Eagle Tactical Athlete Program

TABLE OF CONTENTS
Click title below to view exercise section. Click on the word DESCRIPTION
next to exercise name to view pictures and a description of that exercise.
From the description file you can click on the exercise name to view a
video of that exercise.
1. WARM UP
2. UPPER BODY STRENGTH
3. LOWER BODY STRENGTH
4. MIDSECTION STRENGTH
5. FULL BODY STRENGTH
6. LANDING AND REACTING DRILLS
7. IBA TRAINING
8. CONDITIONING
9. AGILITY LADDER DRILLS
10. CONE DRILLS
11. DOT DRILLS
12. PLYOMETRICS/MEDICINE BALL EXERCISES
13. STATIC STRETCHES
14. BALANCE DRILLS
15. POSTURE EXERCISES
1. WARM UP
1-2-3 KNEES DESCRIPTION
1-2-3 TOES DESCRIPTION
SHORT LUNGE DESCRIPTION
LONG LUNGE DESCRIPTION
KNEE GRAB DESCRIPTION
FRANKENSTEIN MARCH DESCRIPTION
FAST SKIP DESCRIPTION
SIDE SHUFFLE DESCRIPTION
CARIOCA DESCRIPTION
CARIOCA W/ HITCH KICK DESCRIPTION
BACKWARDS RUN DESCRIPTION
HALF SPEED RUN DESCRIPTION
THREE QUARTER SPEED RUN DESCRIPTION
2. UPPER BODY STRENGTH

MANUAL RESISTANTANCE 4-WAY NECK DESCRIPTION
SHRUG DESCRIPTION
UPRIGHT ROW DESCRIPTION
MANUAL RESISTANCE PUSH UP DESCRIPTION
MEDICINE BALL PUSH UP DESCRIPTION
PUSH UP DESCRIPTION
REDCORD PUSH UP DESCRIPTION
DIPS DESCRIPTION
REDCORD DIPS DESCRIPTION
SHOULDER PRESS DESCRIPTION
FRONT RAISE DESCRIPTION
MANUAL RESISTANCE FRONT RAISE DESCRIPTION
LATERAL RAISE DESCRIPTION
MANUAL RESISTANCE LATERAL RAISE DESCRIPTION
ROTATOR CUFF DESCRIPTION
MANUAL RESISTANCE ROTATOR CUFF DESCRIPTION
CHIN UP DESCRIPTION
PULL UP (bent arm hang) DESCRIPTION
REDCORD PULL UP DESCRIPTION
BENT OVER ROW DESCRIPTION
PARTNER PULL UP DESCRIPTION
MANUAL RESISTANCE TRICEPS EXTENSION DESCRIPTION
BICEPS CURL DESCRIPTION
MANUAL RESISTANCE BICEPS CURL W/ BAR DESCRIPTION
3. LOWER BODY STRENGTH

90° WALL SIT DESCRIPTION
BACK SQUAT DESCRIPTION
FRONT SQUAT DESCRIPTION
SINGLE LEG SQUAT DESCRIPTION
RC/TRX SINGLE LEG SQUAT DESCRIPTION
STANDING LUNGE DESCRIPTION
WALKING LUNGE DESCRIPTION
MANUAL RESISTANCE HIP FLEXION DESCRIPTION
MANUAL RESISTANCE HIP ADDUCTION DESCRIPTION
MANUAL RESISTANCE HIP ABDUCTION DESCRIPTION
MANUAL RESISTANCE LEG EXTENSION DESCRIPTION
MANUAL RESISTANCE HAMSTRING CURL DESCRIPTION
ROMANIAN DEAD LIFT DESCRIPTION
CALF RAISE DESCRIPTION
4. MIDSECTION
REGULAR CRUNCH DESCRIPTION
PARNTER ABDOMINAL CRUNCH DESCRIPTION
REVERSE CRUNCH DESCRIPTION
MANUAL RESISTANCE REVERSE CRUNCH DESCRIPTION
PLANK DESCRIPTION
SIDE PLANK DESCRIPTION
LYING TWIST DESCRIPTION
REDCORD CRUNCH DESCRIPTION
REDCORD PLANK DESCRIPTION
REDCORD SIDE PLANK DESCRIPTION
GOOD MORNINGS DESCRIPTION
REDCORD REVERSE PLANK (BRIDGE) DESCRIPTION
5. FULL BODY STRENGTH
FARMER’S WALK DESCRIPTION
PUSH-PRESS DESCRIPTION
6. LANDING AND REACTING DRILLS

LANDING TECHNIQUES DESCRIPTION
LANDING PROGRESSIONS DESCRIPTION
FRONT LANDING AND REACTING DESCRIPTION
LATERAL LANDING AND REACTING DESCRIPTION
FRONT DROP LANDING W/ AGILITY DESCRIPTION
7. IBA TRAINING
SQUAT UNDER DESCRIPTION
NEGATIVE DIPS (5 COUNT) DESCRIPTION
LUNGES – ALT. DESCRIPTION
NEGATIVE CHINS (5 COUNT) DESCRIPTION
IBA SQUATS DESCRIPTION
INCLINE ABDOMINALS DESCRIPTION
LDL SHUFFLE w/ IBA DESCRIPTION
FARMERS WALK DESCRIPTION
45 DEGREE PULL-UP DESCRIPTION
STAIR CLIMB DESCRIPTION
ROWER DESCRIPTION
INCLINE TREADMILL DESCRIPTION
IBA PUSH-UPS DESCRIPTION
FDL SPRINT-SQUARE DESCRIPTION
SB TRANSFER DESCRIPTION
8. CONDITIONING
INTERVALS DESCRIPTION
SHUTTLES DESCRIPTION
SHORT SHUTTLE DESCRIPTION
UP BACKS DESCRIPTION
CONDITIONING LADDER DESCRIPTION
SPRINTS DESCRIPTION
9. AGILITY LADDER DRILLS
1 FOOT PER SQUARE DESCRIPTION
2 FEET PER SQUARE DESCRIPTION
ICKY SHUFFLE DESCRIPTION
CROSSOVER RUN DESCRIPTION
LATERAL HOP DESCRIPTION
2 IN – 2 OUT DESCRIPTION
SCISSOR DESCRIPTION
SIDE SHUFFLE DESCRIPTION
CARIOCA DESCRIPTION
SIDE RIGHT IN DESCRIPTION
SIDE LEFT IN DESCRIPTION
10.CONE AGILITY DRILLS

SQUARE AGILITY DRILL DESCRIPTION
TRIANGLE AGILITY DRILL DESCRIPTION
T - AGILITY DRILL DESCRIPTION
PRO-AGILITY DRILL DESCRIPTION
11.DOT DRILLS
2-1-2 DESCRIPTION
2-1-2 w/ 180° TURN DESCRIPTION
2-1-2 ALTERNATING RIGHT AND LEFT DESCRIPTION
FIGURE 8 DESCRIPTION
FIGURE 8 (1 FOOT) DESCRIPTION
SQUARE DESCRIPTION
SQUARE (1 FOOT) DESCRIPTION
HAMMER TIME DESCRIPTION
12. PLYOMETRICS/MEDICINE BALL EXERCISES

JUMP ROPE DESCRIPTION
VERTICAL JUMP DESCRIPTION
TUCK JUMP DESCRIPTION
BOX JUMP – 2 FEET DESCRIPTION
LATERAL HOPS DESCRIPTION
LATERAL HOPS – CONE DESCRIPTION
LATERAL BOX SHUFFLE DESCRIPTION
PUSH UP W/ CLAP DESCRIPTION
PULL OVER PASS DESCRIPTION
SIDE TOSS DESCRIPTION
SIT UP TOSS DESCRIPTION
PARTNER TWIST - SEATED DESCRIPTION
PARTNER TWIST - STANDING DESCRIPTION
MEDICINE BALL ROTATION DESCRIPTION
13. STATIC STRETCHES

STANDING CALF DESCRIPTION
STANDING HAMSTRING DESCRIPTION
GROIN STRETCH DESCRIPTION
ABDOMINAL AND LATTISIMUS STRETCH DESCRIPTION
STRADDLE STRETCH DESCRIPTION
SAIGON SQUAT DESCRIPTION
HIP FLEXOR DESCRIPTION
LATTISIMUS STRETCH DESCRIPTION
SHOULDER STRETCH DESCRIPTION
SPINAL TWIST – SEATED DESCRIPTION
MODIFIED HURDDLER STRETCH – SEATED DESCRIPTION
BUTTERFLY – GROIN STRETCH DESCRIPTION
HIPS AND GLUTES DESCRIPTION
SPINAL TWIST – LYING DESCRIPTION
STRADDLE STRETCH – SEATED DESCRIPTION
QUAD STRETCH DESCRIPTION
14. BALANCE
SINGLE LEG BALANCE DESCRIPTION
SINGLE LEG SQUAT DESCRIPTION
CANTEEN PICK-UP DESCRIPTION
BALANCE BOARD – TWO LEGS DESCRIPTION
BALANCE BOARD – TWO LEGS – EYES CLOSED DESCRIPTION
BALANCE BOARD – TWO LEGS –SQUAT DESCRIPTION
BALANCE BOARD – SINGLE LEG DESCRIPTION
BALANCE BOARD – SINGLE LEG – EYES CLOSED DESCRIPTION
BALANCE BOARD – SINGLE LEG – SQUAT DESCRIPTION
15. POSTURE
QUADRIPED – SUPERMANS DESCRIPTION
DEAD BUG DESCRIPTION
DYNAMIC WARM UP
1-2-3 KNEES
Start by executing three slow jog steps.
After completing three steps, keep legs straight, slowly bend over until hands touch knees. Repeat.
Continue for predetermined distance, in this case, fifteen yards.
Perform two lengths, one down and one back. Total distance = 30 yards.
RETURN TO HOME RETURN TO WARM UP

DYNAMIC WARM UP
1-2-3 TOES
Start by executing three slow jog steps.
After completing three steps, keep legs straight, slowly bend over until hands touch toes, or as far as they can
reach. Continue for pre-determined distance, in this case, fifteen yards.

DYNAMIC WARM UP
SHORT LUNGE
Start by taking a short lunge step froward.
Keeping upper torso erect, lunge forward until quad is parallel to the ground, knee is at a 90 degree angle and
over the center of the foot. Continue for pre-determined distance, in this case, fifteen yards.
Keep elbows at 90 degrees or slightly less. Rotate arms so hands move from “hips to cheek.”
Perform as if you are running.

DYNAMIC WARM UP
LONG LUNGE
Start by taking a long lunge step froward.
Keeping upper torso erect, lunge forward until quad is parallel to the ground, knee is at a 90 degree angle and
over the center of the foot. Continue for pre-determined distance, in this case, fifteen yards.
Perform as if you are running.

DYNAMIC WARM UP
KNEE GRAB
Start by bringing one knee up toward your chest.
Grab your knee with both hands and pull to your chest.
Take a step forward. Next bring the other leg up toward your chest.
Grab your knee with both hands and pull to your chest.
Continue this sequence while walking the pre-determined distance, in this case fifteen yards.

DYNAMIC WARM UP
FRANKENSTEIN MARCH
Start by swinging one leg forward and up until a slight stretch is felt in the hamstrings. Try touching the toe
with the opposite hand.
Pull the leg back down, making contact with the ground.
Swing the second leg forward and up until a slight stretch is felt in the hamstrings. Try touching the toe with
the opposite hand.
Pull the leg back down, making contact with the ground.
Continue this sequence for the pre-determined distance, in this case fifteen yards.

DYNAMIC WARM UP
FAST SKIP
Using basic skipping form, bring your knee up higher than your waist.
Bring your leg back down as fast as possible.
Continue with the opposite leg. Keep your legs moving as fast as possible.
Keep your ankles, knees and hips facing forward.

DYNAMIC WARM UP
SIDE SHUFFLE
Begin facing sideways.
Bend at the waist and hips, keeping your shoulders and head up.
Start laterally shuffling your lead foot followed by your back foot, bringing your feet together but not crossing
each other.
Stay low while performing the shuffle. Don’t cross your feet and don’t hop.
Face the same direction for the duration of the drill. This allows each leg the opportunity to lead.

DYNAMIC WARM UP
CARIOCA
Start by moving outside foot, in this case, right foot in front of (crossing over) the left foot.
Next, move the left foot behind the right placing it on the ground.
Next, move the right foot behind the left.
Next, move the left foot in front of the right foot and placing it on the ground.
Stay low and work on turning the hips.

DYNAMIC WARM UP
CARIOCA w/ HITCH KICK
Perform this drill the same way the carioca is performed.
Every time the outside foot, in this case the right foot, crosses in front of the left foot bring the knee up and
over at least waist high.
Stay low and work on turning the hips.

DYNAMIC WARM UP
BACKWARDS RUN
The backwards run is basically running in reverse.
Begin standing with your back facing the running area.
Bring your heel up and reach out aggressively at the same time pushing off with your front leg.
Arm action is exactly like forward running. Keep elbows at 90 degrees or slightly less. Rotate arms so hands
move from “hips to cheek.”

DYNAMIC WARM UP
HALF SPEED RUN
Perform this run at one half of your top speed.
Keep elbows at 90 degrees or slightly less. Rotate arms so hands move from “hips to cheek.” Keep upper
torso erect and head up.
Continue this sequence for the pre-determined distance, in this case 40 yards.

DYNAMIC WARM UP
THREE QUARTER SPEED RUN
Perform this run at three quarters of your top speed.
Keep elbows at 90 degrees or slightly less. Rotate arms so hands move from “hips to cheek.” Keep upper
torso erect and head up.
Continue this sequence for the pre-determined distance, in this case 40 yards.

UPPER BODY STRENGTH EXERCISES
MANUAL RESISTANCE 4-WAY NECK
LEFT SIDE RIGHT SIDE
BACK FRONT
Resister = provides resistance. Exerciser = performs exercise. The exercise is performed in four directions (ways). Head moving to
the left, right, front and back. The resister does not need to apply a great amount of resistance for this exercise to be effective.
Begin with the exerciser seated on the ground with legs crossed. The exercise can be performed either with or without the use of a
towel.
The resister begins by standing behind the exerciser placing his/her hand on the side of the head of the direction that the exerciser
will be moving first. If the head moves right first the hand is placed on the right side of the head.
The exerciser contracts (concentric/positive) the neck muscles pushing against the resisters resistance to move the head in that
direction. The resister applies a slight resistance to the exercisers head ensuring the head contiually moves through the full range of
motion.
Once full range of motion is achieved, the resister applies slightly more resistance and the head moves in the opposite direction back
to the start position.
The exerciser contracts (eccentric/negative) the neck muscles to resist the resister.
Perform for the prescribed number of repetitions or the required amount of time.
Ensure that the neck moves through full range of motion. When exercise targets the right and left sides the ear should end up very
close to the shoulder. When target is the front and back of the neck, the chin should end up very close to the chest.
Communication between the exerciser and resister is crucial for proper execution. Talking throughout the exercise will increase it’s
safety and effectiveness. The targeted body part must never stop moving while performing the exercise. Perform the exercise in a
slow and controlled manner.
Key concept = When the exerciser pushes (concentric/positive contraction), the resister resists. When the resister pushes, the
exerciser resists (eccentric/negative contraction).
RETURN TO HOME RETURN TO UPPER BODY STRENGTH

TRAPEZIUS, SHOULDERS, NECK
DUMBBELL SHRUG BODY ARMOR SHRUG
Begin standing with feet approximately shoulder width apart. Keep legs slightly bent at the knees and upper
body straight. Arms are either to the side or in front of the lifter, depending on what type of weighted object
is used.
Raise/shrug the shoulders as high as possible. Keep the arms straight and do not bend at the elbows.
Momentarily pause at the top then slowly lower the weight to the start position. Repeat.
This exercise can be performed with various forms of resistance, some examples are shown.

TRAPEZIUS, SHOULDERS, NECK
DUMBBELL UPRIGHT ROW BODY ARMOR UPRIGHT ROW
body straight.
Hold the weighted object in front of the body with arms fully extended.
Pull weight straight up to the height of the front deltoid/clavicle (collarbone) area. Keep elbows high and
momentarily pause at the highest point.
Slowly and under control return weight to the start position. Repeat.

CHEST, SHOULDERS, TRICEPS
MANUAL RESISTANCE PUSH UP
Resister = provides resistance. Exerciser = performs exercise.
Begin with the exerciser in the standard push up position.
The resister begins by standing over the hip area of the exerciser. The resister places his/her hands on the
scapula (shoulder blade) area of the exercisers upper back.
The resister applies accomidating resistance (pushes) to the upper back of the exerciser.
The exerciser slowly and under control lowers his/her body (eccentric/negative contraction) until the triceps
(upper arm) are parallel to slightly past parallel to the ground. The exerciser resists the push of the resister.
Once full range of motion is achieved, the triceps are at least parallel to the ground, the exerciser pushes
(concentric/positive contraction) his/her body away from the ground. Ensure that full extension of the arms is
achived before beginning the next repetition.
The resister resists the exercisers contraction, making sure the exerciser acheives full rang of motion. Repeat.
Communication between the exerciser and resister is crucial for proper execution. Talking throughout the
exercise will increase it’s safety and effectiveness. The targeted body part must never stop moving while
performing the exercise. Perform the exercise in a slow and controlled manner.
Key concept = When the resister pushes, the exerciser resists (eccentric/negative contraction). When the
exerciser pushes (concentric/positive contraction), the resister resists.

MEDICINE BALL PUSH UP
Begin in a normal push up postion. Place one hand on each of the medicine balls.
Start by lowering (eccentric/negative contraction) your body slowly and under control until the triceps (upper
arm) are parallel to slightly past parallel to the ground. A greater range of motion, during the lowering phase,
should be achieved due to the elevation of the upper body caused by the medicine balls.
Once full range of motion is achieved, push (concentric/positive contraction) your body until full arm
extension is achieved. Repeat.
This is a more advanced exercise and may be challenging for some people. Ensure stability before executing
this exercise.

SANDBAG PUSH UP
KEVLAR PUSH UP CANTEEN PUSH UP
Begin in a normal push up postion. Place one hand on the ground and the other hand on the object.
arm) of the arm that is placed on the ground is parallel to slightly past parallel. If pain is felt in the shoulder of
the elevated hand, slightly limit range of motion.
extension is achieved.
Repeat with the opposite hand being placed on the object.
This exercise can be performed with a variety of objects, some examples are shown.
this exercise.

REDCORD PUSHUP
Adjust the Redcords so the loops are about three to five inches off the ground. The hands must not touch the
ground at any time during execution of the exercise.
Place one hand in each of the hanging loops. Begin and perform like a normal push up.
arm) are parallel to slightly past parallel to the ground.
extension is achieved. Repeat.
this exercise.
Perform this exercise in a kneeling position if stability and control cannot be maintained during execution.

DIPS
Start by grasping the dip bar. The arms are straight and fully extended with the shoulders above the hands.
The hips and knees should be slightly bent. When performing this exercise, keep the head and shoulders up.
Begin by bending the arms at the elbow joint and slowly lowering the body (negative or eccentric muscle
contraction) until the triceps (upper arms) are slightly past parallel. A slight stretch will be felt in the shoulders
and chest muscles. Once full range of motion is achieved, immediately push (positive or concentric muscle
contraction) the body until full arm extension and start position is achieved. Pause momentarily and then
repeat the sequence.
Advanced exercisers may add a dip belt with extra weight or hold a weighted object between the feet.

REDCORD DIPS
Adjust the Redcords so the loops are about twelve to fifteen inches off the ground. The height of the loops
from the ground is dependent on the height and arm length of the exerciser. The exerciser must be able to
perform a dip without the gluteus or legs touching the ground.
Start by placing one hand in each of the hanging loops. Extend the arms straight so the shoulders are above
the hands and the body forms a “seated” position with legs extended in front of the body and heels touching
the ground. At this point, the hands are grasping the Redcords and next to the hips supporting the body
weight and the heels are the only body part in contact with the ground.
Begin by bending the arms at the elbow joint slowly and under control lowering (eccentric/negative
contraction) the body until the triceps (upper arm) are parallel to slightly past parallel to the ground. A slight
stretch will be felt in the shoulders and chest muscles. Once full range of motion is achieved, immediately
push (concentric/positive contraction) the body until full arm extension and start position is achieved. Pause
momentarily and then repeat the sequence.
this exercise.

SHOULDERS
DUMBBELL SHOULDER PRESS BODY ARMOR SHOULDER PRESS
Begin seated on the ground with legs crossed or extended straight in front of the body. Choose the position
which ensures upper torso stability.
Start with weight on top of the shoulders or directly in front of the face, depending on the resistance used.
Contract the abdominal and low back muscles to provide stability to the upper body.
Press (concentric/positive contraction) the weight straight up overhead until full extension of the arms is
achieved.
After full extension (range of motion) is achieved, slowly lower (eccentric/negative contraction) the weight to
the start position. Repeat.
Ensure elbows remain in front of the shoulders when performing shoulder press exercises. Arms must remain
in front of the ears throughout range of motion.

SHOULDERS
BODY ARMOR FRONT RAISE
body straight.
Hold the weighted object in front of the body with arms fully extended.
Start by raising the weight (concentric/positive contraction), under control, out and up in an arcing pattern
until the arms are slightly past parallel to the ground (full range of motion).
Pause momentarily at the fully raised position. Slowly and under control, lower the weight
(eccentric/negative contraction) to the start positon following the same arcing pattern. Repeat.
This exercise can be performed with various forms of resistance.

SHOULDERS
MANUAL RESISTANCE FRONT RAISE
Begin with the exerciser standing with feet approximately shoulder width apart, knees slightly bent, back
straight and arms fully extended at the side of the legs. The hands are postitioned so palms are facing the
body.
The resister stands directly in front of the exerciser and places his/her hands on top of the exerciser’s hands.
The exerciser starts by pushing (concentric/positive contraction) against the resister, raising his/her arms out
and up in an arcing pattern until the arms are slightly past parallel to the ground (full range of motion). The
resister resists the push of the exerciser.
Once full range of motion is achieved, pause momentarily.
The resister then applies resistance to the exerciser’s hands causing the arms to lower in the same arcing
pattern to the start position.
The exerciser resists (eccentric/negative contraction) the resisters push to control downward motion of the
arms. Repeat.
Key concept = When the exerciser pushes (concentric/positive contraction), the resister resists, and when the
resister pushes, the exerciser resists (eccentric/negative contraction).

SHOULDERS
LATERAL SHOULDER RAISE -TUBE
Start by standing with feet approximately hip/shoulder width apart, knees slightly bent, back straight and arms
fully extended at the side of the legs. Grasp the ends of the tube, which is routed from one hand down the
outside of the leg, under both feet and up the other leg to the opposite hand. The hands are positioned so
palms are facing and touching the outside of the hips and legs.
Begin by slowly and under control laterally raise (concentric/positive contraction) the arms out and up in an
arcing pattern until the arms are slightly past parallel to the ground (full range of motion). Once full range of
motion is achieved, pause momentarily. Then slowly and under control, following the same arcing pattern,
lower (eccentric/negative contraction) the arms to the starting position. Repeat.

SHOULDERS
MANUAL RESISTANCE LATERAL SHOULDER RAISE
Begin with the exerciser standing with feet approximately shoulder width apart, knees slightly bent, back
straight and arms fully extended at the side of the legs. The hands are positioned so palms are facing and
touching the outside of the legs and hips.
The resister stands directly behind the exerciser and places his/her hands on top of the exerciser’s hands.
The exerciser starts by pushing (concentric/positive contraction) against the resister, laterally raising his/her
arms out and up in an arcing pattern until the arms are slightly past parallel to the ground (full range of
motion). The resister resists the push of the exerciser.
Once full range of motion is achieved, pause momentarily.
The resister then applies resistance to the exerciser’s hands causing the arms to lower in the same arcing
pattern to the start position.
The exerciser resists (eccentric/negative contraction) the resisters push to control downward motion of the
arms. Repeat.
Key concept = When the exerciser pushes (concentric/positive contraction), the resister resists, and when the
resister pushes, the exerciser resists (eccentric/negative contraction).

SHOULDERS
INTERNAL ROTATION – TUBE EXTERNAL ROTATION – TUBE
Begin by attaching the tube to a solid and stable object or have another person hold one end of the tube. Feet
are shoulder/hip width apart, and the knees are slightly bent.
Internal rotation. Start with the exercising arm closest to where the tube is anchored. Ensure the elbow joint
is bent to 90 degrees and the upper arm and elbow are touching (“pinned”) the side of the upper torso. The
arm begins in a full externally rotated position with the hand grasping one end of the tube. Slowly and under
control internally rotate (concentric/positive contraction) the arm until the hand makes contact with the front
of the upper torso. Pause momentarily. While fighting the resistance of the tube, slowly rotate
(eccentric/negative contraction) the arm back to the start position. Once full range of motion is achieved,
repeat this sequence. It is imperative that the elbow joint maintains a 90 degree angle and the elbow remains
in contact with the upper torso throughout execution of the exercise.
External rotation. Start with the exercising arm furthest from where the tube is anchored. Ensure the elbow
joint is bent to 90 degrees and the elbow is touching (“pinned”) the side of the upper torso. While grasping
one end of the tube, the arm begins in a full internally rotated position with the forearm and hand touching
the front of the upper torso. Slowly and under control externally rotate (concentric/positive contraction) the
arm until full range of motion is achieved. Pause momentarily. While fighting the resistance of the tube,
slowly rotate (eccentric/negative contraction) the arm back to the start position. Once the forearm and hand
touches the front of the body, repeat the sequence. It is imperative that the elbow joint maintains a 90
degree angle and the elbow remains in contact with the upper torso throughout execution of the exercise.

SHOULDERS
MANUAL RESISTANCE INTERNAL ROTATION MANUAL RESISTANCE EXTERNAL ROTATION
Resister = provides resistance. Exerciser = performs exercise. Begin with the exerciser standing with feet shoulder/hip width apart
and knees slightly bent.
Internal rotation. The resister stands to the side of the exerciser and places one hand on the exerciser’s elbow and the other hand
on the inside of the wrist. The exerciser’s elbow joint is bent to 90 degrees and the upper arm and elbow are touching (“pinned”)
the side of the upper torso. The arm begins in a full externally rotated position.
The exerciser starts by slowly and under control internally rotating (concentric/positive contraction) the arm until the hand makes
contact with the front of the upper torso. The resister applies a slight resistance to the wrist of the exerciser.
Pause momentarily. Next, the resister applies resistance (pulls on the wrist) to the exerciser. The exerciser “fights”
(eccentric/negative contraction) the pull of the resister, the arm slowly rotates back to the start position. Once full range of motion
is achieved, pause momentarily and repeat the sequence. It is imperative that the elbow joint maintains a 90 degree angle and the
elbow remains in contact with the upper torso throughout execution of the exercise.
Key concept = When the exerciser pulls/internally rotates arm (concentric/positive contraction), the resister resists, and when the
resister pulls, the exerciser resists (eccentric/negative contraction).
External rotation. The resister stands to the side of the exerciser and places one hand on the exerciser’s elbow and the other hand
on the outside of the wrist. The execiser’s elbow joint is bent to 90 degrees and the upper arm and elbow are touching (“pinned”)
the side of the upper torso. The arm begins in a full internally rotated position, the forearm and hand are touching the front torso.
The exerciser starts by slowly and under control externally rotating (concentric/positive contraction) the arm until full range of
motion is achieved. The resister applies a slight resistance to the wrist of the exerciser.
Pause momentarily. Next, the resister applies resistance (pushes on the wrist) to the exerciser. The exerciser “fights”
(eccentric/negative contraction) the push of the resister, the arm slowly rotates back to the start position. Once the forearm and
hand are touching the front of the torso, pause momentarily and repeat the sequence. It is imperative that the elbow joint
maintains a 90 degree angle and the elbow remains in contact with the upper torso throughout execution of the exercise.
Key concept = When the exerciser pushes (concentric/positive contraction), the resister resists, and when the resister pushes, the
exerciser resists (eccentric/negative contraction).
Communication between the exerciser and resister is crucial for proper execution. Talking throughout the exercise will increase it’s
safety and effectiveness. The targeted body part must never stop moving while performing the exercise. Perform the exercise in a
slow and controlled manner.

UPPER BACK, BICEPS, FOREARMS
CHIN-UP – PALMS FACING IN OR TOWARD (UNDERHAND GRIP) ALT. VIEW
Begin by grasping the bar with the palms of the hands facing each other or using an under hand grip (palms
facing toward you).
Extend your arms so they are at full extension and you are hanging from the bar. The legs can remain
extended or bent at the knee joint.
Start by pulling (concentric/positive contraction) with your back and arms until the chin is above the bar.
Pause momentarily, then slowly lower (eccentric/negative contraction) yourself to the start position. Ensure
the arms are fully extended (full range of motion) before pulling yourself to the bar again. Repeat.

PULL-UP – PALMS FACING AWAY (OVERHAND GRIP) ALT. VIEW
Begin by grasping the bar with an over hand grip (palms facing away from you).
Extend your arms so they are at full extension and you are hanging from the bar. The legs can remain
extended or bent at the knee joint.
Start by pulling (concentric/positive contraction) with your back and arms until the chin is above the bar.
Pause momentarily, then slowly lower (eccentric/negative contraction) yourself to the start position. Ensure
the arms are fully extended (full range of motion) before pulling yourself to the bar again. Repeat.
Perform for the prescribed number of repetitions or the required amount of time. Bent Arm Hang - Side View.

REDCORD PULL-UP
The length of the Redcord will be such that allows the exerciser to attain full arm extension without the back
making contact with the floor or ground. Any grip that the exerciser is comfortable with may be used. Start in
a seated position grasping the cords with both hands. Next, form a straight line with your body ensuring only
the heels are in contact with the ground and the arms are fully extended from the cords (upside down push up
position).
Begin by pulling the upper body, using the upper back and biceps muscles, towards the end of the cords.
Ensure full range of motion is achieved. Momentarily pause in the fully contracted position, and then slowly
lower yourself back to the start position. Repeat. Arms must reach full extension prior to repeating the
sequence. Once the exercise begins, the back and legs should not make contact with the ground.

UPPER BACK, BICEPS
DUMBBELL BENT OVER ROW SANDBAG BENT OVER ROW
Begin by placing the foot opposite the exercising arm slightly ahead of the other foot. Feet are approximately
shoulder width apart.
Bend at the knees and hips so the back is parallel to the ground and head is up. The non exercising arm may
be placed on the opposite quad/knee if needed. The back must remain flat while executing exercise.
The exercising arm is extended while holding the weight.
In a controlled manner, lift the weight up toward the chest/abdominal area until the elbow/arm is just past 90
degrees.
Lower the weight back to the starting position. Repeat.

PARTNER PULL UP w/BAR
Resister = provides means for exercise. Exerciser = performs exercise.
Begin with the exerciser lying on his/her back with legs extended. The resister begins by standing over the
exerciser at about waist level with a slight backward lean. The resister grasps the bar using an overhand grip
with arms fully extended. The exerciser grasps the bar, on the inside of the resister’s hands, using an
overhand grip. At this point, the exersicer’s heels should be the only body part in contact with the ground.
The exerciser starts by pulling (concentric/positive contraction) with his/her back and arms until the chest is as
close to the bar as possible (full range of motion). Heels will remain in contact with the ground.
The exerciser pauses momentarily in the fully contracted position. Once full range of motion is achieved,
slowly lower (eccentric/negative contraction) the body to the start position. Ensure full arm extension before
beginning the next repetition. Repeat.
To ensure stability, the resister may need to adjust how far back he/she leans depending on the weight of the
exerciser.

TRICEPS
MANUAL RESISTANCE TRICEPS EXTENSION
Begin with the exerciser lying on his/her back with legs extended. Arms are fully extended skyward, hands are
together with palms facing each other and fingers interlocking.
The resister begins by standing over the upper torso of the exerciser with feet slightly below shoulder level.
The exerciser’s triceps are placed on the front of the resisters legs (shins). The resister grasps onto the
exerciser’s wrists.
Start by having the resister apply resistance to the exerciser’s wrists as the exerciser contracts the triceps
(eccentric/negative contraction) to control the downward movement of the arms. The exerciser’s arms will
lower in an arcing pattern toward his/her forehead. The exerciser’s triceps must remain in contact with the
resister’s legs at all times.
Once full range of motion is achieved, the exerciser pushes (concentric/positive contraction) against the
resister’s resistance. The exerciser’s arms will return to the start position along the same arcing pattern.
Repeat. Perform for the prescribed number of repetitions or the required amount of time.
Key concept = When the resister pushes, the exerciser resists (eccentric/negative contraction), and when the
exerciser pushes (concentric/positive contraction) the resister resists.

BICEPS
DUMBBELL ALTERNATING BICEPS CURL
There are many variations of this exercise, but the basic concept remains constant. This exercise can be
performed with various forms of resistance. One other example is a tube.
Begin standing with feet approximately shoulder width apart.
Contract (concentric/positive) the biceps to lift the weight upward through an arc until full range of motion is
achieved. The elbow must remain at the side of the body.
Momentarily pause at the fully contracted position.
Slowly lower (eccentric/ negative contraction) the weight through the same arc motion to the start position.
After the arm is returned to the start position, perfom with the opposite arm. Repeat, alternating.between
left and right arms.

BICEPS
MANUAL RESISTANCE BICEPS CURL w/BAR
Begin with the exerciser lying on his/her back with legs extended. Arms are fully extended holding on to a
minimally weighted bar with an underhand (supinated) grip.
The resister begins by standing over the legs of the exerciser just below the area of the hips. The resister
holds on to the bar outside the hands of the exerciser with an overhand grip.
The exerciser contracts (concentric/positive) the biceps upward through an arc until full range of motion is
achieved. The elbows must remain at the sides of the body. Momentarily pause at the fully contracted
position.
The resister applies resistance to the bar as the exerciser contracts the biceps. The resistance must be
accommodating so the bar never stops moving.
Once full range of motion is achieved, the resister applies slightly more resistance as the exerciser contracts
(eccentric/negative) the biceps.
The exerciser slowly lowers (eccentric/ negative contraction) the bar through the same arc motion to the start
position. Repeat.
Key concept = When the exerciser pulls (concentric or positive) the resister resists, and when the resister pulls
the exerciser resists (eccentric or negative).

LOWER BODY STRENGTH EXERCISES
HIPS & LEGS
90: WALL SIT-BODY WEIGHT w/SANDBAG w/BODY ARMOR
Start with feet about shoulder width apart. Back must be flat against the wall.
Squat down so there is a 90 degree angle at the hip and knee joint. The quads must be parallel to the ground.
Feet must remain flat while pushing on the floor with the heels. Hold this position.
Perform for the required amount of time.
Increase the intensity of the exercise by performing while holding onto various forms of resistance, some
examples are shown.
RETURN TO HOME RETURN TO LOWER BODY STRENGTH

HIPS & LEGS
BACK SQUAT - SANDBAG BACK SQUAT – BODY ARMOR
Begin with feet shoulder width to slightly wider than shoulder width apart. Head and shoulders must remain
up while keeping the back flat.
Place the weighted object so it rests on the back of the shoulders, not on the neck.
Slowly and under control, lower yourself until the quads are parallel to slightly past parallel to the ground. The
knees must remain over the center of the feet. The feet must remain flat on the ground.
The first action of this exercise is moving the hips/butt back prior to the lowering phase.
Push through the heels returning to the starting position. Repeat.
Maintain proper form when performing this exercise. Perform with bodyweight only if exercise cannot be
executed with proper form. Once form is mastered weight can be added.

HIPS & LEGS
FRONT SQUAT – BODY ARMOR
Begin with feet shoulder width to slightly wider than shoulder width apart. Head and shoulders must remain
up while keeping the back flat.
Place the weighted object so it rests on the shoulders. Keep the triceps as close to parallel to the ground as
possible, when holding weighted objects.
Slowly and under control, lower yourself until the quads are parallel to slightly past parallel to the ground. The
knees must remain over the center of the feet. The feet must remain flat on the ground.
The first action of this exercise is moving the hips/butt back prior to the lowering phase.
Push through the heels returning to the starting position. Repeat.
This exercise can be performed with various forms of resistance. (FRONT SQUAT – SAND BAG).
executed with proper form. Once form is mastered weight can be added.

HIPS & LEGS
SINGLE LEG SQUAT - DUMBBELL SINGLE LEG SQUAT – BODY ARMOR
Begin with feet split (front to back) as wide as possible while still maintaining balance. Feet must be split wide
enough that the knee does not go past the toes when in the full squat position.
Slowly and under control, lower the hips straight down (do not lunge) by allowing the back leg to bend at the
knee joint.
Lower yourself until the back knee is about one inch from the floor. The quad of the front leg should end up
parallel to the ground. The front knee should end up over the center of the foot and not past the toes.
The feet must remain in place and the front foot must remain flat on the ground.
Push through the heel of the front foot and return to the starting position. Repeat. Perform with opposite
foot in front.
The shoulders and head must remain upright during execution of the exercise.
The weighted objects can be held in the hands by the sides of the body or in the arms resting on the
shoulders.
executed with proper form. Once form is mastered weight can be added. Make sure the knee is in line with
the toes.

HIPS & LEGS
REDCORD or TRX SINGLE LEG SQUAT
Adjust the Redcords so the loops are slightly lower than the exerciser’s hips. Only one loop of the Redcord is
needed to perform this exercise. The height of the loop is dependent on individual flexibility and preference.
Start by placing the loop around one foot positioned approximately at the center of the foot. Carefully step or
hop forward so the Redcord is angled from the exerciser’s foot to it’s attachment point. There will be tension
on the Redcord and the exerciser will be balanced on one leg with the other leg behind and suspended in air
by the Redcord. A partner may stand in front of the exerciser for support and balance when performing the
exercise. Also, the exerciser may extend their arms for balance, if needed, while performing the exercise. The
goal is to perform the exercise without balance or support assistance from a partner.
Begin bending the front leg at the hip and knee joint and slowly and under control lower (negative/eccentric
contraction) yourself until the quadriceps is parallel to the ground. The hips and upper torso moves slightly
backward. This backward movement ensures proper knee and foot alignment. The knee must stay in line and
over the middle of the foot during execution. The suspended/back leg moves slightly backward during the
lowering phase.
Once full range of motion (quadriceps parallel to the ground) is achieved, push (positive/concentric
contraction) through the heel of the front foot to raise yourself back to the start position. The
suspended/back leg moves slightly forward during the raising phase. Pause momentarily and then repeat the
sequence. Perform with opposite leg forward.
this exercise.

HIPS & LEGS
LUNGE - DUMBBELL LUNGE – BODY ARMOR
Begin with feet a few inches to approximately six inches apart.
Step forward with one foot while keeping shoulders and head up. The back foot must remain in the original
starting spot.
Slowly and under control, lower yourself until the back knee is about one inch from the floor. The quad of the
front leg should end up parallel to the ground. The front knee should end up over the center of the foot and
not past the toes.
Push back with the front foot and return it to the starting position without touching the ground.
Repeat with opposite foot.
the toes.

HIPS & LEGS
WALKING LUNGE - DUMBBELL
Start by standing while holding a weighted object (example: a dumbbell) in each hand on the side of the
hips/legs. Feet are a comfortable width apart and normal for walking.
Begin by stepping forward in a normal walking gait with one foot while keeping the shoulders and head up.
Once the foot makes solid contact with the ground and the body is stable, slowly and under control, lower
yourself until the back knee is about one inch from the floor. The quad of the front leg should end up parallel
to the ground. The front knee must be over the center of the foot and not past the toes. In one smooth,
continuous motion push the body up to a standing position while bringing the opposite leg through and
stepping forward continuing the exercise. Repeat the lunge sequence with the opposite leg.
Perform for the prescribed number of repetitions, distance or required amount of time.
This exercise can be performed while holding onto various forms of resistance, like body armor.
and does not go past the toes.

HIPS & LEGS
MANUAL RESISTANCE HIP FLEXION
Begin with the exerciser lying flat on his/her back. Arms are placed on the sides with the palms facing down
on the floor. The legs are kept slightly apart during the execution of the exercise.
The resister begins by standing on the side of the exerciser placing one hand on the thigh slightly above the
knee and the other hand slightly above the ankle.
The exerciser raises the leg off the ground (concentric [postitve] muscle contraction) as high as possible while
keeping the leg as straight as possible. The exerciser and resister must ensure movement through full range of
motion.
The resister applies resistance to the exercisers leg raise (hip flexion). Once full range of motion is achieved
the resister applies slightly more resistance and the leg will begin to lower.
The exerciser resists the resister by eccentric (negative) contraction of the involved muscles.
One repitition is completed when the exerciser’s heel makes contact with the ground. Repeat.
Key concept = When the exerciser raises the leg (concentric or positive) the resister resists, and when the
resister pushes the exerciser resists (eccentric or negative).
The resister may stand, squat or kneel to maintain an advantage and lessen stress on low back.

HIPS & LEGS
MANUAL RESISTANCE HIP ADDUCTION
Begin with the exerciser lying on his/her side. Extend the bottom arm above the head flat on the ground. The
top arm and hand, which is placed on the ground in front of the exerciser, is used to support the exerciser’s
body. The bottom leg is bent at a 90 degree angle, while the top leg is fully extended and straight. The
exercise begins with the leg fully abducted, raised.
The resister begins by standing on the side of the exerciser placing one hand on the inside of the thigh slightly
above the knee and the other hand slightly above and to the inside of the ankle.
The exerciser pulls (adducts) the top leg toward the bottom leg (concentric [postitve] muscle contraction) until
the foot contacts the ground. The exerciser and resister must ensure movement through full range of motion.
The resister applies resistance to the while the exerciser pulls (hip adduction). Once full range of motion is
achieved the resister applies slightly more resistance and the leg will begin to raise back to the starting
position.
The exerciser resists the resister by eccentric (negative) contraction of the involved muscles. One repitition is
completed when the exerciser’s heel makes contact with the ground. Repeat. Perform for the prescribed
number of repetitions or the required amount of time.

HIPS & LEGS
MANUAL RESISTANCE HIP ABDUCTION
Begin with the exerciser lying on his/her side. Extend the bottom arm above the head flat on the ground. The
top arm and hand, which is placed on the ground in front of the exerciser, is used to support the exerciser’s
body. The bottom leg is bent at a 90 degree angle, while the top leg is fully extended and straight. The
exercise begins with the leg adducted, foot in contact with the ground.
The resister begins by standing on the side of the exerciser placing one hand on the outside of the thigh
slightly above the knee and the other hand slightly above and to the outside of the ankle.
The exerciser pushes (abducts) the top leg away from the bottom leg (concentric [postitve] muscle
contraction) through full range of motion. The exerciser and resister must ensure movement through full
range of motion.
The resister applies resistance to the exercisers leg raise (hip adduction). Once full range of motion is
achieved the resister applies slightly more resistance and the leg will begin to lower to the starting position.
The exerciser resists the resister by eccentric (negative) contraction of the involved muscles. One repitition is
completed when the exerciser’s heel makes contact with the ground. Repeat. Perform for the prescribed
number of repetitions or the required amount of time.
Key concept = When the exerciser pushes (concentric or positive) the resister resists, and when the resister
pushes the exerciser resists (eccentric or negative).

QUADRICEPS
MANUAL RESISTANCE LEG EXTENSION
Begin with the exerciser lying face down on the floor. The hands and arms can be placed near the head and
chin or in the most comfortable position for the exerciser.
The resister begins by kneeling or squating down next to the exerciser’s leg between the knee and ankle joint.
The exerciser begins with one leg fully flexed so the foot is as close as possible (full range of motion) to the
gluteus. The resister places one hand on the front the exerciser’s leg just above the ankle joint and the other
on the hamstring (back of leg) just above the knee joint. The exerciser extends the leg until the toes make
contact with the ground while keeping the hips and quadriceps on the ground.
The exerciser is contracting concetrically (positive) while the resister applies resistance to the front of the
ankle. The resister must not apply more resistance than the exerciser can handle. The leg should never stop
moving, if so, then too much resistance is being applied by the resister.
Once the exerciser’s leg have gone through the full range of motion, the resister applies slightly more
resistance. This will cause the exerciser’s leg to begin moving toward the gluteus. The exerciser resists the
resister by eccentric (negative) contraction of the involved (quadriceps) muscles.
One repitition is completed when the exerciser’s foot returns to the start position. Repeat. Perform for the
prescribed number of repetitions or the required amount of time. After one leg is completed, repeat with
opposite leg.
Key concept = When the exerciser pushes (concentric or positive) the resister resists, and when the resister
pushes the exerciser resists (eccentric or negative).

HAMSTRINGS
MANUAL RESISTANCE HAMSTRING CURL
Begin with the exerciser lying face down on the floor. The hands and arms can be placed near the head and
chin or in the most comfortable position for the exerciser.
The exerciser’s legs and feet are placed together during the execution of the exercise. The resister begins by
standing over the legs of the exerciser between the feet and knees. The resister squats slightly to gain
leverage and places his/her hands behind the exerciser’s ankles. The exerciser curls the legs as far as possible
(past 90 degrees) while keeping the hips on the ground.
The exerciser is contracting concetrically (positive) while the resister applies resistance to the back of the
ankles. The resister must not apply more resistance than the exerciser can handle. The legs should never stop
moving, if so, then too much resistance is being applied by the resister.
Once the exerciser’s legs have gone through the full range of motion, the resister applies slightly more
resistance. This will cause the exercisers legs to begin lowering. The exerciser resists the resister by eccentric
(negative) contraction of the involved muscles.
One repitition is completed when the exerciser’s toes make contact with the ground. Repeat. Perform for the
prescribed number of repetitions or the required amount of time.

HAMSTRINGS, LOW BACK
ROMANIAN DEAD LIFT – BODY ARMOR ROMANIAN DEAD LIFT - SANDBAG
Begin with the feet approximately shoulder width apart and flat on the floor. Keep chest, shoulder and head
upright. Knees should be slightly bent and the back flat.
Slowly and under control lower the weighted object (eccentric/negative contraction of the hamstring and low
back muscles), keeping it close to the body, as far as possible. This should be somewhere between the knees
and ankles depending on the flexibility of the exerciser.
Return to the start position by contracting (concentric/positive) the hamstrings and low back muscles. Repeat.
Keep the knees slightly bent, head up and back flat while performing the exercise.
The shoulders and head should be in front of the weight and arms extended.

CALF
ONE LEG CALF RAISE – BODY ARMOR
Begin by standing on one leg.
Hold weighted object on the same side as the exercising leg.
Use a wall or other sturdy object to steady youself if needed.
Raise up as high as possible on one foot while keeping the leg straight. Do not allow the knee to bend when
performing the exercise.
Pause at the top and slowly lower the heel towards the ground. Repeat.
Perform with opposite leg.
This exercise can be performed with various forms of resistance. (ONE LEG CALF RAISE – DUMBBELL)

MIDSECTION
ABDOMINALS
REGULAR CRUNCH w/ CANTEEN
Begin by lying on your back with feet off the ground and 90 degree angles at the hip and knee joints. Arms
should be crossed in front of your chest.
Contract the abdominals and curl the upper body towards the knees until the head, neck and shoulder blades
are off the floor.
Pause momentarily at the fully contracted position. The lower back should remain in contact with the ground.
Slowly lower yourself to the start position. Repeat.
RETURN TO HOME RETURN TO MIDSECTION

MIDSECTION
ABDOMINALS
PARTNER ABDOMINAL CRUNCH
The partner gets on his/her hands and knees. Their back, which is flat and parallel with the ground, is at a
height so the exerciser’s legs can maintain a 90 degree angle at the knee joint when the feet rest on the
partners back. The exerciser begins by lying on his/her back with feet resting on the partners back. The
exerciser maintains a 90 degree angle at the hip and knee joints. Arms should be crossed in front of your
chest.
are off the floor.

MIDSECTION
ABDOMINALS
REVERSE CRUNCH w/ CANTEEN w/ KEVLAR
Begin by lying on your back with legs bent at a 90 degree angle and feet flat on the floor. Your feet can be
placed together or crossed. Arms can either be at your side, palms down, or behind your head holding an
object for support.
Contract the abdominals and curl the hips off the floor. Keep the knees at a 90 degree angle bringing them as
close to the chest as possible and pause momentarily.
Slowly and under control, lower the legs to the start position. Repeat.

MIDSECTION
ABDOMINALS
MANUAL RESISTANCE REVERSE CRUNCH
Begin with the exerciser lying on his/her back with legs bent at a 90 degree angle and feet flat on the floor.
Arms can either be at your side, palms down, or behind your head holding an object for support.
The resister begins by standing on the side of the exerciser at the level of the knees placing both hands on the
quads just above the knees.
The exerciser contracts (concentric/positive) the abdominals and curls the hips off the floor. Keep the knees
at a 90 degree angle bringing them as close to the chest as possible and pause momentarily.
The resister applies resistance to the exercisers quads. Once full range of motion is achieved the resister
applies slightly more resistance (pulling) and the legs will begin to lower to the starting position.
The exerciser resists the resister by eccentric (negative) contraction of the abdominals. Repeat.
One repitition is completed when the exerciser’s heels make contact with the ground.
Key concept = When the exerciser contracts (concentric or positive) the abdominals, the resister resists, and
when the resister pulls on the quads the exerciser resists (eccentric or negative).

MIDSECTION
ABDOMINALS
PLANK
Begin with your toes and forearms (elbows bent at 90 degrees) on the ground with the elbows directly under
the shoulders. Hands are not touching each other and the head remains in a neutral position.
Start with the body forming a straight line from shoulders to ankles. Isometrically contract the abdominals
and do not allow the midsection to sag or bend. Hold this position.

MIDSECTION
ABDOMINALS & OBLIQUES
SIDE PLANK
Begin with the side of your left foot on the ground. Bend the left arm so it forms a 90 degree angle at the
elbow joint. Place the left forearm on the ground with your elbow directly under the left shoulder.
Rest the right arm along the right side of the body while the head remains in a neutral position. The body
should be perpendicular to the ground.
Start with the right side of the body forming a straight line from shoulder to ankle. Isometrically contract the
abdominals and obliques, do not allow the midsection to sag or bend. Hold this position.
Repeat this sequence with the opposite (right) side of the body.

MIDSECTION
LYING TWIST
START/FINISH RIGHT MIDDLE LEFT
Begin by lying on your back, legs extended vertically in the air and arms extended out from the shoulders with
palms facing the ground. The legs should be as straight as possible. A slight bend at the knees will occur
based on individual flexibility.
Start by slowly rotating the hips and legs to one side. Once the outside of the quadriceps touches the ground,
raise the legs, following the same rotational pattern, to the middle position. Pause momentarily and slowly
rotate the hips and legs to the other side. Once the outside of that quadriceps touches the ground, raise the
legs, following the same rotational pattern, to the start/finish position. This sequence completes one
repetition.
Repeat the sequence for the desired number of repetitions or the required amount of time.
A weighted object can be held between the ankles/lower legs for increased intensity.

MIDSECTION
ABDOMINALS
REDCORD CRUNCH
Adjust the height of the Redcord so that when in the start position your hip and knee joints will form 90
degree angles.
Begin by lying on your back with feet supported by the loops or sling of the Redcord. The distance of the loops
or sling from the ankles may be adjusted based on the individual. Ensure a 90 degree angle at the hip a knee
joints and cross arms in front of the chest.
are off the floor.

MIDSECTION
ABDOMINALS
REDCORD PLANK
Adjust the height of the Redcord so the loops or sling are about twelve inches off the ground.
Begin with your ankles in the loops or sling of the Redcord and forearms (elbows bent at 90 degrees) on the
ground with the elbows directly under the shoulders. Hands are not touching each other and the head
remains in a neutral position.
Start with the body forming a straight line from shoulders to ankles. Isometrically contract the abdominals
and do not allow the midsection to sag or bend. Hold this position.

MIDSECTION
REDCORD SIDE PLANK
Adjust the height of the Redcord so the loops or sling are about twelve inches off the ground.
Begin by placing the loop or sling around the area of the left ankle. Bend the left arm so it forms a 90 degree
angle at the elbow joint. Place the left forearm on the ground with your elbow directly under the left
shoulder.
Rest the right arm along the right side of the body while the head remains in a neutral position. The body
should be perpendicular to the ground.
Start with the right side of the body forming a straight line from shoulder to ankle. Isometrically contract the
abdominals and obliques, do not allow the midsection to sag or bend. Hold this position.
Repeat this sequence with the opposite (right) side of the body.

MIDSECTION
LOW BACK
GOOD MORNINGS w/SANDBAG
Begin with the feet approximately shoulder width apart and flat on the floor. Keep chest, shoulder and head
upright. Knees should be slightly bent and the back flat.
Hold weighted object tight and close to the upper chest and shoulder region. If using a barbell, place on the
back of the shoulders holding onto the bar at the sides.
Slowly and under control bend at the hips (eccentric/negative contraction of low back and hamstring muscles)
lowering the upper torso until it is parallel to the ground. Back must remain flat and head upright.
Slowly and under control, (concentric/positive contraction of low back and hamstring muscles) return to the
start position. Repeat.
This exercise can be performed with various forms of resistance. (GOOD MORNINGS w/ BODY ARMOR)

MIDSECTION
LOW BACK
REDCORD REVERSE PLANK (BRIDGE)
Adjust the height of the Redcord so the loops or sling are about twelve to sixteen inches off the ground.
Begin lying on your back with ankles in the loops or sling of the Redcord. Arms are crossed on your chest.
Start by raising the hips and low back off the ground so the body forms a straight line from ankles to
shoulders. Isometrically contract the muscles of the low back and abdominals. Do not allow the midsection to
sag or bend. Hold this position.

FULL BODY
FARMER’S WALK
w/SANDBAGS
Select a weight (resistance) that will be challenging but you can handle safely.
Be sure to bend at the knees while keeping your arms at your sides and back straight when picking up the
weight.
Begin by grasping the weight with your hands and standing up.
Start by holding the weights at your sides with arms extended. Keep your back straight with your shoulders
and head up. Try to breathe normally, do not hold your breath.
Execute the exercise by walking forward while keeping correct body alignment.
Perform for the prescribed number of repetitions or the required amount of time or distance.
RETURN TO HOME RETURN TO FULL BODY STRENGTH

FULL BODY
PUSH PRESS
w/BODY ARMOR
w/SANDBAG
Begin with feet approximately shoulder width apart. Keep chest, shoulders and head upright and torso erect.
Hold weighted object at shoulder level.
Perform a counter movement by bending at the hips and knees slightly. Drive the legs upward and forcefully
extend the arms overhead.
Lower the weighted object to the shoulders. Repeat.
Ensure elbows remain in front of the shoulders when performing shoulder press exercises. Arms must remain
in front of the ears throughout range of motion.
RETURN TO HOME RETURN TO FULL BODY STRENGTH

LANDING PROGRESSION
PROPER LANDING TECHNIQUES
Proper Landing Technique Side View
Landing technique is the same for all types of surfaces, weight load and jump heights. Muscle strength and
joint flexibility are very important in attaining proper landing technique or posture. The balls of the feet must
make contact first then weight should be transferred to the heels. Feet must be approximately hip width
apart. Knees must be in line with the toes, not collapsed in or bowed out. Bend or flex at the ankle, knee and
hip joints. The glutes and hips must be back. Back must be flat with shoulders slightly forward. The coaching
cue is “soft quiet landing.” Learning proper landing techniques will allow the body to apply the force over a
longer period of time. Do not land with “stiff” legs.
Examples of improper landings:
1. Knees In FRONT VIEW SIDE VIEW

2. Knees Out FRONT VIEW SIDE VIEW
3. Bending Over FRONT VIEW SIDE VIEW
4. Stiff Landing FRONT VIEW SIDE VIEW
5. One-Legged FRONT VIEW SIDE VIEW
RETURN TO HOME RETURN TO LANDING AND REACTING DRILLS

LANDING PROGRESSION
PROPER LANDING TECHNIQUES
Proper landing technique must be learned in the appropriate progression. Landing with proper technique
reduces the forces encountered by the involved joints. Begin by jumping from and landing on the ground and
progress to small incremental increases in the height of the objects from which a jump is performed. The type
of surface in which the landing occurs must progress from a soft and forgiving environment (grass or mat) to
one which may be encountered during training or operations (dirt or gravel). Avoid landing on very hard
surfaces such as concrete or asphalt. Proper landing technique must be perfected with body weight prior to
adding extra weight such as the IBA. In review, landing technique is perfected from ground a jump and
landing to a height jump then landing, from soft to solid surface and from body weight to eventually fully
weighted IBA.
Landing progression:
1. Front Drop Landing, Soft Surface without IBA 12 inch 18 inch 24 inch 30 inch 36 inch
2. Lateral Drop Landing, Soft Surface without IBA 12 inch 18 inch 24 inch 30 inch 36 inch
3. Front Drop Landing, Hard Surface without IBA 12 inch 18 inch 24 inch 30 inch 36 inch
4. Lateral Drop Landing, Hard Surface without IBA 12 inch 18 inch 24 inch 30 inch 36 inch
5. Front Drop Landing, Soft Surface with IBA 12 inch 18 inch 24 inch 30 inch 36 inch
6. Lateral Drop Landing, Soft Surface with IBA 12 inch 18 inch 24 inch 30 inch 36 inch
7. Front Drop Landing, Hard Surface with IBA 12 inch 18 inch 24 inch 30 inch 36 inch
8. Lateral Drop Landing, Hard Surface with IBA 12 inch 18 inch 24 inch 30 inch 36 inch

LANDING AND REACTING DRILLS
FRONT STEP UP WITH FRONT DROP LANDING (FSU w/ FDL)
WITHOUT IBA WITH IBA
These drills can be performed on their own or in place of an exercise(s) in the IBA workout. Landing
techniques must be properly executed prior to performing the specific reaction.
Two boxes or platforms are placed approximately one yard apart. The boxes or platforms may be different
sizes.
Start by standing with feet approximately hip/shoulder width apart on the outside of and facing the first box
or platform (you will see both boxes or platforms). Begin by stepping on the first box, next jump off the
opposite side and execute a proper landing. Immediately step on the second box and jump off the opposite
side, executing a proper landing. Perform a 180 degree turn and immediately step back on the second box.
Jump off the opposite side and execute a proper landing, immediately step on the first box. Next jump off the
first box, execute a proper landing and perform a 180 degree turn. Continue this sequence. Repeat for
prescribed amount of time.

LATERAL STEP UP WITH LATERAL DROP LANDING (LSU w/LDL)
Two boxes or platforms are placed approximately one yard apart. The boxes or platforms may be different
sizes.
Start by standing with feet approximately hip/shoulder width apart on the outside of and laterally to the first
box or platform (the boxes or platforms will be at your side). Begin by laterally stepping on the first box, next
laterally jump off the opposite side and execute a proper landing. Immediately, step laterally on the second
box and jump off the opposite side, executing a proper landing. Reverse direction and immediately step
laterally back on the second box. Jump laterally off the opposite side and execute a proper landing,
immediately step laterally on the first box. Next, jump laterally off the first box executing a proper landing.
Continue this sequence. Repeat for prescribed amount of time.

FRONT DROP LANDING WTH AGILITY (FDL w/AGILITY)
Place three boxes or platforms in a line approximately five to seven yards apart. The two end boxes or
platforms will be two or three feet ahead of the other. As an example, the box or platform on the left will be
two or three feet ahead of the middle box. The box or platform on the right will be two or three feet ahead of
the box or platform on the left. This enables the exerciser to sprint directly to the next box or platform after
landing from the previous box or platform. The boxes or platforms may be different sizes.
Start by standing with feet approximately hip/shoulder width apart on the middle box or platform. One box or
platform will to the left and the second will be to the right. Begin by jumping off the middle box or platform,
execute a proper landing, then make a one quarter turn to the left and sprint (five to seven yards) to and step
on top of the second box or platform. Execute a one quarter turn to the right on top of the second box or
platform and immediately jump off ensuring a proper landing. Make a one quarter turn to the right and sprint
(ten to fourteen yards) to and step on the third box or platform. Execute a one quarter turn to the left on top
of the third box or platform and immediately jump off ensuring a proper landing. Make a one quarter turn to
the left and sprint the last ten to fourteen yards. This completes one full repetition of the exercise. Continue
this sequence repeating for the desired amount of repetitions or prescribed amount of time.

IBA TRAINING
IBA WORKOUT
The IBA workout is performed in pairs of exercisers and consists of fifteen exercises. All exercises are
performed using proper form with safety as the number one priority. Prior to execution of the IBA workout
ensure a thorough and proper warm up is performed.
Each pair of exercisers begins at a different exercise and rotates to the next exercise after completion. The
first exerciser begins execution when instructed. The exercise is performed for 45 seconds. Once the first
exerciser is finished, the second exerciser has 15 seconds to assume the starting position. The second
exerciser begins execution when instructed. The exercise is performed for 45 seconds. Once the second
exercise is finished, the pair has 15 seconds to rotate too the next exercise and assume the starting position.
This sequence is continued until the pair of exercisers has completed all fifteen exercises. Each exerciser will
perform an exercise for 45 seconds and have 1:15 minutes to recover before the start of the next exercise.
The chart shows the breakdown of the exercises and performance time.
Exerciser Exercise Time (sec) Exerciser Exercise Time (sec)

#1 SQUAT UNDER 45 #1 FARMERS WALK 45
Switch 15 Switch 15
#2 SQUAT UNDER 45 #2 FARMERS WALK 45
Switch 15 Switch 15
#1 NEGATIVE DIPS (5 COUNT) 45 #1 45* PULL-UP 45
Switch 15 Switch 15
#2 NEGATIVE DIPS (5 COUNT) 45 #2 45* PULL-UP 45
Switch 15 Switch 15
#1 LUNGES - ALT 45 #1 STAIR CLIMB 45
Switch 15 Switch 15
#2 LUNGES - ALT 45 #2 STAIR CLIMB 45
Switch 15 Switch 15
#1 NEGATIVE CHINS (5 COUNT) 45 #1 ROWER 45
Switch 15 Switch 15
#2 NEGATIVE CHINS (5 COUNT) 45 #2 ROWER 45
Switch 15 Switch 15
#1 IBA SQUATS 45 #1 INCLINE -TMILL (15%, 4.0 MPH) 45
Switch 15 Switch 15
#2 IBA SQUATS 45 #2 INCLINE -TMILL (15%, 4.0 MPH) 45
Switch 15 Switch 15
#1 INCLINE ABDOMINALS 45 #1 IBA PUSH-UPS 45
Switch 15 Switch 15
#2 INCLINE ABDOMINALS 45 #2 IBA PUSH-UPS 45
Switch 15 Switch 15
#1 LDL SHUFFLE w/IBA 45 #1 FDL SPRINT-SQUARE w/IBA 45
Switch 15 Switch 15
#2 LDL SHUFFLE w/IBA 45 #2 FDL SPRINT-SQUARE w/IBA 45
Switch 15 Switch 15
#1 SB TRANSFER (30,40,30,40) 45
EXERCISE = 45sec TOTAL = 11:15min
Switch 15
REST = 1:15min TOTAL = 18:30min #2 SB TRANSFER (30,40,30,40) 45
TIME TO COMPLETE IBA TRAINING WORKOUT 29:45 min
RETURN TO HOME RETURN TO IBA TRAINING
IBA TRAINING
IBA WORKOUT EXERCISE DESCRIPTION
1. SQUAT UNDER
Start by standing laterally to a bar or object approximately shoulder height. This will vary depending on the
height of the exerciser. When performing this exercise, keep the head and shoulders up and back flat. Squat
under the bar or object using the legs by bending at the hips and knees.
Begin by laterally stepping to the opposite side of the bar or object with the inside leg. Step and squat at the
same time ensuring the hips drop down and back. This will enable the exerciser to maintain a flat back with
the head and shoulders up. Do not drop the head or bend forward at the waist. Once solid contact with the
ground occurs, laterally move the back leg next to the inside leg. Completely stand up on the opposite side of
the bar or object before executing the movement in the opposite direction. Perform for 45 seconds.
2. NEGATIVE DIPS (5 COUNT)
Start by grasping the dip bars with arms extended downward while the weight is fully supported by the lower
body. When performing this exercise, keep the head and shoulders up. Begin by disengaging the lower body
using the arms to support the entire weight; do not “lock out,” elbows must remain slightly bent. Slowly lower
your body until the triceps, upper arm, is slightly past parallel. This should take approximately 5 seconds (5
count). Use the lower body to achieve the starting position and repeat. Perform for 45 seconds.

IBA TRAINING
3. LUNGES - ALTERNATING
Start by standing with feet approximately shoulder or hip width apart and hands on the hips. When
performing this exercise, keep the head and shoulders up and back flat. The knee must remain in line with
and over the center of the foot when in the full lunge position.
Begin by taking a long step forward, ensuring the knee remains in line and over the center of the foot. Once
the foot makes solid contact with the ground, the hips drop straight down toward the ground until the
quadriceps is parallel with the ground. Be careful not to bang the opposite knee on the ground. Push off the
front leg placing your foot back to the start position. Perform with the opposite leg. Repeat this sequence
and perform for 45 seconds. Hands must remain on hips while keeping the head and shoulders up and back
flat.
4. NEGATIVE CHINS (5 COUNT)
Start by grasping the chin up bars with palms facing toward the body or each other while the weight is fully
supported by the lower body. Begin by jumping or climbing to a full chin up position, the chin should be
slightly above the height of the bar. Pause momentarily then slowly lower your body until the arms are fully
extended. This should take approximately 5 seconds (5 count). Jump or climb back up to a full chin up
position and repeat the sequence. Perform for 45 seconds.

IBA TRAINING
5. IBA SQUATS
Start by standing with feet approximately shoulder or hip width apart and hands on the head. When
performing this exercise, keep the head and shoulders up and back flat. The knees must remain in line with
and over the center of the foot when in the full squat position. The feet must remain flat on the ground. The
first action of this exercise is moving the hips/butt back prior to the lowering phase.
While remaining under control, lower yourself until the quads are parallel to slightly past parallel to the
ground. Push through the heels returning to the starting position. Do not bounce out of the squat position.
Repeat this sequence. Perform for 45 seconds.
6. INCLINE ABDOMINALS
Start in the “up” or flexed position, you may hold on to the bars to support the weight prior to beginning the
exercise. Ensure the feet are properly hooked into the supports.
With arms across the chest, begin by slowly lowering the upper body until the lower part of the IBA touches
the incline board. Immediately contract the abdominal muscles flexing the upper body and returning to the
start position. Ensure the hips remain in contact with the abdominal board. When the exerciser can no longer
lift (contract) their upper body to the start position, the partner will assist, and the exerciser will continue to
perform the lowering phase (negative) of the exercise. Repeat this sequence. Perform for 45 seconds.

IBA TRAINING
7. LATERAL DROP LANDING (LDL) SHUFFLE w/ IBA
Place two boxes or platforms approximately five to seven yards apart. The height of the boxes or platforms
may vary. Initial box or platform height must be low (approximately 12 inches) then eventually progress to a
relatively higher point after adaptation. Start with feet approximately shoulder or hip width apart standing
next to the first box.
Begin by laterally stepping on the first box. Next laterally jump off the box landing on both feet while
absorbing the forces with both legs. Back must remain flat with head and shoulders up. While in a proper
athletic position, bend at the hips and knees, head and shoulders up and back flat, shuffle to the second box.
Do not cross the feet. Upon reaching the second box, laterally step on to and then off the other side. Reverse
direction and laterally step back on the second box, then jump off the other side landing on both feet while
absorbing the forces with both legs. Shuffle to the first box and continue this sequence of events. Repeat for
45 seconds. Ensure foot is securely placed on top of box prior to stepping up.

IBA TRAINING
8. FARMERS WALK
Place two cones or markers seven to ten yards apart. Place two weighted objects, sandbags or water cans,
beside one of the cones or markers. Maintain proper walking posture throughout execution of the exercise.
Bend at the hips and knees using the legs to pick up weighted objects prior to executing the exercise.
Begin by picking up the weighted objects and holding them at your side. Walk as fast as possible from the first
cone or marker to and around the second and back. Continue this sequence. Perform for 45 seconds.
9. 45° PULL-UP
The length of the rope, cord, redcord or TRX will be such that allows the exerciser to attain full arm extension
without the back making contact with the floor or ground. Any grip that the exerciser is comfortable with may
be used. Start in a seated position grasping the cords with both hands. Next, form a straight line with your
body ensuring only the heels are in contact with the ground and the arms are fully extended from the cords
(upside down push up position).
Begin by pulling the upper body, using the upper back and biceps muscles, towards the end of the cords.
Ensure full range of motion is achieved. Momentarily pause in the fully contracted position, and then slowly
lower yourself back to the start position. Arms must reach full extension prior to repeating the sequence.
Once the exercise begins, the back and legs should not make contact with the ground. Perform for 45
seconds.

IBA TRAINING
10. STAIR CLIMB
Start at the bottom of a set of stairs. The number of stairs may vary. When performing the exercise, ensure
the upper torso remains erect and use a natural arm swing to assist in the execution. Each foot must be
securely planted prior to ascending or descending the stairs.
Begin by ascending the stairs as fast as possible without running. Once at the top, turn around and descend to
the bottom. Repeat this sequence. Perform for 45 seconds.
11. ROWER
Start with both feet in the straps, knees bent, arms extended and body leaning slightly towards the flywheel.
Begin by straightening the legs and swing back to just past vertical. Arms should be straight and shoulders
relaxed. Next, using arms and shoulders, pull the handle towards the abdomen. Legs should be straight and
back should be leaning slightly back. Extend arms, lean slightly forward, then bend your knees back to the
start position. This is one stroke, repeat sequence as fast as possible while maintaining proper form. Perform
for 45 seconds.

IBA TRAINING
12. INCLINE WALK (TMILL)
This activity simulates walking up a steep hill. If you do not have access to a treadmill, you can simply walk up
a steep hill. You will be walking at a fast past. Try to keep as normal of a walking gait as possible. It will feel
natural to lean into the hill; try not to lean too much. You may also need to shorten your steps. Look ahead,
keep your shoulders relaxed and use your arms. Do not hold on to the treadmill railings (unless you need to
stop yourself from falling).
13. IBA PUSH-UPS
Start in a normal push up position. Begin by lowering (eccentric/negative contraction) your body slowly and
under control until the triceps (upper arm) are parallel to slightly past parallel with the ground.
extension is achieved. Repeat this sequence. This is a more advanced exercise and may be challenging for
some people. If proper form cannot be maintained, exerciser may drop down to the knees in a modified push-
up position. Perform for 45 seconds.

IBA TRAINING
14. FRONT DROP LANDING (FDL) SPRINT-SQUARE w/ IBA
Place four boxes or platforms in a square approximately seven to ten yards apart. The height of the boxes or
platforms should vary. Start with feet approximately shoulder or hip width apart standing on the outside of
the square facing the first box.
Begin by stepping onto the first box. Jump off the box landing on both feet while absorbing the forces with
both legs. As soon as you land, sprint to the box in front of you. Step up onto the box, make a ¼ turn (to face
the rest of the square) and jump down from the box. As soon as you land, sprint to the box in front of you.
Step up onto the box, make a ¼ turn and jump down from the box. As soon as you land, sprint to the box in
front of you. Step up onto the box, make a ¼ turn and jump down from the box. As soon as you land, sprint to
the box in front of you. This should be the first box you stepped onto. Repeat this sequence. Perform for 45
seconds. Ensure foot is securely placed on top of box prior to stepping up.

IBA TRAINING
15. SB TRANSFER
Place four sandbags or weighted objects in a line approximately 10- 15 yards away from a bench or platform.
The height of the bench or platform may vary. Initial bench or platform height must be low (approximately 12
inches) then eventually progress to a relatively higher point after adaptation. Initial sandbag weight must be
light (~30 lbs.) then eventually progress to a heavier weight.
Begin by bending the hips and knees to pick up the first sandbag with two hands. Walk quickly over to the
bench or platform and place the weight on the bench. Turn and walk back quickly to the starting point. Bend
at the knees and hips to pick up the second weight with both hands. Repeat previous sequence until all
weights have been placed on the bench. If time has not elapsed when all sandbags have been placed on the
bench, begin taking sandbags from the bench back to the starting point, one at a time, in the reverse
sequence. Perform for 45 seconds.

CONDITIONING
INTERVAL TRAINING
800 METER INTERVAL
Interval training is defined as working for a period of time at 90%-95% maximum heart rate followed by a
period of rest in order to optimize VO2 max. This type of training is very demanding but it is not performed at
top speed. The work to rest ratio is 1:1 or slightly less. For example, if an interval run takes 4:30 minutes to
complete the rest/recovery duration must be 4:00 – 4:30 minutes. The duration of an interval run should be
between 3:00 – 5:00 minutes. It should not exceed 5:00 minutes, after which leads to a great accumulation of
lactate. This extra accumulation of lactate will interfere with the effectiveness of subsequent interval runs and
possibly delay recovery.
We perform interval runs on a track for ease of implementation and supervision. An estimated distance is
selected which will allow for proper interval run time based on previous information and experiences. After a
proper and thorough warm up, the exerciser will run for a predetermined distance (keep in mind work time is
the goal) and then rest before repeating. This sequence is performed three to five times for a total work time
of 20 – 30 minutes.
Interval runs may be performed on the street or running path. In this case, interval time is the only variable
manipulated.
Keys to interval training: 1. run between 3-5 minutes; 2. rest/recovery periods are equal to or slightly less than
the run interval; 3. keep a proper and consistent pace.
RETURN TO HOME RETURN TO CONDITIONING

CONDITIONING
SHUTTLES
300 YARDS = 6 REPS 150 YARDS = 3 REPS 50 YARDS = 1 REP
Shuttle runs involve sprinting from one cone/marker to another cone/marker and back until the desired
distance is covered and then resting before beginning another shuttle. Repeat this sequence until the desired
number of shuttle runs is completed.
Set up cones or markers 25 yards apart. Be sure you are adequately warmed up before performing shuttle
runs.
Sprint from one cone, touching the line with your foot, and back (50 yards). This is one repetition. Perform
the required number of repetitions to complete the desired distance.
400 yards = 8 reps, 300 yard = 6 reps, 250 yards = 5 reps, 200 yards = 4 reps, 150 yards = 3 reps, 100 yards = 2
reps, 50 yards = 1 rep
Sprint as fast as possible for the desired distance. Rest interval should range from about 1-3 times it takes to
finish. Example: If it takes 60 sec to run the 300 yard shuttle, the rest time can vary but an adequate rest time
is between 2:30-3:00 minutes.

CONDITIONING
30 YARD SHORT SHUTTLE
30 YARD SHORT SHUTTLE
Set up 4 cones/markers at 5 yard increments. The cones/markers will take up a distance of 15 yards. They are
placed at the 0 yard line, 5 yard line, 10 yard line and the 15 yard line.
Be sure you are adequately warmed up before performing shuttle runs.
Begin standing at the 5 yard line. Start by sprinting to the 10 yard line touching it with your hand. Change
direction and sprint 10 yards to the 0 yard line, touching it with your hand. Change direction again and sprint
through the 15 yard line. This sequence completes one 30 yard short shuttle.
Begin the next short shuttle starting at the 10 yard line. Start by sprinting to the 5 yard line touching it with
your hand. Change direction and sprint 10 yards to the 15 yard line, touching it with your hand. Change
direction again and sprint through the 0 yard line. This sequence completes a second 30 yard short shuttle.
Perform the required number of repetitions to complete the workout.
Sprint and change direction as fast as possible. The rest interval should be between 30 – 40 seconds.

CONDITIONING
UPBACKS (5-10-15 YARDS)
Set up 4 cones/markers at 5 yard increments. The cones/markers will take up a distance of 15 yards. They are
placed at the 0 yard line, 5 yard line, 10 yard line and the 15 yard line.
This exercise consists of three movement patterns. Pattern #1, sprint-backpedal. Pattern #2, shuffle. Pattern
#3, carioca. Perform the three movement patterns four times for a total of twelve repetitions. Goal time for
completing one repetition/pattern is 16-23 seconds. Rest interval between repetitions is 50 seconds.
Perform pattern #1 (sprint-backpedal) by starting at the 0 yard line and sprinting to the 5 yard line.
Immediately backpedal five yards to the start line. Then, sprint to the 10 yard line, immediately backpedal to
the start line. Next, sprint to the 15 yard line, immediately backpedal to the start line. This concludes the first
repetition. Rest for 50 seconds before starting pattern #2.
Perform pattern #2 (shuffle) by starting at the 0 yard line. Lateral shuffle to the 5 yard line and back to the
start line. Immediately lateral shuffle to the 10 yard line and back to the start line. Then lateral shuffle to the
15 yard line and back to the start line. Lateral shuffle both directions when performing this pattern. This
concludes the second repetition. Rest for 50 seconds before starting pattern #3.
Perform pattern #3 (carioca) by starting at the 0 yard line. Carioca to the 5 yard line and back to the start line.
Immediately carioca to the 10 yard line and back to the start line. Carioca to the 15 yard line and back to the
start line. Carioca both directions when performing this pattern. This concludes the third repetition. Rest for
50 seconds before starting pattern #1.

CONDITIONING
CONDITIONING LADDER
CONDITIONING LADDER = 1100 YARDS TOTAL
An area one hundred yards long is needed to perform this exercise. Set up cones or markers every ten yards,
up to 100 yards. Be sure you are adequately warmed up before performing the conditioning ladder.
The Conditioning Ladder involves sprinting from one cone/marker to another cone/marker and back. This
sequence completes one repetition. Rest the appropriate amount of time before starting the subsequent
repetition. The rest period starts at 60 seconds and decreases 5 seconds after each repetition. Sprint each
repetition as fast as possible. A total of ten repetitions must be completed to successfully finish one
conditioning ladder.
Repetition #1 – sprint 100 yards and back (200 yards total). Rest for 60 seconds.
Repetition #10 – sprint 10 yards and back (20 yards total). Completion of Conditioning Ladder.

CONDITIONING
SPRINTS
40 YARD SPRINT 80 YARD SPRINT
Sprints involve running from one cone/marker to another cone/marker then resting. Repeat this sequence
until the desired number of sprints is completed.
Set up cones or markers the desired distance. Example: 40 yard sprint – place cones/markers 40 yards apart.
Sprint from one cone/marker to the other (1 repetition), rest for the predetermined period. Repeat for the
desired amount of repetitions.
Distances of the sprints are dependent on the emphasis of the training. Sprint distances can range from 10
yards to 440 yards.

AGILITY DRILLS
AGILITY LADDER DRILLS
1 FOOT PER SQUARE - RUN
Start from a distance of three to five yards from the first rung of the ladder.
Run the three to five yards to the first square of the ladder.
Continue running through the ladder, as fast as possible, placing one foot in each square.
Upon completion of the ladder, accelerate three to five yards to the finish.
Repeat for the prescribed number of repetitions.
When performing a ladder drill for the first time start slowly and ensure correct sequence then increase the
pace or speed of execution.
RETURN TO HOME RETURN TO AGILITY LADDER DRILLS

AGILITY DRILLS
2 FEET PER SQUARE - RUN
Start from a distance of three to five yards from the first rung of the ladder.
Run the three to five yards to the first square of the ladder.
Continue running through the ladder, as fast as possible, placing both feet in each square.
Upon completion of the ladder, accelerate three to five yards to the finish.

AGILITY DRILLS
ICKY SHUFFLE
Start on the left side of the ladder.
With the inside foot (right foot), laterally step inside the first square of the ladder. The left foot then follows
the right foot inside the first square.
Next, with the right foot, laterally step outside the ladder (right side). Advance the left foot to the next square
of the ladder.
Move the right foot to the square the left foot occupies.
With the left foot, laterally step to the outside (left side) of the ladder. Advance the right foot to the next
square.
Repeat the sequence until the end of the ladder. Accelerate three to five yards to the finish.

AGILITY DRILLS
CROSSOVER RUN
Begin on the side of the ladder (in this case, the right side).
Cross your right foot over your left foot landing the right foot in the first square.
Bring your left foot around the right foot landing the left foot outside the second square of the ladder.
Bring your right foot around your left foot landing the right foot inside the third square.
Repeat this sequence until the last square of the ladder is completed.
After the last square is completed, accelerate three to five yards to the finish.
Remember, when starting on the right side of the ladder, the right foot will always land inside a square. When
starting on the left side of the ladder, the left foot will always land inside a square.

AGILITY DRILLS
LATERAL HOP
Begin facing the length of the ladder with one foot (right foot) in the center of the first square and the left foot
next to the right foot outside the ladder.
Hop laterally and diagonally to the right landing with the left foot inside the second square and the right foot
outside the ladder.
Next, hop laterally and diagonally to the left landing with the right foot inside the third square and the left foot
outside the ladder.
After the last square is completed, accelerate three to five yards to the finish.

AGILITY DRILLS
2 IN – 2 OUT
Begin standing on the side of the ladder facing the ladder.
Step forward with the lead foot (in this case the right foot) into the first square of the ladder. The left foot
follows the right foot into the first square.
Step back and diagonally with the right foot so it lands outside the second square. The left foot follows the
right foot back and diagonally to the outside of the second square of the ladder.
After the last square is completed, open the hips (quarter turn) and accelerate three to five yards to the finish.
Remember to perform this pattern in both directions, moving to your right and left. This enables both the
right and left foot to be the lead foot.

AGILITY DRILLS
SCISSOR
Begin standing to the side of the ladder with the lead foot (in this case the right foot) in the first square and
the left foot outside the first square of the ladder.
Perform a front to back scissor motion with your feet, moving both feet at the same time.
The right foot (lead foot) moves back and diagonally in front of the second square. The left foot replaces the
right foot in the first square.

AGILITY DRILLS
SIDE SHUFFLE
Begin standing sideways to the first rung of the ladder.
Laterally move the foot closest to the first rung of the ladder (in this case, the right foot), into the first square
of the ladder.
Laterally move the left foot next to the right foot inside the first square of the ladder. Both feet should be
inside the first square of the ladder.
Laterally move the right foot into the second square of the ladder, followed by the left foot.

AGILITY DRILLS
CARIOCA
Begin standing sideways to the first square of the ladder.
Begin by moving outside foot - left foot - (foot farthest from first rung of ladder) in front of (crossing over) the
right foot and into the first square of the ladder.
Place the right foot into the second square of the ladder.
Next, move the left foot behind the right into the following square of the ladder.

AGILITY DRILLS
SIDE RIGHT IN
Begin standing on the side and facing the ladder.
Step with your lead foot (in this case, the right foot), into the first square of the ladder.
Step over the first square of the ladder with your left foot landing on the other side of the ladder.
Laterally move your right foot to the second square of the ladder.
Step backward and diagonally with your left foot over the ladder and in front of the second square (on the
outside of the ladder). Laterally move your right foot to the third square of the ladder.
The right foot is always in a square and the left foot is always on the outside of the ladder.

AGILITY DRILLS
SIDE LEFT IN
Begin standing on the side and facing the ladder.
Step with your lead foot (in this case, the left foot), into the first square of the ladder.
Step over the first square of the ladder with your right foot landing on the other side of the ladder.
Laterally move your left foot to the second square of the ladder.
Step backward with your right foot over the ladder and in front of the second square (on the outside of the
ladder). Laterally move your left foot to the third square of the ladder.
The left foot is always in a square and the right foot is always on the outside of the ladder.

AGILITY DRILLS
CONE DRILLS
SQUARE AGILITY DRILLS
Cones are set five yards apart in the shape of a square. Number of cones needed: 4. Total: 20 yards.
Start/finish at the same cone. Be sure to go around all cones not in front of them.
Begin sprinting five yards to the first cone, laterally shuffle to the next cone, back pedal to the next cone and
laterally shuffle to the start/finish cone.
Emphasis is placed on quickness between cones and in change of direction. Maintain a low body position.
Various movement patterns can be performed.
Examples include but are not limited to:
Sprint-shuffle-back pedal-shuffle
Sprint-carioca-backpedal-carioca
Back pedal-shuffle-sprint-shuffle
Back pedal-carioca-sprint-carioca
Sprint-shuffle-back pedal-carioca
Back pedal-shuffle-sprint-carioca
Sprint-carioca-back pedal-shuffle
Back pedal-carioca-sprint-shuffle
RETURN TO HOME RETURN TO CONE DRILLS

AGILITY DRILLS
CONE DRILLS
TRIANGLE AGILITY DRILLS
Cones are set in the shape of a triangle. The top of the triangle is ten yards long and the sides of the triangle are seven yards long.
Set the cones up the same way as the T drill. This drill is run in a triangle pattern.
Number of cones needed: 4.
Distance: top length-ten yards, sides 7 yards. Total: 24 yards.
Begin at the corner,start/finish, cone.
Sprint (right) to the top corner cone.
Shuffle (left) to the far top corner cone.
Back pedal to the start/finish cone. You have completed one pattern. Be sure to go around all cones.
Note: alternate start directions going both right and left.
Sprint-shuffle-back pedal Back pedal-shuffle-sprint
Sprint-carioca-back pedal Back pedal-carioca-sprint
START FACING THE INSIDE OF THE TRIANGLE START FACING THE OUTSIDE OF THE TRIANGLE
Shuffle-sprint-shuffle Shuffle-back pedal-shuffle
Carioca-sprint-carioca Carioca-back pedal-carioca
Shuffle-sprint-carioca Shuffle-back pedal-carioca
Carioca-sprint-shuffle Carioca-back pedal-shuffle

AGILITY DRILLS
CONE DRILLS
T – AGILITY DRILLS
Cones are set five yards apart in the shape of a T. Number of cones needed: 4.
Distance: 5 yards-5 yards-10 yards-5 yards-5 yards. Total: 30 yards.
Start/finish cone is the vertical end of the T. When performing the drill, go around the center cone not in
front.
Begin on the left side of the start/finish cone. Sprint five yards to the center cone. Once past the center cone,
laterally shuffle five yards to the right.
Change direction and laterally shuffle ten yards to the left.
Change direction, laterally shuffle five yards to the right towards the center cone.
Go around the center cone and backpedal five yards to the start/finish cone.
Sprint-shuffle-shuffle-shuffle-back pedal Shuffle-sprint-back pedal-sprint-shuffle
Back pedal-shuffle-shuffle-shuffle-sprint Shuffle-back pedal-sprint-back pedal-shuffle
Sprint-carioca-carioca-carioca-back pedal Carioca-sprint-back pedal-sprint-carioca
Back pedal-carioca-carioca-carioca-sprint Carioca-back pedal-sprint-back pedal-carioca
Sprint-shuffle-carioca-shuffle-back pedal
Sprint-carioca-shuffle-carioca-back pedal RETURN TO HOME RETURN TO CONE DRILLS

AGILITY DRILLS
CONE DRILLS
PRO AGILITY DRILL
Cones are set five yards apart in a straight line. Number of cones needed: 3.
Run distance: 5 yards-10 yards-5 yards. Total: 20 yards.
Start in a two point stance in front of the center cone straddling the line. This is the start/finish line.
Sprint to the right five yards and touch the line with your right hand.
Change direction, sprint ten yards to the farthest cone. Touch the line with your left hand.
Change direction, sprint five yards through the start/finish line.
The “Pro Agility Drill” is performed as described above, but you can execute this drill using a variety of
movement patterns.
Various movement patterns include:
Back pedal-sprint-back pedal
Sprint-back pedal-sprint
Shuffle-shuffle-shuffle
Carioca-carioca-carioca
Shuffle-carioca-shuffle
Carioca-shuffle-carioca

AGILITY DRILLS
DOT DRILLS
2, 1, 2
Stand at one end of the dot drill facing the center dot with your right foot on the right dot and left foot on the
left dot.
Jump forward, bringing your feet together, landing on the center dot.
Jump forward again, spreading your feet apart, and landing with one foot on each of the farthest dots.
Jump backward, bringing your feet together, landing on the center dot.
Jump backward again, spreading your feet apart, landing on the starting dots.
Repeat this sequence for the desired duration of the drill.
Perform the drill as quickly as possible.
When performing a dot drill for the first time start slowly and ensure correct sequence then increase the pace
or speed of execution.
RETURN TO HOME RETURN TO DOT DRILLS

AGILITY DRILLS
DOT DRILLS
2, 1, 2 w/ 180° Turn
left dot.
Jump making a 180: turn landing on the same dots. You should be facing the opposite direction.
Jump forward again, spreading your feet apart, landing on the starting dots.
Jump making a 180: turn landing on the same dots. You should be facing the opposite direction.

AGILITY DRILLS
DOT DRILLS
2, 1, 2 ALTERNATING RIGHT AND LEFT
left dot.
Jump forward landing on the center dot with your right foot only.
Jump backward landing on the center dot with your left foot only.
Jump backward again, spreading your feet apart, landing on the starting dots.
Determine which foot will land on the center dot when jumping forward and which foot will be landing on the
center dot when jumping backward. Always land on the same foot when jumping forward and the opposite
foot when jumping backward.
Add variety by changing the foot that lands on the center dot when jumping forward and backward.

AGILITY DRILLS
DOT DRILLS
FIGURE 8 (2 FEET)
Start at one end of the dot drill facing the center dot. Stand with both feet on one dot.
Jump forward and diagonally landing with both feet on the center dot.
Jump forward and diagonally landing with both feet on the corner dot.
Jump laterally landing with both feet on the corner dot opposite the one you just jumped from.
Jump backward and diagonally landing with both feet on the center dot.
Jump backward and diagonally again landing with both feet on the corner dot.
Jump laterally with both feet landing on the starting dot. You have now completed one figure eight.

AGILITY DRILLS
DOT DRILLS
FIGURE 8 (1 FOOT)RIGHT FOOT ONLY FIGURE 8 (1 FOOT)LEFT FOOT ONLY
Start at one end of the dot drill facing the center dot. Stand with either the right or left foot on the dot.
Jump forward and diagonally landing with one foot on the center dot.
Jump forward and diagonally landing with one foot on the corner dot.
Jump laterally landing with one foot on the corner dot opposite the one you just jumped from.
Jump backward and diagonally landing with one foot on the center dot.
Jump backward and diagonally again landing with one foot on the corner dot.
Jump laterally with one foot landing on the starting dot. You have now completed one figure eight.
Perform pattern with the left and right foot for the same duration.
or speed of execution. RETURN TO HOME RETURN TO DOT DRILLS
AGILITY DRILLS
DOT DRILLS
SQUARE (2 FEET)
Start at one end of the dot drill facing the center dot. Stand with both feet on one dot.
Jump forward landing with both feet on the corner dot.
Jump laterally landing with both feet on the corner dot opposite the one you just jumped from.
Jump backward landing with both feet on the corner dot.
Jump laterally landing with both feet on the starting dot. You have now completed one square.

AGILITY DRILLS
DOT DRILLS
SQUARE (1 FOOT) RIGHT FOOT ONLY SQUARE (1FOOT) LEFT FOOT ONLY
Start at one end of the dot drill facing the center dot. Stand with either the right or left foot on the dot.
Jump forward landing with one foot on the corner dot.
Jump laterally landing with one foot on the corner dot opposite the one you just jumped from.
Jump backward landing with one foot on the corner dot.
Jump laterally landing with one foot on the starting dot. You have now completed one square.
Perform pattern with the left and right foot for the same duration.

AGILITY DRILLS
DOT DRILLS
HAMMER TIME
left dot.
Jump, simultaneously moving one foot (in this case, right foot), forward and diagonally landing on the center
dot, and the other foot (left), behind the right foot landing on the corner dot that the right foot vacated.
Jump while simultaneously moving the right and left feet back to the start position. The right foot landing on
the right dot, and the left foot landing on the left dot.
Jump again, simultaneously moving the left foot forward and diagonally landing on the center dot, and the
right foot behind the left foot landing on the corner dot that the left foot vacated.
Jump while simultaneously moving the right and left feet back to the start position. The right foot landing on
the right dot, and the left foot landing on the left dot.

PLYOMETRICS
JUMP ROPE
2 FEET - JUMP ROPE LEFT FOOT – JUMP ROPE RIGHT FOOT – JUMP ROPE
Begin by holding the rope handles at your sides, with the middle of the rope behind your feet.
Swing rope over your head, moving hands, and rope, forwards.
Jump over rope.
Perform jumping with both feet at the same time or one foot at a time.
Perform exercise for desired duration.
RETURN TO HOME RETURN TO PLYOMETRICS / MB EXERCISES

PLYOMETRICS
VERTICAL JUMP
Begin standing with feet approximately shoulder or hip width apart, knees are slightly bent.
Start by bending slightly at the knees and hips (counter movement). Then swing your arms and jump as high
as possible. Keep your back straight and head and shoulders up.
Land with the balls of your feet making contact first and execute a successive jump immediately. Limit the
amount of time the feet are in contact with the ground between jumps.
Perform this exercise on softer forgiving surfaces such as grass or a gym floor while wearing good quality
athletic shoes.

PLYOMETRICS
TUCK JUMP
Begin standing with feet approximately shoulder or hip width apart, knees are slightly bent.
as possible bringing the knees to your chest. Keep your back straight and head and shoulders up.
Land with the balls of your feet making contact first and execute a successive jump immediately. Limit the
amount of time the feet are in contact with the ground between jumps.
athletic shoes.

PLYOMETRICS
BOX JUMP - 2 FEET
Begin standing in front of and facing the box or other sturdy object. Feet are approximately shoulder or hip
width apart, knees are slightly bent.
as possible. Keep your back straight and head and shoulders up.
Land with both feet all the way on the box. Use the legs to absorb the impact of landing (“soft landing”). Land
with the balls of the feet making contact first. Absorbing the impact of the landing will cause the body to end
up in a squat position. After landing, stand up straight to complete the box jump.
Step down backwards off the box and repeat the sequence.
Perform this exercise while wearing good quality athletic shoes.

PLYOMETRICS
LATERAL HOPS
Begin with feet directly below the hips and knees slightly bent.
Start by bending slightly at the knees and hips (counter movement). Then swing your arms and hop as far
laterally and as high as possible. Keep your back straight and head and shoulders up.
Land with both feet making contact with the ground at the same time. Immediately execute a successive hop,
limiting ground contact time.
After completing the required number of hops or distance, either change directions immediately or rest
before performing hops back to the start position.
athletic shoes.

PLYOMETRICS
LATERAL HOPS - CONE
Place cone or object at a distance which allows the exerciser to land approximately in the center of two
cones/objects without landing on top of them. Increase/decrease the intensity by adjusting the height or
spacing of the cones/objects.
Begin standing next to the cone or object with feet directly below the hips and knees slightly bent.
Start by bending slightly at the knees and hips (counter movement). Then swing your arms and hop as far
laterally and as high as possible over the cone/object. Keep your back straight and head and shoulders up.
Land between to cones/objects with both feet making contact with the ground at the same time .
Immediately execute a successive hop, limiting ground contact time.
After completing the required number of hops or distance, either change directions immediately or rest
before performing hops back to the start position.
athletic shoes.

PLYOMETRICS
LATERAL BOX SHUFFLE
Begin with one foot on the box (in this case left) and the opposite foot on the ground (in this case right).
Start by jumping laterally to the left. The right foot lands on top of the box while the left foot lands on the
floor on the opposite side of the box. Both feet should land at the same time.
Continue by immediately jumping laterally to the right. The left foot lands on top of the box while the right
foot lands on the floor on the opposite side of the box.
Execute this sequence spending a minimum amount of time on the floor between jumps.
Perform this exercise while wearing good quality athletic shoes.

PLYOMETRICS
PUSH UP W/ CLAP
Begin in a normal push up position. Ensure the body maintains a straight line from head to feet.
Start by lowering the body until the upper arm is at least parallel to the floor. Push off the floor as fast as
possible. As the body continues it’s upperward movement, clap the hands together in front of the body.
Next, quickly place the hands in the start position and catch the body before it contacts the ground. Repeat.
This exercise can also be performed with the knees on the ground or with the feet elevated off the ground.
Perform this exercise on softer forgiving surfaces such as grass, gym floor or a mat.

MEDICINE BALL EXERCISES
PULLOVER PASS
Begin by lying on your back with knees bent and feet flat on the ground. Extend the arms overhead while
holding on to the medicine ball. The medicine ball may be passed at a wall or a partner can stand by your feet
to catch the medicine ball.
Start by forcefully passing (throwing) the ball in the direction of the feet. Keep the arms extended throughout
the execution of the exercise and complete a follow through motion once the ball has left the hands. The
hands should end up touching the ground.
Retrieve the ball and repeat or have the partner lightly toss the ball back and repeat.

SIDE TOSS
Begin seated on the ground with legs extended to the front, hold the medicine ball in front of the body. The
medicine ball may be passed at a wall or a partner can stand by your side to catch the medicine ball.
Rotate the upper torso and mediceine ball to one side. Once full rotation occurs, change direction rotating the
upper torso quickly while tossing (throwing) the medicine ball to the side. Retrieve the ball and repeat or have
the partner lightly toss the ball back and repeat.
Perform this sequence tossing the medicine ball in both directions.

SIT UP TOSS
Begin in a normal sit up position, facing your partner with feet hooked. Hold the medicine ball above the
head.
Start by lowering, under control, the upper torso toward the ground while the medicine ball remains above
the head. After touching the ground execute a normal sit up while lightly tossing the medicine ball to the
partner. Continue the upward motion until the body is in the starting position. Hold that position until your
partner performs a sit up and tosses the medicine ball back.
The partner catches the medicine ball and performs the same sequence. Repeat.
Control the downward movement of the upper torso ensuring it does not bang/slap the ground.

PARTNER TWIST – SEATED
Begin seated on the ground, back to back with your partner while holding the medicine ball in front of the
body.
Start by rotating the upper torso one direction while the partner rotates the opposite direction. Once full
rotation occurs, pass the medicine ball to the partner and rotate the opposite direction.
The partner catches the medicine ball and rotates the upper torso in the opposite direction. Once full rotation
occurs, pass the medicine ball back and rotate the opposite direction. Repeat this sequence.

PARTNER TWIST - STANDING
Begin standing with feet shoulder/hip width apart knees slightly bent, back to back with your partner while
holding the medicine ball in front of the body.
Start by rotating the upper torso one direction while the partner rotates the opposite direction. Once full
rotation occurs, pass the medicine ball to the partner and rotate the opposite direction.
The partner catches the medicine ball and rotates the upper torso in the opposite direction. Once full rotation
occurs, pass the medicine ball back and rotate the opposite direction. Repeat this sequence.
This exercise can be performed with various forms of resistance. PARTNER TWIST - STANDING – WITH KEVLAR

MEDICINE BALL ROTATION
Begin seated on the ground with the legs extended or crossed while holding the medicine ball in front of the
body.
Start by rotating the upper torso one direction and placing the medicine ball on the ground behind you. Next,
fully rotate the upper torso in the opposite direction. While reaching behind your body, pick up the medicine
ball, change direction and rotate the upper torso. Once fully rotated, again place the ball on the ground
behind you. Repeat.
The medicine ball is always placed on the ground on one side of the body and picked up on the opposite side.
Perform this exercise in both directions. The medicine ball should be placed on the ground on the right side of
the body and picked up after the upper torso rotates left. Also, the medicine ball should be placed on the
ground on the left side of the body and picked up after the upper torso rotates right.

STATIC STRETCHES
STANDING CALF
Stretches the muscles that comprise the calf.
Beign by placing one foot in front of you. Lean forward, keeping both feet flat on the ground and your back
knee straight, until you feel tension in the calf muscles. Hold. Switch legs and repeat.
Hold the stretch between 15 and 30 seconds. Do not bounce. Breathe normally.
RETURN TO HOME RETURN TO STATIC STRETCHES

STATIC STRETCHES
STANDING HAMSTRING
Stretches the muscles that comprise the hamstrings (back of the legs).
Beign by placing your feet together and legs straight. Bend at the waist as far as possible until you feel tension
in the hamstring muscles. Try to touch your toes. Hold.

STATIC STRETCHES
GROIN STRETCH
START LEFT RIGHT
Stretches the muscles that comprise the groin/inner thigh.
Beign by placing your feet more than shoulder width apart. Lean your body weight to one side slightly
bending the knee. Keep the opposite leg extended (stretched groin) while keeping both feet flat on the
ground. Toes should be pointing forward. Hold. Switch legs and repeat.

STATIC STRETCHES
ABDOMINAL & LATISSIMUS STRETCH
LEFT RIGHT
Stretches the muscles that comprise the abdominal and latissimus (back).
Beign by placing your feet more than shoulder width apart. Lean your body weight to one side slightly
bending the knee while at the same time reach the opposite arm over your head until you feel tension. Keep
the opposite leg extended. Hold. Switch legs and repeat with the other arm.

STATIC STRETCHES
STRADDLE STRETCH (MIDDLE-LEFT-RIGHT-MIDDLE)
START MIDDLE LEFT RIGHT
Stretches the muscles that comprise the groin (inner thigh), hamstrings, abdominal/obliques and lower back.
Beign by placing your feet more than shoulder width apart. Bend at the waist (reaching down the middle) as
far as possible until you feel tension. Hold. Continue by reaching for your left foot, stop when you feel
tension. Hold. Switch sides, reaching for your right foot, stop when you feel tension. Hold. Finish by again
reaching down the middle. Hold.

STATIC STRETCHES
SAIGON SQUAT
Stretches the muscles that comprise the groin (inner thigh) and lower back.
Beign by placing your feet approximately shoulder width apart with toes pointed slightly outward. Squat
down keeping your feet flat on the ground. While keeping the back flat and head up, push out on the knees
with the elbows. Hold.

STATIC STRETCHES
HIP FLEXOR
Stretches the muscles that comprise the hip flexor (Iliopsoas).
Beign by placing one knee on the ground and the opposite foot in front of you. While keeping the back flat
and head up, lean forward (“roll forward”) until tension is felt in the hip flexor of the rear leg. Hold. Switch
legs and repeat.

STATIC STRETCHES
LATISSIMUS STRETCH
Stretches the muscles that comprise the back (latissimus).
Beign by kneeling on the ground with arms stretched out in front of you with palms on the ground. “Sit” back
on your heels while keeping hands in the same place. “Sit” back as far as possible until you feel tension in the
back. Hold.

STATIC STRETCHES
SHOULDER STRETCH
Stretches the muscles that comprise the shoulder and chest.
Beign by sitting on the ground with legs extended in front of you. Place your hands, fingers pointing back, on
the ground behind you. Point your chest towards the sky until tension is felt in the shoulders. Hold.

STATIC STRETCHES
SPINAL TWIST - SEATED
Stretches the muscles that comprise the abdominal/obliques, hips/gluteus and low back.
Beign by sitting on the ground with the left leg extended to the front. Bend the right leg at the knee and place
the right foot over the left knee. Turn your body to the right and place your left arm on the outside of the
right knee. Push on the right knee with the left arm until tension is felt in the obliques, hips and low back.
Hold. Switch legs and repeat.

STATIC STRETCHES
MODIFIED HURDLER STRETCH - SEATED
Stretches the muscles that comprise the hamstrings, hips/gluteus and inner thigh (groin).
Begin by sitting on the ground with the left leg extended to the front. Bend the right leg at the knee and place
the sole of the right foot next to and touching the left thigh. Bend at the waist reaching for the left foot with
both hands. Hold. Switch legs and repeat.

STATIC STRETCHES
BUTTERFLY – GROIN STRETCH
Stretches the muscles that comprise the inner thigh (groin) and hips.
Begin by sitting on the ground with legs bent at the knees and soles of your feet touching each other. Keep
your back straight, shoulders and head up. Grasp your feet or ankles pulling the them toward the body. Push
down on the knees with the elbows until tension is felt. Hold.

STATIC STRETCHES
HIPS AND GLUTES
Stretches the muscles that comprise the glutes, hips, inner thigh (groin) and lower back.
Begin by sitting on the ground crossing the right foot over the left knee. Clasp hands together behind the left
quad and lay back. Pull the left leg towards your chest until tension is felt. Hold. Repeat with the opposite
leg.

STATIC STRETCHES
SPINAL TWIST - LYING
Stretches the muscles that comprise the glutes, hips, low back, upper back, shoulders and chest.
Begin lying on your back with both legs extended. Keeping the left leg extended, kick the right leg over the left
until the right foot contacts the ground. Extend arms out from the shoulders with palms facing the ground.
Hold. Repeat with the opposite leg.

STATIC STRETCHES
STRADDLE STRETCH – SEATED
START MIDDLE LEFT RIGHT
Stretches the muscles that comprise the groin (inner thigh), hamstrings, abdominal/obliques and lower back.
Begin seated with legs spread wide. Bend at the waist (reaching down the middle with both hands) as far as
possible until you feel tension. Hold. Continue by reaching for your left foot with both hands, stop when you
feel tension. Hold. Switch sides, reaching for your right foot with both hands, stop when you feel tension.
Hold. Finish by again reaching down the middle. Hold.

STATIC STRETCHES
QUAD STRETCH
Stretches the muscles that comprise the quadriceps.
Begin lying on your right side with both legs extended. Extend the right arm above your head with palm facing
toward the ground for stabilization. Grab the left ankle with your left hand, pulling the heel toward the back
of the leg. Stop when you feel tension. Hold. Repeat with the opposite leg.

BALANCE DRILLS
SINGLE LEG BALANCE
EYES OPEN
This drill is more challenging when performed with eyes closed.
Stand on one leg with the other one next to but not touching the support leg. Focus eyes on a point directly in
front of you.
Maintain a slight bend in the knee of the support leg.
Hold position for predetermined amount of time.
RETURN TO HOME RETURN TO BALANCE

BALANCE DRILLS
SINGLE LEG SQUAT
Stand on one leg with the other leg extended in front of the support leg. Focus eyes on a point directly in
front of you.
Perform a squat using the support leg while maintaining your balance. Perform the squat getting the
quadriceps muscles of the support leg as close to parallel as possible. Raise yourself to the start position.

BALANCE DRILLS
CANTEEN PICK-UP
Begin by placing a small object on the ground directly in front of you. The object should be approximately 8-
10 inches in front of your feet.
Begin by balancing on one leg. Slowly squat down and pick up the object. Try to use your legs as much as
possible. Stand upright maintaining balance on one leg.
Next, slowly squat down to your side and place the object on the ground. Stand upright maintaining balance
on one leg.
Again slowly squat down and pick up the object. Stand upright maintaining balance on one leg. Repeat this
sequence until you have picked up and placed the object back on the ground at three different points around
your position. Point one is directly in front of your body. Point two is on one side of your body. Point three is
the opposite side of your body.
Perform with the opposite leg.
Execute for the determined number of repetitions or length of time.

BALANCE DRILLS
BALANCE BOARD
TWO LEGS – EYES OPEN
Stand on the balance board with both feet. Gain your balance and hold as steady as possible.
With eyes open, focus on a point directly in front of you. Maintain a slight bend in the knees while balancing.

BALANCE DRILLS
BALANCE BOARD
TWO LEGS – EYES CLOSED
Stand on the balance board with both feet. After gaining balance, close your eyes.
Maintain a slight bend in the knees while balancing.

BALANCE DRILLS
BALANCE BOARD
TWO LEGS – SQUAT
Stand on the balance board with both feet. Focus eyes on a point directly in front of you.
Perform a squat while maintaining your balance. Perform the squat getting the quadriceps muscles as close to
parallel as possible. Raise yourself to the start position.

BALANCE DRILLS
BALANCE BOARD
SINGLE LEG – EYES OPEN
Stand on the balance board with one leg. The opposite leg is next to but not touching the support leg. Focus
eyes on a point directly in front of you.

BALANCE DRILLS
BALANCE BOARD
SINGLE LEG – EYES CLOSED
Stand on the balance board with one leg. The opposite leg is next to but not touching the support leg. After
gaining balance, close your eyes.

BALANCE DRILLS
BALANCE BOARD
SINGLE LEG SQUAT
Stand on the balance board with one leg. The opposite leg is extended in front of the support leg. Focus eyes
on a point directly in front of you.
Perform a squat using the support leg while maintaining your balance. Perform the squat getting the
quadriceps muscles of the support leg as close to parallel as possible. Raise yourself to the start position.

POSTURE
QUADRIPED – (SUPERMANS OR SUPER HUMANS)
This exercise can be done in a variety of ways. The exerciser can raise one arm at a time, one leg at a time or
arm and opposite leg at the same time. Perform the prescribed number of repetitions or the required amount
of time.
Begin on hands and knees. Hands need to be directly below the shoulders and knees directly below the hips.
Make sure back is flat/straight and the abdominals and low back muscles are isometrically contracted,
stabilizing the body.
Raising one arm at a time: Slowly raise the arm until it is in line with the body. Hold your balance then slowly
lower the arm back down. Repeat this sequence with the other arm.
Raising one leg at a time: Slowly raise the leg until it is in line with the body. Hold your balance then slowly
lower the leg back down. Repeat this sequence with the other leg.
Raising one arm and one leg at the same time: Slowly raise arm and opposite leg until they are in line with the
body. Hold your balance then slowly lower back down. Repeat this sequence with the opposite arm and leg.
RETURN TO HOME RETURN TO POSTURE

POSTURE
DEADBUG
This exercise can be performed with arm or leg only or the arm and leg at the same time. Perform the
prescribed number of repetitions or the required amount of time.
Begin lying on the back with knees bent, feet flat on the floor and arms at the sides, palms facing down.
Arm only. Start by contracting the abdominal muscles and remain flat on the back. Slowly lift one arm off the
floor extending it above the head. Once the arm is fully extended above the head slowly lower back to the
side. Next, slowly lift the opposite arm off the floor extending it above the head and then lower it back to the
side. Repeat.
Leg only. Start by contracting the abdominal muscles and remain flat on the back. Lift one foot about six
inches off the ground and slowly extend the leg outward. Once the leg is fully extended slowly return to the
start position. Next, lift the opposite foot off the ground and slowly extend the leg fully. Once full extension is
accomplished, slowly return to the start position. Repeat.
Arm and leg. This sequence combines the arm and leg movement previously described at the same time.
Slowly lift one arm off the floor extending above the head while at the same time lifting the opposite foot off
the ground and fully extending the leg. Return them to the start position and perform with other arm and
opposite leg. Repeat.
RETURN TO HOME RETURN TO POSTURE

Eagle Tactical Athlete Program

Enviado por

Dados do documento

Direitos autorais

Formatos disponíveis

Compartilhar este documento

Compartilhar ou incorporar documento

Opções de compartilhamento

Você considera este documento útil?

Este conteúdo é inapropriado?

Direitos autorais:

Formatos disponíveis

Eagle Tactical Athlete Program

Enviado por

Direitos autorais:

Formatos disponíveis

TABLE OF CONTENTS

2. UPPER BODY STRENGTH

3. LOWER BODY STRENGTH

6. LANDING AND REACTING DRILLS

10.CONE AGILITY DRILLS

12. PLYOMETRICS/MEDICINE BALL EXERCISES

13. STATIC STRETCHES

Start by executing three slow jog steps.

Continue for predetermined distance, in this case, fifteen yards.

RETURN TO HOME RETURN TO WARM UP

Start by executing three slow jog steps.

RETURN TO HOME RETURN TO WARM UP

Start by taking a short lunge step froward.

Perform as if you are running.

RETURN TO HOME RETURN TO WARM UP

Start by taking a long lunge step froward.

Perform as if you are running.

RETURN TO HOME RETURN TO WARM UP

Start by bringing one knee up toward your chest.

RETURN TO HOME RETURN TO WARM UP

RETURN TO HOME RETURN TO WARM UP

Bring your leg back down as fast as possible.

Keep your ankles, knees and hips facing forward.

RETURN TO HOME RETURN TO WARM UP

Begin facing sideways.

RETURN TO HOME RETURN TO WARM UP

Begin facing sideways.

Next, move the right foot behind the left.

Stay low and work on turning the hips.

RETURN TO HOME RETURN TO WARM UP

Begin facing sideways.

Perform this drill the same way the carioca is performed.

Stay low and work on turning the hips.

RETURN TO HOME RETURN TO WARM UP

The backwards run is basically running in reverse.

Begin standing with your back facing the running area.

RETURN TO HOME RETURN TO WARM UP

Perform this run at one half of your top speed.

RETURN TO HOME RETURN TO WARM UP

Perform this run at three quarters of your top speed.

RETURN TO HOME RETURN TO WARM UP

RETURN TO HOME RETURN TO UPPER BODY STRENGTH

RETURN TO HOME RETURN TO UPPER BODY STRENGTH

RETURN TO HOME RETURN TO UPPER BODY STRENGTH

Resister = provides resistance. Exerciser = performs exercise.

Begin with the exerciser in the standard push up position.

RETURN TO HOME RETURN TO UPPER BODY STRENGTH

RETURN TO HOME RETURN TO UPPER BODY STRENGTH

KEVLAR PUSH UP CANTEEN PUSH UP

Repeat with the opposite hand being placed on the object.

RETURN TO HOME RETURN TO UPPER BODY STRENGTH

RETURN TO HOME RETURN TO UPPER BODY STRENGTH

RETURN TO HOME RETURN TO UPPER BODY STRENGTH

RETURN TO HOME RETURN TO UPPER BODY STRENGTH

RETURN TO HOME RETURN TO UPPER BODY STRENGTH

This exercise can be performed with various forms of resistance.

RETURN TO HOME RETURN TO UPPER BODY STRENGTH

Resister = provides resistance. Exerciser = performs exercise.

Once full range of motion is achieved, pause momentarily.

RETURN TO HOME RETURN TO UPPER BODY STRENGTH

RETURN TO HOME RETURN TO UPPER BODY STRENGTH

Resister = provides resistance. Exerciser = performs exercise.

Once full range of motion is achieved, pause momentarily.

RETURN TO HOME RETURN TO UPPER BODY STRENGTH