This exercise routine is part of a core regiment that we use particularly early in the season. The routine is best designed for using partners. The first partner performs the exercise as the other partner offers encouragement while counting the other partners’ number of repetitions. After sixty seconds the partners quickly switch, completing three repetitions each before moving onto the next exercise. Depending on the number of exercises the group performs the routine will last 30-36 minutes. The athlete should work rigorously throughout the group of exercises.
Box Jumps:
A box jump is simply jumping onto a box. To perform it correctly you should select a box height (18″) that challenges your jumping ability, but is not so high that it challenges your hip flexibility, rather than your muscular power that is allowing you to successfully complete the jump. We stand on the side of the box and jump to the top with arms bent for balance and form in front of the athlete. Jump to the opposite side and continue the effort for sixty seconds. The height of the box is critical to this version of the box jump. The box should not be too high for the athlete. The jumper may need to rest during the minute interval, if so, rest on top of the box not on the floor.
Dot Drill:
The Dot Drill not only warms-up your muscles but it also increases your agility. The Dot Drill will be hard at first. It is tiring and you may appear clumsy. However if you will do it regularly over the course of a week, in a very short time, improvement will come rapidly. You can have quicker feet in a month or two. Each athlete should set two goals. The first goal is to do the Dot Drill regularly each week and the second goal should be to increase speed. we use a version of the drill where the athlete’s feet are together, knees bent and arms in front of the athlete bent as well for balance and form. The athlete is to jump in accordance to the diagram above for one minute. We don three repetitions. The athlete should alternate directions after each repetition.
Goblet Squat:
The goblet squat is a lower-body exercise that increases strength throughout the legs. Due to the position of the weight, the exercise also strengthens the shoulders and core while improving posture and hip mobility. This is a great drill to build leg strength and develop proper core alignment.
- Stand with your feet shoulder-width apart.
- Hold a kettlebell with a hand on each of its horns. If you’re using a dumbbell, hold it in a vertical position with both hands under the top plate.
- Imagine holding a goblet with two hands. Flex your arms so your elbows point out and the weight is against the center of your chest.
- Perform a Squat as you would with a barbell. Your weight should be over your heels and your lower back should be straight. Don’t lean forward from your hips.
- Squat until your hips are below parallel or as close as you can get. Try to squat lower at every workout.
- In the bottom position, your elbows should be inside your thighs, pointing slightly down and toward the ground.
- Pushing with your heels, return to a standing position. An advance version of this drill is to extend your hands laterally when you are in the standing position.
Sets/Reps: Perform as many squats as possible within 60 seconds. Rest a minute and repeat. Complete three repetitions. Increase weight when you’re able, but not at the expense of form or movement speed.
RELATED: Learn to Squat Properly With the Goblet Squat
Wall Sits:
The wall sit is not a complicated exercise, but many people often still get it wrong. You know that you are performing the wall sit properly if you form a right angle at your hips and your knees, your back is flat against the wall, and your heels are on the ground. You should be able to feel a slight pulling of the quad area.
- Start with your back against a wall (or use an exercise ball if you have one) with your feet shoulder width and about two feet from the wall.
- Slowly slide your back down the wall until your thighs are parallel to the ground.
- Adjust your feet if you need to so that your knees are directly above your ankles (rather than over your toes).
- Keep your back flat against the wall.
- Hold the position for 60 seconds, rest 60 seconds, and repeat the exercise three times.
- You may feel a burning sensation in the quads, but if you have pain in the knee or kneecap, stop the exercise.
Ladder Drill:
Ladder agility drills are an excellent way to improve foot speed, agility, coordination and overall quickness. Here are some general guidelines for all the ladder agility drills below:
- Push off from the balls of your feet (not the toes)
- Pump your hands chest height to hips.
- Keep your elbows at 90 degrees at all times
- Keep your arms, shoulders and hands relaxed
- Try to keep your head still as much as possible
Standing Twists:
For a killer oblique and core workout, do standing partner twists with a medicine ball. Stand back-to-back with your partner, with one of you holding the medicine ball. The partner with the medicine ball twists her upper body to the left, while the other partner twists to the right. The partner with the ball hands the ball to her partner. Both partners then twist in the opposite direction and hand off the medicine ball again. The twisting motion, combined with the weight of the medicine ball, creates an effective resistance exercise for the oblique and core muscles. Repeat the twist and hand-off as many times as you can in 60 seconds, then rest for a minute. Complete three repetitions.