Alpena Football

June 15-18

Who?: All high school football players

What?: Conditioning and footwork
Where?: Wildcat Stadium
When?: 10AM - 11:30 AM
Why?: To recondition our bodies into athletic shape, and to move to the next phase of
the MHSAA guidelines.
What to bring?: Come dressed in gym clothes and gym shoes, and bring ​WATER!
Parking
Park or get dropped off where you
assigned, not at the main entrance!
Enter the gate you are assigned!
NG 1 (North entrance, park by stadium)
NG 2 (North entrance, park by baseball field)
MG 1 (Main gate, park by stadium)
MG 2 (Main Gate, park by baseball field)
MG 3 (Main Gate, park by practice field
SG 1 (South Gate, park by concessions)
SG 2 (South Gate, park in SW corner)
SG 3 (South Gate, Park in SE Corner)

The Process
● We are focusing on getting our bodies back to athletic form, NOT cramming 3 months of
conditioning into 2 weeks.
● We will have 8 stations (pods) with a different exercise at each. Each group will
park or be dropped off close to their starting station, and a coach or the trainer
will meet them to take temperatures if they did not do so at home.
● Each group will go through our warm-up in their designated area, maintaining
distance from the other groups. They will then do the specific exercise for 5
minutes.
● This will be followed by a 4 minute period to sanitize equipment, hydrate, and move to
the next station.
● After all stations are complete, athletes will go back to their designated parking area to
stretch and leave promptly after.
 Stations
1. Tire Flips: Find a partner. You and your partner will flip the tire back and forth to
one another. Focus on using your legs and hips, not your back! When the whistle
blows, sanitize each side of the tire where you were touching, then move to
station 2.
2. Dot Drill: Your coach will put you through a series of dot jumps. Focus on hitting
the dot, then focus on speed. Going fast does us no good if we are stepping out
of bounds. When the whistle blows, sanitize each mat, then move to station 3.
3. Wildcat Complex: Partner 1 does 5 Wildcat complexes (push-up on the bar, then
a deadlift, then a clean, then a shoulder press). Partner 2 does crunches and
oblique twists while partner 1 does the complexes. When the whistle blows,
sanitize the bar and weights used for oblique twists, then move to station 4.
4. Cones: Cones will be set up and partners will line up behind the cones. Your
coach will put you through a series of cone drills. Focus on quick feet and moving
as close to the cone as possible. When the whistle blows, sanitize any cone you
were touching, then move to station 5.
5. Farmers walk with deadlift: Partner 1 farmer walks with the hex bar 20 yards,
turns, then does 10 deadlifts, then farmer walks back. Partner 2 does push-ups
with dumbbells, pulling the dumbbell up after each push-up. When the whistle
blows, sanitize the hex bar you were touching, then move to station 6.
6. Stadium Stairs A: Stairs A is all about athletic movement. Your coach will put you
through a series of bunny hops, bounding, single legs jumps, etc for 5 minutes.
When the whistle blows, sanitize any area you touched, then move to station 7.
7. Stadium Stairs B: Stairs B is all about conditioning. Your coach will put you
through a series of up-hill running and lateral running. When the whistle blows,
sanitize any area you touched, then move to station 8.
8. Hammer swings: You and your partner will alternate hitting a tire with a sledge
hammer. Make sure you swing with both sides. When the whistle blows, sanitize
the sledge hammer, then move to station 1.

Groups
Group 1 Group 2

Parking: SG 3 Parking: SG 2

Station: 1 Station: 2

Coach: S. Zann Coach: Troy

Caden Couture Allen Johnson

Brain Frisch Eathan Johnson

Carson Frisch Joel Tusher

Dan Savage Ryan W.

Nic (Stumpy) Anthony (Dido) V.

Carlie Williams Hunter Liske

Aiden Irwin Gage

Jason Somlinski Xander Cooper

Aston Perrin Cam Carpenter

Group 3 Group 4

Parking: SG 1 Parking: NG 1

Station: 8 Station: 4

Coach: Voltz Coach: Pagels

Ryan Voltz Brady Pagels

Kayden Budnick Nic Giester

Mason Mumford Ian Martin

Cam Stevens Jacob Thomas

Ev Zann Blake Stoinski

Logan Momrick Beau Yuchare

Christain Wickland Evan Erickson

Luke Young Jake Zann

Ryan Ritter Noah Lytle

Group 5 Group 6

Parking: NG 2 Parking: MG 1

Station: 5 Station: 3

Coach: Burns Coach: C. Zann

Quane Kimbal Gunner Spencer

Aston Mill Austin Health

Cameran Kubbie Colin Heath

Croban Burr Brendan Lee Thompson

Derred Whitting Codey Spragg

Aiden Whitting Blake Grant

Tanner Pokerzinski Mason Villareal

Colyn Heath Wesley Elliot

Zac McDonald Brayden Markey

Group 7 Group 8

Parking: MG 2 Parking: MG 3

Station: 6 Station: 7

Coach: Zieliskowski Coach: Wolfgang

Brady Ninja Logan Decare

Landon Tessmer Austin Poirie

Sam Cook Logan Bouchard

Zack Kunath John Eaton

Tristan Pilarski Trevor Kasubowski.

John Kurowski Alex Gies

Jeremiah Bullis Chris Wherry

Noah Bailey Hunter Cahoon

Jack Boyle Alex Corwin