Strength+&+Conditioning

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Plyometrics

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BATTLING ROPES!!!

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Misc Lifts media type="custom" key="7597633" width="150" height="150"

Sprinting Drills/Exercises [|Larger Version] Tuck jumps are done by squatting down then exploding off the ground as high as possible. While in the air, the goal is to "tuck" your legs into your chest as high as possible before landing again. Immediately upon landing, quickly squat down and explode off again. There should be a constant and smooth transition throughout all the jumps. [|Larger Version] Rocket jumps are performed exactly like tuck jumps in the initial exploding phase. Except this time, the point is to get a full stretch from the tips of your fingers to your toes. While in air, your body will look like a straight line. Immediately upon landing, quickly squat down and explode off again. [|Larger Version] Lunge jumps are done by beginning in the "lunge" position then exploding off the ground. While in air, your legs will cycle so that the front leg is now behind you and the leg that was behind you is in front. The goal is to get as high as possible and to land in the lunge position with the legs that were switched in air. Then, explode off again. [|Larger Version] Line hops are the quickest moving exercise out of the nine. Draw an imaginary line and stand on one side of it with your feet close together. The idea is to bounce back and forth across this "line" as quickly as possible while your feet stay close together. To keep a good balance, extend your arms out to the side. [|Larger Version] Skips for height are one of my favorites! They're simple. Using the basic skipping motion, spring up as high as possible with each skip. Really pump your arms when you explode for each skip. I do these for 30 meters, walk back, and then repeat the drill. [|Larger Version] Skips for distance are also great ones. Again using the basic skipping motion, the goal is to spring forward as far as possible. They're similar to bounding but not quite as strenuous on the body, so you won't get as beat up. Like the skips for height, be sure to pump the arms and really use all of your leg, calf, and ankle muscles. I also use 30 meters for these. [|Larger Version] Straight leg bounds are great for targeting the hamstrings and glutes. They're performed by keeping your legs as straight as possible throughout the whole exercise. To cover ground, emphasize snapping your leg down and exploding forward instead of trying to reach. Thirty meters is a good distance for these also. [|Larger Version] Forward weight throws are a great overall strength and power exercise. The throw is performed by holding a shot put between your legs, squatting down, and then exploding up and out while your arms rip forward to release the weight. Use a challenging weight without sacrificing technique or possible injury. The goal is to throw the weight as far as possible. [|Larger Version] Overhead weight throws are also great for your overall power output. Although the weight is thrown behind you, the execution is very similar to the forward weight throws. Stand with your back facing wherever you're throwing, hold the weight between your legs, squat down, then explode up and back releasing the weight over your head. This is definitely my favorite throwing exercise! It's a good idea to keep a record of your throws and monitor your progress throughout the season.
 * 1. Tuck Jumps**
 * 2. Rocket Jumps**
 * 3. Lunge Jumps**
 * 4. Line Hops**
 * 5. Skips For Height**
 * 6. Skips For Distance**
 * 7. Straight Leg Bounds**
 * 8. Forward Weight Throws**
 * 9. Overhead Weight Throws**