EXERCISE LIBRARY

SOFT TISSUE

SOFT TISSUE

Sole of Foot- trigger point Calf- trigger point and roller Anterior Tibialis- trigger point Peroneals- roller Vastus Medialis- trigger point and roller Adductors- roller Rectus Femoris- roller Vastus Lateralis- roller Piriformis- trigger point Trapezius- trigger point Pectorals- trigger point

DYNAMIC WARM UP

DYNAMIC WARM UP

Jog- 15 yards away Two side shuffles each way forward and backwards Side Shuffle Open Gates, Jog Back Close Gates, Jog Back High Knees, Jog Back Butt Kicks, Jog Back Quad and Reach, Jog Back Single Leg Squat to Knee Hug, Jog Back Quick Step Carioca High Knee Carioca Jog half way, backpedal a few steps, accelerate Backpedal half way, turn and accelerate Three side shuffles, shuffle back, accelerate Two tuck jumps, accelerate

ACTIVE ISOLATED STRETCHES

ACTIVE ISOLATED STRETCHES

Alternating Calf Bent Hamstring Bretzel 3 Way Hamstring Couch Stretch 3 Way Hip Flexor Single Leg RDL 3 Leg Dog World's Greatest Stretch

MUSCULAR ACTIVATION

MUSCULAR ACTIVATION

Plank Double Leg Glute Bridge Single Leg Glute Bridge Hand Lifts Mini Band- Double Leg In/Outs Mini Band- Single Leg In/Outs Mini Band- Squats Mini Band- Lateral Base Walk Mini Band- Linear Base Walk Mini Band- Supine Hip Flexions Rapid Response- Base Drops Rapid Response- Quick Fire Rapid Response- 2 Inch Runs Rapid Response- 22's Rapid Response- Double Leg Pogos Rapid Response- Single Leg Pogos Rapid Response- Rotations

PLYOMETRICS

PLYOMETRICS

Drop to Base NCM to Double Leg CM to Double Leg Drop to Single Leg NCM to Single Leg CM to Single Leg Broad Jump Lateral Bound Single Leg Linear Hop Single Leg Lateral Hop Double Contact Jump Double Contact Hop Continuous Jump Continuous Hop

FUNCTIONAL MOVEMENTS

FUNCTIONAL MOVEMENTS

Squat Lateral Lunge Reverse Lunge Walking Lunge Dead Bugs Bird Dog Glute Bridge Walk Outs Y,W, A's Banded Bent Over Row Banded Pull Aparts Push Ups Inch Worms

SPEED AND AGILITY

SPEED AND AGILITY

5-10-5 Agility Arrowhead Agility Linear Wall Drill Linear March, Skip, Bound Falling Starts Acceleration to Deceleration Lateral March, Skip Crossover Step Shuffle-Shuffle Shuffle-Sprint Sprint-Sprint

ENERGY SYSTEMS DEVELOPMENT

ENERGY SYSTEMS DEVELOPMENT

300 Yard Shuttle 60 Yard Shuttle Tempo Runs Interval Drills

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