Strength and Conditioning - Albright College Athletics

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Strength and Conditioning

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DYNAMIC WARM-UP

A-Skip Arm Drive Backpedal Backward Hip Caricoa Crossover Lunge Forward Lunge and Bend Forward Lunge and Twist Frankenstein Good Mornings High Knees Hydrants Knee Hugs Lateral Lunges	Lateral Push Slide Leg Crossovers (On Back) Leg Crossovers (On Stomach) March Hand's and Toes Over and Under Reach and Gather Scorpion Squat Sumo Squat Sumo Walk Walk on Heels Walk on Toes
STRENGTH AND EXPLOSION
Bench Press Handclap Superset Bent Alternate DB Row Bent Barbel Row Cable Tricep Extensions Close Grip Incline Press Cross Over Step-ups DB Alternate Incline Press DB Hang Clean and Press DB Hang Clean DB Push Press DB Push-up Row Front Squat Good Mornings (Barbell) Glute-Ham Raise Hang Clean High Pull Hip and Ham Double Hip and Ham Single Incline Press Jump Squat (Dumbell) Jump Shrug Lat Pulldown	Lateral Step-ups Lunges Lying Triceps Extension One Arm DB Bench One Arm DB Incline One Arm Seated Row Over and Unders Overhead Squat Pull-ups Seated Calf Raise Seated Row Shrugs (Barbell) Single Leg Squat Squat Box Jump Superset Squat Stiff Leg Deadlift Standing Alternate DB Press Standing One Arm DB Press Standing Calf Raise Standing Shoulder Press (Barbell) Towel Pull Down Upright Row
AGILITY
4 Cone Pedal Sprint 4 Cone Shuffle Sprint 4 Cone Sprint Ladder (Forward) Ladder (Hop Scotch) Ladder (In and Out) Ladder (Lateral) Ladder (Single Leg Forward) Ladder (Single Leg Lateral) Ladder (Single Leg Zig-Zag) Ladder (Zig-Zag) Long Shuttle	N-Drill (Pedal, Sprint, Sprint) N-Drill (Slide, Sprint, Slide) N-Drill (Sprint, Sprint, Sprint) Pro-Shuttle Short Shuttle Shuttle Sprint Backpedal Sprint Shuttle Sprint Sprint Sprint W-Drill Pedal, Sprint W-Drill Slide, Sprint W-Drill Sprint, Sprint W-Drill Shuffle W-Drill Sprint and Cut
SPEED
20 Yard Acceleration Sprint 20 Yard Overspeed 20 Yard Sprint 40 Yard Overspeed 40 Yard Resisted Sprint 5 Yard Normal Start 5 Yard Overspeed Start 5 Yard Resisted Start Flying 30 Yard	Forward Wall Drill (1-2-3) Forward Wall Drill (1-2) Forward Wall Drill (Continuous) Lateral Wall Drill (1-2-3) Lateral Wall Drill (1-2) Lateral Wall Drill (Continuous)
CORE TRAINING
Core Bridge Dead Bug Front Plank (Left Arm Arc) Front Plank (Left Arm Circle) Front Plank (Right Arm Arc) Front Plank (Right Arm Circle) Front Plank (Left Leg, AB/AD Duction) Front Plank (Right Leg, AB/AD Duction) Front Plank Iron Cross Jacknife Negative Crunches	Oblique Bridge Oblique Twist Opp Arm and Leg Russian Twist Side Plank (Bottom Leg Raise) Side Plank (Top Leg Raise) Side Plank (Rotation) Skydivers Supermans Stability Ball Crunches Stability Ball Hyperextensions Windshield Wipers