Weekly Health Checklist

Name: Week: Yes (1) or No (0) Mon Tue Wed Thu Fri Sat Sun Total 3+ veggies 10+ glasses 4 meals w/ 20+ g of pro daily drills soft tisse work 8+ hrs of sleep Nap (less than 30 min) No visual stim 1hr pre bed Totals Objective...
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Exercises – Jumps

Depth Jump Front Leg Hop n’ Stop (Height) Front Leg Hop n’ Stop (Speed) Heidens – Speed Skater Hurdle Hop n’ Stop Load n’ Go Lateral Jump Loaded Jump – Db’s Loaded Jump Continous
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Exercises – Upper Body Strength

Alt DB Press Cable Row – 1 Arm DB Row – 1 Arm Facepulls Goblet Squat – Dlb Db’s Heel Touch Landmine Press – Half Kneeling Nordic Leg Curls Prone Row – Bench Pushup Reverse Lunge RFESS SB Leg Curl Step Up Straight Legged Situp TRX Hi-Row TRX...
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Pre-Season Position Players Lift Day 1

Who: Position Players When: pre-season, in-season (after games or practice) What:  Strength & Conditioning Where: Weight room Training Session Overview Warm Up – click here if you don’t have a customized warm up Strength Training Strength & Conditioning Depth Jumps No Money Renegade Row Dbl Goblet reverse fly...
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Pre-Season Position Players Lift Day 2

Who: Position Players When: pre-season, in-season (after games or practice) What:  Strength & Conditioning Where: Weight room Training Session Overview Warm Up – click here if you don’t have a customized warm up Strength Training Strength & Conditioning DB Jump face pull overhead sit up RFESS Landmine Press...
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Pre-Season Pitchers Day 2

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Who: Pitcher When: pre-season, in-season (at the start of practice) What: Speed, Power, Throwing, Strength & Conditioning Where: on-field & Weight room Training Session Overview Warm Up – click here if you don’t have a customized warm up Throwing Prep Circuit STRENGTH/speed Circuit Throwing Warm Up #1 SPEED/strength...
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