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  • Upper Lower Shoulder Prehab OH Stick Stretch Hurdles Ladders Platform Quicks

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    Jeffrey Figueroa
    18 views2 pages
    This document outlines sport-specific exercises and methods for various sports including soccer, lacrosse, swimming, and diving. It provides examples of stretching, warm-up, prehab, upper body, and lower body exercises. Sample warmups listed include hang cleans, front squats, push presses, and complexes. Agility, plyometric, and conditioning circuits are also outlined including shuttles, ropes, and plank variations. Injury prevention exercises target areas like the quadriceps, hamstrings, hips, shoulders, and thoracic spine.

    Original Description:

    Soccer/Lax Training

    Original Title

    Soccer Lax

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    This document outlines sport-specific exercises and methods for various sports including soccer, lacrosse, swimming, and diving. It provides examples of stretching, warm-up, prehab, upper body, and lower body exercises. Sample warmups listed include hang cleans, front squats, push presses, and complexes. Agility, plyometric, and conditioning circuits are also outlined including shuttles, ropes, and plank variations. Injury prevention exercises target areas like the quadriceps, hamstrings, hips, shoulders, and thoracic spine.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    18 views2 pages

    Upper Lower Shoulder Prehab OH Stick Stretch Hurdles Ladders Platform Quicks

    Uploaded by

    Jeffrey Figueroa
    This document outlines sport-specific exercises and methods for various sports including soccer, lacrosse, swimming, and diving. It provides examples of stretching, warm-up, prehab, upper body, and lower body exercises. Sample warmups listed include hang cleans, front squats, push presses, and complexes. Agility, plyometric, and conditioning circuits are also outlined including shuttles, ropes, and plank variations. Injury prevention exercises target areas like the quadriceps, hamstrings, hips, shoulders, and thoracic spine.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    of 2

    Sport Specific Methods/Exercises

    STRETCHING/WARMUP/PREHAB
    Upper Lower
    Shoulder Prehab
    -Pizzas/Pull Aparts/2 Way Raise/OH Scap
    Retraction/YTRR/Sabers/Blackburn
    Series/Band PAs
    OH Stick Stretch
    Hurdles
    Ladders
    Platform Quicks

    BB Warmup: Hang clean/Front squat/Push Press (5 reps each)
    -Hang snatch/OH squat/Snatch Press (5 reps each)
    Complex I: RDL + High Pull/Snatch/Snatch Press (6 reps each)
    Acceleration Warmup: Wall high knees/Jumping and bounding drills/Stance and start up
    incline/Med Ball throws

    UPPER
    Soccer LAX
    Slideboard Pushups/Pullups
    KB Curl-Press/4-way
    neck/DB alt bench/DB
    pushup-row


    LOWER
    Soccer LAX
    Hang Clean/Back Squat/Front
    Squat/SL Squat/MB Lateral
    Lunge/Glute thrusts


    Combined
    Soccer LAX
    RDL w/ shrug/Hang Snatch/


    ACCESSORY UPPER
    Soccer LAX
    DB Shrugs/DB lat raise

    ACCESSORY LOWER
    Soccer LAX
    MB Lateral Lunge/Glute
    thrusts





    THROWERS
    Indian Club Series
    TRX T/Y


    AGILITY/EXPLOSION/PLYOS
    Soccer LAX
    Slideboard/Box Jumps

    SPEED/ACCELERATION/CONDITIONING/CORE
    Soccer LAX Swimming/Diving
    800 m/1 shuttle/400 m/2 shuttles/800 m/1
    shuttle/400 m/2 shuttles
    Ropes
    Shuffle Sprint Drill





    ________________________
    Ropes OH Platform Quick Feet
    PB Plank (feet on wall)

    Maintenance/Physical Therapy/Injury Prevention





    LOWER UPPER
    Lying Leg Lifts (quad)
    Side Leg Lifts (hip flexor)
    Straight Leg Heel Touch (Hamstrings): 12 X
    25#
    -Supine Lateral Leg Sweep
    -Side Top Leg Sweep (forward and back)
    -Bent Knee Windshield Wipers
    -Single Leg Knee Flexion (Bosu)
    Runners Pose (Bosu)
    Cross Body Leg Swing
    Reach Forwards
    TKE (w/ band)
    Lateral Duck Under
    Single Leg RDL w/ Reach
    Founder
    Y/T/RR
    Pull Aparts
    Pizzas
    2 Way Raise
    Swiss Ball MB Toss
    Thoracic Rotation
    Scarecrow (standing external rotation)
    Blackburn Series
    Shoulder Twists/Front arms to back

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