Spring Conditioning
PREP WARMUP
(30 seconds each)
Jumping Jacks Jog in Place High Knees Butt Kicks
Run Lunges Heismans Prayer Squats Power Jacks
STATIONARY STRETCH
Neck Clocks Split Squats Scissor Stretch Butterflies
Arm Circles Lateral Lunges Quad Stretch Ankle Cradle R/L
Huggers Opposite T-Touches Split Leg T-Touches Upward Dog
Shrugs Saigon Squat Lay It Back R/L Downward Dog
Spread It Wide RML
PUSHUPS/ABS
Standard Military In & Outs Banana Twists
V-Push Ups Spidermans Bicycles Mtn Climbers
Scissors Banana
TRANSIT DRILLS
Forward Lunges Walking Knee Pulls Military March
Backward Lunges Lateral Lunges Power Skips
GROUP PLYOMETRICS
20 each
Jump Squats Squat Reach Jumps Jump Tucks Squat Jacks
123's Leapfrog Squats Run Lunges Leapfrog Shuffle
Ski Jumps Military March Twist Combo Hot Foot
Navy Seals Deadlift Squats R & L Chair Salutations 80-20 Speed Squats
LADDER DRILLS BAG DRILLS
1 Foot Run Hop Scotch 1 Foot Run Fwd Shuffle Around
2 Foot Run In/Out Two Foot Run Lateral Step Over
Every Other Sq. Every Other Hop Zig Zag Around Lateral Hop Over
Lateral S2S Single Leg R/L W Drill
Lateral Xover S2S 180 Turns JUMP ROPE DRILLS
Ickey Shuffle 2 in/1 out Ski Jumps Basic 2 Feet Double Skips
Ali Shuffle Side to Side Slalom High Knees
SAQ DRILLS Ali Shuffle Alt 90 Turns
3 Corner Nebraska
4 Corner 20 yd Pro Agility HURDLE DRILLS
Big T Funnel Drill 1 Ft Hop Fwd/Bkwd/Lat Same - hold 5 secs.
6 Cone Drill Quick Feet Agility 2 Ft Hop Fwd/Bkwd/Lat Same - hold 5 secs.
*Start all drills with a reactive type start (ex. up/down, buttroll, etc.)
PROGRESSION >>>>>>>>>>>>>
PREP WARMUP STRETCH MUSCLE ACTIVATION
Jog in Place Arm Circles Forward Lunges High Knees
15 High Knees Sumo Backward Lunges Carioca
MIN. Butt Kicks Scissor Stretch Lateral Lunges Back Pedal
Tires Quad Stretch Walking Knee Pulls Shuffle
Run Lunges Prayer Squats Split Leg Squats Hops
STATION 1 STATION 2 STATION 3 STATION 4
Plyometrics Ladder Drills Bag/Hurdle Drills Pushups/Abs
Squat Reach Jumps Lateral S2S 1 Foot Run Standard/In & Outs
123's/Power Jacks Lateral Xover S2S Two Foot Run Military/Scissors
8 Ski Jumps In/Out Zig Zag Around Navy Seals/Mtn Climbers
MIN. Deadlift Squats Every Other Hop Fwd Shuffle Around Superman/Banana
EA. Run Lunges Single Leg R/L Lateral Step Over Spidermans/Bicycles
Jump Tucks Ickey Shuffle 2 in/1 out Lateral Hop Over 1 Arm Balance/Seated Twists
Twist Combo Ali Shuffle 1 Ft Hop Fwd/Bkwd
Military March Ski Jumps 2 Ft Hop Fwd/Bkwd
WATER 5 MINUTES
8 Cone Drills Cone Drills Cone Drills Jump Rope/Hill Sprints
MIN. Illinois Nebraska Big T Basic/Side to Side
EA. Zig Zag Test 20 yd Pro Agility Funnel Drill Ali Shuffle/Double Skips
4 Corner 3 Corner High Knees/Alt 90 Turns
WATER 5 MINUTES
Five 20 yd sprints
Five 40 yd buildups
In & Outs Ins=Max speed Outs=1/4 speed
• 15 yard out, 15 yard in, 15 yard out - walk back
Fly 30
• Out 15, In 20, out 10 - walk back
Alternating Starts
The drill is a 20 yard sprint. Vary the starting position. Ex. doing a push up, sitting on your hands, lying face down, etc.
Squirm 360s (Transition & Change of Direction)
Set cones @ 5 & 10 yards then laterally @ 10 so total drill is similar to ʻTʼ shape. Run to first cone, keep hand on top of cone and do 360
to left, go to second cone and repeat to right, to end cone and cut laterally and finish with 10 yard HARD sprint.
Sprint/Backpedal (Reaction Quickness & Change of Direction)
• Mark off about 30 yards.
Fast Knee Pick Ups: 10 yards - jog - 10 yards - rest
Jogging on the spot raise your knees to waist height while emphasising arm action. Move forward 10 yards with this action
concentrating on the number of ground contacts rather than how fast you cover the distance.
High Hops: 30 yards
Bound from one foot to the other. The action is similar to skipping except your are trying to gain as much height as possible and stay in
the air for as long as possible. Remember to recover fully between attempts.
"A" walk - Lift foot straight up under the butt. This should induce a high keen lift & slight skip. Lower the leg to the ground with out any
extension. Repeat other leg. Keep motion slow.
"A" Skip - Once you master the walk then speed up and the foot "claws" as it hits the ground. Stay tall and do cycles on one leg and then
alternate.
