups
High KneesButt Kicks
Quick SkipsBounding
CariocaTapioca
Right Foot HopLeft Foot Hop
Standing Long JumpBackward Run
Backward Run – Right TurnBackward Run – Left Turn
Tin SoldiersWalking Lunges