Move Strength and Conditioning

Another day!! Swipe for a throwback. Ladder drills:
Hop right foot
Hop left foot
Both feet alternating each square
Slalom
Ickey shuffle
'In, in, out, out'
Grapevine
-Add any variation to athletes ability level.
--2x through each variation

Then:

Single foot balance / ankle strength
2x each exercise with each foot for :30:
-Balance on one foot with other leg held as straight out as possible.
-Front scale.

Main Lift
Back Squat
4x5

Home Version:
Backpack Squat
5x 7-10 reps (depending on weight)
-Use a tempo of 5 seconds down, 5 seconds up with no pauses at top or bottom.

Accessory Lifting
Accessory Strength:
4 Rounds not time:

10 Backpack Split Squats / Side
-Hold dumbbells at sides or wear a backpack with weight if you have no weights
-If you have less weight, include a slower tempo

10 Eccentric Push-ups
-Use both arms to push-up to the top, lower slowly with one arm (5 per arm)
-Add weight if needed

15 Sandbag (backpack, water softener salt, etc.) Ground to Shoulder
-Use whatever you have and adjust reps up if you don't have much weight.

-Rest about :30 between exercises and about 2:00 between sets.

Midsection
Overhead Carry Single Arm
5 minutes

-Pick a tough weight.
-Carry a moderately heavy object overhead in one hand.
-Every :30 complete 10 standing teapot on each side, then switch hands.
-Use what you've got, it doesn't need to be super heavy.

@ Move Strength and Conditioning

Move Strength and Conditioning

Where it all started! 2014 with five or six kids who wanted to be ready for their sport. From the beginning we’ve put our best effort into every class and the results we’ve seen from some of these kids are amazing. Fast forward to today and we’re running group classes with twenty to thirty athletes ages seven to eighteen. @ Move Strength and Conditioning

Seeing pictures like this gives me the chills! These two came and left everything they had in the gym each and every time they were in there. Now all their hard work is coming to fruition.