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

2. 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

3. 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

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

5. 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)

6. 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)

7. 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

8. 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