Bobcats News · 5/12 Workout for GH Student-Athletes


Tuesday 5/12/20
1. General Wam-Up Phase
Bodyweight squats x 10
Jumping jacks x 15
Seal jumping Jacks x 15
Front Skips 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% build-up sprint (Arm and posture Focus) 20yds down and back
Lunge Walk x 10 steps down and back
Backpedal x 20yds down and back
Squat jumps x 5
75% build-up sprint (knee drive focus) 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 20s
High pogo Jumps 3 x 10s
Quick Step 2 sets of 10yds
Wideouts 2 sets of 5s
lateral Quick Step 2 sets of 10yds
85% build up sprint 30yds
4. Jump Training
A. Kneeling Jumps to split stance landing 5 x 4
    – Toes pointed behind you
    – Jump must be made in a forward direction to avoid going on to toes to make the jump
    – Land in a split squat
B. Single leg Hops for distance 5 x 3 each leg
C. Seated Vertical Jump 4 x 4
     – Start by picking your feet off the ground and slamming them back down to jump
5. Cardio

Load backpack with roughly 15-20lbs if possible and jog for 15-20 min depending on personal conditioning

Kirk Sabalka CSCS

Sports Performance Specialist
Nationwide Children’s Hospital Sports Medicine