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2005 and 2006 MTJFL Back-to-Back CHAMPIONS
11-0
JUMP SQUAT ROUTINE
This is a routine that really helps to develop the hip flexors. Remember, the hip flexors are a key
muscle group in the development of the explosion that ALL athletes need to excel in their sport and also aids in the necessary
develpment of the thigh and calve muscles.
DRILL
Feet should be parallel
to the shoulders! Squat down with hands and arms staight out from the chest! In a thrusting motion jump into the air raising
your arms and hands staight above your head and pointing the toes toward the ground! (remember the toes should be the last
thing to leave the ground) and right back to a squat to start the second repetition!
Start with 5 to 10 reps and
work up to as many as tolerable not to exceed 25!
PRE-SEASON CONDITIONING
Preseason conditioning
is one of the most important performance factors.
"Remember" The
coach only has a short time to make a decision on what position you will play for the season. "Know what position
you want to play and most of all be in the right condition mentally and PHISICALLY to play that position!
DRILL TIPS
Over speed
All
you need for this is a steep decline, most conveniently, a hill. Begin the over speed drill at the top of the hill. When ready,
run down the hill as fast as possible but being careful not to run out of control. What this will do is get your legs adjusted
to running faster than you normally would on a flat surface. This will help increase your pick up speed. Again, be very careful
not to get caught running out of control. With that much speed, a fall down a hill could be quite painful.
Four
Corners
One of the oldest and best drills for conditioning. Place cones about 10 yards apart to form a square,
and then perform conditioning from cone to cone. Try using this combination and then create your own:
-The first 10 is a sprint
-The second 10 is a sideways shuffle
-Then
Backwards sprint
-And finish with a bear crawl
It is suggest 3-5 one way then turn around
and go the opposite direction. Other exercises to incorporate can be “high knees,” “butt kicks,” “karaoke’s,”
or simple two feet hops.
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