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COACH JIM'S 7-DAY WORKOUT


This 7-Day Workout was designed for our  Express competitive players by Jim Townhill, Express's Sub-Director for Strength & Conditioning,   Parents are welcome to join in as well!

If you have any questions, please contact Coach Jim at jtownhill@encinitasexpress.org


Please click on the links for a video demonstration of the exercise.


Day 1 & Day 6 - LEGS

Prep: Roll out first!

Speed Ladder (3x each)

 Active Warm Up (20 yards or 20 Reps)

  • Knee Hugs
  • Leg Swings
  • Inchworms/ Walkouts
  • Prisoner Lunges
  • Backward Lunge with Twist
  • Creepdowns
  • Duck Walks
  • Hip Openers / Close 
  • Side Lying Leg Lifts

Stretches (20 Total, 10 on each side)
Repeat if Necessary

  • Hip Flexor Stretch (lunge position push knee out over toes)
  • IT Band (20 Seconds each side, longer if necessary)
  • ½ Spidermans
  • Upper Spinal Floor Twist

Squats (no weight) Holding dowel (stick) - 2 sets of 10

  • Single Leg Squats (2 sets of 10 each leg)
  • Split squats (1 leg up behind you)

Single Leg Deadlift with Dowel

Hamstring Curls (if possible)

Finishers (No Rest)

  • 20 Lunge Jumps 10 Burpees with/out Pushup 
  • 16 Lunge Jumps 8 Burpees
  • 12 Lunge Jumps 6 Burpees

Day 3 - Plyometrics

Create your Four Boxes (Known as Frappier Plyometric Training)

Box 1, Box 2, Box 3, Box 4  

Sample Workout

Both Legs:

  1. Box 1-2 Max in 20 Seconds
  2. Box 1-2-3 Max in 20 Seconds
  3. Box 1-3-2 Max in 20 Seconds
  4. Box 1-2-3-4 Max in 20 Seconds

Single Leg:

  1. Box 1-2 Max in 10 Seconds R ___ L ___
  2. Box 1-4 Max in 10 Seconds R ___ L ___
  3. Box 1-3 Max in 10 Seconds R ___ L ___
  4. Box 4-2 Max in 10 Seconds R ___ L ___

Have your parents time you.  Challenge them!  Create patterns of your own.  Expand single leg work. Be creative.  If not challenging, repeat patterns.  If single leg times are much better on one leg, do 2x as much on slower side.

Rest in between patterns. The work to rest ratio can be 1:3, 1:2, or 1:1.  For example, if I’m doing 1:3 both legs I would work 20 seconds and then rest 60 seconds until my next bout.

Box Jumps

Blast Offs (20 Seconds Rest Repeat) Up to 3 Sets
Side Jumps
Push Up Plyos with a Ball

Core Workout
Pick 6 core exercises out of other workouts.  Do the first 3 for 30 seconds each with no rest.  Then rest for 30 seconds and do the final 3 for 30 seconds each.

Day 2 & Day 7 - Upper Body

Prep: Roll out first!

Speed Ladder (3 x each)

Active Warm Up (20 yards or 20 Reps)

  • Knee Hugs
  • Leg Swings
  • Inchworms/ Walkouts
  • Bear Walks
  • Hip Openers / Close 
  • Bear Crawl
  • Backwards Bear Crawl
  • Shoulder Circles Forward and Backward
  • Lunge Jumps
  • Creepdowns
  • Shoulder Openers (grab dowel with wide grip and go back and forth overhead)
  • Halos (grab a ball and go from inside of L knee across body around head to inside of R knee and reverse back across body behind head and return to L knee)

Stretches (20 Total, 10 on each side)
Repeat if Necessary

  • Hip Flexor Stretch (lunge position push knee out over toes)
  • IT Band (20 Seconds each side, longer if necessary)
  • ½ Spiderman’s
  • Upper Spinal Floor Twist

Upper Body

  • Dips
  • Close Grip Pushups
  • Chin ups or Hangs (if you have something to hang off from, ask parent’s permission)
  • Shoulder Press/ Handstands (face wall put hands 6” away from wall and kick feet up on wall.  First try and balance by taking feet off wall, if fall go back toward wall, if need to have legs touching wall and bend arms and press back up) As many reps as you can get
  • Pushup Workout (Download Free Tabata Clock, I use Impetus on Samsung)
    • Set for 15 Rounds 10 Seconds Work 20 Seconds Rest
    • Plyometric Pushup 3 Rounds
    • Prowler Pushup 3 Rounds
    • Decline Pushup 3 Rounds
    • Lateral Pushups 3 Rounds (if struggling can put knees on ground)
    • Shoulder Tap Pushups 3 Rounds (if struggling can put knees on ground)

Finishers (3 minutes No Rest)

6 Walkouts-6 Mountain Climbers-6 Burpees with/out Pushup-Repeat until clock hits Zero

Day 4 - Running

Try to run 3-5 days per week

If you can get out and run:
6-yard sprints out and back 3 times - shooting for under 10-12 seconds - 3 Sets

12-yard sprints out and back 3 times - try to get under 20 seconds - 3 Sets.

18-yard sprints out and back 3 times - try to get under 25-30 seconds - 3 Sets

50-yard sprints out and back 3 times - 1 Set - Build up to 3 

If just out running, do not just jog.  Jog, sprint, walk.  Pick landmarks.
For example, telephone poles... jog t
o first pole, sprint to second pole, walk to third pole, repeat…

Jogging is ok for a start but if you stay at the same pace, you are training yourself to be slow.

If there is nowhere to run, you can always run in place with high knees for 30-45 seconds, followed by the core workout.  If you have a gymnastic mat or a soft mattress (ask parents first), you can run high knees in place...it gets tiring quickly!