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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


0 Comments

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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  • Home
  • Calendar
  • Camp Info.
  • Game Schedules
  • Contact
  • Brown City Schools
  • Summer Workouts