Weekly Schedule- Plyometrics, Running, Agility & Conditioning
On linear days, complete Warm Up A
On COD days, complete Warm Up B
DATE
START WITH PLYOMETRICS
LINEAR/COD RUNNING DRILLS
FINISH WITH CONDITIONING
Tues, May 8:
Jumps in place-hands on hips- 4x3
Wall Drill- 2 sets. A-Skip- 4x15yds. Power Skip- 3x10yds.
Jump Rope (or sprints if you have no rope) – 2min/rest 3min x3
Thurs, May 10:
Jumps in place-arm action- 4x3
BP to Sprint- 5 (5yd BP-10yd Sprint). X Pattern Run- 6.
25 Yard Hollow Sprints- 4
Fri, May 11:
40’s- 4, 20’s- 2
Tues, May 15:
Jumps in place-arm action continuous- 4x5
Ankling- 3x10yds. High Knee- 4x10yds. Butt Kicks- 4x10yds.
300 Yard Shuttle (60’s) - 1
Thurs, May 17:
Broad Jumps- 3x3, Ankle Bounce- 3x10
Lateral Shuffle- 8x5yds ea. Lateral Shuffle to Sprint- 4x ea (5yd Shuffle- 10yd Sprint)
50 Yard Pick Up Sprints- 4
Fri, May 18:
10’s- 5, 20’s- 2, 40’s- 1, 100’s- 1
Tues, May 22:
Broad Jumps- 5x3
Wall Drill- 1 set. A-Skip- 2x10yds. Alternate Leg Bounds- 2x20yds.
4 Quarters- 1 set
Thurs, May 24:
Box Jumps- 4x3
Lateral Wall Drill- 2 sets. 5-10-5- 4x ea.
Play Drive 1
Fri, May 25:
HAPPY MEMORIAL DAY!
Tues, May 29:
Box Jumps- 4x4
Ankling- 2x10yds. Butt Kicks- 3x10yds. Fast Claw- 3x5 ea.
Up The Ladder- 1
Thurs, May 31:
Lateral Box Jumps-3x2 ea
Hoop- CL, BRCL, HL, CR, LCR, RCL, BLCR, CL. 2 times through.
Jump Rope (or sprints if you have no rope) - 1 min/ rest 2 min x5
Fri, June 1:
25 Yard Hollow Sprints- 4
Tues, June 5:
Step Up Jumps- 4x4 ea
Wall Drill- 1 set. Alternate Leg Bounds- 2x20yds. Push Up Starts- 8x10yds.
300 Yard Shuttle (25’s) - 1
Thurs, June 7:
Step Up Jumps- 5x3 ea
BP to Sprint-4 (10yd BP-15yd Sprint). X Pattern Run- 5.
100’s- 4
Fri, June 8:
Jump Rope (or sprints if you have no rope) - 30 sec/ rest 1 min x6
Tues, June 12:
Single Leg Box Jump-Double Leg Landing- 4x3 ea
Butt Kicks- 3x10yds. Fast Claw- 3x5 ea. Alternate Fast Leg- 3x15yds ea.
Down The Ladder- 1
Thurs, June 14:
Single Leg Box Jump-Double Leg Landing- 3x3 ea
Lateral Shuffle to Sprint- 3x ea (5yd Shuffle- 10yd Sprint). 5-10-5- 3x ea.
Play Drive 2
Fri, June 15:
10’s- 4, 20’s- 6
Tues, June 19:
Single Leg Box Jump-Single Leg Landing- 8x1 ea
A-Skip- 4x10yds. Alternate Leg Bounds- 3x20yds. Reactive A-Skip- 4x3 ea.
4 Quarters WITH OT- 1 set
Thurs, June 21:
Single Leg Box Jump-Single Leg Landing 5x2 ea
Lateral Shuffle- 5x10yds ea. Z Pattern Run- 5.
25 Yard Hollow Sprints- 2
Fri, June 22:
40’s- 2, 10’s- 4
Tues, June 26:
Zig Zag Jumps- 2x4 ea
Fast Claw- 3x5 ea. Alternate Fast Leg- 2x15yds ea. Rapid Fast Leg- 2x5yds ea.
50 Yard Pick Up Sprints- 6
Thurs, June 28:
Zig Zag Jumps- 2x5 ea
Hoop- BLCR, CR, HR, LCR, CL, BRCL, BLCR, HL. 2 times through.
100’s- 3
Fri, June 29:
NO RUNNING
Tues, July 3:
Single Leg Lateral Bounds- 3x3
Alternate Leg Bounds- 2x20yds. Reactive A-Skip- 4x5 ea. Hill Runs- 5x30yds.
300 Yard Shuttle (60’s) - 2
Thurs, July 5:
NO RUNNING
Fri, July 6:
Single Leg Lateral Bounds- 4x3
Lateral Wall Drill- 2 sets. X Pattern Run- 4.
Play Drive 3
Tues, July 10:
Depth Drop- 5x2
Ankling- 3x10yds. Fast Claw- 3x5 ea. Build Up Runs- 3.
Up The Ladder- 2
Thurs, July 12:
Depth Drop Jump- 5x1
Lateral Shuffle to Sprint- 3x ea (5yd Shuffle- 10yd Sprint). Z Pattern Run- 4.
Sprints- 10 seconds/ rest 50 seconds x6
Fri, July 13:
4 Quarters- Only complete 2 quarters
Tues, July 17:
Depth Drop Jump- 4x2
High Knee- 3x10yds. A-Skip- 3x10yds. Resisted Starts- 5.
50 Yard Pick Up Sprints- 8
Thurs, July 19:
Depth Drop Jump on Box- 3x2
BP to Sprint- 5 (5yd BP-10yd Sprint). X Pattern Run- 5.
25 Yard Hollow Sprints- 3
Fri, July 20:
40’s- 3, 20’s- 4
Tues, July 24:
Depth Drop Jump on Box-3x3
Fast Claw- 3x6 ea. Rapid Fast Leg- 2x5yds ea. Sandwich 40’s- 3.
Down The Ladder- 2
Thurs, July 26:
Lateral Depth Drop Jump- 4x4 each
Hoop- HR, CL, BRCL, LCR, HL, CR, BLCR, RCL. 2 times through.
Play Drive 4
Fri, July 27:
10’s- 4, 20’s- 2
Tues, July 31:
Split Squat Jumps- 2x3 each
Reactive A-Skip- 4x5 ea. Push Up Starts- 4x10yds. Hill Runs- 4x30yds.
4 Quarters WITH 2 OT
Thurs, Aug 2:
Split Squat Jumps- 3x3 each
5-10-5- 3x ea. X Pattern Run- 3. Z Pattern Run- 3.
25 Yard Hollow Sprints’- 2
Fri, Aug 3:
40’s- 6
Tues, Aug 7:
Split Squat Scissor Jumps- 3x3 each
Rapid Fast Leg- 3x4 ea. Build Up Runs- 3. Sandwich 40’s- 2.
NO CONDITIONING
Thurs, Aug 9 & Friday Aug 10:
REST UP FOR CAMP
Play Drives
Always start at the goal line. Run specified distance (play), then walk back to goal line (this is your rest). Once at the goal line, immediately get set and run next play.
Play Drive 1: Sprint- / Play Drive 2: Sprint- / Play Drive 3: Sprint- / Play Drive 4: Sprint-20yds / 40yds / 10yds / 5yds
5yds / 10yds / 25yds / 20yds
15yds / 25yds / 15yds / 35yds
40yds / 5yds / 30yds / 10yds
10yds / 30yds / 5yds / 40yds
20yds / 40yds / 40yds / 15yds
30yds / 15yds / 40yds / 30yds
10yds / 10yds / 15yds / 25yds
25yds / 20yds / 20yds / 5yds
15yds / 25yds / 35yds / 40yds
20yds / 10yds / 20yds
5yds / 10yds
30yds
WARM UPS
Warm Up A:
Stride / 20ydsA Skip / 20yds
Elephant Walk / 10yds
Alt Quad Stretch / 10yds
Leg Cradle / 10yds
High Knees / 10yds
Butt Kicks / 10yds
Monster Walk / 10yds
Open Hip Skip / 20yds
Backwards Reach Run / 20yds
Hip Flexor Stretch / 10sec each
Seated IT Band / 10sec each
GluteBridge / 5x
Alt Leg Lowers / 5 each
Cook Squat / 5x
Sumo Squat to Stand (Hamstrings) / 3x
Stride / 20yds
Warm Up B:
Stride / 20ydsA Skip / 20yds
Elephant Walk / 10yds
Alt Quad Stretch / 10yds
Leg Cradle / 10yds
Butt Kicks / 10yds
Lateral Lunges / 10yds each
Spider Man / 10yds
Monster Walk / 10yds
Shuffle / 10yds each
Backwards Reach Run / 20yds
Hip Flexor Stretch / 10sec each
Seated IT Band / 10sec each
Side Planks / 20sec each
Alt Leg Lowers / 5 each
Trunk Stretch / 10sec each
carioca / 10yds each
Zig Zag Run-Cuts every 5 yds / 20yds
Plyometrics
Note: If no box is available, you may use steps or any stable raised surface.
Jumps in Place- Hands on Hips. Reset before each jump.
Jumps in Place- Arm Action. Reset before each jump.
Jumps in Place- Arm Action. Continuous.
Broad Jumps- For distance. Stick the landing without falling backward or forward.
Ankle Bounce- Jump using only ankles (calves). Maintain slight bend in hips and knees but do not break at the core. Jump for height.
Box Jumps-(18-24in)
Lateral Box Jumps- Stand along side the box. Jump laterally onto box with both feet.
Step Up Jumps- One foot on box, one foot on ground. Explosively drive through foot on box to jump onto box. Land with both Feet. Repeat with other leg on box.
Single Leg Box Jumps- Double Leg Landing
Single Leg Box Jumps- Single (same) Leg Landing
Zig Zag Jumps- Similar to Z pattern run. Jump at a 45 degree angle to the right without rotating (keep shoulders/hips squared). Repeat to the left.
Single Leg Lateral Bounds- While standing on the right foot only, drive laterally to the left to cover as much ground as possible. Land on the left foot only. Stick the landing. Repeat with left.
Depth Drops- Start on top of box.Step off box and land in proper athletic position. Do not squat into landing.
Depth Drop Jumps- Begin with depth drop. As soon as you land, without pausing, jump in place and land in athletic position.
Depth Drop Jumps on Box- Begin with depth drop. As soon as you land, without pausing, jump onto another box of lesser height.
Lateral Depth Drop Jumps- Stand on side of box. Stepping off with one foot, land on both feet and immediately jump back onto box. Repeat on other side.
Split Squat Jumps- From a split squat position, jump by driving through the front heel and back toe. Stick landing in same position.
Split Squat Scissor Jump- From a split squat position, jump by driving through the front heel and back toe. Switch feet in air. Land in opposite split squat position.
Conditioning
50 Yard Pick Up Sprints
Jog 50 yards, stride 50 yards, sprint 50 yards, walk 50 yards. Begin next rep at end of walk.
25 Yard Hollow Sprints
Sprint 25 yards, stride 25 yards, sprint 25 yards, walk 25 yards. Begin next rep at end of walk.
Jump Rope
Two feet or alternating.
300 Yard Shuttle (60’s)
Perform 5 continuous 60 yard runs in shuttle like fashion. There is no time to beat, only your own best.
300 Yard Shuttle (25’s)
Perform 12 continuous 25 yard runs in shuttle like fashion. There is no time to beat, only your own best.
Four Quarters
Perform four sets of 55 yard sprints, 30 seconds rest between reps, and 2 minutes between quarters.
Overtime
Perform four reps of 3 continuous 20 yard runs in a shuttle like fashion with 30 seconds between each rep.
Climb the Ladder
Sprint to the 20 yard line and back (rest 20 seconds). Sprint to the 40 yard line and back (rest 40 seconds). Sprint to the opposite 40 yard line and back (rest 60 seconds). Sprint to the opposite 20 yard line and back (rest 80 seconds). Sprint to the opposite end zone and back.
Down the Ladder
Sprint to the opposite end zone and back (rest 100 seconds). Sprint to the opposite 20 yard line and back (rest 80 seconds). Sprint to the opposite 40 yard line and back (rest 60 seconds). Sprint to the 40 yard line and back (rest 40 seconds). Sprint to the 20 yard line and back.
100’s - 100 yard sprints. The first one should always be a stride.
40’s - 40 yard sprints.
20’s - 20 yard sprints.
10’s - 10 yard sprints.