Westminster College Football

2009 Strength and Conditioning Manual

YOU PAY IN ADVANCE!

Westminster College Football Flexibility Program

We Work for Flexibility!

Active Stretch Sequence

1. ActiveStretch
40Yardformrunathalfspeed(down andback) 20YardHighKnees(down)/20YardHighKneeButtKicks(back)
HighKneesSlightforwardlean,properarmrotations HighKneeButtKicksSlightforwardlean,bringkneesupsimilartoabove,thenbring

heeltobutt.

20YardHighKneeCrossOvers(down)/20YardSkips(back)
HighKneeCrossOversBringkneeupandoveroppositeleg,foottogroundoutside

oppositefoot. Emphasizegoodhighkneeformthroughout.
SkipsEmphasisondrivingupwithbody,notout.Shouldworkonexplosion andagood

kneedriveupward.

20YardHeelPull(down)/20YardAtlasStretch(back)
HeelPull Bringheelinsidekneeuptogroingrabbingandstretchingwithbothhands. AtlasStretch Modifiedlungewherebothhandsareaboveheadwhiledoingalunge,then

turnbodytowardfrontfoottostretchlowerback.Handsremainaboveheadwhile returningtouprightposition.

20YardKneePull(down)/20YardFrankenstein(back)
KneePull Raisekneetochest,thenpullupwithbotharmstostretchhamstringandbutt FrankensteinWithbotharmsextendedinfront paralleltoground,kickonelegatatimetohands withkneelocked.

20YardSideGroinStretch(down andback)
SideGroinStretch Inacontrolledpacemovingsideways,stepoutwidethenswaybody

sidetosideslowlytostretchandloosengroin.

20YardCarioca(downandback) 20YardShuffle(downandback)

2. Flexibilities
Standing LatsArmsstraightoverheadwithhandsinterlockedreachingupandback(8Sec)

PecsArmsbehindbackwithhandsinterlockedreachingup(8Sec)

HamsandBackLegstogether,handsholdingcalvesheadtowardsknees(8Sec)

Spreadum Legsspread,handsreachingthroughlegstoward groundbehind(8Sec)

Groin(Saigon)Feetremainflatonground,squatdownwithkneesspread(8Sec)

Onfloor HipFlexorLungepositionwithonekneeonground,forcehipstowardsground stretchinghipflexor(8Seceachleg)

Abdominal(Seal)Withstomachonground,raiseshouldersup stretchinglowerback(8Sec)

Adductor(Spreadem)On groundwithbothlegsstraightandspread,grab heelsandforceheadtoground(8Sec)

Spinaltwists(CrossOvers)On groundwith onelegstraight,theotherleg withkneebentandfootoverstraightleg,turntowardbentlegtostretch lowerbackpushingelbowonknee(8Seceachleg)

Onthewall QuadsPullfoottoglute(8Sec)

CalfsLeanagainstwallwithonefootbackandlegstraight(8Sec)

AchillesSameascalfsbutkneeisbenttostretch achilles(8Sec)
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3. QuickFeetDrills
Someofyouwillnothaveaccesstoall drills,butdothesedrillsoradlibasmuchasyoucan togetthedesiredworkout. Doonlyone(speedladder,BFSdotdrill,plyoboxes,orBW plyoworkout)oneachdaythatyouliftandalternatewhichonesyoudodaytoday.

SpeedLadder
Thesedrillsaredesignedtoimproveyour footquickness.Theobjectoftheladderis tomoveyourfeetaslowtothegroundandfastaspossiblewithouttouchingtheladder. Paintedlinesonpavementorgrasswouldworkaswell,having1216x16boxesina row. 1Footineachbox 2Feetineachbox Hops(Rightfoot,leftfoot,bothfeet) 2in,1out(IckyShuffle) Startwithonefootinbox.Progressiongoesas titlesays,2inthen1outandontothenextboxslidingbackandforth across theladder.Makesureyouarenothoppingbuttakingindividualsteps.
Ex1:StartwithrightfootonAandleftfootonA.ProgressiongoesrightfootB, leftfootB,rightC,leftC,rightD, leftD,rightE,leftE,etc Ex2:Startof2in,2out Ex1:Startof Icky Shuffle

2in,2out Startwithbothfeetstraddlingthefirstbox.Progressiongoes astitlesays,2inthebox,thenbothoutandontothenextbox.Makesure youarenothoppingbuttakingsteps.

Ex2:StartwithrightfootonAandleftfootonA. HoptobothfeetonB,C,D,etc

SlalomStartwithonefootinbox,thenhopsooppositefootinonlyone inbox.Shouldresemblethelookofaslalomskierwithsidetosidemotion. (Sideways)AliShuffleMovingsideways,alternate1footinandonefoot outoftheboxes.Eachboxshouldhaverightfootinbox,thenleftfootin box,thentothenextbox.Switchwhichfootisfirstonwayback.

Ex3:StartwithrightfootonAandleftfootonA. Hoptobothfeetto B,C,D,etc Ex3:StartofAliShuffle

(Sideways)2in,2out Sameasabovebutmovingsideways

BFSDotDrill
Thesedrillsaredesignedtoimproveonfootquickness.Trytomovearoundthe dotsasquicklyaspossible,stillhittingallofthemarks.Eachsectionshouldbedone2 timesthroughfor 15secondswith15secondsrest.
D 2ft. E

DotDrillDiagram:

3ft. C

3ft.

UpandBack StartatoneendwithfeetonAandB. Nowjumpquickly withbothfeettoC. ThengowithbothfeettoDandE. Nowcomebackthesameway.D&E,C,A&B. RightFoot

2ft. A B

PutyourRightfootondotC. Alwayshoponrightfootwhilemovingarounddots. Orderisasfollows:C,B,C,E,C,D,C,A,C,B,C,E.. LeftFoot PutyourLeftfootondotC. AlwayshoponLeftfootwhilemovingarounddots. Orderisasfollows:C,A,C,D,C,E,C,B,C,A,C,D,.. BothFeet PutbothfeetondotA. Alwayshoponbothfeetwhilemovingarounddots. Orderisasfollows:A,B,C,E,D,C,A,B,C,E,D,C,.. Nexttimethroughswitchthedirection,withorder:B,A,C,D,E,C,B,A,C,D,E, TurnAround StartatoneendwithfeetonAandB. NowjumpquicklywithbothfeettoC. ThenmovebothfeettoDandE. NowspinsoyourfeetareontheoppositeletterfromAandBtoBandA Repeattheprogressiondownthedots,spin,andreturn

PlyometricBoxes
PlyoBoxesareboxesthatmeasure18by18. Theycanbemadefromusing2x 4boardstosupportapieceofplywoodorparticleboard.Any hardsurfacethatis approximately4highand steadywouldwork,whichisthe sameheightasthewidthof a2x4withapieceofplywood.Drillsdoneontheseboxesimprovefootquicknessoff thegroundandbacktothegroundaswellasquicknesssidetoside. Concentrateon alwayshittingthemiddleofthebox. 2on,2off Straddleboxputtingbothfeetonfloor(positionA) Quicklyalternateputtingbothfeetupontopofthebox (position B)andthenquicklybackdowntothefloor(positionA). Makesurethatthedrillisdonewithmanyquicksteps,ratherthanhops. 2up,2down Standbehindboxwithbothfeetonfloor (positionA). Quicklyalternateputtingbothfeetupontopofthebox (position B)andthenquicklybackdowntothefloor(positionA). Makesurethatthedrillisdonewithmanyquicksteps,ratherthanhops. Overandback Standbesideboxwithbothfeetonfloor(positionA). Quicklyputbothfeetupontopofthebox(positionB)andthen quicklybackdown tothefloorontheotherside(positionC).Once yoursecondfootreachesfloorontheotherside,comebacktothe beginningthesamewaycontinuingbackandforth. Makesurethatthedrillisdonewithmanyquicksteps,ratherthanhops. Slalom Standbesideboxwithonefootonboxandonefootonfloor (positionA). Hopbackandforthsidewaysalternatingwhichfootisonthefloorand ontopofthebox. Shouldresembleaslalomskierwiththesidetosidehoppingmotion. AliShuffle Standbehindboxwithonefootonboxandonefootonfloor (positionA). Quicklyalternatewhichfootisonthefloorandontopofthebox. Shouldresembleaseriesofsmallhops. Hopoverandback Standbesideboxwithbothfeetonfloor(positionA). Quicklyhopupontopofthebox (positionA)andthenquickly backdowntothefloor ontheotherside(positionC).Repeat. Makesurethatthedrillisdonetouchingbothsidesandthetopof theboxeachtripacrossbox.

PlyoBodyweightCircuit
Ifnootherformsoffootdrillsareavailable,thiscircuitwillbeadequate.Keep intensityandspeedupinordertomaximizetheworkout. Walltouchesaretobedone facingwallapproximately12awayandfacingwall,jumpingandtouchingashighas youcan.Thekeyistoexplodeoffofthefloorassoonasyoutouchitwithoutrest.Line hopscanbedoneoveranymarkonthefloorandrequirequickmovementsofthefeet overandbackofthemark. Dothecircuit5timeswith1minuterestbetweeneachset: 15WallTouches 20LineHopsForwardandBackward 25WallTouches 20LineHopsSidetoSide 25WallTouches 20LineHopsSidetoSide 25WallTouches 20LineHopsForwardandBackward 15WallTouches

Theactivestretch,flexibilitywork,andone footquicknessdrillistobedoneeveryday youlift!

Westminster College Football Strength Program

We Work for Power!

Lifting Rules
Theliftingprogramisa4dayaweekprogramthatworkseachmajormusclegroupeachdayin orderforyoutoperformatyourpeak performancelevel.Theprogramisdesignedtouseyour existingonerepmaxforeachofthefour corelifts(Bench,Squat,PowerClean,Incline)andbuild overall athleticmusclestrengthandexplosion.Herearesomekeypointsandexplanationsof the lifts.

KeyPoints:
Weekoneontheliftingcardcorrelatestotheweek ofMay18,2009.UsePreweek
th workoutontheliftingcardpriortoMay18 .Theprogramisafourdayperweeklifting

program(2daysoneachsideofliftingcard). Theprogramisdesignedtopeakmid August. %number=percentageofonerepmaxtotalofthatspecificlift. Hangpullsarea complimenttopowercleans,sothepowercleanonerepmaxshouldbeused. Forincline bench,take85%ofyourbenchonerepmax,thenusethatnumberforthecalculationsof theinclinelifts. ActiveRestWeek(Week6)Thisweekistorecoversomesoremusclesandregain focusforthesecondhalfofthesummer.Weightistobelightbutrepsaretobedone withahighertempoandlessrestbetweensets. AbdominalsEachspecificliftingdayhasaspecificabdominalworkoutassociatedwith it. Uptoandincludingtheactiverestweek,abdominalswillbedoneattheendofthe workout.Day1isupperandmiddleabdominals,Day2islowerabdominals,Day3is coreabstrength,andDay4isworkingtheobliques.
Day1FullSitupsx25,10secondrest,Crunchesx50,10secondrest(repeatx3) Day2Bicycle(onback)x50,ToeTouchesx35,Legs6inchesoffgroundand

hold30seconds(repeatx2)
Day3 PUPosstraightx15eachleg,PUPosoppositex15eachleg,PUPos

outsidex15eachleg,PUPosstraightx15eachleg(repeatx3) i. PushUpPosition(PUPos)issimilartothepositionofanupinthepush up.PUPosstraightmeansyouareinthatpositionandyoubringthesame kneetothesameelbow,keepingyourbodystraight.PUPosopposite meansyoubringtheoppositekneetotheoppositeelbow,continuingto

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keepyourbodystraight.PUPosoutsidemeansbringingyoursameknee outsidethesameelbowandyourfootisbesideyourhand.Withall movements,yourfootmusttouchupunderyourchest.

Day4 SideTouchesx50,HealTouchesx50,Rotatingtouchesx25(repeatx2)

i. Day 4workoutsincludesidetoucheslayonyoursidewitharmtoground flatongroundandotherarmbehindhead,bringingkneeup(sidewaysto body)andtouchingelbow. Healtoucheslayonyourbackwithyourlegs bent,pickyourshouldersupoffoftheground,andtouchyouranklesfrom sidetosideslidingthemiddleofyourbackacrossground. Makesureyou keepyourchintuckedthroughouttheset. Rotatingtoucheshalfsitup position,feetoffoftheground,andyourotatesidetosidetouchingboth handsontheground. Theworkoutsareasfollows:

Aftertheactiverestweek (Week6),theabdominalswillbedoneduringthelifting. Aftereachsetdooneabset,whichwillworkyourabsaswellasincreasetheintensityof theworkouts.Thetwoab exercisesaretobedoneinan alternatingfashion,i.e.youdoa 10repsetafteraliftingset,andthenyoudothenextabexerciseafteryournextlifting set.Theworkoutis:

Day1FullSitupsx10,Crunchesx15 Day2Bicyclex10,ToeTouchesx15 Day3 PUPosstraightx10,PUPosoppositex10 Day4 SideTouchesx10,Rotatingtouchesx8

Allliftsonyourcardarethesuggestedlifts.Ifyouhaveapersonaltrainerorsomeone backhomewhomyouwouldratherworkoutwithordotheirprogram,weunderstand. Wewouldlikeforyoutoincorporateourmainboldedliftsintoyourworkoutifyoudo notdothemalready.

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LiftDescriptions:
Squat(BackSquat,FrontSquat,OverheadSquat) Shouldbeperformedbystartingin uprightpositionwithweightstable,motionstartswithmovementofhipsbackwardand downkeepingheelsonthegroundandweightbalancedoverbody.Feetshouldbe shoulderwidthorslightlywider,toesslightlyoutward,andkneesshouldbeforced outwardatbottomoflift.Alwaysremembertokeepbacktightthroughoutandkeep chestopenandfullforproperlift. PowerClean Weightistostartfromfloorandreturntoflooraftereachrep.Keeping feetshoulderwidthandstraightahead,driveweightoffofthefloorkeepingbarmoving straightup.Hipsshoulddriveforwardwhileweightpassesthemandarmsshould shrugweightupward,pullingweightashigh aspossible.Onceweightisintheair, lifterthenlowershipsbackdownanddriveselbowsforwardcatchingweightonupper chestandshoulderarea. HangPullsLiftisidenticaltoaHangCleanuntilweightistobecaught.Lifterisonly topullweightashighaspossiblewithoutcatchingweight.Liftisintendedtoworkon explosionhips,back,legsofpowercleanwithoutbeatingupshouldersandwristshaving tocatchtheweight. DBJerksHoldweightaboveshoulderarea,similartopositionofweightafter successfulpowercleaninfrontofhead.Bendknees,ankles,andhipstolowerbody positionslightly,thenexplodedrivinghipsforwardandbodystraightgeneratingenergy enoughtothrusttheweightupward.Catchweightwitharmsstraightupandelbows slightly locked.Donotpushweightupwitharmsasinamilitarypress,butuse explosionfromhipsandlegstodrivetheweightup.Spottersassistweighttotravelback tooriginalposition. DBSnatch Useonedumbbell(startlighttogetthefeelforit), In asquattingposition withyourfeetslightlymorethanshoulderwidthapart(athleticstance). Thedumbbellis positionedbetweenyourlegs. Youcaneitherstartwiththedumbbellinthehang position,withthedumbbellacoupleofinchesoffthefloor.Inthehangposition,your armshouldbestraightbutnotstiffandlockedout. Putyour otherarm onyourwaistto aidwithbalance.Aswithanysquattingposition,yourbackshouldbeflat. Whenyou startthepull,driveupwardspowerfullywithyourlegsandthrustyourhipsforward.This givesyouthemomentumyouneedtolifttheweightyoudonthavetodeliberatelypull

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itupwithyourarm.Usingthemomentumgeneratedbyyourlegs,letyourarmriseup withit.Shrugyourshoulderstohelpitup.Bythetimethedumbbellhasreachedyour chest,yourlegsarepracticallyfullyextendedandyourhipsarecomingforward.Atthis point,youdropintoasquatsothatyourbodyweightisunderneaththeweight.The dumbbellhastraveledupwiththemomentumoftheinitialpush,andyouwanttocatch theweightbeforeitsuccumbstogravityandfallstothefloor.Assoonasyouare underneathit,driveupwardsagainandlockoutthearmaboveyourhead. DumbbellLifts(DBIncline,DBMilitary,DBBench,DBFlyes)Theadvantageto usingdumbbellsistheabilitytohaveagreaterrangetoperformthelift.Makesurewhile doingtheseliftsthattheweighttravelstheentirewayupanddownthatitpossiblycould inorderformaximummuscledevelopment. GoodMorningsWeight(low)isinthebacksquatposition,kneesareslightlybentand remainlockedinaslightlybentpositiontheentirelift.Backisarchedsothateyescan lookupwhilebentover.Withbodyerect,bendoveratwaistkeepinglegsinthesame position.Keepeyesupandbodytightthroughtheliftandalwaysremaincontrolled. LumberjacksWithbodybentoverandonekneeandoppositehandonbench,useother handandpulldumbbellfromhangingpositionuptoareaaroundsideofribcage contractingbackandlatmuscles.Asinotherlifts,becontrolledthroughtheloweringof theweight. TrilogyandBusDriversThetwoareshoulderexercisesandaremostlydoneinasuper set. Trilogyisfront,lateralandrearraisesallinoneset.UseDBsandifthesetcallsfor 8repsthenyouperform8frontraises,gorightto8lateralraises,andfinishwith8rear raisestocompletetheset.BusDriversareperformedwithbotharmsextendedstraight outatshoulderheightholdingaplate(likeasteeringwheel)andturningthatplate turnseachwaycontrolled.Ex:turntotheleft,holdabeat,turnbacktostraight,hold forabeat,turntotheright,holdforabeat,backtostraight... PartnerHamsWithpartnerAkneelingonground,PartnerBgrabspartnerAsankles andholdsthemdown.PartnerAthenstartstolowerbodyforward,keepingeverything fromkneestoheadstraightandholdingthemselvesupwithonlytheirhamstrings. ContinueloweringuntilPartnerAreachesgroundwherehecatcheshimselfwithhands rightbeforecontact.PartnerAthenthrustshimselfbacktokneelingpositionwithhands andcurlingwithhamstring.

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AuxiliaryLiftsAllauxiliaryliftsaretobedoneinaCONTROLLEDmanner.Lifts shouldbedonewitha2secondlift,3secondnegativelift. Theseliftsarenevertobe donemovingtheweightwildly throughthelift.Theauxiliarylifts:

LegCurls LegExtensions PartnerHams CalfRaises Dips DBFlyes TricepExtensions GoodMornings UprightRows FrontRaises LateralRaises BusDrivers

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Westminster College Football Conditioning Program

We Work for Speed!

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Conditioning Rules
Theconditioningprogramisa4dayaweekprogramthatworkseachmajormusclegroupeach dayinorderforyoutoperformatyourpeakperformancelevel.Theprogramisdesignedtobuild overall staminaandexplosion.Herearesomekeypointsandexplanationsof theprogram.

KeyPoints:
WeekoneontheconditioningcardcorrelatestotheweekofMay18,2009.UsePre
th weekworkoutontheconditioningcardpriortoMay18 .Theprogramisafourdayper

weekworkoutprogram.TheprogramisdesignedtopeakmidAugust. Explanationofdrillsandworkoutarelistedbelow. Perimeterof Fieldrunaroundthefourcornersofafootballfield.

SPECIAL SPEED DRILLS:

(1)LINERUNNING46Timesfor40yards.Thepurposeofthisdrillisencourageyoutolengthen yourstride.Runtenyardsandhitayardmarkerwitheitherfootthenextstepisonthenextyard marker,etc....Thiswouldmeanyouarerunningwitha7.5footstride.Thekeyisdrivetheelbowsback vigorouslyandliftthekneesexplosively.Usepiecesoftapetomarkoff8and8.5footstrides. (2)FORMSPRINTSPerform48repetitionsfor40yds.Performperfectsprinttechniquewhile coveringadistanceof40yards. (3)STANCE&STARTS Perform68repetitionsfor10yds.Concentrateonquicklyswitchingthe handsandfeet.Besuretoplacethedominantfootforwardandplaceitjustbehindthestartinglineand theoppositehandjustbehindthelineaswell.Thefirstfewstridesshouldbefastbutshouldemphasize longpowerfulstrideswithkneesliftedhigh(makesureyourstayinglowanddrivingout). (4)STADIUMSTEPS Thishelpsindevelopingpowerinourlegs.Alwaysremembertowalkdown thesteps.70stepsequal oneset.Dothisdrillfor1setofeachdrilllistedbelow. HighKneeWalkExaggeratekneeliftoneachstepalongwithmaintainingthenormal arm swingmovement. HighKneeRunSprintupthestepsusinggoodrunningformandexplosivesteps,hitevery otherstep. HighKneeSkipSkipeveryotherstepwhilemaintaingoodarmmovementanddrivingthe kneesupwardasyoumovefromsteptostep.

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 SideShuffleTurnsidewaysandshufflehalfwayupthestepswiththekneesbentandwitha

slightforwardlean,turnandshuffleuptheoppositedirectiontocompletetheset.Donot crossthefeet.Thisisagooddrilltoworkthegroinandhipareas. DoubleLegHopsHopwithbothfeettogetherhittingeveryotherstep,keepaslightbendin thekneestoavoidunnecessarystressontheback,movefromsteptostepasexplosivelyas possible. RunningHiteveryotherstepwhilemaintainingahighkneelift,anklelockedanddrivingoff theballsofthefeet. RunningTwofeeteverystepwhilemaintainingahighkneelift,anklelocked,anddriving offtheballsofthefeet. (5)PUSHUPSTARTS Startfromafingertippushupposition.Driveforwardintoarunwhile focusingonmovingoutwardandstayinglow,withtheshoulderswillinfrontofthehips.Thebody angleshouldbe3040degreesattakeoffwhichislowerthananormalstart(i.e.45degrees).Thisdrill helpsyoutostaylowandmoveforwardatthestart. (6)RESISTIVESTARTSWorkwithanotherathlete.Yourpartnerputshishandsonthefrontofyour shoulderswhileyouleanforwardagainsthishands.Runforwardagainstyourpartnersresistancefor five(5)yards.Continuerunningwhilethepartnerreleasestheresistanceandmoveforwardforan additional10yds.Thisdrillisdonefor35reps. (7)GROUNDSTARTS Startbylayingfacedownontheground.Driveforwardandtoyourfeetas yousprintfor10yards.Thisdrillteachesyoutostay lowwhilemovingforwardanddevelopingagood thrustinthestart.Thisisdonefor35reps. (8)BALLDROPSTARTS Theathleteworkswithapartnerwhoholdstwo(2)tennisballs,(1ballin eachhand)andstands10yardsaway.Startinthedownstanceandreacttoyourpartnerdroppingoneof theballs.Trytocatchtheballbeforeithitsthegroundtwice.Thisworksonthesprintstartandreaction. Thisdrillshouldbecompletedfor58reps. (9)SEATEDFASTARMS Sitonthegroundwiththefeetextendedoutinfrontofthebody.Move thearmsasfastaspossibleinarunningmotionfor10seconds.Thisdrillisusedtopracticecorrectarm actionanddeveloprotationalspeedfromtheshoulders.(Manyathletesmoveonlythearmsfromthe elbowsdown,insteadoffromtheshoulders).Fasterarmmovementcanimprovethespeedturnoverrate ofyoursteps(stridefrequency).Thisisdone35sets. (10)BUILDUPSPRINTSGraduallyspeedupoveradistanceof30to50yards.Thisisagood exerciseforimprovingsprintingtechniquewhileincreasingspeeds.Thisisdonefor5reps. (11)FLYINGSPRINTSAcceleratefor20to30yardsandthenrunfor10to30yardsatamaximum allouteffort!!Thisdrillisexcellentforimprovingthefinishofthe40yd.sprint.Thisisdonefor5reps. (12)HOLLOWSPRINTSCover100yardsasfollows:jog20yards,sprint20yards,stride20yards, jog20yards,andsprintthefinal20yards.Thekeyisthatthatyouexplodeintothesprintsandworkto accelerateasfastaspossible.Thisisdonefor5reps.

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(13)HARNESSRUNNINGUsearunningharnessandhaveapartnergiveresistancefor20yards. Makesuretousegoodrunningtechnique.Thisdrillisusedtodeveloppowerandexplosioninthehips andthighs.Thisisdonefor6reps. (14)UPHILLRUNNINGFindamoderatelysteephillthatis4080yardsinlength.Beginsprinting upthehill,whileusingproperrunningtechnique.Walkbackdownthehillforrecovery.Runninguphill developsstrengthandpowerinthehipsandlegs.Thisdrillisdonefor68reps. (15)DOWNHILLRUNNINGFindahillwithaslightdowngradeor57degrees,beginbysprinting downhill,makingsurenottogomorethan50yards.Becarefulnotto overstridetothepointwhereyou areunabletorunfullspeed.Thisdrillisdonefor68reps. (16)ASSISTIVERUNNINGByrunningwiththeassistanceofsurgicaltubing(ordownhill),youcan experiencethefeelingofrunningfasterthannormal.Wewilldoassistiverunningfromanupright positionwiththepartner(anchor)standinginfrontofyou,inastationarypositionormovingbackwards toextendthepull.Thekeyisthatyouuseproperrunningformandincreasethestridefrequencytostay upwiththepullofthetubing.Youcangenerallyrun34secondsfasterinthe40yarddashwiththe assistanceofthistubing.Ifyoudonthavetubing,youcanperformdownhillrunsonaslightgrade(i.e. 35degrees)asanalternateexercise.ThisspeeddrillwillbeusedtodevelopSTRIDEFREQUENCY.

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Plyometrics
Phase#1
Standinglongjumpsx5 Singleleghops20ydsx2each Power skipsforheight20ydsx4 Lateralbaghopsx4

Phase#2
Standinglongjumpsx10 Singleleghops30ydsx2each Powerskipsforheight20ydsx4 Lateralbaghopsx4

Phase#3
Standinglongjumpsx12 Singleleghops30ydsx4each Powerskipsforheight20ydsx4 Lateralbaghopsx4 Speedstepsx3for10seconds

Phase#4
Standinglongjumpsx14 Singleleghops30yardsx4 Powerskipsforheight20ydsx4 Lateralbaghopsx2 Alternatinglateralbaghopsx2 Speedstepsx3for15

Phase#5
Standinglongjumpsx14 Singleleghops30yardsx4 Powerskipsforheight20ydsx4 Lateralbaghopsx2 Alternatinglateralbaghopsx2 Speedstepsx3for15

Phase#6
Standinglongjumpsx14 Singleleghops30yardsx4 Powerskipsforheight20ydsx4 Lateralbaghopsx2 Alternatinglateralbaghopsx2 Speedstepsx3for15

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Agility Drills
Agility#1
FigureEightx3 NebraskaDrill x3 JingleJangle(ProShuttle)x3

Agility#2

FourCornersx3 FigureEightx3 NebraskaDrill x3 JingleJangle(ProShuttle)x3 BigTDrillx3

Agility#3

FourCornersx4 FigureEightx4 LDrillx4 JingleJangle(ProShuttle)x4 TriangleDrillx4 BigTDrillx4

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20yd.ShuttleRun (ProShuttleRun)
The20yd.shuttlerunisaquicknessandagilityexercisethattheNFLusestomeasure itsathletesattheIndianapoliscombine.Itmeasureshowquicklyyoucanchange direction. Youstartoutstraddlingthemidlinewithonehanddownonthemidline. Sprinttoyourrightandtouchtheendlinewithyourrighthand Changedirectionandsprinttenyardsandtouchtheendlinewithyourlefthand Changedirectionandsprintfiveyardsthroughthemidline.
EndLine Midline EndLine

START

5yards

5yards

FINISH

10yards

NebraskaDrill
TheNebraskadrillisanotheragilityexerciseusedbymanycollegesandproteams. Thepurposeofthisdrillistoenhanceyour: Start Abilitytoplantandaccelerate Abilitytoplantandbackpedalquickly

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NebraskaDrillSetup

10yards

10yards

5yards

10yards

NebraskaDrillCourse

4
BackPedal

START

FINISH

HowtocompletetheNebraskaDrill:
Startinafootballstance Sprinttothesecondcone Plantonoutsidefoot Acceleratetothirdcone Plantonoutsidefoot Sprinttofourthcone Plantandbackpedalthroughthefinishline

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Figureeight
Thefigureeightenhancesyourabilitytorunindirectionsotherthanjustastraight line.Youarerunningonaconstantbendsoyoumustutilizethebendinyourkneesand ankles.Theabilitytorunatdifferentangleswillenhanceyourabilitytocoverthefield bothoffensivelyanddefensively.

Start

Finish

5yards

5yards

BigTDrill
TheTTestwillhelpwiththeabilitytocut,changedirectionandaccelerate. 1) Sprinttenyardspastthemiddlecone. 2) Gooverthemiddleconeandundertheleftcone. 3) Whenyouaredonecomingunderneaththeleftconeaccelerateandgoundertheright cone. 4) Afteryouhavegonearoundtherightconeheadforthemiddlecone. 5) Acceleratetowardsthemiddlecone. 6) Goaroundthemiddleconeandfinishontherightsideofthestartingcone.

5yards

5yards

Finish

Start
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FourCornerDrill
TheFourCornerDrill willhelpwiththeabilitytocut,changedirectionandaccelerate. 1) 2) 3) 4) 5) 6) Startononesideoftheboxofcones. Springforwardtoandaroundcone Startshufflingwhenyoureachthefirstcone. Onceyoureachthesecondcone,backpedaltothethirdcone. Atthethirdcone,starttocariocaacrossthepointwhereyoustarted. Repeatpatternonotherside,startingwithspring,thenshuffle,backpedal,andcarioca.
Shuffle

5yards
Sprint

5yards

5yards

Backpedal

5yards

Start
Carioca

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