Strength and Speed Stations
Printer-friendly versionPrisoner Squats
Keep back straight and upright. Get as deep as possible on squat. Drive through your heels.
Forward Lunges
Big Step. Do not allow your rear knee touch the ground. Do not allow hands to touch legs. Explode back up to starting position in one motion.
Side Lunges
Keep back straight and upright. Get to parallel to the ground with stepping leg.
Reverse Lunges
Big Step. Do not allow your rear knee touch the ground. Explode back up to starting position in one motion.
Push ups
Keep hands under shoulders. Keep elbows in. Touch chin and pelvis to ground at the same time.
T Push ups
Keep hands under shoulders. Keep elbows in. Touch chin and pelvis to ground at the same time. Keep your balance. Raise hand straight up to make a "T" with body.
Scapula Push ups
Keep arms locked out. Retract shoulder blades only.
Medicine Ball Shot Put
Keep front foot planted. Rock back and forth once before throw. Do not pause before push. Explode through push.
Side to Side With Medicine Ball
Keep feet planted. Do not pause before throw. Keep arms extended.
Overhead Medicine Ball Throws
Med ball overhead throw. Explosively throw ball from split stance. Aim low.
Backwards Medicine Ball Throws
Initiate throw from the ground up. Extend hips. Finish with the arms. Get full extension.
Mini Hurdles Lateral Runs
Two feet between each hurdle. Pump your arms.
Mini Hurdles In and Out
Run forward and backward through mini hurdles. Keep your hips underneath you. Pump your arms.
Plank
Keep body straight. Core tight.
Side Plank
Keep body straight. Core tight.
Wrist Bat Swings
Keep arm still and extended. Get full range of motion with the wrist. Go as fast as you can.
Bat Rotations
Keep pressure on bat with non-turning hand. Get full range of motion with the wrist.
Single Leg Squat
Keep head up. Back straight. Do not touch rear knee to ground.
Single Leg Deadlift
Keep back straight. Do not touch ground. Squeeze glutes on the way up.
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