Spring Workout: Train Like an Outfielder

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lauren

Spring Training - Credit
Spring Training 2015 – Credit

Do you want to build your endurance, skill, muscle strength, and moves?! Well follow this 7-day workout plan and see great results. Not only will you be looking good and feeling great, you’ll also increase your coordination and dexterity! This is an excellent all-purpose workout for any outfielder, receiver, soccer player, etc. Any position that requires repetitive bursts of speed and the ability to instantly change course will benefit from this plan. So head to your nearest school football/soccer field and get at it!

Day 1:instantly 

Pushups/Burpees

  1. Start at the goal line with 10 push ups and 10 burpees
  2. Then sprint to mid line, and jog the second half of the field
  3. (Repeat 2x)

Planks

  1. Start at the goal line with a 30 second “classic” plank
  2. Then without resting, lift one leg off the ground and hold for 10 seconds. Repeat with the other leg as well.
  3. Once you’re finished, sprint to the mid line and power walk the second half of the field.

Cool-down

  1. Take a nice, easy jog around the field once
  2. Then stretch your quads, calfs, thighs, and shoulders.

Day 2:

Ball touches/Sprint

  1. Do 15 ball touches and 10 keep ups
  2. Then sprint (Repeat 2x)

High Knee Running

  1. Run half a field with high knees
  2. Jog the second half
  3. (Repeat 2x)

Day 3:

Suicides

  1. Goal line to end of goal box
  2. Goal line to mid line
  3. Goal line to beginning of goal box (opposite goal box)
  4. Goal line to goal line (opposite goal line)

Abs

  1. 30 Oblique twists
  2. 15 Sit ups
  3. 15 Flutter Kicks
  4. 20 Leg Raises
  5. 20 Reverse
  6. 20 Crunches
  7. 20 Cycling
  8. 10 Leg pull ins
  9. 30 Second plank
  10. (Repeat 2x)

Day 4:

Calf Raises/Burpees

  1. 30 Calf Raises
  2. 10 Burpees
  3. Sprint to mid line
  4. (Repeat 2x)

Lunges/Bear Crawls

  1. Walking lunges to mid line
  2. Bear crawl other half
  3. Light jog to across the field
  4. (Repeat 2x)

Day 5:

Squats

  1. 25 squats on goal line
  2. Sprint across the field
  3. Walk back

Toes/Heels

  1. Walk on toes to mid line
  2. Walk on heels back

Sprints

  1. Run backwards to mid line
  2. Turn around, sprint the other half
  3. Jog back
  4. (Repeat 2x)

Day 6:

Abs

  1. 30 Oblique twists
  2. 15 Sit ups
  3. 15 Flutter Kicks
  4. 20 Leg Raises
  5. 20 Reverse Crunches
  6. 20 Cycling crunches
  7. 10 Leg pull ins
  8. 30 Second plank
  9. (Repeat 2x)

High Jumps

  1. 10 high jumps (Knees to chest)
  2. Sprint

Standing Long Jumps (stick landing)

  1. 10 Standing long jumps
  2. Jog back

Box Jumps

  1. 10 Box Jumps
  2. Sprint to mid line Jog back

Day 7:

Jog

  1. Take 2 slow laps around the field
  2. Then take 2 more slow laps while dribbling the ball

Stretch

  1. Calf stretch
  2. Butterfly stretch
  3. Beach pose stretch
  4. Quad stretch
  5. Shoulder stretch

Pushups/Burpees

  1. Start at the goal line with 10 push ups and 10 burpees
  2. Then sprint to mid line, and jog the second half of the field
  3. (Repeat 2x)

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