Link to Speed & Agility Drills Youtube Video Why Speed and Agility Training? To improve Running, Sprinting, & Agility Form Will improve Athletic Coordination Injury Prevention Linear Speed Drills (Video of Drills in Link Above) Track Arms – Lock L’s, Rotate at the Shoulder A March – As Leg Goes Up / Same Side Arm Goes Back Bounce with Feet and Arms Moving Correctly / High Knees In Place – 100% effort while Pumping Wall March – Lean into Wall – Drive Knees into Chest – Heels stay off the ground Skipping / A Skips / A Bounds Agility Drills...

Clean Progression Drills Youtube Video Link Why complete CLEAN Progression Drills? Many kids don’t begin with proper jumping form and wrist flexibility, which will limit their ability to properly complete the Vital Clean exercise. Progression exercises will help to develop this strength and flexibility! Coaching Tips during Drills Keep feet under hips when jumping Jump up by putting force INTO the ground Quick quarter squat down, before jumping up for max explosion! In the front rack position, work to get elbows parallel to the ground Clean Progression Exercises (Videos in Youtube Link above) 1.) Double Extension / Triple Extension with...

Body Weight Exercises Youtube Video Link Why Body Weight Exercises: To develop FUNCTIONAL strength To Strengthen the CORE To ‘BURNOUT’ the muscles after a weight lifting session To get big groups exercising in a engaging and efficient way Body Weight Exercises (Videos in Youtube link above): Push Up’s & Variations Pull Up’s and Variations Core Exercises – Toes Touches, Leg Pull-Ins, Bicycles, Mtn. Climbers Partner Exercises – Partner Sit-Up’s, Partner Throw Downs, Partner Push-Ups, Partner Jumps Programming: Great to use after a weight lifting session for the ‘burnout’ effect Can utilize when you don’t have access to weights or a...

Lift Variation YOUTUBE Video Why Variations? To adjust to the schedule demands of your players To adjust the lifting LOAD and VOLUME for In-Season Athletes To get your advanced athletes more training in the weight room 4 Day per Week ‘MAX DEVELOPMENT’ Plan Utilizes a Strength and Power Split Have 4 Tiers Compared to 3 More time in the weight room for more STRENGTH & POWER DEVELOPMENT in Athletes 2 Day per Week ‘IN SEASON’ Plan Usually reserved for In-Season Athletes that have multiple competitions per week The Goal is STRENGTH MAINTENANCE Have 2 lower body tiers compared to 3...

Top 5 Reason to Weight Lift Youtube Video #5 Improve Mental Health & Increase Energy Levels ‘Endorphins’ are released in the Brain when we exercise = the NATURAL feel good drug Look Good = Feel Good / Burn Fat – Build Muscle Increases cardiorespiratory levels to make daily tasks EASIER! Increases stored ATP & Glycogen levels = More Energy #4 Injury Prevention Strength Training leads to thicker, stronger BONES due to increased calcium absorption Increase Tendon and Ligament Strength Increases the Strength & Stability around commonly injured areas such as the shoulder, low back, knee, and ankle #3 Personal &...

A.) High Pull to Clean Complete a High Pull then directly move into a Clean Combines 2 movements into 1 lift (Compound) More Reps for Kids, More Muscle Memory, More Work in less amounts of time! B.) Explosive Deadlift Regular Deadlift technique but athlete explodes up faster thus finishing up on their toes, with a quick shrug of the shoulders Weight needs to be lighter, but exercise will lead to more power development then the traditional deadlift exercise C.) Explosive Squat Regular Squat technique but athlete drops down quicker, and explodes up faster into the upright position with control Weight...

2.0 UPDATE YOUTUBE VIDEO A.) New & Improved Workouts (2.0) for ALL SPORTS!  ———— Better Lift Combos for MAX Strength ———— Easier to Read and Understand as a Coach or Athlete Novice – 6 Week Advanced – 6 Week Snatch & Clean Jerk – 6 Week MAX DEVELOPMENT (14 Week Program) B.) CHEAPER PRICES! Novice – 6 Week – $4.99 Advanced – 6 Week – $9.99 Snatch & Clean Jerk – 6 Week – $9.99 MAX DEVELOPMENT (14 Week Program) – $19.99 C.) FREE SAMPLE PROGRAMS Free to Download Will give you an idea of what a Program looks like

Getting Started Youtube Video Before the Weight Room A.) When to Start? Middle School / Summer of 8th Grade year at the latest Will NOT stunt growth if lifting in a well designed program B.) Complete ‘Progression’ Exercises BEFORE Using Bars/Weight Exercises for Lunges, Push-Ups, and Squats should be practiced AT HOME before using equipment C.) Find a BASIC Weight Lifting Program Should focus on Free Weight Exercises / Not Machines Primary focus is on Movement Patterns, not the amount of weight being lifted Program should be High Rep – 8-12 Reps per Set – LEAN Muscle  Workouts should work...