Landow Performance
FootballFeatures
5 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Hip Series
1. Fire Hydrants 2. Leg Circles 3. Scorpion Kickbacks 4. Lateral Leg Reach
Prep
B
Straight Leg Series
1. Straight Leg Lift 2. Side Lying ABduction 3. Side Lying ADduction 4. Prone ABduction 5. Overhead Straight Leg Rockers 6. Windshield Wipers 7. Windshiled Wipers w/ Extenstion
Prep
C
Walking Series
1. Knee Hug 2. Quad Stretch 3. Leg Cradle 4. Toe Touch 5. Inchworm 6. Straight Leg March 7. Straight Leg Skip
Movement
D
Side Slide 1 ea side x15 yards Carioca 1 ea side x 15 yards A Skips 3x10yds Build Up 75-85% 2x15 yards Heel Slides 2x5 yards Step Over Runs 2x10 yards Buildup 85-95%
Wall Drill
E
March 1x12 1 Count 1x12 2 Count Right Side 1x8 2 Count Left Side 1x8
F
A March
2 x 10
G
A Skip
3 x 10
H
2 Point Start
3 x 10
I1
Snap Downs
3 x 5
I2
Plank
3 x 0:20
Prep
A
Hip Series
1. Fire Hydrants 2. Leg Circles 3. Scorpion Kickbacks 4. Lateral Leg Reach
B
Straight Leg Series
Conditioning
C
Walking Series
Perform each exercise in 10 yard intervals 1. Knee Hug 2. Quad Stretch 3. Leg Cradle 4. Toe Touch 5. Inchworm 6. Straight Leg March 7. Straight Leg Skip
D
T-Spine Rotation
1 x 10
E
McGill Planks
3 x 30
F
Bird-Dog
1 x 10
Prep
A
Hip Series
1. Fire Hydrants 2. Leg Circles 3. Scorpion Kickbacks 4. Lateral Leg Reach
Prep
B
Straight Leg Series
1. Straight Leg Lift 2. Side Lying ABduction 3. Side Lying ADduction 4. Prone ABduction 5. Overhead Straight Leg Rockers 6. Windshield Wipers 7. Windshiled Wipers w/ Extenstion
Prep
C
Walking Series
1. Knee Hug 2. Quad Stretch 3. Leg Cradle 4. Toe Touch 5. Inchworm 6. Straight Leg March 7. Straight Leg Skip
Movement
D
Side Slide 1 ea side x15 yards Carioca 1 ea side x 15 yards A Skips 3x10yds Build Up 75-85% 2x15 yards Heel Slides 2x5 yards Step Over Runs 2x10 yards Buildup 85-95%
Speed/Agility
E
Shuffle Progression
Repeat 2x: 1. Shuffle Stick, Lead with the Left, then with the Right 2. Shuffle Down and Back, Stick 3. Continuous Shuffle Down and Back
F
Tall Crossover Stick
1 x 5
Conditioning
G
Movement Medley
Tapioca x 5 yards Shuffle Stick x 10 yards Carioca x 15 yards 2 Pt Sprint x 20 yards 2 Pt Sprint x 20 yards Carioca x 15 yards Shuffle Stick x 10 yards Tapioca x 5 yards Walk Back rest between each exercise On the way back down the medley make sure you are facing the other way than the direction you faced on the first time through the exercise.
Prep
A
Hip Series
1. Fire Hydrants 2. Leg Circles 3. Scorpion Kickbacks 4. Lateral Leg Reach
B
Straight Leg Series
Conditioning
C
Walking Series
Perform each exercise in 10 yard intervals 1. Knee Hug 2. Quad Stretch 3. Leg Cradle 4. Toe Touch 5. Inchworm 6. Straight Leg March 7. Straight Leg Skip
D
T-Spine Rotation
1 x 10
E
McGill Planks
3 x 30
F
Bird-Dog
1 x 10
Prep
A
Hip Series
1. Fire Hydrants 2. Leg Circles 3. Scorpion Kickbacks 4. Lateral Leg Reach
Prep
B
Straight Leg Series
1. Straight Leg Lift 2. Side Lying ABduction 3. Side Lying ADduction 4. Prone ABduction 5. Overhead Straight Leg Rockers 6. Windshield Wipers 7. Windshiled Wipers w/ Extenstion
Prep
C
Walking Series
1. Knee Hug 2. Quad Stretch 3. Leg Cradle 4. Toe Touch 5. Inchworm 6. Straight Leg March 7. Straight Leg Skip
Movement
D
Side Slide 1 ea side x15 yards Carioca 1 ea side x 15 yards A Skips 3x10yds Build Up 75-85% 2x15 yards Heel Slides 2x5 yards Step Over Runs 2x10 yards Buildup 85-95%
E
Fast Claw
2 x 6
F
Walking Step Over
2 x 10
G
Heel Slides
3 x 5
H
Step Over Runs
3 x 10
I
Straight Leg Shuffle
3 x 10
J
Skip Lead to Sprint
3 x 20
K
Tempo Runs
3 x 50
