Fort Myers 2013 Boot Camp Day 3

On day 3 of our boot camp I wanted to incorporate some footwork and agility movement and I wanted to use small speed hurdles that you often see in videos into the workout. However, they are extremely expensive so I decided to head over to Lowe’s and make my own. I built 16 hurdles (8=12″ tall and 8=6″ tall) for under $40. If you bought them online they cost around $80 for 6. I will post video soon about how I made them.

For the 1st 3/4 of the workout I divided the players into two groups, Freshman/Juniors and Sophomores/Seniors.

Each line had 8 hurdles, 5 cones, and 2 medicine balls (See image at bottom of page). Each player performed each series 4 times:

Series 1

  • Alternate the hurdles 1 high (12″) and 1 low (6″). Players jump forward on their right leg only over each hurdle.
  • Sprint to the cones–>Sprint to middle cone, Slide and then slide back, Sprint to farthest cone, Backpedal to middle cone, Slide, Sprint out.
  • 5 regular medicine ball slams. Feet shoulders width apart, lift ball over the head and slam down in between legs as hard as possible.
  • Players must sprint back and perform 10 push-ups and 10 body weight squats (in the yellow area) before jumping back in line.

Series 2

  • Alternate the hurdles 1 high (12″) and 1 low (6″), Players jump forward on their left leg only over each hurdle.
  • Sprint to the cones–>Sprint to middle cone, Slide and then slide back, Sprint to farthest cone, back pedal to middle cone, Slide, Sprint out.
  • 6 side medicine ball slams. Feet shoulders width apart, lift ball over the head and slam down in to the side of the body and repeat 3 times on each side.
  • Players must sprint back and perform 10 push-ups and 10 body weight squats (in the yellow area) before jumping back in line.

Series 3

  • Alternate the hurdles 1 high (12″) and 1 low (6″). Players face the right wall and perform lateral high steps over each hurdle. (Left leg over then right leg over)
  • Sprint to the cones–>Slide to middle cone, sprint to the far left cone and then back pedal back to the middle cone, slide to farthest cone and back to middle, back pedal to far right cone, Slide out.
  • 8 medicine ball drop-step slams. Feet shoulders width apart, lift ball over the head and drop step with your right leg and slam the ball just inside the right foot, as the ball bounces up and is caught, returns to starting position and repeat with left leg; repeating 4 per leg.
  • Players must sprint back and perform 10 push-ups and 10 body weight squats (in the yellow area) before jumping back in line.

Series 4

  • Alternate the hurdles 1 high (12″) and 1 low (6″). Players face the left wall and perform lateral high steps over each hurdle. (Right leg over then left leg over)
  • Sprint to the cones–>Slide to middle cone, sprint to the far left cone and then backpedal back to the middle, slide to farthest cone and back to the middle, Backpedal to far right cone, Slide out.
  • 8 medicine ball 1-arm throws. Right foot in front of the left in a staggered/boxers stance standing about 4 feet from a wall. Player takes the ball and throws it as hard as possible following through only with their right arm. On the rebound off the wall, the player catches the ball on the left side and recoils and throws following through with the left arm. Repeat for 8 throws total (4 per arm).
  • Players must sprint back and perform 10 push-ups and 10 body weight squats (in the yellow area) before jumping back in line.

WATER BREAK: Had the groups switch lines (sides of court) just to “freshen” things up.

Series 5

  • Alternate the hurdles 1 high (12″) and 1 low (6″). Players face forward, feet together and jump over each hurdle as quickly as possible
  • Sprint to the cones–>Sprint to middle cone, karaoke to the left cone and back, sprint to farthest cone and back, karaoke to far right cone, sprint out.
  • 8 medicine ball 1-arm throws. Left foot in front of the right in a staggered/boxers stance standing about 4 feet from a wall. Player takes the ball and throws it as hard as possible following through only with their right arm. On the rebound off the wall, the player catches the ball on the left side and recoils and throws following through with the left arm. Repeat for 8 throws total (4 per arm).
  • Players must sprint back and perform 10 push-ups and 10 body weight squats (in the yellow area) before jumping back in line.

Series 6

  • First four hurdles are low (6″) and next four hurdles are high (12″).  Players the right wall, feet together and jump over each hurdle sideways as quickly as possible keeping their hips square to the wall.
  • Sprint to the cones–>Sprint to middle cone, karaoke to the left, sprint (angled) to farthest cone and backpedal back to middle cone, karaoke to far right cone, sprint out.
  • 8 medicine ball 1-arm throws. Players stand parallel with wall so their left hip/shoulder is closest and perpendicular to the wall. Right foot in front of the left in a bigger staggered/boxers stance standing about 4 feet from a wall (Almost in a lunge position). Player takes the ball with their right arm and throws the ball as hard as possible at the wall. On the recoil catch the ball again with right arm and repeat for 4 throws. Switch feet so the left foot is forward and repeat 4 more throws with the right arm.
  • Players must sprint back and perform 10 push-ups and 10 body weight squats (in the yellow area) before jumping back in line.

Series 7

  • First four hurdles are low (6″) and next four hurdles are high (12″).  Players the left wall, feet together and jump over each hurdle sideways as quickly as possible keeping their hips square to the wall.
  • Sprint to the cones–>Sprint to middle cone, karaoke to the left, sprint (angled) to farthest cone and backpedal back to middle cone, karaoke to far right cone, sprint out.
  • 8 medicine ball 1-arm throws. Players stand parallel with wall so their right hip/shoulder is closest and perpendicular to the wall. Right foot in front of the left in a bigger staggered/boxers stance standing about 4 feet from a wall (Almost in a lunge position). Player takes the ball with their left arm and throws the ball as hard as possible at the wall. On the recoil catch the ball again with left arm and repeat for 4 throws. Switch feet so the left foot is forward and repeat 4 more throws with the left arm.
  • Players must sprint back and perform 10 push-ups and 10 body weight squats (in the yellow area) before jumping back in line.

WATER BREAK

TIRE SLIDES

We do not have a budget for expensive sleds so a local tire store, GCR Tire, donated some old tires to our program. Two tires were the size of a standard SUV tire, two tires were a larger truck tire that could be used to off-road, and the fifth tire was a larger mud tire which weighed approximately 200 lbs or so (It was not light). For the smaller tires, I added either a 25 lb or 45 lb plate on top of the tire depending on how heavy it was to make harder to push. Also, in order to get each tire to slide across the court, I purchased some XXL t-shirts to place around the tires.

I divided the players into 5 groups and each group split up their lines to be on each end of the court; I placed the stronger/older players on the big boy tire in the middle. On the whistle, the first player in line had to push/slide their tire the full length of the court. Once they reached their next teammate in line at the opposite end, that player would then push/slide the tire back to the starting point. This was repeated until each player pushed the tire twice; to end up at their original starting point.

The tire slides were a great way to end the workout. All of the players did a tremendous job encouraging their teammates to push through any fatigue and finish the workout!

Stay tuned for Day 4 in the swimming pool! In case you missed them, check out Day 1 HERE and Day 2 HERE!

This was the court lay-out for the hurdle series:

BootCamp

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Posted on November 21, 2013, in Today's Bounce and tagged , , , , , . Bookmark the permalink. 1 Comment.

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