High School Performance Training
Full-scale specific high school sports training.
Personalized sport package based on your interests.
Annual fee: membership $279:99.
Opportunity to be placed in our Elite High School Prospects databas
1st Look Sports Complete Workout platform HIGH SCHOOL LEVEL
The program incorporates warm-ups, main drills, cool-downs, and finishing drills while gradually building skill and endurance over time. High School Level training program package.
6-Week Workout Plan for 8th-High school
Weekly Structure:
- Days: Monday, Wednesday, Friday
- Duration: 30-45 minutes per session
Always stretch before workout! A few examples below
Static Stretches
- Neck Rolls
- Arm Circles (forward and backward)
- Toe Touches
- Left Knee Bend (hold 15 seconds)
- Right Knee Bend (hold 15 seconds)
- Toe squats squat grabbing both feet
- Knee pulls Lay flat pull knees to chest
Dynamic Warm
40 yards either line or cones (single reps consist up and back)
pick 5-6 warmup drills per Session
- Running in Place High Knees: Focus on technique (elbow to hip, opposite hands) - 30 seconds
- High Knees: down and back
- Butt Kicks: down and back (lean shoulders in front of knees).
- Backpedals: 20 yards down open sprint out on whistle.. sitdown athletic position.
- Carioca: Athletic position,down and back (no crossing feet).
- Over Stride Run: ...
Main Workout
Ladder Drills: pick 3 per workout!
30 seconds Stop watch and whistle
Monday & Friday ladders Wednesday Bands
- 1 Foot Sprint: around the cone, then back.
- 2 Foot Sprint: around the cone, then back.
- Icky Shuffle: Lateral in-and-out
- Single Leg In-and-Out: each leg
- Hip Twist:
- 2 Feet Hop Side-by-Side:
- 1 Foot Hop Side-by-Side:
- 2 Feet Bunny Hop:
- 2feet Bunny Hop 2- 1 technique up 2 slots back 1 all the way through drill
Bands Drill
- Spread cones 7-10 yards bands around ankles and cone to cone ( squat athletic position and don’t bring your feet together)
- Quick thigh switch bands around ankles work on technique sprint motion on toes elbows hips to ear seconds
- Rapid fire lateral scissors find a line band around ankles in and out quickly.
-Band Chops band around upper foot and stepped on kick knee up opposite elbow locked to sprinting form motion 2 reps 15 second both sides
-Band ...
Finishing Drills
Pick 3 drills 2 reps 30 seconds per workout
1. 1 Foot On/Off:
- Find a bleacher or small object, alternate feet
2. 2 Feet Cone Touches:
- Jump side-to-side over a cones. (Banana Cone)
3. Cone Drill:
- Set up cones 3 yards apart. Run tight around each of the cones without touching the cone with your body. (5 cones)
4. Change of Direction Drill:
- Wide cones 5 cones 10 yards apart cone 1 start finish at cone 5
5. 5 Cone Drill same as Wide cones but you ...
Up-Hill Training
- uphill straight sprints
- uphill cones 4(cones) start (1) drill up 5 yards 3 yards right (2) and then 5 yards up 3 yards Left(3) from the center cone(4) full sprint around right then Left back to cone 4 then finish up hill
- Around each cone the last cone drop hips tight around the cone then finishes uphill…
- Banana cone sprint up hill then two feet hop up then back then up sprint out
- Weight vest full sprint stay in full form and technique
- Uphill hurdle hop ...
Endurance Training
(Track Needed) 2 reps each on endurance day go straight from warmup… 5 minutes break in between each rep. Always finish a workout with walls.
- 1. 400( stop watch 1 minute-1.15 max.)
- 2. 200 ( stop watch 40 seconds max.)
- 2. 100. ( stop watch 15 seconds max.)
Plyometric Jump Boxes
All jump start elbows at hips pull through on jump
- Load explode up land softly and down( 30 seconds reps)
- Load up, explode , land softly off the other side and go back.. (30 second reps)
- Single leg jump load up one leg and down( 30 seconds rep)
- Up off softly then 3 vertical reach jumps
- Up off softly then 2 full broad jumps
- Three Box drill line up in Row ½ yard away small box two feet over med box two feet over big box two feet over or on top…
Wall Drill (Post-Workout): (3 reps) 30 sec.
- Find a wall and get into an athletic position:
- Hold Position: Squat using the wall for balance, release hands not leaning on wall. Toe Taps’ Lean forward on toes, taps BUTT DOWN.
Encouragement
- End each session with positive reinforcement (High fives and cheers!) to keep motivation high.
With this structured approach, student athletes will maximize fast twitch muscles while developing strong ankle strength and leaner muscle mass which are keys towards becoming a stronger athlete.
Becoming a stronger athlete through hard work won’t just become beneficial on the field or court it will also set a foundation for success in life…. Grind while they rest, Study when they party and you will live like they DREAM…NEXT LEVEL AROUND THE CORNER!!!!! ARE YOU A BEAST BECAUSE EVERYONE WANTS TO BE A BEAST UNTIL ITS TIME TO DO WHAT REAL BEAST DO! BELEEDAT!
Beleedat our company Moto get your Beleedat sportswear( Being Engaged Leaving Everyone ...
1st Look Sports Custom High School 6 Week Workout
★ Required equipment: Ladders’ long Resistant Band Hurdles adjustable regular cones
(Recovery Time is very important so we set it up in a Monday Wednesday Friday format)
Never EVER sit down during your workout! You can go to bed when you get home, remember you're not just training your body you're also training your mind…
NOTE: Week one is more informative because it’s the first workout week. Your Drill Dictionary has all the drills included for your reference! READY SET GO!!!
Warm-up drills consist of a single set of one rep,involving up and back 40 yards of work space… Finishing drills include endurance exercises performed on a track, hill drills, and plyometric explosive drills, which aim to develop quickness, fast-twitch muscle movement, and strength. All drills are performed in two sets of three repetitions, unless specified in the workout manual. Additionally, wall drills are performed immediately after each session. Three Reps of thirty seconds…( thirty seconds cooldown intervals)
High School Workouts - Week 2
Monday
Stretch
Warm-Up
1. Over Stride Run
2. Sprints
3. Butt Jump Kicks
4. Butt Kicks
5. Carioca
6. Push-up Sprint Start Ladder Drills
Main Workout:
➢ 2 Foot Sprint
➢ Single Leg In/Out
➢ Bunny Hop
➢ Icky shuffle
Finishing Drills
➢ Tight cones drill
➢ Wide cones
➢ 5 cone drill
➢ Sitting Down Technique Drill
Wall Drill
Wednesday
Stretch ➡️ Straight to Track
Endurance Day Drills
➢ 400m 2 rep. 1 set ( max 1 minute)
➢ 200m 2 reps 2 set (max 30 sec.)
➢ 100m. 4 reps 2 sets (max 15 sec.)
Wall Drill (3 reps x 30s)
Friday
Stretch
Warm-Up
1. Butt Jump Kicks
2. Sprints
3. Butt Kicks
4. Running in Place High Knees
5. Backpedals
6. Walking Lunges
Ladder Drills
Main Workout:
➢ 1 Foot Sprint
➢ Icky Shuffle
➢ 1 Foot Hop Side-by-Side
Finishing Drills
➢ 2 Foot Cone taps
➢ 2 Cone Touches
➢ 1 Foot On/Off
Walls
High School Workouts - Week 1
Monday
Stretch
Few examples below:
(Neck Rolls, Arm Circles, Toe Touches, Left/Right Knee Bend, Toe Squats, Knee Pulls
Warm-Up
1. Backpedals
2. High Knees
3. Walking Lunges
4. Carioca
5. Up and backs: Touch 10 yards line back touch 20 back etc.
6. ½ speed to full speed
7. Full Speed Sprints
Main Workout:
Ladder Drills (work technique only; increase speed when comfortable with technique)
➢ Hip Twist: start by placing one foot in the first slot of the ladder. Then, twist down the ladder while changing feet from one slot to the next. Remember to keep only one foot in each slot at a time.
➢ 1 foot sprint ladder- Straight sprint making sure one foot hits each slot
➢ 2 feet SPrint ladder making sure both feet hit every slot….
➢ Icky Stuffle-In and out one at a time but both feet hit every slot both feet also touches both side of the ladder
Finishing Drills
➢ Two cones touch square off. Four cones, one and four, start and finish touching two and three as you round them. Full sprint, breaking down hip on each touch.
➢ Five cone drill: one and five start and finish touching two, three, and four. Ten yards angle sprint to two, backpedal to three, sprint to four, round sprint to five.
➢ Tight cones: five cones, two yards apart, slightly angled. Stay tight around every cone.
➢ Wide cone: five and same as five cone drill, minus backpedal.
Wall Drill: Find a wall and assume an athletic position. Hold the position: squat while using the wall for balance, but release your hands and avoid leaning on it.
Toe Taps: lean forward (with your buttocks down) on your toes and tap them.
During the initial week, provide verbal instructions. Having to talk them through the last ten seconds This phase may be challenging, but by week four, the discomfort will transform into a strong muscle retention sensation. Ensure you provide clear instructions and afterwards high five 🖐️ GREAT JOB!
Wednesday
Stretch
Warm-Up
1. Butt Kicks: Lean shoulders in front of knees
2. Butt kick jumping: Stand with feet shoulder-width apart, slightly arched back. Jump, bringing your heels up to your buttocks. Land softly.
3. Backpedals stay in good athletic posture with shoulder over knees and toes chop chop backwards staying balanced
4. Backpedal (R or L) while maintaining good athletic posture, ensuring shoulders are over knees. Chop toes backpedaling and open hips. Pull foot through to sprint.
5. Push-up Start: start in up push-up position one quick down on up sprint out!
6. Sprints: 40 yards; ¼(10 yards); ½( 10 yards); then full speed finish( acceleration drill
7. Full Speed Sprints
Main Workout:
Band Drills
➢ Band Chops: around ankle, one foot stable, other fast in and out. Don’t bring them together; switch side 15 seconds per side, 2 reps.
➢ Rapid Fire Lateral Scissors: around ankle, find a line both feet in and out, 30 seconds.
➢ Band Holds
Finishing Drills
➢ Box drill: Set up cones in a box shape, ten years apart, in a vertical, horizontal, and diagonal pattern. Sprint from cone #1 to cone #2, then side step from cone #2 to cone #3, back pedal from cone #3 to cone #4, and then Sprint from cone #4 to cone #1
➢ Mirror drill: Set up cones 5 yards apart. One person is the mirror, while another person skips back and forwards between the cones (A partner is required for this drill.) ➢ 1 foot hops side to side: preferably banana cone but can you regular cones over cone jumping over side to side 30 seconds 2 reps
➢ 2 feet hop side to side same as drill above but use both feet Wall Drill Find a wall and assume an athletic position. Hold the position: Squat while using the wall for balance, but release your hands and avoid leaning on it.
Toe Taps: lean forward (with your buttocks down) on your toes and tap them.
During the initial week, provide verbal instructions. This phase may be challenging, but by week four, the discomfort will transform into a strong muscle retention sensation. Ensure you provide clear instructions and afterwards high five 🖐️ GREAT JOB!
Friday
Stretch
Warm-Up
1. Push-up Start( push-up position start in up position down up and go)
2. Over strides( on toes biggest strides possible)
3. Toe bounces turn sideway wide base on front of feet and bounce down line until whistle turn and sprint
4. High knees in place
5. ¼ ½ to full(10/10 then sprint out last 20)
6. Tennis ball 🎾 drill
7. ¼ ½ to full (10/10 then sprint out last 20)
Main Workout:
Ladder Drills (work technique; increase speed when comfortable with technique)
➢ Icky Stuffle-In and out one at a time but both feet hit every slot both feet also touches both side of the ladder kick up and hold knee on every slot before going to next one…WALK IT FIRST
➢ 2 feet bunny hops up and back: 2-1 drill hop up 2 slots and 1 slot back all the way through
➢ Single Foot in and out- Ladder drill one foot in facing ladder and go through ladder going 1 foot up in slot then out to side of ladder same side of active foot..
Finishing Drills
Plyometrics Box
➢ Up and down( explode up back down backwards jump)
➢ Up and off other side softly pivot back up and off softly other side
➢ Explode up off the other side softly and two long board jumps… jog back and same going back unless you're working out with someone else then wait for your turn back.
OR IF NO Plyometric Box ⤵️
➢ Broad Jump: Stand tall with your feet slightly wider than shoulder width. As you jump, pull through with your legs as far as possible. Land softly while maintaining balance.
➢ Frog 🐸 Jumps- squat down athletic position hands between knees and torso explode up and out.
➢ Standing triple jumps: Triple jump one leg opposite leg and final jump both feet
➢ Triple broad jumps: start on the line, wind up and three broad jumps out as far as possible… Wall Drill Find a wall and assume an athletic position. Hold the position: squat while using the wall for balance, but release your hands and avoid leaning on it.
Toe Taps: lean forward (with your buttocks down) on your toes and tap them.
During the initial week, provide verbal instructions. This phase may be challenging, but by week four, the discomfort will transform into a strong muscle retention sensation. Ensure you provide clear instructions and afterwards high five 🖐️ GREAT JOB!
High School Workouts - Week 3
Monday
Stretch
Warm-Up
1. Butt Kicks
2. Carioca
3. Over Stride
4. High-knees in place
5. Backpedals
6. Backpedals open R/L
Main Workout:
Ladder Drills
➢ Hip Twist
➢ 2 Feet Hop Side-by-Side
➢ Bunny Hop
Finishing Drills
➢ Tight cones
➢ Wide cones
➢ 2 cone touches
➢ 5 cone drill
Wall Drill
Wednesday
Stretch
Warm-Up
1. Running in Place High Knees
2. Over Stride Run
3. Backpedals
4. Walking Lunges
5. High knees
6. Tennis 🎾 ball drill
Main Workout:
Band Drills:
➢ Band Chops
➢ Rapid Fire Lateral Scissors
➢ Band hold
Finishing Drills
➢ Broad Jump Cones
➢ 1 Foot On/Off
➢ Sitting Down Technique Drill
Wall Drill
Friday
Stretch ➡️↗️Straight to Hill
Hill Drills ( 3 set 2 reps )
● Sprint
● High Knee
● Sprint up 2 feet hop( cone or banana cones) sprint to cone hop over hop back hop over sprint) 2 cones set-up
Walls
High School Workouts - Week 4
Monday
Stretch
Warm-Up
1. Butt Jump Kicks
2. Butt Kicks
3. Carioca
4. Over Stride Run
5. ½ speed full speed
6. Push-up Sprint
Main Workout:
Ladder Drills:
➢ Hip Twist
➢ 2 Feet Hop Side-by-Side
➢ Bunny Hop
Finishing Drills
➢ Broad Jump Cones
➢ Change of Direction Drill
➢ Wide cones
➢ Tight cones
Wall Drill
Wednesday
Stretch
Warm-Up
1. Running in Place High Knees
2. Over Stride Run
3. Backpedals
4. Butt Jump Kicks
5. ½ sprint
6. Full sprint
Main Workout:
Bands
➢ Band Chops
➢ Rapid Fire Lateral Scissors
Finishing Drills
➢ Broad Jump Cones
➢ 1 Foot On/Off
➢ Sitting Down Technique Drill
Wall Drill
Friday
Stretch ➡️↗️Straight to Hill
Hill Drills
➢ Sprints
➢ Sprints up 2 group of cones jump over and back and over and sprint out
➢ Accelerate up Hills( start in push up position crab crawl to cone 3 yards up then accelerate up hill into sprinter motion
➢ HIGH KNEES
WALLS
High School Workouts - Week 5
Monday
Stretch
Warm-Up
1. Sprint ½ to full
2. Lines 10 back 20 back
3. Over Stride Run
4. High Knees
5. Push-up Sprint Start
6. Sprints
Main Workout:
Ladder Drills
➢ Bunny Hop
➢ Hip Twist
➢ Icky Shuffle
Finishing Drills
➢ Mirrors to Cones
➢ 2 Feet taps (five yards) cones
➢ Broad Jump Cones
➢ Frog jumps
Wall Drill
Wednesday
Stretch
Warm-Up
1. Push-up Sprint Start
2. Walking Lunges
3. Full Speed Sprints
4. Butt Kicks
5. High Knees
Main Workout:
Bands
➢ Bands Hold
➢ Lateral rapid fire
➢ Band chops
Finishing Drills
➢ Sitting down technique drill ( 2 seconds reps)
➢ 2 cone touches (2 reps 2 sets)
➢ 5 cones (2 reps 2 sets)
Wall Drill
Friday
Stretch ➡️to Track
Endurance Track day
1. 400 1 rep ( 3 minutes recovery 1.10 max time )
2. 200 3 reps ( 2 minutes recovery from reset position 35 sec. Max time) 3. 100 4 reps ( 2 minutes recovery time from reset position 15 seconds max time)
Walls
High School Workouts - Week 6
Monday
Stretch
Warm-Up
1. Carioca
2. Backpedals
3. Sprints
4. Running in Place High Knees
5. High Knees
6. Push-up Sprint Start
Main Workout:
Ladder Drills
➢ Hip Twist
➢ 1 Foot Sprint
➢ 2 Foot sprints
➢ Icky shuffle
Finishing Drills
➢ 1 Foot On/Off
➢ Wide Cone
➢ Tight cones
➢ 5 cones drill
Wall Drill
Wednesday
Stretch ➡️Straight to Hill
Hill Drills
High Knee Sprints (2x reps/sets)
Weighted Vest Sprints (2x reps/sets) acceleration up hill drill(2x reps/sets)
Wall Drill
Friday
Stretch
Warm-Up
1. Backpedals
2. Backpedals open
3. ½ to full to full sprints
4. Carioca
5. Over Stride Run
6. Tennis 🎾 drill
Main Workout:
Ladder Drills
➢ Bunny Hop
➢ 2 Foot Sprint
➢ Hip Twist
Finishing Drills
➢ 1 Foot On/Off
➢ Wide cones
➢ Tight cones
➢ 2 cone touches
Walls
You made it DREAM-CHASER now go out and shine you EARNED IT!!! Welcome to the FAMILY!
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Office location
Amherst, New York