Bolt-On Athlete

This program is for young athletes to "Bolt-On" short 10min workouts into your busy schedule that meet your athletic needs. 

These short modular workouts are designed to mix and match depending on your needs. Each add-on workout has one main purpose listed in the title. You can go in order if desired or go out of order choosing the ones that sound the most fun and what you might need to work on for your sport. These workouts can be added in after a practice, when you get home from school, or on a weekend when you don't have much going on. If enough time allows, you could even put together two or three different ones for a full 30-40min workout! 

There are four phases to this program with each phase building upon the previous one. Its recommended to train each workout 2-3 times before moving up to the next phase.

Speed: Sprint drills to help with the timing and rhythm of sprint mechanics. 

Agility: Cone, ladder and line drills to help improve agility and change of direction. 

Hopping: Multi-directional hopping exercises focusing on quick ground reaction time, control and balance. 

Plyometrics: Jumping exercises focusing on jumping height, distance and lateral direction.

Core: Exercises for multi-plane core strength and body control. 

Strength: Multi-joint exercises for the upper body and lower body to get stronger through the body. 

Mobility: Stretching and flexibility for overall muscle mobility and recovery.