Sportsmetrics™ WIPP

Preseason: Components 1-4 In Season: Components 1, 2, & 4

Low Intensity Day Medium Intensity Day High Intensity Day

Component 1: Dynamic Warm Up Component 1: Dynamic Warm Up Component 1: Dynamic Warm Up

HEEL WALK/TOE WALK HEEL WALK/TOE WALK HEEL WALK/TOE WALK
20s/sideline to sideline/50’ 20s/sideline to sideline/50’ 20s/sideline to sideline/50’
Walk half the distance with a toe Walk half the distance with a toe walk, Walk half the distance with a toe
walk, then switch to heel walk for then switch to heel walk for the rest of walk, then switch to heel walk for the
the rest of the distance. the distance. rest of the distance.

KNEE HUGS STRAIGHT LEG MARCH WALKING RDL

20s/sideline to sideline/50’ 20s/sideline to sideline/50’ 20s/sideline to sideline/50’
Take a step with right leg and grab left knee Keeping the right leg straight, swing the Step onto right leg, hinge at the hip until
straight up toward chest. Repeat on other side leg as high as possible without jeopardiz- body forms a “T” shape with a flat back,
taking a step forward each time. ing form (no bent knees) or leaning back- rest the hands on right knee or ground.
ward. The entire body should remain tall Hinge back up, then step onto the left leg
and facing forward. As soon as the right and repeat.
foot is back on the ground, swing the left
leg.

FORWARD LUNGE BACKWARD LUNGE SIDE LUNGE

20s/sideline to sideline/50’ 20 seconds/sideline to sideline/50’ 20s/sideline to sideline/50’
Step forward into lunge with left foot. Step backward into lunge with left foot. Step forward and to the left side into
Both knees should be bent. Return to Both knees should be bent. Return to stand- lunge with left foot. The left knee will
standing position by pushing off with left ing position by pushing off with the right be bent, the right knee will be straight.
leg. Repeat on right leg. (forward) foot and step back to meet the left Return to standing position by pushing
foot. Repeat on ther side. off with the front leg. Repeat on other
side.

CRADLE WALK CROSSBODY KNEE HUG OPEN GATE/CLOSE GATE

20s/sideline to sideline/50’ 20s/sideline to sideline/50’ 20s/sideline to sideline/50’
Walking forward, lift one leg in front of Take step with right leg and grab left knee Pretend that there is a hurdle beside you.
the body, bending at the knee. Rotate the toward chest and across body. Hold for 1-2 Facing forward and keeping shoulders and
knee outward and the foot inward. Hold seconds and return to start. Take step for- hips square, bring your right knee to the
leg at the shin with both hands, standing on ward with left leg and repeat the knee hug chest, then rotate out and over the hurdle,
one leg. Hold for 3 seconds and repeat on on the right side. come back over the hurdle bringing the
other leg. knee to the chest and then take a step for-
ward. Repeat with other leg.

HIGH KNEES/BUTT KICKS HIGH KNEES/BUTT KICKS HIGH KNEES/BUTT KICKS

20s/sideline to sideline/50’ 20s/sideline to sideline/50’ 20s/sideline to sideline/50’
Jog forward driving knees to chest for Jog forward driving knees to chest for Jog forward driving knees to chest for 20
20 seconds or to the opposite sideline. 20 seconds or to the opposite sideline. seconds or to the opposite sideline. Turn
Turn around and job back kicking Turn around and job back kicking heels around and job back kicking heels back
heels back for 20 seconds or back to back for 20 seconds or back to the for 20 seconds or back to the starting
the starting sideline. starting sideline. sideline.

Component 2: Jumps Component 2: Jumps Component 2: Jumps

WALL JUMPS CROSS JUMPS CROSS HOPS
30s 30s 15s/leg
Jump with knees slightly bent and arms over- Same as wall jumps except jump in a cross Hop on one leg forward, backward,
head. The knees should be soft and the knees pattern: forward, backward, side to side, then then side to side in a cross pattern.
and ankles hip-distance. Push off with toes for repeat. Make sure knees and toes remain hip- Keep the knee slightly bent and knee
max jump height. distance apart throughout the pattern. and toe pointed forward.

SQUAT JUMP SCISSOR JUMP TUCK JUMPS

30s 30s 30s
Begin in squat position with chest/head up Start in a deep lunge position with front Begin in an upright neutral stance with
and back straight. Reach hands to the outside knee directly over ankle. Jump straight up the feet shoulder-width apart. Jump up,
of heels, then jump up reaching as high as and land with opposite leg in front. Keep bending the knees to bring the thighs up
possible. Return to squat position and repeat. knees and toes pointed forward and both toward the chest as high as possible.
Keep knees behind toes and weight in the knees bent. Land softly with knees bent. Repeat.
heels during squat. Maintain feet and knees
at hip distance throughout entire jump.

BARRIER JUMP SIDE/SIDE BARRIER HOP SIDE/SIDE 180° SQUAT JUMP

30s 15s/leg 30s
Using a 4-8” barrier or the sideline, jump Perform a single leg hop side to side Start in squat position, jump straight up and
side to side over the barrier by tucking over a 4-8” barrier or the sideline. make 180° rotation in mid air then land in a
knees to the chest. Maintain feet and knees Keep knee bent and toes and knees squat position. Repeat the jump in the op-
hip distance apart, keep knees bent on forward. posite direction. Torso and legs should
landing and point toes and knees forward extend fully. Make sure knees and toes
on landing. . remain hip distance apart throughout the
entire jump.

HEISMAN JUMPS BROAD JUMPS CROSSOVER STEP VERTICAL JUMP

30s/sideline to sideline/50’ 30s/sideline to sideline/50’ 30s/sideline to sideline/50’
Start on left leg with knee slightly bent Starting from a squat stance, jump Pushing off with the left leg, jump forward and to the right,
and right knee lifted toward chest. Hop forward for distance, taking landing on both feet at the same time with flexed knees, strik-
forward and to the right landing on off with both feet. Land on ing the ground with toes first. Imme-
right leg bringing left knee to the chest. ball of foot and quickly diately explode up into a max verti-
Repeat back and forth moving in a zig rock back to heels in a deep cal jump. Repeat now pushing off
zag pattern. crouch position. Continue the right leg, forward and to the left.
moving forward.

BOUNDING SPEED SKATER SINGLE LEG CROSSOVER HOPS

30s/sideline to sideline/50’ 30s/sideline to sideline/50’ 30s/sideline to sideline/50’
Stand on right leg with left leg extended Starting on left leg with knee bent, Begin on one leg, hop forward and to the right as if
behind you. Swing left leg forward and push off and hop forward and to the crossing over a line. Now hop forward and to the left
upward. Simultaneously jump vertically right, landing on the right leg with over the line. Stay low in a squat position during land-
off the right leg and land on the left. knee bent. Now push off the right leg ing. Keep toe and knee forward. Repeat on other side.
Now extend the right leg behind you and and hop forward and to the left, land-
repeat the sequence. ing on the left leg with knee bent.
Continue advancing forward staying low to the ground.
 Sportsmetrics™ WIPP
Preseason: Components 1-4 In Season: Components 1, 2, & 4
Low Intensity Day Medium Intensity Day High Intensity Day

Component 3: Strength Component 3: Strength Component 3: Strength

SINGLE LEG HEEL RAISE SINGLE LEG HEEL RAISE SINGLE LEG HEEL RAISE
15s/leg 15s/leg 15s/leg
Balancing on one leg, raise the heel off the Balancing on one leg, raise the heel off Balancing on one leg, raise the heel off the
ground as high as possible. Repeat for the ground as high as possible. Repeat ground as high as possible. Repeat for
specified time. for specified time. specified time.

SINGLE LEG SUPINE HAM BRIDGE SINGLE LEG DEADLIFT RUSSIAN HAM CURL
15s/leg 15s/leg (alt. WALK-OUT HAM
Lie flat on back, bend one knee Starting on right leg with knee BRIDGE) 30s /5-10 reps
and place heel close to the gluts. slightly bent, hinge at the hip, keep- Begin in kneeling position with partner
Extend other leg straight up in the ing the back straight and reaching holding feet to the ground. Keeping
air. Push with the heel to lift gluts hands toward the ground. You your body straight, lean forward as far as possible and hold.
off the ground and the extended should be able to draw a straight line When you can no longer hold, lower yourself onto the ground
leg higher in the air. Keep abs from the back of your head down through your heels. Return into a pushup position and repeat.
tight and shoulder blades on ground. Repeat then switch legs. to starting position and repeat.

SQUATS LATERAL STEP w/ SQUAT SINGLE LEG SQUAT

30s 30s 15s/leg
Squat down as far as possible not allowing Place band around ankles. Start with feet hip Begin on one leg, knee slightly bent and hips
knees to come forward. Explode up quickly width apart in a modified squat position. even. Begin to bend at the hip and knee into a
and return to squat. Sit hips down and keep Step out to the side approx. 10 to 12”. Slowly single leg squat position. Sit hips back and
chest up. Keep knees from pushing forward and under control, follow with the other foot down to avoid knee moving forward. Keep the
passed toes. Repeat. to return to the initial position. Perform a chest up. Toe and knee should point straight
deep squat and repeat in opposite direction. forward. Return to start and repeat.

PLYO WALL PUSH UPS PUSH UPS TRICEP PUSH UPS

30s 30s 30s
Stand 2-3 ft. from wall with hands Begin in plank position with Begin in push up position, this time
on wall at chest level. Keep el- arms straight and hands on with elbows in close to chest and hands
bows low and bend toward the the ground slightly wider than shoulder width. Tighten your directly under shoulders. Lower your-
wall keeping body straight. Ex- core and make sure your body is straight from your head self as close to the ground as possible
plode away from the wall by push- down through your heels. Lower yourself as close to the keeping elbows in and body straight.
ing off with hands. Return hands to wall and repeat. ground as possible keeping elbows tucked in closer to your Push yourself back up to start position.
body. Push yourself back up to start position and repeat.

PLANK SIDE PLANK SUPERMAN PLANK

30s 15s/side 30s
Lie facedown placing Lie on your side placing Start in standard plank position
elbows under shoulders elbow on the ground under with either hands or elbows on the
and forearms on the the shoulder. Place one foot ground. Lift your body up off the
ground. Place legs hip-distance apart and curl the toes under. on top of the other and raise ground keeping back flat. Now alternate lifting right arm and
Lift the body up onto elbows and toes. Maintain a neutral up onto elbows and side of foot. Keep body straight, no twist- left leg at the same time, then left arm and right leg. Maintain
position with back flat and neck straight. ing, and hold. a tight core and keep body as straight as possible.

Component 4: Agility Component 4: Agility Component 4: Agility

QUICK FEET: Up-Up/Back-Back QUICK FEET: In-In/Out-Out QUICK FEET

30s/direction 30s/direction 30 seconds/direction
Using the baseline or Using the baseline or sideline, step the Start at left side of a side-
sideline, step right foot right foot forward and in close to the line, in front of the line,
forward and diagonally line followed by the left foot. Next, facing the field/court. Moving to the right, step forward,
to the right over the line step forward with the right foot out right foot first then left so you are straddling the line. Next
followed quickly by the away from the line followed by the left. step right foot away from the line. Now moving to the left,
left. Next step right foot Continue pattern for the allotted step forward, left foot first then right so you are again strad-
backward and diagonally to the right over the line followed amount of time, then switch the lead dling the line. Finish pattern by stepping with left foot to the
by the left. Repeat for the allotted amount of time, then foot allowing the left foot to lead fol- left, away from the line. Repeat pattern, moving right, then
switch direction so other leg leads. A ladder may be used if lowed by the right. A ladder may be left, shuffling feet as follows: right, left, right; left, right,
available, following the same pattern as shown in image. used if available, following the same left. A ladder may be used if available, following the same
pattern as shown in image. pattern as shown in the image.

ZIG ZAG DRILL SIDE SHUFFLE NEBRASKA DRILL

2-4 reps 30 seconds, 2-4 reps 2-4 reps
Set 20 cones in a Line players up on the left sideline, facing half court/mid Set 2 cones 30’ apart. Begin on
right side of 1st cone, sprint to
straight line about 2-5 field. Begin in a squat position and shuffle right to the other left side of 2nd cone. Pivot
feet apart. Weave in sideline. When reaching the sideline, touch both hands to around cone until facing 1st
and out of cones keep- the ground by squatting and keeping the chest up. Immedi- cone. Sprint to right side of 1st
ing hips, knees and toes pointed forward and shuffling feet ately begin shuffling to the left until the left sideline is cone. Pivot around cone until
without crossing over. Move as quickly as possible and keep reached again. Maintain a squat position, keep toes and facing 2nd cone (make a figure
knees slightly bent throughout the entire drill. knees pointed forward and do not allow feet to cross. 8). Staying on right side of both cones, sprint to 2nd cone. Upon
reaching the 2nd cone, backpedal to the start. Make sure to bend at
knees and touch every cone with one hand.

TIPS:
 Perform low-intensity days on game
days
 When performing jumps, land softly,
keep knees bent throughout the en-
tire landing, maintain feet and knees
hip –distance apart with toes and
knees facing forward.

Cincinnati SportsMedicine Research & Education Foundation