Open Gym Strength and Conditioning – MBMS football

Agility warmup (No Measure)

Agility warm-ups

Side lateral steps with push off

side lateral shuffle with pause on whistle

run shuffle opposite

back pedal

back pedal/run

hip flips

mobility:

lunge w/torso rotation/kick

crossbody pull with hinge

side to Side lunge w/ side shuffle

speed drills

over/back (baseline) two each side

quick switch one each side

single leg over back

both leg over/back

ski jumps (both feet over back lateral)

single leg ski jumps

Ladder drills

Ladder drills (No Measure)

Drill 1: forward (straight run)

• Emphasis on not touching any rungs.

• Arm drive essential.

• Advance the drill, once mastered, by having players

sprint out of the ladder and on to a pass. This will force players to think ahead, therefore relying on their subconscious learning of the basic drill in order to complete the ladder section correctly

Drill 2: In/in…Out/out

• Player must keep hips square and head facing forward.

• Players should maintain a slight forward lean position and ensure the feet (not upper body) do most of the moving.

• Ensure the lead foot is alternated with each repetition.

Drill 3: Zag hip twist

• Split the rungs with you feet and then rotate hips to continue to split the ladder.

• Ensure players rotate whole body, keeping feet, hips and shoulders square.

• Players must not “double-bounce”.

Drill 4: Lateral base

• Emphasis on not touching any rungs.

• Feet do not cross over or touch.

• Step with the lead foot first, then step with the trial foot, as the player crosses over a rung the feet should split the rung.

• Players must keep hips square and head facing forward, each repetition (player will face opposite direction).

Drill 5: Carioca

• Grapevine movement.

• One foot per square alternating between stepping across

and behind the body with the trailing foot.

• Players must use good hip rotation.

• Ensure the lead foot is alternated with each repetition(player will face opposite direction)

Drill 9: Icky shuffle

• The movement replicates a basic dodging / change of direction pattern

• Players are to push off in the new direction with the foot outside the ladder.

• Advance the drill, once mastered, by performing it backwards. It will be necessary for players to angle their hips back slightly with each change of direction to open up the space they are moving in to.

Drill 10: Ali shuffle

• Keeping your weight on the balls of your feet, scissor your legs front and back.

• This is quick footwork, pump arm

Ladder drills (continuted) (No Measure)

Drill 11: Single leg hops

• Use right leg down, then left leg back.

• Emphasis on not touching any rungs.

• Players must not “double-bounce”.

• Bend to cushion the impact on players’

knees.

Drill 12: Leg hops lateral

• Use the leg the is nearest to the ladder to start, then face the opposite direction and use the other leg back.

• Emphasis on not touching any rungs.

• Players must not “double-bounce”.

• Bend to cushion the impact on players’ knees

Hurdle drills (No Measure)

Drill 1: sprint forward(1 foot btw each hurdle)

Drill 2: Lateral (2 feet in each)

Drill 3: Single leg hops

Drill 4: lateral double leg hops

drill 5: Forward weave (double tap outside)

Drill 6: Jump quarter turn

Drill 7: Forward run (2 feet in each)

Drill 8: 4 chops to lateral step

drill 9: Forward speed hops (2 feet)

Drill 10: forward jump and stick

Drill 11: lateral forward and back weave

drill 12:Stairway 2 step weave

Drill 13: stairway weave hops

Drill 14: Stairway jump quarter turns

Drill 15: Stairway 4 chops

Drill 16: lateral high knees (2 feet) to crossover forward sprint (1 foot)

Drill 17: BOX DRILL

Drill 18: Jump quarter turn ball slam

Drill 19: “X” drill w/lateral high knees

Drill 20: “X” drill w/diagonal high knees

OLY

Hang snatch pull + snatch (Every 2 minutes x 5: 2 HSP + 1 full snatch)

Strength (lower)

Front Squat (4×12 (RPE 6))

Conditioning

Metcon (Time)

Partner wod

Teams of 2

For time:

150 cal echo bike

125 synchronized air squats