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Wednesday (4/22)

4/22/2020

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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: 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


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  • Summer Workouts