SMAT - Southeastern Massachusetts Athletic Training, athletes ages 7

SMAT - Southeastern Massachusetts Athletic Training, athletes ages 7 - 18, on the field and in the weight room.

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1 ½ hour session (x 12 weeks)

Warm Ups (20 Minutes)
Form Running, teaching relaxation
- Sprint 25yds – excel to max.
Lifting - alternate groups
Ballistic Training
- Medicine Ball Throws
- Sprinting while changing directions
- Short stops and starts
- Tumble and change directions
- Hit bags, quick explosion
Plyometrics
- 1-2 weeks: low intense, squat jump, drop and catch pushups, ankle bound (3 sets 6-10 reps)
- 2-4 weeks: low to medium, split squat jump, double leg tuck (2 sets 8-10 reps)
- 4-6 weeks: standing long jump, alternate leg jumps, double leg jump (2 sets 8-10 reps)
- 6-8 weeks: box jumps (2 sets 12 reps reduce top 8 reps in two weeks)
Weight Loaded Sprinting - Use Medicine Ball
- Week 1: 3-5 reps 75% of speed
- Week 2: 4-6 reps 75% of speed - gradual excelleration
- Week 3: 6-8 reps 20 yd sprint 85% of speed from start
- Week 3: 3-5 reps 20-40yd 80% of speed - gradual excelleration
- Week 4: 6-8 reps 20 yd sprint 90% of speed from start
- Week 4: 3-5 reps 60 yd 85% of speed - gradual excelleration
- Week 5: 6-8 reps 20 yd sprint 95% of speed from start
- Week 5: 3-5 reps 60 yd 88% of speed - gradual excelleration
- Week 6: 6-8 reps 20 yd sprint 95% of speed from start
- Week 6: 3-5 reps 60 yd 90% of speed - gradual excelleration
- Weeks 7-10: 6-8 reps 20 yd sprint 95% of speed from start, lighter medicine ball
- Weeks 7-10: 3-5 reps 60 yd 90% of speed - gradual excelleration
Sprint Form - Speed and Endurance
- Straight bounding
- Butt Kickers
- Down and offs
- Pick up sprints, stride 25 yds, sprint 25 yrds, walk 25yds
- Quick feet drill