Off Season Workouts- 2020 

 

Mon & Thur: Basic Routine

Tues & Fri: Agility Routine

Wed, Sat, & Sun: Free Days

 

Warm-Up:

10 Jumping Jacks

10 Squats

10 Push-ups

10 Sit Ups

 

Basic Routine:

3 Sets of following routine (including warm-up)

Warm-Up

Standing Lunges Set of 10 each leg

Up Downs Set of 10

Wall Sit 1 minute

Box Steps 1 minute- switch leg each time

Box Jumps Set of 10

Wall Sit Catches 1 minute (Catch ball, tennis ball or similar, with one hand- 10 each hand)

Up Downs Set of 10

Jog in Place 30 seconds

High Knee 30 seconds

Butt Kickers 30 seconds

 

Agility Routine:

2 Sets of following routine (including warm-up)

Warm-Up

Line Work:

1. Side to line Both feet together hop over line for 30 seconds
2. Side to line Right foot only hop over line for 30 seconds
3. Side to line Left foot only hop over line for 30 seconds
4. Face the line Both feet hop over line for 30 seconds
5. Face the line Right foot hop over line for 30 seconds
6. Face the line Left foot hop over line for 30 seconds
7. Face the line Scissor Kicks- alternate feet on each side of tape for 30 seconds

Ladder Work: https://youtu.be/KuTcwVkJK4E

Each is down and back (Can hold ball once have drills down)

1. Face front- sprint both feet in each square
2. Face front- sprint one foot per square
3. Face front- 2 in 2 out
4. Face front- Side step
5. Face front- Ickey Shuffle
6. Face front- Crossover
7. Face front- Reverse Crossover
8. Face front- Scissor Hops
9. Face front- Skip Hops
10.  Face Front- One Leg Hops

Cone Drills (or something else as place marker): Start all drills in athletic positions bent knees, feet shoulder width apart.

1. Cones 4 feet apart. Start in middle facing the cone. Run and touch right cone, then touch far left cone, end at far right cone full speed. Then switch directions. 2 times each way, 4 times total
2. Start facing cone at one end. Run around middle cone, keeping waist low, then back to first one, back pedal to last cone keeping waist low and nose over toes. When get to last cone drop hips and sprint to first cone. 2 time around the middle cone each way, 4 times total
3. Start with back facing cone at one end. Back pedal to middle cone. Turn and sprint to far cone. Break down when there and back pedal to middle cone. Turn and sprint through to first cone. 4 times total
4. Start facing cone at one end in push up position. 5 push ups then sprint to far cone. Drop to push up position and complete 4 push ups then sprint. 3 push ups then sprint, 2 push ups then sprint and then 1 push up then sprint. 2 sets.

 

 

Free Days:

Be active for 30 minutes twice per day doing something you want or do a routine of your own using the above drills.

 

 

Supplies Needed for Agility Work: Painters tape or Chalk for sunny days

Tape/chalk a line on ground 12inches long

Make an agility ladder with one foot by one foot squares and 10 squares long