Bobcats News · 5/14 Workout for GH Student-Athletes

Thursday 5/14/20
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. Power Step-Ups 4 x 5ea
     – start with 1 foot on bench or similar object
     – Jump as high as you can and switch legs in the air to land with opposite foot on bench
B. Skater Hops 4 x 5 each leg
     – Starting on right foot Jump as far as you can left, landing on left foot
     – then on left foot jump as far as you can right, landing on right foot
C. Squat Jumps 3 x 5
5. Speed Work
A. Jump back starts Sprint 8 x 20yd or length of 1 house
      – start with feet together, Jump feet back with your feet only leaving your upper body leaned
      – start sprinting before you fall
      – rest is the walk back
B. Sprint 6 x 60yd or length of 6 houses @80% effort
     – Drive out the first 10yd at 100% use that speed to make it the other 50yd
     – rest is the walk back

Kirk Sabalka CSCS

Sports Performance Specialist
Nationwide Children’s Hospital Sports Medicine