GCU Baseball hosts Oklahoma State on February 14, 2020 at 6pm (Brazell Field at GCU Ballpark).
Youth Baseball Parent-Player Meeting By: Tom Mack
Congratulations, you have decided to coach a youth baseball team. Now it's time to meet with the parents and the players to set the tone for next season. Coaching youth baseball is a big responsibility and requires organization, planning and defined objectives. Requesting help from parents, and outlining communication. Player expectations need to be addressed as this is really the reason you’re coaching, for the kids. This meeting may be the first opportunity for you to meet the parents and players who are anxious to learn what your knowledge base is, your coaching experience, and what style you use. Stating your objectives for the team and what it is you want to accomplish will put the parents and players at ease. From my experience based upon youth feedback, youth baseball players want to experience success and have fun. As the coach you need to keep in that in mind, and so do the parents. But keep in mind that the reality is some parents view winning at all costs is the only thing that matters is their little superstar. Explaining your coaching philosophy, rules for playing time, will it be equal playing time or based on performance, this will most likely depend on the age level you’re coaching, and player positions, how will you determine who plays where. Parental involvement is sometimes glossed over. Since most kids state fun as their main priority, a close second is to be engaged with their parents. I stress the need with running practices, pre-game warm ups, and base coaches. Kids see this as an opportunity spend quality time with their parent. It is important that parents view it the same way.
You may want to comment for the benefit of the parents unwilling to participate on the field their assistance will be needed in other areas. In youth athletics there are numerous opportunities for parents to get involved by volunteering to coordinate any fund raising events, securing hotel rooms if your team is traveling out of town, will there be money that needs to be collected, what about the concession stand, so helping the team run smoothly is not limited to just the field. Don’t over look the communication. Email is a great way for the Coach to disseminate information quickly, and for parents and players to keep the coach informed. As the coach you should informed the parents they can discuss anything with you, except playing time or positions. I have found this will eliminate the majority of your headaches if you state it like that. Player expectation’s also needs to be expressed. Part of the learning process is how to take responsibility for themselves. Each player needs to be accountable for himself. Baseball players need to think on their feet, react, adapt, overcome, by letting them know they, not their mother are responsible for insuring all their equipment is ready to go, is a great way to start teaching accountability. They further need to know there are consequences to not being accountable or improper behavior Remember your job is to be the teacher, and at times a mentor. I would suggest that you start a list of items that need to be addressed at your parent/player meeting and add to it throughout the year as things come up. This will help you in future years to avoid any pit falls along the way.
Bowie State Sweeps Season Series with Elizabeth City State
ELIZABETH CITY, N.C. - In the second meeting of the regular-season with Elizabeth City State University, shooting was a significant factor as the Bulldogs sweep the season series with a 70-59 victory over the Vikings.
The Bulldogs advance to 16-10 overall, 8-5 in conference play, and 4-2 against division opponents. The Vikings dropped to under .500 on the season at 12-13, stand 4-9 in conference play and 2-5 against division opponents. They now sport the second-worst winning percentage in the northern division.
“This was a good win for un on the road”, stated a very happy Bowie State Head Coach Darrell Brooks. “Coach Walker’s teams are always very well coached …, they play hard and are tough. We did a great job defensively, especially holding their leading scorer (Justin Faison) to just two points on 1-of-11 shooting.”
Bowie State got off to a quick start as they held a 16-6 lead, with 12:46 to play in regulation. They maintained its lead throughout the half, as the Bulldogs shot 56 percent (14-of-25) from the field, 50 percent (3-of-6) from deep and connected on 67 percent (8-of-12) of its free throws. Although Elizabeth City State shot 39 percent (13-of-33) from the field, they entered halftime only down by five points.
But in the second half, the Bulldogs continued to make shots, and the Vikings continued to miss shots-- as they shot 32 percent (10-of-31) from the field and 11 percent (1-of-9) from three-point range. Still, Elizabeth City had a chance to win the game. They cut the Bulldogs’ lead of 10 at the 16-minute mark, down to four points at the 10:13 minute mark.
However, their mini runs did not last as they struggled to slow down the Bulldogs’ rhythm on offense--especially senior David Belle (Hyattsville, Md), who led the two Bulldogs double-digit scorers with 22 points on 7-of-9 shooting from the field. Senior Juwan Smith (Lexington Park, Md) followed up with 13 points on 5-of-9 shooting from the field.
As a team, the Bulldogs shot 55 percent from the field, making 26-of-47 field goals and knocked down 50 percent (6-of-12) of its shots from long distance. They also held advantage in the paint (30-26). For Elizabeth City State, Joseph Allen, and Shykeef Daniels tallied 14 points each. Gabe Kirkendoll followed up with 10 points.
Next Wednesday (2/19), the Bulldogs will continue its road trip against Virginia Union, who is currently riding a four-game win streak. Game time in VUU’s Barco-Stevens Hall is 7:30 p.m.
Defense Keys in Bulldog Women’s 58-50 Win Over Elizabeth City State
ELIZABETH CITY, N.C. – The Bowie State women’s basketball team picked up its 21st win of the season behind senior Kyaja Williams’ (Baltimore, Md.) 11th double-double of the season, defeating Elizabeth City State 58-50. The forward posted 13 points and grabbed 10 rebounds. Fellow senior Dynaisha Christian (Pocomoke, Md.) led all scorers with 18 points and added six rebounds while junior Talanya Hutton (Seat Pleasant, Md.) chipped in 10 points.
In addition to their great defensive effort, the Bulldogs' offense was solid as well for a great overall performance. The Bulldogs held the Lady Vikings to making just 22 field goals for the entire game. Offensively, Bowie State shot a solid 46.3 percent (25-of-54) from the floor. Sirena Pitts led the way for ESCU with 12 points while Devona Stell recorded a double-double with 11 points and 14 rebounds.
Both teams went back and forth in the first period with BSU grabbing 9-7 lead after Williams’ jumper with 3:55 remaining. The Lady Vikings would take control the rest of the way until senior Shawnkia McCallum’s (Baltimore, Md.) deep ball gave the Bulldogs 16-14 lead to end the first quarter.
Williams opened the second stanza with a layup to push BSU’s lead 18-14 before Stell responded with a bucket of her own at 8:19. ECSU controlled the quarter as far as scoring with 12 to BSU 10 but the Bulldogs hung around to take 26-26 tie into the locker room at half.
The third quarter belonged to the Bulldogs as they outscored ECSU 16-11. Hutton gave the Bowie State their biggest lead of the game 33-26 with a layup at 8:22 before Nyasia Blango answered to cut the lead 33-29. BSU would later take a 42-37 lead into the fourth quarter.
Senior guard Amel Duggins (Largo, Md.) knocked down back to back three ball to begin the fourth period and gave the Bulldogs its biggest lead 48-37. The Lady Vikings would score on back to back possession to cut the deficit to 48-41 with 8:03 left. The Bulldogs took control of the game and never looked back when Williams’ layup gave BSU a 54-41 lead. Although the Bulldogs won comfortably, they struggled at the line once again after going 4-of-20 for the entire game. With CIAA tournament right around the corner, the team can’t afford to go 20 percent at the free throw line.
Bowie State will be back on the road on Wednesday (2/19) when they travel to Richmond, Va. to take on Virginia Union University. Tipoff is set for 5:30 p.m.
Putting together a home exercise
program can be a little bit daunting if you don't have a clear set of
goals laid out in front of you. Take a commonsense approach and commence
with increasing your current fitness level in little steps. Don't try
to do everything all at once.
A basic workout routine consists of
five days total with three of the days focused on training with weights
and two days aimed at improving cardio conditioning. The two days off
will give your body time to recover and repair itself. The home
fitness program you put in place will be the foundation that provides
greater fitness in the least amount of time with better results.
Exercising efficiently will burn a greater amount of calories within a
smaller time frame and enable you to build up strength and conditioning. The number one priority in an exercise routine should be to increase
flexibility because it enhances performance and minimizes the risk of
injury. Stretching will help the joints with movement through a full range and increase blood flow to all the muscles. Two
types of stretching to consider when putting a fitness plan in place
are Static stretching, extending a muscle to its farthest point and
holding the position and Dynamic stretching, taking specific movements
and using momentum to extend to a precise range of motion. When
performing a stretch program make sure to work the whole body from top
to bottom and use your own judgment as to how long to hold a position.
Stretching should not be painful, do what you can and you'll see
improvements in your flexibility over time. There are a variety
of options to choose from when adding cardiovascular training to your
home exercise program. Pick activities that will be fun and enjoyable,
don't be scared to change it up and add variety to the routine. When
first starting out, you will have an endless amount of cardio exercise
equipment to pick and choose. Treadmill, elliptical trainer, and rowing
machines are all excellent options and each one has its place in a good
workout program, but don't forget that walking and running are just as
beneficial. Figuring out the time required to build up cardio
endurance depends on the level of fitness and the desired results. A
good guideline to go by is 2-3 times a week with a minimum time per
workout of 30 minutes. A novice should do what they are capable of and eventually work their way up to the desired time. Weight training is a beneficial way to increase strength and endurance.
As you progress with lifting weights, your muscles will get stronger
and increase in size. A weight training home exercise program will revolve around the number of sets you do and how many repetitions of each movement. Start
with three sets of eight repetitions for the areas of the body being
trained and use seventy percent of the maximum weight you can lift. Use
correct form when performing the techniques to get the most out of the
movement and prevent injuries. You can start a simple weight
program with some weights and a barbell, and a pair of adjustable
kettlebells. The program should hit all the major muscle groups and
focus on full body movements to build up functional strength. A
basic home exercise program starts with the fitness enthusiast coming up
with a few good home gym ideas and putting them into practice. Make
adjustments as you see improvements in your fitness level. Fun is a
major factor in staying consistent with a program put into place.
Visit Gainz Box for effective ways to improve on fitness.
You can purchase the complete album via the link below. Available in CD, DVD, MP3 and MP4
http://bit.ly/PrayerFastingVol1DVD or https://amzn.to/2SpT9RJ Prayer and Fasting Volume 1 Titles: Disc 1 – Understanding The Power of Fasting Disc 2 – Understanding The Process of Fasting Disc 3 – Prayer and Fasting Consecration Disc 4 – Rediscovering The Purpose and Power of Kingdom Prayer
Prayer and Fasting is one of the most sought after teaching series by Dr. Munroe.
His wisdom on not only why you should fast and pray but also how to fast
and pray is life-changing and helps you in your spiritual development.
Spiritual Warfare Prayers
By: D. Vincent Bud Ford
Spiritual warfare prayers are more
important now than they ever were before. What do you think of when you
hear the phrase "spiritual warfare"? If you have images of the latest
supernatural Hollywood blockbuster on the brain, you might want to
reconsider. Unfortunately, it seems that the subject of spiritual
warfare has two main camps, those who do not believe in it at all and
those who see demonic activity in every aspect of life. Both of these
camps are reluctant to talk about the subject albeit for vastly
different reasons.
Biblical Concept
The truth is if you
are going to believe in God, the Bible is your guidance system. It is
this authority you should turn to for more information on the subject.
The Bible clearly states that Satan and demonic activity are a reality.
It is not presented in some spooky, hocus pocus sense but matter of
factly. The truth is, if you are going to take any part of the Bible as
fact, then you must accept the entire writing, which includes the
presence of demons, Satan, possession and spiritual warfare. Do Not Fear
In
the Bible the phrase "do not fear" is repeated several times, even when
it comes to the activities of dark spirits. Jesus has overcome the
power of darkness and indeed the entire world; so as a Christian, there
is little to worry about. The problem is, many Christians do not
understand their place, especially as it relates to spiritual warfare.
Jesus
came to the world to save it, and upon his death He took the keys of
death, hell and the grave. He ascended to Heaven where he is seated at
the right hand of God; as believers, we are united with Him, far above
demonic activity. Prayer
Spiritual warfare will not be
fought with weapons made of human hands. Instead, it will be waged in
prayer by believers and with the believers on their knees. Christians do
not fight against flesh and blood but against principalities, powers of
darkness and spiritual wickedness in high places, Ephesians 6:12. When
the disciples asked Jesus how they were to pray, the answer He gave was
The Lord's Prayer, which is key when it comes to spiritual warfare. One
thing you should know about prayer in general and not just as it
pertains to spiritual warfare; it needs to be fervent and continuous in
nature. Take the example of Christ in the garden just before he was to
be taken and crucified. Jesus prayed until his sweat was as droplets of
blood! This would be the very definition of fervent and intense prayer. Conclusion
Spiritual
warfare is not a new age concept. It was dealt with in the biblical
text at some length. Jesus dealt with the man who was demon possessed
from the area of Gadarenes. Even his disciples talked about those
demons they could not cast out and He replied to them that some would
not be moved accept through prayer and fasting! Dealing with Satan and
his horde is not fairy tale fodder; it is a fact of the world you live
in. There is Practical Spiritual Warfare which all of us deal
with each and every day; it shows up in the simple, everyday happenings
of life. The important thing to remember is not to overplay or underplay
its significance in your life of as a Christian and to fervently pray.
Satan and his demons must flee at the name of Jesus Christ.
GCU Men's Basketball hosts Kansas City on February 13, 2020 at 7pm at GCU Arena. Pregame coverage begins at 6:30pm. (8:30pm EST)
How to Increase Jump Ability
By: Andrew Garfield
As natural as breathing seems to
be, jumping for the majority of people is just as natural; however, for
some, the natural ability to jump higher is greater than that of other
individuals. It is commonly misconceived that taller people can jump
higher; but studies have shown that shorter people actually usually have
a better vertical jumping ability. There is a way to increase your
jumping height. Several workouts and exercises are meant to help in this
manner; however, there are specific ones that help increase your
vertical jumping abilities. The way this is accomplished is by utilizing
the muscles that are used for jumping and thereby toning them for your
maximum power during your jump. These jumping exercises are known as
plyometrics, and are known to be the most effective means of How to
Increase Jump abilities. There are other exercises, as well, that can
help you jump higher if that is your goal
Just as when you start
any type of exercise routine, there are considerations that you want to
take into account before beginning any type of jumping training
program. You know your body better than anyone and you also know the
fitness level that you can handle. This will prove to be important
information, as the level of training you can tackle will have much to
do with how much your body can handle and how often. You will want to
consider what types of exercises will be best for your body shape and
the level of fitness that you want to achieve. Plyometrics and training
in resistance are the most popular routes to take for this type of
training. Those that are experienced enough will combine these two
training types to obtain the best results. For particular sports, such
as basketball, these two types of training have proven results as far as
being able to increase your jump height.
The most basic
plyometrics are those of jumping, hopping, or bounding. You are to do
these exercises rapidly, boldly, and explosively. A jump is considered
when both of the feet land together at the same time. When you begin the
jump, it is not necessary for both feet to jump together, as one may be
slightly forward of the other. There are many different types of jumps
and each require different takeoffs and landings. Hopping on one foot
can produce a lot of strain on the hopping foot, as constant striking is
occurring to the same foot hop after hop. Bounding is where you take
off on one foot and land on the other. Again, there are a variety of
ways that this can be done. If you want to improve your
endurance and strength, it is a good idea to perform resistance training. This also helps you maintain your speed. There are weights
involved, but they are lighter than average weights and you use them in a
continual fashion which helps increase your speed, strength, and
endurance. It is a good idea to find a trainer that is versed in this
type of training in order to avoid becoming injured by doing the
exercises improperly.
The knock on Ayo Dosunmu used to be that he couldn't shoot.
The Illini star's flipped that narrative and become the B1G's best crunch-time shooter.
3 Important Passing Rules: Basketball Training Melbourne Advice
By: Brett Rainbow
When they think about basketball training, Melbourne based parents may think about passing and shooting. Both of these skills are vital, but without effective passing, it can be very difficult to get into positions to shoot accurately. As such, one of the most essential skills to develop as a new player is passing the ball to your teammates. Alongside movement, this is vital if you want to get into dangerous areas where you can score points over the opposition. Here we have put together a short list of three key passing rules that will improve your game. 1. Always Look for the Open Player One every basketball team there will be one or two players that are better than everyone else. It can be easy to fall into the trap of simply passing to the best players all the time. However, this is not a good practice to adopt, choosing the same players all the time limits your options and makes it easier for the opposition to mark them out of the game. Instead, always look for the player that is open, this will make it harder to anticipate your moves and the opposition will be less able to deal with your plays.
2. Develop Trust in Your Teammates Following on from above, you may not want to pass to a teammate because you feel like they may not be able to make the shot. However, you must develop trust in your teammates and second guessing yourself in the heat of the moment will affect your game. Simply pass the ball, if they miss a shot, you will get a chance again. Basketball is a fast moving game, even if you have players that are half as good, if you shoot twice as often you can still compete. 3. Solid Fundamentals are Key Always take a step towards the player you’re passing to and don’t ever throw flat footed. Snap the ball out to the wing, throw with a purpose and throw up solid entry passes at the post. Don’t throw soft passes, they are a waste of effort and keeping possession is preferable. Always work hard at practice and make the fundamentals of the game second nature. In the heat of the game muscle memory is key to making effective moves quickly under pressure. If they are looking for basketball training Melbourne based athletes, parents and educators, should get in touch with us here at Tomorrow’s Stars. We have a wide selection of training programs available for different age groups and skill levels. Our professional coaches will teach the fundamentals of the game, develop those skills and teach the students how to use them as part of a team. This is a fun activity that promotes fitness, social skills, and confidence, that will be useful on and off the court. Our team is standing by to discuss our basketball coaching programs in greater detail, and they will be happy to answer any other questions that you may have.
If they are looking for basketball training Melbourne based athletes, parents and educators, should get in touch with us here at Tomorrow’s Stars. We have a wide selection of training programs available for different age groups and skill levels. https://tsbasketball.com/programs/private-training/
Donovan Mitchell surprised most basketball fans when he won the NBA dunk contest in 2018, but fans who saw Mitchell play at Louisville knew about his above-the-rim game. Enjoy some of "Spida's" most impressive high-flying slams courtesy of the ACC Digital Network.
More Information On The Jump Manual
By: James Redder
The Jump Manual, from the development of jump trainer Jacob Hiller, is the latest comprehensive program that aims to present increased vertical explosion through strength and quickness. Jacob Hiller is very confident to assert that some coaches fail to emphasize the importance of other physical aspects in the training for vertical jumping. This manual guarantees that your jump will have at least 10 inches improvement and if not, Jacob promises to return your money back twice as much.
Included in the Jump Manual is the emphasis on the nutritional value that is very essential in nurturing the body for the strength during training and performances. Jump Manual is complete with all the instructions including the 9 different facets in vertical jumping that you need as an athlete to improve your overall jumping performances, unlike with other coaches who fail to teach their program as a whole.
No doubt, the Jump Manual has all the information about the training and as you do the training, it can improve your jumping performance and increase your vertical explosion. Whatever sports you are engaged or whatever range of jump you can do now, you will surely get an extreme increase in your level within weeks of training and your performance will be far better than before.
Pros/In favor of Jump Manual
* The Jump Manual makes use of important principles and practices during the training and Jacob Hiller supports the importance of background information and physical application in the creation of a monster vertical.
* Jump Manual challenges every athlete to try the program and see for themselves how it can change their capacity, performance, and strength. He is confident that this program has all the essential trainings that an athlete needs that he even offer a double money back guarantee if it fails to improve you.
* Some programs target only one, two, or three aspects of training, but the Jump Manual is the only program that targets all nine variable aspects of training for vertical jump explosion and quickness. This manual emphasizes that the cumulative effects of improving all the aspects of the training will result to increase in level within a twelve week period.
* Jump Manual also provides important nutritional advice and explains the 9 variables (including flexibility, balance, form, and more) affect your explosion potential and your ability to jump.
* Along with the Jump Manual, athletes who will acquire it will also get direct access to the site's The Jumpers Forum which is a special meeting place of other athletes who acquired and had been using the manual already. Even Hiller himself joins the forum and give one-on-one coaching service to some who needs his help.
Cons/Against
* The only requirement of the Jump Manual is the wholehearted dedication of the athlete to stick to the principles and to follow the program completely to become successful in getting the right results.
Are you ready to do more then just read about increasing your vertical? Click Here to visit the Review Of The Jump Manual website. Make up for lost time by Clicking Here to get good information on How To Dunk.
Lions GM Bob Quinn denied reports of the team in talks to trade Matthew Stafford, but Mike Florio and Charean Williams believe his denial doesn't end the speculation of a deal.
Football in the off-season - If you are serious and want to make gains by eating clean and training hard then you've come to the right place. Get a comprehensive diet, supplement and training program right here! Read on ...
Every year you try to get better, you want to be the best. You want the man ahead of you to not want to come out the 2nd half. This program can help, so can many others. What it comes down to is are you willing to do it while others are enjoying and taking a break in the off-season. You have to make your off-season so tough that when the season comes the easy stuff starts.
Diet
What you need to eat and when you need to eat it to get the most out of your day is crucial. Specific types of carbohydrates and proteins can be found in every other article on this site, so I won't bore you with that. I'll get right to it.
You need to generate energy. Generating energy comes from burning carbohydrates and forming ATP bonds. I've heard the saying that ATP is like cash; you can spend it anywhere and everywhere. Every cell from your eyebrows to your pinky toe thrives on it.
When you burn a calorie 3 things happen: energy, waste and damage. Damage is the bad part that limits energy production. You cannot stop damage, even if you eat the right mix of foods, the right proteins, carbohydrates and fats—damage will still occur.
You will still make energy, a lot more than eating junk, but to maximize you need rich levels of antioxidants. So basically, to maximize your energy output you need the right kinds and proportions of proteins, fats and carbohydrates.
To minimize the damage caused by burning those calories and loss of energy from the damage you need antioxidants, make sense? Good. Here is a good mix of proteins, carbohydrates, and fats. Adjust to fit your liking:
Okay so now on to the supplement part. I already explained the antioxidants. But now we want to minimize inflammation after our workouts and stay fresh. Important for a sport like football. This is a must if you want the guy in front of you crying.
Every time you move you damage something; me typing this out is tearing stuff. Micro-tears are happening to you as you move your hand to scroll down this site (imagine after an intense workout or game; more inflammation and all kinds of pain than you want).
Any physical damage, great or small, is dealt with by your immune system. It deals with it by releasing inflammatory chemicals, which are part of the healing and growing process. If you want to wear out early in competition ignore the past paragraph. You want to take a supplement routine that helps with minimizing inflammation.
Now recovering quickly is important, as you know. Foods that contain omega-3 oils, ginger and certain supplements will help. Growing is what we all want to do - we grow by producing energy; burning that energy produces activity that breaks you down, releasing inflammatory chemicals to start growth and healing phase.
You want to heal as quickly as possible by stimulating the release of growth factors. You do this by having high levels of antioxidants. Which insulate you from damage of calorie burning for energy.
Ok, here is a basic supplement overview of all the confusing information above. I have it listed by brand, because this is what I take, of course you can change it up if you find a better price.
Next are drills you can do to increase your speed, agility, and speed endurance for next season. Note, you can do this before or after strength training. My recommendation is before because on the football field, your speed and agility are more of a priority than strength. If you can split it through the day, (Agility in the AM, Strength PM) that would be best.
5-5-10-10: Run forward 5 yards, back 5, forward 10, back 10, etc.
Pro-Agility: 2 marks, 10 yards apart. Start in the middle. Run 5 yards to one mark, 10 yards to the next, then 5 back to the start.
Zig Zags: 2x3 rows of cones, 5 yards apart. Run forward, turn and run.
Speed Ladder: 1 foot, 2 foot, In & Outs, Shuffle.
Backpedal: Full speed backpedal with perfect form.
4 Cones: 2x2 rows of cones, 10 yards apart. Sprint, shuffle, backpedal, and shuffle.
Plyometrics (With Plyo Boxes):
Step Ups: Step up, fall down in athletic position.
Step Up To Deep Jump: Step up, jump as far as possible and land in athletic position. Explode into vertical jump with arms over head.
Hops: Jump onto, step off and land in athletic position.
Hops and Over: Jump onto, jump over.
Deep Jump.
Hops.
Hops & Over.
Speed:
Sprints: 100's, 40's, 30's, 20's, 5's
Hill Runs: Sprint up hill focusing on stride power and quickness between each stride.
Speed Sled: 100's, 40's, 30's, 20's, or 5's with various weight added to sled.
Hill Runs.
Speed Endurance:
Gasers: Run forward 50 yards, back 50 yards, forward 50 yards, and back 50 yards.
400's: 400m lap.
You do not want to work on your speed endurance and agility or plyometrics on the same day. Speed Endurance training should be saved for its own day. Speed Endurance and Cardiovascular work is different; Cardiovascular training helps you to last as long as you can. Speed Endurance training will help you with how long you can go at top speed.
Speed & Explosion Training Schedule
Here is a basic, week schedule for your speed and explosion training:
Coach Complex x1 (Power Clean, Front Squat, Press)
Week 2, 4, 6 (Even Weeks):
Tuesday:
Dynamic Warm-Ups x1
5x10x5 x3
Pro Agility x3
Zig Zags x2
Step Ups x2
Step Up To Deep Jump x4
40 Yard Speed Sled Sprints x5
20 Yard Speed Sled Sprints x5
5 Yard Sprints x8
Thursday:
Dynamic Warm-Ups x1
Coach Complex 2 x1
High Knees x4 (20 yards)
Butt Kicks x4 (20 yards)
Fairy Hops x4 (20 yards)
Friday:
Dynamic Warm-Ups x1
Step Ups x2
Hops x2
Hops and Over x2
Speed Ladder x2
Hill Runs x20
40 Yard Sprints x2
Saturday:
Dynamic Warm-Ups x1
400 x4
Coach Complex x1
Coach's Complex
Coach Complex is a full body muscle movement resistant exercise. Designed by one of my previous coaches who won numerous High School state championships and has coached at Division III NCAA football programs.
Complex One:
Start with a basic 45 pound bar laying flat on the ground. Using perfect form, power clean the bar and remain in the athletic position. Then stand up, without setting the bar back down, now front squat it. Then after your front squat rep do a basic military press. Do this for 10 reps without setting the bar down until completed with the set. You will do 10 sets of 10 reps with the 45-pound bar.
Complex Two:
45-pound bar again, and yes again with the 10 sets of 10 reps, this time instead of Power Clean, Front Squat, Press, it is Snatch, Overhead Squat, Stiff-Leg Deadlift.
Yes no mistake, 10x10 with 45lbs. Oh yeah, it's hard.
Okay, here we go finally with the strength training workouts. Specifically designed to increase your 3 main lifts in the off-season. Bench Press, Power Clean, and Squat. Adjust to fit to your liking.
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