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Bantam Workout Routine



You can print your tracking sheets below

Click Here to print "Work Out Routine.pdf"

Click Here to print "Work Out Routine Tracking Sheet.pdf"

Keep track of the amount of repetitions you are able to complete for each exercise so you can see your progress.

Equipment needed
  • 10lb medicine ball
  • Skipping rope
Do a 5 - 10 minutes warm up and a 5 minute cool down each time you do your routine.
For example, jogging on the spot, butt kicks, 10 push ups.
Skip for 100 reps.



Complete 2 sets of exercises for each exercise.
Exercise # 1



Squat Jumps

  1. Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
  2. Arms should be in the “ready" position with elbows flexed at approximately 90°.
  3. Lower body where thighs are parallel to ground and immediately explode upwards vertically and drive arms up. Do not hold a squat position before jumping up – keep the time between dipping down and jumping up to a minimum.
  4. Land on both feet. Rest for 1-2 seconds and repeat Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.
  5. In the Ravens facility we will be using the blocks to jump on to, enjoy these compared to them boys.


Exercise # 2



Plyometric Push-Ups

  1. Start by getting into a push-up position.
  2. Lower yourself to the ground and then explosively push up so that your hands leave the ground.
  3. Catch your fall with your hands and immediately lower yourself into a push-up again and repeat. If you can't do it for a full 30 seconds, finish doing them on your knees. Doing them from your knees will help increase your totals as the weeks go on.
  4. Please only record your proper push ups.


Exercise # 3



Plank Bridge

  1. Start by lying face down on the ground. Place your elbows and forearms underneath your chest.
  2. Prop yourself up to form a bridge using your toes and forearms.
  3. Maintain a flat back and do not allow your hips to sag towards the ground.
  4. Hold for 45 seconds or until you can no longer maintain a flat bridge.
  5. Try and hold this position as long as you can while maintaining form, some can hold it for as long as 4 minutes.

    Exercise # 4



    Double Crunches (Timed for 60 seconds)

    1. Lock your knees under something or get your parents to stand on your feet and do as many situps as you can in 60 seconds.
    2. Try and beat your total each time you do this.


    Exercise # 5


    Burpees


    1. Focus on doing these properly, you will get tired quickly, try and continue to complete the full 30 seconds. Hang in there, your half way!


    Exercise # 6



    Plank Supermans

    1. Start the movement in a plank position.
    2. Holding that position raise your right arm and left leg off of the ground.Try and maintain balance, if it becomes too hard, lift one hand at a time or lift one leg at a time. (hold for a count of 5 seconds)
    3. Return to the starting position and repeat with the other arm and leg. (hold for a count of 5 seconds)
    4. These will seem very hard at first but improve quickly, remember to work on form.


    Exercise # 7



    Seated Russian Twists

    1. Sitting down suspend your feet off of the ground or rest your heals if needed.
    2. Holding a medicine ball (or basketball if you don't have a medicine ball) rotate your shoulders side to side touching the medicine ball to the ground. Try and keep your feet off floor 3) Repeat for 30 seconds.


    Exercise # 8




    Split squatsSplit Squat Jumps (Moderate Intensity)

    1. Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.
    2. Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position.
    3. Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.
    4. Switch feet in the air so that the back foot lands forward and vice versa.

    Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.

    Exercise # 9




    Overhead Throws

    1. Stand with one foot in front (staggered stance) with knees slightly bent.
    2. Pull medicine ball back behind head and forcefully throw ball forward as far as possible into the wall.
    3. Catch ball on the bounce from the wall and repeat according to prescribed repetitions. Keep the time between pulling the ball back and starting the throw (transition phase) to a minimum. Can also be completed with a partner instead of a wall.


    Exercise # 10



    Leg Lifts (for lower abs)

    1. Lie face up on a mat with arms by your sides and legs bent at 90 degrees. Lift your head and shoulders off mat
    2. Straighten legs out with your toes pointed straight out and your heels 2 inches off the ground. Return to start position.
    3. Repeat this in a slow manner for the full 30 seconds, form is very important. (Not Speed)


    Exercise # 11



    Side To Side Bounding (60 Seconds)
    Rings not needed

    1. Image a line running down the middle of your training area.
    2. Jump as far as you can side to side while slowly moving forward.
    3. The focus will be push off and staying in the air as long as you can.
    4. In the picture right leg to # 1, left leg to # 2, right leg to # 3, right leg to # 4.
    5. This will help with the first step explosion to getting to the ball and when stealing a base.


    Increase Speed
    (3 Times a week)

    If you are looking to increase speed for the upcoming season, on your off day do sprints at a distance of 100 feet (bases are now 90 feet).(Repeat 4 times)

    Sprints at a distance of 180 feet. (Repeat 4 times)This is the distance of a double or if you need to score from 2nd to home.

    For some this will be easy, for some this will be difficult, remember to work within your own ability.
    This is only to build a foundation that you can build on. It will pay off!