Mobility Drills (Stationary)
Hydrants – On all fours, bend one leg to 90′. Raise that leg outward to the side keeping the ankle and knee in the same plane, lower and repeat.
Side Leg Raises
Outer – Lying on side raise top leg into air keeping it in line with leg on ground. Lower and repeat
Inner – Lying on side bend top leg and place foot in front of thigh. Raise lower leg off ground hold position and lower
Lying Punts – Lying on back swing one leg towards head. Alternate legs trying to go further on each swing
Neck Rolls – roll neck in circles in both directions
Arm Circles – Make circles forward and backward with arms. Rotate at shoulder.
Hulas – Rotate hips in Hula dance fashion. Try to minimize knee and shoulder movement and focus on the hips.
Extenders (Fondas)- On all fours knee bent, bring to chest then kick back keeping knee bent. Foot should travel over back pocket position on active side leg.
Scorpions – On stomach with hands under chin try to bring right heel to the left shoulder. Alternate legs and keep chest on ground through entire activity
Iron Crosses – On back swing right leg across body trying to reach left shoulder with right foot. Turn head away from side leg is traveling. Alternate legs and keep shoulders on ground through entire activity.
Rockers – From seated position on ground move to plow position (feet overhead) and then return to ground in a straddle position ( feet spread wide in front of you)
Wood Chopper – Holding a plate or med ball overhead with both hands, swing plate in controlled manner down between legs. Leading upwards with plate or ball return to starting position.
Plyometric Drills
Clap Push up – Assume standard push up bottom position push up into air clap hands land and repeat immediately
Med Ball BP – on back with med ball in hands on chest push ball into air catch and repeat
Box jumps – stand in front of box of desired height. From 2 feet with no step jump on top of box and stand upright
2 leg tuck jumps – In place jump from the ground and draw knees into chest, land with extended legs and return to air as quickly as possible
Squat Warm Up (for 75% workout)
General Warm up
1×10 Hydrants 1×10 scorpions 1×10 iron crosses 1×10 crunches
1×10 prisoner squats (hands behind head body weight squats)
Specific Warm up
2×3 box jumps (24″-36″ box) 2×3 2-leg tuck jump
1×5 50% squat 1×4 60% squat 1×3 70% squat
Bench Press Warm Up (for 65% workout)
General Warm up
1×10 arm circles 1×10 scorpions 1×10 sit ups 1×10 jumping jacks
1×10 push ups
Specific Warm up
2×3 clap push ups 2×3 med ball BP
1×5 50% bench press 1×4 60% bench press
Deadlift Warm Up (for 90% workout)
General Warm up
1×10 extenders 1×10 rockers 1×10 hyperextensions 1×10 hulas
1×10 wood chopper (with 10 lbs plate or med ball)
Specific Warm up
2×3 vertical jumps for height 2×3 50% hang clean
1×5 50% deadlift 1×4 60% deadlift 1×3 70% deadlift 1×2 80% deadlift
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