...learned this workout paradigm from Vern about 10 years ago. It's a great way to design an introductory module to your particular athlete's athletic development program.
-simple to execute & administrate
-reduces the possibility of injury by the nature of it's design
-highly adaptable to ANY sport
-keeps the athlete focused
It involves an UE exercise, a core exercise, a LE exercise, followed by an anerobic exercise. My baseball guys are doing one now. It looks like this:
dumbbell upper cuts-exercise band partner see-saws-rotational R stagger squat-SP jops
dumbbell V press- exercise band partner skiier- rotational L stagger squat-FP jops
dumbbell curl/overhead press-ex.band partner rotations-rotational lunge- TP jops
They do 45 seconds of work, 15 seconds of rest. There are 30 exercises total. Counting the warmup & some static stretching at the end, it takes about 1 1/2 hours to complete. You can increase the difficulty by doing 3 in the right column first, followed by the jops, then the middle column and so on. To minimize the amount of equipment, the team is split up into 3 different groups that start at different points in the workout. In this way, some are using dumbbells, some bands, some bodyweight etc.