Sport-Specific Workouts

 Bring sport training everywhere you go with Sport-Specific Workouts! Every Monday CHAMPIONS coaches will be showing off a new workout built around your sport’s movements that focus on speed, strength, agility, mobility, and endurance.

Basketball

Coach Jake is back to show us some exercises to help build up our jumping to help improve our shooting and rebounding on the court.

Warm-Up: Modified Z-drill (5x10yd), Lateral Bound into a Jump (x6 per), Plyo Jumps (x5)

Strength: Squat Jump (3 sets x30s per)

Speed: Skips for Height (3 sets x20yds)

Agility: Square Hops (2 sets per x12s)

Mobility: Hip Twists (3 sets x6 per)

Endurance: Pogo Jumps (3 sets x12s)

Golf

Coach Jacob returns to show us some exercises to help build up strength and endurance for 18 holes with some focus on the core and lower body.

Warm-Up: Straight Leg Run (10yd), F/B & S/S Hops (12s per), Open/Close the Gate (6 per side)

Strength: Plank Trio (2 sets x30s per)

Mobility: Inch Worm Push-Ups (3 sets x10)

Endurance: Hyper Hold (3 sets x30s)

Speed: Tuck Jumps (3 sets x10)

Agility: Split Hops (3 sets x8 per)

Baseball

Coach Jake shows us some exercises to help baseball players improve both on and off the field.

Warm-Up: Skips for Height (10yd), Lunge and Twist (10yd), High Kicks (10yd)

Strength: Lateral Lunge (2 sets x4 per side)

Mobility: Hypers (2 sets x8)

Agility: Icky Shuffle (2 sets x10yd)

Endurance: Shuffle Repeats (3 sets x20s)

Speed: Side Sprint (3 per side x30yd)

Hockey

Coach Jacob takes us through a series of hockey-related exercises that focus on a strong lower body and improved coordination.

Warm-Up: Skips (10yd), Carioca (10yd per-side), Skaters (10yd)

Strength: Split Squat (2 sets x8 per side)

Speed: Push-Up Sprint (3 sets)

Endurance: Pulse Squat (3 sets x10s)

Agility: 20 Yd Sprint- 10yd Backpedal Shifts (2 sets)

Mobility: Single-Leg RDL (2 sets x3 per side)