complete book

Blueprint for Success:A Strength &Conditioning Coach'sManual

Coach Mike Golden

Copyright © 2013 by Coach Golden.

All rights reserved. No part of this book may be reproduced or transmitted in any form orby any means, electronic or mechanical, including photocopying, recording, or

by any information storage and retrieval system without permission in writing from the author.

For information about permission to reproduce selections from this book,write to [email protected].

Editing and book composition by E. Pirrung.

Disclaimer

The information presented in this book is intended for general informational purposes and cannotanswer personal, health-related questions or problems. The information presented here shouldnot be used to diagnose, treat or cure any medical condition or problem. If you are experiencingany health-related problems, please consult your health professional or emergency medicalpersonnel.

The information presented here should not be considered medical advice or imply that anypersonal action should be taken. You should first discuss any physical, lifestyle, and dietarychanges with your health or medical professional.

In no event shall the author be held liable for any damages, directly or indirectly, resulting fromthe use of the information contained in this book.

Any person relying on any of the information contained in this book or making any use of theinformation contained here shall do so at his or her own risk.

Dedication/Acknowledgements

To my wife, Nicole, my best friend and partner from the start, you have made all the jobs,travels, moves, hours, and highs and lows of this profession all worth it. I could not have pickeda better person to be my wife and an unbelievable mother for our children. This could not bepossible without you. I love you.

To the Golden Horde—Natasha, Tatiana, Sophia, Anastasia, and Magnus—thank you for allyour hugs, kisses, and laughter whether we win or lose. There is nothing like coming home toyou guys after a long day! Thanks for keeping me grounded. Also, thank you for understandingthat daddy’s job is very different from other people's jobs. You are all the best. I love yousoooooooooo much!

To Ken Fantano, my biggest influence and the smartest strength coach I've ever known, thanksfor molding a hard-headed kid into a hard-headed strength coach. Words can't express what youhave done for me. Thanks for everything.

I would also like to thank all the players, coaches, assistants, interns, and volunteers who havehelped me along the way. I can't describe the impact that you have had on me as a coach as wellas a person. You have made it all worthwhile. Thank you for showing me that it really isn't thekill but the thrill of the chase.

Introduction

As a beginning strength coach, I felt that I knew the basic 'how to do' things but really didn'thave any clue as to why I was doing them. When I started in this profession, there were verylimited resources on being a strength coach. Personal experience, Powerlifting USA, and talkingto guys in the field were pretty much all there was. There wasn't an internet or the free exchangeof ideas like there is today. So you put workouts together and went for it!

Then coaches around the country (and the one I worked for) started getting smarter and startedasking why. Why did we do the things that we did? I didn't have any concrete answers, so I satdown in the off-season and researched the 'why' of everything I did. That was the beginning ofthis book. Why did I use this exercise? Why did I do this type of running? I examinedeverything.

After a few years when I was lucky enough to have a staff, it started all over again. What was Igoing to look for in a coach? What were the rules and regulations that I wanted them to adhereto? How could I evaluate them? So the book got bigger. Then it was signee packets, nutritionalinformation, agility drills, lifts, runs, and more, and the book got even bigger. It has taken fifteenyears, hundreds of athletes and coaches, and a million rewrites to get this book to where it istoday.

This book is written as a reference guide for strength coaches. That is the reason why I decidedto publish it. I want to help out the guys who don't have the time or resources to put all thistogether. There aren't any workouts except a simple sample workout for a signee packet.Workouts aren't the focal point of this book; there are plenty of other books out there that coverthat subject. This book covers the whys behind the many types of lifting, agility work, speedwork, conditioning, staff issues, policies and procedures, and interns. It gives you theinformation. All you have to do is plug in whatever you want however you want. The whys andhows are covered. There are hundreds of lifts, drills, and runs to choose from. The hard part isdone. You supply the fun part. I hope this book helps you in your journey down whatever pathyou have chosen.

Good luck and train to win!

Coach Golden

Contents

Mission Statement ......................................................................................................................1

Program Philosophy....................................................................................................................2

Strength Training .......................................................................................................................3

Exercise Reference ...................................................................................................................12

Speed, Agility and Quickness ...................................................................................................26

Agility Reference Guide ...........................................................................................................35

Conditioning ..........................................................................................................................132

Long Interval Conditioning Reference Guide ........................................................................137

Short Interval Conditioning Reference Guide .......................................................................156

Warm Ups ..............................................................................................................................177

Exercise Reference Warm Ups ..............................................................................................180

Nutrition .................................................................................................................................186

Strength and Conditioning Policies and Procedures ..............................................................193

Goals ......................................................................................................................................195

Weight Room Rules and Regulations ....................................................................................200

Strength and Conditioning Staff Responsibilities ..................................................................203

Weight Room Policies and Orientation .................................................................................216

Intern Packet ..........................................................................................................................225

Strongman Team Competition Guide ....................................................................................230

Incoming Signee Packet .........................................................................................................245

Sample Menus ........................................................................................................................254

Blueprint for Success: A Strength & Conditioning Coach's Manual

~ 1 ~

Mission Statement

The mission of a successful strength and conditioning program is to provide a safe, challengingtraining environment that helps athletes maximize physical potential while minimizing athleticrelated injuries.


~ 2 ~

Program Philosophy

Proficiency and maximum improvement are attained through diligent and consistent trainingusing the correct program. The program we use now with total conviction came from a multitudeof training methods and workout philosophies. It is the product of much thought, the distillationof ideas and principals, and numerous personal and team trials.

Everything done here will be improvement oriented. All workouts are designed to make astronger, faster, and more powerful athlete. This plan has been developed to aid the athlete inbeing the absolute best that he can be. It is geared for only one thing—success. There are fourcomponents that must be adhered to if success is to be obtained—the athlete must want to besuccessful, he has to believe that he will be successful, he has to expect to be successful, and hemust put in hard work. We will give each athlete 100 percent effort every day. We will acceptnothing less. It is not enough to be a survivor; each athlete must be a competitor! Every day, ineverything that is done, the will to win must overcome the effort to endure. To be a champion,you cannot do things correctly once in a while. You have to do them correctly all the time.

To work hard and get better every day should be the motivation. We will train harder and smarterthan any of our competition. We will perform smooth, proficient, controlled reps in both runningand lifting to build our muscular foundation for increased strength, speed, and power. Strengthand speed will increase gradually once the technique has been done satisfactorily.

All workouts have been planned to the smallest detail. Nothing is left to chance. These workoutsare the blueprint for success. All that is demanded from the athlete is the effort. All reps and setsmust be made. Follow the workout instructions to the letter with maximal effort, and we will notbe beat.

Keep the swords swinging until there are no more heads to roll. Give no quarter. Take noprisoners. There is to be only one pace…all out. There is to be only one direction...forward.

— Attila the Hun

Strength Training


~ 4 ~

Training Principles

Training the Kinetic Chain Through Core Development

The foundation of all power and strength in the human body originates in what is termed thecore. The core consists of these muscle groups: the abdominals, obliques, multifidus, quadratuslumborum, spinal erectors, gluteals, hip flexors, upper hamstrings, upper quadriceps, adductors,and abductors. The muscles of the core work to produce the following movements: hipextension, hip flexion, adduction, abduction, abdominal flexion, back extension, torso rotation,and lateral trunk flexion/extension.

The human body should be envisioned in three separate kinetic links: the upper body, the lowerbody, and the core. An athlete will only be as strong as the weakest kinetic link. Any deficiencyin strength or flexibility in the core region will give an athlete little chance to maximize his orher athletic potential. The core is the coordination, stabilization, and power center for all ground-based movements. Focusing strength training on developing the core is of great importance.Training the core in the standing position and through ground-based exercises will enhance theathlete’s ability to transfer training to sport performance.

Train for Power

Power = Work/Time

or

Power = Force exerted on object and distance that object moves in a given direction/Time

Athletic success in recent years has been dominated by speed. The best and most successfulteams have been those teams that possess great team speed along with good skill and mentaltoughness. It is the duty of the strength coach to develop athletic qualities inherent to speed andpower sports, especially speed of movement. Increasing speed of movement against externalresistance will ultimately result in increased power. By using Olympic-based movements inaddition to squats, agility drills, medicine ball throws, and sport-specific speed drills, you canincrease an athlete’s potential for force development and power.

The Olympic movements—jerk, power clean, power snatch, and their derivatives—are all liftsthat exceed velocities greater than 1 meter per second. Thus, these lifts provide the greatestpotential to train the central nervous system and develop powerful athletes. Competitive Olympiclifters on average have vertical jumps exceeding 36 inches. They also are among the fastestathletes in 25-meter sprints.


~ 5 ~

Train Athleticism

It is the duty of the strength staff to train athletes for maximal performance in athleticcompetition. The best performers are often the most athletic. Athleticism can and must betrained. The qualities of a superior athlete are power, speed, strength, agility, flexibility,coordination, kinesthetic awareness, sport-specific condition, rapid reorientation fromdisorientation, balance, skill expertise, mental toughness, and goal orientation. It is the goal ofthe strength staff to maximize the athletic potential of each athlete through well organizedtraining programs developed to address team and individual deficiencies.

Single Limb Lifts Versus Double Limb Lifts

Many sports are acyclic in that athletes are required to change directions and utilize differentbody positions to play the game efficiently and effectively. Oftentimes, an athlete will berequired to transfer weight from one limb to another. To successfully exhibit athleticism, it isimportant that athletes possess strength, balance, and coordination on one or two limbs tocomplete sport-specific tasks. Training in a manner that occasionally utilizes one limb at a timeallows postural control and core stabilization to come into play. Examples of single limbexercises include single arm snatches, single arm jerks, single leg squats, lunges, step-ups, singlearm rows, and single arm bench presses.

Efficient, Organized, and Intense Training Sessions

There are many training methods utilized to train the world’s elite athletes. The most commontraits found in all methods include a high level of organization, a short duration, and highintensity. It is the duty of the strength staff to provide logical, progressive, and safe trainingprotocols for each athlete. Through proper periodization, athletes should be provided programsthat are designed on a yearly basis with directives and goals that must be attained at set pointsthroughout the training year. Each year that plan should be evaluated and a new plan for thefollowing year should be developed to increase the athlete’s work capacity.

Attitude

Teams that lift together are provided an opportunity to develop chemistry, teamwork, andleadership in a competitive environment fostered by the strength staff. Training sessions shouldbe run like sport practice where there is an atmosphere of structure, competitiveness, andcommon purpose and the strength staff can control the intensity and pace of the workouts in aneffort to facilitate positive results. It is the role of the strength and conditioning staff to deal withathletes who do not always possess the “winning attitude.” Any patterns of weakness, such asnegative verbal, facial, or body language, must be eliminated from the weight room, as theyallow weakness to permeate the team.

Although team training sessions are integral to team building, the success of an individual athletewill have much to do with his commitment to excellence and how that athlete deals with timebetween training sessions. Recovery is one of the most important factors in training. How an


~ 6 ~

athlete deals with habits like sleep, diet, alcohol consumption, drugs, academics, and social lifeplay a huge role in athletic development and success.

An athlete with a “winning attitude” will sacrifice. The athlete with a “winning attitude” will alsoevaluate himself for both physical and skill related weaknesses and engage in extra workouts tofill deficiencies. Training sessions will be developed in order to maximize athletic potential, notto run athletes into the ground. Therefore, athletes should always have the energy and desire todo extra workouts on their own. This allows athletes to develop creativity, individuality, andleadership and take ownership in their own development. The strength coach and/or the sportcoach will never “make” an athlete into a champion nor will they prevent an athlete frombecoming a champion. It is up to the athlete to decide if he will develop the “winning attitude”and strive to become a champion.

Free Weight- and Olympic-Based Training

As with any philosophy, there must be a rationale for its implementation. Our strength andconditioning program is based on scientific research, biomechanics, physiology, and logic.Research and experience have provided us the following reasons for free weight- and Olympic-based training.

Why free weights?

Free weights provide for intramuscular coordination and co-contraction inherent in allsport activities.

Free weights allow assistant muscle groups to work as stabilizers and synergists. Free weights force athletes to exhibit body control. Free weights teach synchronization of movement. Free weights teach athletes to absorb external forces. Free weights allow for rapid acceleration. Machines eliminate all the above factors and many compel athletes to initiate exercises in

vulnerable limb and joint positions. Some machines limit range of motion and place greater stress on adjacent joints (i.e. leg

extension). Machines eliminate ground reaction forces, which occur naturally in sport.

Why Olympic movements?

Olympic movements develop strength, explosiveness, speed, coordination, timing,balance, spatial awareness, and elastic energy simultaneously.

Olympic lifts require rapid high force output along with high contraction velocities. Olympic lifts are total body, multi-joint movements involving over 50 percent of the

body’s muscle mass. The neuromuscular demands of Olympic lifts transfer to the demands of sports.


~ 7 ~

Of all types of lifters, Olympic lifters exhibit higher rates of force development and betterutilization of stored elastic energy, which is very important in speed and powerdominated sports.

Olympic lifts have been shown to have a high correlation between the vertical jump andspring acceleration.


~ 8 ~

Strength Training

The goal of our strength training program is to develop optimal muscular strength and power.Strength is the foundation of all other trained components (power, speed, agility). Proper strengthtraining has two goals—performance enhancement and injury prevention. It must be done in aphysiologically sound, safe, purposeful, and productive way. There aren't any secrets or shortcutsfor achieving maximum strength gains.

A physiologically sound program is one that includes in its design the fundamental principles oftraining the correct energy system, using the correct rest ratio, and maximizing recovery withproper nutrition and sleeping guidelines.

A safe program is designed first and foremost with the execution of properly performedrepetitions. Our emphasis for our beginners is focused on how the repetition is performed ratherthan how much weight is lifted. Every effort should be made to minimize biomechanical loading(bouncing, recoiling) on muscles, joints, and connective tissue and maximize muscular tension.Each repetition should be lifted under control in a deliberate fashion. We also begin to work onthe athlete's work capacity and body composition.

A purposeful program is one with a training protocol that has a systematic plan of increasingresistance/repetitions that will produce results. Once exercise technique is performed to oursatisfaction, the weights begin to increase and the player must perform all the reps prescribed inthat workout without assistance. This is where athletes are introduced to both mental andphysical pressure. Loads, work capacity, lean body mass, and the number of movement patternsincrease.

A productive program is one that is designed with the athlete’s best interest in mind. Theathlete's inner drive is to be successful, and he is willing to pay the price no matter what it is tosucceed on the field. The program is designed to include the latest research, personal trials, teamexperiences, and common sense. Our goal is to help the athletes achieve their optimal strengthpotential both in the weight room and on the playing field.

Our strength training philosophy incorporates all components of strength training and is notparticular to a certain genre. We go with what works and get rid of what doesn’t. We believe thatall divisions of strength training (powerlifting, Olympic weightlifting, Strongman) have theirplace and are valuable when used correctly. It is also our belief that combining the various stylesprovides maximal stimulation to the athlete while keeping the athlete from becomingovertrained, bored, or stale. It makes all weight training sessions a positive rather than negativeexperience for our athletes.


~ 9 ~

Strength and Conditioning Program Design

Types of Strength Training

Weightlifting (Olympic movements) Bodybuilding General conditioning Rehabilitation Powerlifting Metabolic (Strongman training) Strength training

Progressive Overload

Supernormal stressors should be progressively applied and adequate restoration allowed in orderto improve fitness. The quality of both workload and recovery has priority over quantity and isoptimized via cyclic increase in training intensity and decrease in volume.

Specificity

As fitness improves, adaptation becomes increasingly specific to the imposed demands.Generalized tasks should be progressively replaced with specialized ones that dynamicallycorrespond to the biomechanical, coordinative, and metabolic demands of the sport.

The exercise menu should be prioritized such that the most functional movements (i.e. thoseyielding the greatest training/learning effects) are emphasized. Learning and training effects areoptimized by making tasks progressively more challenging to control, direct, and stabilize(where appropriate) as well as by increasing workload.

Individuality

The same method(s) and/or techniques(s) elicit(s) unique responses in each athlete due to geneticdifferences, training status, and environmental factors.

Strength and Conditioning

Work Capacity Strength Power Speed Flexibility Athletic Movement (sport specificity) Agility


~ 10 ~

Exercise Selection

Provide a full range of motion Facilitate eccentric and concentric muscle actions Focus on multiple joints/muscle groups working together in coordination Focus on leg-initiated exercises Provide all types of strength (specific to the demands of the sport) Train movements specific to the sport being trained

Types of Strength

Absolute strength Absolute strength endurance Strength-speed Strength-speed endurance Speed-strength Speed-strength endurance

Development of Physical Qualities

Strength Power Speed Flexibility Stamina Specific endurance

Order of Exercise

Speed movements Strength movements Complimentary movements Specialty movements

Components of Periodization

Duration Frequency Duration + Frequency = Volume Repetitions Sets Intensity


~ 11 ~

Repetition Volume

Total number of repetitions performed per day/week /month /year Total training period

Zones of Intensity

50–59%: Warm up 60–69%: Perfect speed qualities and prepare neuromuscular system 70–79%: Develop speed and strength qualities 80–89%: Develop strength and explosive power 90–99%: Develop psychological readiness 100%+: Maximal strength development

Exercise Reference


~ 13 ~

Exercise Reference: Upper Body

Shoulders Chest

Dumbbell Front Raises Flat Bench Dumbbell Flyes

Plate Front Raises Incline Bench Dumbbell Flyes

Barbell Front Raises Decline Bench Dumbbell Flyes

Band Front Raises Cable Crossovers (High)

Dumbbell Lateral Raises Cable Crossovers (Low)

Plate Lateral Raises Dips

Band Lateral Raises Bar Push-Ups

Dumbbell Bent Flyes Plyo Push-Ups

Plate Bent Flyes D-Ball Push-Ups

Dumbbell Big 60 Clapping Push-Ups

Plate Big 60 Lying Medicine Ball Chest Passes

Plate Karlssens Push-Up/Row Combo

Dumbbell Karlssens Swiss Ball Push-Ups (Feet on Ball)

Band Internal Rotations Swiss Ball Push-Ups (Hands on Ball)

Band External Rotations Barbell Rack Lock Outs

Dumbbell External Rotations Axle Rack Lock Outs

Plate External Rotations Log Rack Lock Outs

Dumbbell Cuff Flyes Body Weight Dips

Plate Cuff Flyes Weighted Dips

Band Retractions Machine Dips

Band Face Pulls

Band Standing Y

Pull-Aparts

Cable Face Pulls

Dumbbell Wide Elbow Rows

Plate Rotator Cuff Lying Incline–I,Y,T,A,W

Dumbbell Rotator Cuff Lying Incline–I,Y,T,A,W

Incline Dumbbell Raises

Incline Plate Raises

Cuban Presses

Standing Y

Protractions

Dumbbell Shrugs

Barbell Shrugs

Axle Shrugs

Cable Shrugs

Trap Bar Shrugs


~ 14 ~


Biceps Triceps

Free Weights Free Weights

Straight Bar Lying Dumbbell Triceps Extensions

EZ BarLying Straight Bar Triceps Extensions (SkullCrushers)

Barbell Decline Straight Bar Triceps Extensions

Dumbbell (Dumbbell) Dumbbell Kickbacks

Dumbbell Hammer Curls Seated Overhead Dumbbell Triceps Extensions

Preacher Curls Seated Overhead Straight Bar Triceps Extensions

Alternating Dumbbell Curls Single Arm Overhead Dumbbell Triceps Extensions

Seated Dumbbell Curls

Incline Seated Dumbbell Curls Body Weight

Incline Seated Alternating Dumbbell Curls Bench Dips

Single Arm Dumbbell Curls over an Incline Bench Machine Dips

"21" Curls Straight Bar Dips

Close Grip Bar Push-Ups

Machine or Cable Variation

Straight Bar Cable Curls Machine or Cable Variation

Single Arm Cable Curls Straight Bar Cable Triceps Pushdowns

EZ Bar Cable Curls Fat Bar Triceps Pushdowns

Cable Cross-over Curls High "V" Bar Triceps Pushdowns

Cable Cross-over Curls Low Rope Triceps Pushdowns

One Arm Isolated Cable Curls EZ Bar Triceps Pushdowns

Machine Curls Reverse Grip Straight Bar Pushdowns

Manual Resistance Curls Reverse Grip EZ Bar Pushdowns

Standing Band Curls Single Arm Reverse Grip Pushdowns

Single Arm Band Curls Overhead Rope Triceps Extensions

Overhead Straight Bar Triceps Extensions

Manual Resistance Triceps Extensions

Triceps Pushdowns Using Bands

Lying Triceps Extensions Using Bands

Standing Triceps Extensions Using Bands


~ 15 ~


Back Battling Ropes

Good Mornings Waves

Reverse Hypers Alternating Waves

Back Extensions Little Drummers

Supermans Inward Circles

Back Extensions on Swiss Ball Outward Circles

Dumbbell Shrugs Sidewinders

Barbell Shrugs Hip to Hips

Axle Shrugs Push Pull

Cable Shrugs Seated Waves

Trap Bar Shrugs Seated Alternating Waves

Seated Little Drummers

Med Ball Seated Inward Circles

Woodchoppers Seated Outward Circles

Side Throws Seated Sidewinders

Military Presses Seated Hip to Hips

Keg Tosses Seated Push Pulls

Chest Passes

Underhands Grip Strength

Triceps Extensions Grippers/Crushers

Toss/Runs Wrist Rotations

Overhead Carries Wrist Flexions

Medicine Ball Military Press Throws Wrist Extensions

Supine Wrist Curls

Prone Wrist Curls

Plate Pinches

Dumbbell Holds

Barbell Holds

Farmers Walks

Towel Hangs

Bar Hangs

Wrist Rollers

Rice/Sand Bucket Grabs


~ 16 ~

Exercise Reference: Lower Body/Abs

Lower Body Abs

Leg Extensions Toe Touches

Leg Curls Plate Toe Touches

Leg Presses Left-Middle-Right

Dumbbell Calf Raises Flutter Kicks

Barbell Calf Raises Sitting Up Flutter Kicks

Safety Bar Calf Raises Sitting Up Flutter Kicks Plate Hold

Plate Hold Calf Raises Rev Crunches

Bear Squat Calf Raises S-L Toe Touches

Leg Press Calf Raises Crunches

Barbell Romanian Deadlifts Side Core Bridge

Dumbbell Romanian Deadlifts Russian Twists

Plate Hold Romanian Deadlifts Sit n Tucks

Barbell Good Mornings Leg Raises

Safety Bar Good Mornings Russian Twists

Plate Hold Good Mornings Weighted Russian Twists

Reverse Hypers Bicycles

Weighted Reverse Hypers Heel Touches

Glute Ham Raises V-Ups

Weighted Glute Ham Raises Dumbbell Side Bends

Back Extensions Barbell Side Bends

Weighted Back Extensions Cable Side Bends

Hip Adductor Machine Lying Windshield Wipers

Hip Abductor Machine Crunches

Hip Flexion Machine Weighted Crunches

Hip Extension Machine Side Crunches

Band Pull Throughs Sit-Ups

Sled Pull Throughs Decline Sit-Ups

Sled Duck Walks Heel Touches

Forward Sled Drags Wide Leg Sit-Ups

Backwards Sled Pulls Medicine Ball Sit-Ups

Lateral Sled Pulls Twisting Sit-Ups

Push-Up Sit-Ups

Lying Leg Raises

Lying Alternate Leg Raises

Hanging Leg Raises

Hanging Twisting Leg Raises

Hanging Windshield Wipers


~ 17 ~

Exercise Reference: Lower Body

Squat Squat

Back Squats, Low Bar Front Squats

Back Squats, High Bar Front Squats with Bands

Safety Bar Back Squats Front Squats with Chains

Barbell Speed Squats Front Squats with Reverse Bands

Safety Bar Speed Squats Low Box Front Squats

Barbell Speed Squats with Bands Regular Box Front Squats

Barbell Speed Squats with Chains High Box Front Squats

Barbell Speed Squats with Reverse Bands Low Box Front Squats with Bands

Safety Bar Speed Squats with Bands Low Box Front Squats with Chains

Safety Bar Speed Squats with Chains Low Box Front Squats with Reverse Bands

Safety Bar Speed Squats with Reverse Bands Regular Box Front Squats with bands

Bear Speed Squats Regular Box Front Squats with Chains

Low Box Squats Regular Box Front Squats with Reverse Bands

Regular Box Squats High Box Front Squats with Bands

High Box Squats High Box Front Squats with Chains

Low Box Squats with Bands High Box Front Squats with Reverse Bands

Low Box Squats with Chains 1/8 Barbell Squats

Low Box Squats with Reverse Bands 1/4 Barbell Squats

Regular Box Squats with Bands 1/2 Barbell Squats

Regular Box Squats with Chains 1/8 Safety Bar Squats

Regular Box Squats with Reverse Bands 1/4 Safety Bar Squats

High Box Squats with Bands 1/2 Safety Bar Squats

High Box Squats with Chains Zercher Squats

High Box Squats with Reverse Bands Kneeling Zercher

Low Box Squats with Safety Bar Zercher Squats with Axle Bar

Regular Box Squats with Safety Bar Overhead Squats

High Box Squats with Safety Bar Barbell Single Leg Squats

Low Box Squats with Bar and Bands Safety Bar Single Leg Squats

Low Box Squats with Safety Bar and Chains Single Leg Bear Squats

Low Box Squats with Safety Bar and Reverse Bands Dumbbell Single Leg Squats

Regular Box Squats with Safety Bar and Bands Barbell Jump Squats

Regular Box Squats with Safety Bar and Chains Safety Bar Jump Squats

Regular Box Squats with Safety Bar and Reverse Bands Bear Squat Jumps

High Box Squats with Safety Bar and Bands Dumbbell Jump Squats

High Box Squats with Safety Bar and Chains Barbell Split Squats

High Box Squats with Safety Bar and Reverse Bands Dumbbell Split Squats

Safety Bar Split Squat


~ 18 ~


Lunges Lunges

Dumbbell Stationary Lunges Safety Bar Stationary Backward Lunges

Dumbbell Walking Lunges Safety Bar Walking Backward Lunges

Dumbbell Overhead Stationary Lunges Plate Hold Stationary Backward Lunges

Dumbbell Overhead Walking Lunges Plate Hold Walking Backward Lunges

Barbell Stationary Lunges Plate Overhead Stationary Backward Lunges

Barbell Walking Lunges Plate Overhead Walking Backward Lunges

Barbell Overhead Stationary Lunges Weighted Vest Stationary Backward Lunges

Barbell Overhead Walking Lunges Weighted Vest Walking Backward Lunges

Safety Bar Stationary Lunges Dumbbell Stationary Lateral Lunges

Safety Bar Walking Lunges Dumbbell Walking Lateral Lunges

Plate Hold Stationary Lunges Dumbbell Overhead Stationary Lateral Lunges

Plate Hold Walking Lunges Dumbbell Overhead Walking Lateral Lunges

Plate Overhead Stationary Lunges Barbell Stationary Lateral Lunges

Plate Overhead Walking Lunges Barbell Walking Lateral Lunges

Dumbbell Lunge/Step-Up Combo Barbell Overhead Stationary Lateral Lunges

Barbell Lunge/Step-Up Combo Barbell Overhead Walking Lateral Lunges

Safety Bar Lunge/Step-Up Combo Safety Bar Stationary Lateral Lunges

Plate Hold Lunge/Step-Up Combo Safety Bar Walking Lateral Lunges

Overhead Plate Hold Lunge/Step-Up Combo Plate Hold Stationary Lateral Lunges

Barbell Overhead Lunge/Step-Up Combo Plate Hold Walking Lateral Lunges

Dumbbell Overhead Lunge/Step-Up Combo Plate Overhead Stationary Lateral Lunges

Weighted Vest Stationary Lunges Plate Overhead Walking Lateral Lunges

Weighted Vest Walking Lunges Weighted Vest Stationary Lateral Lunges

Weighted Vest Lunge/Step-Up Combo Weighted Vest Walking Lateral Lunges

Dumbbell Stationary Backward Lunges Barbell Lunge 3-Way

Dumbbell Walking Backward Lunges Dumbbell Lunge 3-Way

Dumbbell Overhead Stationary Backward Lunges Safety Bar Lunge 3-Way

Dumbbell Overhead Walking Backward Lunges Weighted Vest Lunge 3-Way

Barbell Stationary Backward Lunges

Barbell Walking Backward Lunges

Barbell Overhead Stationary Backward Lunges

Barbell Overhead Walking Backward Lunges


~ 19 ~


Step-Ups Deadlifts

Body Weight Box Step-Ups Barbell Deadlifts

Barbell Box Step-Ups Barbell Sumo Deadlifts

Safety Bar Box Step-Ups Keg Deadlifts

Dumbbell Box Step-Ups Axle Bar Deadlifts

Weighted Vest Box Step-Ups Axle Bar Sumo Deadlifts

Over Head Plate Box Step-Ups Barbell Rack Deadlifts

Body Weight Explosive Box Step-Ups Axle Bar Rack Deadlifts

Dumbbell Explosive Box Step-Ups Barbell Elevated Deadlifts

Barbell Explosive Box Step-Ups Axle Bar Elevated Deadlifts

Safety Bar Explosive Box Step-Ups

Weighted Vest Explosive Box Step-Ups Leg Presses

Barbell Lateral Box Step-Ups Single Leg Presses

Safety Bar Lateral Box Step-Ups Double Leg Presses

Dumbbell Lateral Box Step-Ups High Rep Presses

Plate Hold Lateral Box Step-Ups

Barbell Crossover Box Step-Ups

Safety Bar Crossover Box Step-Ups

Dumbbell Crossover Box Step-Ups

Plate Hold Crossover Box Step-Ups

Weighted Vest Crossover Box Step-Ups

Barbell Lunge/Box Step-Up Combo

Safety Bar Lunge/Box Step-Up Combo

Dumbbell Lunge/Box Step-Up Combo

Weighted Vest Lunge/Box Step-Up Combo

Pause Squats

Bear Squats


~ 20 ~


Decline Bench Back

Barbell Wide Grip Decline Bench Bent Over Rows

Barbell Close Grip Decline Bench Reverse Grip Bent over Rows

Barbell Wide Grip Decline Towel or Board Bench Log Bent over Rows

Barbell Close Grip Decline Towel or Board Bench Presses Axle Bent over Rows

Barbell Wide Grip Decline Bench Press with Bands Reverse Grip Axle Rows

Barbell Wide Grip Decline Bench Press with Chains Single Arm Dumbbell Rows

Barbell Close Grip Decline Bench Press with Bands Plate Retractions

Barbell Close Grip Decline Bench Press with Chains Dumbbell Retractions

Barbell Wide Grip Reverse Band Decline Bench Presses Barbell Upright Rows

Barbell Close Grip Reverse Band Decline Bench Presses Dumbbell Upright Rows

Barbell Reverse Grip Decline Bench Presses Alternating Dumbbell Upright Rows

Barbell Reverse Grip Towel or Board Decline Bench Presses Wide Grip Pulldowns

Barbell Reverse Grip Decline Bench Press with Bands Close Grip Pulldowns

Barbell Reverse Grip Decline Bench Press with Chains Reverse Grip Pulldowns

Barbell Reverse Grip Reverse Band Decline Bench Presses Wide Grip Fat Bar Pulldowns

Dumbbell Decline Bench Press Reverse Grip Close Grip Fat Bar Pulldowns

Dumbbell Decline Bench Press Alternating Reverse Grip Fat Bar Pulldowns

Dumbbell Decline Bench Press Reverse Grip Alternating Barbell Pullovers

Dumbbell Decline Bench Press Combo Dumbbell Pullovers

Dumbbell Decline Bench Press Combo Reverse Grip Chin Ups

Axle Bar Wide Grip Decline Bench Presses Wide Grip Pull-Ups

Axle Bar Close Grip Decline Bench Presses Medium Grip Pull-Ups

Axle Bar Wide Grip Towel or Board Decline Bench Presses Close Grip Pull-Ups

Axle Bar Close Grip Towel or Board Decline Bench Presses Straight Arm Pushdowns

Axle Bar Decline Bench Press Using Bands Weighted Chin Ups

Axle Bar Decline Bench Press Using Chains Weighted Wide Grip Pull-Ups

Axle Bar Reverse Band Decline Bench Presses Weighted Medium Grip Pull-Ups

Axle Bar Reverse Grip Decline Bench Presses Weighted Close Grip Pull-Ups

Axle Bar Reverse Grip Towel or Board Decline Bench Presses T-Bar Rows

Axle Bar Reverse Grip Decline Bench Press with Bands

Axle Bar Reverse Grip Decline Bench Press with Chains

Axle Bar Reverse Grip Reverse Band Decline Bench Presses

Log Decline Bench Presses

Log Towel Decline Bench Presses

Log Decline Bench Press Using Bands

Log Decline Bench Press Using Chains

Log Reverse Band Decline Bench Presses


~ 21 ~


Flat Bench Incline Bench

Barbell Wide Grip Bench Presses Barbell Wide Grip Incline Bench

Barbell Close Grip Bench Presses Barbell Close Grip Incline Bench

Barbell Wide Grip Towel or Board Bench Presses Barbell Wide Grip Towel or Board Incline Bench

Barbell Close Grip Towel or Board Bench Presses Barbell Close Grip Towel or Board Incline Bench

Barbell Wide Grip Bench Presses with Bands Barbell Wide Grip Incline Bench Presses with Bands

Barbell Wide Grip Bench Presses with Chains Barbell Wide Grip Incline Bench Presses with Chains

Barbell Close Grip Bench Presses with Bands Barbell Close Grip Incline Bench Presses with Bands

Barbell Close Grip Bench Presses with Chains Barbell Close Grip Incline Bench Presses with Chains

Barbell Wide Grip Reverse Band Bench Presses Barbell Wide Grip Reverse Band Incline Bench Presses

Barbell Close Grip Reverse Band Bench Presses Barbell Close Grip Reverse Band Incline Bench Presses

Barbell Reverse Grip Towel Bench Presses Barbell Reverse Grip Incline Bench Presses

Barbell Reverse Grip Bench Presses with Bands Dumbbell Incline Bench Presses (Close)

Barbell Reverse Grip Bench Presses with Chains Dumbbell Alternating Incline Bench Presses

Barbell Reverse Grip Reverse Band Bench Presses Dumbbell Incline Bench Presses Reverse Grip

Dumbbell Bench Presses Dumbbell Incline Bench Presses Reverse Grip Alternating

Dumbbell Bench Presses Alternating Dumbbell Incline Bench Presses Combo

Dumbbell Bench Presses Combo Dumbbell Incline Bench Presses Combo Reverse Grip

Dumbbell Bench Presses on Swiss Ball Axle Bar Wide Grip Incline Bench Presses

Dumbbell Alternating Bench Presses on Swiss Ball Axle Bar Close Grip Incline Bench Presses

Dumbbell Combo Bench Presses on Swiss Ball Axle Bar Incline Bench Presses Using Bands

Axle Bar Wide Grip Bench Presses Axle Bar Incline Bench Presses Using Chains

Axle Bar Close Grip Bench Presses Log Incline Bench Presses

Axle Bar Wide Grip Towel or Board Bench Presses Log Incline Bench Presses Using Bands

Axle Bar Close Grip Towel or Board Bench Presses Log Incline Bench Presses Using Chains

Axle Bar Bench Presses Using Bands Log Reverse Band Incline Bench Presses

Axle Bar Bench Presses Using Chains

Axle Bar Reverse Band Bench Presses

Axle Bar Reverse Grip Bench Presses

Axle Bar Reverse Grip Towel Bench Presses

Axle Bar Reverse Grip Bench Presses with Bands

Axle Bar Reverse Grip Bench Presses with Chains

Axle Bar Reverse Grip Reverse Band Bench Presses

Log Bench Presses

Log Towel Bench Presses

Log Bench Presses Using Bands

Log Bench Presses Using Chains

Log Reverse Band Bench Presses


~ 22 ~


Floor Presses Shoulder Presses

Wide Grip Barbell Floor Presses Seated

Close Grip Barbell Floor Presses Barbell Military Presses

Wide Grip Barbell Floor Presses with Towel or Board Barbell Behind the Neck Presses

Close Grip Barbell Floor Presses with Towel or Board Reverse Grip Military Presses

Barbell Reverse Grip Floor Presses Barbell Military Presses with Bands

Reverse Band Barbell Floor Presses Barbell Military Presses with Chains

Barbell Floor Presses with Bands Reverse Band Military Presses

Barbell Floor Presses with Chains Log Military Presses

Axle Wide Grip Floor Presses Axle Military Presses

Axle Close Grip Floor Presses Axle Behind the Neck Military Presses

Axle Wide Grip Floor Presses with Towel or Board Axle Reverse Grip Military Presses

Axle Close Grip Floor Presses with Towel or Board Dumbbell Military Presses

Axle Reverse Grip Floor Presses Dumbbell Military Presses Combo

Axle Floor Presses with Bands Dumbbell Alternating Military Presses

Axle Floor Presses with Chains Dumbbell Alternating Reverse Grip Military Presses

Reverse Band Axle Floor Presses Dumbbell Reverse Grip Military Presses

Log Floor Presses Dumbbell Reverse Grip Military Presses Combo

Log Floor Presses with Bands Dumbbell Military Presses on Swiss Ball

Log Floor Presses with Chains Dumbbell Alternating Military Presses on Swiss Ball

Log Reverse Band Floor Presses Dumbbell Military Presses Combo on Swiss Ball

Dumbbell Floor Presses

Dumbbell Reverse Grip Floor Presses Standing

Dumbbell Alternating Floor Presses Standing Barbell Military Presses

Dumbbell Floor Presses Combo Standing Barbell Behind the Neck Presses

Dumbbell Reverse Grip Alternating Floor Presses Standing Reverse Grip Military Presses

Dumbbell Reverse Grip Floor Presses Combo Barbell Push Presses

Barbell Push Jerks

Machines Barbell Standing Military With Bands

Smith Machine Flat Bench Presses Barbell Standing Military Presses with Chains

Smith Machine Incline Bench Presses Barbell Standing Reverse Band Military Presses

Smith Machine Decline Bench Presses Dumbbell Standing Military Presses

Hammer Strength Iso Bench Presses Dumbbell Standing Military Presses Combo

Hammer Strength Incline Iso Bench Presses Dumbbell Standing Military Presses Alternating

Nautilus Bench Presses Reverse Grip Standing Military Presses

Hammer Strength Iso Shoulder Presses Viking Presses

Nautilus Shoulder Presses Stone Presses

Standing Log Presses

Standing Axle Military Presses


~ 23 ~

Exercise Reference: Power Movements

Power Movements Power Movements

Olympic Deadlifts to Knee Hang Power Cleans from Mid-Thigh

Snatch Deadlifts Hang Power Cleans from Knees

Muscle Snatches Hang Power Cleans from Below Knee

Snatch Balance Power Cleans Off Blocks from Mid-Thigh

Sots Presses Power Cleans Off Blocks from Knee

Jump Shrugs Power Cleans Off Blocks from Below Knee

Clean Grip Shrugs Dumbbell Power Cleans (from All Hangs)

Clean Grip Power Shrugs (Mid-Thigh Pull) Full Cleans

Snatch Grip Shrugs Full Hang Cleans from Mid-Thigh

Snatch Grip Power Shrugs (Mid-Thigh Pull) Full Hang Cleans from Knee

Clean Pulls Full Hang Cleans from Below Knee

Hang Clean Pulls from Knee Full Cleans Off Blocks from Mid-Thigh

Hang Clean Pulls from Below Knee Full Cleans Off Blocks from Knee

Clean Pulls Off Blocks from Mid-Thigh Full Cleans Off Blocks from Below Knee

Clean Pulls Off Blocks from Knee Split Cleans (Floor and All Hangs)

Clean Pulls Off Blocks from Below Knee Power Snatches

Snatch Pulls Hang Power Snatches from Mid-Thigh

Hang Snatch Pulls from Knee Hang Power Snatches from Knee

Hang Snatch Pulls from Below Knee Hang Power Snatches from Below Knee

Snatch Pulls Off Blocks from Mid-Thigh Power Snatches Off Blocks from Mid-Thigh

Snatch Pulls Off Blocks from Knee Power Snatches Off Blocks from Knee

Snatch Pulls Off Blocks from Below Knee Power Cleans Off Blocks from Below Knee

Clean High Pulls Dumbbell Power Snatches (from All Hangs)

Hang Clean High Pulls from Knee Full Snatches

Hang Clean High Pulls from Mid-Thigh Full Hang Snatches from Mid-Thigh

Hang Clean High Pulls from Below Knee Full Hang Snatches from Knee

Clean High Pulls Off Blocks from Mid-Thigh Full Hang Snatches from Below Knee

Clean High Pulls Off Blocks from Knee Full Snatches Off Blocks from Mid-Thigh

Clean High Pulls Off Blocks from Below Knee Full Snatches Off Blocks from Knee

Snatch High Pulls Full Snatches Off Blocks from Below Knee

Hang Snatch High Pulls from Knee Push Jerks

Hang Snatch High Pulls from Mid-Thigh Split Jerks

Hang Snatch High Pulls from Below Knee Behind the Neck Jerks

Snatch High Pulls Off Blocks from Mid-Thigh Clean & Jerks

Snatch High Pulls Off Blocks from Knee Dumbbell Split Jerks

Snatch High Pulls Off Blocks from Below Knee Dumbbell Power Jerks

Power Cleans


~ 24 ~

Exercise Reference: Strongman/Alternate Training

Tire Kegs

Tire Flips Deadlifts

Tire Drags Sumo Lifts

Tire Punches Tosses

Tire Flip/Hops Drags

Tire Lines Carries

Tire Pushes Hugs

Sledgehammer Overs Squats

Sledgehammer Sideways Loads

Tire Flip Lines Shoulders

Tire Flip You Go/I Go Presses

Sled Rope Drills

Sled Pulls Horses

Sled Drags Forward Waves

Sled Drags Backward Drummers

Sled Drags Side/Side Sidewinders

Heavy Sled Pulls Little Circles R/L

Harness Sled Pulls Big Circles R/L

Running Sled Pulls Conan's Swords

Sled Walks Military Presses

Pull Throughs One-Handed Side/Side

Straight Leg Walks Battles

Duck Walks

Sled Tests Frame

Bench Sleds Walks

Row Sleds Runs

Drags+ Deadlifts

Shrugs

Wooden Sled Uphill/Ramps

1 Man Pushes

2 Man Pushes

Sled Drags

Sled Pushes/Drags +

Weighted Pushes

Weighted Drags

Uphill Pushes


~ 25 ~

Exercise Reference-Strongman/Alternate Training

Axle Various

Tandem Overhead Presses Stairs

Side/Side Presses Plate Pushes

Marching Bar Death

Whistle Presses Up/Down Chins

Clean and Presses Medley Events

Military Presses Sledgehammer/Tire Drags

Hand Over Hand Pulls

Log Prowler

Tandem Overhead Presses Green Manalishi

Side/Side Presses Jump Mat Sprints

Marching Syd's Problems

Whistle Presses Stack Events

Clean and Presses Bar/Stadiums

Military Presses Truck Pushes

Cleans Rep Challenge

Bent Rows Hill Sleds

Sandbag Challenge

D-Ball Sandbag Holds

Load High Plate Carries

Squats Devils Medley

Lifts Blackbeard's Challenge

Lunges Relay Race

Sit-Ups Truck Push/Sled Drags

Slams Axle Deadlifts

Tosses Axle Hell

Stone Loads Plate Push/Tire Drags

Walks Dynamax Throw and Runs

Sprints Sled Load and Drags

Prowler/Load/Prowler

Farmers Walk Zig/Zag Ball Rolls

Walks

Runs Yoke

Deadlifts Carries

Shrugs Runs

Uphill/Ramps Walks (Heavy)

Squats

~ 26 ~

Speed, Agility, and Quickness


~ 27 ~

Speed, Agility, and Quickness PhilosophyThe purpose of speed, agility, and quickness (SAQ) training is to enhance the development ofour player’s game speed. Every player wants to be fast and all coaches want fast players. Thereare few things more intimidating or demoralizing to an opponent than fast aggressive play thatallows them to catch an opponent when he thinks he can’t be caught.

SAQ training is implemented through proper training techniques and progressions until itbecomes second nature. Speed (linear) is the ability to cover a certain distance in the shortestamount of time possible, agility is the power to move and change direction effectively, andquickness is the power to redirect that speed. All three of these components are interchangeableand must be trained as so.

SAQ training is learning to control the body by maintaining balance, coordination, and footingwhile moving as fast as possible. The athlete must be able to bend and move fluidly on the fieldof play. We feel that there are eight specific components to increase a player’s game speed.These eight components are trained every session.

Strength/Power: The stronger and more powerful the muscles become, the more forcethey can produce. The more force they produce (e.g. leg striking ground while running),the faster the athlete will become. Strong musculature will also help in running moreefficiently because the athlete is able to stay in optimal, perfect running technique for alonger period of time.

Footwork: The feet are the beginning of any change of direction. Good solid footwork isthe key to controlling the body’s momentum. Fast feet equals fast play.

Agility: The game of football can be summed up as the ability to move in one direction,stop, and accelerate quickly in another direction without loss of speed or control. It isrepeated starts and stops. Agility training is a huge part of our overall training program.

Form Run: Perfect run technique is critical to improving speed. Form run trainingemphasizes proper run technique in a controlled environment in order to correct anyimperfections. As the movement is performed correctly over and over, natural runningbecomes more efficient and the athlete becomes faster.

Starts: Perfect technique coming out of the starting position or sprinter's stance will helpthe athlete get into the acceleration phase as fast as possible. The faster the athlete gets tothe acceleration phase, the faster he gets to top speed. The faster he gets to top speed, thefaster the athlete is to winning every play.

Acceleration Phase: This is the time it takes to reach top speed. It is acceleration thatgives what some call an ‘extra step’ on opponents during a foot race. Aside from agility,it is one of the most important aspects of any speed development program.


~ 28 ~

Top Speed: Once the acceleration phase is complete, the athlete is considered to be at topspeed. Top speed is the maximal speed you can run.

Speed Conditioning: This is the ability to sustain top speed as long as possible.


~ 29 ~

Speed Essentials

Form follows function. When form breaks down, speed will suffer. This section goes into detailexplaining how to run with perfect form and how to come out of the start position with force andefficiency. Remember, every second counts. Speed kills!

We believe that there are only five was to increase speed: force (strength), stride frequency,stride length, form running, and takeoff (starts).

Force (Strength): Strength is developed in the weight room and going all out in runningdrills. If maximum effort is not given during speed drills, the muscles will get used totraining at a lower intensity/strength level (e.g. 75 percent). If the body is used to trainingat 75 percent and 100 percent effort is needed in a game, the body will not know how torespond. It will not be able to produce that extra burst of speed if it has not been trainedto do so.

Stride Frequency: Stride frequency is defined as the amount of time it takes to get to thenext stride. The faster the next stride can be reached, the more ground is covered in ashorter amount of time, making the athlete faster. This can only be achieved whenrunning form is perfected and the body is strong enough to handle the physical toll ittakes to increase speed.

Stride Length: Stride length is defined as the amount of space that is covered from onestep to the next. For example, if an athlete’s stride length is 31 inches per stride over 10yards, 14 reps are completed when running with perfect form. If each stride is increasedto 32 inches with perfect running form, the athlete will cover more ground with each step,therefore covering the required distance faster. Again, this can only be achieved whenrunning form is perfected and the body is strong enough to handle the physical toll ittakes to increase speed.

Form Running: Proper form running is one of the most important factors in developingspeed. Speed is fluid and smooth, not reckless and forced. We have broken down runningform into two parts: upper body and lower body.

Starts: Improved starts are defined by using the starting position to put the body at theoptimum advantage to explode into the first step. The faster out of the gate, the less timeit takes to get into proper running form.

Form Run: Upper Body

Eyes: The eyes should be looking straight ahead, not looking up or down.

Hands: The hands must be relaxed and in a cupped or open position with the thumb placed onthe forefinger.


~ 30 ~

Elbows: The elbows should remain at a 90-degree angle at all times when running. This is toensure that they are getting the proper rotation and full power from the shoulder joint.

Wrist: The inside of the wrist should be turned toward the side of the body. The wrist controlsthe direction of the elbows, which must be kept in perfect alignment with the side of the body.

Shoulders: The shoulders control the rotation of the arms and elbows. They are the legs of theupper body. They must be straight ahead and not dip from side to side when running.

Bringing It All Together: When running, hands are slightly cupped with the thumbs on theforefinger. The wrist is pointed in toward the side of the body. The elbows are as close to thesides of the body as possible and at a 90-degree angle. The arms should always rotate from theshoulder joint, not the elbows. When the arms are rotating forward, the hand should come upeven with the chin while keeping the elbow at a perfect 90 degrees. When the arms are rotatingbackward, the hand should get as far back as the back pocket, with the elbows staying again at aperfect 90-degree angle. Balanced, fluid arm movement will create the optimal amount ofmomentum to be transferred to the lower body and through the ground.

Form Run: Lower Body

Legs: The legs go through two phases when running—flexion and hyperextension. Flexion iswhen the knee is lifted off the ground. Hyperextension occurs when the leg is straight and ispushing off the ground. Hyperextension of the back leg is what controls the amount of powergenerated while sprinting.

Knee: The knee is lifted up and forward from the body.

Lower Leg: The lower leg triple extends out at the ankle, knee, and hip as the front leg is liftedup and forward.

Feet: The feet play a double role in proper running form. When landing, the foot should touchthe ground even with the knee pushing the hip forward. Upon landing, the balls of the feet muststrike the ground first. Pull the foot down and back under the hip. The ankle must be loose or theheel will strike before the ball of the foot, interfering with power displacement, which willincrease deceleration.

Form Run

Bringing It All Together: Upon starting, the knee drives up and forward. The ball of the footlands even with the knee, driving it into the ground for a split second. The ankle is loose. The legis then straightened (hyperextended) with as much force as possible from the ankle, knee, andhip. Upon foot strike, the leg drives back and the arm on that side goes up. The opposite kneelifts up and the arm on that side goes down. These two forces acting against each other createmaximum power and stabilize the entire body.


~ 31 ~

Form Starts:

Front foot is placed three to six inches behind the starting line.

The hand opposite the front foot should be high on the fingertips and directly on thestarting line with the thumb and forefinger parallel to the line.

The other hand is placed on the hip of the forward leg with the elbow pointed up.

The back foot should be even with the front foot heel and should be hip width.

The hips should be slightly above shoulder height.

Shoulders should be slightly ahead of the starting line with the majority of the bodyweight on the hand.

Eyes should be staring straight down.

Push off with both feet and your first step landing should be no more than six inches fromthe starting line.

As you drive both feet into the ground, shoot the back arm forward and the front armbackward.


~ 32 ~

Form Run Drills

Butt Kicks:Emphasis: Stride Frequency/Foot Placement

Heel to bottom of buttToes cocked up toward shinPlayer should land on the balls of their feet

Ankle Runs:Emphasis: Foot Placement/Stride Force

Quick step no higher than the ankle with a fast bend of the kneeEyes upToes pointed up toward shinPlayer should land on the balls of the feet and then pop up as quickly as possiblefor the next repFast arm movement trying to beat steps

Bike Walk:Emphasis: Stride Frequency

Knee up to 90 degreesHeel should hit butt and then come forward and down once it hits 90 degreesToes pointed up toward shinPower foot back into the groundGround contact should occur underneath hips, flat footedOpposite arm opposite leg action, match tempo of leg movementConcentrate on form, slow methodical reps

Bike Runs:Emphasis: Stride Frequency/Stride Length/Stride Force

Knee up to 90 degreesHeel should hit butt and then come forward and down once it hits 90 degreesToes pointed up toward shinPower foot back into the groundGround contact should occur underneath hips, flat footedOpposite arm opposite leg action, match tempo of leg movementConcentrate on form, fast methodical reps

A Skip:Emphasis: Stride Force/Stride Frequency/Stride Length

Knee to 90 degrees with toes cocked up toward shinOpposite leg extends at ankle, knee, and hipOpposite arm, opposite leg actionMaximum force through the ground at contactViolent, fast leg drive


~ 33 ~

Agility/Strongman Station Guidelines

Drill Guidelines

1. All equipment must be set up prior to warm ups.

2. The team is divided into six groups—OL, DL, TE/RB, QB/WR, DB, and LB/Spec.

3. There will be six stations set up in a rectangle shape. Each station will be set up 20 yards

apart.

4. Each station will begin when the whistle is blown.

5. The length of each station will vary depending on the training goal for that day.

6. Each station will end when the whistle is blown.

7. When the whistle blows, each group will break down on that station’s keyword.

8. Each group will then have ten seconds including break down to sprint to the next station.

9. Each group will then get a 45-second break to drink and receive instructions for that

station.

10. Each group will perform the drills with the emphasis on perfect form and then speed. The

goal is to get fast perfect reps, not bad reps where all that is taught is bad mechanics.

Player Guidelines

1. To be quick and explosive, training must be quick and explosive.

2. On stations that require you to race against each other (Competition Carnival), you must

be competitive and encourage each other.

3. Run through the line and finish strong.

4. If a cone is knocked over, the drill must start over.

5. Perform the drill correctly, at full speed, and under control.

6. All lines must be touched. Failure to do so will result in repeating the drill.

7. Team issued apparel must be worn.


~ 34 ~

Drill Station Set-Up Example

Station 1: 4-Cone Drills

Station 2: Agility Drills

Station 3: Bag Drills

Station 4: Rope Drills

Station 5: Bag Drills

Station 6: Agility Drills

Agility ReferenceGuide


T

FT

M1234

C•••• Fi


T

nish strong through the last cone!through the last cone!

~ 36 ~

hree-Cone Backpedal

unction:o develop acceleration, coordination, linear speed, quickness

ethod:. Position yourself in a two. On the coach’s signal, backpedal to the first cone.. Breakdown and then sprint to the second cone.. Breakdown and then backpedal through the finish cone.

oaching Points:Keep feet moving during breakdown.Keep hips low during breakdown, change of direction, and backpedal.Changes of direction should be sharp and as close to cones as possible.

Cone Backpedal-Sprint-Backpedal

o develop acceleration, coordination, linear speed, quickness, and reaction time.

yourself in a two-point backpedal stance in between the start cones.On the coach’s signal, backpedal to the first cone.

then sprint to the second cone.then backpedal through the finish cone.

Keep feet moving during breakdown.Keep hips low during breakdown, change of direction, and backpedal.Changes of direction should be sharp and as close to cones as possible.

and reaction time.

point backpedal stance in between the start cones.

Keep hips low during breakdown, change of direction, and backpedal.Changes of direction should be sharp and as close to cones as possible.


• Finish strong through the last cone!


~ 37 ~

through the last cone!

Three-Cone Backpedal-Shuffle

Function:To develop acceleration, body awareness, controlled deceleration, coordination, lateralchange of direction, linear speed, quickness, and reaction time.

Method:1. Position yourself in a two2. On the coach’s signal, backpedal to the first cone.3. Breakdown and then shuffle to the second cone.4. Breakdown and then sprint through the third cone.

Coaching Points:• Face the same direction the entire drill.• Keep feet moving during breakdown.• Keep hips low during breakdown, change of direction, shuffle• Changes of direction should be sharp and as close to cones as possible.

Shuffle-Sprint

To develop acceleration, body awareness, controlled deceleration, coordination, lateralchange of direction, linear speed, quickness, and reaction time.

Position yourself in a two-point backpedal stance between the two start cones.On the coach’s signal, backpedal to the first cone.

then shuffle to the second cone.then sprint through the third cone.

Face the same direction the entire drill.Keep feet moving during breakdown.Keep hips low during breakdown, change of direction, shuffle, and backpedal.Changes of direction should be sharp and as close to cones as possible.

To develop acceleration, body awareness, controlled deceleration, coordination, lateral

point backpedal stance between the two start cones.

and backpedal.




~ 38 ~


Three-Cone Backpedal-Sprint


Method:1. Position yourself in a two2. On the coach’s signal, backpedal to the first cone.3. Breakdown and then sprint to the second cone.4. Breakdown and then shuffle through the third cone.

Coaching Points:• Face the same direction the entire drill.• Keep feet moving during breakdown.• Keep hips low during breakdown, change of direction, shuffle• Changes of direction should be sharp and as close to cones as possible.

Sprint-Shuffle

To develop acceleration, body awareness, controlled deceleration, coordination, lateraldirection, linear speed, quickness, and reaction time.

Position yourself in a two-point backpedal stance between the two start cones.On the coach’s signal, backpedal to the first cone.

print to the second cone.huffle through the third cone.

Face the same direction the entire drill.Keep feet moving during breakdown.Keep hips low during breakdown, change of direction, shuffle, and backpedal.Changes of direction should be sharp and as close to cones as possible.

To develop acceleration, body awareness, controlled deceleration, coordination, lateral


and backpedal.


~ 39 ~

•Finish strong through the last cone!

Three-Cone Carioca-Backpedal-Shuffle

Function:To develop agility, change of direction, controlled deceleration, coordination, hipflexibility, quickness, and reaction time.

Method:1.Position yourself in a two-point ready stance in between the two start cones.2.On the coach’s signal, carioca to the first cone.3.Breakdown and then backpedal to the second cone.4.Breakdown and then shuffle through the finish cone.

Coaching Points:•Face the same direction the entire drill.•Keep feet moving during breakdown.•Keep hips low during breakdown, change of direction, shuffle, and backpedal.•Changes of direction should be sharp and as close to cones as possible.




~ 40 ~


Three-Cone Carioca-Shuffle

Function:To develop acceleration, change of direction, controlled deceleration, coordination,linear speed, quickness, and reaction time.

Method:1.Position yourself in a two2.On the coach’s signal, c3.Breakdown and then shuffle to the second cone.4.Breakdown and then shuffle through the finish cone.

Coaching Points:•Keep feet moving during b•Keep hips low during breakdown, change of direction, shuffle•Changes of direction should be sharp and as close to cones as possible.

Shuffle-Shuffle

To develop acceleration, change of direction, controlled deceleration, coordination,linear speed, quickness, and reaction time.

1.Position yourself in a two-point ready stance in between the two start cones.carioca to the first cone.huffle to the second cone.huffle through the finish cone.

•Keep feet moving during breakdown.•Keep hips low during breakdown, change of direction, shuffle, and backpedal.•Changes of direction should be sharp and as close to cones as possible.

To develop acceleration, change of direction, controlled deceleration, coordination,

point ready stance in between the two start cones.

and backpedal.




~ 41 ~


Three-Cone Carioca-Shuffle


Method:1.Position yourself in a two2.On the coach’s signal, c3.Breakdown and then s4.Breakdown and then s

Coaching Points:•Keep feet moving during b•Keep hips low during breakdown, change of direction, shuffle•Changes of direction should be sharp and as close to cones as possible.

Shuffle-Sprint


1.Position yourself in a two-point ready stance, in between the two start cones.2.On the coach’s signal, carioca to the first cone.

shuffle to the second cone.sprint through the finish cone.



point ready stance, in between the two start cones.

and backpedal.•Changes of direction should be sharp and as close to cones as possible.




~ 42 ~


Three-Cone Carioca-Sprint


Method:1.Position yourself in a two2.On the coach’s signal,3.Breakdown and then sprint to the second cone.4.Breakdown and then c

Coaching Points:•Keep feet moving during br•Keep hips low during breakdown, change of direction, shuffle•Changes of direction should be sharp and as close to cones as possible.

Sprint-Carioca


1.Position yourself in a two-point ready stance in between the two start cones.2.On the coach’s signal, carioca to the first cone.

then sprint to the second cone.carioca through the finish cone.








~ 43 ~


Three-Cone Carioca-


Method:1.Position yourself in a two2.On the coach’s signal,3.Breakdown and then sprint to the second cone.4.Breakdown and then

Coaching Points:•Keep feet moving during breakdown.•Keep hips low during•Changes of direction should be sharp and as close to cones as possible.

-Sprint-Shuffle


1.Position yourself in a two-point ready stance in between the two start cones.2.On the coach’s signal, carioca to the first cone.

then sprint to the second cone.then shuffle through the finish cone.



wo start cones.





~ 44 ~


Three-Cone Figure 8

Function:To develop acceleration, coordination, linear speed, quickness

Method:1.Position yourself next to the start cone.2.On the coach’s signal, sprint to the right side of the middle cone.3.Change directions and sprint to the left side of the top cone.4.Circle the top cone clockwise and weave through the cones and sprint through to thefinish.

Coaching Points:•Keep feet moving during breakdown.•Keep hips low during breakdown, chan•Changes of direction should be sharp and as close to cones as possible.

To develop acceleration, coordination, linear speed, quickness, and reaction time.

1.Position yourself next to the start cone.print to the right side of the middle cone.

3.Change directions and sprint to the left side of the top cone.4.Circle the top cone clockwise and weave through the cones and sprint through to the

•Keep feet moving during breakdown.•Keep hips low during breakdown, change of direction, and backpedal.•Changes of direction should be sharp and as close to cones as possible.

and reaction time.

4.Circle the top cone clockwise and weave through the cones and sprint through to the




~ 45 ~


Three-Cone Rag Drill

Function:To develop acceleration, controlled deceleration, foot speed, linear speed, andquickness.

Method:1.Position yourself in a two2.On the coach’s signal, sprint to the inside of the first cone.3.Breakdown, chop your feet clockwise around the cone,of the second cone.4.Breakdown, chop your feet clockwise around the cone,of the third cone.5.Breakdown, chop your feet clockwise around the cone,finish cone.

Coaching Points:•Keep feet moving during breakdown.•Keep hips low during breakdown, change of direction•Changes of direction should be sharp and as close to cones as possible.

To develop acceleration, controlled deceleration, foot speed, linear speed, and

1.Position yourself in a two-point ready stance in between the start cones.2.On the coach’s signal, sprint to the inside of the first cone.

wn, chop your feet clockwise around the cone, and then sprint to the inside

4.Breakdown, chop your feet clockwise around the cone, and hen sprint to the inside

5.Breakdown, chop your feet clockwise around the cone, and then sprint past the

•Keep feet moving during breakdown.•Keep hips low during breakdown, change of direction, and foot chop.•Changes of direction should be sharp and as close to cones as possible.

To develop acceleration, controlled deceleration, foot speed, linear speed, and

point ready stance in between the start cones.

then sprint to the inside

hen sprint to the inside

then sprint past the

•Changes of direction should be sharp and as close to cones as possible.


Three-Cone Shuffle-Backpedal-Shuffle


Method:1. Position yourself in a two-point ready stance in between the start cones.2. On the coach’s signal, shuffle to the first cone.3. Breakdown and then backpedal to the second cone.4. Breakdown and then shuffle through the finish cone.

Coaching Points:• Keep feet moving during breakdown.• Keep hips low during breakdown, change of direction, shuffle, and backpedal.• Changes of direction should be sharp and as close to cones as possible.

~ 46 ~



Three-Cone Shuffle-Backpedal-Sprint

Function:To develop acceleration, change of direction, controlled deceleration,coordination, linear speed, quickness, and reaction time.

Method:1. Position yourself in a two-point ready stance, in between the start cones.2. On the coach’s signal, shuffle to the first cone.3. Breakdown and then backpedal to the second cone.4. Breakdown and then sprint through the finish cone.

Coaching Points:• Keep feet moving during breakdown.• Keep hips low during breakdown, change of direction, shuffle, and backpedal.• Changes of direction should be sharp and as close to cones as possible.

~ 47 ~



~ 48 ~

Three-Cone Shuffle-Carioca-Sprint

Function:To develop acceleration, change of direction, controlled deceleration,coordination, linear speed, quickness, and reaction time.

Method:1. Position yourself in a two-point ready stance, in between the start cones.2. On the coach’s signal, shuffle to the first cone.3. Breakdown and then carioca to the second cone.4. Breakdown and then sprint through the finish cone.

Coaching Points:• Keep feet moving during breakdown.• Keep hips low during breakdown, change of direction, shuffle, and backpedal.• Changes of direction should be sharp and as close to cones as possible.• Finish strong through the last cone!


~ 49 ~

Three-Cone Shuffle-Sprint-Backpedal

Function:

To develop acceleration, change of direction, controlled deceleration, coordination, linearspeed, quickness, and reaction time.

Method:1. Position yourself in a two point ready stance, in between the two start cones.2. On the coach’s signal, shuffle to the first cone.3. Breakdown, then sprint to the second cone.4. Breakdown, then backpedal through the finish cone.

Coaching Points:• Keep feet moving during breakdown.• Keep hips low during breakdown, change of direction, shuffle and backpedal.• Changes of direction should be sharp and as close to cones as possible.• Finish strong, through the last cone!


~ 50 ~

Three-Cone Shuffle-Sprint-Carioca


Method:1. Position yourself in a two-point ready stance in between the start cones.2. On the coach’s signal, shuffle to the first cone.3. Breakdown and then sprint to the second cone.4. Breakdown and then sprint through the finish cone.

Coaching Points:•Keep feet moving during breakdown.•Keep hips low during breakdown, change of direction, shuffle, and backpedal.•Changes of direction should be sharp and as close to cones as possible.•Finish strong through the last cone!


~ 51 ~

Three-Cone Shuffle-Sprint-Shuffle


Method:1. Position yourself in a two-point ready stance in between the start cones.2. On the coach’s signal, shuffle to the first cone.3. Breakdown and then sprint to the second cone.4. Breakdown and then sprint through the finish cone.

Coaching Points:•Keep feet moving during breakdown.•Keep hips low during breakdown, change of direction, shuffle, and backpedal.•Changes of direction should be sharp and as close to cones as possible.•Finish strong through the last cone!


Three-Cone Sprint-Backpedal

Function:To develop acceleration, change ofspeed, quickness, and reaction time.

Method:1. Position yourself in a two2. On the coach’s signal, sprint to the first cone.3. Breakdown and then backpedal to the second cone.4. Breakdown and then carioca through the finish cone.

Coaching Points:• Keep feet moving during breakdown.• Keep hips low during breakdown, change of direction, shuffle• Changes of direction should be sharp and as close to cones as possible.• Finish strong through the last cone!


~ 52 ~

Backpedal-Carioca

To develop acceleration, change of direction, controlled deceleration, coordination,speed, quickness, and reaction time.

Position yourself in a two-point ready stance in between the two start cones.print to the first cone.

ackpedal to the second cone.arioca through the finish cone.

Keep feet moving during breakdown.Keep hips low during breakdown, change of direction, shuffle, and backpedal.Changes of direction should be sharp and as close to cones as possible.Finish strong through the last cone!

direction, controlled deceleration, coordination, linear


and backpedal.


Three-Cone Sprint-Backpedal


Method:1. Position yourself in a two point ready stance in between the two start cones.2. On the coach’s signal, s3. Breakdown and then backpedal to the second cone.4. Breakdown and then shuffle through the finish cone.

Coaching Points:• Keep feet moving during breakdown.• Keep hips low during breakdown, change of direction, shuffle• Changes of direction should be sharp and as close to cones as possible.• Finish strong through the last cone!


~ 53 ~

Backpedal-Shuffle


Position yourself in a two point ready stance in between the two start cones.On the coach’s signal, sprint to the first cone.

ackpedal to the second cone.huffle through the finish cone.

Keep feet moving during breakdown.Keep hips low during breakdown, change of direction, shuffle, and backpedal.Changes of direction should be sharp and as close to cones as possible.



Position yourself in a two point ready stance in between the two start cones.

and backpedal.


~ 54 ~

Three-Cone Sprint-Backpedal-Sprint


Method:1. Position yourself in a two-point ready stance in between the two start cones.2. On the coach’s signal, sprint to the first cone.3. Breakdown and then backpedal to the second cone.4. Breakdown and then sprint through the finish cone.



~ 55 ~

Three-Cone Sprint-Carioca-Backpedal

Function:To develop acceleration, agility, change of direction, controlled deceleration,coordination, linear speed, hip flexibility, quickness, and reaction time.

Method:1. Position yourself in a two-point ready stance between the two start cones.2. On the coach’s signal, sprint to the first cone.3. Breakdown and then carioca to the second cone.4. Breakdown and then backpedal through the finish cone.

Coaching Points:•Face the same direction the entire drill.•Keep feet moving during breakdown.•Keep hips low during breakdown, change of direction, and backpedal.•Changes of direction should be sharp and as close to cones as possible.•Finish strong through the last cone!


~ 56 ~

Three-Cone Sprint-Shuffle-Backpedal


Method:1. Position yourself in a two-point ready stance between the two start cones.2. On the coach’s signal, sprint to the first cone.3. Breakdown and then shuffle to the second cone.4. Breakdown and then backpedal through the finish cone.



~ 57 ~

Three-Cone Sprint-Sprint-Carioca


Method:1. Position yourself in a two-point ready stance between the two start cones.2. On the coach’s signal, sprint to the first cone.3. Breakdown and then sprint to the second cone.4. Breakdown and then carioca through the third cone.



~ 58 ~

Three-Cone Sprint-Sprint-Shuffle


Method:1. Position yourself in a two-point ready stance between the two start cones.2. On the coach’s signal, sprint to the first cone.3. Breakdown and then sprint to the second cone.4. Breakdown and then shuffle through the third cone.



~ 59 ~

Three-Cone Sprint-Sprint-Sprint

Function:To develop acceleration, controlled deceleration, linear speed, and quickness.

Method:1. Position yourself in a two-point ready stance, in between the two start cones.2. On the coach’s signal, sprint to the first cone.3. Breakdown and then sprint to the second cone.4. Breakdown and then sprint through the finish cone.



~ 60 ~

Four-Cone Inside 360 Drill

Function:To develop acceleration, controlled deceleration, foot speed, linear speed, and quickness.

Method:1. Position yourself in a two-point ready stance in between the start cones.2. On the coach’s signal, sprint to the inside of the first cone.3. Breakdown, chop your feet clockwise around the cone, and then sprint to the inside of the

second cone.4.Breakdown, chop your feet clockwise around the cone, and then sprint to the inside of the third

cone.5.Breakdown, chop your feet clockwise around the cone, and then sprint past the finish cone.



~ 61 ~

Four-Cone Reverse L

Function:To develop acceleration, body awareness, controlled deceleration, coordination, lateral change ofdirection, linear speed, quickness, and reaction time.

Method:1. Position yourself in a two-point backpedal stance between the two start cones.2. On the coach’s signal, backpedal to the first cone.3. Breakdown and then sprint back to the second cone.4. Breakdown and then backpedal to the third cone.5. Breakdown and then sprint past the finish cone.



Four-Corner Backpedal-Shuffle

Function:To develop acceleration, body awareness, controlled deceleration, coordination, lateraldirection, linear speed, quickness, and reaction time.

Method:1. Position yourself in a two-point backpedal stance between the two start cones.2. On the coach’s signal, backpedal to the first cone.3. Breakdown and then shuffle to the second cone.4. Breakdown and then sprint through the third cone.

Coaching Points:•Face the same direction the entire drill.•Keep feet moving during breakdown.•Keep hips low during breakdown, change of direction•Changes of direction should be sharp and as close to cones as possible.•Finish strong through the last cone!


~ 62 ~

Shuffle-Sprint

To develop acceleration, body awareness, controlled deceleration, coordination, lateraldirection, linear speed, quickness, and reaction time.

point backpedal stance between the two start cones.On the coach’s signal, backpedal to the first cone.

then shuffle to the second cone.then sprint through the third cone.

•Face the same direction the entire drill.•Keep feet moving during breakdown.•Keep hips low during breakdown, change of direction, and backpedal.•Changes of direction should be sharp and as close to cones as possible.


To develop acceleration, body awareness, controlled deceleration, coordination, lateral change of



~ 63 ~

Four-Corner Backpedal-Sprint-Backpedal

Function:To develop acceleration, coordination, linear speed, quickness and reaction time.

Method:1. Position yourself in a two-point backpedal stance in between the start cones.2. On the coach’s signal, backpedal to the first cone.3. Breakdown and then sprint to the second cone.4. Breakdown and then backpedal through the finish cone.

Coaching Points:• Keep feet moving during breakdown.• Keep hips low during breakdown, change of direction, and backpedal.• Changes of direction should be sharp and as close to cones as possible.• Finish strong through the last cone!


~ 64 ~

Four-Corner Carioca-Backpedal-Shuffle

Function:To develop agility, change of direction, controlled deceleration, coordination, hip flexibility,quickness, and reaction time.

Method:1. Position yourself in a two-point ready stance in between the two start cones.2. On the coach’s signal, carioca to the first cone.3. Breakdown and then backpedal to the second cone.4. Breakdown and then shuffle through the finish cone.

Coaching Points:• Face the same direction the entire drill.• Keep feet moving during breakdown.• Keep hips low during breakdown, change of direction, shuffle, and backpedal.• Changes of direction should be sharp and as close to cones as possible.• Finish strong through the last cone!


~ 65 ~

Four-Corner Rag Drill

Function:To develop acceleration, controlled deceleration, foot speed, linear speed, and quickness.

Method:1.Position yourself in a two-point ready stance in between the start cones.2.On the coach’s signal, sprint to the inside of the first cone.3.Breakdown, chop your feet clockwise around the cone, and then sprint to the inside of the second

cone.4.Breakdown, chop your feet clockwise around the cone, and then sprint to the inside of the third

cone.5.Breakdown, chop your feet clockwise around the cone, and then sprint past the finish cone.

Coaching Points:• Keep feet moving during breakdown.• Keep hips low during breakdown, change of direction, and foot chop.• Changes of direction should be sharp and as close to cones as possible.• Finish strong through the last cone!


~ 66 ~

Four-Corner Shuffle-Sprint-Backpedal

Function:To develop acceleration, change of direction, controlled deceleration, coordination, linearspeed, quickness, and reaction time.

Method:1. Position yourself in a two-point ready stance in between the two start cones.2. On the coach’s signal, shuffle to the first cone.3. Breakdown and then sprint to the second cone.4. Breakdown and then backpedal through the finish cone.



~ 67 ~

Four-Corner Shuffle-Sprint-Shuffle

Function:To develop acceleration, change of direction, controlled deceleration, coordination, linear speed,quickness, and reaction time.

Method:1. Position yourself in a two-point ready stance in between the two start cones.2. On the coach’s signal, shuffle to the first cone.3. Breakdown and then sprint to the second cone.4. Breakdown and then shuffle through the finish cone.

Coaching Points:• Keep feet moving during breakdown.• Keep hips low during breakdown, change of direction, and shuffle.• Changes of direction should be sharp and as close to cones as possible.• Finish strong through the last cone!


~ 68 ~

Four-Corner Sprint


Method:1. Position yourself in a two-point ready stance in between the two start cones.2. On the coach’s signal, sprint to the first cone.3. Breakdown and then sprint to the second cone.4. Breakdown and then sprint through the finish cone.

Coaching Points:• Keep feet moving during breakdown.• Keep hips low during breakdown, and change of direction.• Changes of direction should be sharp and as close to cones as possible.• Finish strong through the last cone!


~ 69 ~

Four-Corner Sprint-Carioca-Backpedal

Function:To develop acceleration, agility, change of direction, controlled deceleration, coordination,linear speed, hip flexibility, quickness, and reaction time.

Method:1. Position yourself in a two-point ready stance between the two start cones.2. On the coach’s signal, sprint to the first cone.3. Breakdown and then carioca to the second cone.4. Breakdown and then backpedal through the finish cone.

Coaching Points:• Face the same direction the entire drill.• Keep feet moving during breakdown.• Keep hips low during breakdown, change of direction, and backpedal.• Changes of direction should be sharp and as close to cones as possible.• Finish strong through the last cone!


~ 70 ~

Four-Corner Sprint-Carioca-Backpedal-Carioca

Function:To develop acceleration, agility, change of direction, controlled deceleration,coordination, linear speed, hip flexibility, quickness, and reaction time.

Method:1. Position yourself in a two-point ready stance between the two start cones.2. On the coach’s signal, sprint to the first cone.3. Breakdown and then carioca to the second cone.4. Breakdown and then backpedal to the third cone.5. Breakdown and then carioca past the final cone.



~ 71 ~

Four-Corner Sprint-Shuffle-Backpedal


Method:1. Position yourself in a two-point ready stance between the two start cones.2. On the coach’s signal, sprint to the first cone.3. Breakdown and then shuffle to the second cone.4. Breakdown and then backpedal through the finish cone.

Coaching Points:• Face the same direction the entire drill.• Keep feet moving during breakdown.• Keep hips low during breakdown, change of direction, shuffle, and backpedal.• Changes of direction should be sharp and as close to cones as possible.• Finish strong through the last cone!


~ 72 ~

X Backpedal-Sprint


Method:1. Position yourself in a two-point backpedal stance between the two start cones.2. On the coach’s signal, backpedal to the first cone.3. Breakdown and then sprint to the opposite corner cone.4. Breakdown and then backpedal to the next cone.5. Breakdown and then sprint past the opposite corner cone.



~ 73 ~

X Sprint-Backpedal

Function:To develop acceleration, coordination, linear speed, quickness, and reaction time.

Method:1. Position yourself in a two-point ready stance between the two start cones.2. On the coach’s signal, sprint to the first cone.3. Breakdown and then backpedal to the opposite corner cone.4. Breakdown and then sprint to the third cone.5. Breakdown and then backpedal past the opposite corner cone.

Coaching Points• Keep feet moving during breakdown.• Keep hips low during breakdown, change of direction, and backpedal.• Changes of direction should be sharp and as close to cones as possible.• Finish strong through the last cone!


~ 74 ~

X Sprint-Shuffle Left-Sprint

Function:To develop acceleration, body awareness, lateral change of direction, linear speed, andquickness.

Method:1. Position yourself in a two-point ready stance at the start cone.2. On the coach’s signal, sprint to the opposite corner cone.3. Breakdown and then shuffle to the second cone.4. Breakdown and then sprint past the opposite corner cone.

Coaching Points• Keep feet moving during breakdown.• Keep hips low during breakdown, change of direction, and shuffle.• Changes of direction should be sharp and as close to cones as possible.• Finish strong through the last cone!


~ 75 ~

X Sprint-Shuffle Right-Sprint

Function:To develop acceleration, body awareness, lateral change of direction, linear speed,and quickness.

Method:1. Position yourself in a two-point ready stance at the start cone.2. On the coach’s signal, sprint to the opposite corner cone.3. Breakdown and then shuffle to the second cone.4. Breakdown and then sprint past the opposite corner cone.

Coaching Points• Keep feet moving during breakdown.• Keep hips low during breakdown, change of direction, and shuffle.• Changes of direction should be sharp and as close to cones as possible.• Finish strong through the last cone!


~ 76 ~

X Sprint-Sprint

Function:To develop acceleration, linear speed, and quickness.

Method:1. Position yourself in a two-point ready stance between the two start cones.2. On the coach’s signal, sprint to the first cone.3. Breakdown and then sprint to the opposite corner cone.4. Breakdown and then sprint to the third cone.5. Breakdown and then sprint past the opposite corner cone.

Coaching Points• Keep feet moving during breakdown.• Keep hips low during breakdown and change of direction.• Changes of direction should be sharp and as close to cones as possible.• Finish strong through the last cone!


~ 77 ~

Six-Cone Equilateral Triangle Right

Function:To develop acceleration, controlled deceleration, footwork, linear speed, quickness,and reaction time.

Method:1. Position yourself in a two-point stance at the start cone.2. On the coach’s signal, sprint to the upper right hand cone.3. Breakdown, pivot left, and then sprint to the upper left hand cone.4. Breakdown, pivot left, and then sprint past the final cone.

Coaching Points• Keep feet moving during breakdown.• Keep hips low during breakdown and change of direction.• Changes of direction should be sharp and as close to cones as possible.• Finish strong through the last cone!


~ 78 ~

Seven-Cone Agility Drill

Function:To develop footwork, foot speed, and lateral movement.

Method:1. Position yourself in a two-point ready stance behind the start cones.2. On the coach’s signal, shuffle to the lower right hand corner space.3. Moving as fast as possible, shuffle in a right outside, left outside pattern in between thecones.4. Continue through to the end of the cones.5. When you exit the cones, sprint past the finish cones.

Coaching Points:• Feet should keep moving during entire drill.• Hips should be as low as possible.• Do not touch the cones.• Do not slow down when approaching the cones or changing direction.• Do not click your heels.• Never cross your feet.• Do not plant your outside foot. Hit and go!• Finish strong through the cones!


~ 79 ~

Exit Stage Left

Function:To develop acceleration, body awareness, coordination, change of direction, quickness,and reaction time.

Method:1. Position yourself in a two-point stance between the two start cones.2. On the coach’s signal, sprint to the first cone.3. Without slowing or breaking down, sprint around the cone as fast as possible.4. Sprint to the second cone.5. Without slowing or breaking down, sprint around the cone as fast as possible.6. Sprint to the third cone.7. Without slowing or breaking down, sprint around the cone as fast as possible.8. Sprint through the finish cones.

Coaching Points:• Keep your hips pointing at the cone you’re sprinting to.• Keep your feet and your speed moving as you round the cones.• Keep your hips low when changing direction.• Changes of direction should be sharp and as close to the cones as possible.• Finish strong through the last cone!


~ 80 ~

Exit Stage Right

Function:To develop acceleration, body awareness, coordination, change of direction, quickness,and reaction time.

Method:1. Position yourself in a two-point stance between the two start cones.2. On the coach’s signal, sprint to the first cone.3. Without slowing or breaking down, sprint around the cone as fast as possible.4. Sprint to the second cone.5. Without slowing or breaking down, sprint around the cone as fast as possible.6. Sprint to the third cone.7. Without slowing or breaking down, sprint around the cone as fast as possible.8. Sprint through the finish cones.

Coaching Points:• Keep your hips pointing at the cone you’re sprinting to.• Keep your feet and your speed moving as you round the cones.• Keep your hips low when changing direction.• Changes of direction should be sharp and as close to the cones as possible.• Finish strong through the last cone!


L Drill

Function:To develop acceleration, change of direction, controlled dand quickness.

Method:1. Position yourself in a three2. On your start, sprint to the first cone and touch the line with your right hand.3. Turn and then sprint to the start and touch the line with your right hand.4. Turn and sprint just past the cone and speed cut to the right.5. Accelerate to the next cone.6. Go under and then around the second cone (180 degrees).7. Sprint back to the cone, speed cut to the left

Coaching Points:• Keep feet moving during all your turns.• Keep hips low during change of direction and turns.• Changes of direction should be sharp.• Stay as close to cones as possib• Finish strong through the cones!


~ 81 ~

acceleration, change of direction, controlled deceleration, linear speed,

1. Position yourself in a three-point stance at the start cone.2. On your start, sprint to the first cone and touch the line with your right hand.

then sprint to the start and touch the line with your right hand.sprint just past the cone and speed cut to the right.

5. Accelerate to the next cone.then around the second cone (180 degrees).

one, speed cut to the left, and accelerate through the finish.

Keep feet moving during all your turns.Keep hips low during change of direction and turns.Changes of direction should be sharp.Stay as close to cones as possible and do not round your turns.Finish strong through the cones!

eceleration, linear speed,

2. On your start, sprint to the first cone and touch the line with your right hand.then sprint to the start and touch the line with your right hand.

and accelerate through the finish.


Pro Agility

Function:To develop acceleration, change of direction, linear speed, and quickness.

Method:1. Position yourself in a three point stance, with your righ2. On your movement, if your right hand is down, sprint to the right side and touch the line

with your right hand.3. Turn and then sprint to the left side and touch the left line with your left hand.4. Turn and then sprint past the middle cone.

Coaching Points:• Touch the line with the same hand of the direction that you are going.• Keep hips low during hand touch and change of direction.• Changes of direction should be sharp and as close to cones as possible.• You should never turn your back to the coach timing.• Finish strong through the last cone!


~ 82 ~

To develop acceleration, change of direction, linear speed, and quickness.

Position yourself in a three point stance, with your right hand on the line in front ofOn your movement, if your right hand is down, sprint to the right side and touch the line

then sprint to the left side and touch the left line with your left hand.then sprint past the middle cone.

Touch the line with the same hand of the direction that you are going.Keep hips low during hand touch and change of direction.Changes of direction should be sharp and as close to cones as possible.You should never turn your back to the coach timing.Finish strong through the last cone!

t hand on the line in front of you.On your movement, if your right hand is down, sprint to the right side and touch the line

then sprint to the left side and touch the left line with your left hand.


~ 83 ~

Sideline Drill

Function:To develop footwork, foot speed, body control, lateral movement, deceleration, andacceleration.

Method:1. Position yourself in a two-point ready stance behind the start cones facing straight ahead.2. On the coach’s signal, sprint towards the first cone.3. Plant your left foot to the outside of the cone and sprint to the second cone.4. Rounding the second cone, sprint to the third cone.5. Plant your left foot to the outside of the cone and sprint down the sideline inside the last

cone.

Coaching Points:• Feet should keep moving during entire drill.• First step should always be with the foot closest to the desired direction.• Do not touch the cones during the drill.• Do not slow down when approaching the cones.• Finish strong through the last cone!


~ 84 ~

Weave

Function:To develop acceleration, change of direction, controlled deceleration, linear speed,quickness, and reaction time.

Method:1. Start in your position stance.2. On the whistle, weave at a 45-degree angle for 5 yards at full speed.3. After you hit the cone, stop your feet and then sprint straight ahead to the next cone.4. Continue doing three reps to the right and then three reps to the left.

Coaching Points:• Keep feet moving during all your turns.• Keep hips low during change of direction and turns.• Changes of direction should be sharp.• Stay as close to cones as possible and do not round your turns.• Finish strong through the cones!


~ 85 ~

Five-Cone Drill

Function:To develop acceleration, change of direction, controlled deceleration, linear speed,quickness, and reaction time.

Method:1. Start in your position stance.2. On the whistle, backpedal 10 yards.3. After you hit the cone, stop your feet and then sprint straight ahead to the next cone.4. At the inside cone, plant with right foot and then sprint to the next cone.5. At third cone, plant with left foot and then sprint through the finish.

Coaching Points:• Keep feet moving during all your turns.• Keep hips low during change of direction and turns.• Changes of direction should be sharp.• Stay as close to cones as possible and do not round your turns.• Make sure not to chop your feet but lean into the turns maintaining full speed.• Finish strong through the cones!


~ 86 ~

M-Cone

Function:To develop acceleration, change of direction, controlled deceleration, linear speed, andquickness.

Method:1. Position yourself in a two-point stance between the two start cones.2. On the coach’s signal, backpedal to the first cone.3. Without slowing or breaking down, turn and sprint around the second cone.4. Without slowing or breaking down, turn and backpedal to the third cone.5. Without slowing or breaking down, turn and sprint through the last cone.



~ 87 ~

Stargate Drill


Method:1. Position yourself in a two-point stance between the two start cones.2. On the coach’s signal, sprint to the first cone.3. Sprint over the bags to the second cone.4. Follow the coach’s commands for the reaction portion of the drill, shuffling right or left on his

hands commands.5. On his signal, turn and sprint back over the bags and around the first cone toward the third.6. Sprint around the third cone.7. Sprint around the fourth cone, turn, and sprint through the last cone.



~ 88 ~

Gate Drill


Method:1. Position yourself in a two-point stance between the two start cones.2. On the coach’s signal, sprint to the first cone. Sprint around the second cone.3. Sprint over the bags to the third cone.4. Turn and sprint back over the bags and around the second cone toward the fourth cone.5. Sprint around the fourth cone.6. Sprint through the last cone.



~ 89 ~

T-Drill

Function:To develop acceleration, controlled deceleration, lateral movement, linear speed,and quickness.

Method:1. Position yourself in a two-point stance at the start cone.2. On the coach's signal, sprint to the middle cone.3. At the middle cone, breakdown and then shuffle to the right.4. Touch the right cone and then shuffle all the way to the far left-hand cone.5. Touch the far left-hand cone and then shuffle to the middle cone.6. Touch the middle cone and then backpedal all the way through the start cone!

Coaching Points:• Keep feet moving during drill.• Perform acceleration and deceleration quickly.• Keep hips square.• Do not touch the cones.• Do not click your heels.• Never cross your feet.• Finish strong through the cone!


~ 90 ~

Triangle Drill

Function:

To develop acceleration, change of direction, controlled deceleration, linear speed,lateral speed, and quickness.

Method:1. Position yourself in a two-point stance facing the start cone.2. On the coach's signal, shuffle to your right toward the second cone.3. Breakdown at the second cone and then sprint straight ahead to the third cone.4. Breakdown at the third cone and then backpedal all the way through the finish cone.

Coaching Points:• Keep feet moving during all your turns.• Keep hips low during change of direction and turns.• Changes of direction should be sharp and as close to cones as possible.• Stay as close to cones as possible and do not round your turns.• Keep hips square.• Finish strong through the cones!


~ 91 ~

“S” Turns

Function:To develop acceleration, body lean, and non-linear speed.

Method:1. Start in a two-point stance on the goal line.2. On the whistle, sprint 40 yards full speed, leaning into the turns.3. Every 10 yards, offset the cones by 1 yard.

Coaching Points:• Keep feet moving during all your turns.• Keep hips low during change of direction and turns.• Changes of direction should be sharp.• Stay as close to cones as possible and do not round your turns.• Make sure not to chop your feet but lean into the turns maintaining full speed.• Finish strong through the cones!


~ 92 ~

Sixty-Yard Shuttle

Function:To develop acceleration, change of direction, controlled deceleration, linear speed,and quickness.

Method:1. Position yourself in a three-point stance with your right hand on the line.2. On your start, sprint 5 yards and touch the line with your right hand.3. Turn and then sprint back to the start and touch the line with your right hand.4. Turn and sprint 10 yards and touch the line with your right hand.5. Turn and then sprint back to the start and touch the line with your right hand.6. Turn and sprint 15 yards and touch the line with your right hand.7. Turn and then sprint back through the start, accelerating through the finish line.



~ 93 ~

Backpedal/Drive

Function:To develop acceleration, change of direction, controlled deceleration, linearspeed, quickness, and reaction time.

Method:1. Start in your position stance.2. On the whistle, backpedal 10 yards at full speed.3. After you hit the cone, stop your feet and then sprint to the next cone.4. Continue doing three reps to the right and then three reps to the left.



~ 94 ~

Bag Drill One in Each

Function:To develop footwork, foot speed, and knee action.

Method:1. Position yourself in a two-point ready stance behind the start cones.2. On the coach’s signal, sprint to the bags.3. With a high knee action, step over the bags into each open space, alternating feet

(right/left) into every other space.4. Continue through to the end of the bags.5. When you exit the bags, sprint past the finish cones.

Coaching Points:• Feet should keep moving during entire drill.• Knees should be kept high.• Do not touch the bags during the drill.• Do not slow down when approaching the bags.• Finish strong through the cones!


~ 95 ~

Bag Drill Two in Each

Function:To develop footwork, foot speed, knee action, and lateral movement.

Method:1. Position yourself in a two-point ready stance behind the start cones.2. On the coach’s signal, sprint to the bags.3. With a high knee action, move as fast as possible over the bags.4. Land in the open spaces between the bags in a right, left, right, left pattern.5. Continue through to the end of the bags.6. When you exit the bags, sprint past the finish cones.

Coaching Points:• Feet should keep moving during entire drill.• Knees should be kept high.• First step should be with the foot closest to the desired direction.• Do not touch the bags during the drill.• Do not slow down when approaching the bags.• Finish strong through the cones!


Bag Drill Forward Shuffle


Method:1. Position yourself in a two2. On the coach’s signal, shuffle to the upper left hand corner space.3. Moving as fast as possible, shuffle in a left outside, right outside pattern.4. Continue through to the end of the bags.5. When you exit the bags, sprint past the finish cones.

Coaching Points:• Feet should keep moving during entire drill.• Knees should be kept high.• First step should be with the foot closest to the desired direction.• Do not touch the bags.• Do not slow down when approaching the bags.• Do not click your heels• Never cross your feet.• Finish strong through the cones!


~ 96 ~

Bag Drill Forward Shuffle

To develop footwork, foot speed, knee action, and lateral movement.

Position yourself in a two- point ready stance behind the start cones.On the coach’s signal, shuffle to the upper left hand corner space.Moving as fast as possible, shuffle in a left outside, right outside pattern.Continue through to the end of the bags.When you exit the bags, sprint past the finish cones.

Feet should keep moving during entire drill.Knees should be kept high.First step should be with the foot closest to the desired direction.Do not touch the bags.Do not slow down when approaching the bags.Do not click your heelsNever cross your feet.

through the cones!

point ready stance behind the start cones.

Moving as fast as possible, shuffle in a left outside, right outside pattern.


Bag W Drill


Method:1. Position yourself in a two2. On the coach’s signal, backpedal to the left past the first bag.3. Sprint straight forward in between the bag

past the bag.4. Repeat5. Continue through to the end of the bags.6. When you exit the bags, sprint past the finish cones.

Coaching Points:• Feet should keep moving during entire drill.• Knees should be kept high.• First step should always be with the foot closest to the• Do not touch the bags during the drill.• Do not slow down when approaching the bags.• Drop your hips at every change of direction.• Finish strong through the cones!


~ 97 ~

To develop footwork, foot speed, knee action, and lateral movement.

Position yourself in a two-point ready stance behind the start cones facing right.On the coach’s signal, backpedal to the left past the first bag.Sprint straight forward in between the bag and then backpedal to the opposite side

Continue through to the end of the bags.When you exit the bags, sprint past the finish cones.

Feet should keep moving during entire drill.Knees should be kept high.First step should always be with the foot closest to the desired direction.Do not touch the bags during the drill.Do not slow down when approaching the bags.Drop your hips at every change of direction.

through the cones!

point ready stance behind the start cones facing right.

edal to the opposite side

desired direction.


~ 98 ~

Bag Drill Shuffle Left


Method:1. Position yourself in a two-point ready stance behind the start cones facing right.2. On the coach’s signal, shuffle to the bags.3. With a high knee action, step laterally with both feet into each open space.4. Continue through to the end of the bags.5. When you hit the bags, sprint past the finish cones.

Coaching Points:• Feet should keep moving during entire drill.• Knees should be kept high.• First step should always be with the foot closest to the desired direction.• Do not touch the bags during the drill.• Do not slow down when approaching the bags.• Do not cross your feet• Do not click your heels• Finish strong through the cones!


~ 99 ~

Bag Drill Shuffle Right


Method:1. Position yourself in a two-point ready stance behind the start cones facing left.2. On the coach’s signal, shuffle to the bags.3. With a high knee action, step laterally with both feet into each open space.4. Continue through to the end of the bags.5. When you exit the bags, sprint past the finish cones.

Coaching Points:• Feet should keep moving during entire drill.• Knees should be kept high.• First step should always be with the foot closest to the desired direction.• Do not touch the bags during the drill.• Do not cross your feet.• Do not click your heels.• Do not slow down when approaching the bags.• Finish strong through the cones!


~ 100 ~

Wheel Drill

Function:To develop footwork, foot speed, knee action, and acceleration.

Method:1. Position yourself in a four-point stance on your hands and feet facing the finish bag with

your hands on the ground in the middle of the bags and your feet in between the bags.2. Moving in a clockwise direction, go over the bags chopping with your feet.3. Go all the way around back to the start position and then get up sprint over the finish bag.

Coaching points:• Do not cross your feet.• Do not click your heels.• Do not touch the bags.• Do not let your hands leave the ground.• Do not let your knees touch the ground.• Keep your head up.• Move quickly.• Finish strong through the bag!


~ 101 ~

Stair Step Left


Method:1. Position yourself in a two-point ready stance behind the start cone.2. On the coach’s signal, sprint forward toward the first bag.3. With a high knee action, step left over the bag with both feet.4. Moving as fast as possible, step over the next bag.5. With a high knee action, step left over the bag with both feet.6. Repeat. Continue through to the end.7. When you exit the bags, sprint past the finish cones.

Coaching Points:Feet should keep moving during entire drill.

• Knees should be kept high.• First step should be with the foot closest to the desired direction.• Do not touch the bags during the drill.• Do not slow down when approaching or going over the bags.• Never cross your feet.• Finish strong through the last cone!


~ 102 ~

Stair Step Right


Method:1. Position yourself in a two-point ready stance behind the start cone.2. On the coach’s signal, sprint forward toward the first bag.3. With a high knee action, step right over the bag with both feet.4. Moving as fast as possible, step over the next bag.5. With a high knee action, step right over the bag with both feet.6. Repeat. Continue through to the end.7. When you exit the bags, sprint past the finish cones.

Coaching Points:• Feet should keep moving during entire drill.• Knees should be kept high.• First step should be with the foot closest to the desired direction.• Do not touch the bags during the drill.• Do not slow down when approaching or going over the bags.• Never cross your feet.• Finish strong through the last cone!


~ 103 ~

Bag Drill Crab

Function:To develop foot speed, hand speed, and hip flexibility.

Method:1. Position yourself in a four-point ready stance behind the start cones.2. On the coach’s signal, crab to the upper right hand corner space.3. Moving as fast as possible, crab in a right outside, left outside pattern.4. Continue through to the end of the bags.5. When you exit the bags, stand up and sprint past the finish cones.

Coaching Points:• Feet should keep moving during entire drill.• Do not touch the bags.• Do not slow down when approaching the bags.• Never cross your feet.• Finish strong through the cones!


~ 104 ~

Bag Square Drill

Function:To develop footwork, foot speed, and hip movement.

Method:1. Position yourself in a two-point ready stance behind the start cones facing straight

ahead.2. On the coach’s signal, sprint to the outside of the bag.3. Cut and sprint to the left in between the bags, with your hips square.4. When you clear the bag, cut and sprint to the right in between the bags with your

hips square.5. Repeat.6. When you exit the bags, sprint past the finish cones.

Coaching Points:• Feet should keep moving during entire drill.• First step should always be with the foot closest to the desired direction.• Do not touch the bags during the drill.• Do not slow down when changing direction.• Keep hips square• Finish strong through the cones!


~ 105 ~

Bag Drill Two-Foot Hop in Each

Function:To develop footwork, foot speed, jumping ability, and knee action.

Method:1. Position yourself in a two-point ready stance behind the start cones.2. On the coach’s signal, sprint to the bags.3. Jump over the bags.4. As soon as you touch the ground, explode over the next bag.5. When you exit the bags, sprint past the finish cones.

Coaching Points:• Feet should keep moving during entire drill.• Always keep knees in front while jumping.• Do not touch the bags during the drill.• Do not slow down when approaching the bags.• Finish strong through the cones!


~ 106 ~

Bag Drill Shuffle and Go Left


Method:1. Position yourself in a two-point ready stance behind the start cones facing right.2. On the coach’s signal, shuffle to the bags.3. With a high knee action, step laterally with both feet into each open space.4. Continue through to the third bag and then turn and sprint forward.5. When you exit the bags, sprint past the finish cones.



~ 107 ~

Bag Drill Shuffle and Go Right


Method:1. Position yourself in a two-point ready stance behind the start cones facing left.2. On the coach’s signal, shuffle to the bags.3. With a high knee action, step laterally with both feet into each open space.4. Continue through to the third bag and then turn and sprint forward.5. When you exit the bags, sprint past the finish cones.



~ 108 ~

Lateral Quick Hops


Method:1. Position yourself in a two-point ready stance behind the start cones facing right.2. Quick hop over the first bag with both feet.3. Step back and hop over the next with both feet.4. Step up and repeat.5. Repeat two bags forward and one bag back.6. When you exit the bags, sprint past the finish cones.

Coaching Points:• Feet should keep moving during entire drill.• Knees should be kept high.• First step should always be with the foot closest to the desired direction.• Do not touch the bags during the drill.• Do not slow down when approaching the bags.• Drop your hips at every change of direction.• Finish strong through the cones!


~ 109 ~

Rabbit Killer


Method:1. Position yourself in a two-point ready stance behind the start cones facing right.2. On the coach’s signal, step over with your left foot followed by your right.3. Step over the next bag with your left again followed by your right.4. Then step over the previous back with your right followed by your left.5. Repeat two bags forward and one bag back.6. When you exit the bags, sprint past the finish cones.

Coaching Points:• Feet should keep moving during entire drill.• Knees should be kept high.• First step should always be with the foot closest to the desired direction.• Do not touch the bags during the drill.• Do not slow down when approaching the bags.• Drop your hips at every change of direction.• Finish strong through the cones!


~ 110 ~

Rope Drill One in Each


Method:1. Position yourself in a two-point ready stance behind the start cones.2. On the coach’s signal, sprint to the ropes.3. With a high knee action, step into each open space (right foot/right side, left foot

/left side).4. Continue through to the end of the ropes.5. When you exit the ropes, sprint past the finish cones.

Coaching Points• Feet should keep moving during entire drill.• Knees should be kept high.• Do not touch the ropes during the drill.• Do not slow down when approaching the ropes.• Finish strong through the cones!


~ 111 ~

Rope Drill One in Every Other


Method:1. Position yourself in a two-point ready stance behind the start cones.2. On the coach’s signal, sprint to the ropes.3. With a high knee action, step into every other space (right foot/right side, left

foot/left side).4. Continue through to the end of the ropes.5. When you exit the ropes, sprint past the finish cones.



~ 112 ~

Rope Drill Shuffle Left


Method:1. Position yourself in a two-point ready stance behind the start cones facing right.2. On the coach’s signal, shuffle to the ropes.3. With a high knee action, step laterally with both feet into each open space.4. Continue through to the end of the ropes.5. When you exit the ropes, sprint past the finish cones.

Coaching Points• Feet should keep moving during entire drill.• Knees should be kept high.• First step should always be with the foot closest to the desired direction.• Do not touch the ropes during the drill.• Do not slow down when approaching the ropes.• Finish strong through the cones!


~ 113 ~

Rope Drill Shuffle Right


Method:1. Position yourself in a two-point ready stance behind the start cones facing left.2. On the coach’s signal, shuffle to the ropes.3. With a high knee action, step laterally with both feet into each open space.4. Continue through to the end of the ropes.5. When you exit the ropes, sprint past the finish cones.



~ 114 ~

Rope Drill Two in Each


Method:1. Position yourself in a two-point ready stance behind the start cones.2. On the coach’s signal, sprint to the ropes.3. With a high knee action, step with both feet into the lower left corner space.4. Moving as fast as possible, move in a right, up, left, up, pattern.5. Continue through to the end of the ropes.6. When you exit the ropes, sprint past the finish cones.

Coaching Points• Feet should keep moving during entire drill.• Knees should be kept high.• First step should be with the foot closest to the desired direction.• Do not touch the ropes during the drill.• Do not slow down when approaching the ropes.• Never cross your feet.• Finish strong through the cones!


~ 115 ~

Rope Drill Two in Every Other


Method:1. Position yourself in a two-point ready stance behind the start cones.2. On the coach’s signal, sprint to the ropes.3. With a high knee action, step with both feet into the lower left corner space.4. Moving as fast as possible, move in an upward diagonal pattern.5. Continue through to the end of the ropes.6. When you exit the ropes, sprint past the finish cones.



~ 116 ~

Rope Drill W Right


Method:1. Position yourself in a two-point ready stance behind the start cones facing left.2. On the coach’s signal, shuffle to the ropes.3. With a high knee action, step with both feet into the lower left corner space.4. Moving as fast as possible, move in a downward diagonal, upward diagonal

pattern.5. Continue through to the end of the ropes.6. When you exit the ropes, sprint past the finish cones.



~ 117 ~

Rope Drill W Left


Method:1. Position yourself in a two-point ready stance behind the start cones facing right.2. On the coach’s signal, shuffle to the ropes.3. With a high knee action, step with both feet into the lower left corner space.4. Moving as fast as possible, move in an upward diagonal, downward diagonal

pattern.5. Continue through to the end of the ropes.6. When you exit the ropes, sprint past the finish cones.



~ 118 ~

Rope Drill Outside Shuffle


Method:1. Position yourself in a two-point ready stance behind the start cones.2. On the coach’s signal, sprint to the ropes.3. With a high knee action, step with both feet into the lower left corner space.4. Moving as fast as possible, move in a right, outside, left, left, outside pattern.5. Continue through to the end of the ropes.6. When you exit the ropes, sprint past the finish cones.



~ 119 ~

Rope Drill S


Method:1. Position yourself in a two-point ready stance behind the start cones.2. On the coach’s signal, sprint to the ropes.3. With a high knee action, step with both feet into the lower left corner space.4. Open hips to the right, turn body 90 degrees and step right foot first into the next space.5. Continue to weave through to the ropes in a “S” pattern.6. When you exit the ropes, sprint past the finish cones.



~ 120 ~

Rope Drill Two-Foot Hop


Method:1. Position yourself in a two-point ready stance behind the start cones.2. On the coach’s signal, sprint to the ropes.3. Jump forward into each open space.4. Continue through to the end of the ropes.5. When you exit the ropes, sprint past the finish cones.

Coaching Points• Feet should keep moving during entire drill.• Always keep knees in front while jumping.• Do not touch the ropes during the drill.• Do not slow down when approaching the ropes.• Finish strong through the cones!


~ 121 ~

Rope Drill Two-Foot Hop Diagonal


Method:1. Position yourself in a two-point ready stance behind the start cones.2. On the coach’s signal, sprint to the ropes.3. Jump forward and diagonally into each open space.4. Continue through to the end of the ropes.5. When you exit the ropes, sprint past the finish cones.



~ 122 ~

Rope Drill Two-Foot Hop In Each


Method:1. Position yourself in a two-point ready stance behind the start cones.2. On the coach’s signal, sprint to the ropes.3. Jump forward into the lower left corner space4. Jump laterally to the right.5. Continue alternating jumps forward and laterally through to the end of the ropes.6. When you exit the ropes, sprint past the finish cones.



~ 123 ~

Rope Drill Left Foot Hop


Method:1. Position yourself in a two-point ready stance behind the start cones.2. On the coach’s signal, sprint to the ropes.3. Using left foot, jump forward into first open space.4. Continue through the ropes using only left foot for both jumps and landings.5. When you exit the ropes, sprint past the finish cones.



~ 124 ~

Rope Drill Right Foot Hop


Method:1. Position yourself in a two-point ready stance behind the start cones.2. On the coach’s signal, sprint to the ropes.3. Using right foot jump forward into first open space.4. Continue through the ropes using only right foot for both jumps and landings.5. When you exit the ropes, sprint past the finish cones.



~ 125 ~

Suicides (5/10)

Function:To develop acceleration, linear speed, stride length, stride frequency, change ofdirection, and cardiovascular fitness.

Method:1. Position yourself in a two-point stance behind the goal line.2. On the first whistle, put your right hand on the line.3. On the second whistle, sprint to the 5-yard line.4. Touch the line with your right foot, turn, and sprint to the goal line.5. Touch the goal line with your right foot, turn, and sprint to the 10-yard line.6. Touch the line with your right foot, turn, and sprint through the goal line.7. This is an effort drill.

Coaching Points:• Keep perfect run form when sprinting.• Arms and legs should work together.• Keep feet moving during breakdown.• Keep hips low during breakdown and change of direction.• Changes of direction should be sharp.• Accelerate quickly following change of direction.• Finish strong through the line!


~ 126 ~

Suicides (5/10/15)


Method:1. Position yourself in a two-point stance behind the goal line with your right hand on

the line.2. On the whistle, sprint to the 5-yard line.3. Touch the line with your right foot, turn, and sprint to the goal line.4. Touch the goal line with your right foot, turn, and sprint to the 10-yard line.5. Touch the line with your right foot, turn, and sprint to the goal line.6. Touch the goal line with your right foot, turn, and sprint to the 15-yard line.7. Touch the line with your right foot, turn, and sprint through the goal line.

Coaching Points:• Keep hips low during breakdown and change of direction.• Changes of direction should be sharp.• Accelerate quickly following change of direction.• Finish strong through the line!


~ 127 ~

Suicides (5/10/15/20)


Method:1. Position yourself in a two-point stance behind the goal line.2. On the first whistle, put your right hand on the line.3. On the second whistle, sprint to the 5-yard line.4. Touch the line with your right foot, turn, and sprint to the goal line.5. Touch the goal line with your right foot, turn, and sprint to the 10-yard line.6. Touch the line with your right foot, turn, and sprint to the goal line.7. Touch the goal line with your right foot, turn, and sprint to the 15-yard line.8. Touch the line with your right foot, turn, and sprint to the goal line.9. Touch the goal line with your right foot, turn, and sprint to the 20-yard line.10.Touch the line with your right foot, turn, and sprint through the goal line.



~ 128 ~

Tempo Runs (Five Yards)

Function:To develop quickness, change of direction, and cardiovascular fitness.

Method:1. Line up groups 10 yards apart in front of each other.2. Position yourself in a two-point stance behind the line.3. On the first whistle, put your right hand on the line.4. On the second whistle, sprint 5 yards touching the line with your right hand. Then sprint

back through the start line.5. The second whistle is the first whistle for the group in front of you and they put their handon the line. Blow the whistle again and they take off and the third group puts their handdown. Repeat this for as many groups that you have.6. This is a drill based on tempo and effort.

Coaching Points:• Get your hand down on the line as fast as possible following the whistle.• Do not leave early.• Touch the line.• Arms and legs should work together.• Finish strong through the line!


~ 129 ~

Tempo Runs (Ten Yards)


Method:1. Line up groups 15 yards apart in front of each other.2. Position yourself in a two-point stance behind the line.3. On the first whistle, put your right hand on the line.4. On the second whistle, sprint 10 yards, touching the line with your right hand. Then

sprint back through the start line.5. The second whistle is the first whistle for the group in front of you and they

put their hand on the line. Blow the whistle again and they take off and thethird group puts their hand down. Repeat this for as many groups that you have.

6. This is a drill based on tempo and effort.

Coaching Points:• Get your hand down on the line as fast as possible following the whistle.• Do not leave early.• Touch the line.• Arms and legs working together.• Finish strong through the line!


~ 130 ~

Tempo Runs (Fifteen Yards)


Method:1. Line up groups 20 yards apart in front of each other.2. Position yourself in a two-point stance behind the line.3. On the first whistle, put your right hand on the line.4. On the second whistle, sprint 15 yards, touching the line with your right hand. Then

sprint back through the start line.5. The second whistle is the first whistle for the group in front of you and they put their

hand on the line. Blow the whistle again and they take off and the third group putstheir hand down. Repeat this for as many groups that you have.

6. This is an drill based on tempo and effort.

Coaching Points:• Get your hand down on the line as fast as possible following the whistle.• Do not leave early.• Touch the line.• Arms and legs should work together.• Finish strong through the line!


Get-up and Go’s

Function:To dev

Metho

1. Posdow

2. Online

3. Tak4. This

Coach• Mov• Do n• Arms• Finis

elop quickness, change of direction, and cardiovascular fitness.

d:

ition yourself behind the goal line either sitting (forward/backward), lyingn (forward/backward), push-up position, or sideways.

the whistle, get up and go as fast as you can and sprint through the designated(5, 10, 15 yards).

e your time once past the line throttling down.
is a drill based on effort.
ing Points:e as fast as possible from whatever direction you start in.ot leave early.and legs should work together.

~ 131 ~

h strong through the line!

Conditioning


~ 133 ~

Conditioning Philosophy

The objective of a conditioning program is to optimally prepare the athlete’s energy systems andmuscular/joint structures to meet the physical demands of a championship season. The purposeof conditioning is to allow the athlete to recover faster from high intensity work (plays, practicereps) and sustain great effort rep after rep, play after play. It is also important to understand thatthe conditioning done in the off-season will help develop a more efficient aerobic/metabolicfoundation. This will allow faster recovery, getting the athlete into game shape more quickly.

Our goal is to reduce the level of fatigue experienced by competing at a maximal level andconditioning is task-specific. An athlete can be in maximal running shape but sub-maximal gameshape. Contrary to popular opinion, no amount of running, bounding, or hill sprints will preparethe body for the task specific demands of football. It is not until practice and eventually playingthe game that the conditioning necessary to play at a consistent high level is achieved.

We have taken into consideration the physiological demands of the sport and the physical tollthat it accumulates on the body. Football is a series of maximal efforts lasting 4–8 seconds induration. This is followed by a rest interval of anywhere between 10–60 seconds. This is anaverage of a 1:4 work to rest ratio. This ratio makes football not only an anaerobic-based sportbut an alactic-based sport as well. Alactic means that lactic acid (muscle waste) should notaccumulate due to the longer rest time given between plays.

We have also found that the demands for the “hurry up” offense prevalent in today’s gamedecreases the rest time between plays. This increases the build-up of lactic acid. That is why theaerobic system base has to be developed. The common misconception of football beingpredominately anaerobic is not true. The tired, dogmatic approach of only training one energysystem in either short, interval bursts (anaerobic system) or long, controlled runs (aerobicsystem) is setting the athlete up for failure. Both systems must be optimally trained.

Choosing to neglect off-season conditioning is not recommended. Coming into camp de-conditioned and not acclimated to the heat will only prolong the time it takes to attain the level offootball shape necessary to proficiently practice. There will be and should be situations wherefatigue will be a direct result of maximal effort, but if fatigue is a result of a poor conditioninglevel, you deserve what you get!


~ 134 ~

Conditioning Components

General Physical Preparation (GPP): This type of training involves exercises designed toenhance the athlete’s general, non-specific work capacity. It should engage different activities todevelop increased levels of physical conditioning whether that is endurance, strength, speed, orflexibility. It is an excellent way to work on weak points and develop a resistance to lactic acidonset (lactic acid rapidly drops power output and accelerates total body fatigue).

GPP General Goals:

Increase work capacity

Increase lactic threshold

Increase mobility

Increase overall fitness

Decrease body fat

Long Interval Conditioning (Aerobic): We establish aerobic capacity by doinglonger/intermediate runs (400s/200s/100s). This type of training involves low intensity/highduration exercise that lasts approximately 20 seconds to 1 minute with a 1:3 work to rest ratio.This type of workout stresses the aerobic system. Rarely is football ever aerobic. Aerobic fitnessdoes help build the football recovery system by supplying oxygen to the demanded muscles. Itallows the muscles to perform harder and longer, giving us a foundation in which to train ourother energy systems, and allows the athlete to put forth maximal effort longer than those onlydeveloped anaerobically.

Long Interval Conditioning General Goals:

Develop aerobic capacity

Improve recovery

Increase overall fitness

Decrease body fat

Stimulate oxygen transport system

Short Interval Conditioning (Anaerobic): Once our aerobic base has been established, thefocus then switches to developing our anaerobic capacity. This type of training involves highintensity/low duration exercise that lasts 0–10 seconds maximum (100s/60s/40s/agilities) with


~ 135 ~

short (30 seconds or less) recovery time. This simulates the average football play and recoverypattern.

Short Interval Conditioning General Goals:

Decrease recovery times

Develop max effort endurance

Increase mobility

Sustain speed

Stimulate the central nervous system under duress

Position-Specific Preparation (Metabolic): This type of training mimics game play. Morefootball specific movements are done as close to game like situations as possible. The work/restintervals are exactly the same as a game.

Position-Specific Preparation General Goals:

Power output at highest level

Volume peaks

Work capacity at highest level

Game ready


~ 136 ~

Conditioning Guidelines

The team will be broken up into three groups: Skill (WR/DB/RB), mid (DE/LB/TE/ QB/K), andlinemen.

Linemen positions will go first, followed by mids, and then skill.

Conditioning is an all-out effort with minimal rest in between reps.

The only rest position that is allowed during conditioning or any other drills is hands down onyour sides or your hands on your hips.

No one is allowed to change groups without prior approval of the strength staff.

Any missed time will result in that player running his missed reps immediately following thatworkout. If there is a mental error (didn’t touch the line, left early, etc.) that group will start thatrep over.

For all conditioning drills, the format for the start will be as follows:

Players will line up behind the lines according to their groups (skill, mid, line).

On the first whistle, the first group will take a three-point stance with hands on the line.

On the second whistle, the first group will sprint the distance being performed for theday.

This will be repeated for the last two groups and repeated at the opposite end.

Long IntervalConditioning

Reference Guide


~ 138 ~

100s

Function:To develop acceleration, linear speed, stride length, stride frequency, andcardiovascular fitness.

Method:1. Position yourself in a two-point stance behind the goalline.2. On the first whistle, put your right hand on the line.3. On the second whistle, sprint through the opposite goal line.4. Times are: line, 17 seconds; mids, 15 seconds; and skill, 14 seconds.

Coaching Points:• Keep perfect run form when sprinting.• Arms and legs should work together.• Finish strong through the line!


~ 139 ~

110s


Method:1. Position yourself in a two-point stance behind the goalline.2. On the first whistle, put your right hand on the line.3. On the second whistle, sprint through the back of the opposite end zone.4. Times are: line, 19 seconds; mids, 17 seconds; and skill, 16 seconds.



~ 140 ~

200s

Function:To develop acceleration, linear speed, stride length, stride frequency, controlleddeceleration, change of direction, and cardiovascular fitness.

Method:1. Position yourself in a two-point stance behind the goal line.2. On the first whistle, put your right hand on the line.3. On the second whistle, sprint to the opposite goal line.4. Touch the goal line with your right foot, turn, and sprint through the start line.5. Times are: line, 36 seconds; mids, 32 seconds; and skill, 28 seconds.

Coaching Points:• Keep perfect run form when sprinting.• Keep feet moving during breakdown.• Keep hips low during breakdown and change of direction.• Changes of direction should be sharp.• Accelerate quickly following change of direction.• Arms and legs should work together.• Finish strong through the line!


~ 141 ~

300s


Method:1. Position yourself in a two-point stance behind the goal line.2. On the first whistle, put your right hand on the line.3. On the second whistle, run up the sideline to the cone on the goal line.4. Go around the cone and run across the goal line to the cone on the opposite sideline.5. Go around the cone and run down the sideline to the cone on the opposite goal line.6. Go around the cone and run across the goal line and run through the cone on theopposite sideline.7. Times are: line, 63 seconds; mids, 57 seconds; and skill, 55 seconds.

Coaching Points:• Keep perfect run form when sprinting.• Keep hips low during breakdown and change of direction.• Changes of direction should be sharp.• Finish strong through the line!


~ 142 ~

Goal Posts

Function:To develop acceleration, linear speed, stride length, stride frequency, competitiveness,and cardiovascular fitness.

Method:1. Position yourself in a two-point stance at a goalpost.2. At the whistle, run to the cone in the front corner of the end zone.3. Run around the cone and sprint down the sideline to the cone in the front end of the

opposite end zone.4. Run around the cone through the goalpost.5. Repeat the same drill on the opposite side at the same time.6. This drill is based on effort and competitive drive.

Coaching Points:• Keep perfect run form when sprinting.• Arms and legs should work together.• Finish strong through the goalpost!


~ 143 ~

Three-Quarters Gasser


Method:1. Position yourself in a two-point stance behind the sideline.2. On the first whistle, put your right hand on the line.3. On the second whistle, sprint to the opposite sideline.4. Touch the sideline with your right foot, turn, and sprint toward the start line.5. Touch the start line with your right foot, turn, and sprint through the opposite line.6. Times are: line, 30 seconds; mids, 28 seconds; and skill 27 seconds.

Coaching Points:• Keep perfect run form when sprinting.• Keep feet moving during breakdown.• Keep hips low during breakdown and change of direction.• Changes of direction should be sharp.• Accelerate quickly following change of direction.• Finish strong through the line!


~ 144 ~

Full Gasser

Function:To develop acceleration, linear speed, stride length, stride frequency, and cardiovascularfitness.

Method:1. Position yourself in a two-point stance behind the sideline.2. On the first whistle, put your right hand on the line.3. On the second whistle, sprint to the opposite sideline.4. Touch the sideline with your right foot, turn, and sprint toward the start line.5. Touch the start line with your right foot, turn, and sprint to the opposite sideline.6. Touch the sideline with your right foot, turn, and sprint through the start line.7. Times are: line, 45 seconds; mids, 40 seconds; and skill, 35 seconds.

Coaching Points:• Keep perfect run form when sprinting.• Arms and legs should work together.• Keep feet moving during breakdown.• Changes of direction should be sharp.• Accelerate quickly following change of direction.• Finish strong through the line!


~ 145 ~

Ladder Gasser

Function:To develop acceleration, linear speed, stride length, stride frequency, and cardiovascular fitness.

Method:1. All starts begin the same. Position yourself in a two-point stance behind the sideline. On the first

whistle, put your right hand on the sideline.2. Set 1: On the second whistle, sprint to the opposite sideline.3. Set 2: On the second whistle, sprint to the opposite sideline. Touch the sideline with your right foot, turn,

and sprint through the start line.4. Set 3: On the second whistle, sprint to the opposite sideline. Touch the sideline with your right foot, turn,

and sprint to the opposite sideline. Touch the sideline with your right foot, turn, and sprint through thestart line.

5. Set 4: On the second whistle, sprint to the opposite sideline. Touch the sideline with your right foot, turn,and sprint to the opposite sideline. Touch the sideline with your right foot, turn, and sprint to theopposite sideline. Touch the sideline with your right foot, turn, and sprint through the start line.

6. Times are: Set 1 Line 10/Mid 09/Skill 08; Set 2 Line 20/Mid 18/Skill 17; Set 3 Line 34/Mid 32/Skill 31;Set 4 Line 46/Mid 41/Skill 38.

7. Rest ends when last group crosses the line for each set and then the one group begins immediately.

Coaching Points:• Keep perfect run form when sprinting.• Arms and legs should work together.• Keep feet moving during breakdown.• Changes of direction should be sharp.• Accelerate quickly following change of direction.• Finish strong through the line!


~ 146 ~

100-Yard Sprint Ladder

Function:To develop acceleration and cardiovascular fitness.

Method:1.Position yourself in a two-point stance behind the goal line.2.On the whistle, sprint 100 yards. Rest/walk to the 20-yard line.3.On the whistle from the 20, sprint 80 yards through the goal line.4.On the whistle from the goal line, sprint 60 yards. Rest/walk to the 40-yard line.5.On the whistle from the 40-yard line, sprint through the goal line.6.On the whistle from the goal line, sprint 20 yards. Rest/walk to the 10-yard line.7.On the whistle from the 10-yard line, sprint through the goal line.8.Repeat

Coaching Points:• Keep perfect run form when sprinting.• Arms and legs should work together.• Accelerate quickly.• Finish strong through the line!


~ 147 ~

300-Yard Shuttle


Method:1. Position yourself in a two-point stance behind the goal line.2. On the first whistle, put your right hand on the line.3. On the second whistle, sprint to the 50-yard line.4. Touch the line with your right foot, turn, and sprint toward the goal line.5. Touch the goal line with your right foot, turn, and sprint to the 50-yard line.6. Touch the line with your right foot, turn, and sprint toward the goal line.7. Touch the goal line with your right foot, turn, and sprint to the 50-yard line.8. Touch the line with your right foot, turn, and sprint through the goal line.9. Times are: line, 60 seconds; mids, 58 seconds; and skill, 57 seconds.



~ 148 ~

Sideline Interval Sprints

Function:To develop acceleration, linear speed, stride length, stride frequency and cardiovascular fitness.

Method:1. Position yourself in a two-point stance behind the sideline between the goal line and the 5-yard line.2. On the first whistle, put your right hand on the line.3. On the second whistle, sprint to the opposite sideline.4. Touch the sideline with your right foot and jog back between the 5- and 10-yard line to the opposite

sideline.5. Touch the that sideline with your right foot, turn, and sprint to the following sideline in between the 10- and

15-yard line.6. Touch the sideline with your right foot, turn, and jog back to the opposite sideline in between the 15- and

20-yard line.7. Continue this every 5 yards until you reach the opposite end zone.8. This drill is based on effort.

Coaching Points:• Keep perfect run form when sprinting.• Arms and legs should work together.• Keep hips low during breakdown and change of direction.• Changes of direction should be sharp.• Accelerate quickly following change of direction.• Finish strong through the line!


~ 149 ~

Suicide King

Function:To develop acceleration and cardiovascular fitness.

Method:1. Position yourself in a two-point stance behind the 50-yard line.2. On the whistle, sprint to the home team's 40-yard line (10 yards/rest 10 seconds).3. On the whistle, sprint to the away team's 40-yard line (20 yards/rest 20 seconds).4. On the whistle, sprint to the home team's 30-yard line (30 yards/rest 30 seconds).5. On the whistle, sprint to the away team's 30-yard line (40 yards/rest 40 seconds).6. On the whistle, sprint to the home team's 20-yard line (50 yards/rest 50 seconds).7. On the whistle, sprint to the away team's 20-yard line (60 yards/rest 60 seconds).8. On the whistle, sprint to the home team's 10-yard line (70 yards/rest 70 seconds).9. On the whistle, sprint to the away team's 10-yard line (80 yards/rest 80 seconds).10. On the whistle, sprint to the home team's goal line (90 yards/rest 90 seconds).11. On the whistle, sprint to the away team's goal line (100 yards/finished).

Coaching Points:• Keep perfect run form when sprinting.• Arms and legs should work together.• Accelerate quickly.• Finish strong through the line!


~ 150 ~

Stadiums (One Section)

Function:To develop acceleration, linear speed, knee bend, quick feet, stride frequency, andCardiovascular fitness.

Method:1. Position yourself in a two-point stance at the bottom of the stairs.2. On the whistle, run up to the top of the stands, touching every step with both feet.3. Turn and jog across the top of the stands to the nearest stairway.4. Jog down that stairway.5. At the bottom, turn and jog back to where you started.

Coaching Points:• Keep perfect run form when sprinting.• Arms and legs should work together.• Keep feet moving as fast as possible.• Chest up.• Accelerate quickly.• Finish strong through the last step!


~ 151 ~

Stadiums (One Side)

Function:To develop acceleration, linear speed, knee bend, quick feet, stride frequency, andcardiovascular fitness.

Method:1. Position yourself in a two-point stance at the bottom of the stairs.2. On the whistle, run up to the top of the stands, touching every step with both feet.3. Turn and jog across the top of the stands to the nearest stairway.4. Jog down that stairway.5. At the bottom, turn and jog across to the next stairway.6. Run up to the top of the stands, touching every step with both feet.7. Repeat until you reach the last stairwell.



~ 152 ~

Stadiums (Both Sides)

Function:To develop acceleration, linear speed, knee bend, quick feet, stride frequency andcardiovascular fitness.

Method:1. Position yourself in a two-point stance at the bottom of the stairs.2. On the whistle, run up to the top of the stands, touching every step with both feet.3. Turn and jog across the top of the stands to the nearest stairway.4. Jog down that stairway.5. At the bottom, turn and jog across to the next stairway.6. Run up to the top of the stands, touching every step with both feet.7. Repeat until you reach the last stairwell.8. Jog across to the other side of the stadium and then repeat.



~ 153 ~

Ramps

Function:To develop acceleration, linear speed, stride frequency, stride length, andcardiovascular fitness.

Method:1. Position yourself in a two-point stance at the bottom of the ramps.2. On the whistle, run up the ramps, crossing over so you are always going up.3. Keep going until you reach the top.4. Jog down.

Coaching Points:• Keep perfect run form when sprinting.• Arms and legs should work together.• Keep feet moving as fast as possible.• Accelerate quickly.• Finish strong through the last step!


~ 154 ~

Stairs and Ramps

Function:To develop acceleration, linear speed, knee bend, quick feet, stride frequency, stridelength, and cardiovascular fitness.

Method:1. Position yourself in a two-point stance at the bottom of the stairs.2. On the whistle, run up the required number of stairs, touching every other step with one foot.3. When you reach the top, sprint across and run down the first ramp to the bottom.4. Sprint across to the second ramp and sprint to the top.5. Sprint across to the stairwell and jog down the stairs.

Coaching Points:• Keep perfect run form when sprinting.• Arms and legs should work together.• Keep feet moving as fast as possible.• Keep the chest up.• Accelerate quickly.• Finish strong through the last step!


~ 155 ~

-

Hills

Function:To develop acceleration, linear speed, knee bend, quick feet, stride frequency,and cardiovascular fitness.

Method:1. Position yourself in a two-point stance at the bottom of the stairs.2. On the whistle, sprint up to the top of hill.3. Walk down.

Coaching Points:• Keep perfect run form when sprinting.• Arms and legs should work together.• Keep feet moving as fast as possible.• Keep the chest up.• Accelerate quickly.

Short IntervalConditioning

Reference Guide


~ 157 ~

Sprints (20 Yards)


Method:1. Position yourself in your perfect sprint start position.2. On the whistle, sprint through the 20-yard line.3. Do not stop fast; take the following 40 yards to slow down.4. This is a full effort drill.



~ 158 ~

Sprints (40 Yards)


Method:1. Position yourself in your perfect sprint start position.2. On the whistle, sprint through the 40-yard line.3. Do not stop fast; take the following 60 yards to slow down.4. Times are: line, 4:80–5:20 seconds; mids, 4:40–4:80 seconds; and skill 4:30–4:50 seconds.



~ 159 ~

Sprints (60 Yards)


Method:1. Position yourself in your perfect sprint start position.2. On the whistle, sprint through the 60-yard line.3. Do not stop fast; take the following 40 yards to slow down.4. Times are: line, 09 seconds; mids, 08 seconds; and skill, 07 seconds.



~ 160 ~

Hash Sprints


Method:1. Position yourself in a two-point stance behind the sideline.2. On the first whistle, put your right hand on the line.3. On the second whistle, sprint to the second hash mark.4. After you cross the hash mark, throttle down to the far sideline.5. This is an effort drill.

Coaching Points:• Keep perfect run form when sprinting.• Arms and legs should work together.• Finish strong through the hash mark!


~ 161 ~

Hash to Hash


Method:1. Position yourself in a two-point stance behind the sideline.2. On the first whistle, put your right hand on the line.3. On the second whistle, jog to the first hash mark.4. When you hit the hash mark, sprint to the far hash mark.5. After you cross the hash mark, throttle down to the far sideline.6. This is an effort drill.

Coaching Points:• Keep perfect run form when sprinting.• Arms and legs should work together.• Finish strong through the hash mark!


~ 162 ~

Interval Sprints

Function:To develop acceleration, linear speed, stride length, stride frequency, controlleddeceleration, change of speed, and cardiovascular fitness.

Method:1. Position yourself in a two-point stance behind the goal line.2. On the first whistle, put your right hand on the line.3. On the second whistle jog to the 20-yard line.4. Once you cross the 20-yard line, take off and sprint to the 40-yard line.5. Once you cross the 40-yard line, slow back down to a jog for the next 20 yards.6. After jogging for 20 yards., sprint the next 20 yards.7. After sprinting 20 yards, slow back down to a jog for the next 20 yards into the end zone.

Coaching Points:• Keep perfect run form when sprinting.• Keep feet moving during breakdown.• Accelerate quickly following change of speed.• Finish strong through the line!


~ 163 ~

Striders

Function:To develop acceleration, linear speed, stride length, stride frequency, change of speed,and cardiovascular fitness.

Method:1. Position yourself in a two-point stance behind the goal line.2. On the first whistle, put your right hand on the line.3. On the second whistle run 25 yards at about 50% of top speed.4. Once you cross the 25-yard line, increase to 75% of top speed for the next 25 yards.5. Once you cross the 50-yard line, you should hit top speed and keep it for the next 25 yards.6. After sprinting top speed for 25 yards, slow back down to a jog for the next 25 yards into the

end zone.

Coaching Points:• Keep perfect run form when sprinting.• Accelerate quickly following change of speed.• Arms and legs should work together.


~ 164 ~

Flying 10s

Function:To develop acceleration, linear speed, stride length, and stride frequency.

Method:1. Position yourself in a two-point stance behind the goal line.2. On the first whistle, put your right hand on the goal line.3. On the whistle, slowly build up to full speed at the 30-yard line.4. Once top speed is hit at 30 yards, sprint at top speed for 10 yards.5. After you sprint 10 yards at full speed, throttle down using the remaining 60 yards to slow down.6. Do not stop fast.7. This is an effort drill.



~ 165 ~

Flying 20s


Method:1. Position yourself in a two-point stance behind the goal line.2. On the first whistle, put your right hand on the goal line.3. On the whistle, slowly build up to full speed at the 30-yard line.4. Once top speed is hit at 30 yards, sprint at top speed for 20 yards.5. After you sprint 20 yards at full speed, throttle down using the remaining 50 yards to

slow down.6. Do not stop fast.7. This is a full effort drill.



~ 166 ~

Flying 30s


Method:1. Position yourself in a two-point stance behind the goal line.2. On the first whistle, put your right hand on the goal line.3. On the whistle, slowly build up to full speed at the 30-yard line.4. Once top speed is hit at 30 yards, sprint at top speed for 30 yards.5. After you sprint 30 yards at full speed, throttle down using the remaining 40 yards to

slow down.6. Do not stop fast.7. This is a full effort drill.

Coaching Points:• Keep perfect run form when sprinting.• Finish strong through the line!


~ 167 ~

Quarter Gasser

Function:To develop acceleration, linear speed, stride length, stride frequency,and cardiovascular fitness.

Method:1. Position yourself in a two-point stance behind the sideline.2. On the first whistle, put your right hand on the line.3. On the second whistle, sprint through the opposite sideline.4. Times are: line, 09 seconds; mids, 08 seconds; and skill, 07 seconds.



~ 168 ~

Half Gasser


Method:1. Position yourself in a two-point stance behind the sideline.2. On the first whistle, put your right hand on the line.3. On the second whistle, sprint to the opposite sideline.4. Touch the sideline with your right foot, turn, and sprint through the start line.5. Times are: line, 19 seconds; mids, 16 seconds; and skill, 15 seconds.



~ 169 ~

40-Yard Conditioning Test

Function:To test speed endurance.

Method:1. Position yourself in a two-point stance behind the sideline.2. On the first whistle, put your right hand on the line.3. On the second whistle, sprint 40 yards.4. A third whistle will be blown indicating that the time for that rep is over.5. The rep does not count for anyone not fully past the finish line after the third whistle or if your

hand does not touch the line at the first whistle.6. Take your time slowing down; use the rest of the field if needed. Do not stop fast.7. After the line runs, the rest clock starts. After 40 seconds, rest. Skill group begins again and the

process is repeated for 15 reps.8. After 15 reps, there is a 3-minute rest period. At the conclusion of the rest period, the final 15

reps are performed.9. Times are: line (5.2–5.6 seconds), mids (4.8–5.2 seconds), and skill (4.4–4.8 seconds) .


~ 170 ~

Four-Quarter Test

1st Quarter, 6 X 100 yards1. Start behind goal line.2. On the first whistle, hand down on the line.3. On the second whistle, sprint 100 yards.4. Times are: line, 17 seconds; mids , 15 seconds; skill, 14 seconds. All get 16 seconds rest.5. Rest 60 seconds.

2nd Quarter, 10 X 60 yards1. Start behind goal line.2. On the first whistle, hand down on the line.3. On the second whistle, sprint 60 yards.4. Times are: line, 09 seconds; mids, 08 seconds; and skill, 07 seconds. All get 10 seconds rest

HalftimeRest 2 minutes.Second half continues on the next page.


~ 171 ~

Four-Quarter Test

3rd Quarter, 6 X 80 yards1. Start behind goal line.2. On the first whistle, hand down on the line.3. On the second whistle, sprint 80 yards.4. Times are: line, 13 seconds; mids, 12 seconds; and skill, 11 seconds. All get 18 seconds rest.5. Rest 60 seconds.

4th Quarter, 15 X 40 yards1. Start behind goal line.2. On the first whistle, hand down on the line.3. On the second whistle, sprint 40 yards.4. Times are: line, 07 seconds; mids, 06 seconds; and skill, 05 seconds. All get 24 seconds rest.

Test is complete.


~ 172 ~

Stairs (One Every Step)


Method:1. Position yourself in a two-point stance at the bottom of the stairs.2. On the whistle, run up the required number of stairs, touching each step with one foot.3. Walk down.



~ 173 ~

Stairs (Two Feet Every Step)


Method:1. Position yourself in a two-point stance at the bottom of the stairs.2. On the whistle, run up the required number of stairs, touching every step with both feet.3. Walk down.



~ 174 ~

Stairs (Every Other Step)

Function:To develop acceleration, linear speed, knee bend, quick feet, stride frequency, and cardiovascularfitness.

Method:1. Position yourself in a two-point stance at the bottom of the stairs.2. On the whistle, run up the required number of stairs, touching every other step with one foot.3. Walk down.

Coaching Points:• Arms and legs should work together.• Keep feet moving as fast as possible.• Keep the chest up.• Accelerate quickly.• Finish strong through the last step!


~ 175 ~

Stairs (Bunny Hop)


Method:1. Position yourself in a two-point stance at the bottom of the stairs.2. On the whistle, hop up the required number of stairs, touching every step with both feet.3. Walk down.



~ 176 ~

Stairs (Bunny Hop Every Other)


Method:1. Position yourself in a two-point stance at the bottom of the stairs.2. On the whistle, hop up the required number of stairs, touching every other step with both feet.3. Walk down.


Warm Ups


~ 178 ~

Warm-Up Philosophy

Football forces the body into awkward and unnatural positions. The way the body handles thesesituations is one of the keys to remaining healthy and making or not making the play. Warm ups must betaken seriously. Through proper warm ups, training, and cool downs, the chance of making playsincreases and the chance of injuries decreases. Prior to every training session, whether it is strengthtraining, conditioning, or agility drills, a complete warm up must be done. The goal of all warm-upsessions is to increase body temperature and prepare the major joints and muscles for strenuous activitythroughout their full range of motion. Improving full range of motion can reduce the chance of muscletears, ligament strains, and injuries to connective tissue. Once full range of motion has been reached, themuscles, tendons, ligaments, and joints will be more efficient, allowing the body to adapt more quicklyto various situations. Current research demonstrates that strength training through a full range of motioncan lead to increases in joint flexibility.

No athlete will begin workouts or games or be stretched unless he is in at least a light sweat. Our warm-up drills are all interchangeable and can be used in any combination to achieve the desired effect. Theyare broken down into three components: dynamic warm ups, dynamic flexibility, and static flexibility.

Dynamic Warm Ups: Dynamic warm ups will help improve mobility on and off the field. There arebasically hundreds of exercises that we use in our dynamic warm ups. It is an excellent time to work onspeed drills, central nervous system stimulation, or any mobility issues that the athlete may have. It aidsin the increase of speed, power, agility, quickness, and strength and mentally prepares the athlete for thetask at hand.

Dynamic Flexibility: Dynamic flexibility is stretching through movement. Flexibility plays animportant role in a person’s ability to be a great athlete. Movement throughout the full range of motionmust be effortless during competition. With a variety of drills, we can warm up individual musclegroups through their full range of motion, pinpointing any area that an athlete may want to focus on. Weuse a variety of bands and/or partner stretches for this task. These are done either following a warm upprior to an exercise session or as a cool down following activity.

Static Flexibility (Stretching): Stretching is joint-specific, and every major joint structure must bestretched regularly in order to maximize the effects of a flexibility program. With a variety of stretches,we can warm up individual muscle groups through their full range of motion. Static flexibility(stretching) is done either following a warm up prior to an exercise session or as a cool down followingactivity.

Static Flexibility (Stretching) Points of Emphasis:

Always complete all dynamic warm ups or workout sessions prior to stretching.

Remain relaxed while stretching.

Do not stretch the muscle into a position of pain. The stretch should be slightly uncomfortablebut bearable.


~ 179 ~

Begin all stretches slowly. Ease into position, hold for a count, and ease back out of the stretch.

Hold all stretches for 10–20 seconds.

Do not bounce. This can cause injury and prevent flexibility development by not allowing themuscle to relax.

Exercise ReferenceWarm Ups


~ 181 ~

Exercise Reference: Warm Ups

Movement Drills Movement Drills

High Knee Crossovers Starts

High Knees Wideout/Go

High Knees Reps Get up/Go

Butt Kicks R Side/Go

Butt Kick Reps L Side/Go

Power Skips On Back/Go

Speed Skaters Sitting/Go

Fast Feet Backward Sitting/Go

Backward High Knees Shuffles/Go

Knee Hugs Ali Shuffles/Go

Knee Hugs Tempo Backpedals/Turn/Go

High Knees Backward Jumping Jacks/Go

Butt Kicks Backward Slalom/Go

Straight Leg Crab Walks

Straight Leg Tempo Bear Crawls

Up and Out Ickey Shuffles

Hurdle Walks Forward Jog

Ankle Walks Runs

Ankle Runs Sprints

Ankle Runs Reps 2 Leg Hops

Bike Walks 1 Leg Hops

Bike Runs Shuffles

Backpedals Low Shuffle/Touch

Backward Runs Lunges

Low Backpedals Lunge with Twists

Spidermans Backward Lunges

Carioca Backward Lunges with Reach

Quick Feet Carioca Dead Legs R

High-Knee Carioca Dead Legs L

Inchworms Alternate Dead Legs


~ 182 ~


Speed Ladder Dots

1 in Each Side/Side

2 in Each V

Ali Shuffles Down/Back

Hopscotch Down/Back Wide

Jumping Jacks Down/Back Turn

Ickey Shuffles Nordic Track

Lateral Shuffles Figure 8s

Slalom Twists

2 In/2 Out Slalom

Trail Leg Whip

Lead Leg Whip Tape Drill

Dead Legs R/L Up/Back

360 Ickey Shuffles Side/Side

Fast Feet Ali Shuffles

Corner/Corner

Backward Clockwise

1 in Each Counterclockwise

2 in Each

Hopscotch Hurdles

Jumping Jacks 1 in Each

Ickey Shuffles 2 in Each

Slalom Straight Leg

2 In/2 Out Over/Under

Under

Shuffles

Sideways

Backward

1 in Each

2 in Each


~ 183 ~


Mini Hurdles Speed Essentials

High Knees Starts

1 in Each Bike Walks

2 in Each Bike Runs

Fast Feet Ankle Walks

Dead Legs R Ankle Runs

Dead Legs L Dead Legs R

Ickey Shuffles Dead Legs L

Shuffles Alternate Dead Legs

2 Leg Hops Backward Runs

1 Leg Hops

Tuck Jumps Jumps

Box Jumps

Cardio Cone Jumps

Elliptical Bench Jumps

Stairmaster Tuck Jumps

Treadmill Lunge Jumps

Bike Squat Jumps

Jog Broad Jumps

Jump Rope Single Leg

Line

Static Stretch

Cobra

Mecca


~ 184 ~


Dynamic Stretch Bands

(In Place) Face Pulls

Arm Circles Low Rows

Twists Y's

Windmills Front Raises

Lunges Side Lateral

Lateral Lunges Shoulder Extensions

Reverse Lunges Internal Rotations

Good Mornings External Rotations

Squats Pulldowns

Lunge Hops Circles F/B

Scorpions Curls

Iron Crosses Triceps Extensions

Spidermans Straight Leg

Jumping Jacks Butterflies

Mt. Climbers Low Back

Burpees

Up/Downs Line Drills

Wideouts Hand Walks/Push-Ups

Jump Rope Push-Ups

1/4 Eagles Push-Ups/Catches

Inchworms Hand Speed

Hand Hops

Hip Circuit Speed Skaters

Hip Abduction Figure Skaters (Pause)

Straight/Bent Single Leg Hops

Rotate Forward Hops

Rotate Backward Hopscotch

Follow Through Stair Drills

Side Stair Drills

On Back Nordic Track

Double Leg Bridges Lunges

Single Leg Bridges Split Lunges

Single Leg Swings


~ 185 ~


Bar Complex Platform Drills

Squats Hand Walks/Push-Ups

Front Squats Push-Ups

Clean & Presses Push-Ups/Catches

Military Presses Hand Speed

Front Raises Hand Hops

Curls Speed Skaters

Upright Rows Figure Skaters (Pause)

Shrugs Single Leg Hops

RDLs Hops

Bent Rows Hopscotch

Lunges Stair Drills

Overhead Squats Side Stair Drills

French Presses Nordic Track

Curl/Presses Lunges

Side Lunges Split Lunges

Medicine Ball

Woodchoppers

Side Throws

Military Presses

Keg Tosses

Chest Passes

Underhand

Triceps Extensions

Toss/Runs

Overhead Carries

Nutrition


~ 187 ~

Nutrition Philosophy

Physical development is a comprehensive effort that does not stop once the athlete leaves the weightroom or the practice field. A sound nutrition plan is one of the most vital aspects of training. Nutrition isa controllable factor that will enhance performance and it is essential to helping athletes maximize theirpotential.

Before knowing what to eat and why, it is vital to understand what is taking place during the trainingprocess to value the importance of a proper nutrition program. The stimuli (exercise) exposed to theathlete in the weight room or on the field is simply a stressor. Growth and recovery take place after thestressor is completed and the body is trying to adapt to the new stimuli. Failure to recover fast enough oradequately enough results in delayed development and plateaus in strength gains. Nutrition is the keyplayer in accelerating recovery and growth.

Catabolic and Anabolic

An athlete’s body is either in a catabolic (survival) or anabolic (performance) state. A catabolic(survival) state means the body is relying on itself for fuel due to an inadequate intake of calories andmust actually process (eat) its own most nutrient dense tissue muscle. In a catabolic state, it isimpossible for muscular growth/fat burning to take place. An anabolic (performance) state means that anadequate outside source of calories is provided, and the body can begin to build new muscle tissue andget rid of surplus fat. It is also important to note that nutritional habits (timing and quality of foodconsumption) will determine which state the athlete is in. Some of the benefits of being in theperformance mode are improved body composition, increased muscle mass, decreased likelihood ofinjuries, increased energy, faster strength gains, and faster recovery from intense training sessions.

Keys to Being in the Anabolic (Performance) Stage

Eating five to six times per day

Eating more calories than burned (gaining weight, building muscle)

Eating nutrient heavy foods rather than empty calories (foods that provide little nutritional value)

Eating enough protein (as much protein as possible is not necessarily best; the body can onlyprocess 15–20 grams of protein every 3–4 hours)

Staying hydrated (dehydration slows all processes down and puts muscles at risk for pulls andstrains)

Eating carbohydrates (carbs are the body’s source of energy)


~ 188 ~

Macronutrients and Micronutrients

There are six basic nutrients in food. The six basic nutrients are divided into two groups—macronutrients and micronutrients. Macronutrients are composed of proteins, carbohydrates, fat, andwater. Micronutrients are composed of vitamins and minerals.

Macronutrients

Protein: Protein is primarily used to rebuild and repair muscle tissue. Protein is not a primary source offuel like carbohydrates and fats. Protein is broken down and used in the body in the form of amino acids.General guidelines recommend that at least 20 percent of your diet comes in the form of protein. Goodsources of protein come from lean meats, fish, and chicken. It is a misconception that increasing proteinconsumption will increase muscle mass. Increased muscle mass is attained first through hard workduring training and then with properly timed and portioned protein and carb consumption.

Carbohydrates: Carbohydrates are the primary fuel source of the body. They include sugars, starches,and fiber. They are used as fuels in two ways. They are broken down into glucose, which is fuel usedimmediately by the body. The rest of the “carbs” are stored by the body in the form of glycogen and it isused as fuel for later time. General guidelines are to keep about 65 percent of your diet in the form ofcarbohydrates. Consuming too many carbohydrates leave the body with nowhere to store them andresults in a slowed metabolism and increased body fat.

Fat: Fat is a source of energy that is not efficiently used by the body. Fats are broken down and used asa fuel source during prolonged durations of exercise. If your body is not burning fat for fuel, it is storedin the body for later use if necessary. There are two basic types of fat—saturated and unsaturated fat.Saturated fat comes from many dairy products and fried foods. Unsaturated fats are the so called “good”fats that you get from many different oils including fish oil and olive oil. Some fat is necessary andessential for the body. General guidelines are to keep about 15 percent of your diet in the form of fats.

Water/Hydration: Water is a very vital component to nutrition. Water makes up about 50–55 percentof your total body weight. It plays a part in carrying nutrients to the cells, carrying waste away fromyour cells, and helping to regulate normal cell function. Water also plays a major role in the regulationof body heat through your sweat. Sweating is how the body cools itself and keeps it at its normaltemperature. Being properly hydrated will eliminate the risk of dehydration and other medical problemsthat come with it. This act of nutrient delivery and waste removal also aids in weight loss and weightgain.

Hydration is referred to as taking in adequate amounts of water to maintain the body and keep itfunctioning at normal levels. Dehydration is defined as the excessive loss of bodily fluid, particularly theremoval or loss of water. Dehydration can result when there is a large loss of water weight. It has beenstated that a 3 percent weight loss leads to impaired performance, a 5 percent loss results in some signsof heat exhaustion, and a 7 percent loss may produce hallucinations and put an individual in the dangerzone for a possible heat stroke. Thirst and dehydration do not correlate with one another. Being thirsty isoften the response of already being dehydrated. Recommended daily intake of water without exercise isto consume a minimum of eight, 8-oz. glasses of water per day. For athletes, this is not enough to stayhydrated and still perform at a high level. Most athletes lose about 1–3 pounds of fluid from sweat perhour during competition. To properly monitor the loss of fluids, an athlete should weigh himself before


~ 189 ~

and after a practice/workout. What is lost must be replaced but that does not mean only drink after thepractice or competition.

It is necessary to drink before, during, and after the competition or workout to ensure proper hydrationand performance. Water is not the only beverage that will help replace what is lost from those workoutsor competitions. It is also recommended to drink some type of sports drink such as Powerade orGatorade to help replenish the proper nutrients lost during competition. The sodium found in thesedrinks also helps athletes retain the water they are drinking. Through years on the field at some point, allof us have probably come across another athlete who has suffered from extreme dehydration or anothermedical condition from not being properly hydrated. Those athletes did not suffer from those conditionsbecause they were not a good athlete but because they were not properly hydrated. It is the athlete’sresponsibility to ensure that he maintains a proper level of hydration to continue to perform at an elitelevel.

Micronutrients

The micronutrients consist of vitamins and minerals. These nutrients are not used as energy, but keep thebody in check and regulate all the processes associated with how the body functions. The use of a dailymultivitamin will serve as a security blanket to ensure that you are receiving the proper nutrition to keepit functioning at its highest potential.

Post-Workout Nutrition: Post-workout nutrition is vital to the recovery process. What to take andwhen to take it are two important factors that will speed up recovery and get the body ready for the nextworkout. The half hour following exercise is critical for maximizing the effects of the recovery plan.Immediately replacing fluids is extremely important because of the electrolytes (sodium and potassium)lost during exercise. Any post-exercise nutrition plan should include sources of sodium and potassium.Sodium (salt) is found in foods such as pretzels, soup, crackers, and potato chips along with drinks suchas Powerade or Gatorade. Potassium is found in fruits and vegetables such as potatoes, bananas, andorange juice along with drinks such as Powerade or Gatorade. Carbohydrates should be consumedwithin two hours of exercise to shorten recovery time and make it more complete. Protein intake is alsoimportant post-exercise because it repairs muscle damage received during workouts or contact practices.Fats should not be included in the post-workout meal because it slows the absorption of carbohydratesand proteins.

Body Composition: Body composition is the relationship of lean muscle mass to fat mass. This is veryimportant and is something serious athletes need to be concerned with. The scale is not the only factorthat determines how fit an athlete is. There is a major difference between an athlete weighing 225pounds with 10 percent body fat and an athlete weighing 225 pounds with 20 percent body fat. In simpleterms, the athlete with 10 percent body fat has 23 more pounds of muscle than the one with 20 percentbody fat, therefore allowing him to be faster and stronger upon impact, two elements critical to anyposition on the field. Proper nutrition, training, and hydration will improve your overall bodycomposition.


~ 190 ~

Average NFL Body Composition by PositionO-Line Less than 22%D-Line 18–20%TE/LB/QB/Spec 12–16%TB 9–12%DB/WR 6–10%

Weight Gain: Many athletes are interested in gaining weight. This can only be done through a properstrength training regimen and specific nutritional habits. In order to gain weight, you must consumemore calories than you burn or expend each day. To do this, you must know how many calories youburn on a daily basis. From this total, design an eating plan in which calorie intake exceeds your dailyexpenditure. The addition of 400–500 calories per day above your daily requirement adds about onepound per week. The key is to ensure that the weight gained is lean muscle mass, not fat. Gaining morethan a pound per week results in increases in body fat, and strength training will use extra calories tostimulate growth.

Weight Loss: Bigger is not always better. Excess body fat restricts speed of movement. In order formany to perform at their optimal level, a loss of weight is necessary. It is important that one understandsthat fat is an athlete’s worst enemy. Weight loss is a tricky situation. Many overweight people havedeveloped a lifestyle around eating, and in order to lose weight, there has to be a lifestyle change. Themethod for weight loss is similar to that for weight gain. First, the amount of calories needed to maintaina specific body weight needs to be calculated. A 500–1000 calorie deficit in daily intake will result in aloss of 1–2 pounds per week. A slow reduction in body fat over an 8- to 10-week span is the key. Rapidweight loss could result in a loss of muscle tissue.

Weight Loss Tips

Cut back on “empty" carbohydrates such as bread, pasta, candy, juices, chips, and desserts fromyour diet. Eating an excess of “empty” carbs causes a spike in insulin. Your body has troubleburning fat when your insulin levels are elevated.

Consume more protein. One of the most important aspects of a healthy fat loss nutrition plan ismaking sure you’re consuming enough quality protein. Studies show the anabolic effects ofintense training are increased by a high protein diet.

Limit fat intake to 20 percent of your total daily calories.

Keep alcohol to a minimum. Alcohol is loaded with carbohydrates and empty calories.

Drink plenty of water. Healthy muscle is comprised of more than 70 percent water. Water is alsoan essential transport mechanism for a vast array of nutrients like vitamins, minerals, andcarbohydrates. It serves an important role in all cellular activity. If your water intake is low, yourability to transport nutrients becomes compromised.


~ 191 ~

Keys to Healthful Eating

Variety: There isn't any one magic food. Each food offers special nutrients. Oranges provide vitamin Cand carbohydrates but not iron and protein. Beef offers iron and protein but not vitamin C orcarbohydrates.

Moderation: Even chips and cookies, in moderation, can fit into a well-balanced diet. For example, tocompensate for a greasy sausage biscuit for breakfast, select a low fat turkey sandwich for lunch.Although no one food is a junk food, too many nutrient poor selections can accumulate into a junk fooddiet.

Wholesomeness: Choose natural or lightly processed foods as often as possible. For example, an athleteshould eat whole wheat rather than white bread, apples rather than apple juice, and baked potatoes ratherthan potato chips. Just make sure that at every meal you have something from the four major foodgroups—dairy products, fruits and vegetables, meats and proteins, and grains and cereals.

Fast Food: Fast food is a popular part of American cuisine. The problem with these food chains is thatthey are designed to make food fast and usually result in a poor choice for nutrient rich food. Most ofthese foods are usually fried and loaded with high concentrations of salt. These foods are appealing butare poor choices when it comes to eating. As an athlete, you need to try and make the right choices ifyour options are limited and choose the foods that will most benefit you and your body for performance.See the chapter 'Sample Menus.'


~ 192 ~

Ten Quick Performance Nutrition Tips

Prepare meals ahead of time

Eat enough calories

Recovery plan—have one

Frequent meals—eat them

Overeat fruits and vegetables

Rehydrate

Muscle needs protein

A quick snack is better than no meal

Never skip meals

Calories are your friend

Energy needs carbohydrates

Strength andConditioning Policies

and Procedures


~ 194 ~

Introduction

This policy and procedure manual will outline all aspects of the strength and conditioning program. Itcovers what is expected of all strength staff members, coaches, and athletes. It encompasses all ourtraining principles and philosophies and the goals of this program.

Mission Statement

The mission of a successful strength and conditioning program is to provide a safe, challenging trainingenvironment that helps athletes maximize their physical potential while minimizing athletic-relatedinjuries.

Vision Statement

We will be known as the top strength and conditioning program in the country. This will be a place thatathletes and coaches around the country will know as the cutting edge of athletic development. We willmake the most out of every athlete who trains with us.


~ 196 ~

Goals

1. Our objective is to design and administer strength, speed, agility, flexibility, aerobic, anaerobic andplyometric training programs that decrease the likelihood of athletic injuries and improve athleticperformance.

Identify specific injuries or limitations among athletes. Ensure programs are individualized to their specific sport. Educate the athletes and coaches on the role of proper nutrition and recovery. Watch for signs of overtraining. Provide proper warm up and cool down time prior to all team lifting and running sessions. Keep a chronological log of each athlete’s development throughout his or her collegiate

career. Have a member of the strength staff monitor all lifting and running sessions to ensure

proper technique in all phases of training. Prescribe appropriate training volumes, rest periods, frequencies, and load resistances,

based on the demands of the athletes' sport and goals of the team coaches and players.Develop individual programs to account for biomechanical and physiological differencesamong individual athletes, taking into account sport, age, gender, training status, physicallimitations, and past injuries.

Use various strength training methods and modes. Apply principles of exercise sequence to ensure the desired training outcomes.

2. We will instruct athletes in how to execute all training exercises safely and correctly, thusobtaining the desired results.

Train all staff members to teach technique in the same progressive manner. Provide correct teaching on how to perform every lift and exercise. Provide safety equipment when needed. Provide audio visual aids when needed to assist in the teaching process. Don't subject athletes to heavier loads until proper exercise form is achieved. Take every athlete through a weight room orientation. Make a video on proper exercise technique available to all incoming athletes. Instruct all athletes on the proper use of spotting on all resistance exercises. Ensure that collars are used on all free weight exercises. Report any defective or broken equipment immediately to the strength staff and don't use it

until it is fixed or replaced.

3. We will promote commitment and teamwork among strength staff, athletes, coaches, andadministrators.

Establish mutual respect. Hold monthly or bi-monthly meetings with appropriate athletic department staff members

to discuss issues or concerns. Have an open door policy at all times.


~ 197 ~

Realize and understand the athlete’s concerns outside the weight room. Provide team meetings when needed. Follow the chain of command when a problem arises (assistant to assistant, assistant to

head, head to head). Ensure all department members are on the same page regarding training goals and

outcomes. Promote goals/reward achievements for all sports in a manner that they are universally

recognized.

4. We will develop a working relationship, establish rapport with, and ensure open lines ofcommunication with the coaching staffs of all teams.

Provide phone numbers and email addresses of all coaches involved with each specificteam to all athletes.

Ensure that all means of communication are used. Hold monthly meetings with each individual coach to discuss issues regarding his or her

specific team. Provide evaluations to each coach concerning the progress of his or her team. Involve strength staff members in the annual planning of all training activities (staff

meetings).

5. We will develop a working relationship, establish rapport with, and ensure open lines ofcommunication with the training staff.

Have written documentation for what an athlete is cleared and not cleared to do prior to anyaspect of the training process.

Keep trainers abreast of any injuries or problems concerning the athletes under our care. Work hand in hand in developing and implementing goals for rehabilitation. Have quarterly in-service sessions pertaining to every aspect of our athletes' health

(strength training, heat-related illness, supplementation). Send daily injury reports to strength staff pertaining to their teams.

6. We will develop a working relationship, establish rapport with, and ensure open lines ofcommunication with administration.

Hold monthly meetings with appropriate members of administration to discuss concerns. Have an open door policy regarding both administration and strength staff. Ensure that all means of communication are used. Keep administration abreast of any special goals met or athletic achievement.

7. We will develop a working relationship, establish rapport with, and ensure open lines ofcommunication with the state high school coaching staffs.

Ensure that all means of communication are used. Provide seminars and camps for all high school coaches. Have an open door policy between strength staff and high school coaches. Have staff members speak at local high schools or clinics.


~ 198 ~

Have a specific liaison between the strength staff and the high school coaches. Have audio visual aids on technique training available for all high school coaches.

8. We will establish guidelines for all strength staff members.

Require staff members to adhere to the training guidelines established by the CollegiateStrength and Conditioning Coaches Association (CSCCA) at all times.

Ensure that all staff members are knowledgeable and active in program design andimplementation.

Encourage staff members to acquire other certifications and/or degrees to broaden thescope of the strength training profession (e.g. NSCA, ACSM, USAW).

9. We will ensure that all strength staff members are certified by CSCCA.

Assist staff with the certification process. Provide study materials and practicum sessions for those employees not already certified. Sponsor all uncertified staff members in the CSCCA mentoring program.

10. We will attend annual conferences as a staff.

Hold periodic staff in-services discussing new information and current trends obtainedfrom conferences, literature, clinics, and videos.

Look to improve any aspect of motivation, goals, and challenges to keep both staff andathletes fresh and motivated.

Hold an annual strength, speed, and agility camp. Hold an annual cookout for all strength staff and their families. Use rewards as motivation for athletes (T-shirts, record boards, plaques). Provide support for staff members who are concerned with athletes' training progress. Provide the services that will meet each team’s individual training needs.

11. We will create and maintain a quality physical environment with enhanced resources and a state-of-the-art weight training facility.

Have a daily, monthly, and yearly maintenance log with staff responsibilities. Have a daily, monthly, and yearly cleaning log with staff responsibilities. Establish an environment conducive to maximum performance. Provide adequate hours of operation. Have the weight room arranged to maximize organization and expedite the training

process. Invest in new equipment annually. Ensure that all athletes and coaches are aware of their training schedules. Establish and maintain record boards. Acquire and maintain good functional equipment. Have enough storage space for weights and accessories.


~ 199 ~

12. We will educate athletes on the importance of good nutrition and supplementation and their role inhealth and performance.

Hold nutrition/supplementation seminars in conjunction with training staff for all athletesand coaches.

Have nutritional information available to all athletes, coaches, and trainers. Keep an open line of communication between the athlete, strength staff, training staff, and

nutritionist. Educate athletes and coaches on the use, abuse, and effects of performance-enhancing

substances. Provide proper and legal (NCAA compliant) supplements. Educate athletes, coaches, trainers, and administrators on relevant NCAA, legal, and

university policies pertaining to performance-enhancing substances. Provide literature concerning the legality and side effects of ergogenic aids.

Weight Room Rulesand Regulations


~ 201 ~

Rules and Regulations

1. The weight room is intended for intercollegiate athletes and their coaches.

2. Others (e.g. athletic administration, support staff) may only use the weight room with the permissionof the head strength and conditioning coach and the completion of a waiver form.

3. All strength staff members (head, full-time, part-time, assistants, graduate assistants, volunteers,interns, and student help) will be treated with respect at all times. Any violation of this rule will be causefor immediate expulsion from the weight room, and the athlete may not return until he or she meets withthe head strength coach and a member of the athlete’s coaching staff.

4. All athletes must complete a weight room orientation prior to the start of their training as well asunderstand and comply with all weight room rules, regulations, and policies.

5. All athletes must complete a weight room orientation contract form.

6. Athletes will wear only workout gear as assigned by the strength and conditioning staff. Athletes willwear only gear representing their institution with no other school’s gear or logo permitted.

7. Workout attire can't be altered (e.g. sleeves cut) unless cleared by the strength staff.

8. Athletes will not be allowed to wear hats, wave caps, or bandanas in the weight room.

9. Athletes will not be allowed to have cell phones in the weight room. They should either be left in thelocker room or in the athlete's car.

10. There will be no jewelry, gold teeth, earrings, or taped ears. External body piercings that are visiblemust be removed.

11. Athletes' workout times will be assigned according to their classes, tutorials, and seasonal teamschedules. If a conflict arises, the athlete should notify the strength staff at least one hour prior to his orher assigned time so that arrangements can be made for the athlete to workout with an alternate groupfor that day.

12. A member of the strength staff will monitor all lifting and running sessions.

13. Athletes will be taught the proper way to spot for every exercise. They will not be allowed to liftwithout a spotter at any time with any exercise unless otherwise noted.

14. Athletes will be taught how to perform every exercise that we will use in the weight room. We willnever sacrifice form for weight at any time! The strength staff will pick your weights to ensure thatthe exercise will be performed in a smooth, controlled manner.

15. Athletes must complete the workout assigned by the strength staff. No personal training or workoutsfrom outside the strength staff will be permitted.


~ 202 ~

16. Any injury must be reported to the strength staff immediately.

17. If an athlete has any injuries, he or she must have a weight room injury form from the trainersoutlining what movements should be avoided, what limitations the athlete has, and what he or she iscleared to do.

18. Collars will be used on every free weight exercise.

19. Free weights will be moved from the racks to the bar only. Weights will never be propped againstequipment or laid on the floor during training sessions.

20. All bars will be stripped immediately after use. All weights will be put away in the proper order ondesignated racks.

21. Dumbbells will be returned to the rack in the proper order, and athletes will never be allowed to dropor toss the weights during training sessions.

22. Athletes must report any defective or broken equipment to the strength staff immediately and thisequipment will not be used until it is fixed or replaced.

23. Spitting in or defacing the facility will not be tolerated and will result in immediate expulsion.

24. Horseplay by the athletes will not be tolerated.

25. The strength staff will control the radio. Upperclassmen will be allowed to choose music if pre-approved by the strength staff. The strength staff will control the volume. Any music containinginappropriate lyrics or curse words will not be tolerated.

26. MP3 players are allowed on the cardiovascular equipment only.

27. Food, drinks, gum, tobacco, and toothpicks are not permitted in the weight room.

28. Athletes will follow instructions given by the strength staff at all times.

29. Any abuse of equipment, supplements, or recovery drinks will not be tolerated and may be cause forthe removal of that product for your team.

30. Failure to follow any of the policies could result in a loss of weight room privileges.

31. All athletes who want to be taped must be taped prior to any workouts.

32. All shoes must be tied prior to any workouts.

Strength andConditioning Staff

Responsibilities


~ 204 ~

Strength Staff Coaching Philosophy

1. Teach: It’s all about teaching. The athletes can and will get better if the coach is a good teacher. Theplayers will respond and get better if teaching not just talk.

2. Keep meetings efficient: Be organized in the weight room. Don’t waste time! When teachingprogressions, use the dry-erase boards, over head projectors, manuals, video, and computers. You mustkeep the coaches and athletes stimulated!

3. Be organized on the field: The key is can “you” coach on the field? Be able to take it from the weightroom to the field.

4. Pay attention to detail: Stress the little things. Be exact not sort of.

5. Be demanding: Your athletes will accept it if you're a good teacher and they see that they are gettingbetter.

6. Be accountable as a strength and conditioning coach: Be accountable not only to the head strengthcoach but to your fellow strength coaches as well. We can’t be a winning strength and conditioningprogram if each coach is not carrying his or her weight.

7. Accept corrective criticism from the head strength and conditioning coach: Do not be thin-skinnedwhen it comes to technique or coaching style. Don’t make excuses.

8. Stay positive: Athletes are a reflection of their coach. Seasons can be long and tough at times, but staypositive. Negative or bored coaches are unacceptable. Training is fun when everyone is workingtogether.

9. Be honest with your players: Don’t BS them! Tell them what they need to hear, not what they want tohear.

10. Have a passion for coaching: Look forward to coming to work. Have the desire to always improve asa coach. Don’t become complacent or punch the clock.

11. Be mentally prepared: Concentrate and prepare each day during the week. It starts when you walk inthe building.

12. Be fundamentally sound: Lifting and running are a series of individual techniques.

13. Hustle: You can’t beat it. It is a mindset. Workouts will change from time to time, but one thing thatwill never change is hustle.

14. Be consistent: Don’t be up and down. Be consistent day in and day out and week in and week out.Be a coach who your athletes and fellow coaches can count on.

15. Be disciplined: Take pride in doing the little things. Be on time.


~ 205 ~

16. Trust your athletes: Coaches coach, players play, and administrators administrate. Everyone must dohis part to help the team win.

17. Have team unity: Work as a team. Don't be selfish and put the team first. Everyone does not have tobe best buddies, but appreciate and respect your co-workers.


~ 206 ~

Strength and Conditioning Coaches

Performance Standards

All strength and conditioning coaches (head, assistant, full-time, part-time, graduate assistant, intern,and volunteer) will be evaluated in these eight areas:

Do you care about what you do? Can you be trusted to do your job? Are you committed to your job, the school, the athletes, and other staff members? Do you work hard? How well do you teach? How smart do you work? How well do you work within a team? What is your rapport with the athletes and other staff members?


~ 207 ~

Strength Staff Responsibilities

Head Strength Coach Responsibilities

1. Teach my staff exactly what I want them to do and what I expect of them and then trust them to go doit.

2. Be loyal to my staff.

3. Hold weekly staff meetings to discuss the upcoming week, issues, problems, or concerns.

4. Assist staff members in program design and implementation.

5. Have monthly in-services for all staff members to keep everyone up-to-date on the latest strength andconditioning issues.

6. Have an open door policy with my staff and listen to all ideas or suggestions that they may have.

7. Make staff education a top priority by using clinics and educational materials to make us bettercoaches.

8. Inform my staff of what is expected of them, where they need to be, and when they need to be there.

9. Instruct athletes in the safe and correct execution of strength, speed, flexibility, aerobic, anaerobic,and plyometric exercises in order to obtain the desired results.

10. Provide instruction in safe and effective spotting procedures to ensure the maximum effect of theexercise and the safety of the athlete.

11. Establish policies and procedures for the athletes in the form of written staff procedures to facilitatethe day-to-day operation of the weight room.

12. Administer basic life support and other first aid procedures to weight room users in need ofimmediate care.

13. Possess equipment maintenance skills to provide a safe training environment.

14. Know proper procedures in designing weight room facilities to most effectively utilize the space andtime allotted and reduce the potential for injury.

15. Understand muscle physiology, human anatomy, energy systems, and adaptations in order to designappropriate training programs that limit injuries and enhance performance.

16. Possess knowledge of performance-enhancing substances and be able to recognize symptoms oftheir use and provide clear evidence to athletes on effects, risks, and appropriate alternatives.


~ 208 ~

17. Communicate effective approaches in implementing sport psychology and motivation techniques toenhance training and performance.

18. Recognize nutritional factors (including vitamins and minerals) that affect health and performanceand provide appropriate nutritional counseling.

19. Recognize symptoms and behaviors associated with eating disorders and utilize physicalperformance evaluations and observations.

20. Generate income and budget available funds for maintenance and improvement of the facility.

21. Effectively and properly motivate athletes to achieve maximum potential in their respective sports.

22. Define job responsibilities and manage subordinates.

23. Work and communicate with other coaches in the athletic department.

24. Develop and monitor the facility’s safety inspection, cleaning, and maintenance programs.

25. Select new equipment and properly install new equipment, with staff assistance, according to themanufacturer’s installation instructions.

26. Travel with sports teams and provide remote site strength training and flexibility programs,including pre-game stretching.

27. Close facilities temporarily if unsafe conditions warrant the action.

28. Maintain a strength library for professional improvement and the training of others.


~ 209 ~

Assistant Strength Coach Responsibilities

1. Must be willing to work hard.

2. Must be committed to the job.

3. Must be a good teacher.

4. Must be willing to learn.

5. Must be open-minded to new ideas and techniques.

6. Must be competitive.

7. Must exhibit pride in himself, the teams, the school, and the profession.

8. Must be able to lead by example.

9. Must trust the head strength coach and he must be able to trust them.

10. Must believe in what we are doing as a staff.

11. Must have open communication between all staff members in and out of strength and conditioning.

12. Must look and act professional at all times.

13. Must be loyal to the staff, the school, and the head strength coach

14. Must supervise the weight room during assigned times.

15. Must enforce weight room policies and rules.

16. Must maintain and clean the weight room and its equipment.

17. Must anticipate potential risks of injury and take measures to remove them and alert participants tothem.

18. Must provide spots for free weight lifts and teach proper lifting technique.

19. Must assist in the testing of athletes, computation of results, and evaluation of individual athletes.

20. Must attend all required meetings.

21. Must perform any duties assigned by the head strength coach or other strength staff members.

22. Must effectively and properly motivate athletes to achieve their maximum potential in all areas ofperformance.


~ 210 ~

Volunteer Assistant, Student Assistant, and Graduate

Assistant Strength Coach Responsibilities

1. Must be willing to work hard.

2. Must be committed to the job.

3. Must be a good teacher.

4. Must be willing to learn.

5. Must be open-minded to new ideas and techniques.

6. Must be competitive.

7. Must exhibit pride in himself, the teams, the school, and the profession.

8. Must be able to lead by example.

9. Must trust the head strength coach and he must be able to trust them.

10. Must believe in what we are doing as a staff.

11. Must have open communication between all staff members in and out of strength and conditioning.

12. Must look and act professional at all times.

13. Must be loyal to the staff, the school, and the head strength coach

14. Must supervise the weight room during assigned times.

15. Must enforce weight room policies and rules.

16. Must maintain and clean the weight room and its equipment.

17. Must anticipate potential risks of injury and take measures to remove them and alert participants tothem.

18. Must provide spots for free weight lifts and teach proper lifting technique.

19. Must assist in the testing of athletes, computation of results, and evaluation of individual athletes.

20. Must attend all required meetings.

21. Must perform any duties assigned by the head strength coach or other strength staff members.

22. Must effectively and properly motivate athletes to achieve their maximum potential in all areas ofperformance.


~ 211 ~

Strength and Conditioning Coach Evaluation Form

Rating Scale:1 = Excellent2 = Good3 = Fair4 = Poor5 = Unsatisfactory

Name:_____________________________

1. Do you care about what you do? 1 2 3 4 52. Can you be trusted to do your job? 1 2 3 4 53. Are you committed to your job, the school, athletes, and other staff members? 1 2 3 4 54. How hard do you work? 1 2 3 4 55. How well do you teach? 1 2 3 4 56. How smart do you work? 1 2 3 4 57. How well do you work within a team? 1 2 3 4 5What is your rapport with athletes and other staff members? 1 2 3 4 5

Comments/Suggestions:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Head Strength Coach_________________________

Assistant Strength Coach______________________


~ 212 ~

Head Strength and Conditioning Coach Evaluation Form

Rating Scale:1 = Excellent2 = Good3 = Fair4 = Poor5 = Unsatisfactory

Name:_____________________________

1. Do you care about what you do? 1 2 3 4 52. Can you be trusted to do your job? 1 2 3 4 53. Are you committed to your job, the school, athletes, and other staff members? 1 2 3 4 54. How hard do you work? 1 2 3 4 55. How well do you teach? 1 2 3 4 56. How smart do you work? 1 2 3 4 57. How well do you work within a team? 1 2 3 4 58. What is your rapport with athletes and other staff members? 1 2 3 4 5

Comments/Suggestions:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Assistant Strength Coach_________________________

Head Strength Coach____________________________


~ 213 ~

Maintenance Log

Daily Maintenance Mon Tues Wed Thurs Fri Sat Sun

DateDisinfect pads

Disinfect cardio equipment

Sweep floors

Rack all dumbbells in proper order

Strip all bars of weights

Arrange free weights on racks in proper order

Weekly Maintenance (Friday) Mon Tues Wed Thurs Fri Sat Sun

DateMop floors

Wipe down equipment (metal)

Clean mirrors

Wipe down/clean all bars

Lubricate all moving parts

Service all equipment (e.g. tighten bolts)

Check pads for wear areas

Clean offices

Clean cardio equipment


~ 214 ~

Strength and Conditioning Incident Report

Name: __________________ Date: _________________

Where: _________________ Time: _________________

Strength Coach Present: _________________________

Head Strength Coach Notified: Y/N

Trainers Notified: Y/N

Summary of Events:

____________________________________________________________________________________

____________________________________________________________________________________

____________________________________________________________________________________

____________________________________________________________________________________

____________________________________________________________________________________

____________________________________________________________________________________

____________________________________________________________________________________

____________________________________________________________________________________

_______________________________________________

Signature: ________________________

Date: ____________________


~ 215 ~

Injury Status Form

Athlete: _____________________ Date: __________________

Sport: ________________________ Injury: ______________________

Cleared to Do:_________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Not Cleared to Do:_________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Next Doctor Appointment: _______________________________

Goals for Next Doctor Appointment: ________________________________________

Rehabilitation Schedule: _______________________________________________

Trainers: _____________________________________

Athlete: _____________________________________

Strength Coach: _______________________________

Weight Room Policiesand Orientation


~ 217 ~

Strength and Conditioning Policy for Recognized Users

of the Varsity Weight Room

The varsity weight room may be used by all intercollegiate athletes and coaches.

This weight room may not be used by anyone participating in any club sports or the general studentpopulation.

All athletes must be accompanied by a strength coach while using the weight room. THERE ARE NOEXCEPTIONS TO THIS RULE. The athletes must be supervised AT ALL TIMES. Failure to abideby this policy could be cause for termination of weight room privileges and the sport coach will benotified.

Any visitors must sign a weight room waiver and abide by the rules within. Failure to do so will result inthe loss of weight room privileges for that visitor.

Any former athlete playing or seeking a professional career may use the weight room at the discretion ofthe head strength coach.

Any professional athlete may use the weight room with the permission of the head strength coach.


~ 218 ~

Weight Room Orientation

This packet contains everything you will need to know pertaining to the use of the weight room. Itcovers all rules, regulations, core techniques, and information needed to provide you with safe, effectiveworkouts. Please look over this packet carefully and understand fully that failure to comply with any ofthese rules could result in the loss of weight room privileges. We are looking forward to making you thebest athlete that you can possibly be and taking you places you never thought you could go. Train towin.

____________________Head Strength Coach

____________________Assistant Strength Coach





~ 219 ~

Weight Room Orientation Checklist

1. ___ Rules and regulations2. ___ Taught proper storage of weights and dumbbells3. ___ Taught squat, clean, and bench technique4. ___ Machine orientation5. ___ Location of exits6. ___ Proper trash disposal7. ___ Proper workout card storage8. ___ Spotting techniques9. ___ Emergency procedures10. ___ Water fountain hygiene11. ___ Proper collar use12. ___ Equipment storage (belts, ropes, ladders, collars)13. ___ Cardiovascular equipment orientation


~ 220 ~

Weight Room Rules and Regulations

1. The weight room is intended for intercollegiate athletes and their coaches.

2. Others (e.g. athletic administration, support staff) may only use the weight room with the permissionof the head strength and conditioning coach and the completion of a waiver form.

3. All strength staff members (head, full-time, part-time, assistants, graduate assistants, volunteers,interns, and student help) will be treated with respect at all times. Any violation of this rule will be causefor immediate expulsion from the weight room, and the athlete may not return until he or she meets withthe head strength coach and a member of the athlete’s coaching staff.

4. All athletes must complete a weight room orientation prior to the start of training and must understandand comply with all weight room rules, regulations, and policies.

5. All athletes must complete a weight room orientation contract form.

6. Athletes will wear only workout gear as assigned by the strength and conditioning staff. Athletes willwear only gear representing their institution. No other school’s gear or logo is permitted.

7. Athletes will not be allowed to wear hats, wave caps, or bandanas in the weight room.

8. Athletes will not be allowed to have cell phones in the weight room. They must either be left in thelocker room or in the athlete's vehicle.

9. There will be no jewelry, gold teeth, earrings, or taped ears. External body piercings that are visiblemust be removed.

10. Athletes workout times will be assigned according to their classes, tutorials, and seasonal teamschedules. If a conflict arises, the athlete must notify the strength staff at least one hour prior to theassigned time so that arrangements can be made for the athlete to workout with an alternate group forthat day.

11. A member of the strength staff will monitor all lifting and running sessions.

12. Athletes will be taught the proper way to spot for every exercise. They will not be allowed to liftwithout a spotter at any time with any exercise unless otherwise noted.

13. Athletes will be taught how to perform every exercise that we will use in the weight room. We willnever sacrifice form for weight at any time! The strength staff will pick your weights to ensure thatthe exercises will be performed in a smooth, controlled manner.

14. Athletes must complete the workout assigned by the strength staff. No personal training or workoutsfrom outside the strength staff will be permitted.

15. Any injury must be reported to the strength staff immediately.


~ 221 ~

16. If an athlete has any injuries, he or she must have a weight room injury form from the trainersoutlining what movements should be avoided, what limitations the athlete has, and what the athlete iscleared to do.

17. Collars will be used on every free weight exercise.

18. Free weights will be moved from the racks to the bar only. Weights will never be propped againstequipment or placed on the floor during training sessions.

19. All bars will be stripped immediately after use. All weights will be put away in the proper order ondesignated racks.

20. Dumbbells will be returned to the rack in the proper order, and athletes will never be allowed to dropor toss the weights during training sessions.

21. Athletes must report any defective or broken equipment to the strength staff immediately. Thisequipment will not be used until it is fixed or replaced.

22. Spitting in or defacing the facility will not be tolerated and will result in immediate expulsion.

23. Horseplay by the athletes will not be tolerated.

24. The strength staff will control the radio. Upperclassmen will be allowed to play any “clean” music oftheir choice per prior approval of the strength staff. Any music containing inappropriate lyrics or cursewords will not be tolerated. The strength staff will control the volume.

25. IPods are allowed on the cardiovascular equipment only.

26. Food, drinks, gum, tobacco, and toothpicks are not permitted in the weight room.

27. Athletes will follow instructions given by the strength staff at all times.

28. Any abuse of equipment, supplements, or recovery drinks will not be tolerated and may be cause forthe removal of that product for your team.

29. Failure to follow any of the policies could result in a loss of weight room privileges.


~ 222 ~

Weight Room Orientation Contract Form

I, _____________________________, have read all the weight room policies, rules, and regulations andhereby agree to follow them. I also acknowledge that failure to comply with these policies may result ina loss of weight room privileges.

Sign: ___________________________

Print Name:______________________

Date: ___________________________


~ 223 ~

Strength and Conditioning Waiver Release Form

I, ___________________________, in consideration of being permitted access to and the use of certainathletic facilities of the Athletic Department, do, for myself, my heirs, executors, administrators, andassigns, hereby waive and release any officials, agents, and employees of, and from any and everynature, which I now have or may hereafter acquire arising from or by reason of any bodily injury ordeath that may occur in connection with my use of such athletic facilities whether by negligence or not.

I understand and acknowledge that my use of the athletic facilities is solely at my own risk, and I assumefull responsibility therefore. I hereby further declare that I am physically sound and that I have receivedapproval from a licensed medical physician to participate in and make use of the athletic facilities.

I further state that I have carefully read the foregoing release, that I understand the contents hereof, andthat I have executed this release voluntarily.

Signature:_____________________________

Print Name:_____________________________

Date:_____________________________

If student is under 18 years of age:

Parent /Guardian Signature:____________________________

Date:____________________________


~ 224 ~

Testing Procedures and Standards

Testing procedures will be specific to each individual sport. Testing will be based on the strength andsport coach’s recommendations. We will also assist various sport coaches in designing andimplementing test procedures. The strength and conditioning staff will be available for all aspects oftesting. All testing will be performed in the safest manner possible, using the best equipment andprocedures. Each individual sport will have its own standards for goal setting and achievement.Outstanding performances will be rewarded according to each individual team’s standards.

Testing criteria

Testing will be broken down into groups.

All players will be informed about the date and time of the testing.

Testing will fall on the same workout day as that lift. If we train the bench press every Monday,we will test the bench on Monday.

Form must be consistent with that of training.

All attempts will be judged by members of the strength staff. The word of the strength staff isfinal.

Each player will only get three attempts at each lift following warm ups.

All warm ups and attempts will be approved by the weight room staff.

Intern Packet


~ 226 ~

Intern Checklist

Fill out human resources paperwork to obtain parking pass.

Fill out official intern paperwork.

Give all internship information to the university.

Direct all questions to the internship supervisor.

Receive a policies and procedures manual.

Sign off on policies and procedures manual.

Do not in any way fraternize with the athletes

Understand all internship responsibilities for daily cleaning, daily responsibilities, weeklyresponsibilities, and internship projects.

Do not enter offices.

Use only assigned locker room.

Report all injuries to any full-time staff member.

Weekly Internship Projects

As assigned by strength staff.

Semester Project

As assigned by strength staff


~ 227 ~

Daily Intern Coaching Responsibilities

Set up work stations 30 minutes before every workout.

Set up field 30 minutes before every workout.

Get the chalk bins ready.

Break down the weight room immediately following the workouts.

Break down the entire field following the workouts.

Get post-workout shakes ready.

Check for any broken equipment.

Assist with weigh-ins.

Set up field pre-practice (cones, bands, foam rollers).

Take athletes through pre-practice and game day stretching.

Maintain a daily maintenance log.

Perform any other duty assigned by any full-time strength coach or head intern.


~ 228 ~

Weight Room Maintenance Log

Daily MON TUES WED THURS FRI SAT

Straighten all platforms

Straighten all plates

Straighten all bumper plates

Spray and disinfect all pads

Spray and disinfect all medicine balls

Plates free and clean of chalk

Organize all medicine balls

Spray and clean mirrors

Arrange jump pads

Heavy medicine balls all in order

Lat pulldowns ready to use

Arrange all dumbbells logo up

All benches evenly spaced

All clips on racks in order (6 each)

Disinfect cardio equipment

All bands stored away

Sweep floors

Mop floors

Stock fridge

Stock supplements

Clean and disinfect bar area

Run dishwasher

Dirty towels to equipment room

Replace ALL trash

Towels folded and ready to use

Check hydration station (product/Co2)

Chains in correct place

All metal clear of chalk


~ 229 ~

Weight Room Maintenance Log

Friday Duties

Spray and clean metal frames

Disinfect railings

Vacuum around/between racks

Check all pulleys/cables

Check all rubber handles

Check cleaning supplies

Clean and polish wood platforms

Pull all cardio/clean and mop

Disinfect all bands/foam rollers

Remove all dumbbells/spray and clean racks

Inventory supplements

Check all pads for tears/rips

Little things list

Strongman TeamCompetition Guide


~ 231 ~

Strongman Team Competition Guide

The Strongman Team competition is held to build team unity, competitiveness, and leadership.

Overview

The Strongman Team competition is held at the completion of the first summer session. Thestrength staff divides up the team into ten teams of ten, trying to make the teams as even aspossible. No one is left out, and everyone contributes to the win or the loss. The strength staffthen picks captains for each team. The events are then held, and the team with the most pointswins. A highlight film is then made of the competition to be shown during camp.

Awards

There will be one, large trophy that will stay in the weight room. The winning team gets a pictureplaque with their team in a picture taken with the Strongman trophy and strength staff. Thesecond place team gets a pair of socks, and third place gets a new mouthpiece. All competitorswill receive a Strongman T-shirt with 'Strongman Team' printed on the back. Strength staff willalso receive an opposite colored T-shirt with 'Strongman Team Staff' printed on the back. BothT-shirts will have a logo for that year’s competition on the front.

Captain’s Responsibilities

The number one rule of this competition is that every person on each team must participate in anevent. The captains are in charge of making sure that each person on the team participates andkeeping track of which event each player will compete in. No one can participate in more thanone drill unless the team has fewer than ten players due to injury or other circumstances andneeds someone to make up for the missing person. Captains are also responsible for attendingeach event and telling the recorders whose team (captain) their athletes are on. The recorders willthen put in where they place on their scorecard and get the results to the master scorekeeper sothat they can record them on the master score sheet.

Various Event Examples

Devils Medley: At the sound of a whistle, a competitor picks up a 100-lb keg and carries it thewidth of the field over the opposing sideline. The competitor then picks up a 100-lb medicineball and gets back across the start line as fast as possible. There is a five-minute warm up.

Equipment needed: Five, 100-lb kegs; 5, 100-lb medicine balls; 5 stopwatches; 5 timers; and arecorder. Expeditors at next event.

Log Press: A log is loaded and pressed overhead as many times as possible in one minute. Thelog must touch the chest and the elbows must be locked out at the end of each rep for the lift tocount. Five competitors go at once. There is a five-minute warm up.


~ 232 ~

Equipment needed: Five logs; 10, 35-lb plates; 5 stopwatches; 5 counters; and a recorder.Expeditors at next event.

Draft Harness Pull: A sled is loaded up with 300 lbs and hitched to a competitor. Thecompetitor runs 50 yards. The fastest time wins. The whole sled must start behind the start lineand must cross over the finish line. There is a five-minute warm up.

Equipment needed: Five sleds; 15, 100-lb plates; 5 stopwatches; 5 timers; and a recorder.Expeditors at next event.

Relay Race 2 X 400: One team member runs 400 meters and then hands a baton to his teammateto run another 400 meters. The fastest time wins. Five teams can run at once. There is a five-minute warm up.

Equipment needed: Five stopwatches, 5 timers, a recorder, and 5 batons. Expeditors at nextevent.

Farmers Walk: At the sound of the whistle, take a 175-lb farmers; handle in each hand and takeoff. The competitor must go the width of the field, go around a cone, and get back past the startline as fast as possible. There is a five-minute warm up.

Equipment needed: Five stopwatches; 10 farmers' handles; 5 rolls of tape; 20, 45-lb plates; 20,35-lb plates; 5 timers; and a recorder. Expeditors at next event.

Sled Push: A competitor has his hands on the sled, which is behind the goal line. At the whistle,the competitor runs as fast as possible over 100 yards to the opposite goal line. The fastest timewins. Five teams go at once. There is a five-minute warm up.

Equipment needed: Five sleds, 5 stopwatches, 5 timers, and a recorder. Expeditors at next event.

Sled Medley: A sled is placed at the 50-yard line facing the goal line. A 50-lb sandbag is on theground at the goal line. At the whistle, the competitor grabs the sandbag, sprints, and deposits iton to the sled. He then grabs the rope and drags the sled backward until the entire sled is over thegoal line. The fastest time wins. Five teams go at once. There is a five-minute warm up.

Equipment needed: Five sleds, 5 sandbags, 5 stopwatches, 5 timers, and a recorder. Expeditors atnext event.

Weight Stack: Five various items are placed in a painted box on the field. Fifteen yards downfield is another painted box. At the whistle, the competitor grabs a weight, sprints down the field,and deposits the items into the box. He repeats this process until all five items are loaded. If anyof the items are outside the box, the clock does not stop until it is inside the box. The fastest timewins. Five teams go at once. There is a five-minute warm up.

Equipment needed: Five, 55-lb plates; 5, 45-lb plates; 5, 35-lb plates; 5, 25-lb plates; 5, 20-lbsandbags; 5 stopwatches; 5 timers; and a recorder. Expeditors at next event.


~ 233 ~

Ultimate Challenge: The competitor starts on the goal line under the yoke. At the whistle, hepicks up the yoke and takes it 15 yards down field. Then he gets out and flips a tire five times.He then sprints over five bags to the wooden sled. He pushes the wooden sled 15 yards to theProwler. He pushes the Prowler 15 yards to the rack carry. He carries the rack 15 yards and thenlog rolls into the end zone. When he reaches the end zone, he has to sprint 100 yards, go aroundthe cone, and get back to the yoke where he loads three, 100-lb medicine balls over the bar. Theclock stops when the last ball hits the ground. The fastest time wins. Two teams go at once.There is a five-minute warm up.

Equipment needed: Two yokes; 4, 100-lb plates; 2, 200-lb tires; 10 agility bags; 2 wooden sleds;2 Prowlers; 2 racks; 2, 55-lb plates; 2, 35-lb plates; 8, 25-lb plates; 6, 100-lb medicine balls; 12cones; 2 stopwatches; 2 timers; and a recorder.

Point System

First place, 10 points

Second place, 9 points

Third place, 8 points

Fourth place, 7 points

Fifth place, 6 points

Sixth place, 5 points

Seventh place, 4 points

Eighth place, 3 points

Ninth place, 2 points

Tenth place, 1 point


~ 234 ~

Schedule of Events (Example)

Flex

Event 1: Log press, farmers' walk warm ups

Event 2: Farmers' walk, sled push warm ups

Event 3: Sled push, draft harness pull warm ups

Event 4: Draft harness pull, devil's medley warm ups

Event 5: Devil's medley, 4 X 200 warm ups

Event 6: 4 X 200, sled medley warm ups

Event 7: Sled medley, weight stack warm ups

Event 8: Weight stack, ultimate challenge warm ups

Event 9: Ultimate challenge


~ 235 ~

Log Press

Team Name Reps Place Points


~ 236 ~

Farmers' Walk

Team Name Time Place Points

~ 237 ~

Sled Push


~ 238 ~

Draft Harness Pull


~ 239 ~

Devil's Medley


~ 240 ~

2 X 400


~ 241 ~

Sled Medley


~ 242 ~

Weight Stack


~ 243 ~

Ultimate Challenge


Team Ev

TotalTeam Ev

TotalTeam Ev

Total

Team Ev

Total


~ 244 ~

Strongman Master Score Sheet

ent Points Team Event Points

Log Press Log Press

Farmers' Walk Farmers' Walk

Sled Medley Sled Medley

2 X 400 2 X 400

Weight Stack Weight Stack

Devil's Medley Devil's Medley

Draft Harness Pull Draft Harness Pull

Sled Push Sled Push

Ultimate Challenge Ultimate Challenge

Totalent Points Team Event Points

Log Press Log Press



2 X 400 2 X 400




Sled Push Sled Push


Totalent Points Team Event Points

Log Press Log Press



2 X 400 2 X 400




Sled Push Sled Push


Total

ent Points Team Event Points

Log Press Log Press



2 X 400 2 X 400




Sled Push Sled Push


Total

Incoming SigneePacket


~ 246 ~

Strength and Conditioning Program Philosophy

Proficiency and maximum improvement are attained through diligent and consistent training onthe right program. The program we now use with total conviction came from a multitude oftraining methods and workout philosophies. It is the product of much thought, distillation ofideas and principals, and numerous personal and team trials.

Everything done here will be improvement-oriented. All workouts are designed to make astronger, faster, and more powerful athlete. This plan has been developed to aid the athlete to bethe absolute best that he can be. It is geared for only one thing—success. There are fourcomponents that must be adhered to if success is to be obtained—the athlete must want to besuccessful, he has to believe that he will be successful, he has to expect to be successful, and hehas to work hard.

We will give each athlete 100 percent effort every day. We will accept nothing less. It is notenough to be a survivor. Each athlete must be a competitor! Every day in everything that is done,the will to win must overcome the effort to endure. To be a champion, you can't do thingscorrectly once in a while. You have to do them correctly all the time.

The motivation should be to work hard and get better every day. We will train harder and smarterthan any of our competition. We will perform smooth, proficient, controlled reps in both runningand lifting to build our muscular foundation for increased strength, speed, and power. Strengthand speed will increase gradually once the technique has been performed satisfactorily.

All workouts have been planned to the smallest detail. Nothing is left to chance. These workoutsare the blueprint for success; all that is demanded from the athlete is the effort. All reps and setsmust be made. Follow the workout instructions to the letter with maximal effort, and we will notbe beat.

Keep the swords swinging until there are no more heads to roll. Give no quarter. Take noprisoners. There is to be only one pace…all out. There is to be only one direction...forward.

— Attila the Hun


~ 247 ~


Strength Training Philosophy

The goal of our strength training program is to develop optimal muscular strength and power.Strength is the foundation of all other trained components (e.g. power, speed, and agility). Properstrength training has two goals—performance enhancement and injury prevention. It must bedone in a physiologically sound, safe, purposeful, and productive way. There aren't any secretsor shortcuts to achieving maximum strength gains.

A physiologically sound program is one that includes in its design the fundamental principles oftraining the correct energy system, using the correct rest ratio, and maximizing recovery withproper nutrition and sleeping guidelines.

A safe program is designed first and foremost with the execution of properly performedrepetitions. Our emphasis for our beginners is focused on how the repetition is performed ratherthan how much weight is lifted. Every effort should be made to minimize biomechanical loading(e.g. bouncing, recoiling) on muscles, joints, and connective tissue and to maximize musculartension. Each repetition should be lifted under control in a deliberate fashion. We also begin towork on the athlete's work capacity and body composition.

A purposeful program is one with a training protocol that has a systematic plan of increasingresistance/repetitions that will produce results. Once exercise technique is performed to oursatisfaction, the weights begin to increase, and the player must perform all the reps prescribed inthat workout without assistance. This is where athletes are introduced to both mental andphysical pressure. Loads, work capacity, lean body mass, and the number of movement patternsincrease.

A productive program is one that is designed with the athlete’s best interest in mind. Theathlete's inner drive is to be successful, and he is willing to pay the price no matter what it is tohelp him succeed on the field. It is designed with the latest research, personal trials, teamexperiences, and common sense. Our goal is to help the athletes achieve their optimal strengthpotential both in the weight room and on the playing field.

Our strength training philosophy incorporates all components of strength training and is notparticular to a certain genre. We go with what works and we get rid of what doesn’t. We believethat all divisions of strength training (e.g. powerlifting, Olympic weightlifting, Strongman) havetheir place and are valuable when used correctly. It is also our belief that combining the variousstyles provides maximal stimulation to the athlete while keeping him from becomingovertrained, bored, or stale. It makes all weight training sessions a positive rather than negativeexperience for all our athletes.


~ 248 ~


Speed, Agility, and Quickness Philosophy

The purpose of speed, agility, and quickness (SAQ) training is to enhance the development ofour player’s game speed. Every player wants to be fast, and all coaches want fast players. Thereare few things more intimidating or demoralizing to an opponent than fast aggressive play thatallows them to catch an opponent when he thinks he can’t be caught.

SAQ training is implemented through proper training techniques and progressions until itbecomes second nature. Speed (linear) is the ability to cover a certain distance in the shortestamount of time possible. Agility is the power to move and change direction effectively, andquickness is the power to redirect that speed. All three of these components are interchangeableand must be trained as so.

SAQ training is learning to control the body by maintaining balance, coordination, and footingwhile moving as fast as possible. The athlete must be able to bend and move fluidly on the fieldof play. We feel that there are eight specific components to increase a player’s game speed.These eight components are trained every session.

Strength/Power: The stronger and more powerful the muscles become, the more forcethey can produce. The more force they produce (e.g. leg striking ground while running),the faster the athlete will become. Strong musculature will also help in running moreefficiently because the athlete is able to stay in optimal, perfect running technique for alonger period of time.

Footwork: The feet are the beginning of any change of direction. Good solid footwork isthe key to controlling the body’s momentum. Fast feet equals fast play.

Agility: The game of football can be summed up as the ability to move in one direction,stop, and accelerate quickly in another direction without loss of speed or control. It isrepeated starts and stops. Agility training is a huge part of our overall training program.

Form Run: Perfect run technique is critical to improving speed. Form run trainingemphasizes proper run technique in a controlled environment in order to correct anyimperfections. As the movement is performed correctly over and over, natural runningbecomes more efficient and the athlete becomes faster.

Starts: Perfect technique coming out of the starting position or sprinter's stance will helpthe athlete get into the acceleration phase as fast as possible. The faster the athlete gets tothe acceleration phase, the faster he gets to top speed. The faster he gets to top speed, thefaster the athlete is to winning every play.


~ 249 ~

Acceleration Phase: This is the time it takes to reach top speed. It is acceleration thatgives what some call an ‘extra step’ on opponents during a foot race. Aside from agility,it is one of the most important aspects of any speed development program.

Top Speed: Once the acceleration phase is complete, the athlete is considered to be at topspeed. Top speed is the maximal speed you can run.

Speed Conditioning: This is the ability to sustain top speed as long as possible.

Speed Essentials

Form follows function. When form breaks down, speed will suffer. This section goes into detailexplaining how to run with perfect form and how to come out of the start position with force andefficiency. Remember, every second counts. Speed kills!

We believe that there are only five was to increase speed: force (strength), stride frequency,stride length, form running, and takeoff (starts).

Force (Strength): Strength is developed in the weight room and going all out in runningdrills. If maximum effort is not given during speed drills, the muscles will get used totraining at a lower intensity/strength level (e.g. 75 percent). If the body is used to trainingat 75 percent and 100 percent effort is needed in a game, the body will not know how torespond. It will not be able to produce that extra burst of speed if it has not been trainedto do so.

Stride Frequency: Stride frequency is defined as the amount of time it takes to get to thenext stride. The faster the next stride can be reached, the more ground is covered in ashorter amount of time, making the athlete faster. This can only be achieved whenrunning form is perfected and the body is strong enough to handle the physical toll ittakes to increase speed.

Stride Length: Stride length is defined as the amount of space that is covered from onestep to the next. For example, if an athlete’s stride length is 31 inches per stride over 10yards, 14 reps are completed when running with perfect form. If each stride is increasedto 32 inches with perfect running form, the athlete will cover more ground with each step,therefore covering the required distance faster. Again, this can only be achieved whenrunning form is perfected and the body is strong enough to handle the physical toll ittakes to increase speed.

Form Running: Proper form running is one of the most important factors in developingspeed. Speed is fluid and smooth, not reckless and forced. We have broken down runningform into two parts: upper body and lower body.

Starts: Improved starts are defined by using the starting position to put the body at theoptimum advantage to explode into the first step. The faster out of the gate, the less timeit takes to get into proper running form.


~ 250 ~


Conditioning Philosophy

The objective of a conditioning program is to optimally prepare the athlete’s energy systems andmuscular/joint structures to meet the physical demands of a championship season. The purposeof conditioning is to allow the athlete to recover faster from high intensity work (e.g. plays,practice reps) and sustain great effort rep after rep, play after play. It is also important tounderstand that the conditioning done in the off-season will help develop a more efficientaerobic/metabolic foundation. This will allow faster recovery and will get the athlete into gameshape more quickly.

Our goal is to reduce the level of fatigue experienced by competing at a maximal level, andconditioning is task-specific. An athlete can be in maximal running shape but sub-maximal gameshape. Contrary to popular opinion, no amount of running, bounding, or hill sprints will preparethe body for the task-specific demands of football. It is not until practice and eventually playingthe game that the conditioning necessary to play at a consistent high level is achieved.

We have taken into consideration the physiological demands of the sport and the physical tollthat it accumulates on the body. Football is a series of maximal efforts lasting 4–8 seconds induration. This is followed by a rest interval of anywhere between 10–60 seconds. This is anaverage of a 1:4 work to rest ratio. This ratio makes football not only an anaerobic-based sportbut an alactic-based sport as well. Alactic means that lactic acid (muscle waste) should notaccumulate due to the longer rest time given between plays.

We have also found that the demands for the “hurry up” offense prevalent in today’s gamedecreases the rest time between plays. This increases the build-up of lactic acid. That is why theaerobic system base has to be developed. The common misconception of football beingpredominately anaerobic is not true. The tired, dogmatic approach of only training one energysystem in either short, interval bursts (anaerobic system) or long, controlled runs (aerobicsystem) is setting the athlete up for failure. Both systems must be optimally trained.

Choosing to neglect off-season conditioning is not recommended. Coming into camp de-conditioned and not acclimated to the heat will only prolong the time it takes to attain the level offootball shape necessary to proficiently practice. There will be and should be situations wherefatigue will be a direct result of maximal effort, but if fatigue is a result of a poor conditioninglevel, you deserve what you get!


~ 251 ~

Strength and Conditioning Warm-Up Philosophy

Football forces the body into awkward and unnatural positions. The way the body handles thesesituations is one of the keys to remaining healthy and making or not making the play. Warm upsmust be taken seriously. Through proper warm ups, training, and cool downs, the chance ofmaking plays increases and the chance of injuries decreases. Prior to every training session,whether it is strength training, conditioning, or agility drills, a complete warm up must be done.The goal of all warm-up sessions is to increase body temperature and prepare the major jointsand muscles for strenuous activity throughout their full range of motion. Improving full range ofmotion can reduce the chance of muscle tears, ligament strains, and injuries to connective tissue.Once full range of motion has been reached, the muscles, tendons, ligaments, and joints will bemore efficient, allowing the body to adapt more quickly to various situations. Current researchdemonstrates that strength training through a full range of motion can lead to increases in jointflexibility.

No athlete will begin workouts or games or be stretched unless he is in at least a light sweat. Ourwarm-up drills are all interchangeable and can be used in any combination to achieve the desiredeffect. They are broken down into three components: dynamic warm ups, dynamic flexibility,and static flexibility.

Dynamic Warm Ups: Dynamic warm ups will help improve mobility on and off the field. Thereare basically hundreds of exercises that we use in our dynamic warm ups. It is an excellent timeto work on speed drills, central nervous system stimulation, or any mobility issues that theathlete may have. It aids in the increase of speed, power, agility, quickness, and strength andmentally prepares the athlete for the task at hand.

Dynamic Flexibility: Dynamic flexibility is stretching through movement. Flexibility plays animportant role in a person’s ability to be a great athlete. Movement throughout the full range ofmotion must be effortless during competition. With a variety of drills, we can warm upindividual muscle groups through their full range of motion, pinpointing any area that an athletemay want to focus on. We use a variety of bands and/or partner stretches for this task. These aredone either following a warm up prior to an exercise session or as a cool down followingactivity.

Static Flexibility (Stretching): Stretching is joint-specific, and every major joint structure mustbe stretched regularly in order to maximize the effects of a flexibility program. With a variety ofstretches, we can warm up individual muscle groups through their full range of motion. Staticflexibility (stretching) is done either following a warm up prior to an exercise session or as a cooldown following activity.

Static Flexibility (Stretching) Points of Emphasis:

Always complete all dynamic warm ups or workout sessions prior to stretching.

Remain relaxed while stretching.


~ 252 ~

Do not stretch the muscle into a position of pain. The stretch should be slightlyuncomfortable but bearable.

Begin all stretches slowly. Ease into position, hold for a count, and ease back out of thestretch.

Hold all stretches for 10–20 seconds.

Do not bounce. This can cause injury and prevent flexibility development by not allowingthe muscle to relax.


~ 253 ~

Strength and Conditioning Nutrition Philosophy

Physical development is a comprehensive effort that does not stop once the athlete leaves theweight room or the practice field. A sound nutrition plan is one of the most vital aspects oftraining. Nutrition is a controllable factor that will enhance performance and it is essential tohelping athletes maximize their potential.

Before knowing what to eat and why, it is vital to understand what is taking place during thetraining process to value the importance of a proper nutrition program. The stimuli (exercise)exposed to the athlete in the weight room or on the field is simply a stressor. Growth andrecovery take place after the stressor is completed and the body is trying to adapt to the newstimuli. Failure to recover fast enough or adequately enough results in delayed development andplateaus in strength gains. Nutrition is the key player in accelerating recovery and growth.

Catabolic and Anabolic

An athlete’s body is either in a catabolic (survival) or anabolic (performance) state. A catabolic(survival) state means the body is relying on itself for fuel due to an inadequate intake of caloriesand must actually process (eat) its own most nutrient dense tissue muscle. In a catabolic state, itis impossible for muscular growth/fat burning to take place. An anabolic (performance) statemeans that an adequate outside source of calories is provided, and the body can begin to buildnew muscle tissue and get rid of surplus fat. It is also important to note that nutritional habits(timing and quality of food consumption) will determine which state the athlete is in. Some ofthe benefits of being in the performance mode are improved body composition, increased musclemass, decreased likelihood of injuries, increased energy, faster strength gains, and fasterrecovery from intense training sessions.

Keys to Being in the Anabolic (Performance) Stage

Eating five to six times per day

Eating more calories than burned (gaining weight, building muscle)

Eating nutrient heavy foods rather than empty calories (foods that provide littlenutritional value)

Eating enough protein (as much protein as possible is not necessarily best; the body canonly process 15–20 grams of protein every 3–4 hours)

Staying hydrated (dehydration slows all processes down and puts muscles at risk forpulls and strains)

Eating carbohydrates (carbs are the body’s source of energy)

Sample Menus


~ 255 ~

Some Healthier Fast Food Choices

It is unrealistic to think that athletes are going to avoid fast food. It is better to eat at a fast foodrestaurant than it is to not eat at all. Here are the healthier food choices at some of the morepopular fast food restaurants:

Arby's Calories Fat (g) % Fat Protein (g) Carb (g)

Baked Potato, Plain 240 2 7.5 6 50

Grilled Chicken Caesar 230 8 30 33 8

Light Grilled Chicken 280 5 17 23 33

Light Roast Chicken Deluxe 260 5 17 23 33

Light Roast Turkey Deluxe 260 5 17 23 33

Roast Chicken Salad 160 2.5 13 20 15

Grilled Chicken Salad 210 4.5 19 30 14

Garden Salad 70 1 7 4 14

Side Salad 25 0 0 2 5

Meal 1: Light roast chicken deluxe with baked potato, side salad

Meal 2: Light grilled chicken, garden salad, baked potato

Burger King Calories Fat (g) % Fat Protein (g) Carb (g)

BK Broiler Chicken Sandwich

(No Mayo)267 8 27 22 25

Frozen Yogurt, Vanilla 120 3 22.5 2 20

Frozen Yogurt, Chocolate 130 3 20.8 3 21

Salad, Chunky Chicken 142 4 25.4 20 8

Side Salad 25 0 0 1 5

Meal 1: Chicken sandwich, side salad, frozen yogurt

Meal 2: Chunky chicken salad, side salad, frozen yogurt


~ 256 ~

Chick-fil-A Calories Fat (g) % Fat Protein (g) Carb (g)

Chargrilled Chicken Sandwich 280 7 21 25 29

Chargrilled Chicken Club Sandwich 360 13 30 30 31

Hearty Breast of Chicken Soup 100 1.5 10 9 13

Chargrilled Chicken Garden Salad 180 6 33 23 8

Spicy Chicken Cool Wrap 390 7 17 31 51

Chargrilled Chicken Cool Wrap 390 7 17 31 53

Meal 1: Chargrilled chicken club sandwich, hearty breast of chicken soup

Meal 2: Chargrilled chicken sandwich, chargrilled chicken garden salad

Dunkin' Donuts Calories Fat (g) % Fat Protein (g) Carbs (g)

Reduced Fat Blueberry Muffin 450 12 24 8 77

Bagel, Cinnamon 'N Raisin 340 3.5 9 11 69

Bagel, Everything 360 2.5 6 12 67

Bagel, Garlic 360 2.5 6 12 68

Bagel, Onion 350 4 10 12 66

Meal 1: Everything bagel

Meal 2: Reduced fat blueberry muffin, garlic bagel

McDonald's Calories Fat (g) % Fat Protein (g) Carbs (g)

English Muffin 140 2 10 4 25

Chicken McGrill without mayo 340 7 19 26 45

Egg McMuffin 300 12 20 18 30

Hamburger 280 10 32 12 35

Southwest Chicken Salad (grilled) 270 9 30 30 30


~ 257 ~

Meal 1: Hamburger, chicken salad

Meal 2: Southwest chicken salad, chicken McGrill without mayo

KFC Calories Fat (g) % Fat Protein (g) Carbs (g)

Original Recipe, Whole Wing 140 10 15 9 5

Original Recipe, Drumstick 140 9 13 13 4

Original Recipe, Thigh 250 18 28 16 6

Extra Crispy, Whole Wing 220 15 23 10 10

Extra Crispy, Drumstick 195 12 19 15 7

Hot & Spicy, Whole Wing 210 25 23 10 9

Hot & Spicy, Drumstick 175 10 17 13 9

Original Recipe Sandwich without

sauce 360 13 20 29 21

Triple Crunch Sandwich without

sauce 390 15 23 25 29

Triple Crunch Zinger Sandwich

without sauce 390 15 23 25 36

Tender Roast Sandwich with sauce 350 15 23 32 26

Tender Roast Sandwich without sauce 270 5 8 31 23

Honey BBQ Flavored Sandwich 310 6 19 28 37

Colonels Crispy Strips, 3 pcs 300 16 24 26 18

Spicy Crispy Strips, 3 pcs 335 15 22 25 23

Honey BBQ Strips, 3 pcs 377 15 23 27 33

Blazin Strips, 3 pcs 315 16 25 26 21

Mashed Potatoes w/Gravy 120 6 9 1 17

Potato Wedges 280 13 20 5 28

Macaroni and Cheese 180 8 12 7 21

Corn on the Cob 150 1.5 3 5 35

BBQ Baked Beans 190 3 5 6 33

Cole Slaw 232 13.5 21 2 26

Meal 1: Triple crunch sandwich without sauce, mashed potatoes with gravy, corn on the cob


~ 258 ~

Meal 2: Tender roast sandwich without sauce, mac n 'cheese, BBQ baked beans

*Subway (All Without

Cheese) Calories Fat (g) % Fat Protein (g) Carbs (g)

6" Steak & Cheese 362 13 32 23 41

6" Honey Mustard Turkey

with Cucumber 275 3.5 12 22 42

*6" Ham Sub 261 4.5 15 17 39

*6" Roast Beef 264 4.5 15 18 39

*6" Roasted Chicken Breast 311 6 16 25 40

*6" Subway Club® 294 5 15 22 40

*6" Turkey Breast 254 3.5 12 16 39

*6" Turkey Breast with Ham 267 4.5 15 18 40

*6" Veggie Delight 200 2.5 11 7 37

Meal 1: Six-inch turkey breast, baked chips

Meal 2: Six-inch roast beef, baked chips

Taco Bell Calories Fat (g) % Fat Protein (g) Carbs (g)

Bean Burrito 380 12 28.9 13 55

Grilled Chicken Burrito 410 15 32.9 50 17

Grilled Steak Soft Taco 170 5 10 11 21

Chicken Enchirito 240 5 8 15 32

Meal 1: Grilled chicken tacos, bean burrito

Meal 2: Grilled chicken burrito, chicken enchrito


~ 259 ~

Wendy's Calories Fat (g) % Fat Protein (g) Carbs (g)

Jr. Hamburger 270 9 30 14 34

Grilled Chicken Sandwich 300 7 20 24 36

Chili, Large 310 10 29 23 32

Chili, Small 210 7 28 15 21

Baked Potato, Plain 310 0 0 7 72

Baked Potato, Broccoli &

Cheese 470 14 27 9 80

Baked Potato, Sour Cream &

Chives 370 5 14 7 72

Meal 1: Grilled chicken sandwich, small chili

Meal 2: Large chili, baked potato with sour cream and chives


~ 260 ~


Running and Lifting Program

Here is your eight-week lifting and running program. Each day is carefully outlined to prepareyou to get in the best possible shape. Be sure and follow the program to its entirety. All liftingshould be performed first and if possible immediately followed by the running for the day.Before any running, be sure to follow the flex page for a proper warm up. This will allow yourmuscles to be ready, preventing injury and allowing you to train at full speed.

All lifting should be done using perfect form. Weight is not important at this stage of yourtraining. Perfect form accompanied by small increases in weight will better prepare your bodyfor the rigors of strength and conditioning at the collegiate level.

Following the warm-up sets, all sets should be performed using a weight that will allow you tocomplete all the required reps using perfect form. It may take you some time to determineexactly where you are supposed to be in terms of the weight used. It is better to start lower andwork your way up than to go too heavy and work your way back down. Too much weight toofast will hinder overall development.

If all sets and reps are successfully completed with the weight being used, you should increasethe weight in the following week. Do not hesitate to contact us if you have any questions.

Good luck!


~ 261 ~

Warm Up

Week Monday Tuesday Thursday Friday

1–8Speed Ladder (Pick6), Dot Drills (Pick 3)

Dynamic Warm Up X 20yards (Pick 10)

Speed Ladder (Pick 6),Dot Drills (Pick 3)

Dynamic Warm UpX 20 yards (Pick 10)

Speed Ladder Dot DrillDynamic Warm-Up

One in Each Side-to-side High Knees Dead Leg CycleTwo in Each V Side Shuffle Run FormJumping Jacks Down Butt Kicks Quick FeetBackward Jacks Down and Back Straight Leg Turn and GoAli Shuffle Slalom Back Pedal Get-Up and GoIcky Shuffle(Forward/Backward)

Down, Reverse, Back Cairoca Jumping Jacks

Hops (Single & Double) Touch All Backward Run Crab WalkSide Shuffle (Right/Left) A-Skip Bear Crawl

B-Skip Ankle Run

Agility Stations (Examples)BagsRopesCones4 ConesField Drills*Use your imagination. Pick drills that will make you better and players can strive for the perfect rep.


~ 262 ~

Weeks 1–4 LiftingWeek Monday Tuesday Thursday Friday

1

Warm Up (see above)Overhead Squat 3 X 5Jump Shrug 4 X 3Squat 4 X 6Walking Lunge 3 X 24StepsDumbbell Row 4 X 8Lat Pull-down 4 X 10Bar Curls 3 X 12Abs X 125

Warm Up (see above)Push Press 5 X 3Bench Press 4 X 6Retractions 3 X 10Incline Dumbbell 4 X 6Side Lateral, Front Raise 2X 10Triceps Pushdowns 4 X 12Abs X 125

Warm Up (see above)Power Shrug 4 X 5Front Squat 4 X 6RDL 3 X 8Reverse Hyper 3 X 10Bent Row 4 X 8Dumbbell Curls 3 X12Abs X 125

Warm Up (seeabove)Military Press 3 X 4Incline Bench 3 X 8Shrugs 3 X 12Upright Row 3 X 10Nose Breakers 4 X 7Abs X 125

2

Warm Up (see above)Overhead Squat 3 X 5Jump Shrug 4 X 3Squat 4 X 6Walking Lunge 3 X 24stepsDumbbell Row 4 X 8Lat Pulldown 4 X 10Bar Curls 3 X 12Abs X 125


Warm Up (see above)Power Shrug 4x5Front Squat 4x6RDL 3x8Reverse Hyper 3x10Bent Row 4x8Dumbbell Curls 3x12Abs x125

Warm Up (seeabove)Military Press 3x4Incline Bench 3x8Shrugs 3x12Upright Row 3x10Nose Breakers 4x7Abs x125

3

Warm Up (see above)Overhead Squat 3 X 5Jump Shrug 4 X 3Squat 4 X 4Walking Weighted Lunge3 X 24 stepsDumbbell Row 4 X 8Lat Pulldown 4 X 10Bar Curls 3 X 12Abs X 125


Warm Up (see above)Power Shrug 3x5Front Squat 4x4RDL 3x8Reverse Hyper 3x10Bent Row 4x8Dumbbell Curls 3x12Abs x125

Warm Up (seeaboveMilitary Press 3x4Incline Bench 3x6Shrugs 3x12Upright Row 3x10Nose Breakers 4x7Shrugs 3x15Abs x125

4

Warm Up (see above)Overhead Squat 3 X 5Jump Shrug 4 X 3Squat 4 X 4Walking Weighted Lunge3 X 24 stepsDumbbell Row 4 X 8Lat Pulldown 4 X 10Bar Curls 3 X 12Abs X 125


Warm Up (see above)Power Shrug 3 X 5Front Squat 4 X 4RDL 3 X 8Reverse Hyper 3 X 10Bent Row 4 X 8Dumbbell Curls 3 X12Abs X 125

Warm Up (seeabove.Military Press 3 X 4Incline Bench 3 X 6Shrugs 3 X 12Upright Row 3 X 10Nose Breakers 4 X 7Shrugs 3 X 15Abs X 125


~ 263 ~

Weeks 5–8 LiftingWeek Monday Tuesday Thursday Friday

5

Warm Up (see above)Overhead Squat 3 X 5Jump Shrug 4 X 3(explosive)Squat 8 X 3GHR 3 X 10Dumbbell Row 4 X 8Medium-Grip Lat Pull 4X 8Bar Curls 3 X 12Abs X 125

Warm Up (see above)Push Press 4 X 4Bench Press 8 X 3Retractions 3 X 10Incline Dumbbell 4 X 6Side Lateral, Front Raise 2X 10Dips X 30Abs X 125

Warm Up (see above)Power Shrug 3 X 5Front Squat 3 X 7Overhead Step-Ups 3X 8Reverse Hyper 3 X 10Bent Row 4 X 8Dumbbell Curls 3 X12Abs X 125

Warm Up (seeabove)Dumbbell Military 3X 4Speed Bench 4 X 4

(-100 lbs fromTues.)Upright Row 3 X 10Nose Breakers 4 X 7Shrugs 3 X 15Abs X 125

6





(-100 lbs fromTues.)Upright Row 3 X 10Nose Breakers 4 X 7Shrugs 3 X 15Abs X 125

7





(-100 lbs fromTues.)Upright Row 3 X 10Nose Breakers 4 X 7Abs X 125

8





(-100 lbs fromTues.)Upright Row 3 X 10Nose Breakers 4 X 7Abs X 125


~ 264 ~

Weeks 1–4 RunningWeek Monday Tuesday Thursday Friday1 Warm Up

4 X 200 yd (1:45rest):37 Line:35 Mid:32 SkillCool Down (Stretch)

Warm UpAgility Stations (Pick6)Work :90, Rest :60stationCool Down (Stretch)

Warm Up4 X 200 yd (1:45 rest):45 Line:40 Mid:35 SkillCool Down (Stretch)


2 Warm Up5 X 200 yd (1:45rest):37 Line6 X 200 yd (1:45rest):35 Mid:32 SkillCool Down (Stretch)


Warm Up4 X 200 yd (1:45 rest):42 Line:47 Mid:32 SkillCool Down (Stretch)


3 Warm Up5 X 200 yd (1:45rest):37 Line6 X 200 yd (1:45rest):35 Mid:32 SkillCool Down (Stretch)

Warm UpAgility Stations (Pick6)Work :90, Rest :60station4 ½ Gassers:19 Line:17 Mid:15 SkillCool Down (Stretch)

Warm Up2 X 200 yd (1:45 rest):42 Line:47 Mid:32 Skill4 X 100 yd (:35 rest):18 Line:16 Mid:14 SkillCool Down (Stretch)


4 Warm Up10 X 100 yd (:35rest):18 Line:16 Mid:14 SkillCool Down (Stretch)

Warm UpAgility Stations (Pick6)Work :90, Rest :606 ½ Gassers:19 Line:17 Mid:15 SkillCool Down (Stretch)

Warm Up6 X 100 yd (:35 rest):18 Line:16 Mid:14 Skill4 X 60 yd (Effort)Cool Down (Stretch)



~ 265 ~

Weeks 5–8 RunningWeek Monday Tuesday Thursday Friday5 Warm Up

8 X 100 yd:17 Line:15 Mid:13 Skill6 X 60 yd:09 Line:08 Mid:07 SkillCool Down (Stretch)

Warm UpAgility Stations (Pick 6)Work :90, Rest :6012 ¼ Gassers:09 Line:08 Mid:07 SkillCool Down (Stretch)

Warm Up4 X 100 yd:17 Line:15 Mid:13 Skill10 X 60 yd:09 Line:08 Mid:07 SkillCool Down (Stretch)


6 Warm Up6 X 100 yd:17 Line:15 Mid:13 Skill10 X 60 yd:09 Line:08 Mid:07 SkillCool Down (Stretch)


Warm Up2 X 100 yd:17 Line:15 Mid:13 Skill10 X 60 yd:09 Line:08 Mid:07 Skill4 X 40 yd (Effort)Cool Down (Stretch)


7 Warm Up14 X 60 yd:09 Line:08 Mid:07 SkillCool Down (Stretch)


Warm Up8 X 60yd:09 Line:08 Mid:07 Skill8 X 40yd (Effort)Cool Down (Stretch)


8 Warm Up10 X 100 yd:17 Line:15 Mid:13 SkillCool Down (Stretch)

Warm UpAgility Stations (Pick 6)Work :90, Rest :60station14 ¼ Gassers:09 Line:08 Mid:07 SkillCool Down (Stretch)

Warm Up4 X 60 yd:09 Line:08 Mid:07 Skill4 X 40 yd (Effort)Cool Down (Stretch)


complete book

Documents