Transcript Just testing

Summer Conditioning:
Cardio, Weights, SAQ
Getting in physical shape for the season.
Primarily emphasis is on cardiovascular
improvement for acceleration and
endurance, coupled with weight room,
while implementing the skills and
techniques learned in the off-season to
improve the SAQ for each player.
•
Michigan State
–
–
–
–
–
–
–
–
–
–
–
–
Set up two coaches, 40 yards apart, and line up your players along the line of one of the
coaches. All the players should begin this conditioning drill by getting on their knees, with
their feet underneath them, in preparation for squat jumps. The drill involves doing a
number of different motions, following by a sprint to the other coach. Feel free to vary the
number of sprints and the number and type of exercises.
Execution
On the coach’s signal, the players are to rock back onto their heels and do 10 squat jumps.
Immediately following their squat jumps, the players sprint to the other coach where they
will do 10 sit-ups upon crossing the line he represents.
After their 10 sit-ups, the players then sprint back to the other coach for 10 up-downs or
burpees.
Sprint followed by 10 push-ups
Sprint followed by 10 mountain climbers.
Sprint followed by 10 heel touches.
Sprint followed by 10 jumping jacks.
Sprint followed by 10 push-ups.
Sprint one forty-yard dash to finish the drill.
On this conditioning drill, the players can either count for themselves or you can have
them all do it as a team. I use this type of conditioning to get the players in shape for the
season and for disciplinary reasons. Remember to start at a reasonable level and continue
to add reps as the players get into shape.
Objectives
• Football is a physically demanding sport
• Football is an anaerobic activity
• For the players to function at a high level the
players be as physically fit as possible
• We want to expose the players to
conditioning drills that will emulate what
they will experience in the game and that
are anaerobic/alactic in operation:
– Repeated bouts of explosive activity
– 5-10 seconds of intense activity followed by 30-40
seconds of rest
• We will focus on exercises and drills that are
combinations of agilities, core work,
sprinting, jumps, whatever, that meet the
description of an alactic activity
Anaerobic Energy System
• The energy system that the body calls upon
when playing football is the anaerobic
energy system
• There are two types of anaerobic systems:
– The ATP-PC System (Alactic): This system doesn't
require or produce oxygen. It's used for quick,
explosive activities that last up to 10 seconds.
– The Anaerobic Glycolysis System (Lactic): This
system doesn't require oxygen either, but it does
produce lactic acid. It's used during activities that
last between 10 seconds to 1 minute.
Summer Workouts – Drills
Activity
Speed
Power
Sprints and Core
Core Progression
SAQ Progression
SAQ Progression – Ladder #1
SAQ Progression – Ladder #2
Sets, 1-5
Light Day
Sprints
Terrible 20’s
Small to Big to Small
Up and Backs - Small to Big to Small
Big to Small
Up and Backs - Big to Small to Big
40-100's
Jumping
Jumping Rope
Ropes
Jumps
Get-Offs
Optionals
Graduation Day
Madre Dios
4-Way Tug-O-War
Weight Room
X
Agility
Reaction
Quickness
SPEED, AGILITY,
QUICKNESS
Form Running
Seq
1
2
3
4
5
6
7
Exercise
Note
Core Exercises
Seq
Exercise
Note
1
Alternating Row
Crunches
(Left row/Right row) – Left row will hold the right rows feet. On go the right
row will execute as many crunches (correctly). Knees bent, arms crossed on
the chest. Lift off the ground and elbows touch the knees and back down.
2
Back Hyper-extensions
Lie face down upon the floor, with legs straight and hands clasped together
in the small of the back. Keeping the legs on the floor, contract the lower
back muscles to raise the trunk off the floor as far as possible. Pull the
shoulder blades together, and look forwards (avoid hyper-extending the
neck in trying to look upwards). Come up straight, hold for 5 count, return.
Repeat to left and then right.
3
Bent leg raises
Lie on your back with your knees bent about 90 degrees and feet flat on
the floor. Tighten your abs and back muscles so your back is flat against the
floor (a pelvic tilt). While holding your back flat, slowly raise your right foot
off the floor about 6", and lower without moving your back. Three sets of
10 reps with each foot.
4
Bottoms Up
The individual should lie on their back with their legs straight up with their
toes pointing at the ceiling. The arms should be placed by the side for
balance. While contracting the abdominal muscles, he/she should lift their
glutes up about 2-3 inches off the ground. The exercise should be repeated
as many times as possible.
5
Crunch w/Alternating
Knees
The individual should lie on their back with their knees bent and feet flat
on the floor. Their arms should be placed either across the chest or by the
head. Keep the upper back as straight as possible; the individual should lift
their head, neck and chest about two inches off the ground. Has he comes
off the ground he should raise one knee to the chest and then back down
and alternate which knee comes off the ground with each lift. The exercise
should be repeated as many times as possible.
6
Flutter Kick
Players lie on back with hands out from shoulder. Raise feet off the ground
and kick feet as if swimming. Feet do not touch the ground. Keep knees
straight, point toes.
7
Inch Worm
Players get in pushup position. Walk feet up in small steps until player is
bent in half with the butt up in the air. Then walk out on hands. Repeat.
Core Exercises
Seq
Exercise
Note
8
Kneeling back
extensions
Start with your hands and knees on the floor. Tighten your abs and back, so
that your pelvis is in neutral and doesn't move. Raise right arm and left leg
until almost parallel with the floor, hold 3-5 seconds and lower. Raise your
left arm and right leg, hold, and lower. Three sets of 12 to 20 reps.
9
Lizard
"Start at top of pushup position, arms at normal width. Bring the right knee
up to the right elbow and hold for 5 count. Then repeat with other
leg.Variation: Use a ball and put both hands on the ball instead of the
ground. Adds the difficulty of having to balance."
10
Lying back extensions
Start by lying on your stomach on the floor, arms extended along the floor
above your head. Tighten your abs and back, so that your pelvis is in
neutral and doesn't move. Raise right arm and left leg until slightly off the
floor, hold 3-5 seconds and lower. Raise your left arm and right leg, hold,
and lower. Three sets of 12 to 20 reps.
11
Old School (La Lane)
Flat on back, feet together, toes up, hands extended over head. Raise up
and touch hands to toes without lifting feet.
12
Pelvic Lift
Lie on your back with your knees bent, feet flat on floor and hands at your
side. Shoulder blades flat on the ground. Tighten your abs and arch your
back so that your pelvis and hips come off the ground. Hold it for a count
of one and back done.
13
Pelvic Lift w/
alternating heel lift
Lie on your back with your knees bent, feet flat on floor and hands at your
side. Shoulder blades flat on the ground. Tighten your abs and arch your
back so that your pelvis and hips come off the ground. As you complete the
lift complete the rep by lifting one heel off the ground (alternate which one
comes off each rep). Hold it for a count of one and back done. This requires
additional balance and core stablitiy.
14
Pelvic Lift
w/alternating leg lift
This individual should lie on their back. The pelvis should be lifted while
keeping the shoulder blades flat on the floor. One leg is lifted at a time.
This is the same as the pelvic lift w/alternating heel lift but adds more
intensity and stability.
Core Exercises
Seq
Exercise
Note
16
Pike/V-Ups
Flat on back, arms out over head. On count raise both arms and feet and
touch toes at vertical
17
Plank
Players lay down on their bellies facing away from each other. Count for 30
seconds.
18
Regular Crunch
The individual should lie on their back with their knees bent and feet flat
on the floor. Their arms should be placed either across the chest or by the
head. Keep the upper back as straight as possible; the individual should lift
their head, neck and chest about two inches off the ground. The exercise
should be repeated as many times as possible.
19
Spider Man
Players get in pushup position. Spread arms out wider and in front and legs
out from body (make an "X"). Raise off ground 3"-4" and hold.
20
Stand Ups
Partner up. 1 down in situp position, the other at feet, holding the calves.
On count, situp player stands up without using hands to help up. Partner
pulls on calves to give leverage to situp player.
21
Straight leg raises
Lie on your back with your left knee bent about 90 degrees and foot flat on
the floor. Extend your right leg along the floor, toes pointed at the ceiling.
Tighten your abs and back muscles so your back is flat against the floor (a
pelvic tilt). Slowly raise your right foot off the floor about 6", and lower
without moving your back. Three sets of 10 reps with each foot.
22
Vertical Lifts
Flat on back, lift feet together 6" off the ground. On count raise them to
vertical and back down without touching the ground.
23
Vertical Toe Touches
Flat on back, legs vertical/in pike position. Point toes up, keeping legs
straight. On count crunch and raise hands up to touch toes.
Core Progression
Seq
Exercise
1
30 4-count jumping jacks
2
10 6-count squat thrusts
3
Pushups - Regular. 30 sec. As many as possible in that time
4
Plank - Players lay down on their forearms and toes. Keep the back flat. Count for 30 seconds.
5
Kneeling Back Extensions – Players kneel down on knees and hands. First the Left Arm/Right Leg then the Right Arm/Left
Leg for 15 seconds each.
6
Pushups - Wide 30 sec. As many as possible in that time
7
Lying Back Extensions – Players flat on bellies, hands out in front. First the Left Arm/Right Leg then the Right Arm/Left Leg
for 15 seconds each.
8
Back Hyper-extensions: Lie face down upon the floor, with legs straight and hands clasped together in the small of the
back. Keeping the legs on the floor, contract the lower back muscles to raise the trunk off the floor as far as possible. Pull
the shoulder blades together, and look forwards (avoid hyper-extending the neck in trying to look upwards). Come up
straight, hold for 5 count, return. Repeat to left and then right.
9
Pushups - Narrow 30 sec. As many as possible in that time
10
25 yard sprint.
Rest 1 Minute
1
Leg Lifts - 1 min. Raise legs off the ground, out, in, up to pike, down, out, in. Repeat.
2
Side Plank - 30 sec. to each side. Rest on outside of foot and forearm. May add in leg lifts with upper leg.
3
Situps. 30 Seconds, do as many as possible. Feet flat on ground, hands behind head. Try to touch forehead to knees. Keep
back straight
4
Hip Lift w/ alternating heel lift - 60 Sec. Change leg on my count. Lie on your back with your knees bent, feet flat and
hands at your side. Shoulder blades flat on the ground. Tighten your abs and arch your back so that your pelvis and hips
come off the ground. Want a straight line from knees to shoulders. On count lift 1 leg off ground and extend at same
angle as body.
5
Alternating extended crunch. 30 Sec. Do as many as possible. The player should lie on his back with his legs extended,
raised off the ground (leg lift). Alternate elbows to knees (rt. Elbow to left knee). Opposite leg remains in extended
position. This is NOT bicycle motion.
6
Old School (La Lane) - Flat on back, feet together, toes up. Raise up and touch hands to toes without lifting feet.
7
Vertical Toe Touches - Flat on back, legs vertical/in pike position. Point toes up, keeping legs straight. On count crunch
and raise hands up to touch toes.
8
Reverse crunches. 30 sec. As many as possible. Lie on the back, hands behind head, with legs off ground, hips and knees
bent to 90. Keeping this angle at the joints, use your lower abdominals to tilt your pelvis, so that your knees are brought
back towards your chest. There should be no hip movement involved in this. Hold, and then return under control to the
start position. Repeat
9
20 Rocket Jumps
10
25 yard sprint.
Rest 1 Minute
SAQ Progression
Cmpl
Seq
Exercise
1
5 Pushups and sprint to cone 4 touch the line and sprint back.
2
Pogo Jump to cone 1, Squat Jump to cone 2, Rocket Jump to cone 3, Star Jump to cone 4. Sprint back.
3
Bear crawl to cone 1, Sprint to cone 2, Bear crawl to cone 3, Sprint cone 4. Sprint back.
4
Plank for 30 seconds, sprint to each cone and back to the end line.
5
Skip to cone 1, fast feet to cone 2, skip to cone 3, fast feet to cone 4, sprint back.
6
5 Push ups and sprint to cone 4 touch line and sprint back.
7
Sprint to each cone rocket jump and sprint next there and back.
8
Back pedal to cone 1, sprint to cone 2, back pedal to cone 3, sprint to cone 4, sprint back.
9
Plank for 30 seconds, sprint to each cone and back to the end line.
10
Shuffle to cone 1, Carioca to cone 2, Shuffle to cone 3, Carioca to cone 4, sprint back.
Rest 2 Minutes
1
10 Pushups and sprint to cone 4 touch the line and sprint back.
2
Pogo Jump to cone 1, Squat Jump to cone 2, One Legged Hop (Left) to cone 3, One Legged Hop (Right) to cone 4.
Sprint back.
3
Crab Walks to cone 1, Sprint to cone 2, Crab Walks to cone 3, Sprint cone 4. Sprint back.
4
Plank for 45 seconds, sprint to each cone and back to the end line.
5
Skip to cone 1, fast feet to cone 2, skip to cone 3, fast feet to cone 4, sprint back.
6
10 Pushups and sprint to cone 4 touch the line and sprint back.
7
Sprint to cone 1, Horizontal One legged Hop (Left) to cone 2, Sprint to cone 3, Horizontal One Legged Hop
(Right) to cone 4, sprint back.
8
Back pedal to cone 1 and rocket jump with twist to face cone 2, sprint to cone 2 rocket jump w/ twist, back
pedal to cone 3 rocket jump w/twist, sprint to cone 4 rocket jump w/twist, sprint back.
9
Plank for 45 seconds, sprint to each cone and back to the end line.
10
Shuffle to cone 1 and squat jump, Carioca to cone 2 and squat jump, Shuffle to cone 3 and squat jump, Carioca
to cone 4 and squat jump, sprint back.
Rest 2 Minutes
Have the team split into rows and facing a set of 5 cones (starting line, cone 1 @ 5
yards, cone 2 @ 10 yards, cone 3 @ 15 yards, cone 4 @ 20 yards).
SAQ Progression – Ladder Training #1
Cmpl
Seq
Exercise
1
Bear Crawl to 1 and back, Sprint to 2 and back, Bear Crawl to 1 and back.
2
Shuffle (west) to 1 and back, Sprint to 2 and back, Shuffle (west) to 1 and back
3
Rocket Jump and Sprint to 1 and back, Rocket Jump and Sprint to 2 and back, Rocket Jump
and Sprint to 1 and back.
4
Carioca (west) to 1 and back, Sprint to 2 and back, Carioca (west) to 1 and back.
5
Squat Jump to 1 and back, Sprint to 2 and back, Squat Jump to 1 and back.
6
One Legged hops (left) to 1 and back (right), Sprint to 2 and back, One Legged hops (left)
to 1 and back.
7
Bear Crawl to 1 and back, Carioca to 2 and back, Bear Crawl to 1 and back.
8
Star Jump and Sprint to 1 and back, Star Jump and Sprint to 2 and back, Star Jump and
Sprint to 1 and back.
9
Sprint to 1 and backpedal back, Sprint to 2 and backpedal back, Sprint to 1 and back pedal
back. Sprint to 1 and back.
10
Sprint to cone 1 and back, sprint to cone 2 and back, sprint to cone 3 and back.
11
Sprint to cone 1 and do 5 pushups and back, sprint cone 2 and do 5 push ups and back,
sprint to cone 3 and do 5 pushups and back.
12
Sprint to cone 1 and back, sprint to cone 2 and back, sprint to cone 3 and back.
Rest 2 Minutes
SAQ Progression – Ladder Training #2
Cmpl
Seq
Exercise
1
Bear Crawl to 1 and back, Sprint to 2 and back, Bear Crawl to 1 and back.
2
Shuffle (west) to 1 and back, Sprint to 2 and back, Shuffle (west) to 1 and back
3
Rocket Jump and Sprint to 1 and back, Rocket Jump and Sprint to 2 and back, Rocket Jump
and Sprint to 1 and back.
4
Carioca (west) to 1 and back, Sprint to 2 and back, Carioca (west) to 1 and back.
5
Squat Jump to 1 and back, Sprint to 2 and back, Squat Jump to 1 and back.
6
One Legged hops (left) to 1 and back (right), Sprint to 2 and back, One Legged hops (left)
to 1 and back.
7
Bear Crawl to 1 and back, Carioca to 2 and back, Bear Crawl to 1 and back.
8
Star Jump and Sprint to 1 and back, Star Jump and Sprint to 2 and back, Star Jump and
Sprint to 1 and back.
9
Sprint to 1 and backpedal back, Sprint to 2 and backpedal back, Sprint to 1 and back pedal
back. Sprint to 1 and back, Alternating Lunge Jumps to 2 and back, Sprint to 1 and back.
10
Sprint to cone 1 and back, sprint to cone 2 and back, sprint to cone 3 and back.
11
Sprint to cone 1 and do 5 pushups and back, sprint cone 2 and do 5 push ups and back,
sprint to cone 3 and do 5 pushups and back.
12
Sprint to cone 1 and back, sprint to cone 2 and back, sprint to cone 3 and back.
Rest 2 Minutes
Sets – 1 & 2
Cmpl
Set
Exercise
Start On
End On
1
10 Yard Sprint
End Line
Goal Line
1
40 Yard Sprint
Goal Line
40
1
15 Yard Duck Walk Forward
40
25
1
10 Yard Sprint
25
15
1
15 Yard Duck Walk Backwards
15
Goal Line
1
10 Yard Slide Shuffle Left
Goal Line
10
1
20 Yard Sprint
10
30
1
15 Yard Duck Walk Forward
30
45
1
40 Yard Sprint
40
Goal Line
1
10 Yard Duck Walk Backwards
Goal Line
End Line
Note
Turn around
Turn around
Walk back to 40, 5 yards
Walk to Goal Line
Rest 1 Minute
2
40 Yard Sprint
Goal Line
40
2
10 Yard Sprint
40
30
2
40 Yard Sprint
40
Goal Line
2
10 Yard Duck Walk Backwards
Goal Line
End Line
2
10 Yard Sprint
End Line
Goal Line
2
40 Yard Sprint
Goal Line
40
2
15 Yard Duck Walk Backwards
5
20
2
10 Yard Slide Shuffle Left
20
30
2
10 Yard Duck Walk Forward
30
40
2
40 Yard Sprint
40
Goal Line
Rest 1 Minute
Turn Around
Turn Around
Turn Around
Turn around and walk to
15 Yd Line
Sets – 3 & 4
Cmpl
Set
Exercise
Start On
End On
Note
3
10 Yard Sprint
15
25
Start on the 15
3
15 Yard Duck Walk Forward
25
40
Turn Around
3
40 Yard Sprint
40
Goal Line
Turn Around
3
40 Yard Sprint
Goal Line
40
Turn Around
3
10 Yard Slide Shuffle Left
40
30
Turn around
3
15 Yard Duck Walk Backwards
30
15
3
10 Yard Slide Shuffle Right
15
5
3
15 Yard Duck Walk Forward
5
End Line
3
20 Yard Sprint
End Line
10
3
15 Yard Duck Walk Forward
10
25
Walk back to end line
Turn Around
Rest 1 Minute
4
10 Yard Duck Walk Backwards
End Line
Goal Line
Turn Around
4
40 Yard Sprint
Goal Line
40
Turn Around
4
15 Yard Duck Walk Forwards
40
25
4
20 Yard Sprint
25
5
4
15 Yard Slide Shuffle Left
5
End Line
Turn Around
4
15 Yard Duck Walk Backwards
End Line
5
Turn Around
4
10 Yard Sprint
5
15
4
15 Yard Duck Walk
15
30
Turn Around
4
40 Yard Sprint
30
End Line
Turn Around
4
10 Yard Sprint
End Line
Goal Line
Turn around and walk to
15 Yd Line
Rest 1 Minute
Sets – 5
Cmpl
Set
Exercise
Start On
End On
Note
5
40 Yard Sprint
Goal Line
40
Turn Around
5
15 Yard Duck Walk Forward
40
25
Turn Around
5
10 Yard Slide Shuffle Left
25
15
Turn Around
5
5 Yard Duck Walk Backwards
15
10
Turn Around
5
10 Yard Duck Walk Forwards
10
Goal Line
Turn Around
5
20 Yard Sprint
Goal Line
20
5
15 Yard Duck Walk Backwards
20
35
5
10 Yard Slide Shuffle Right
35
45
5
10 Yard Sprint
40
30
5
40 Yard Sprint
30
End Line
Rest 1 Minute
Walk back to 40, 5 yards.
Turn Around
Session Complete
Light Day
Activity
Notes
1
Jumping Jacks
30 4-count
2
Rocket Jumps
20. Feet shoulder width apart. Squat down and jump as high as possible. Use the
arms bringing them over the head as high as possible
3
25-yd Sprint
4
Pushups
30 Sec. Do as many as possible. Keep back straight, touch chest to the ground and
return all the way back up. A) Hands wide (spiderman) - double shoulder width, B)
Hands narrow - directly under chest.
5
Plank
Forearms and toes. Hold for count 30/20/10 seconds with a 5 second rest in
between. At end of 10 s. go directly into sprint.
6
25-yd Sprint
7
Kneeling back
extensions
Start with your hands and knees on the ground. Tighten abs and back, so that pelvis is
in neutral and doesn't move. Raise right arm and left leg until almost parallel with the
floor, hold 15 seconds and switch. Go for 1 minute total.
8
Lying back
extensions
Start by lying on your stomach on the ground, arms extended above your head.
Tighten abs and back, so that pelvis is in neutral and doesn't move. Raise right arm
and left leg until off the ground. Hold 15 seconds and switch. Go for 1 minute total.
Keep head up and looking forward.
9
25-yd Sprint
10
Crunch,
Alternating,
extended
30 Sec. Do as many as possible. The individual should lie on their back with their legs
extended, raised off the ground (leg lift). Alternate elbows to knees. Opposite leg
remains in extended position.
11
Old School
Situps
30 Sec. Do as many as possible. Flat on back, feet together and extended, toes up,
arms extended over head. Raise up and touch hands to toes without lifting feet.
12
25-yd Sprint
13
Flutter Kick
30 Sec. Lie on back with legs straight out and hands at side. Shoulder blades flat on
the ground. Raise legs 6" off the ground. Kick as if swimming using the whole leg, not
just the lower leg. Point toes.
14
Hip Lift w/
alternating heel
lift
1 minute. Lie on back with knees bent, feet flat on ground and hands at side.
Shoulder blades flat on the ground. Tighten abs and arch back so that pelvis and hips
come off the ground, keep straight line from knees to shoulders. Complete the lift
lifting one leg off the ground (alternate which one comes off each rep) and extend
straight out in line with other leg. Hold it for 15 seconds/until signal and then switch
leg. This requires additional balance and core stability.
15
25-yd Sprint
Seq.
16
Rest 30 - 60 sec., then repeat sequence
SPRINTS
Terrible 20s
Sprint
Exercise
10 Yard Sprint
20 Pushups
10 Yard Sprint
19 Situps
20 Yard Sprint
18 Pushups
20 Yard Sprint
17 Situps
30 Yard Sprint
16 Pushups
30 Yard Sprint
15 Situps
40 Yard Sprint
14 Pushups
40 Yard Sprint
13 Situps
50 Yard Sprint
12 Pushups
50 Yard Sprint
11 Situps
60 Yard Sprint
10 Pushups
60 Yard Sprint
9 Situps
70 Yard Sprint
8 Pushups
70 Yard Sprint
7 Situps
80 Yard Sprint
6 Pushups
80 Yard Sprint
5 Situps
90 Yard Sprint
4 Pushups
90 Yard Sprint
3 Situps
100 Yard Sprint
2 Pushups
100 Yard Sprint
1 Situp
G1
G2
G3
G4
Note
Start on the endline
1100 Yards Sprinting, 110 Pushups, 100 Situps
Sprints
Sprints - Small to Big to Small
Cmpl
Cmpl
Cmpl
Set
Exercise
Start On
End On
Note
1
10 Yard Sprint
Goal Line
10
Start on goal line
1
20 Yard Sprint
10
30
Turn around
1
30 Yard Sprint
30
Goal Line
1
40 Yard Sprint
Goal Line
40
1
50 Yard Sprint
40
End Line
1
40 Yard Sprint
Goal Line
40
1
30 Yard Sprint
40
10
1
20 Yard Sprint
10
End Line
1
10 Yard Sprint
10
Goal Line
1
Turn around
Walk back to Goal Line
Turn around
Turn around
Total of 250 yards sprinting
Rest 1 Minute
Up and Backs - Small to Big to Small
Cmpl
Cmpl
Cmpl
Set
Exercise
Start On
End On
2
10 Yard Up and Back
Goal Line
Goal Line
2
20 Yard Up and Back
Goal Line
Goal Line
2
30 Yard Up and Back
Goal Line
Goal Line
2
40 Yard Up and Back
Goal Line
Goal Line
2
50 Yard Up and Back
Goal Line
Goal Line
2
40 Yard Up and Back
Goal Line
Goal Line
2
30 Yard Up and Back
Goal Line
Goal Line
2
20 Yard Up and Back
Goal Line
Goal Line
2
10 Yard Up and Back
Goal Line
Goal Line
2
Total of 500 yards sprinting
Rest 1 Minute
Note
Walk to end line
Sprints
Sprints - Big to Small
Cmpl
Cmpl
Cmpl
Set
Exercise
Start On
End On
3
50 Yard Sprint
End Line
40
3
50 Yard Sprint
40
End Line
3
40 Yard Sprint
End Line
30
3
40 Yard Sprint
30
End Line
3
30 Yard Sprint
End Line
20
3
30 Yard Sprint
20
End Line
3
20 Yard Sprint
End Line
10
3
20 Yard Sprint
10
End Line
3
10 Yard Sprint
End Line
Goal Line
3
10 Yard Sprint
Goal Line
End Line
3
Note
Start on End line
Total of 300 yards sprinting
Rest 1 Minute
Up and Backs - Big to Small to Big
Cmpl
Cmpl
Cmpl
Set
Exercise
Start On
End On
4
50 Yard Up and Back
End Line
End Line
4
40 Yard Up and Back
End Line
End Line
4
30 Yard Up and Back
End Line
End Line
4
20 Yard Up and Back
End Line
End Line
4
10 Yard Up and Back
End Line
End Line
4
20 Yard Up and Back
End Line
End Line
4
30 Yard Up and Back
End Line
End Line
4
40 Yard Up and Back
End Line
End Line
4
50 Yard Up and Back
End Line
End Line
Total of 580 yards sprinting
Rest 1 Minute
Note
Sprints
40-100's
Cmpl
Cmpl
Cmpl
Set
Exercise
Start On
End On
1
40 Yard Sprint
Goal Line
40
1
40 Yard Sprint
40
Goal Line
1
40 Yard Sprint
Goal Line
40
1
40 Yard Sprint
40
Goal Line
1
40 Yard Sprint
Goal Line
40
1
40 Yard Sprint
40
Goal Line
1
60 Yard Sprint
Goal Line
40
1
60 Yard Sprint
40
Goal Line
1
60 Yard Sprint
Goal Line
40
1
60 Yard Sprint
40
Goal Line
1
80 Yard Sprint
Goal Line
20
1
80 Yard Sprint
20
Goal Line
1
100 Yard Sprint
Goal Line
Goal Line
1
Total of 740 yards sprinting
Rest 1 Minute
Note
Sprints And Core
Set
Cmpl
Exercise
Start On
End On
Team A: 100 Yard Sprint
1
Note
Based on box with 25 Yd sides
Team B: Pushups
Team A: Pushups
Team B: 100 Yard Sprint
Team A: 100 Yard Sprint
2
Team B: Situps
Old School - Forehead to knees
Team A: Situps
Team B: 100 Yard Sprint
Team A: 100 Yard Sprint
3
4
5
Team B: Jumping Jacks
May replace JJ's with the Rojas
Team A: Jumping Jacks
Team B: 100 Yard Sprint
Jumping Jacks
Team A: 100 Yard Sprint
Push-ups
Team B: Reverse Crunch
Sit-ups
Team A: Reverse Crunch
Rojas
Team B: 100 Yard Sprint
Flutter Kick
Team A: 100 Yard Sprint
Rocket Jumps
Team B: Rocket Jumps
Plank
Team A: Rocket Jumps
Team B: 100 Yard Sprint
Total of 500 yards sprinting
Rest 1 Minute
Materials: 4 cones, arranged in a square
Setup: Put the cones in a square. Keep each side to 20-25 yards.
Break the team up into four groups
Have one group with a coach at each corner of the football field
On the whistle, two groups diagonal from one another will begin doing push-ups, while the other two
groups sprint around the field
Once each of the sprint groups arrive back to their original corner, they begin doing push-ups while the
other two groups run
After one rep of this, you can add sit-ups, grass drills or any other exercise.
NOTE: Do not start the other groups running until ALL groups are back. Be sure to increase or add exercises
only as the players become better conditioned.
Variation: Use the corners of the whole field. That would be 300+ yards - Dirty 300
Heartbreaker
Cmpl
Cmpl
Cmpl
Lap
Sprint
Jog
Note
1
25
75
Based on 25-yard legs, 100-yards total
2
50
50
3
75
25
4
100
0
5
0
100
6
25
75
7
50
50
8
75
25
9
100
0
10
0
100
Total of 500 yards sprinting, 500 yards jogging
Rest 2 Minutes
Materials: 4 cones, arranged in a square
Setup: Put the cones in a square. Keep each side to 20-25 yards
All players start at 1 corner, first player takes off and sprints the first leg
When the player has gone 5-10 yards the next player takes off at a sprint
When the player returns to the starting point he begins the next sprinting set
NOTE: Do not let the players walk, they must jog when not sprinting. The change from the
jog to the sprint is the killer aspect of this, there must be a large difference between the jog
and the sprint.
Variation: Expand the area to be 50x50, but would only do a single set (laps 1-5) and not the
full 2 sets.
Mama
Cmpl
Cmpl
Cmpl
Seq
Sprint
Walk
Note
1
100
54
Based on 25-yard legs, 100-yards total
2
100
54
3
100
54
4
100
54
5
70
54
6
70
54
7
50
54
8
50
54
9
40
54
10
40
54
11
20
54
12
20
54
13
10
54
14
10
54
Used for getting off the ball
Total of 780 yards sprinting, 540 yards walking
Rest 2 Minutes
Materials: 4 cones, arranged at each corner of the football field (not the back of the end
zones)
Setup: Divide the team into two groups, each group goes to opposite end zones and line up
on the front goal line. The two teams are facing each other separated by the entire football
field and standing in opposite corners.
Performance: Signal the players to take off on a sprint down the sideline to the other end
zone, so that the groups have now switched sides
When the sprint is complete instruct them to walk the end zone line to the other side of the
field. The pace should be a fast walk, and each group should prepare immediately for the
next whistle or yell signaling their go.
JUMPS
Jumps
Session
1
2
3
4
Activity
No.
Pogo Jump
20
Squat Jump
10
Rocket Jump
10
Star Jump
10
Pogo Jump
20
Squat Jump
10
Double-Leg Butt Kick
10
Double-Leg Knee Tuck
10
Pogo Jump
20
Squat Jump
15
Rocket Jump
15
Star Jump
15
Pogo Jump
20
Squat Jump
15
Double-Leg Butt Kick
15
Double-Leg Knee Tuck
15
Pogo Jump: Jump up and down in place using minimal compression. Bounce off of the balls of the feet. Try
to jump as high as possible. Keep arms at sides.
Squat Jump: Feet shoulder width apart. Squat down and jump as high as possible. Do not use the arms.
Rocket Jump: Feet shoulder width apart. Squat down and jump as high as possible. Use the arms bringing
them over the head as high as possible.
Double-Leg Knee Tuck: Feet shoulder width. Jump and pull knees to chest. Wrap the knees with the arms.
Get the feet back down and land.
Ropes
Session
1
2
3
4
Leg
Activity
1
Right-Leg
2
Double-Leg
3
Left-Leg
4
Double-Leg
1
Bounding
2
Double-Leg
3
Bounding
4
Double-Leg
1
Cross-Over
2
Right-Leg
3
Cross-Over
4
Left-Leg
1
Step-Over
2
Double-Leg
3
Step-Over
4
Double-Leg
Right Leg: Jump over the rope using just the right leg.
Bounce off of the balls of the feet. Try to jump as high
as possible.
Left Leg: Jump over the rope using just the left leg.
Bounce off of the balls of the feet. Try to jump as high
as possible.
Bounding: Step high and long over the rope, leading
with the outside foot. Do not bring the inside foot down
when landing. Looks like bounding over a puddle.
Step-Over: Start with both feet on the same side of the
rope. Jump over the rope leading with the inside foot.
Bring the other foot over to the first foot, then repeat
going to the other side.
Cross-Over: Start with both feet on the ground to 1 side
of the rope. Jump over the rope leading with the
outside foot, crossing-over the inside foot. Bring both
feet down.
Setup/Materials: Setup a rope square using the elastic cord.
Have the rope 4"-6" off the ground. Use the PVC pipe to hold
the ropes secure. Can also just paint a square on the field, but
this does not force the players to get very high off the ground.
OPTIONAL ROUTINES
Fenceline
1
2
3
4
5
6
7
8
9
10
11
Goal Line - 10
J
J
J
J
J
J
J
J
J
S
J
10 - 20
J
J
J
J
J
J
J
J
S
S
J
20 - 30
J
J
J
J
J
J
J
S
S
S
J
30 - 40
J
J
J
J
J
J
S
S
S
S
J
40 - 50
J
J
J
J
J
S
S
S
S
S
J
50 - 40
J
J
J
J
S
S
S
S
S
S
J
40 - 30
J
J
J
S
S
S
S
S
S
S
J
30 - 20
J
J
S
S
S
S
S
S
S
S
J
20 - 10
J
S
S
S
S
S
S
S
S
S
J
10 - Goal Line
S
S
S
S
S
S
S
S
S
S
J
Goal Line - 10
J
J
J
J
J
J
J
J
J
S
J
10 - 20
J
J
J
J
J
J
J
J
S
S
J
20 - 30
J
J
J
J
J
J
J
S
S
S
J
30 - 40
J
J
J
J
J
J
S
S
S
S
J
40 - 50
J
J
J
J
J
S
S
S
S
S
J
50 - 40
J
J
J
J
S
S
S
S
S
S
J
40 - 30
J
J
J
S
S
S
S
S
S
S
J
30 - 20
J
J
S
S
S
S
S
S
S
S
J
20 - 10
J
S
S
S
S
S
S
S
S
S
J
10 - Goal Line
S
S
S
S
S
S
S
S
S
S
J
Jog: 1,100
180
160
140
120
100
80
60
40
20
-
200
Sprint: 1,100
20
40
60
80
100
120
140
160
180
200
-
Turn Around
Turn Around
Lay out a line of cones 10 yards apart from the goal line to goal line (100 yards). Players start on the goal
line and jog toward the last cone.
Lap 01: Players jog from the goal line to the other 10 and then sprint the last 10 yards to the goal line. They
then go around the last "fence post" and jog back. When they reach the 10 they sprint the last 10 yards to
the goal line.
Lap 02: They then go around the fence post and jog back the other way. When they reach the 20 they sprint
from the 20 to the goal line and turn around. When they reach the 20 they sprint from the 20 to the goal
line.
The pattern continues, adding additional sprinting until they are sprinting the whole way.
Graduation Day
Qty
Rest
Pogo Jump
30
30
25
25
20
20
15
15
10
10
5
5
Push-ups
30
25
20
15
10
5
Qty
Squats
30
25
20
15
10
5
Rest
30
25
20
15
10
5
30
25
20
15
10
5
Double-Leg Butt Kick
30
30
25
25
20
20
15
15
10
10
5
5
Squat Jump
30
25
20
15
10
5
30
25
20
15
10
5
Reverse Crunch
30
25
20
15
10
5
Sit-ups
30
25
20
15
10
5
30
25
20
15
10
5
Double-Leg Knee Tuck
30
30
25
25
20
20
15
15
10
10
5
5
Star Jump
30
25
20
15
10
5
30
25
20
15
10
5
Sprints
30 Yds
25 Yds
20 Yds
15 Yds
10 Yds
5 Yds
30
25
20
15
10
5
30
25
20
15
10
5
The objective here is to stress the
players with constant movement. All the
major areas of the body are worked in
rapid succession. Each set is 105 reps
with 105 seconds of rest. This would
probably be the full workout, maybe a
few hundred yards of quick running, but
if done right, this will work the cardio
portion as well. This would probably be
close to 50 minutes total as there are 20
minutes of rest built in.
Option is to start with 4 sets, then 6,
then 8 as the players progress.
Note: This workout assumes that the
players know the exercises and can
move between them without having to
be shown.
Madre Dios
Exercise
Notes
NF Gauntlet
8 min.
Run continuously
Wind Breaker
8 min.
Sprint from EL to EL in 18 s., jog back
in 30 s., repeat. Try to get in 5
sprints.
Goal line to Goal line
18 Sec
Full sprint - 100 yds.
Goal line to Goal line
30 Sec.
Jog back to end line
6-8 min.
Run this in continuous fashion until
all are done. Rest 1 min., repeat. Use
a 25 yd. square. Setup a couple of
squares while running the Wind
Breaker
Heart Breaker
Lap
Sprint
Jog
Total
1
25
75
100
2
50
50
100
3
75
25
100
4
100
-
100
Can stop after this lap
5
-
100
100
Start over with the sprinting
1
25
75
100
2
50
50
100
3
75
25
100
4
100
-
100
Total
500
400
900
Madre Dios – NF Gauntlet
30 Yds.
1
4
2
3
40
30
20
Solid line – sprint
Dashed line - Jog
10
G
Weight Room:
Groups and Squads
A coach can learn more about a
player's character after one hour in
the weight room than in 4 years of
listening to them talk.
Weights Pre-Process
• Inform the players and coaches of the
changes in the schedule and expectations in
the weight room
• Divide team into 2 groups, the Orange and
the Black
• Divide each Orange and Black group into 5
squads, 1-5
– Orange 1 and Black 1 are for the non-Frosh
players, keep them together
– Should be 4 players per squad
• Massage the groups to get players with
similar strength in the same group
• Why not just go 5 squads?
– The squad size needs to be in the 3-5 player
range so that they all have to participate
– With 8-10+ in a squad, there will be players that
back off and won’t engage
Each Weight Session
• 40 minutes total
• 5, 8-minute rotations
• Each group rotates though all 5 stations during each
session
• Stations are:
–
–
–
–
–
–
Bench press
Squat
Clean
Option 1
Option 2
Each station has two setups, 1 for Orange, 1 for Black
• Bench has 2 benches
• Squat uses 2 racks
• Clean uses 2 clean bars
• Each coach has a station that they monitor; 5
coaches, 5 stations
• The options will be selected each day by the coach
– Pull-ups, push-ups, bar dips, jump rope, steps, bar press, curls,
anything that can be done easily and quickly but will work the
players in some viable fashion
Operation
• Groups enter the weight room, get their workout
sheets, get to their assigned station
• They set the weight to a limit that is appropriate for
all
• The first player starts performing the exercise
– He continues until he can do no more (Failure), or until
he does 15 reps
– When 15/Failure is reached, he gets up and the next
player gets down
– This cycle repeats for the full rotation
• If/when all players can perform 15 reps then the
group will add 10%, rounded up to the nearest 5 lbs.,
to their weight
• When the rotation is over the groups rotate to the
next station, set the weights, and begin
Squad Assignments – Starting Stations
Group
Orange 1
Black 1
10/15
10/17
10/19
10/22
10/24
10/29
10/31
Bench
Press
Option 2
Option 1
Squat
Clean
Bench
Press
Option 2
Clean
Bench
Press
Option 2
Option 1
Squat
Clean
Bench
Press
Squat
Clean
Bench
Press
Option 2
Option 1
Squat
Clean
Option 1
Squat
Clean
Bench
Press
Option 2
Option 1
Squat
Option 2
Option 1
Squat
Clean
Bench
Press
Option 2
Option 1
Orange 2
Black 2
Orange 3
Black 3
Orange 4
Black 4
Orange 5
Black 5
When the next rotation starts, the groups will go to the next station ‘down’ from them. Bench
goes to clean, clean to squat, squat to option 1, option 1 to option 2, option 2 to bench.
Operational Notes
• Each group will have a workout card that
they carry with them each workout
– Coaches will have these and hand them out at the
start of the workout
– They record the group attendance and the weight
lifted at each station
– They note when they increase their weights
• The Top 3 groups for overall poundage
increase, and the top increase for each of
the main lifts will receive an award (pizza
feed or something)
• Need to review the groups and reshuffle
every two weeks
– Players record their weights and reps and coach
will match the players with those of similar
strength
Groups by Name
Full Name
Squad
Group
Full Name
Squad
Group
Ahmadi, Nadeem
Orange
3
Lopez, Mario
Orange
3
Alexander, Taylor
Black
4
Matlow, Dylan (DJ)
Black
3
Barnum, Jordan
Orange
5
Meeks, Jesse
Black
1
Billmire, Alex
Orange
5
Montoya, Jordan
Orange
1
Black
4
Nava, Julian
Black
1
Carrillo, Luis
Orange
4
Parmar, Ajit
Black
4
Carrillo, Mauricio
Orange
1
Peats, Jalen
Black
2
Cline, Richard
Orange
5
Peng, Alexander
Black
5
Colbert, Mark
Orange
4
Radillo, Luis
Black
2
Danielson, Justin
Black
2
Rodriguez, Magdiel
Black
5
Davis, Jajuan
Black
4
Sanchez, Juan
Black
5
Dubois, Marcus
Black
3
Simmons, Emory
Black
1
Farrens, Trevor
Black
2
Singh, Ajaypal
Orange
2
Orange
2
Stevenson, James
Orange
1
Gibson, Trevon
Black
3
Strawther, Justin
Orange
2
Jalang, Adryan
Orange
4
Sudharshan, Abhijay
Orange
3
Jasany, Bobby
Black
1
Wallace, Zach
Black
1
Jones, Josh
Black
3
Warren, Jonathan
Orange
1
Labarbera, Casey
Orange
2
York, Jawed
Orange
1
Lewis, Zach
Orange
4
Lopez, Eric
Orange
3
Lopez, Joseph
Orange
5
Carrillo, Alejandro
Garcia, Ivan
Groups and Squads
Orange
Group Full Name
1
Carrillo, Mauricio
2
3
4
5
Black
Group Full Name
1
Jasany, Bobby
Montoya, Jordan
Meeks, Jesse
Stevenson, James
Nava, Julian
Warren, Jonathan
Simmons, Emory
York, Jawed
Wallace, Zach
Garcia, Ivan
2
Danielson, Justin
Labarbera, Casey
Farrens, Trevor
Singh, Ajaypal
Peats, Jalen
Strawther, Justin
Radillo, Luis
Ahmadi, Nadeem
3
Dubois, Marcus
Lopez, Eric
Gibson, Trevon
Lopez, Mario
Jones, Josh
Sudharshan, Abhijay
Matlow, Dylan (DJ)
Carrillo, Luis
4
Alexander, Taylor
Colbert, Mark
Carrillo, Alejandro
Jalang, Adryan
Davis, Jajuan
Lewis, Zach
Parmar, Ajit
Barnum, Jordan
5
Peng, Alexander
Billmire, Alex
Rodriguez, Magdiel
Cline, Richard
Sanchez, Juan
Lopez, Joseph
Orange 1
Player
Carrillo, Mauricio
Montoya, Jordan
Stevenson, James
Warren, Jonathan
York, Jawed
Bench Press
Clean
Squat
10/15
10/17
10/19 10/22
10/24
10/29
10/31
Orange 1
06/17 – 06/27
M
T
W
TH
M
Bench:
Weight
Squat:
Clean:
Repetitions
Bench:
Ahmadi, Nadeem
Squat:
Clean:
Bench:
Malhi, Akashdeep
Squat:
Clean:
Bench:
Barnum, Jordan
Squat:
Clean:
Bench:
Cline, Richard
Squat:
Clean:
Bench:
Squat:
Clean:
Bench:
Squat:
Clean:
T
W
TH
Orange 2
Player
Garcia, Ivan
Labarbera, Casey
Singh, Ajaypal
Strawther, Justin
Bench Press
Clean
Squat
10/15
10/17
10/19 10/22
10/24
10/29
10/31
Orange 3
Player
Ahmadi, Nadeem
Lopez, Eric
Lopez, Mario
Sudharshan, Abhijay
Bench Press
Clean
Squat
10/15
10/17
10/19 10/22
10/24
10/29
10/31
Orange 4
Player
10/15
Carrillo, Luis
X
Colbert, Mark
X
Jalang, Adryan
Lewis, Zach
Bench Press
105
Clean
65
Squat
115
10/17
10/19 10/22
10/24
10/29
10/31
Orange 5
Player
10/15
Barnum, Jordan
Billmire, Alex
Cline, Richard
X
Lopez, Joseph
X
Bench Press
65
Clean
45
Squat
85
10/17
10/19 10/22
10/24
10/29
10/31
Black 1
Player
10/15
Jasany, Bobby
Meeks, Jesse
Nava, Julian
Simmons, Emory
Wallace, Zach
Bench Press
115
Clean
65
Squat
115
10/17
10/19 10/22
10/24
10/29
10/31
Black 2
Player
10/15
Danielson, Justin
Farrens, Trevor
X
Peats, Jalen
X
Radillo, Luis
X
Bench Press
95
Clean
Squat
95
10/17
10/19 10/22
10/24
10/29
10/31
Black 3
Player
Dubois, Marcus
Gibson, Trevon
Jones, Josh
Matlow, Dylan (DJ)
Bench Press
Clean
Squat
10/15
10/17
10/19 10/22
10/24
10/29
10/31
Black 4
Player
Alexander, Taylor
Carrillo, Alejandro
Davis, Jajuan
Parmar, Ajit
Bench Press
Clean
Squat
10/15
10/17
10/19 10/22
10/24
10/29
10/31
Black 5
Player
Peng, Alexander
Rodriguez, Magdiel
Sanchez, Juan
Bench Press
Clean
Squat
10/15
10/17
10/19 10/22
10/24
10/29
10/31
Thus spake the master Coach:
It is time for you to leave.