Recovery Circuit KB

On your off-days go into the gym and perform this basic circuit in order to help improve recovery so that you’re at the top of your game physically when you have your next training session. This circuit is designed for for athletes that might have are neither really flexible or really tight and stiff.  We… Continue Reading →

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 0-10 Scale Mon Tue Wed Thu Fri… Continue Reading →

Exercises – Med Ball Throws

Chest Pass – Half Kneeling Hitter’s Hip Toss OH Slam Scoop Toss Split Stance Soccer Throw In’s Squat & Throw

Exercises – Arm Care

Band Face Pullaparts Band Pullaparts  -1 arm ER’s – Half Kneeling 90/90 No Money – Supine Reverse Flys

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

Exercises – Stability

Bowler Squats OH Walking Lunges Renegade Row Pallof Press – Half Kneeling Side Plank Row  Stir the Pot – SB

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 Row Walking Lunges

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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 reverse lunge alt db press Prone Row… Continue Reading →

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 pushups sb leg curls 1 Arm DB… Continue Reading →