BFS STANDARD WORK-OUT/COUNTY 5 DAY WORK-OUT

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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 Flexibilit y Auxiliary Lifts Flexibilit y 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 Speed Auxiliary Speed Auxiliary BFS STANDARD WORK-OUT/COUNTY 5 DAY WORK-OUT COUNTY BFS WORK-OUTS

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COUNTY BFS WORK-OUTS. BFS STANDARD WORK-OUT/COUNTY 5 DAY WORK-OUT. SPORTS SPECIFIC AUXILIARIES. COUNTY BFS EXPLOSIVE JUMPING & SPEED TRAINING. EXPLOSIVE JUMPING. EXPLOSIVE SPEED. Part 1 5 Minutes Technique Work Runs with Specific Focuses Part 2 Off-Season Athletes - PowerPoint PPT Presentation

Transcript of BFS STANDARD WORK-OUT/COUNTY 5 DAY WORK-OUT

Page 1: BFS STANDARD WORK-OUT/COUNTY 5 DAY WORK-OUT

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

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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

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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

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• 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

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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

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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