Off Season Information

The following is our base offseason workout schedule
Sets, Reps, and Exercises will vary during the duration of our in house program
Following this base workout routine will get you ready to be part of our team
Question Email or Call Coach Boyett or Coach Raivio
Sets and followed by repitions ex: 3 sets x 10 reps
Take 2-3 min rest inbetween working sets

MONDAY- heavy lift
5-10 min in weightroom warm up

4 stations- 12 min each

1. Back Squat
   2x8 warm up
   3x8 working - Failure last set
   
2. DB Row
   1x8 warm up
   4x8 working
   
3. Foreward Lunge
   3x6 each leg
   
4. Clean Pull
   2x5 warm up
   3x5 working
   

4 stations- 6 min each

1. Underhand Pull-Ups
   3x10
   
2. DB Pullover
   3x10
   
3. Free Squat
   3x10
   
4. Bicep Curls
   3x10
   

Team Core

Post Strech


TUESDAY- Gym agilities and Lift

30 min in Gym
10 min dynamic warm up- form run tech emphisis
3x5 min stations

1. 10 yrd Starts x10 reps
   
2. Wall/ Partner leag drive
   
3. Speed Latter
   

LIFT
4 stations- 12 min each

1. Push Press
   2x5 warm up
   3x5 working
   
2. Bench
   2x8 warm up
   3x8 working - Failure last set
   
3. DB Incline
   1. DB Incline
      4x8 (Superset Exercises)
      
   2. SB Leg Curl
      4x10
      
4. Good Morning
   2x8 warm up
   3x8 working
   

2 stations- 6 min each

1. Plate/Bar Front Raise
   3x10
   
2. Triceps
   3x10
   

Team Core
Push Ups


WEDNESDAY- On Field Conditioning

10 min dynamic warm up

3x 5 min stations

1. Bags
2. Pro Agility
   
3. Cone suffle
   

5 min rest

3x 5min stations

1. Reaction Square
   
2. L-run
   
3. Quick Feet
   

5 min rest

Conditioning
10x100 yard strides
Skill- under 14 sec
Big Skill- under 16 sec
Line- Under 18sec

Post strech


THURSDAY- Gym Agilities and Lift

30 min in Gym
10 min dynamic warm up-plyo and explosion emphisis
3x5 min stations

1. Jump Rope Circuit
   
2. Plyo Jumps
   
3. Med Ball Throws
   

4 stations- 10 min each

1. Front Squat
   2x8 warm up
   3x8 working
   
2. Close Grip Bench
   2x8 warm up
   3x8 working
   
3. Bent Over Row
   2x8 warm up
   3x8 working
   
4. Hang Clean
   2x8 warm up
   3x8 working
   

4 stations- 6 min each

1. Overhand Pull Ups
   3x10
   
2. DB SL Squat
   3x8 each leg
   
3. Overhead/ Shoulder Press (in front of head)
   3x10
   
4. Bicep/ Tricep Superset
   3x10 each
   

Team Core

Post Strech


Post Strech- done with partner
(15-25 sec each strech)

1. On back SL Hamstring
   
2. On-back Bent Knee to Chest
   
3. Partnet Butterfly
   
4. Hip Flexor
   
5. Quad
   
6. Calf
   

Coach Doug Boyett
c/o Athletic Department
Foothill College
12345 El Monte Rd.
Los Altos Hills, CA. 94022-4599
Phone: (650)949-7716
boyettdoug@foothill.edu