Plyometric Sprint Work Auxiliary Exercises

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Presentation transcript:

Plyometric Sprint Work Auxiliary Exercises Valhalla Vikings BFS Plyometric Sprint Work Auxiliary Exercises

Lower Body Plyometric’s (EXRX.net) Squat Jumps Kettle Bell Swings Power Skips Hurdle Work (Linear & Lateral) Tuck Jumps 1 in’s Box Jumps 2 in’s Jumps SL Squats Hops… SL Jumps Depth Jumps (Variations) Jump Rope Turtle Roll & Jump Bounds RB High Knee Run Vertical Jumps RB Later Shuffle Stair Jumps RB Kick Slide Hurdle Jumps Quick Bench Jumps (Lat.) Split Jumps Box Jump March High/Med/ Low Lateral Hurdle Jumps Lateral Box Jumps Lateral SL Hops

Upper Body Plyometric’s (EXRX.net) Clap Push-ups Med. Ball Soccer thrown in Trunk Rotations w/ JMM Bar Med. Ball side toss Burpies Med. ball SL wood chops Bear Crawl (Fwd, Backward & Lateral) Med. Ball Diagonal Wood Chops Crab> Roll> Sprint Depth Push Ups Med. ball push ups One arm push up Med. ball chest passing Laying down chest throw One arm Med. ball throw

Sprint Work Uphill Sprints Resistance Band Sprints 10 yard bursts Bleachers Sprint Jump SL Hops Bear Crawl Speed Ladder

Shoulders Military Press Scaption (DB) DB Military Press Band Pull Apart Front Raise (Cable/DB/Bands) Cable Face Pull Side Raise (Cable/DB/Bands) Rotating DB Military Press Steering Wheel (Plate) KTB Pirate Ships Upright Rows (Neck) Incline Bench Straight Raise (Curl Bar) Rev. Fly’s (DB) 4 Way Neck Machine Alt. Cable Press Alt. KTB Press Anti-Gravity Press (Curl Bar) Internal Rotation (Cable/DB/Bands) External Rotation (Cable/DB/Band) Seated Lat Raise (DB) Push Press (Bar/ DB)

Chest SA Linear Jammer or JMM’s DB Bench Dips Flat Bench Around the Worlds Incline DB Bench (Chest) Bent Arm DB Pull-Over Push Up/ Variations (Chest) Cable Cross (Minor & Major) Plate push ups (Chest) Decline DB Bench DB Fly’s- flat bench (Chest) Decline DB Fly’s DB Fly’s- Incline Bench (Chest)

Back T- Bar Row/ Variations Back Extensions Lat. Pull-downs/ Push Downs Lunge & Twist Homeruns Cable Rows Pull Ups/ Variations Bent Over Row (Bar/DB) Modified Pull Ups DB Incline Row Kettle Bell Rows Incline Bench Pull (Curl Bar) One Arm Row (DB) Alt. Renegade Row Swiss Ball Caterpillars Swiss Ball Leg Raises

Legs Glute Ham Raise Straight Leg Dead Lift (DB) Lunges (DB) Push Press (Bar) Jerk Press (Bar) Snatch (DB/Bar) Balance Drills (Discs) Leg Press Single Leg Press