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Training without equipment
Many young athletes want to get started with training, but for one reason or another may not have access to certain types of eqiupment. For young athletes (9th grade and up) without access to equipment, one can still make great gains in strength and speed. Here is a 3 day a week program:
Warm-Up
Jumping Jacks X10
Seal Jumps X10
Prisoner Squats X10
Prisoner Reverse Lunge X10
Arm Circles- Small/Big, Palms up/down, forward/backward X5 each
Bodyweight Goodmornings X10
Lying Straight Leg Raises X10
Side Leg Raises X10
4 point hip circles X5 forwards and backwards
4 point outside leg raise with knee bent X5
Movement Drills: (Perform for a distance of 10-15 yards)
A march
B march
A skip
B skip
A run
B run
Ankle Shuffles
Rolling Hops
Speed & Power
Standing Broad Jumps X5-8 (full rest in between jumps)
Squat Jumps (Single Response = jump-stick landing-jump) 2X6
Strength Training
1. Bodyweight Squats 3X20-30
2. Bodyweight Lunges 3X15-25
3. Push-ups 3X10-30
4. Chin-ups or Inverted Row 3XAs many reps as possible
5. Front Plank 3X20-45 seconds
On two days (after doing the warm-up again) do hill sprints:
40 -60 yard hill sprintsX 8 – 12
*Much of what you do here could depend on the size and slope of the hill. If you are just getting started, sprint up the hill and walk back down. Sprint back up once you get to the bottom.
Many of the exercises in the warm-up will be good exercises to being speed work. Don’t get started with random drills done at “speed training facilities” as these will do nothing for you except get you better at doing drills.
All programs need to be tailored to individual needs. For the most part this could give a young athlete without access to equipment a good start. Like everything else with training, one will eventually adapt and have to change training means to continue to get results.
Post a comment if you have questions on exercises or modifications to this program.
Mensinger Performance and Fitness Systems 