Saraland City Schools



SMS Spartan Football Offseason Workout Plan8 Station Athletic Circuit4 Days per weekTrain-Monday, Tuesday, Thursday, FridayRest-Wednesday, Saturday, Sunday(video tutorial links included on pg. 3-4 to help you perform each exercise properly)Take a minimum of 5 minutes to stretch before beginning this circuit.MondayStation 1-Bear Crawl 3 X 20 yards; Gorilla Crawl 3 X 20 yards; Crab Walk 3 X 20 yardsStation 2-RFE Squat Jumps 3 X 10; FWD Lunge 3 X 10; Side Lunge 3 X 10Station 3-Ali Shuffle X 3; Lat. Hops 3 X 20 seconds; Quick Feet 3 X 20 secondsStation 4-Double Leg to Vertical 3 X 10; Split Stance 3 X10; Double Leg to Tuck 3 X 10Station 5-Scissor Jumps 3 X10; Squat Jumps 3 X10; High Pogo’s 3 X10Station 6-Standing Broad Jumps 3 X 10; Double Leg Zig Zag 3 X 10; Bound 3 X10Station 7-Push ups 5 X10; Crunches 5 X 20; Burpees 5 X 10Station 8-40 yard sprint X 4; 30 yard sprint X 4; 20 yard sprint X 4; 10 yard sprint X 4WIN the DayToday I will give my BESTI’m bringing my…BrainEffortStrengthToughnessTuesdayStation 1-Aligator Crawl 3 X 20 yards; Plank Crawl 3 X 20 yards; Hips Up Crawl 3 X 20 yardsStation 2-Explosive Step-ups 3 X 10; RFE Split Squat 3 X 10; Diagonal Lunge 3 X 10Station 3-Twisting Hips Quick Feet 3 X 20 seconds; FWD./BWD. Hops 3 X 20 seconds; Lat. 1 Ft. 3 X 20 secondsStation 4-Double Leg to Vertical 3 X 10; Split Stance 3 X10; Double Leg to Tuck 3 X 10Station 5-Scissor Jumps 3 X10; Squat Jumps 3 X10; High Pogo’s 3 X10Station 6-Standing Broad Jumps 3 X 10; Double Leg Zig Zag 3 X 10; Bound 3 X10Station 7-Push ups 5 X10; Crunches 5 X 20; Burpees 5 X 10Station 8-40 yard sprint X 4; 30 yard sprint X 4; 20 yard sprint X 4; 10 yard sprint X 4Championship RepsEvery Rep No Matter Who’s WatchingThursdayStation 1-Bear Crawl 3 X 20 yards; Gorilla Crawl 3 X 20 yards; Crab Walk 3 X 20 yardsStation 2-RFE Squat Jumps 3 X 10; FWD Lunge 3 X 10; Side Lunge 3 X 10Station 3-Ali Shuffle X 3; Lat. Hops 3 X 20 seconds; Quick Feet 3 X 20 secondsStation 4-Double Leg to Vertical 3 X 10; Split Stance 3 X10; Double Leg to Tuck 3 X 10Station 5-Scissor Jumps 3 X10; Squat Jumps 3 X10; High Pogo’s 3 X10Station 6-Standing Broad Jumps 3 X 10; Double Leg Zig Zag 3 X 10; Bound 3 X10Station 7-Push ups 5 X10; Crunches 5 X 20; Burpees 5 X 10Station 8-40 yard sprint X 4; 30 yard sprint X 4; 20 yard sprint X 4; 10 yard sprint X 4Champions Don’t Make ExcusesFridayStation 1-Aligator Crawl 3 X 20 yards; Plank Crawl 3 X 20 yards; Hips Up Crawl 3 X 20 yardsStation 2-Explosive Step-ups 3 X 10; RFE Split Squat 3 X 10; Diagonal Lunge 3 X 10Station 3-Twisting Hips Quick Feet 3 X 20 seconds; FWD./BWD. Hops 3 X 20 seconds; Lat. 1 Ft. 3 X 20 secondsStation 4-Double Leg to Vertical 3 X 10; Split Stance 3 X10; Double Leg to Tuck 3 X 10Station 5-Scissor Jumps 3 X10; Squat Jumps 3 X10; High Pogo’s 3 X10Station 6-Standing Broad Jumps 3 X 10; Double Leg Zig Zag 3 X 10; Bound 3 X10Station 7-Push ups 5 X10; Crunches 5 X 20; Burpees 5 X 10Station 8-40 yard sprint X 4; 30 yard sprint X 4; 20 yard sprint X 4; 10 yard sprint X 4Station 1.CRAWLSInch Worm-Fwd./Bwd. Crawl-Fwd./Bwd./Lat. Crawl-Fwd./Bwd./Lat. Up Crawl-Fwd./Bwd./Lat. Walk-Fwd./Bwd./Lat. Crawl-Fwd./Bwd./Lat. Crawl-Fwd./Bwd. 2.SINGLE LEG STRENGTH Fwd. Lunge . Lunge Diagonal Lunge Side Lunge Medicine BallRFE Split Squat Squat Jumps (5each) Step-ups (5each) 3.LINE FOOTWORK Fwd./Bwd. Hops Shuffle HipsQuick Feet Fwd./Bwd. . 1 Ft. Hops . Hops . 1 Ft. . Hops (Moving Lt. & Rt.) Shuffle (Moving Lt. & Rt.) Feet Fwd./Bwd. (Moving Lt. & Rt.) Hips (Moving Lt. & Rt.)Fwd./Bwd. 1 Ft. (Moving Lt. & Rt.) . Hops (Moving Fwd./Bwd.) . 1 Ft. (Moving Fwd./Bwd.) 4.LANDINGS (3)Double Leg Leg Lat. \Split Stance Stance Lat. Lateral Leg to Tuck Leg to Vertical Leg to BroadDouble Leg to Lat. BroadDouble Leg Lat. to TuckDouble Leg Lat. to Lat BroadDouble Leg Lat. to BroadSplit Stance to ScissorStation 5.IN-PLACE JUMPS (5 reps)Low Pogo’s (10 reps) Pogo’s (10’s reps) Jumps Reg./Lat. Jumps Reg./Lat.Tuck JumpsReg./Lat. Kick JumpsReg./Lat. Leg Lateral Tuck Jumps Reg./Lat. Jumps Reg./Lat.\SL Tuck Jumps Reg./Lat. Lateral Jumps Reg./Lat. 6.REPEAT JUMPS High Pogo’s Standing Broad Jumps Jumps Leg Lateral Jumps (Both directions) Leg Zig Zag Jumps Bound Tuck Jumps ................
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