Fall Development Program

Full Program will be based on a Sunday to Friday workload phase with Saturday as a prime ‘free form’ day.

Sunday Full Body Sweep

Prime > Sprint > Rotate > Drive

Prime Phase

1. Worlds Greatest Stretch (5 Ea. Side)
   1. Lunge into position.
   2. Open the chest to the sky and reach towards it. Return to regular lunge position and then return to basic stance.
2. Thread the Needle T-Spine (5 Ea. Side)
   1. Start in quadruped (all fours) position.
   2. Before threading, inhale and sweep one arm up toward the ceiling, letting your eyes follow your fingertips to open your chest and start the rotation.
   3. Exhale and slide that same arm underneath your body and through the space between your opposite arm and your knee/leg, palm facing up.
   4. Allow your working shoulder and the side of your head or cheek to gently lower toward the floor. Rotate your mid-back (T-spine) rather than forcing your lower back to twist.
3. Cow Stretch (15 Seconds Ea. Side)
   1. Press bent knee flat against a wall. Lean forward and stretch.
4. 90/90 Get Ups (5 Ea. Side)
   1. Seated 90 position, rotate legs/hips while holding core tight.
   2. Once fully rotated over, gently step over and up. Return to position and move to other side and repeat.
5. Adductor Rock Backs (5 Ea. Side)
   1. On all fours, extend one leg out to the side.
   2. Gently Rock forward and backward to max mobility.
6. Flat T-Spine Turns (5 Ea. Side)
   1. Lay flat on back, arms out to side to form a ‘T’
   2. Have legs bent with knees together and rotate together from left to right, touching the ground on each side bend.

Sprint Phase

1. A-Skips (10 Ea. Leg)
2. B-Skips (10 Ea. Leg)
3. 3-Point Short Shuttles (4 Sprints)
   1. Edge Rusher Stance.
   2. Explode for 10 steps and let up.
4. Reverse Run to Flip Sprint (3 Sprints)
   1. Reverse run for 8 strides then flip the hips and get to full sprint speed before shutting it down.
5. Flying 10’s (3 Sprints)
   1. 10 Yard Jog into 10 Yard Sprint and return to Jog
6. 60’s (2 Sprints)
   1. 85-90% effort, full 60 Yard Sprint.

Rotational Phase

1. Cable Swings (2 Sets of 5 Ea. Side)
2. Cable Alphabets (1 Set Ea. Side)
3. Medicine Ball Swings (2 Sets of 5 Ea. Side)
4. Crunch Twists (2 Sets of 20 Ea.)

Drive Phase

1. Trap Bar Deadlifts (3 Sets of 5; 80-90% of Max)
2. Triple Extension Landmine Press (3 Sets of 5; 80-85% of Max)
3. Dual Jammer Press [Standing Chest Press] (3 Sets of 5; Heavy Bands)
4. Bulgarian Split Squats (3 Sets of 5 Ea. Leg; Heavy)

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Monday Movement

Stretch > Plyometrics > Plyo Throws > Aero Swings

Stretch

1. Thread the Needle T-Spine (5 Ea. Side)
2. Cow Stretch (15 Seconds Ea. Side)
3. Worlds Greatest Stretch (5 Ea. Side)

Plyometrics

1. Drop to Broad Jump (8 Reps)
2. Skater Bounds (8 Ea. Leg)
3. Lateral Jump to Single Leg Jump (5 Ea. Leg)
4. Frog Squat to Jump (5 Jumps)

Plyo Throws

1. Catcher Reverse Transfer Throws (700 Gram; 5 Reps)
2. Catcher Rebound Transfers (450 Gram; 5 Reps)
3. Two-Knee Down Retraction Throws (225 Gram; 5 Reps)
4. Multi-Slot Throws (225 Gram; 8 Reps)
5. Light Catch Play (225 Gram; 15 Throws)

Aero Bat Swings

1. Full Throttle Swings (2 Sets of 15)

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Tuesday Upper Body Power

Stretch > Push > Pull > Sprint

Stretch

1. Arm Circles (Front and Back; 10 Seconds Ea.)
2. Threat the Needle T-Spine (5 Ea. Side)
3. Dynamic Chest Openers [Arm Swings Out to across] (10 Total)
4. Wall Slides (10 Total)

Push

1. Dumbbell or Barbell Flat Bench Press (3 Sets of 5; 70-80% of Max)
2. Shoulder Press (3 Sets of 5; 60% of Max)
3. Push-Ups (3 Sets of 15-20 Reps)

Pull

1. Lat Pulldowns (3 Sets of 10; 70-80 % of Max)
2. Cable Machine Mid Standing Rows (3 Sets of 10; 70-80% of Max)
3. Triceps Extensions [Pulling Down] (3 Sets of 10; 70-80% of Max)
4. Pull-Ups [Body Weight] ( 2 Sets till Failure)

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Wednesday Speed and Rotation

Mobility > Sprint > Rotate

Mobility

1. Worlds Greatest Stretch (5 Ea. Side)
2. Thread the Needle T-Spine (5 Ea. Side)
3. Cow Stretch (15 Seconds Ea. Side)
4. 90/90 Get Ups (5 Ea. Side)
5. Adductor Rock Backs (5 Ea. Side)
6. Toe Touches (10 Touches)

Sprint

1. A – Skips (10 Yards Ea. Leg)
2. B – Skips (10 Yards Twice)
3. Falling Starts (4 Runs, 10 Yards Ea.)
4. Leaping Bounds (2 Runs, 20 Yards Ea.)
5. Single Leg Bounds (4 Runs, 10 Yards Ea.)
6. Sprints (4 Runs, 30 Yards Ea.)
7. Flying 10’s (3 Runs, 15 Yards – Sprint 10 – 15 Yards)

Rotate

1. Med Ball Swings for Distance (6lb. ; 8 Throws Ea. Side)
2. Med Ball Volleyball Throws for Height (12lb. ; 8 Throws)
3. Med Ball Around the World Slams (6lb ; 10 Slams Total [Violent : Fast])
4. Med Ball Side to Side Touches (12lb ; 16 Touches)
5. Russian Twists (30 Total)
6. Crunch Cross Punches (30 Total)

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Thursday Lower Body Power

Stretch > Explode > De-load

Stretch

1. Leg Swings (15 Seconds Ea. Side)
2. Cow Stretch (15 Seconds Ea. Side)
3. Worlds Greatest Stretch (5 Ea. Side)
4. Walking Lunges w/Trunk Twist (5 Ea. Side)
5. Deep Squat Hold (10 Seconds)
6. Adductor Rock Backs (15 Seconds Ea. Side)

Explode

1. Hoist Leg Press to Calf Raise (3 Sets of 8; 70-85% of Max)
   1. Leg Press for 8 Reps then Rep out 10 Calf Raises on the final press
2. Dumbbell Bulgarian Split Squat (3 Sets of 8 Ea. Leg; 60-80% of Max)
   1. 2 Second Eccentric Downward Acceptance into Straight Shoot Up
3. Quad Extensions (3 Sets of 8; 60-80% of Max)
   1. Quick Fire Out, 2 second eccentric acceptance in.
4. Banded Assisted Squat Jumps (3 Sets of 10)
   1. Don’t get down to 90; Explode Up as High as possible right before 90.

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Friday Body Weight Work

Stretch > Work

Stretch

1. Leg Swings (15 Seconds Ea. Side)
2. Cow Stretch (15 Seconds Ea. Side)
3. Worlds Greatest Stretch (5 Ea. Side)
4. Walking Lunges w/Trunk Twist (5 Ea. Side)
5. Deep Squat Hold (10 Seconds)
6. Adductor Rock Backs (15 Seconds Ea. Side)

Workout

1. Bulgarian Split Squats (Body Weight; 3 Sets of 10 Ea. Leg)
2. Standing Calf Raises w/Dumbbells (Stand so toes are elevated [Heel on Ground]; 3 Sets of 20)
3. Wall sit isometric (Knees at 90, back against wall; 3 Sets of 20 Seconds)
4. Single Leg Floor Touches w/Hip Hinge (2 Sets of 5 Ea. Leg)
5. Plank (3 Sets of 20 Second Holds)
6. Side Plank (3 Sets of 20 Second Holds)

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Saturday

Saturday is for Rest + Recovery + Focused Work. If the body needs rest, rest. If it needs to recovery, work recovery methods. If you need time to focus on skill specific acquisition, focus on that.

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