Programs : Sports Performance : Collegiate / Youth
| Collegiate / Youth : COLLEGIATE & YOUTH PROGRAMS
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BOMMARITO PERFORMANCE SYSTEMS YOUTH SMALL GROUP TRAINING SAMPLE WEEKLY PLAN - COLLEGIATE AGE GROUP |
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FIELD POWER AND SPEED DEVELOPMENT
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ASPECT
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TIME
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DAY 1
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DAY 2
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DAY 3
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DAY 4
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WARMUP
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10 MIN
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ACTIVE DYNAMIC WARMUP
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HURDLE WARMUP
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ACTIVE DYNAMIC WARMUP
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HURDLE WARMUP
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CNS ACTIVATION
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5 MIN
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LINEAR WALL DRILL
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LATERAL ASKIP
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LATERAL ASKIP
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BACK LUNGE SERIES
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PLYOMETRICS
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10 MIN
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VERTICAL:
Linear/Lateral Microhurdle Jump Series |
LATERAL COD (change of direction):
Double Agility Ladder Bound Series |
LATERAL COD (change of direction):
Double Agility Ladder Bound Series |
HORIZONTAL:
Acceleration Bound Series |
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TECHNICAL SPEED
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15 MIN
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1. MAX VELOCITY SERIES
2. FAST LEG SERIES |
1. RESISTED LATERAL RUNS
2. MULTI-DIRECTIONAL SHUFFLES |
1. RESISTED LATERAL RUNS
2. MULTI-DIRECTIONAL RUNS |
1. BACKPEDAL/ ANGLEPEDAL TECHNICAL
2. BACK LATERAL RUN/ BACK ANGLE LAT RUN |
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APPLICATION MOVEMENT
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20 MIN
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1. ASSISTED SPRINTS - 20-50 YD
2. ASSISTED/ RESISTED COMBO DRILL |
1. PROWLER MARCH/SPRINT
2. SLED MARCH/SPRINT |
1. SPORT SPECIFIC MOTIONS
2. ENERGY SYSTEM DEVELOPMENT |
1. COACH COMMAND FWD CUTS
2. COACH COMMAND BACK CUTS |
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WEIGHT ROOM POWER, STRENGTH, STABILIZATION DEVELOPMENT
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ASPECT
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TIME
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DAY 1
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DAY 2
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DAY 3
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DAY 4
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CORE
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10 MIN
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STRENGTH
Stabilization, Linear, Rotational, Posterior |
SPEED STRENGTH
MB Kneeling Alignment Chops |
NONE
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STABILIZATION
Prone Unsupported Series |
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POWER
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15 MIN
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WEIGHTED JUMP
DB/KB Seated; Vertimax; Bands |
SPEED UPPER PRESS
Variable Resistance Press (chains/bands) |
VERTICAL PLYOMETRICS
Box Jump; Depth Jump |
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PRIMARY STRENGTH
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15 MIN
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MAX EFFORT LOWER PUSH
Split Squat; Belt Squat; Box Squat |
SPEED LOWER PUSH
Variable Reistance Box Squat - Chains |
MAX EFFORT UPPER PRESS
Variable Resistance Board Press - Chains |
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AUXILARY
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15 MIN
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LOWER POSTERIOR CHAIN COMPLEX
Manual Resistance Reverse Hypers Glute Ham Raise / Speed Hamstring Slides |
FULL POSTERIOR CHAIN COMPLEX
Sled Row / Sled Reverse Fly Sled Tricep / Sled OH Walks |
FULL POSTERIOR CHAIN COMPLEX
Reverse Hypers - Strength / DB Hamstring KB Swings / Pull Thru's |
UPPER POSTERIOR CHAIN COMPLEX
Isometric Wave Row / Body Tricep Press Single Arm Row / Speed Band Tricep |
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COOLDOWN
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5 MIN
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FOAM ROLL / VIBRATION TRAINING
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ACTIVE ISOLATED STRETCHING
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PREHABILITATION / VIBRATION TRAINING
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ACTIVE ISOLATED STRETCHING
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WEIGHT ROOM POWER, STRENGTH, STABILIZATION DEVELOPMENT