Pre-Season -Summer/Fall 2021 Training Cycle
Strength Program: Week 3, Session 1
This week we continue our building process by introducing new exercises into our strength circuits. Some exercises are explosive and take advantage of large ranges of motion while others involve a combination of static poses with movements through narrow ranges of motion. All exercises help condition and make use of muscles necessary for our overall athletic development. Some movements are challenging but always aim at performing the exercise movement to the best of your ability and within your comfort zone. All exercises can be performed without weights or props. If the exercises feel too easy, then it is recommended, whenever possible, to add weights or make use of a mini-band to make the exercise more challenging. To best gauge your progress use the PDF provided in each session to keep notes of your sessions outcomes.
Click HERE to download printable version.
Part I – ACTIVATION, WARM-UP, & FEET AND ANKLE STRENGTH
- Mini-band Activation Routine
- 1-4 mile warm-up or any other light aerobic exercise, i.e., elliptical, cycling, etc.. for 15-30 mins
- Feet and ankle strength exercises: 20 steps each and repeat the circuit 2x
- Toe Walk
- Heel Walk
- Heel Walk Everted
- Toe Walk Everted
- Heel Walk Inverted
- Toe Walk Inverted
- Supinated Side Foot Walk
- Pronated Side Foot Walk
- Toe Scrunch Walk
Part II – CONDITIONING (Lower Body Intensive)
Perform each jump or hop exercise for 10 – rep. Transition from one exercise to the other with minimal recovery. Repeat circuit 2x with 1-2 mins recovery between sets.
- Alternating Lunge Jump
- Ski Jump
- Single Leg Lateral Turn Hop (L & R) – jumps each leg in the counterclockwise direction
- Straddle Jump
- Single Leg Medial Turn Hop (L & R) – jumps each leg in the clockwise direction
- Side-to-Side Jump
- Single Leg Forward-Backward Hop (L & R)
- Tuck Jump
Part III – LEG LIFTS
Perform each leg lift exercise for 10 – reps on each leg. Transition from one exercise to the other with minimal recovery. Repeat circuit 2x with 1-2 mins recovery between sets.