Just making a few notes and recalling tricks that some of you were taught throughout the season. As you are working out this off season either with your club team, playing another sport or on your own in the gym these notes can be helpful. The ideal workout when focusing on power and strength needs to only be 20-30 minutes.

Day 1 Upper:

Supersets: 2 sets of 15 with one minute rest between next round.

DB Bench Press and Face Pull:

DB Standing Shld Press and Kettle-bell swing:

DB Inc Chest Fly and Wide Grip Pulldown:

DB Overhead Tricep Extension and Standing Barbell Curl

Day 2:

Plate Loaded Leg Press and PL Leg Press Calf Press

Dumbbell Walking Lunges

Barbell Deadlift

Leg Curl

Leg Extension

Day 3 Dynamic:

Box Jumps – 45 seconds

Side to Side Box Shuffle – 45 seconds

Side Hop & 7 yd Sprint – 5 times

Square Hop – 45 seconds

Lateral Bounding – 45 seconds

If you are playing another sport or working with your club team in the off season FOAM ROLLING can always be helpful with recovery. Here is a link to a simple program. Foam Rolling by ONIT

Recovery stretches are the same ones we’d use at the end of practice or when hopping off the bus for away games. These stretches are the key to improving your range of motion and flexibility to perform on the field.

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