Category: Fitness

  • Focus 14 – Beginning Strength and Endurance

    —

    by

    Michael Stearns
    in

    Stationary Bike 10 minute warm-up 5 cycles of the following 1 minute as hard as you can (with the difficulty level of the bike turned up) 3 minutes easy 10 more minutes of cool-down 50 push-ups. 5 sets of 10 10 minutes of gentle stretching

  • Focus 12 – Explosive Speed, Multidirectional Movement, Plyometrics

    —

    by

    Michael Stearns
    in

    easy jog jump high hurdle and medicine ball throw jump rope 3-5 minutes three hurdles lungee and twist with weigth line drills: 2 legged hops, ali shuffle, taps, single leg lateral Banded side step/explosive jump run the lines alley speed skaters Side platform jump up and balance boom, boom boom, boom boom boom forward box…

  • Focus 11 – Dynamic Core and Balance

    —

    by

    Michael Stearns
    in

    2 Bosu Jump and balance https://www.youtube.com/watch?v=jvndoryrJrg&t=210s 2 bosu jump and medicine throw Bosu/yoga ball plank Side plank Siide plank and dumbell lift Landmine rotate LAndmine Press jump high hurdle and medicine ball throw ( three hurdles lungee and twist with weigth Banded side step/explosive jump Side platform jump up and balance forward box jump shuffle…

  • Focus 10 – Core Rotational Strength

    —

    by

    Michael Stearns
    in

    Warm up Side plank Bosu ab balance Bird dog crunch Side to side bosu high plank Side plank Bosu hip drop Dead bug Mountain Climber twist Kettle bell  https://www.youtube.com/watch?v=OTjWqET_s10 diagonal pull Head circle Medicine Ball Standing overhead throw Standing chest pass Circle and slam Squat thrust to ceiling Twist and throw quick reps, 10x each…

  • Focus 9 – Reaction Drills

    —

    by

    Michael Stearns
    in

     F. 

  • Focus 8 – Agility and Movement Exercises

    —

    by

    Michael Stearns
    in

    Agility Drills –  Only equipment needed are tennis balls Having cones and low hurdles are useful, but optional Lateral Hurdle Shuffle Sprint – Shuffle – Sprint Service box crossover shuffle Cone or ball shuffle pickup Spider Drill Figure 8 Shuffle 2 Legged Line Jump Forward and Back Split Step Line Jump One Legged Forward Line…

  • Focus 7 – Speed Ladder Exercises

    —

    by

    Michael Stearns
    in

    Agility Ladder Drills Beginner Agility Ladder Drills: two foot run Ladder Taps Lateral Single Leg Hops Single Leg Forward Hops Two -Foot Lateral Run Fight Shuffle Skiers Carioca Lateral In,In, Out, Out Two-Foot Lateral Hops In and Out Intermediate Agility Ladder Drills (starts at 2:06) High Knee Run Straddle Squat Hops Quick Hopscotch  Two-Foot Lateral…

  • Focus 6 – Speed Exercises

    —

    by

    Michael Stearns
    in

    The video to the right demonstrates most of these exercises https://www.youtube.com/watch?v=YcOyMREvsUA 3×3 minutes jump rope with one minute rest in between Box Jumps Box Jumps – Single Leg Vertical Box Jumps Not on video Vertical Drop and Jump Speed Skater Leaps Not on Video One legged line jumps Power Bounds Speed Bounds Boom Boom Boom…

  • Focus 5 – Agility/Ladder Drills

    —

    by

    Michael Stearns
    in

    Agility and Ladder Drills https://www.youtube.com/watch?v=67XP-AekUoA Do two cycles of the following set of six exercises, then do the ladder drills as time permits  Three lateral hurdles and hold  Side to side hurdle jumps Boom. boom, boom. boom, boom, boom  Speed lunges  Banded side, Shuffle service box  Speed crossover service box…

  • Focus 4 – Aerobic/Cardio Routines

    —

    by

    Michael Stearns
    in

    No equipment routine jog – 5 minutes jump rope – 3 minutes lateral bicycles – 1 minute plank shoulder taps 1 minute jog – 5 minutes mountain climbers – 1 minute burpees – 1 minute shadow box – 1 minute lunge jumps – 1 minute lateral shuffle 4 steps – 1 minute jog – 5…