Blog Posts

Friday (4/17)

4/17/2020

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Wednesday (4/15)

4/15/2020

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Warm Up
Dot Drill
Set 1: Lower Body
Standing Long Jump (Goal - far as possible) - 1 x 15
Set 1: Upper Body
Wide Grip Push Ups - 1 x 35
Set 1: Core
Ab Scissors Vertical - 1 x 25 each.
Set 1: Dynamic
Jump Rope - Running - 1 x 150
or Mountain Climbers 1 x 75

Set 2: Lower Body
Standing Long Jump - Right Leg Take Off and Landing
(Goal - high & fast off the ground as possible) - 1 x 10
Set 2: Upper Body
Bench Dips - 1 x 75
Set 2: Core
Ab Scissors - Horizontal - 1 x 25
Set 2: Dynamic
Jump Rope - 2 Feet - 1 x 150 or Jumping Jacks - 1 x 150

Set 3: Lower Body
Standing Long Jump (Goal - far as possible) - 1 x 15
Set 3: Upper Body
Wide Grip Push Ups - 1 x 35
Set 3: Core
Ab Scissors Vertical - 1 x 25 each.
Set 3: Dynamic
Jump Rope - Running - 1 x 150
or Mountain Climbers 1 x 75

Set 4: Lower Body
Standing Long Jump - Right Leg Take Off and Landing
(Goal - high & fast off the ground as possible) - 1 x 10
Set 4: Upper Body
Bench Dips - 1 x 75
Set 4: Core
Ab Scissors - Horizontal - 1 x 25
Set 4: Dynamic
Jump Rope - 2 Feet - 1 x 150 or Jumping Jacks - 1 x 150
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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Monday (4/13)

4/13/2020

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Warm Up:
Dot Drill

Set 1: Lower Body,
Overhead Squat with Medicine Ball or other weight - 1 x 15 (Perfect Form)
Set 1: Upper Body,
Diamond Grip Push Ups - 1 x 35
Set 1: Core
T Ab Drill - Lie flat on back, leg’s straight, heels 6” oﬀ ground feet to right hand, then left hand. 1 x 20 each hand.
Set 1: Dynamic
Up-Downs 1 x 30

Set 2: Lower Body
Overhead Lunge - with Medicine Ball or other weight - 1 x 10 each leg
Set 2: Upper Body
T-Bar Push Up - 1 x 25 each way
Set 2: Core
Seated Twist with Medicine Ball or other weight - 1 x 25 each way
Set 2: Dynamic
Jump Rope - Right Foot 1 x 100 & Left Foot 1 x 100
or Jumping Jacks 1 x 150
Set 3: Lower Body
Overhead Squat with Medicine Ball or other weight - 1 x 15 (Perfect Form)
Set 3: Upper Body
Diamond Grip Push Ups - 1 x 35
Set 3: Core
T Ab Drill - Lie flat on back, leg’s straight, heels 6” oﬀ ground feet to right hand, then left hand. 1 x 20 each hand.
Set 3: Dynamic
Up-Downs 1 x 30

Set 4: Lower Body
Overhead Lunge - with Medicine Ball or other weight - 1 x 10 each leg
Set 4: Upper Body
T- Push Up - 1 x 10 each way (https://www.youtube.com/watch?v=-SgeUqvNzag)
Set 4: Core
Seated Twist with Medicine Ball or other weight - 1 x 25 each way
Set 4: Dynamic
Jump Rope - Right Foot 1 x 100 & Left Foot 1 x 100
or Jumping Jacks 1 x 150

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

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Friday (4/10)

4/10/2020

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Warm Up:
Dot Drill

Set 1: Lower Body,
Parallel Squat - Body Weight - 1 x 35 (Perfect Form)
Set 1: Upper Body,
Wide Grip Push Ups - 1 x 35
Set 1: Core
V-ups - 1 x 35
Set 1: Dynamic
Jump Rope - 2 Ft. - 1 x 150 or Jumping Jacks 1 x 150

Set 2: Lower Body 45 degree Lateral Lunge - Body Weight - 1 x 20 each leg
Set 2: Upper Body
Standard Grip Push Ups - 1 x 35
Set 2: Core
Side Plank on Elbow - 90 Sec. each side
Set 2: Dynamic
Jump Rope - Running - 1 x 150
or Mountain Climbers - 1 x 50

Set 3: Lower Body
Parallel Squat - Body Weight - 1 x 35 (Perfect Form)
Set 3: Upper Body
Wide Grip Push Ups - 1 x 35
Set 3: Core
V-ups - 1 x 35
Set 3: Dynamic
Jump Rope - 2 Ft. - 1 x 150
or Jumping Jacks 1 x 150

Set 4: Lower Body
45 degree Lateral Lunge - Body Weight - 1 x 20 each leg
Set 4: Upper Body
Standard Grip Push Ups - 1 x 35
Set 4: Core
Side Plank on Elbow - 90 Sec. each side
Set 4: Dynamic
Jump Rope - Running - 1 x 150 or Mountain Climbers - 1 x 50

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 4/8

4/9/2020

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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: Dynamic
Jump Rope - R Foot. - 1 x 100 & L Foot. - 1x 100
or Jumping Jacks 1 x 150

Set 2: Lower Body
Vertical Jump (Goal - high & fast off the ground as possible) - 1 x 25
Set 2: Upper Body
Bench Dips - 1 x 60
Set 2: Core
Flat on Back - Legs straight - Leg Lifts (no heels on ground) - 1 x 35
Set 2: Dynamic
Jump Rope - Boxer - 1 x 150 or Mountain Climbers - 1 x 50

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 - R Foot. - 1 x 100 & L Foot. - 1x 100
or Jumping Jacks 1 x 150
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 60
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 150 or Mountain Climbers - 1 x 50

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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Monday 4/6

4/6/2020

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Warm Up:
Dot Drill
Set 1: Lower Body,
Parallel Squat - Body Weight - 1 x 35 (Perfect Form)
Set 1: Upper Body,
Wide Grip Push Ups - 1 x 35
Set 1: Core
V-ups - 1 x 35
Set 1: Dynamic
Jump Rope - 2 Ft. - 1 x 150 or Jumping Jacks 1 x 150
Set 2: Lower Body
Lunge - Body Weight - 1 x 20 each leg
Set 2: Upper Body
Standard Grip Push Ups - 1 x 35
Set 2: Core
Side Plank on Elbow - 90 Sec. each side
Set 2: Dynamic
Jump Rope - Running - 1 x 150 or Mountain Climbers - 1 x 50
Set 3: Lower Body
Parallel Squat - Body Weight - 1 x 35 (Perfect Form)
Set 3: Upper Body
Wide Grip Push Ups - 1 x 35
Set 3: Core
V-ups - 1 x 35
Set 3: Dynamic
Jump Rope - 2 Ft. - 1 x 150 or Jumping Jacks 1 x 150
Set 4: Lower Body
Lunge - Body Weight - 1 x 20 each leg
Set 4: Upper Body
Standard Grip Push Ups - 1 x 35
Set 4: Core
Side Plank on Elbow - 90 Sec. each side
Set 4: Dynamic
Jump Rope - Running - 1 x 150 or Mountain Climbers - 1 x 50
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 (4/1)

4/1/2020

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Week 1 Wednesday

Warm Up
Dot Drill
Set 1: Lower Body
Vertical Jump (Goal - high as possible) - 1 x 20
Set 1: Upper Body
Diamond Grip Push Ups - 1 x 25
Set 1: Core
Front Elbow Plank - 60 Sec.
Set 1: Dynamic
Jump Rope - Rt. Ft. - 1 x 50 & Lt. Ft. - 1x 50 or Jumping Jacks 1 x 100
Set 2: Lower Body
Vertical Jump (Goal - high & fast off the ground as possible) - 1 x 20
Set 2: Upper Body
Bench Dips - 1 x 50 (WATCH THIS VIDEO FIRST)
- Make sure you are doing dips correctly and safe for shoulders
Set 2: Core
Flat on Back - Legs straight - Leg Lifts (no heels on ground) - 1 x 25
Set 2: Dynamic
Jump Rope - Boxer - 1 x 100 or Mountain Climbers - 1 x 50
Set 3: Lower Body
Split Leg Vertical Jump
(Goal - high as possible - switch stance in air) - 1 x 20
Set 3: Upper Body
Diamond Grip Push Ups - 1 x 25
Set 3: Core
Front Elbow Plank - 60 Sec.
Set 3: Dynamic
Jump Rope - Rt. Ft. - 1 x 50 & Lt. Ft. - 1x 50 or Jumping Jacks 1 x 100
Set 4: Lower Body
Split Leg Vertical Jump
(Goal - high & fast off the ground as possible - switch stance in air) - 1 x 20
Set 4: Upper Body
Bench Dips - 1 x 50
Set 4: Core
Flat on Back - Legs straight - Leg Lifts (no heels on ground) - 1 x 25
Set 4: Dynamic
Jump Rope - Boxer - 1 x 100 or Mountain Climbers - 1 x 50
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

Monday 3/30 Workout

3/30/2020

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Week 1: Monday

Warm Up:
- DOT DRILL ROUTINE
Set 1: Lower Body,
Parallel (Air) Squat - Body Weight - 1 x 25 (Perfect Form)
Set 1: Upper Body,
Wide Grip Push Ups - 1 x 25
Set 1: Core
V-ups - 1 x 25
- V-Up Example
Set 1: Dynamic
Jump Rope - 2 Ft. - 1 x 100 or Jumping Jacks 1 x 100
Set 2: Lower Body
Lunge - Body Weight - 1 x 15 each leg
Set 2: Upper Body
Standard Grip Push Ups - 1 x 25
Set 2: Core
Side Plank on Elbow - 60 Sec. each side
Set 2: Dynamic
Jump Rope - Running - 1 x 100 or Mountain Climbers - 1 x 50
Set 3: Lower Body
Parallel Squat - Body Weight - 1 x 25 (Perfect Form)
Set 3: Upper Body
Wide Grip Push Ups - 1 x 25
Set 3: Core
V-ups - 1 x 25
Set 3: Dynamic
Jump Rope - 2 Ft. - 1 x 100 or Jumping Jacks 1 x 100
Set 4: Lower Body
Lunge - Body Weight - 1 x 15 each leg
Set 4: Upper Body
Standard Grip Push Ups - 1 x 25
Set 4: Core
Side Plank on Elbow - 60 Sec. each side
Set 4: Dynamic
Jump Rope - Running - 1 x 100 or Mountain Climbers - 1 x 50

Flexibility (Cool Down) ******
- FLEXIBILITY PROGRAM

**** 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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Friday (4/17)

Wednesday (4/15)

Monday (4/13)

Friday (4/10)

Wednesday 4/8

Monday 4/6

Wednesday (4/1)

Monday 3/30 Workout

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