Strength and Conditioning

Our strength and conditioning program is led by head strength and conditioning coach, Ryan Foster. The links below are designed to assist Southern Virginia University scholar-athletes with their summer workout programs in preparation for the 2014-15 athletics season.


NSCA Sports Nutrition

Strength and Conditioning Programs (PDFs)

Baseball Summer Workout

Basketball Summer Workout

Cross Country Summer Workout

Football Summer Workout

Lacrosse (Men's) Summer Workout

Lacrosse (Women's) Summer Workout

Soccer (Men's) Summer Workout

Soccer (Women's) Summer Workout

Softball Summer Workout

Tennis Summer Workout

Volleyball Summer Workout

Wrestling Summer Workout

Exercise Database (YouTube)



Jacknife Crossover


Bicycle Pause

Side Plank Reach

Side Plank Reach Touching Ear

Side Plank Hip Raise

Side Sit-ups

Reverse Trunk Twist

Airplane Cobra

Straight Up

Legs at 90 Degrees

Legs/Arms Straight Up

2-Leg Tabletop Slide

1-Leg Tabletop Slide

Alternating Tabletop Slide

4-Way Neck

Power Lifts

Power Clean

Hang Clean

Power Snatch

Hang Snatch

Push Press

Rotating Push Press

Squat Clean

Squat Clean to Press

Front Squat to Press

Hang High Pull

Shoulder Jerk

Shoulder Jerk Behind Neck

Dumbbell Snatch

Dumbbell Front Squat to Press

Dumbbell or KB Swings

Barbell Swings

Hanging Squat Clean

Upper Body

Shoulder Series Packet (PDF)



Bench Press

Incline Press

Seated Row

Dumbbell Curl to Arnold Press

Arnold Press

Close Grip Press to Fly

Tricep Pushdown

Single Pulldown

Bent-Over Row

Hammer Curls 1,1,2

Seated Dumbbell Curls

Seated Hammer Curls

Suicide Grip Reverse Curls

Dumbbell Pullover

Double Dumbbell Pullover

Single Tricep Pushdown

Tricep Push-up

Single Tricep Push-up

Barbell Curls

Close Grip Incline Press

Dumbbell Shoulder Press

Barbell Shoulder Press

Lying Tricep Extension

Single Arm Lying Tricep Extension

Dumbbell See Saw Press

Dumbbell Bench

One-Arm Row

Weighted Pull-up

Lat Pulldowns

Reverse Fly

Decline Press

Decline Push-up


Plate Twist Twist

Dumbbell Incline Press

Around the Worlds (incl. circle swings, bent-over row, curls, shoulder press)

Overhead Tricep Extension

Narrow Push-up

Wide Push-up

Dumbbell Curl to Press

Barbell Curl to Press


Bench Dips

Lower Body


Single-leg Squats

Front Squats

Pistol Squats

Overhead Squats

Romanian Deadlift (RDL)

Walking Lunges

Step-up to Reverse Lunge

Standing Calf Raises

Overhead Plate or Dumbbell Step-ups

Sissy Squats

Front to Back Lunge

Walking Lunge to RDL

Lying Leg Curls

Russian Falls

Good Mornings

Sumo Squats Barbell

Sumo Squats Dumbbell


Hex Bar Deadlift

Dumbbell Sumo Deadlift

Barbell Sumo Deadlift



Squatting Calf Raises

Leg Press

Barbell Hack Squat

Machine Hack Squat

Lying Hamstring Yoga Ball Pulls

Hip Abductor

Hip Abductor - Bands

Hip Abduction Machine


Speed Squats

Alternating Side Squats

Plyo Push-up to Box

Plyo Push-up to Bench


Plyo Box Jump

Single Leg Plyo Box Jump

Depth Jump

Knee to Feet Jump

Knee to Feet to Box Jump

Explosive Step-ups

Side-to-Side Box Jumps


Icky Shuffle

Side Shuffle


Side-to-Side Heisman

Bear Crawls

Bear Crawls w/ Knees 1' Off Ground

Pro-Agility Packet (PDF)


Warm-up Ins

Warm-up Outs

Knee to Chest Hugs

Front to Back Leg Swings

Walking Lunge Stretch