ONEighty Athletics's video: Full Body Strength Power Traveling Speed Dynamics Acceleration Starts OFF Season Workouts

For A Offseason Training Program Visit: https://oneightyathletics.com/offseasonprogram ----------- Here’s the full Workout: (SS = Super Set) Dynamic Warm Up & Mobility (10 min) Level 2 Plyos (7 min) Traveling Speed Dynamics + Acceleration Starts (10 min) Lift (40 minutes) ----------- 1.) Dynamic Warm-Up (Not Filmed) 2.) Hip-Mobility **Left knee on Ground - Right Leg in Lunge Position:** a. Hamstring Stretch x10 sec. b. World’s Greatest x10 sec. c. Over Shoulder Twist x10 sec. **Switch Legs** Hip Mobility Series a. Push up to World’s Greatest W/i Pause x2 ea. Leg b. Single Exchange x2 ea. c. Double Exchange x2 ea. d. Squat Position Hands On Ankles 3.) Speed Iso Holds **20 sec. ea. leg** a. Hands on Hip x1 ea. b. Hands to Face x1 ea. 4.) Upper Body Warm-Up **3 Types of Push-Ups a. Regular Push-Ups x5 b. Push Ups W/I Pause x5 c. Close Grip Plyo to Wide Grip Ecc. x5 d. Lat Stretch x10 sec. Fwd./Left/Right (30 sec. total) e. Arm Circles Small to Bigs (Fwd. & Back) x10 ea. **Quicks** f. Over-Over to Back-Back x20 sec. 5.) Level 2 Plyos **Finish Where You Start** a. 90 Degree Turn w/ Vert Jump x1 ea. b. 90 Degree Turn w/ Bounce Back x1 ea. c. SL 90 Turn w/ Opposite Leg Stick x1 ea. d. SL 90 Turn w/ Opposite Leg w/ Bounce Back x1 ea. 5.) Traveling Speed Dynamics a. Power Bounds 2x4 b. Single Exchange (6 Whistles) c. Double-Exchange (4 Whistles) d. Triple-Exchange (2 Whistles) 6.) Competition Starts Break up into 3 groups: Skill, Big Skill, and Lineman Mark off 10 yards with cones for sprints They will sprint through the cone and then go off to side and walk back 1 coach will stand by the 10 yard marker and call out winners in each group. He will mark off winner on an individual basis and that point will be created to him as an individual and to his team’s weekly total 1-2: Standing R/L 3-4: On Chest 5-6: Kneeling Starts R/L 7-8: 40 Stance Starts -------------- LIFT A GROUP: A1: Hang Clean 4x4 (55,60,70,75% of HC Max) A2: SL Vertical Jump Left/Right to DL Vertical Jump 3x1 ea. (3 Total Jumps/Set) A3: DB Seated Press 3x5 A4: Bear Position Shoulder Taps 3x5 ea. B GROUP:. B1: Bench Press 4x10,8,5,5 (60,65,75,80% of BP Max) B2: SA DB Banded Row 3x5 ea. B3: Band External Rotation 3x5 ea. C GROUP: C1: FFE Split Squat 3x5 ea. (3:2:1 Tempo) C2: Banded Split Squat Pulses 3x10 ea. C3: Split Jumps 3x2 ea. Remember: Dominate The Details, Better Your Best, and Attack Adversity Coach Cano Win The Kids P.S. For A Step-By-Step Sports Performance System that Maximizes Offseason Training and Athletic Potential Click the Link below: __ https://oneightyathletics.com/offseasonprogram __