Jacksonville High

JHS Athletics OLP

Baseball workouts:

All players:

30 mins-Run/Stretch/throw routine for shoulder health.

Hit in cage- offensive fundamentals and live arm BP.

Pitchers: 

twice a week throw a 30-40 pitch bullpen.

Monday(Cardio)

5 Minute Warm-up Walk

15 Minute Jog

30 secs of each of the following exercises

      1. Burpees
      2. Jumping Jacks
      3. Frog Jumps
      4. Bunny Hops
      5. Skipping

15 Minute Jog

5 minute cool down walk

 

Tuesday(Strength)

5 Minute Warm-up Walk

10 Minutes – Repeat exercises for whole time

             10 Push ups

             15 Sit ups

             10 Tricep Dips

             15 Leg Raises

15 Minute Jog

10 Minutes – Repeat exercises for whole time

             10 Push ups

             15 Sit ups

             10 Tricep Dips

             15 Leg Raises

5 minute cool down walk

 

Wednesday(Cardio)

5 Minute Warm-up Walk

15 Minute Jog

30 secs of each of the following exercises

      1. Burpees
      2. Jumping Jacks
      3. Frog Jumps
      4. Bunny Hops
      5. Skipping

15 Minute Jog

5 minute cool down walk

 

Thursday(Strength)

             10 Minutes – Repeat exercises for whole time

             10 Push ups

             15 Sit ups

             10 Tricep Dips

             15 Leg Raises

Friday (Game day)

             Choose a game and play with your family for 50 minutes. A few examples- tag/hide and go seek with younger siblings, Soccer, basketball, even a board game, or cards with you parents.

Indian Soccer

 

Monday- 50 minute workout 

5 minute stretch 

30 minute lower body workout-

5 cycles of 

A- Air squats- 25 reps

B- Forward Lunges- 25 reps each leg

C.- Jump Squats- 25 reps 

15 minute jog

 

Tuesday- 50 minute workout

5 minute stretch

30 minute upper body workout 

5 cycles of

  1. Push ups - 25 reps
  2. Narrow press up- 25 reps 
  3. Declined Push up-25 reps

12 minute paced run 

3 minute cool down

 

Wednesday - 50 minute workout 

5 minute stretch 

30 minute lower body workout-

5 cycles of 

A- Jump Squats- 25 reps

B- Side Lunges- 25 reps each leg

C.- Burpees- 25 reps 

15 minute jog

 

Thursday- 50 minute workout

5 minute stretch

30 minute upper body workout 

5 cycles of

  1. Declined ups - 25 reps
  2. Plank- 45 second hold 
  3. Inclined Push up-25 reps

12 minute paced run 

3 minute cool down

 

Friday- 50 minute workout 

5 minute stretch 

30 minute lower body workout-

5 cycles of 

A- Air squats- 25 reps

B- Forward Lunges- 25 reps each leg

C.- Jump Squats- 25 reps 

15 minute jog

Maiden Soccer

 

Monday- 

5,4,3,2,1
Repeat this workout 2x.
Take a 2-3 minute break between sets

5
1 minute high knees
1 minute jumping jacks
1 minute front kicks
1 minute jumping jacks
1 minute run in place

4
1 minute lunges
1 minute mountain climbers
1 minute lunges
1 minute mountain climbers with twist

3
10 pushups
10 tricep dips
-repeat for 3 minutes

2
30 second squat
30 second jump surfers (video attached)
30 second squat
30 second jump surfers

1
1 minute plank

  

Tuesday-

"Burpees Please"
5 Burpees Between each Exercise
    50 High Knees
    45 Shoulder  Tops
    40 Jumping Jacks
    35  Lunges
    30 Toe Touches
    25 Squats
    20 Sit-ups
    15 HR Push ups
    10 High/low Planks
      5 Star Jumps
Do this set 2*
Cool Down: 5 min jog
                     Stretch

 

 

Wednesday –

Explosive Repeats

15 sets. Do all Exercises consecutively. Rest between sets.

3 Hand Release Push-Ups

40 yard sprint

3 Squat Tucks

 

Thursday- AMRAP Workout
( As Many Rounds as Possible)
Warm up: 5 min jog
7 min. AMRAP  #1
25 Jumping Jack's
20 Crunches
15 Hand Release Push-Ups
10 Jump Squats
7 min. AMRAP #2
25 Cross Jack's
20 Bicycle Crunches
15 Mt. Climbers
10 Burpees
Complete each 7 minute AMRAP before moving on to the next. Take a 2 minute recovery between each AMRAP.
Cool Down- 5 min. Jog

 

Friday- CHALLENGE DAY!
Todays goal is to beat the clock! Set a timer for 30 minutes and get after it! 
25 squats
10 push ups
30 sec plank
20 bicycles
5 knee tucks
20 lunges
10 wide hand push ups
30 sec Right side plank
10 tricep dips
40 Russian twists
15 jumping jacks
25 sumo squats
10 close hand push ups
30 sec plank
20 alternating V ups
20 suitcases
10 burpees
30 sec wall sit (or 25 squats)
25 calf raises
20 mountain climbers
20 sit-ups
30 Russian bicycles

Maiden Softball

 

Monday- 

5,4,3,2,1
Repeat this workout 2x.
Take a 2-3 minute break between sets

5
1 minute high knees
1 minute jumping jacks
1 minute front kicks
1 minute jumping jacks
1 minute run in place

4
1 minute lunges
1 minute mountain climbers
1 minute lunges
1 minute mountain climbers with twist

3
10 pushups
10 tricep dips
-repeat for 3 minutes

2
30 second squat
30 second jump surfers (video attached)
30 second squat
30 second jump surfers

1
1 minute plank

  

Tuesday-

"Burpees Please"
5 Burpees Between each Exercise
    50 High Knees
    45 Shoulder  Tops
    40 Jumping Jacks
    35  Lunges
    30 Toe Touches
    25 Squats
    20 Sit-ups
    15 HR Push ups
    10 High/low Planks
      5 Star Jumps
Do this set 2*
Cool Down: 5 min jog
                     Stretch

 

 

Wednesday –

Explosive Repeats

15 sets. Do all Exercises consecutively. Rest between sets.

3 Hand Release Push-Ups

40 yard sprint

3 Squat Tucks

 

Thursday- AMRAP Workout
( As Many Rounds as Possible)
Warm up: 5 min jog
7 min. AMRAP  #1
25 Jumping Jack's
20 Crunches
15 Hand Release Push-Ups
10 Jump Squats
7 min. AMRAP #2
25 Cross Jack's
20 Bicycle Crunches
15 Mt. Climbers
10 Burpees
Complete each 7 minute AMRAP before moving on to the next. Take a 2 minute recovery between each AMRAP.
Cool Down- 5 min. Jog

 

Friday- CHALLENGE DAY!
Todays goal is to beat the clock! Set a timer for 30 minutes and get after it! 
25 squats
10 push ups
30 sec plank
20 bicycles
5 knee tucks
20 lunges
10 wide hand push ups
30 sec Right side plank
10 tricep dips
40 Russian twists
15 jumping jacks
25 sumo squats
10 close hand push ups
30 sec plank
20 alternating V ups
20 suitcases
10 burpees
30 sec wall sit (or 25 squats)
25 calf raises
20 mountain climbers
20 sit-ups
30 Russian bicycles

Tribe Tennis Work-out Plan

 

Mon.-Wed.-Fri. – tennis skills

Activity

Reps.

Forehand groundstrokes cross court

150

Forehand groundstrokes down line

150

Backhand groundstrokes cross court

150

Backhand groundstrokes down line

150

Forehand volleys

100

Backhand volleys

100

Serves from deuce side

50

Serves from ad side

50

*All reps. must be in the boundaries to count.

 

Tues.-Thursday - conditioning

Activity

Reps.

Jump rope (both, right, left, both)

100-50-50-100

Push ups

40

Crunches

50

2 court sprints

15

Suicides

5

Lines

4

Cross country

1

 

*These workouts do not have to be on the days suggested.  You can adjust the days to fit your schedule.  Your goal should be to perform the tennis skills work-out 3 times per week and the conditioning work-out twice a week.

If access to weights

 

Mon.  &   Thurs. -- bench 4x8,  bent over rows  4x6,  Hammer curls  4x8,  D.B.  bench 4x8

 

Tues.  &  Fri. -- Incline 4x8,  Shrugs 4x12,  D.B Shoulder press 4x8,  Push Press 4x6,  reverse flies  4x8

 

Wed. -- Squats  4x8,  step ups  4x8,  lunges 4x8

 

No access to weights

 

Find something around house to substitute as a weight.  Examples :  bricks, full milk jugs,  two by four board,  buckets full of dirt

 

M - W - F

 

Push Ups  reps - 2 x  20-15-10-5

Shoulder combo- front to side- 4x10 ( put something in your hands example a brick)

hammer curls 4x10 ( example a Milk Jug full of water in each hand)

Shoulder press 4x10 ( example a brick in each hand)

 

T - TH

 

Body squats  4x10  ( could do goblet squats with a weight)

Step ups  4x10  ( use bricks as a weight)

Lunges  4x10  ( use milk jug full of water)