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Organized Summer Workouts

6/5/2020

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SPRING........ (Week 8) Wednesday 5/27

5/27/2020

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  • Warm Up
    Dot Drill

  • Set 1: Lower Body Vertical Jump
    (Goal - high as possible) - 1 x 30
    Set 1: Upper Body 
  • Standard Grip Push Ups -
    Tap opposite Shoulder - 1 x 20
    Set 1: Core 
  • Ab Scissors - Vertical - 1 x 30 each
  • Set 1: DynamicLine Jumps - 2ft -
    1 x 30 front to back -
    1 x 30 side to side (fast as possible)



  • Set 2: Lower BodyVertical Jump (Goal
    - high & fast off the ground as possible)
    - 1 x 30
  • Set 2: Upper BodyWide Grip Push Ups -
    Tap opposite Shoulder - 1 x 15
  • Set 2: CoreAb Scissors - Horizontal - 1 x 30 each
    Set 2: Dynamic 
  • Mountain Climbers
    - 1 x 75



  • Set 3: Lower Body 
  • Split Leg Vertical Jump
    (Goal - high as possible - switch stance in air) - 1 x 30
    Set 3: Upper Body 
  • Standard Grip Push Ups -
    Tap opposite Shoulder - 1 x 20
  • Set 3: Core Ab Scissors - Vertical - 1 x 30 each
  • Set 3: Dynamic Line Jumps - 2 feet -
    1 x 30 front to back -
    1 x 30 side to side (fast as possible)

  • Set 4: Lower Body Split Leg Vertical Jump
    (Goal - high & fast off the ground as possible - switch stance in air) -
    1 x 30
  • Set 4: Upper Body 
    Wide Grip Push Ups -
    Tap opposite Shoulder - 1 x 15
  • Set 4: Core  Ab Scissors - Horizontal - 1 x 30 each
  • Set 4: Dynamic Mountain Climbers
    1 x 75


  • Flexibility
    1-2-3-4 Flexibility Program - 30 Sec. Each Stretch
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(Week 8) Monday 5/25

5/27/2020

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  • Warm Up: 
    Dot Drill

  • Set 1: Lower Body,Goblet Squat - Medicine Ball or other - 1 x 30 (Perfect Form)
  • Set 1: Upper Body,Standard Grip Push Ups - Feet Elevated
    1 x 20
  • Set 1: CoreV-ups - 1 x 35
  • Set 1: Dynamic Jump Rope - Running - 1 x 200
    or Mountain Climbers - 1 x 100

  • Set 2: Lower Body Split Leg Squat -
    Medicine Ball, other or Body Weight - 1 x 15 each leg
  • Set 2: Upper BodyWide Grip Push Ups - Feet Elevated
    1 x 20
  • Set 2: CoreT Ab Drill -
    Flat on back, leg’s straight, heels 6” off ground - feet to right hand, then left hand. 1 x 30 each hand.
  • Set 2: Dynamic Up-Downs 1 x 35


  • Set 3: Lower Body Goblet Squat -
    Medicine Ball or other - 1 x 30 (Perfect Form)
  • Set 3: Upper Body Standard Grip Push Ups -
    Feet Elevated
    1 x 20
  • Set 3: CoreV-ups - 1 x 35
  • Set 3: DynamicJump Rope - Running - 1 x 200
    or Mountain Climbers - 1 x 100

  • Set 4: Lower BodySplit Leg Squat - Medicine Ball, other or Body Weight
    1 x 15 each leg
  • Set 4: Upper BodyWide Grip Push Ups -
    Feet Elevated
    1 x 20
  • Set 4: CoreT Ab Drill
    Flat on back, leg’s straight, heels 6” off ground
    Feet to right hand, then left hand. 1 x 30 each hand.
  • Set 4: DynamicUp-Downs 1 x 35

  • Flexibility
    1-2-3-4 Flexibility Program - 30 Seconds Each Stretch​
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(Week 7) Wednesday 5/20

5/20/2020

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  • Warm Up
    Dot Drill

  • Set 1: Lower Body Vertical Jump (Goal - high as possible) - 1 x 25
    Set 1: Upper Body 
  • Diamond Grip Push Ups - 1 x 35
    Set 1: Core 
  • Front Elbow Plank - 90 Sec.
  • Set 1: DynamicJump Rope - Rt. Ft. - 1 x 200 & Lt. Ft. - 1x 100 or Jumping Jacks 1 x 200


  • Set 2: Lower BodyVertical Jump (Goal - high & fast off the ground as possible) - 1 x 25
  • Set 2: Upper BodyBench Dips - 1 x 75
  • Set 2: CoreFlat on Back - Legs straight - Leg Lifts (no heels on ground) - 1 x 35
    Set 2: Dynamic 
  • Jump Rope - Boxer - 1 x 200 or Mountain Climbers - 1 x 100

  • Set 3: Lower Body 
  • Split Leg Vertical Jump (Goal - high as possible - switch stance in air) - 1 x 25
    Set 3: Upper Body 
  • Diamond Grip Push Ups - 1 x 35
  • Set 3: Core Front Elbow Plank - 90 Sec.
  • Set 3: Dynamic Jump Rope - Rt. Ft. - 1 x 200 & Lt. Ft. - 1x 200 or Jumping Jacks 1 x 200

  • Set 4: Lower Body Split Leg Vertical Jump (Goal - high & fast off the ground as possible - switch stance in air) - 1 x 25
  • Set 4: Upper Body 
    Bench Dips - 1 x 75 
  • Set 4: Core  Flat on Back - Legs straight - Leg Lifts (no heels on ground) - 1 x 35
  • Set 4: Dynamic Jump Rope - Boxer - 1 x 200 or Mountain Climbers - 1 x 100



  • Flexibility
    1-2-3-4 Flexibility Program - 30 Sec. Each Stretch

​

**** PLAYERS *****
Send a text, snap, or tweet to Coach when you complete the workout!



  • Snapchat= gdevilfootball
  • Twitter= @greendevilsfb
  • Text Coach Cooper, Coach Schindler, Coach McClintic, or Coach Jones
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(Week 7) Monday 5/18

5/18/2020

1 Comment

 
  • Warm Up: 
    Dot Drill

  • Set 1: Lower Body,
    Overhead Squat - Medicine Ball or other - 1 x 20 (Perfect Form)
  • Set 1: Upper Body,Diamond Grip Push Ups - 1 x 35
  • Set 1: CoreT Ab Drill - Flat on back, leg’s straight, heels 6” off ground - feet to Rt hand, then Lt hand. 1 x 25 each hand.
  • Set 1: Dynamic Up-Downs 1 x 35

  • Set 2: Lower Body Overhead Lunge - Medicine Ball or other - 1 x 15 each leg
  • Set 2: Upper BodyT-Bar Push Up - 1 x 25 each way
  • Set 2: CoreSeated Twist w/ Medicine Ball or other - 1 x 30 each way
  • Set 2: Dynamic Jump Rope - Right Foot - 1 x 200 &
    Left Foot -1 x 200
    or Jumping Jacks 1 x 200

    Set 3: Lower Body 
  • Overhead Squat - Medicine Ball or other - 1 x 20 (Perfect Form)
  • Set 3: Upper Body Diamond Grip Push Ups - 1 x 35
  • Set 3: CoreT Ab Drill - Flat on back, leg’s straight, heels 6” off ground - feet to Rt hand, then Lt hand. 1 x 25 each hand.
  • Set 3: DynamicUp-Downs 1 x 35

  • Set 4: Lower BodyOverhead Lunge - Medicine Ball or other - 1 x 15 each leg
  • Set 4: Upper BodyT-Bar Push Up - 1 x 25 each way
  • Set 4: CoreSeated Twist w/ Medicine Ball or other - 1 x 30 each way
  • Set 4: DynamicJump Rope - Right Foot- 1 x 200 &
    Left Foot-1 x 200
    or Jumping Jacks 1 x 200

  • Flexibility
    1-2-3-4 Flexibility Program - 30 Seconds Each Stretch



**** PLAYERS *****
Send a text, snap, or tweet to Coach when you complete the workout!


  • Snapchat= gdevilfootball
  • Twitter= @greendevilsfb
  • Text Coach Cooper, Coach Schindler, Coach McClintic, or Coach Jones

1 Comment

(Week 6) Wednesday 5/7

5/7/2020

0 Comments

 
  • Warm Up
    Dot Drill

  • Set 1: Lower Body Vertical Jump (Goal - high as possible) - 1 x 25
    Set 1: Upper Body 
  • Diamond Grip Push Ups - 1 x 35
    Set 1: Core 
  • Front Elbow Plank - 90 Sec.
  • Set 1: DynamicJump Rope - Rt. Ft. - 1 x 200 & Lt. Ft. - 1x 100 or Jumping Jacks 1 x 200


  • Set 2: Lower BodyVertical Jump (Goal - high & fast off the ground as possible) - 1 x 25
  • Set 2: Upper BodyBench Dips - 1 x 75
  • Set 2: CoreFlat on Back - Legs straight - Leg Lifts (no heels on ground) - 1 x 35
    Set 2: Dynamic 
  • Jump Rope - Boxer - 1 x 200 or Mountain Climbers - 1 x 100

  • Set 3: Lower Body 
  • Split Leg Vertical Jump (Goal - high as possible - switch stance in air) - 1 x 25
    Set 3: Upper Body 
  • Diamond Grip Push Ups - 1 x 35
  • Set 3: Core Front Elbow Plank - 90 Sec.
  • Set 3: Dynamic Jump Rope - Rt. Ft. - 1 x 200 & Lt. Ft. - 1x 200 or Jumping Jacks 1 x 200

  • Set 4: Lower Body Split Leg Vertical Jump (Goal - high & fast off the ground as possible - switch stance in air) - 1 x 25
  • Set 4: Upper Body 
    Bench Dips - 1 x 75 
  • Set 4: Core  Flat on Back - Legs straight - Leg Lifts (no heels on ground) - 1 x 35
  • Set 4: Dynamic Jump Rope - Boxer - 1 x 200 or Mountain Climbers - 1 x 100

  • Flexibility
    1-2-3-4 Flexibility Program - 30 Sec. Each Stretch


​**** PLAYERS *****
Send a text, snap, or tweet to Coach when you complete the workout!


  • Snapchat= gdevilfootball
  • Twitter= @greendevilsfb
  • Text Coach Cooper, Coach Schindler, Coach McClintic, or Coach Jones

0 Comments

(Week 6) Monday 5/4

5/4/2020

0 Comments

 
  • Warm Up: 
    Dot Drill

  • Set 1: Lower Body,
    Overhead Squat - Medicine Ball or other - 1 x 20 (Perfect Form)
  • Set 1: Upper Body,Standard Grip - Plyo Push Ups - 1 x 15
  • Set 1: CoreSwimmer: Right Arm & Left Leg off ground - 90 Second Left Arm & Right Leg off ground - 90 Second
  • Set 1: Dynamic Line Jumps
    Right Foot - 1 x 30 front to back 

    Left Foot - 1 x 30 front to back (fast as possible)

  • Set 2: Lower Body Overhead Lunge - Medicine Ball or other - 1 x 15 each leg
  • Set 2: Upper BodyDiamond Grip Push Ups
    Feet Elevated 
    - 1 x 15
  • Set 2: CoreSeated Twist & Press w/ Medicine Ball or other 
    1 x 30 twist each way - 15 presses

  • Set 2: Dynamic Line Jumps - Right Foot - 1 x 30 side to side - Left Foot - 1 x 30 side to side (fast as possible)


  • Set 3: Lower Body Overhead Squat - Medicine Ball or other -
    1 x 20 (Perfect Form)

  • Set 3: Upper Body Standard Grip - Plyo - Push Ups
    1 x 15

  • Set 3: Core
    Swimmer: Right Arm & Left Leg off ground 90 Seconds
    Left Arm & Right Leg off ground - 90 Seconds
  • Set 3: DynamicLine Jumps
    Right Foot - 1 x 30 front to back
    Left Foot - 1 x 30 front to back (fast as possible)

  • Set 4: Lower BodyOverhead Lunge - Medicine Ball or other
    1 x 15 each leg

  • Set 4: Upper BodyDiamond Grip Push Ups - Feet Elevated
     1 x 15
  • Set 4: CoreSeated Twist & Press w/ Medicine Ball or other - 1 x 30 twist each way - 15 presses
  • Set 4: DynamicLine Jumps (fast as possible)
    Right Foot - 1 x 30 side to side
    Left Foot - 1 x 30 side to side 


  • Flexibility
    1-2-3-4 Flexibility Program - 30 Seconds Each Stretch


​
**** PLAYERS *****
Send a text, snap, or tweet to Coach when you complete the workout!


  • Snapchat= gdevilfootball
  • Twitter= @greendevilsfb
  • Text Coach Cooper, Coach Schindler, Coach McClintic, or Coach Jones

0 Comments

(Week 5) Mon, Wed, Fri (Repeat)

4/27/2020

0 Comments

 
  • Warm Up: 
    Dot Drill
    • Set 1: Lower Body,
      Overhead Squat - Medicine Ball or other - 1 x 20 (Perfect Form)
    • Set 1: Upper Body,Standard Grip - Plyo Push Ups - 1 x 15
    • Set 1: CoreSwimmer: Right Arm & Left Leg off ground - 90 Second Left Arm & Right Leg off ground - 90 Second
    • Set 1: Dynamic Line Jumps
      Right Foot - 1 x 30 front to back 

      Left Foot - 1 x 30 front to back (fast as possible)


    • Set 2: Lower Body Overhead Lunge - Medicine Ball or other - 1 x 15 each leg
    • Set 2: Upper BodyDiamond Grip Push Ups
      Feet Elevated 
      - 1 x 15
    • Set 2: CoreSeated Twist & Press w/ Medicine Ball or other 
      1 x 30 twist each way - 15 presses

    • Set 2: Dynamic Line Jumps - Right Foot - 1 x 30 side to side - Left Foot - 1 x 30 side to side (fast as possible)


    • Set 3: Lower Body Overhead Squat - Medicine Ball or other -
      1 x 20 (Perfect Form)

    • Set 3: Upper Body Standard Grip - Plyo - Push Ups
      1 x 15

    • Set 3: Core
      Swimmer: Right Arm & Left Leg off ground 90 Seconds
      Left Arm & Right Leg off ground - 90 Seconds
    • Set 3: DynamicLine Jumps
      Right Foot - 1 x 30 front to back
      Left Foot - 1 x 30 front to back (fast as possible)


    • Set 4: Lower BodyOverhead Lunge - Medicine Ball or other
      1 x 15 each leg

    • Set 4: Upper BodyDiamond Grip Push Ups - Feet Elevated
       1 x 15
    • Set 4: CoreSeated Twist & Press w/ Medicine Ball or other - 1 x 30 twist each way - 15 presses
    • Set 4: DynamicLine Jumps (fast as possible)
      Right Foot - 1 x 30 side to side
      Left Foot - 1 x 30 side to side 


  • Flexibility
    1-2-3-4 Flexibility Program - 30 Seconds Each Stretch



​
**** PLAYERS *****
Send a text, snap, or tweet to Coach when you complete the workout!


  • Snapchat= gdevilfootball
  • Twitter= @greendevilsfb
  • Text Coach Cooper, Coach Schindler, Coach McClintic, or Coach Jones

0 Comments

Wednesday (4/22)

4/22/2020

0 Comments

 
​​Warm Up
  • Dot Drill
 
  • Set 1: Lower Body
    Vertical Jump (Goal - high as possible) -1 x 30
  • Set 1: Upper Body
    Standard Grip Push Ups - Tap opposite Shoulder - 1 x 20
  • Set 1: Core
    Ab Scissors Vertical - 1 x 30 each.
  • Set 1: Dynamic
    Line Jumps - 2 feet (fast as possible)
    1 x 30 front to back
    1 x 30 side to side 

  • Set 2: Lower Body
    Vertical Jump 
    (Goal - high & fast off the ground as possible) - 1 x 30
  • Set 2: Upper Body
    Wide Grip Push Ups - Tap opposite Shoulder - 1 x 15
  • Set 2: Core
    Ab Scissors - Horizontal - 1 x 30
  • Set 2: Dynamic
    Mountain Climbers - 1 x 75

  • Set 3: Lower Body 
    Split Leg Vertical Jump (Goal - high as possible - switch stance in air) - 1 x 30
  • Set 3: Upper Body 
    Standard Grip Push Ups - Tap opposite Shoulder - 1 x 20
  • Set 3: Core 
    Ab Scissors Vertical - 1 x 30 each. 
  • Set 3: Dynamic 
    Line Jumps - 2ft - 1 x 30 front to back - 1 x 30 side to side (fast as possible)
 
  • Set 4: Lower Body 
  • Split Leg Vertical Jump (Goal - high & fast off the ground as possible - switch stance in air) - 1 x 30
  • Set 4: Upper Body 
    Wide Grip Push Ups - Tap opposite Shoulder - 1 x 15
  • Set 4: Core  
    Ab Scissors - Horizontal - 1 x 30 each
  • Set 4: Dynamic 
    Mountain Climbers - 1 x 75


Speed Drills 5 x 50 yards - focus on head & eyes.
  • 5 x 50 yards - focus on arm rotation.
  • 5 x 50 yards - focus on leg drive and plant on ball of foot. Full Speed - rest between
 
Flexibility: 
1-2-3-4 Flexibility Program - 30 Seconds for each stretch


​

**** PLAYERS *****
Send a text, snap, or tweet to Coach when you complete the workout!


  • Snapchat= gdevilfootball
  • Twitter= @greendevilsfb
  • Text Coach Cooper, Coach Schindler, Coach McClintic, or Coach Jones


0 Comments

(Week 4) Monday 4/20

4/20/2020

0 Comments

 
  • Warm Up: 
    Dot Drill

  • Set 1: Lower Body,
    Goblet Squat - Medicine Ball or other 1 x 25 (Perfect Form)
  • Set 1: Upper Body,Standard Grip Push Ups Feet Elevated - 1 x 15
  • Set 1: CoreV-ups - 1 x 35
  • Set 1: Dynamic Jump Rope Running - 1 x 200 or Mountain Climbers - 1 x 75



  • Set 2: Lower Body Split Leg Squat Medicine Ball, other or Body Weight - 1 x 10 each leg
  • Set 2: Upper BodyWide Grip Push Ups Feet Elevated - 1 x 15
  • Set 2: CoreT Ab Drill Flat on back, leg’s straight, heels 6” off ground - feet to right hand, then left hand. 1 x 25 each hand.
  • Set 2: Dynamic Up-Downs 1 x 35



  • Set 3: Lower Body Goblet Squat Medicine Ball or other 1 x 25 (Perfect Form)
  • Set 3: Upper Body Standard Grip Push Ups Feet Elevated - 1 x 15
  • Set 3: Core
    V-ups 1 x 35
  • Set 3: DynamicJump Rope Running - 1 x 200
    or Mountain Climbers - 1 x 75


  • Set 4: Lower BodySplit Leg Squat Medicine Ball, other or Body Weight - 1 x 10 each leg
  • Set 4: Upper BodyWide Grip Push Ups Feet Elevated - 1 x 15
  • Set 4: CoreT Ab Drill Flat on back, leg’s straight, heels 6” off ground
    feet to right hand, then left hand. 1 x 25 each hand.
  • Set 4: DynamicUp-Downs 1 x 35



  • Flexibility
    1-2-3-4 Flexibility Program - 30 Seconds Each Stretch


​
**** PLAYERS *****
Send a text, snap, or tweet to Coach when you complete the workout!


  • Snapchat= gdevilfootball
  • Twitter= @greendevilsfb
  • Text Coach Cooper, Coach Schindler, Coach McClintic, or Coach Jones

0 Comments
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