otterbein football lifts defined

8/14/2019 Otterbein Football Lifts Defined

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Dynamic Warm Up

Butt Kicks- Good running posture, Chest over toes, Arms

pumping. Heel of foot should touch the hamstring. Not a

race, get as many reps as possible.

High Knees Good running posture, Chest over toes, Arms

pumping. Bring knees to at least bellybutton height. Not a

race, get as many reps as possible.

Exaggerated Cariocaes Begin in normal football stance.

Cross right knee up and over to your left elbow

Power Skips - Similar to normal skipping, Key is exploding

up in the air. Get as high as possible

Pawing- Similar to high knees form running, when

knee is belly button level, snap the leg down.

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Dynamic Warm Up

Robot Kicks (straight) - Keeping the leg straight, hold arms

straight out, kick leg straight up

B-Skip- two successive skips on each foot- rapidly- use paper

running mechanics.

Robot Kicks (Cross over) - Same as Straight leg Robot Kicks

except you bring leg to opposite hand, brining the leg across

the body.

Hip Swings - Standing on one leg, swing opposite leg across

the body. Keep leg straight, bring leg across the body and

then back, getting the leg as high as you can, at both ends of

the swing.

Prancing- Legs straight, lean forward, running on the

balls of your feet.

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Dynamic Warm Up

Butt Bumpers - Stand back to back with partner, do not

touch. Partner A holds weight overhead as Partner B reaches

up backwards to grab it. Partner B now brings weight down

and places weight between legs. Partner A reaches though

and grab weight from Pa

MB Rots- With a partner stand back to back with partner,

partner A holds 10 lbs weight, on his signal he rotates his

trunk to pass the weight to partner B, repeat process. Keep as

straight as possible. (Done Quickly)

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Dynamic Warm Up

Worlds Greatest #1- Begin with legs straight and hands on

the floor. Walk out hands so that body is parallel with

ground, hands out in front of head. Keep hands set, walk feet

up to hands, keeping legs straight, Repeat Process.

Worlds Greatest #2- Begin with forward lunge, then bring

elbow of the same arm down to the instep of your foot. Place

both hands on the floor, keeping both feet set, straight your

right leg. Repeat Process-> Stretch, not a race.

Lumbar Extenstions (Press Ups) - Lie on the ground in good

push-up position. Press up off the ground but keep hips

down. Then lower body back to the ground. Look at ceiling

when up position. Lock out arms, stretching the back. Keypoints- Keep hips o

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Dynamic Warm Up

Forward Lunge + Twist - Begin with a forward lunge with

right leg, while in lunge position twist upper body towards

lunged leg(Rt) Keep upper body straight. Bring upper body

back to original position and stand up.(Repeat with left side)

Deep Lateral Lunges - Begin with a lateral lunge, slide body

back to middle and come up.

Straight Leg Knee Rocks - Begin with back flat on floor,

arms out to the side palms down. Raise legs in air so thatthey are perpendicular to the floor. Lower legs to the left

side, while keeping feet together. Do not touch the ground,

hold for 3 count

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Dynamic Warm Up

Knee to Chest into World Greatest #2 - Standing, raise right

knee to chest, holds for 5 count, then proceed, into WG #2,Repeat.

Scorpions - Lie face down, arms straight , palms down.

Keeping chest on the floor, bring right foot to your left hand.

Hold for three count. Roll hips to bring left foot to right

hand. Hold for 3 count. Repeat Process.

Gastroc/Soleus Stretch - Begin in the up push up position,

cross right leg over left. Toe raise in push-up position.

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Dynamic Warm Up

RR Shuffling Do not touch heels, Do not cross over feet.

Emphasis is on speed!

Inversion Hamstring stretch into WG #1- Begin by standing

on one leg(Rt). Bend at waist with both arms out. Hold for a

5 count, continue into WG #1, but keep raised leg off ground

until you begin walking your feet towards your hands.

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Foot Speed Quickness

Straight Ahead Speed

Dots - S - Start with both feet in the middle 1 - Bring Right

Foot to the Rt Upper dot, then Left Foot to the Lt Upper dot

2 - Bring both feet back to the middle 3 - Bring Rt. Ft. to the

bottom Rt. Dot, then Lt. Ft. to the bottom Lt. Dot 4 - Bring

bot


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Quickies

Forward - Address the box by facing it and

positioning feet in the middle of the box at ground

level. Quickly jump up on box and back down toground rapidly. Once feet touch box, jump off. Once

feet touch the ground jump back up on box. Emphasis

here

Lean - Fall - Run - Partner A stands and faces Partner B.Partner B leans into Partner A keeping his feet planted.

Partner A will hold Partner B is this suspended state for about

5 seconds, at which time Partner A lets go of Partner B.

Partner B must d


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Partner Resistance Races - Partner A turns and faces Partner

B. Partner A places his hands on the shoulders or chest of

Partner B. On someone's count Partner B will attempt to run

full speed as Partner A gives resistance. At a predetermined

mark (usual

Quickies


positioning feet in the middle of the box at ground

level. Quickly jump up on box and back down to

ground rapidly. Once feet touch box, jump off. Once


here


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Skaters + Sprint

Skaters - Begin on your right foot -> Explode laterally and

land on your left foot. Be sure to get heighth and width as

you go laterally. Land softly on the balls of your feet.

Repeat. (A sprint can be added at the completion of a set of

skaters)


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Lateral Speed Agility

Quickies


positioning feet in the middle of the box at groundlevel. Quickly jump up on box and back down to

ground rapidly. Once feet touch box, jump off. Once


here


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(RNT) Reactive Neuromuscular Training

Sagittal - Address the box in such a way that the foot that

you are standing on is perpendicular to the box. (In otherwords = make sure that you are facing the box.) Jump up

onto the box using a single leg. Be sure to land quietly on

both the box and t

Transverse - Similar to the transverse lunge. Position your

foot so that your heel is at the corner of the box. As you

jump you must rotate 110-120 degrees in order to land on the

box. Jump up onto the box using a single leg. Be sure to

land quietly o


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Skaters - Begin on your right foot -> Explode laterally and

land on your left foot. Be sure to get heighth and width as

you go laterally. Land softly on the balls of your feet.

Repeat. (A sprint can be added at the completion of a set ofskaters)

Scissor Jumps - begin in a front lunge position. Explode up

into the air. Before touching back on the ground switch the

position of your legs (If you started with right leg forward,

you should have your left leg forward when you land.)

Continue to alte

Frontal - Standing next to the box so that your foot is parallel

with the step. Jump up onto the box using a single leg. Be

sure to land quietly on both the box and the ground. Once

you land on the box go immediately into a single leg squat.

Then jump


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Skaters + Sprint

Repeated Long Jumps - a series of long jumps done in

succession. No waiting in between jumps, one right after

another. Work on explosion up and out. Quiet landings on

the balls of your feet.


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(SET) Stabilization Equivalent Training

(Alternate Arm)Single Arm Dumbell Chest Press w/Physio

Ball - Shoulders on Physio ball, feet planted on the floor,

keep hips up making the body parallel with floor. Start with

weight in the air, bring left arm down to chest and press up.

Pause- Repeat -

Birddogs/Quadruped Opposites - Start in the up Push-Up

Position. Raise your right arm and left leg off the ground.

Use only your left arm and right leg to balance yourself.

Hold for a 2 count. Repeat process alternating arms and legs

(ex. Left arm and

Bodyweight Lateral Lunge with Physio ball- Stand on one

leg, free leg should be placed on top of the physio ball. As

you squat straight down, roll physio ball out to the side,

should feel stretch in groin of leg on physio ball. As you rise

up from squat


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Front

Lateral

Lunge Series - Done using either bodyweight or dumbells

Lawnmower Pulls - Position yourself in a staggered stance,

grip the handle with your opposite leg closest to the base of

the machine. Keep your chest closed and parallel to the base

of the machine. In an explosive movement pull the weight

back using you


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MB Low/Hi - Start in the squatting position holding a weight

outside of your body's frame. In an explosive movement raise

the weight up and over to the side. Be sure to fully extend

your arms and legs and rotate your trunk as you move theweight up thro

(Non-Alt)Dumbell Chest Press on Physio ball- Shoulders onPhysio ball, feet planted on the floor, keep hips up making

the body parallel with floor. Start with both weights in the

air, bring left arm down to chest and press up. Pause- Repeat

with right a


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Non-Alt Push-ups on Physioball - Place your feet on the end

of a bench. Place your hands on either side of a physio ball.

Emphasis is on balance and stability.

Pushups plus on Medicine Ball - Place hands on equal size

medicine balls, perform push-ups keeping body stable. Can

be preformed with feet on the ground or elevated.

Push-ups+ w/Rotating 10#'s or 15#'s- Begin in the up push-

up position, have a 10 lbs plate or dumb bell on the floor

between hands. Do a push-up, once back in the up position,

grab the weight with right hand and while keeping left one

on the ground rota


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Sagittal Plane Step-Ups w/Shrug - Address the box with

dumb bells in each hand. Place one foot on top of box, using

this leg- drive your body up onto the box. Don't place second

foot on box - hold it in the up position. Once fully erect on

the box shru

Single Leg/Single Arm Bent over Rows - Standing on one leg

use opposite arm to hold weight. Bend at the waist, keeping

your back as flat as possible. Pull weight up into your body,

maintain body stability. Repeat at an even pace.

Single Arm Dumbell Chest Press w/Physio Ball - Shoulders

on Physio ball, feet planted on the floor, keep hips up making

the body parallel with floor. Start with weight in the air,

bring left arm down to chest and press up. Pause- Repeat -

only use 1 arm


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Single Arm Push-ups vs Wall (use small MB) - Medicine Ball

should be lower than shoulder, body should have a slightlean. Body should be at 45 degrees when you are in the down

position (close to the wall).

Single Leg Squats- Stand on one leg, squat down with one

leg, keep upper body up right just as if you were in the squat

racks. Can be done on flat ground or on a Half-roll foam

pad

Split Squats- Select weighted dumb bells, standing on right

leg, elevate left leg on bench. Squat down so that leg is

parallel to ground. Key Point: Do not let knee extend out

over the toe when squatting. Add a shrug after completion of

each squat if re


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Straight Bar Bent Over Rows - address the bar with you feet

shoulder width apart, place your hands no more than the

width of you legs. Use a reverse grip to allow for proper

technique (hands grip underneath bar not over the top of it.)

Pick up bar and l

Transverse Plane Lunges - Raise leg up and pivot 120

to 130 degrees in the direction of the raised leg (to

your right if you raise your right leg, etc.) Once you've

pivoted to the correct direction lunge out as if doing a

front lunge. As you come back u

Vertical Pull-up- Done on pull-up bar or in a squat rack.


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Windmills - Stand on one leg and bend forward at the waist.

Raise both arms so that they are parallel to the ground. While

keeping your balance, rotate your body so that you arms now

become perpendicular to the ground. Repeat process.

Pronated Grip Supinated Grip

Walking Forward Lunges + Shrug - Hold dumbells in each

hand. Preform a forward lunge, after completion of lunge -

slowly shrug weight up. That is 1 Rep. Continue moving

forward completing the required amount of lunges + shrugs.


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Vertical Pull-up- Done on pull-up bar or in a squat rack.

Pronated Grip Supinated Grip

Straight Leg Deadlift - Grasp barbell from rack or deadlift

Split Squats- Select weighted dumb bells, standing on right

Back Extensions - Position thighs on padded hump. Place

Horizontal Pull-ups - In squat rack, Lay flat on your back,


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Walking Forward Lunges + Shrug - Hold dumbells in each

hand. Preform a forward lunge, after completion of lunge -

slowly shrug weight up. That is 1 Rep. Continue moving

forward completing the required amount of lunges + shrugs.

Lateral Lunge with Weight- Use dumbbells, perform lateral


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Core

Hamstring Curls - Back flat on the floor, feet on PB. Raise

hips off of the ground roll ball into the body. Staying in a

locked position, roll the ball out, stay locked. Drop hips to

ground, Rest, Rep #1, Repeat. Can be done with either on legor two legs.

(DL)Double Leg

(SL)Single Leg

Jackknives Push-up position feet on PB, roll ball into your

body, squeezing the abs.

Mantis- Kneeling down, place hands on PB in front of you.

Roll ball out allowing your body to straighten, pull body back

to starting position.


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Core

Reverse Back Extension- Lie on PB, the ball should be at

your waist. Attempt a handstand and bring over top, forming

a C shape. Careful not to fall over. Key Point: Keep body

under control.

Crunches on PhysioBall

Crunches w/Twist on PhysioBall

Cobras 90/90

Sidelying Oblique Crunches


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Core

Iso-Cobras - Lay flat on your stomach with your arms and

legs spread out. When ready, squeeze your abdominals -

forcing you to arch you back and bring your arms/legs up offthe ground. Hold for a 4 count. Relax and Repeat.

Iso-Abdominals - Lay on stomach with arms underneath you.

Arms should be parrellel with your side, with the bottom of

your fist to the ground. When ready squeeze abdominalstogether, lifting body off the ground. Only point of contact to

the ground should be your amrs and toes. Hold for a 4 count.

Relax and Repeat.

Iso-Obliques - lay on side with arm, placeed perpincular to

you body, underneath you. When ready squeeze abdominals,

lifting body off the ground. The only contact should be your

arm and your foot. Hold for a 4 count. Relax and Repeat.


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Core

Quadruped Opposites - Start in the up Push-Up Position.

Raise your right arm and left leg off the ground. Use onlyyour left arm and right leg to balance yourself. Hold for a 2

count. Repeat process alternating arms and legs (ex. Left arm

and Right leg, Right arm and left leg...etc.)


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Program Categorized

DYNAMIC STRETCH FSQ/SAS

B Skips 50 yard sprint cycle

butt bumpers Box drop into 10 yard sprint

Butt kick Dot Drill w 8 yard sprint

Deep lateral lunge Dot Drills

Exagerated ciarroca Lean Fall Run

Foward lung w/ twist Partner Resistance RunGastroc/Soleus Quickies- Forward

Hi knee form running Quickies w 10 yard sprint

Hip swings Sketers into 10 yard sprint

Inversion hamstring stertch into WG#1 Zig zag drill

Jump rope

Knee to chest into WG #2

MB Rotations RNT

Pawing Sagit Plance Box hops

Power skips Frontal Planxce Box Hops

Prancing Transverse Plane box hops

Press ups (lumbar extension) Scissor jumps

Robot kick series skatersRR backpeddling repeated long jumps

RR shuffling

Scorpions

Striaght leg knee rocks

Worlds greatest I

Worlds greatest II

Lateral lunge w/twist

Retro butt kickers


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Program Categorized

SET- Stabilization Equivalent Training

alternarting DB chess press on physioball

Bird dogs

Body weight lateral lunges on physioball

Bodyweight split squats on physioball-ADD

Lateral lunges-ADD

LawnmowersMB Low Hi

Non alt DB press on phisioball: pushups + medicine ball

Non Alt pushups on phsioball

Pushups plus + on medicine ball

Pushups plus on MB w- feet elevated on bench box

Pushups w/ rotation

Pushups w/ rotation 10 lbs weight

Pushups with hands on phsioball

Sagittal Plane Step-Ups w/Shrug

Single Arm & Single Leg BOR (bent over row)

Single arm chest press

Single arm push vs wallSingle Leg Squat

Single leg squat on 1/2 foam roll- flat side up

Single leg squat on 1/2 foam roll- round side up

Split squats w/shrugs

Straight Bar rows

Transverse plane lunges

Vertical Pullups

Vertical Pullups- supinated grip

Walking forward lunges

Windmills


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Program Categorized

Core Super Sets( Peridization)

cobras 90/90 w 5 lb dumbell (10 lbs) Bench

Crunches on phsio balls Pullups

Crunches on phsio balls w/ med ball Squats

crunches w/ twist on physioball DL-Deadlifts

crunches w/ twist on physioball w/med ball Split squats

DL HS curls on physioball SL(single leg) back extensionsSingle leg HS curl on phsioball Horizontal pullups @ bench

Iso abdominals Horizontal pullups @ bench w weight vests

Iso cobras w/er @0 and pronated grip no biceps

Iso Obliques Lateral lunges

Jack knives Walking forward lunges w/shrug

Mantis on phsioball

Quadruped opposited

reverse back extensions

LSA

The series (10 yard shuffle)

Quickies- x overs only

The series @ 8 yards

Sagittal Plane cone hops into 10 yard sprint

Frontal Plane cone hops into 10 yard sprint

Star Drill

otterbein football lifts defined

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