Below, please find one of our workouts that we utilize during the off-season training.
We change exercises and drills every workout. You can take any exercises, place them in any logical order, and
come up with a great workout. All of our workouts lasted 30 minutes only.
Break up your athletes into even groups of three and run them thru each station one at a time. Make it continuous,
have the athletes go over and over as many times as they can in the 10 minutes. Then switch Stations, and keep going
until all Stations are complete. That's it - Done in 30 minutes!
Station I Station
II
Station III
Bikes (60 secs) Crunches
(60 secs)
Partner med ball situps (60 secs)
Rotate between the three stations
Leg throws (10)
Planks (2 mins)
Hurdles (6 times) – Spoke drill –
Rope Hops – Xpress Drill w/drop steps (all on the clock)
Station I Station
II
Station III
10 min 10
min
10 min
Half squats (60 secs) Med
ball pass (2 mins)
Jump on & up (10)
Push ups (in & out – 20) Squat w/throw (10)
Jump off & up (10)
Get up tag (20 meters)
Med ball twists (60 sec)
Hex drill (1 min)
Crunch
w/throw (10)
GROUP
1ST 10 Mins – Triple Jump 2 x
down, jog back, bikes (20), leg throws (10) – 2 Groups continuous
2nd 10 Mins – Lateral hops (30
ft, cones every 5 ft), jog back, push ups (20) - continuous
3rd 10 Mins – Line pass &
Overhead pass w/Med ball, agility ladder & spoke drill – one at a time continuous
