June 6-12

June 6 - Speed/Agility

June 7 - Lifting and Throw

June 8 - rest

June 9 - rest

June 10 - Agility/Plyos

June 11 - Summer League

June 12 - rest

6/6 Speed/Agility

Dynamic warmup

Sprint form: 30yds - 2x jump backs, 2x mountain climbers, 2x base steal, 4x hollywoods

Speed: 3x T drill, 1x sprint circuit (2x L drill), 10x backpedal-to-sprints, 4x 100%-50%-100%

*I'll make a document soon that shows the T drill and the sprint circuit, but for now I'll say that the T drill combines basketball shuffles, a shuttle run, and step outs. The L drill is used in the NFL combine.

Strech

6/7 Lifting

0. Sitting Box Jumps 2x5

*Straddle the box while sitting on it. Jump straight up and land on the box.

1A. Split Squats 3x8 @ 105lbs

1B. Military Press 3x 30 sec @ bar (45 lbs)

2A. Step Ups 3x8 each leg @ 105 lbs

2B. Pull Ups 3x max

*3-4 are done with 3 sets of 8-10 reps*

3A. Incline Dumbell Bench

3B. Dumbell Deadlift

3C. Dumbell Upright Row

4A. Dumbell Side Raise

4B. Lawn Mower

*Lean over and put hand and knee on bench. Lift the dumbbell with opposite hand straight up to shoulder/pec.

Core Workout

1. ABC's (20)

*Cross your feet in the air and do a situp to the left (A) to the right (B) and then up (C).

2. Leg "kick backs" (10 each leg)

*Start on your hands and knees. Slowly extend one leg back and up, so that the hamstring and hip are fully extended.

3. Side Planks (60 sec each side)

4. Superman Raises (16)

*Lay down on your stomach with your arms out in front of you. Lift your right arm simultaneously with your left leg. Repeat with left arm and right leg.

6/10 Agility/Plyos

Dynamic warmup

Agility Ladder Circuit (Too long to post and explain)

3x5 Box Jumps

2x3 Depth Jumps

*Step off a box/bench, land with both feet and explode straight up, trying to minimize time on the ground.

Lateral Bag Drill 2 sets

Stretch