Mississippi State Strength & Conditioning - Programming
Programming
Exercises
Below are links to videos demonstrating various strength & conditioning exercises and drills utilized by the Mississippi State staff.
- WARM UP -
Dynamic Warm Up
| A Skips x 20 yards | Butt Kicks x 20 yards | High Knees x 10 yards, Run 10 yards |
Upper Body
| Pull Aparts |
Med Ball Quicks
| Side to Side |
Hurdles
| Regular | Over the Top |
2-Count Ladder Progression
| Ali Shuffle |
- TOTAL BODY EXERCISES -
| Barbell Hang Clean | Barbell Shrug Pull |
- UPPER BODY EXERCISES -
| Dumbbell Incline Press | Dumbbell Shrug | Manual Resistance Neck (Front) | Manual Resistance Neck (Back) | Manual Resistance Neck (Side) | Wrist Flexion |
- LOWER BODY EXERCISES -
| Glute Ham Raises | Leg Press | Manual Resistance Hip Flexor | Romanian Deadlift | Single Leg Hip Lift | Squat | Trap Bar Deadlift |
- ABS -
Plate or Med Ball Abs 10-25 lbs.
| Full Sit-ups | Elbows to Knees with Pause |
Med Ball Partner Abs (Ground)
| Lying Overhead Throws |
Bridging
| Side Elbow Bridge (right and left) |
- PRE-HAB/FLEXIBILITY -
Hip Flexibility
| 3-Way Bench Hip Flexor |
Hamstring Flexibility
| 2-way Hamstring Rotational Stretch |
Static Stretch x 6-10 seconds each
| Squat Stretch/Legs Straight |
- SPEED TRAINING -
Plyometric Drill
| Squat Jumps |
Agility Drill
| Star Drill |