Athletic Patterns

Athletic Patterns

This program is designed for athletes to add short 10-20min workout blocks into your busy practice schedule to meet your athletic needs.

These short modular blocks of exercises are designed to mix and match depending on your athletic needs. Each workout block has one main purpose listed in the title. You can go in order if desired or go out of order choosing the ones that sound the most fun and what you might need to work on for your sport. These workout blocks can be added it in after a practice, when you get home from school, or on a weekend when you don't have much going on.  If enough time allows, you could even put together three to four different block for a full 40-60min workout!

There are four progressive phases to this program with each phase building upon the previous one. Workouts are organized into three different weeks in the training app:

WEEK ONE
Warm Up: Speed warm up to help prep the body for speed and agility. 
Speed: Sprint drills to help with the timing and rhythm of sprint mechanics. 
Sprinting: Linear sprinting with different distances and a few basic sprint agility drills for working on deceleration and change of direction. 
Hopping: Multi-directional hopping exercises focusing on quick ground reaction time, control and balance. 
Agility: Cone, ladder and line drills to help improve agility and change of direction.

WEEKS TWO & THREE
Warm Up: Strength warm up to help prep the body for a strength and core workout. 
Core: Exercises for multi-plane core strength and body control. 
Plyometrics: Jumping exercises focusing on jumping height, distance and lateral direction. 
Throwing: Rotational strength and core exercises designed to help athletes throw, hit and kick with more power. 
Strength: Multi-joint exercises for the upper body and lower body to get stronger through the body. 
Mobility: Stretching and flexibility for overall muscle mobility and recovery.

If you have enough time to build a full workout then you can choose three to four blocks within the same traininig week for a well balanced workout! Its recommended to train each workout block 2-3 times before moving up to the next phase.

How it works: 

This program will be delivered through the BridgeAthletic app and you will be added to my organization!  Within Bridge, you'll be able to track all your training to clearly view your progress throughout the program.

Here are the steps to follow: 

1. Purchase this program
2. Download the BridgeAthletic App from the app store
3. Accept your email invite (from BridgeAthletic) and create a password
4. Log in on the Bridge app with your email and password
5. Begin training instantly

Resources: 

• How to purchase a program & get started
• How to accept your invite
• Training on the Bridge app

Learn how you'll train on the Bridge app!