Squat With Overhead Medball Press (10 times)

Squat With Overhead Medball Press (10 times)

Squat With Overhead Medball Press (10 times)

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Hold a medball at chest level, feet shoulder-width apart. Lower into a squat, keeping chest up and weight in heels. As you rise, press the ball overhead until arms are extended. Return to start and repeat.

Dryland Training - 14U Guard

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Dynamic Warm Up

Skipping with Forward Arm Circles (20 yards)

Skipping Backward with Arm Circles (20 yards)

Scorpion (5 Each Side)

Prone Snow Angels (10 times)

Cat Cow (10 times)

90/90 Hips (5 Each Side)

Side Skip Both Sides (20 Yards Each Side)

Bird Dog (5 Each Side)

Shoulder Scap Push-Up (10 times)

Pike Push Up (10 times)

Lower Body (3 Rounds w/ 30s Rest in between)

Wall Sit (60 seconds)

Squat With Overhead Medball Press (10 times)

Box Jump (16") - 6 times

Upper Body (3 Rounds w/ 30s Rest in between)

Pull Up (3-5 times)

Face Pull with Band (10 times)

Eccentric Push-Up (3sec) - (6 times)

Core (3 Rounds w/ 30s Rest in between)

Plank (60 seconds)

Shoulder Tap (10 Each Side)

Deadbugs (opposite) - (10 Each Arm)

Mobility/Stretching

Child Pose Stretch (30 seconds)

Butterfly Stretch (30 seconds)

World’s Greatest Stretch (5 Each Arm)