Fort Myers 2013 Boot Camp Day 2

After a grueling workout on Monday I wanted to bring back the players and perform some functional movement exercises to open up the players hips and other areas. Tuesday’s workout was done on one of our shorter football practice fields that also includes a sand put that is about 25 yards long and 5 yards wide.

The first series was warm-up to get everyone going and loosened up. I lines the players across the end zone line and gave each of them either a 10 lb medicine ball or a 10 lb plate. Each movement was done for approximately 30 yards and back. On the way back each exercise was done move backwards.

Skipping Series

  1. Straight Skips–>Ball Overhead Side to Side
    • Players Skipped with the ball/plate overhead, moving the object slightly side to side while skipping.
  2. Straight Skips–>Ball Side to Side
    • Players Skipped with the ball/plate at their waist and while skipping twisted the object side to side (staying level at the abdomen area); ball should almost reach the side(s) of the player when twisting.
  3. Straight Skips–>Ball Hip to Hip
    • Players Skipped with the ball/plate at their waist and while skipping twisted the object side to side but this time dropping the ball lower so on each twist the ball should be outside the hip area.
  4. Banana Skips–>Ball Overhead Side to Side
    • Players Banana Skipped with the ball/plate overhead, moving the object slightly side to side while skipping.
    • A banana skip is skipping in the arc of banana’s or elongated s’s.
  5. Banana Skips–>Ball Side to Side
    • Players Banana Skipped with the ball/plate at their waist and while skipping twisted the object side to side (staying level at the abdomen area); ball should almost reach the side(s) of the player when twisting.
  6. Banana Skips–>Ball Hip to Hip
    • Players Banana Skipped with the ball/plate at their waist and while skipping twisted the object side to side but this time dropping the ball lower so on each twist the ball should be outside the hip area.
  7. Karaoke–>Ball Overhead Side to Side
    • Players Karaoke’d with the ball/plate overhead, moving the object slightly side to side while skipping.
    • Players faced the same direction down and back to get the movement on each directional plane.
  8. Karaoke–>Ball Side to Side
    • Players Karaoke’d with the ball/plate at their waist and while skipping twisted the object side to side (staying level at the abdomen area); ball should almost reach the side(s) of the player when twisting.
  9. Karaoke–>Ball Hip to Hip
    • Players Karaoke’d with the ball/plate at their waist and while skipping twisted the object side to side but this time dropping the ball lower so on each twist the ball should be outside the hip area.

You could also add in a front to back movement to each exercise to open up the sagittal plane of the body.

Lunge Series: 5-Way Lunge Matrix

  1. Forward Lunge
  2. Forward Lunge at 45 degree angle
  3. Side Lunge
  4. Drop step 45 degree lunge
  5. Drop step backwards lunge

The 5-Way lunge matrix will be performed using four different movement cycles; performing each cycle two times per leg at each of the five angles of the matrix.

  1. Ball Overhead: For each lunge the ball/plate will be overhead and as you lunge stretch back slightly so the object moves just behind your spline to get a nice stretch in the abdomen.
  2. Twist Left: As the player begins to lunge, twist the object left open up the lower torso and hip flexors.
  3. Twist Right: As the player begins to lunge, twist the object right open up the lower torso and hip flexors.
  4. Toe Reach: As the player reaches the bottom of each lunge, reach the object almost touching the lunged toe.

Sand Pit

Put the players into three even lines to get the most amount of athletes moving and minimize inactivity.  Each exercise was performed down and back facing the same direction unless noted otherwise below. As soon as the 1st player in line got a few steps out the next player would begin.

  1. Single Leg Hops: 1 trip right leg and 1 trip left leg.
  2. Double Leg Hops: Keeping the feet together
  3. Single Leg Angle Skips: 1 trip right leg and 1 trip left leg. Players would jump forward left to right on the same leg at 45 degree angles (zig-zagging).
  4. Double Leg Long Hops: Feet together each player would jump as far as possible on each jump the length of the pit.
  5. Tuck Jumps: Pulling the knees up and into the chest each time, quickly jumping down the length of the pit.
  6. High Knee Karaoke: Karaoke with high knees which will end up looking like cross-over steps.
  7. Long Skips: Each player will long skip the length of the pit trying to cover as much ground as possible with each skip.
  8. High Skips: Going for height get your players to drive their knees to create more height.
  9. Closeout->Defensive Slide: I spaced out about 5 cones on one side of the sand pit. Players formed 1 line and once the first player reached the first cone the next player would go. Players would closeout with high hands and then defensive slide across the sand pit.
  10. Sprint->Slide->Backpedal->Slide Sprint: Players sprint the length of the sand pit, slide right, back pedal diagonally, slide right again, sprint length of the sand pit.

CloseoutSlides

Sprint-Slide-Sprint

 

 

 

 

 

 

 

 

 

1-on-1 Box Outs

Players line up back to back. On the whistle it is a competition to see who can drive their partner backwards 10 yards first.  I did this with four different arm variations. This really got our guys competing.

  1. Arms down to the sides
  2. Arms up above the head
  3. Arms out wide
  4. Arms point straight out

Team Medicine Ball Competition 

Separated the players into four even teams. Each player had to throw a medicine ball backwards over their head to the 50 yard line. They then had to roll it back to their line hand over hand; making sure they maintained contact with the ball.

Wall Sits

I divided the team up into two teams, Freshman/Sophomores and Juniors/Seniors. The players had to line up shoulder to shoulder and sit down in a defensive stance, back against the wall, legs at a 90 degree angle. Once every player was down I handed the first player a 45 lb plate. They had to pass the plate from teammate to teammate all the way down the line and back while maintaining the stance against the wall.

The second round was very similar except each player had to push the plate over their head before they passed it onto the next teammate. To ensure no one broke their foot I forced the players to communicate while passing the plates. Player 1 would say, “Here is the plate”, while Player 2 would follow-up with, “I have the plate”.

Walk-Jog-Sprint

I put some cones out to mark the length of a basketball court and put 15 minutes on the clock. Players had to walk the length of the court, jog back the length of the court, and then turn and sprint. This was repeated for the entire time.

 

While this was intended to be a somewhat lighter workout, the sun decided to come out this day which made the workout much harder. So much sure you give your players plenty of H2O breaks as needed. Stay tuned for Day 3 which was my favorite workout of the week! I will post soon.

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Posted on November 18, 2013, in Today's Bounce and tagged , , , . Bookmark the permalink. 2 Comments.

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