Bobcats News · 3/24 Daily Workout for GH Student-Athletes

Tuesday 3/24/20

1. General Wam-Up Phase

Bodyweight squats x 10

Jumping jacks x 15

Seal jumping Jacks x 15

Skipping 20yds down and back

Stationary side lunges x 8ea leg

Side Shuffle 20yds down and back

Stationary leg swing (front and back) x 10ea way

Stationary leg swing (side to side) x 10ea way

60% sprint 20yds down and back

Lunge Walk x 10 steps down and back

Backpedal x 20yds down and back

Squat jumps x 5

75% sprint 20yds down and back

2. Ground Based Mobility

Glute bridges x 10

Iron Cross x 10ea leg

Rollovers into V sits x 10

Birddogs x 10ea way

Fire Hydrant circles 10fwd 10bkwd

Prone Scorpions x 10ea leg

Mountain Climbers x 10ea leg

Groiners x 10

3. Frequency Phase 

Low Pogo Jumps 3 x 20

High pogo Jumps 3 x 10

Quick Step 2 sets of 10yds

Wideouts 2 sets of 5

lateral Quick Step 2 sets of 10yds

85% build up sprint 30yds

4. Jump Training

A. Kneeling Jumps 3 x 5

– Toes pointed behind you

– Jump must be made in a forward direction to avoid going on to toes to make the jump

B. Bulgarian Jumps 3 x 5 each leg

– Rear Foot elevated on object such as couch or bench

– try to clear ground with straight front leg after initial bend don’t just pick your leg off the ground.

C. Vertical Jumps 2 x 5

5. Cardio

Burpees 10

Mountain Climbers 50

Sit-ups 20

High Knees in place 40

Lying Toe Touches 30

10min AMRAP (as many rounds as possible)


Start with 1-2 min jog

Then sprint 80% effort length of 2 houses

Walk the length of 2 houses

Repeat this process for 6min
Kirk Sabalka CSCS
Sports Performance Coach
Nationwide Children’s Hospital