Strength & Conditioning Workouts

Warm-Up Videos

Shoulder Warm-Up

Band Warm-Up

Soccer Warm-Up

Static Stretch Routine

Routine Videos

Movement Routine 

Dynamic Flexibility Routine

Brick Shoulder Routine 

Vertical Jump Routine

Elongated Jump Routine

Lateral Ice Skaters Routine 

Diagonal Ice Skaters Routine 

Chute Routine

Grass/Mat Routine

Bleachers Workout

Tire Routine

Sand Pit Routine

Mixed Routine (Jumps, Push ups, Block Press, Shoulder Brick, Hip Hydrant, Perfect Sit Up) 

Pre-Practice Swim Routine

Hip Hydrant Routine

Ankle Band Hip Routine

Agility Bag Drills 

Dynamic Hurdle Walk Routine

Med Ball Routine

Pool Routine

Floor Squat Routine

Lunge Routine

Ladder Footwork Routine

Movement Drills 

Shuttles

20yd Shuttle Teaching Progression

20yd Shuttle

60yd Shuttle

300yd Shuttle

Timed Line Touches

2 1/2yd Lateral Timed Line Touches

5yd Redirection Timed Line Touches

5yd Backward Forward Timed Line Touches

5-10-15yd Shuttle Runs

Agility Mirror Drill

Ladder Footwork 

Ladder Footwork Movement Drills 1

Ladder Footwork Movement Drills 2

Forward 2-Step

Forward 3-Step

Forward 2-3 Step 

3-Step Diagonal Right/Left

Ickey Shuffle

Lateral Shuffle Right/Left

Lateral Forward-Backward Shuffle Right/Left

Lateral Hip Rotation Shuttle Right/Left

Ankle Pops

Hip Flips

Lateral Hops Right/Left

Diagonal Hops Right/Left

Ickey Hop

Lateral Forward Backward Hops Right/Left

One-Legged Forward Hop

One-Legged Lateral Hop Right/Left

One-Legged Forward Backward Shuttle Right/Left

One-Legged Diagonal Shuttle Right/Left

Machine Lifts 

Trotter Bench

Trotter Peck Deck

Seated Cable Row

ABductor/ADductor Machine 

Trotter Wide Base Leg Press

Trotter Narrow Base Leg Press

Trotter Single Leg Quad Leg Press

Trotter Single Side Leg Glute Leg Press

Standing Hip Flexion Machine

Standing Hip Extension Machine

Legend High & Tight Leg Press Machine

Legend Machine Wide Base Leg Press

Legend Machine Single Leg Press

Legend Machine Alternate Leg Press

Trotter Abdominal Crunch Machine

Trotter 5-Way Crunch Machine

Leg Raise

3-Way Leg Raise

Cable Wide Biceps Curl

Cable Triceps Straight Arm Pulldown

Cable Triceps Reverse Pulldown

Cable Triceps Push Down

Cable Rope Triceps Push Down

Cable Narrow Biceps Curl

Cable Reverse Forearm Curl

Platform Lifts 

Power Clean

Hang Clean

DB Jump Hang Clean

Jump Hang Clean

High Pull 

Chain Hang Clean

Good Morning Exercise

Clean & Press Combo

Clean & Squat Combo

Chain Hang Clean

Squats

Front Squat

Back Squat

Front Squat Arms Criss-Cross

Rapid Fire Chain Squat 

Load & Explode Squat

Lunges

Stationary Forward Lunge

Stationary Forward Overhead Lunge

Stationary Forward Lunge Twist

Stationary Forward Lunge Twist with Sandbag

Stationary Lateral Lunge

Stationary Lateral Lunge Punch

Bench Press

Bench Press

Load & Explode

Rapid Fire with Chains

FB Bar Wide Grip

FB Bar Middle Grip 

FB Bar Narrow Grip

FB Bar Reverse Grip

FB Bar Rapid Fire Narrow Grip with Chains

DB Incline Cylinder Bench

DB Incline Bench

DB Cylinder Bench

DB Bench

DB Bench Flies

DB Alternate Arm Incline Bench

DB Alternate Arm Bench

Push-Ups

Bench Overhand Push Up 

Bench Reverse Hand Push Up

Bench Cylinder Push Up

Decline Bench Push Up