summer strength manual 1

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Table of Contents

Section 1 Team 2011- Table of Contents- Coaches Info- Schedule

- Important dates

Section 2 Strength and Conditioning Manual 2011- Welcome to the Griffin Family

Section 3 - General- Purpose

Section 4 Strength and Power- Mental- Physical

Section 5 ExerciseDescriptions(Lifting)

Section 6 Flexibility- Proper Stretching Techniques and Stretches- Griffin Dynamic Warm-up

-Griffin Stretches

Section 7 Speed- Speed Explanation- Interval Training

Section 8 Quickness and Agility- Agility/Quickness Drills and Training

Section 9 Plyometrics

-Purpose-Drills

Section 10 Summer Running Program-Summer Drills and Progression

Section11 - Skill Development- Skill Pattern Running

Section 12 - Nutrition- Proper Nutrition

Section 13 - Rest and Recovery- Proper Recovery time

Section 14 - In-coming Weight Program- Strength Training Weight Lifting Routine


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COMITT TO MEMORYBEFORE

READINGANYTHING ELSE

The mostimportantcomponentof successful

strengthtraining is an

unremittingdesire to

progress.

The body changes by

force of will.


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One______________________

Griffin Football

Address:Seton Hill University

Attn:Football Box 287K

1 Seton Hill Drive

Greensburg, PA15601Griffin Football Coaching Staff

Joel Dolinski Mike SnyderHead Coach/Offensive Line Offensive Coordinator/AssistantE-mail: [email protected] Head coach/QuarterbacksOffice Phone: 724-830-4615 E-mail: [email protected]

Office Phone: 724-830-1187

Pat Stewart Jeremy George

Defensive Coordinator/Defensive Backs Defensive Line/Recruiting CoordinatorE-mail: [email protected] E-mail:[email protected] Phone: 724-830-1188 Office Phone: 724-830-1189

Kinnon Tatum Brendan MurphyLinebackers/Academic Coordinator WRs/Special Teams CoordinatorE-mail: [email protected] E-mail: [email protected] Phone: 724-830-1870 Office Phone: 724-830-1190

Office Fax number- 724-830-1181

David Girardi Corey Queen

Defensive Graduate Assistant Offensive Graduate AssistantDefensive Backs Tight Ends


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Griffin Football

2011 Football Schedule

September 3rd

Slippery Rock University 3 : 0 0 pm

September 10th

Assumption (MA) 3:00 pm

September 17th

@ Shepherd12:00 pm

September 24th

West Virginia Wesleyan 3 : 0 0 pm

October 1st @ West Virginia State TBA

October 8th

Charleston, WV3:00 pm

October 15th

@ ConcordT B A

October 22nd

Fairmont State (Homecoming) 6:00 pm

October 29th

@ West Liberty State TBA

November 5th

Urbana, OH 3:00 pm

November 12th

Glenville State 3:00 pm

Conference Games in Bold and underlined.


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Griffin Football

ImportantDates:

Early RegistrationDates: (SetonianDays)

When Where

May 21 st McKenna Center

June 17th McKenna Center

July 8th McKenna Center

August18th McKenna Center

Transfer StudentsAugust19th..Admin.Bld


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Griffin Football

Seton HillUniversity

Football

Strengthand Conditioning

Manual


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As iron sharpens iron, one

Man sharpens another.


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Griffins:

Welcometo thefamily. This manual will introduce you to the

Griffin Strength and Conditioningprogram. It will serve to help

you betterunderstandthemany different facets that play a role inhelping you tobecome thebestfootball player you canbe. It will

also provide you witha workout that will provide total body

conditioning. A successful weight program does notjust address

lifting weights. A successful weight program deals with the

following areas ----- flexibility, skill development,rest and

recovery, bothaerobic and anaerobic conditioning,nutrition,

speed development,explosive power and strengthpower. Think

of all theseareas as spokes on a wheel all meetingtogetherto

form you the Griffin football player.Toughness, Discipline

Championships are won by teamswho embrace hard work. The

true test of an athlete/teamis theability of an athlete to play the

whole game with reckless abandon. Many ath letes can work hard

sporadically. This, however, will notgetit done. You must

embrace toughness and discipline and blend themtogetherin

order to be successful. Excellence must be made into a habit.It is noteasy, thats why so few make it to thewinners circle.

The players that committhemselvesto lifting and conditioning

as a teamare theplayers that will be relied on. The time is now

for you toestablish a greatwork ethic and begin contributing to

theGriffin football team.

Remember, you win football games long before the lights come

on. Games are won in theweight room long before thegame is

played.

Good luck with theprogram and if you have any questions,

please do nothesitate to contact us.


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Griffin Football

General


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It is within thesetrenches,that we

enjoy thepursuitof our utmost

potential so that our dreams become

real on thefield of battle.


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Purpose

The purpose of this manual is to provide you witha general

overview of our Strength and Condit ioni ng program.

The Purpose of theStrength and Conditi oning program is

twofold.

#1 CREATESA BIGGER,MORE EXPL OS IV E AND

FASTER FOOTBALL PLAYER AT SETONHILL

UNIVERSITY.

The m et ho d s and te ch n i qu es you wi l l learn in theweightroom

are based on thelatest research and physiolog ical fact. Followingthesemethods and techniques will make you a bigger, more

explosive and fas ter football player. The t ra i t s and

characteristics that theprogram instills and brings outin you will

help you to continueto be successful long after your career as a

Griffin is over.

#2 CREATES A TOUGHER, MORE DI SC IP LI NE D AND

TEAM ORIENTEDFOOTBALL PLAYER.

The t ra i t s and c ha ra c t e r i s t i c s that we preach about and demand

you follow will make US a better TEAM. The grindand the

discipline it takesto FINISH EVERY REP will translatedirectly to

our play on thefield. Surviving therigors and chall engesas one

unit will make us a strongerteam.


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Griffin Football

Strengthand

Power


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Painisweakness

leaving thebody


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THE PURPOSE

The purpose of strengthtrainingis twofold. The fir st is to fatigue

your muscles. The secondis to make you a tougher, better

football player. The bes t methodsof strengthtrainingare those

that produce thegreatestamountof fatigue,in the shortest

amountof time,in thesafestpossible manner.

The fo llowin g principles are thepillars of our high intensity

training:

1) Perform each exercise throughits full range of motion.

2) Eliminatemomentumat all times. Use you m uscle sto raise

and lower theweight.

3) Emphasizethenegativephase of thelift. The mus clesthat

are used to raise theweightare thesame ones used to lower the

weight.

4) Lift until you reachmomentarymuscle fatigue. You haveto

break throughyour pain barrier and crea te a new one. This

occurs when you canno longer properly lift anotherrepetition.

Every set of every exercise must be performed with an all out

effort until momentarymuscle fatigueis reached.

5) Always lift with a partner,who will push you past your limits.

This will ensure that every repetition of every exercise is

supervised to guaranteeproper execution.


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We have never seen an athlete who could increase a

repetition or two every workout,buttherewill be timesthat your

progress will amaze you and your coach. For themore

experienced athlete,it canbe frustrating trainingfor weeks to

only increase one repe titi on . However, if you only increase one

repetition every threeweeks that is an increase of twenty fivepounds per year, which is not bad by any means.

Demand improvementfrom yourself every time you trai n.

Refuse to duplicateprevious results. In theshortrun, you are

trying to add repet itions. In thelong run, you are trying to add

weight. Small increases over time will get you whereyou are

trying to go. Do notlook for magic. Ultimately, you wil l

determineyour results,nottheprogram, coach or equipment.

Look to yourself, your motivation, and your effort for theanswers.

Intensity and T i m e

Training below a certain level of intensity will notproduce

any res ult s. If you are capable of lifting two hundred pounds for six

reps and you stop at five, it is obvious that theexercise was not as

productive as it should have been. The dramatic changes thatoccur in thebody as a result of lifting weightsare due tothe

intensenatureof theexercise. There is simply no othermode of

exercise that works themuscles as hard.

Muscles respond to tensionover time. You canget stronger

performing large amountsof volume. However, performing only a

few heavy reps is very dangerous and notspecific to theneeds of

our athletes. The compe titi ve weight lifter has needs that are

specific to his sport,while thecollege athlete has needsspecific

to his sport. The longer thetensionis applied to themuscle, the

more fibers can be activated.

Research has shown that thebestresultsoccur from trainingthe

muscles to fatiguewithin thetime frame of thirty to ninety

seconds. Assuming aboutfive to six seconds per rep would set a

standardrep range from eightto twenty reps.


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There has beena lot written aboutset and rep schemes

without anyone really defining whatis really being discussed.

When discussing theset and rep schemes, individuals are really

referring to theamountof time used to fatiguethemuscles. If

someone states five setsof five reps is thebestset/repscheme,

are theyreally saying that thebestway to work themuscle iswith two and a half minutesof work broken up into thirty second

intervals? The fac t of thematter is that muscles do notkeep

track of reps. The major ity of theresearch has ind ica ted that one

to threereps are equally effective. An athlete can spend 45

minutesor two hours in theweightroom and ac co mp l i sh the

same amountof work. But as intensity of thework increases,

thevolume mustdecrease proportionately.


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Griffin Football

Exercise

Description

Hone your skills so theybecome

deadly


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When called upon, you must do your

job!


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BenchPress

StartingPosition:Gripthebar at shoulder width or slightly wider. Thumbs

wrapped around thebar, hands evenly spaced. Positionthebar above theeyes

at thestart, arms straight. The fee tmustremain on thefloor, rear end on the

bench, and th e head and shoul der stationary.Squeeze theshoulder blades

together;putthehead flat on thebench and fee t flat on thefloor. Make sure

that thereare secure collars on each side of thebar and that it is evenly loaded.

Movement:Lower thebar slowly to thenipples. Keep theelbows under the

bar. Touch thechestlightly making sure notto bounce. Forcefully, but under

control, press thebar back up to arm length. Be sure no to raise therear end

off thebench while pressing. Slow thebar down when nearing thetop so thatcontrol is maintained. The elbo ws must be under and inw ard slightly of the bar.

If theyflare outthis will put excessive strain on theshoulderjoint.

Barbell BentOverRow


wrapped around thebar, hands evenly spaced. Positionthebar right above

knees, arms straight. Bend slightly at knees and bend at waist so you are

slightly above parallel to ground. Squeeze theshoulder blades together,arch

back and kee p feet flat on thefloor. Make sure that thereare secure collars on

each side of thebar and tha t it is evenly loaded.

Movement:Raisethebar towardsbelly button and alon g quadriceps. Keep

theelbows back. Touch your stomachlightly making sure notto bounce.

Slowly and und er control, lower thebar back up to arm length. Be sure to keepback arched throughout lift.


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Barbell Curl


wrapped around thebar, hands evenly spaced, arms straight. Squeeze the

shoulder blades together,standtall. Make sure that thereare secure collars

on each side of thebar and tha t it is evenly loaded.

Movement: Raisebar by curling up keeping elbows in a fixed positiontight to

your waist. Keep theshoulders back. Bring bar to chin and fle x bicep. Slowly

and unde r control, lower thebar back down. Be sure not to sway or squirm

throughoutlift.

Angled LateralRaise

StartingPosition: bend over at thewaist with your feet shoulder width apart.

Keep a slight bend in theknees to preventstain on thelower back. Hold the

dumbbells at arms lengthin front of you wit hthepalms of your hands facing

each other.Keep a slight bend in your elbows.

Movement: Using your upper back strength,raise thedumbbells to thebackand upw ard s in a semicircular arc. Hold this positionfor a second to maximize

thepeak contraction in therear deltoids.Lower theweight to starting

position.


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Dumbbell ShoulderPress

StartingPosition:Sit on the 90 degree bench with thedumbbells held upright

on thethighs. The lif ter should use the thighsto kick thedumbbells up to the

shoulders. Alternatively thespotter can assistthelifter in getting the

dumbbells to this position. The torso should be upright and th e tail should be all

theway to theback of thebench. The dum bbel ls can be held like a barbell

with thepalms facing away from thelifter. Alternatively,thelifter can turn

their palms inward slightly or have themturnedin entirely so that thepalms

are facing each other.

Movement:Press thedumbbells forcefully, but under control, to a position

overhead. At thetop,thearms should be straight and th e torsoerect. Do not

lean backwards or arch theback excessively when pressing. Pause at thetop,

and thenslowly lower thebar back to thestarting positionat theshoulders.

The dumbbells can come towardseach otherwhile pressing. Care must be

taken not to bang thedumbbells into each other,which may result in a loss of

Pull-Ups

StartingPosition:Grasp thebar with an overhand grip, palms facing away

from thebody. The hand s should be evenly spaced and should er width apart.

Movement:Begin theexercise with thearms straight. Pull thechin over the

bar, attempt to touchthechestto it, pause briefly at thetop and lowe r the

body slowly until thearms are straight. Do not kick or swing thelegs.


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SideRaise

StartingPosition:Begin with arms hanging by theside of thebody, thumbs

pointedstraight ahead.

Movement:Witharms straight, but notlocked at theelbow, raise thearms out

to theside until hands are parallel with theshoulders. Pause at thetopand

lower weight. Do not rest at thebottom. Do not swing theweight at thetop.

One Legged Squat

StartingPosition:Placetheback foot on a bench with thefront leg out.Hold

dumbbells in bothhands. The fr on tleg should be outfar enough so that the

shin will be perpendicular to theground in thebottomposition.

Movement:Withtheupper torsovertical, chestout,chin up, loweryourself until

thethighof thefront leg is parallel to theground. The back leg should be bent.

Down slow, pause at thebottom and kee p up under control. At thetop, the

front leg should not be locked out.


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45 DegreeLunge

StartingPosition:Withbarbell, place thebar on your back as if you were

squatting;standingstraight up. Withdumbbells, standstraight up with

dumbbells in hand at theside.

Movement:Eitherfoot first, lunge at a 45 Degree angle to either side. Bend the

leg until it is parallel to thefloor. Keep thetorsonear vertical throughout the

rep, chestout,chin up. Stepoutfar enough so that at thebottomtheshin is

perpendicular to thefloor. Stand up straight thenstepout thesame way withtheoppositeleg.

BicycleSit-Up

Movement:Lie flat on thefloor with your lower back pressed to theground. Put

your hands beside your head. Bring knees up to about45-degree angle and

slowly go through a bicycle pedal motion.Touch your left elbow to your right

knee, thenyour right elbow to your left knee.


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SeatedRearDelts

StartingPosition:Withdumbbells in hand, sit on theedge of thebench, chest

to knees and arms straight down.

Movement:Keeping your chestto knees, raise arms to theside; squeezing

your rear delts and tra pez ius muscles. Explosive up, slowly down. Keep

movementsunder control.

FarmerWalksMovement:Simply grab and hol d ontoweightsin each hand, and wal k for

distance.

UpwardDogLegFire

StartingPosition:Player starts off on all fours, with left leg raised straight in

theair.

Movement:Upon coachs signal, player fires his extendedleg forward in a

kneeing motion as far forward as possible. Raisealternate foot, and repeat

process.


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Dead Man Hangs

Movement:Player holds onto a small sectionof pull-upbar in thefetal position

as long as he possibly can, until he falls off.

Diamond Push-Ups

StartingPosition:Getin normal pushup position;Move bothof your hands

under your chest and mak ea pyramid-likewith your hands. Your pointing

fingers should touch and your thumbshould touch on thebottomwhich forms

a pyramid, also known as a diamond to most.

Movement:Lower yourself to where your chesttouchesyour hands, and thenpush yourself back up to starting position.


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Dips

StartingPosition:Begin at thetop,elbows locked, feet off theground, chest

out and th e eyes focused straight ahead.

Movement:Lower thebody by bendingat theelbow and sho uld er joint until

triceps are parallel to thefloor. Move up and down under control and slowly.

Come all theway until thearms are straight. Do notlet thefeet touchthe

ground. Attach extra weight to thewaist once therequired number of reps

can be completed.

UprightRows

StartingPosition:Grasp bar with shoulder width or slightly narrower

overhand grip.

Movements:Pull bar to neck with elbows leading. Allow wrists to flex as bar

rises. Lower and re pe at .


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Forward Lunges

Movement:Hold Dumbbells in bothhands; and bar on theback like you aresquatting.Stepout with theright foot and ben dtheright leg until it is parallel

to thefloor. Keep thetorsonear vertical throughouttherep, chestout,chin

up. Stepoutfar enough so that at thebottomtheshin is perpendicular to the

floor. Stand up straight thenstepoutwith theleft foot, and repeat alternating

legs.

Hang Cleans

StartingPosition:Standwithbarbell with over hand grip slightly wider thanshoulder width.Bend knees and hips so barbell

touchesmid-thigh;shoulders over thebar with theback arched. Arms are

straight with elbows pointedalong thebar.

Movement:Jump upward extendingthebody. Shrug theshoulders and pul lthe

barbell upward with thearms allowing theelbows to flex outto thesides,

keeping thebar close to thebody. Aggressively pull thebody under thebar,

rotating theelbows around thebar. Catchthebar on theshoulders while

moving into a squatposition.Hitting thebottomof thesquat,standup

immediately


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Incline Bench

StartingPosition:Lie supine on incline bench. Dismountbarbell from rack

over theupper chestusing a wide oblique overhand grip.

Movement:Lower weightto upper chest.Press bar until arms are extended.

Repeat

Keannas

StartingPosition: Lay fla t on your back with legs raised a foot off theground.

Movement:Bring legs forward to your head, reaching forward with arms and

raising back off theground until knees meetchest.

Killers

Movement:Withback flat on theground and arms outto theside, raise legs 6

inches off of theground and hold in that positionfor allotted time assigned bythecoach.


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Lat Pulldowns

StartingPosition:Grasp cable bar with a wide grip. Sitwith thighs

under supports.

Movement:Pull down cable bar to upper chest.Returnslowly until arms

and sho ul der s are fully extended.

InclineRearDelt

StartingPosition:Withdumbbells in hand, sit facing theback of thebench(Which is at an incline), arms straight down.

Movement:Keeping your chestto knees, raise arms to theside; squeezing

your rear delts and tra pez ius muscles. Explosive up, slowly down. Keep

movementsunder control.


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Leg Curls

StartingPosition:Adjusttheseatto allow for a full range of motion and so the

back does not arch excessively. Lay fac e down on themachine.

Movement:Explode curling theheels towardstherear end, pause in the

contracted position.Slowly (countof 10) lettheweight down to resting

position.Repeat.

Leg Extension

StartingPosition:Adjusttheseatto allow full range of motionin your legs. Sit

uprightin seat.

Movement:Explode legs up, pausingat thetop, and the n slowly (countof 10)

lowering theweight back to thestart position.Repeat.


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MR Ankle

Movement: One player sits on bench with ankles hanging off edge. Partner

grabs theplayers toes and does either:hold toesforward, forcing thesitting

player to pull toestowardshim; press thebottomof toes,making the sitting

player press away from himself; hold ankle at either side of thefoot, making

theplayer twist his foot againstthepressure.

Man. Resistance Front Raise

Movement: Partner holds lifters hands down to the front, forcing lifter to raise

arms against resistance. Once at top, partner presses down more, while lifter

tries to keep arms raised for a 10count.

Man. Resistance Neck

StartingPosition:Lifter lies on a bench, either on his chest,right side or left

side.

Movement:Partnerplaces hand on either back of head, left/rightside of head.

Partnerresists themovementof thelifters neck, both up and down.


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Man. Resistance Side Raises

Movement:Partnerholds lifters hands down at theside, forcing lifter to raise

arms againstresistance.Once at top,partnerpresses down more, while lifter

tries to keep arms raised for a 10 count

Push Press

StartingPosition:Gripthebar at shoulder width or slightly wider, thumbswrapped around thebar, hands evenly spaced. Begin theexercise with thebar

on theupper chest.Keep theelbows under thebar, and the torsoerect and

tight. Eyes face straight ahead. Keep thefeet flat and soli dunderneaththe

body, slightly wider thanshoulder width.

Movements:Begin themovementwith a slight bend of theknees. Use th e

strengthof thelegs, shoulders and arms to forcefully press theweight

overhead. As thebar passes theeyes, slowly push thehead throughto keep

thetorsoerect. Do notlean backwards when pressing. Pause at thetop

before lowering thebarbell back to theshoulders slowly.


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ReverseShrug

StartingPosition:Standin front of thebar, facing away from it. Gripthebar

behind your back, slightly more thanshoulder width apart.

Movements:Lift your shoulders up, squeezing your trapeziusmuscles at the

top.Lower slowly, repeat.

Romanian Dead Lift

StartingPosition: Place hands in an overhand grip slightly wider than shoulder

width. Align thefeet under thearmpits.At thetop,slightly bend theknees and

tilt thepelvis so therear end is extended.Retractshoulder blades.

Movement:Whilekeeping theback flat, chestout, and hea dup, tilt overwith the

bar travelingdown thelegs until thechestis parallel to thefloor. Keep the

same slight bend in theknee throughtheentire movement.Keep therear end

high and pus hthehips back. Weightshould be on theheels. Returnto thetop

under control and rep eat . Do notround theback during themovement!Onlygo

down as far as parallel. The movem ent is all in thehips.


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Shrugs

Movement: Grab dumbbells in each hand. Lift your shoulders up, squeezing

your trapeziusmuscles at thetop.Lower slowly, repeat.

Side Lunges

StartingPosition:Withdumbbells, hold one in each hand at your sides. With

Barbell, hold on back like youre squatting.

Movements:Simply take a large stepto theside; bending theleg you ste ppe d

with till its parallel,thenpushing yourself back up. Alternatesides.


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Side Bridge/Front Bridge

Position/Movement:SideBridge: Prop yourself up on your side, holding

yourself up with your bottomarm, without letting anythingbutyour arm and

foot touchthefloor. Hold until coach says stop.

FrontBridge: Prop yourself up on your stomach,with both arms under you,

forearms on theground. Keep a flat back, letting only your toes and for ear ms

touchtheground. Hold until coach says stop.

Bar Twists

Position/Movement:Hold bar on back like you are going tosquat.Simplytorqueyour abs and hi ps in alternating directions.


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Straight Leg Deadlift

StartingPosition:Standwith a shoulder width or narrowerstance on shallow

platformwith feet flat beneathbar. Bend knees and bend over with lower back

straight. Grasp barbell with a shoulder width overhand or mixed grip; shoulder

width or slightly wider.

Lift weightto standingposition.Movement:Withknees straight, lower bar towardthetopof the feet by

bending hips. After hips canno

longer flex, bendwaist

as bar approaches top

of feet.Lift bar by extendingwaist and hip until standingupright.Pull

shoulders back slightly if rounded.

Squats

StartingPosition:Positionthebar on thetrapeziusmuscles. Adjusthands

comfortably,wider thanshoulder width. Lift thebar off therack and take one step

back. Positionyour feet slightly wider thanshoulder width and fl arethe

toesout at a 45 degree angle. Legs should be wide enough to allow to squat

at a proper depthbutnot toowide so that theknees come inward when

squatting.

Movement:Keep heels flat on thefloor, chestout and chi nup. Begin thedescent by flexing at thehips, sticking therear end ou t slightly and bending

theknees. Keep thehead up and chest outthroughoutthemovement.Squat


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until thethighsare parallel to thefloor. Do not bounce in thebottom.Rise

fromthebottompositionforcefully but under control. Imagine pushing the

heels throughthefloor. The shoul ders mustrise before thehips so that the

body staysin thecorrect position. The bac k should be flat butangled forward

slightly. Raisethehips and ches t at thesame time.Slow down near thetopto

maintaincontrol. Settleat thetop,take a couple of breaths and perf orm

anotherrep.

Step-Ups

StartingPosition: Use a box that allows thefront leg to be bentat 90degrees.

Place front leg on thetopof box with foot flat. Staytall with chestoutand

chin up.

Movement:Using predominantlythefront leg, drive up ontothebox keeping

theupper torsovertical with thechestout chin up. Slowly returntheback leg

to thefloor and repeat . The reps can also be done with alternating the up leg.

Simply switch theleg that remains up every rep.

Wall Sits

Movements:Sit with back flat againstwall, legs at 90 degrees, arms straight

out.


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Superman

Position: Lay fla ton stomach.

Movement:Lift your arms and leg sup, mockingtheimage of superman flying.

Squeeze lower back, lower arms and legs , repeat.

ToeTouches

Movement: Lay on back with legs straight up in theair. Lift your upperbody

and touc h your toes.Repeat.

V- Ups

Movements: Lay on back, sit up and bring your legs straight up, makingyour

body look like a V from theside view. Repeat.


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Griffin Football

Functional

Flexibility


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I hatedevery minuteof the

training,butI told myself dont

quit. Suffer now and l ivethe

rest of my lifeas a champion.

"The man who can drive himself

furtheronce theeffort gets

painful is the one who will win"


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Griffin Football

Griffin FlexibilityTraining

Flexibilityis a termused to define range of motion. When

undergoing a stretching program thefollowing strategiesshould

be adhered to:

Dynamic Warm-up- It is importantto raise

themuscle temperaturebefore stretching.

A Dynamic Warm-up is importantbecause it

notonly raises your core temperaturebutit

trains your body for thebase movements

you will use infootball. Those who

maximize theirdynamic warm-upwill be

fasterthat thosewho dont.

Stretch-Begin with a slow pre-stretchthat

ads onl y slight tensionto themuscles.

This positionshould be held for 10 seconds

while themuscle accommodatestension.

Then ad more tensionto thestretch but

never enough to cause moderatepain.

PostStretch- The pos t stretch is where you

will see the greatestimprovementin your

flexibility. Your muscles are already tired

and th is will allow you togetfurtherinto the

stretch. This will also help your recovery.

The range of muscles involved is dictated and dev elo ped by the

activity you per fo rm .

You are interestedin developing functional flexibility. When

you inc rease therange of motionof ajoint you wan t to also


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increase thestrengthof themuscles in thenew range of motion.

If you proper ly strengthen a muscle, you will increase its flexibility.

A properly designed strengthprogram should increase an

athletesflexibility

Tips to remember when Stretching

MAKE SURE TO WARM UP before

stretch

DO NOT BOUNCE whenyou stretch

STRETCH BEFORE AND AFTER

WORKOUTS

MAKE SURE YOU STRETCH ALL BODY

PARTS

PERFORM EACH STRETCH WITH

PROPER TECHNIQUE

HOLD EACH STRETCH

STRETCH UNTILYOU FEEL LIGHTTENSION

STRETCH WITHA PARTNER when

excessive tightnessis evidentand

extra stretching is needed.


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GRIFFIN PRE-WORKOUT ROUTINE

WARM-UP: Dynamic Warm-up

PRE-STRETCH: Hold each Stretchfor 3O seconds, thefirst 10seconds light tension. The last20 seconds moderatetension

POST-STRETCH: Hold each Stretchfor 30 seconds, thefirst 10

seconds moderatetension. The las t20 seconds heavy tension.

YOGA: Even thoughthis is notpartof our lifting program this is

somethingthat every player who wantsto be greatshould do.

We have time restraints that we have to follow so this is not

included in our program. HOWEVER; A GreatPlayer should spend15 minutesafter each workoutwith Yoga poses and stretchesor

3 - 30 minutesessions apartfrom workout. There are many Yoga

programs available online for free. Althoughthereare different

typesif you choose yoga program to increase flexibility any ofthe

extra work will pay div idends . You wi ll become a more athletic

player in all aspectsof your game as you spendtime doing this.

The fo llowin g are examples of thestretches and dynamic warm- up

that we do at SetonHill University.

Dynamic Warm-up

Frequency- Before each activity session

Duration- 10 minutes

Start Exercise G o 10 Yards Jog through 10 yards, turn around andrepeat the same exercise.


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CorrectStartingStancefor Dynamic Warm-up

1. High Knee

2. Butt Kicks


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3. A Skip

4. B Skip

5. Carioca


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6. Shuffle

7. RussianKicks

8. Bear Crawl


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StaticStretch

Frequency- Before each activity session

Hold each stretch for 30 seconds each

1. FeetTogether

2. Spread to the Right/Left


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3. Spread Middle

4. GroinStretch to the Right/Left

5. Hip Flexor Right/Left


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6. Quad StretchRight/Left

7. CradleRight/Left

8. Lay It BackRight/Left


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9. Piriformis Right/Left

10. Roll and Pull Right/Left


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Griffin Football

FOOTBALL

Speed Training


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The qualityof a

Persons life is in

direct proportionto

their commitmentto

excellence,

regardless of their

field of endeavor.

- Vince Lombardi


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Speed Explanation

Speed is therate of motion,or equivalentlytherate of change of

distance.

FOOTBALL speed is therate of motionor change of distanceas

you react to changing situations ON THE FOOTBALLFIELD.

A. Speed can be taught

B. Speed is developed while changing body

movements on therun

C. Speed developmentis notform running

D. Speed vocabulary: There are a number of

key words, which reinforce our training

techniques and wil l help you withon the field

speed development. Our Strengthand

Conditioningprogram incorporatesthese

fundamentalsinto our program.

RUNNING MECHANICS

UPPER BODY

1. PINCH- Emphasizerotating arms at

shoulders straight ahead and not side

to side. The action of theright arm

effects theleft arm and viceversa.

2. FOCUS- Keep eyes straight ahead on

a horizontalplain, do notlean head

forward or back, this hinders speed

3. FIX- Maintain an arm angle of 90

degrees. (Elbowjoint)


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4. ROTATE- Swing thearms throughthe

shoulder area. Remember to keep

arms fixed at 90 degrees.

5. LOW- The posi ti on of thehands must go

throughthepocketbelow thehip andpast thebutt.

6. PULL- The har d downward and

backward action of thearm, from the

chestheight,throughthepocket,

below thehip and past thebutt.

7. LOCKOUT- The freeze positionof the

upper arm occurs with theshoulderdown and the hand pastthebutt.

8. CHOKE- The forward swing of the

hands stoppingat thesternumlevel.

9. CRACKDOWN- Just like thetoesof the

foot pointingto theground in a

downward action while running, we

wantthehand and knuckles of the handto crackdown at thewristjoint

- as if you are cracking a whip - to

put as much force down into the

ground as possible.

10. HAMMER- Aggressive speed

downward. Point you knuck les to the

ground and extend your wrist.

11. SQUEEZE- Keep your arms close to

your torso. Avoid creatingspace

betweenyours arms and uppe r body.


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LOWER BODY

1. HANG- Create and ma int ain a 90 degree angle

at theknee in the recovery phase. Your leg

should be inactive from theknee down. Lead

with your knee. Keep your foot and forelegdown and under your knee. When the 90 degree

angle is lost, the leg slows up.

2. PUNCH- Drive your knee outand forward,

not up, on your initial movementfrom the

ground. A forward and upward knee

action rotates thehips to cover more

ground.

3. SNAP- Pull your foot down and backunder the

hip in therecovery phase. Any timethefoot

hits ahead of the hip forward momentumis

broken.

4. LIFT- Run tallas if someone where measuring

your height. The lif toccurs after thefirst ten

yards of the

40, intheopen field.

E. Speed train progressively

1. speed

2. speed

3. speed

4. Full speed

F. Qualityis more importantthanquantity

G. Train in speed distancesthat apply to game situations, 20 to

50 yards


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H. When applying principles always start of fresh

I. Utilizeset principle

1. Initial stages, 2 sets, 5 reps, 40 yds

2. Increase to 3 setswhen thefirst two setsarerun without a drop off in time or tech

3. The maximum goal is 5 repetitionsper set,3

setsper session, 40 yds at full speed. Full

recovery is necessary

I. Speed stance

1. PointStance

2. Distancefrom back foot to front door = 1 feet3. Bothfeet should be pointingstraight

4. Place theground hand directly under shoulder

5. Scrape down hand to a lock, do notlift

6. Punch towarddestination, do notpunch up

7. Focus forward with theunderstandingthat the

focus of theeyes change

8. The free arm should be kept high, at a 90-degree

angle, thelockout position

9. All of theweightshould be on thefront leg anddown hand

10. Use thethighof thefront leg as a spring


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Interval Training

Since football is played in bothshort and longdistances, we

will incorporatesprintsthat involve longer yardage. These

sprintswill help keep up your cardiovascular endurance, allowingyou to perform at a high level throughoutthegame. There are a lot

of players that can run fast in thefirst quarter. WE WILL

PLAY WITH GUYS TH AT CAN RUN ALL DA Y LONG!

The demands of anaerobic conditioningare bestmetby

interval training. Because of theintensity, it can only be

continuedfor shortperiods of time that must be followed by rest.

An athlete's interval trainingshould use 35/4 REST/RUN as

theratio betweeneach sprint. The tim e of each sprint should be

recorded and com pared to previous workouts. The first week of

training you may find yourself running 6 intervalsin the prescribed

time. The next week you may have improved to 7 intervalswithin

theprescribed time.

The inter val test will be administeredupon reportingto

camp. The purpose of thetest is to evaluateyour anaerobicendurance that is your ability to sustainnext to maximal effort

for a series of repeatedsprintswithout significant drop in

performance.

The fol low ing page will outlinedifferent intervals and howit is

incorporatedin our program


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ANAEROBIC CONDITIONING

Interval Training

All conditioningphases are based on theinterval training

principle.

Periods of work followed by a period of rest and recovery. Somework boutsare longer and more general, while mostof thework

boutsare short and intense .

The phases include:

General anaerobic endurance work: (gassers, Long Shuttles,etc.)

Work Bout:15-60 seconds

RestInterval: 45 seconds - 3:00

Agility Training: 6-10 dr il ls 2 each 12-20 Drills See WORKOUTSECTION

Work Bout: 5-8 seconds

RestInterval:20-35 seconds

Quickness training: 2 quickness sequences: See WORKOUT

SECTION


RestInterval:10-25 seconds

ShortSprints:10-80 yards

Work Bout: 3-10 secondsRest

Interval:20-35 seconds

PositioningConditioning: See WORKOUTSECTION


RestInterval: 25 seconds

PositionGroupingsSkill: Wr, Db, Rb, Qb

Big Skill: Te, Fb, Lb, K

Line: Ol,Dl


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General Anaerobic Prescribed Times

Gassers: Width4x

Work IntervalsRestIntervals

Skill 35 sec 1:45Big Skill 37 sec 2:00

D Line 39 sec 2:00

O Line 40 sec 2:00

Gassers: Width2x


Skill 14 sec 42 sec

Big Skill 15 sec 45 secD Line 17 sec 48 sec

O Line 18 sec 50 sec

300 Yd shuttles: 3 x 100


Skill 48 sec 2:30

Big Skill 51 sec 2:45

D Line 54 sec 2:50O Line 56 sec 3:00

300 Yd shuttles: 50 x 6

` Work IntervalsRestIntervals

Skill 55 sec 3:00


D Line 62 sec 3:20

O Line 65 sec 3:30

200 Yd Shuttles 2 x 100


Skill 32 sec 1:30


D Line 36 sec 1:50

O Line 38 sec 2:00


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Skill 14 sec 42 sec

Big Skill 15 sec 45 sec

D Line 17 sec 48 sec


110s

Conditioning80s


Skill 10 sec 40 sec


D Line 13 sec 40 sec


Conditioning60s


Skill 8 sec 30 sec


D Line 9.5 sec 30 sec


Conditioning40s


Skill 5.0 sec 25 sec

Big Skill 5.5 sec 25 sec

D Line 6.0 sec 25 sec

O Line 6.5 sec 25 sec


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600 yard shuttle

THE TEST (FOR SUMMER CAMP)

600 YARD SHUTTLETEST ORGANIZATION

1. Athletebegins on the 20 yard line and runs to theopposite

20 yard line. (this is a distanceof 60 yards= 1 length).

2. The athlete repeatsthis until 5 lengthsare completed(20

yard line to 20 yard line).

3. The athlete musttouchhis foot to the 20 yard line beforechanging direction.

4. Athletefinishes on theopposite 20 yard line from where he

started. Totaldistancecovered is 300 yards.

5. The athletestime is recorded and rounded down to the

nearest .5 seconds.

6. The athlete gets 1 minute 45 second rest.

7. Procedure is repeatedwith athlete starting at thesame 20

yard line where he finished.

8. After the 5 lengthsare completed,theathletestime isrecorded. (Totaldistancecovered is 600 yards300 yards

+ 300 yards)

9. The time is rounded down to thenearest .5 seconds and

combined with thescore thefirst heat.

Time mustequal or better positiongroup goals listed.

Group Goals: WR/DB: 96 SECONDS

QB/RB/P/K: 100 SECONDSLB/TE: 104 SECONDS

DL: 110 SECONDS

OL: 114 SECONDS


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FOOTBALL

Quickness and Agility


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If 99.9% is Good Enough, Then . . . . . . . . . . . . . . . . . . . .

26,000 Surgeries will be botched

158,400,000 Checks will be deducted from wrong accounts

69,063,840,000 Phone calls by telecommunication services will be misplaced

2,488,200 Books shipped with wrong covers

114,500 Mismatched pairs of shoes will be shipped per year

18,322 Pieces of mail will be mishandled per hour

2,000,000 Documents will be lost by the IRS this year

315 Entries in Websters Dictionary will be misspelled

5.5 million Cases of soft drinks produced will be flat

291 Pacemaker operations will be performed incorrectly

20,000 Incorrect drug prescriptions will be written this year

EVERY DETAIL COUNTS


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AgilityTraining

Agility can be defined as thebodys ability to change directionswhile

maintaining good control without decreasing speed.

These quick rapid movementsinvolve deceleration and acce lera tion .Reaction

time,awareness in space, balance, and coordin ation are all involved in agility

training.All movementpatternssuch as forward running, backward running,

lateral running and othe r movementdrills as skipping, hopping, jumping, etc.are also involved in agility training.

Agility drills can be performed in theform of cone drills, shuttle runs,

reaction drills, movementruns, agile bag dril ls etc.

Footballis not a straight line game. It is a game of angles, acceleration,

changing gears, and reacti on .

Agility Warm- Up

It is very importantto properly warm up thebody before attempting any

fast , quick change of direction movements.

Footwear

It is extremelyimportantto perform agility trainingwith theproper footwear.

Be sure to wear ankle supportedshoes. If performing agilities on grass, spikes

are a must.Ankle braces or tapingis also a good idea

MovementDrills

All agility drills will involve thefollowing movementpatterns.These movementpatternsmustbe

masteredprior to intenseagility training. Be sure to perform all movementdrills in a good

reactive athletic position.

1. STATIONARY ARM ACTION: Sit on theground or standin place. Withtheelbows locked at 90

degrees, hands relaxed, and goodposture,drive theelbows back so thehands go pastthebutt.

On theupswing of thearms, thehands should not go abovetheshoulders.

2. HIP ABDUCTION: Lie on your side with thelegs straight and th e body in line. Drive thetopleg

away from theground as high as possible, and thenreturn.Repeatwith theotherleg.

3. DECELERATORS: Run forward at 50-75%, every 5 yards drop hips and bu zz f eet at line for 2-3

seconds, and thenproceed to thenext 5yd inc rem ent .

4. FAST FEET: Bend at thewaist with arms hanging down in front of body. Buzz feetas quick as

possible while slowly moving forward. Buzz fee t for 10yds, thenacceleratefor 10 yds.

5. 360 HI GH KNEE: High Knee for 5 yds then perform full rotation high knee. Repeatevery 5

yards

6. 360 ONE HAND: Sprint a total of 20 yards. Every 5 yards drop hips plant hand and rota te on

hand 360 degrees.


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Bag Dril ls - bag dr il ls are a useful device when working on foot speed and

quickness. The bags used are 1x1x3 and are placed between 18 and 24 inches

apart.Each line should have a total of 6 bags with a starting cone set 5 yards

before thefirst bag and a finish cone set 5 yards away from thelast bag. Some

examples of drills used are:

DESCRIPTION EXAMPLE

Single Leg High Knees Sprintto thefirst

bag. By using an

exaggeratedstride,

stepdirectly over

the bag placing one

foot in between

each bag. Make sureto raise your knee

high enough so that

your foot travels

over the bag and not

around it. Always

keep a good, upright

position.After

reaching thelast

bag sprint throughthefinish line.

1 foot 1 foot


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DoubleLeg Chop Sprintto thefirst bag. Stepdirectly over

the bag making sure to stutter-step with

bothfeet

before moving to the next bag. Keep

yourself in a good

uprightpositionwhile focusing on

quickness with your

feet.Sprintthrough

thefinish after the

last bag.

Lateral High Knee Sprintto thefirstbag. When you

reach thefirst bag,

quarterpivotto the

left. Stepover the

bag laterally

(keeping your

shoulders square)

with your right foot

by raising thekneeto thefront and

steppingoutto the

side. Follow with

theleft foot bringing

bothfeet together.

After finishing the

last bag, turn and

sprint throughthe

finish. Repeatin theoppositedirection.

bothfeet bothfeet


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In & OutDrill Startingwith thefirst bag to your right

and your toesat thefront edge of the

bag, back peddle to therear of thebag

keeping theshoulders square and hips

low. Once reaching the end of thebag

move laterally to thenext bag andsprint forward. Keep moving in an S

fashion until reaching thefinal bag. At

thelast bag, turn and sprint.Repeat

thein oppositedirection.

Cadillac Startingwith thefirst bag to your right

and your toesat theedge of thebag.Move to your right by performing a

Lateral High Knee keeping the

shoulders square. Once you reach the

third bag, allow only your right foot to

travel over thebag. Once your right

foothits theground, plant,push off,

andbegin moving back to your left.

ContinuetheLateralHigh Knee (now

moving tothe

left) until reaching thefirst bag. At thefirst bag, allow only

your left foot to travel over thebag.

Once your left foot hits theground,

plant,push off, and begin moving back

to your right. Continueagain until

reaching thethird bag. Once you reach

thethird bag, allow only your right foo

to travel over thebag. Once your right

foot hits theground, plant,push off in

slightly forward direction so that the

bags will be outof your path.Sprint

back to your starting cone. Repeat in

theoppositedirection.


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Cone Drillscone drills are an excellent way to work on speed and

change of direction.These drills can be performed anywhere, however,

theywill be mosteffective on thefootball field. This

will ensure that you are familiar with theplaying surface of real life

gamesituations, and will helpyou executethedrills more

specifically and effectively

Pro AgilityObjectives: Improve athletic ability and body coordination during sudden change ofdirectionDirections:

1. Measure out a 10 yard area with 5 yard increments2. Start from a three-point stance, facing the timer, with your feet straddling the 5-yard line and your right hand touching line 1.3. Turn and sprint 5 yards to the right; touch line 3 with your right hand.4. Turn and sprint back 10 yards and touch line 2 with your left hand.5. Finally sprint through the starting line

Always turn towards the timer when making cuts.Keep hips low in turns

***You will be tested in this drill when reporting to camp

Line 2 Line 1 Line 3TIMER

START

FINISH5 yards 5 yards

L-TestObjectives: Improvement of agility and change of direction

Directions:1. Place two cones 5 yards apart from each other2. At the second cone place another cone 5 yards apart perpendicular to thesecond cone3. Begin the L-test at the first cone, sprint to the second cone and touch the linethen return to the starting cone and touch the line next to the cone4. After touching the starting line sprint around the second cone and circle the thirdcone5. Once you have circled the third cone sprint around the second cone and returnto the starting line

Cone 2 Cone 3

5 yds

Starting Point Cone 1


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Wildcat AgilityObjectives: To improve foot quickness and change of directionDirections:

1. Set up cones five yards apart length way and 1 yard apart the in width, asillustrated in the figure below2. Start in a bunch start on the first line, sprint to the first cone and make a righthand turn3. Return to the starting line; go around the second cone with a left hand turn4. Run to the five yard line and touch it with your fingers, then backpedal across thestarting line to the finish5. Do not knock the cones over and keep your hips low when backpedaling andturning the corners

5 YARDS BACKPEDAL

START

Zig-Zag Run: Layout 10 cones in a straight line 1 yard apart. For the forward

run, start on either side of the 1st cone. Step across the line tothe other side with your inside foot followed by your outsidefoot. Your feet have now changed alignment and continue thepattern with an inside foot lead. **For the lateral run, standnext to the cones facing them, but just behind the first cone.Lead with your inside foot forward & up, followed by the otherfoot. Follow the same pattern, but now step back behind the3rd cone. Be sure to work in both directions.

Forward:

Start 1 yardFacing

Lateral:Start

Facing


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3 and 4 Cone Drills-There is a number of 3 and 4 cone drills used

here at SetonHill University..Ratherthanlist themall for you, we

will give you a few examples. All of which, though,are used for

speed and agi lit ytraining.Make sure, no matter whatdrill you use,

that you train at thehighestintensity possible.

3 CONE DRILL

These drills will help you withaccelerationand change of

direction.Setthesecones up roughly

10-15 yards apart.Examples of drills used are:

Sprint/Sprint/Sprint

Back Peddle/Shuffle/Sprint

Sprint/Sprint/BackPeddle

Shuffle/Shuffle/BackPeddle

Sprint/BackPeddle/Sprint

Sprint/Shuffle/Back Peddle

Remember to always finish throughthestarting

point.

4 CONE DRILL

These drills will help you withaccelerationand change of

direction.Setthesecones up roughly

10-15 yards apart.Examples of drills used are:

Sprint/Shuffle/BackPeddle/Shuffle Sprint/Carioca/Back

Peddle/Carioca Sprint/Sprint/Shuffle/BackPeddle

Shuffle/Sprint/Sprint/BackPeddle

Shuffle/Carioca/Shuffle/CariocaRemember to always finish throughthestarting point


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Plus TestObjectives: Improvement of hip level, change of direction, and agilityDirections:

1. Place 5 cones 5 yards apart as shown in the diagram below.2. Start at the right of cone 1. Sprint forward to the front of the middle cone.3. Sink hips and shuffle to your left.4. Back pedal to the back of the middle cone

5. Shuffle to the right side of cone 2.6. Sprint to the front to the front of cone 2,7. Shuffle (facing the same direction you started) to the left of cone 3.8. Backpedal to the back of cone 3.9. Shuffle to the right of the middle cone.

10. Sprint forward to the right of cone 4.11. Shuffle to the left of cone 4.

12. Backpedal through the back of cone 1.

Cone 4

Cone 3 Cone 2

Cone 1

Figure 8: Layout 2 cones in a straight line 5-8 yards apart. Stand onthe side of a cone facing the other. Sprint to the opposite sideof the other cone. Do a tight 180 turn and run to theopposite side of the cone you started at. Finish by completingthe 8 with a 180 turn.

Start

5-8 yards

You may also use hoops or large circles to run around(DL run the circles drill)


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THE GATE DRILL

Begin in your football stance according to your designated position (guard,linebacker, etc). you are going to pull laterally 5 yards while drop-stepping 2 yards.You then go around a cone, turn and run 10 yards over two bags, one at 4 yardsand one at 6 yards. At 10 yards, you touch a line (with your foot), return over thebags to a line, plant, and burst out 5 yards at an angle.

This is the angle at which the athlete must make the judgment. The Gate Drillshould be performed eight total times, four to the right and for to left, in an eight-minute period. Cole has five players perform the drill at the same time. Since thedrill takes seven to 10 seconds to complete and Cole sends the next player after10 seconds, it works out to a 5:1 recovery to work ratio. That is, 10 seconds for thedrill and 50 seconds to recover.


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FOOTBALL

Plyometrics


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PLYOMETRIC TRAINING

Plyometricsis thetermnow applied to exercises that have their

rootsin Soviettrainingmethods.This methodwas originally

known as "shock" training and was invented by Yuri

Verkhoshansky in theSovietUnion. Interest in this training

increased during theearly 1970s as EastEuropean athletes

emerged as powers on theworld sportscene.

As theEasternbloc countriesbegan to produce superior athletes

in such sports as track and fi eld, gymnastics, and we ight lifting, the

mystiqueof their success began to center on their training

methods.Plyometrictrainingrapidly became known to coaches

and athletes as a methodof trainingthat linked strengthwithspeed of movementto produce power. The exe rci ses became

essentialto athleteswho jumped, lifted, or threw.

The well known plyometrictrainingmethodsinvolve thelower

body and the resultsare oftennothingshortof miraculous. But

notmuch is written abouthow plyometrictrainingcan also

dramaticallyincrease strength,power, speed, and explosi venes s

in theupper body.

Ground Based Plyometrics

Guidelines

Who

Athletesthat can safely squat 1 timestheir body weightand

are in good physical conditioning.High level plyometricexercise

(repetitive bounding exercises) are notrecommended for those

that weigh more than 230 pounds

FrequencyThe ground based plyometricprogram should be utilizedin the

off and pre seasons. Workoutsshould be done 2 x weeks for no

longer than 6 weeks. These workoutsshould be avoided during

thein season and post season periods. No more than100

contacts in a session.

Form


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All exercises must be done with perfect form. Emphasisshould

always be on qualitynotquantity. Do each exercise explosively

butstayunder control and wit hin theconfines of thedrill. All

landing should be done softly, on theballs of thefeet and wit h

knees bent.Keep your head up, kneesbentin a good athleticposition.

Surface

The plyom etri c program should be done on a soft, level surface,

preferably a synthetic surface which has some give. Avoid doing

plyometricdrills on hard surfaces or where theground may be

uneven and uns afe.

Warm-up

Always warm-upthebody thoroughlybefore theplyometric

workout. See thewarm-up and stretching procedures outlinedinthis manual.

Volume

Pick two exercises per workout.Progress from lower impact

drills (level 1) to higher impactdrills (levels 2 ). Do notprogress

to anotherlevel if thecurrentlevel has notbeen mastered.

Progress from 2 setsto 3 or 4 sets.Keep thesetsshort(3-10

reps or 5-20 seconds).

Duration

Excluding warm-up,theplyometricworkoutshould nottakelonger than 10 minutes.

How do I fit ground based plyometricsinto theoverall workout

schedule?

The bes t time of theweek to do theseworkoutsis before lifting,

after an extensivewarm-upor on a day whereyou are not

strengthtraining.

Rest

Enough time betweenreps to duplicate a perfect rep. 2:00

minutesbetweensets.


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Upper Body Plyometrics

Guidelines

These exercises are to be done during theoff and pre season

trainingperiods. One or two workoutsper week are all that is

necessary or desirable. Care should be takento do these

exercises after an extensivewarm-up and upper body stretchingprogram. These drills could be incorporatedright into the

strengthtrainingworkout.

Volume

Pick 1 or 2 exercises and perform 2-4 setsof 5-20 reps of each.

Form

Emphasisshould be on qualitynotquantity.Every rep should be

done explosively butunder control within thecontext of thedrill.

Medicine Balls

All upper body plyometricexercises will involve some sort ofmedicine ball. The medicine balls will vary in weightfrom 2 lbs to

28 lbs. Beginners should use lighter weights.Always remember

never sacrifice safe form for more weight.

Rest

Minimal betweenreps, 1:00 betweensets.

ExplosiveStart

Upper Body Plyometrics

High Intensity

Explosive Pushups

In a regular pushup positiondescend down and pause for 3 seconds then

attempt to elevateyour body up into theair. You can also attempt to elevate

yourself on boxes. Perform 4-5 setsof 5-8 repetitions.

Explosive Pullups

Start outHangingin a pull up position. On command do a pull up as fast as

possible. Should be done fast enough so that your hands can briefly come off

of bar.

Explosive Stop

Upper Body Altitude Drop

Elevateyourself with your arms up in boxes in a push-up position.Drop off the

boxes, land on a padded surface on theground and attempt to absorb the


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impact.Bend your arms no more then range and do 3-4 reps of this per set.

Never increase thebox heightabove theheightthat allows you to land with

minimal arm bend.

Pull up altitude drop

Start out up in thepull up position. On command let your body fall and arms

straightened. Before your arms straightenout stopyour movement.Should

not fully extendyour arms.

Medicine Ball Explosive Training (Upper and Lower)

Ball Slams

Begin drill by holding theball overhead with arms extended.

Swing theball down and forward exploding it in theground as

hard and fast as possible.

Overhead Toss

Begin with Medicine ball in betweenlegs and in a squatposition.

On command throw medicine ball up and behind you as high and

far as possible.

SquatThrow

Begin with ball in front of chest and in squatposition. Extendup

and throw ball as high as possible. Letball hit ground and

repeat.

Super Core Explosive Training

Squat,throw,fall run- Begin drill with theball held at thechest.

Squatdown and extendlegs outwhile throwingtheball forward.


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1 2

5 4

Lower Body Plyometrics

High Intensity

Bounding- Start in a squatposition and explode up and out.

Land and reload starting in squatposition.

Tuck Jumps- Stand with feet shoulder width apart. Drop hip and

explode up. Bring knees to chest and grab bothhands.

Single Leg Skaters- Start on one foot and move vertical and side to

side at same time. Move in a 45% angle, land on one foot then

repeatimmediatelywith otherfoot.

DotDrills- dot drills are anotherexercise that we use to help with foot speed.These dotsare usually on pre-made mats,however, you can make your own dots

with pieces of tape.Place thetapemarks in a 2x2 X design with one dotdirectly in

thecenter.

DotDrills Drills used are:

1 FootDrills 2 FootDrills

1,2,3,2,1 (1,5),2,(3,4),2,(1,5)

5,2,4,2,5 5,2,1,2,5

1,2,5,2,1 1,2,4,3,2, 5

5,2,1,2,5

1,2,4,2,5

5,2,3,2,1

Lateral Cone/Line BoundingObjectives: Improve lateral footwork and quicknessDirections:1. Stand erect with feet parallel to line2. Jump laterally back and forth across the line or cone with both feet3. Landing should be with the balls of your feet on the ground4. As soon as you hit the ground explode right back up, spending as little time as possibleon the ground5. Movement should be done quickly and explosively

1

3


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85

Plyometric Training

Power Hops:1. At the starting line of a 15-yard area begin standing in an athletic stance feet shoulderwidth apart2. Perform a standing broad jump trying to cover as much distance as possible3. When landing set yourself and perform another broad4. Try and cover as much ground as possible with the fewest amount of reps as possible5. Once again focus on pumping the arms through on each rep

_________________________________________________________15 yards

One-Leg Power HopsObjectives: Develop horizontal power and accelerationDirections:

1. At the starting line of a 15 yard area begin standing an athletic stance and startingon one foot2. Perform a standing one foot broad jump trying to cover as much ground as possible3. When landing set yourself and perform another broad jump with the same foot

4. Try to cover as much ground as possible with the fewest amounts of reps as possible5. On the way back switch feet and perform the drill again

Focus on pumping the arms through each rep

10/10 HoppingObjectives: To develop explosive powerDirections:

1. Set up a 40 yard straight course with every 10 yards marked2. Hop for 10 yards on one leg, then switch legs and hop on the other leg for 10 yards.Concentrate on not spending much time on the ground between hops3. Continue alternating legs every 10 yards using good arm action

Squat JumpsObjectives: To develop explosiveness of the hips and legsDirections:

1. Squat downward and then jump upward into the air as high as possible2. Drop down to a full squat position and immediately jump upward3. Use the arms to assist in the take off, swinging them upward simultaneously

Tuck JumpsObjectives: To develop explosiveness of the hips and legsDirections:

1. Slightly lower the hips into squat depth for the countermovement2. Explode upward into the air exactly like the squat jump,

3. While in the air tuck the knees to the chest as high as possible.4. Again use the arms to assist in take off.

**The main difference between the squat jump and the tuck jump is the depth of squat, and the

tucking off the knees. On both be sure to attempt to get triple extension (ankles, knees, & hips

before jumping).


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86

Plyometric Training

Quick Feet Discriptors:

Alternating: Rotate both feet quickly. Stay facingthe same way, keeping your shoulders square.

Face

On & Off: Start with both on the line, then both off.

Scissors: Start out straddling the line, then drop onefoot behind and move one foot in front.Return back to the starting point and then crossover the other way.

Face

L

R

R

L

L

L

R

R

R

R

L

L


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87

Griffin Football

Summer Running

Program


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88

Tuesday IThursdayRun

Dynamic Warm-up x 20 yards Speed Development (Form)

Dynamic Movement Stretch FormRun Upper

High Knee I Both legs down

Butt Kicks I Right/Left/Middle

A Skip I R/LGroin B

Skip I R/LFlexor

Carioca I Buddah

RussianKicks I Piritormis

Frankenstein I LyingLeg Across

Knees to Chest I Hurdler

Lunges I R/LQuad

Bear CrawlFront/Back

Bear CrawlSide/Side

Seated Arm Swings 2 sets 30 sec.

WalkingArms 4 sets 20 yards

Stance and Starts (Teach)

Ground starts 4 sets 20 yards

Stance and Starts L. sets 20 yards

Power Agility

TirePush4 reps 20 yards

ResistanceRun 4 reps20 yards+ 20 finish

Cone Drilll Pick 2 (4 reps each set)

Wave Drill 2 sets of 30+ seconds

Station Specific Warm-up

PIyometries

Movement Drills 2 x 20 yards Dots 2 setsof 30 seconds

Line Drills 4 setsof 15seconds

Boxes

Knee drive 2 sets 15seconds

Scissors 2 set 15seconds

Back pedal

Tapioca

3GO HighKnee

Decelerators

Deceleratorslinetouches

Conditioning

Athleticism BigTire Flip (fieldand back)

300 yard shuttle1/2 run testSpeed Ladders 6 ex.

Front/Side/BackCrabbing 2 sets 1min

Bounding 30 yards 2 sets PositionSpecific Training

Mobility 2 sets 30 sec.each

Leg Swings Sideto Side

Leg Swings FronttoBack

FirP HyrlrantFrontwarrls

Fire Hydrant Backwards

Leg Fires


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89

SkillDevelopment


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SkillPatternRunning

Skill and exercise are two separate, you mustpractice that specific skill. The

motorlearning expertsnow inform us that its impossible to recreatethe

neuromuscular patternused to perform a skill unless that specific skill is performed.

As soon as you add resistanceto a skill, it becomes exercise or a new skill.

Over thesummer, thecoaches will give you a set of skill patterndrills to

ncorporateinto your running. The coaches will make your skill work out as specific

as possible. This means that quarterbacksshould throw and run with theball,

eceivers should run routes,defensive backs should cover, etc.

These skill patternswill help you simulateactual movementsthat are made on

hefootball field for your individual position. The recovery rateswill be decreased

each week as we near trainingcamp. This typeof running will notonly help you get

shape for camp, butwill also help to work themuscles that may be problems for man

people.


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Set#1 Set .#2 Set#3

BP,20 BTRB BTLB

B45U

B5TLB B5TRB

B45UR

BiTL25 BTR25

B458L

BTR25 BTL25

845BR

8108 B P 20

8108 8P20 845Ul

8TR25

845UL B45UR

8TL25

845UR 845Bl

85TL8

B458L B458R

85TRB

845BR 8.108

40

3.5

25

2.0

DEFENSIVE BACKS

II15 ur

II10

5

G

8P20 845UL 845UR 8458L 8458R 6iR:2S 8Tl25 65TLB

OESCRIPTIONS W 0 koutO'd.,

BP 20 Bao!


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Running Back Drills

1. High Knee (2) Two Hands on Ball Speed 10 Yards then accelerate for 10 Yards.

2. Form (2) - Two Hands for 5 Yards - Switch to Right Hand 10 yards Then Left Hand for 10 yards.

3. Zig Zag (2) Full Speed - Attack at 45 degrees and break opposite every 5 yards for 40 yards.

4. Slide (2) Full Speed Attack straight for 5 yards Slide Horizontal for 2 steps continue drill for 40 yards.

5. Swing Routes (Free Release) Left Hash/Middle Right Hash / 2 Right/2 Left

6. Swing Routes (Check Release) - Left Hash/Middle Right Hash / 2 Right/2 Left

7. Arrow Routes (Free Release) Left Hash/Middle Right Hash / 2 Right/2 Left

8. Arrow Routes (Check Release) - Left Hash/Middle Right Hash / 2 Right/2 Left

9. Angle Routes (Free Release) Left Hash/Middle Right Hash / 2 Right/2 Left

10. Choice Routes (Check Release) - Left Hash/Middle Right Hash / 2 Right/2 Left


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Defensive Line Drills

STANCE: Shoulder Width Heel to Toe Stagger; get comfortable fall forward catch yourself 60 40. Back Strai

Tilt ass up slightly tilted. HAND in Hip, Holster, Up

START: 6 point start start on all fours with hands on ground and explode out into a sprint for 10 yards. Use ball o

tick and snap count.

Leg Balance 1 Step: In your stance and raise your down hand leg. Start and explode out for 10 yards. Use Ball on

Stick and snap count.

Redirect Draw/Pass: Have D-lineman start in stance on your cue snap the ball. Right before the D-lineman gets to

direct him laterally down the line of scrimmage. Emphasize the linemen getting flat and opening their hips to get dohe LOS. Have them sprint for 10 yards. To get the draw point back towards the LOS and have the D-line retrace the

teps and use paddle on air to simulate getting off of an offensive lineman. Also show Pass to have D-line run througyou staying on their feet Can also use Chutes to keep D-linemen Low


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Linebacker Individual

1. Stance / FootworkGather

Skin the Line

Cones- Downhill Scrape, CounterBags- Circuit, Downhill Shuffle, Downhill Shuffle Re-direct

Tempo RB

2. Tackling

Fit

AngleOpen Field

3. Defeat Blocks

Hit and Shed

SpillSplatter

4. Turnovers

Punch

StripFumble Recovery

Interceptions

5. Zone Drops

Quick Drops

Full Zone DropsSorts (2 to 1, Smash, 3 to 2, Boot)Man Technique (Hug RB- Swing, Diagonal, Wheel, Angle)

6. PressuresAlignment (2 by 2, 3 by 1, Motions)

Departure Angles / Pick-ups


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QB ThrowingDrills

. Face to Face- 10 yds. apart

- Feet parallel and toes on line- Pull off arm through

- High release

- Turn wrist down and away

2. Knee

- 10 yds. apart- Rt. knee down, left, both, and seated

- Simulate snap

- Bring ball up in quick motion- Picture circle on target and throw to points on the circle

. Wrong Foot- 10 yds. apart

- Opposite placed forward

Rt. for right handed

Lt. for left handed- Same as face to face

4. Parallel- 10 yds. apart

- Run down line

- Open shoulder and hips and throw to far shoulder of target- Keep high release

. Circle

- 10 yds. apart

- Jog together clockwise then counter clockwise throwing to target

- Open shoulder and hips, keep release high

6. Bar- Stand 3 yds behind goal post

- Throw at target 12 yds. away

7. Wall

- Stand with throwing shoulder next to wall

- Stay on balls of feet and throw to target 10 yds. away- Keep high release, eliminates winding up


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WR/TE Drills

. 4 Cone Drillsa. Sprint Both Directions

b. Sprint, Shuffle, Back Pedal, Karaoke

c. X2. Stance and Starts

a. No False Steps

b. Accelerate for 5 yards

c. Forward, Right, and Left. Routes

a. Fade/Seam 30 Yards

i. 4 Timesb. Post 30 Yards

i. 2 Right, 2 Left

c. Dig (WR 16 Yards, TE 14 Yards)i. 2 Right, 2 Left

d. Corner

i. 2 Right, 2 Lefte. Comeback 18 Yards (Just WRs)

i. 2 Right, 2 Left

f. Hook 14 Yards

i. 2 Right, 2 Leftg. Out 10 Yards

i. 2 Right, 2 Left

h. Slanti. 2 Right, 2 Left

i. Hitch 6 Yards

i. 2 Right, 2 Leftj. Shallow Cross

i. 2 Right, 2 Left


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OL DRILLS

1. 5 Minutes

De Meanor

2. 5 Minutes

2 Step Punch Approach

Fit and Base Drive


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Griffin Football

Nutrition


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Griffin Football

NUTRITION

Nutrition is the one co mpo nen t of fitnessprograms that mostpeople are misinformed aboutor

misunderstand.Everywhere you turnyou hea r or read aboutsomeone who has gained or lost

wenty pounds in one wee k. This typeof informationis misleading and dangerous. As athletes

ou must be able to separatethefacts and fi ct ion of dietary habitsin order to perform at youroptimumlevel.

The fo llo win g facts that are listed below are published by theAmerican Dietetic

Association and hav e been reviewed by theFood and Dru g Administration.

BALANCEDDIET

Each person should eat a well balanced diet. A balanced diet should consistof eating sixty

percentcarbohydrates,thirty percentfat, and tenpercentprotein. The maj or ity of ones

carbohydratesshould come from fruit and veg eta ble sources. The maj or ity of ones energy

supplied by fat should come from unsaturatedfats, thosethat remain liquidat roomemperature.Finally themajorityof proteinintake in ones diet should come from chicken, fis

and bea ns as opposed to red meats.

ComplexCarbohydrates= Grainproducts,vegetables,fruits, oatmeal,rice, and pastas

Fats= Low fat milk, low fat yogurt,low fat cheese, low fat ice cream, oils

Proteins= Skinless boneless chicken breast,fish (tuna,haddock, shrimp, roughy), beans,

ow fat peanutbutter, ground or sliced turkey.

DO NOT SKIPMEALS

t is importantto maintainfood intake at constantlevels throughouttheday. Your

weightregulationmechanism in your body is referred to as your set point.It canbe

compared to thethermostatin a heating and coo lin gsystem.Skipping meals to lose

weightis counterproductive and actual ly slows your bodys metabolismdown. Thus, if

your goal is to lose weightthenit is imperativethat you eat five to six meals per day.

meal may include a turkeysandwich and a bag of carrots or a piece of fruit. You canwa

all of this down with a glass of milk or water. The key here is small portions.Aportionshould be aboutthesize of your fist. This will increase your metabolismthusdecreasing theamountof calories that you store as fat. On theotherhand if you aretryo increase your weightit is bestto eatthreegood-sizedmeals every day. One

Key factor that many athletes do notunderstandis that your body can only absorb a

certain amountof nutrients at one tim e. So it is imperativethat you constantly fuel

your body.


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LARGE AMOUNTS OF PROTEINARE NOT ESSENTIAL

Proteinis themostpoorly understood and pos sib ly themostabused nutrient in the

athletic community. The recommend ed daily allowance for proteinis calculatedas

ollows, 1 gram per 2.2 pounds of body weight.Therefore a 220-pound male only needs

00 gram s of dietaryproteinper day. This is equivalentto sixteenounces of red meat.

Thus proteinsupplementsare unnecessary and canbe money that is foolishly spent.I

s also importantto keep in mind that your body can only absorb aboutthirty grams oproteinin one sit ti ng. Any excess will be excreted.This reiterates theneed to eat smal

meals more oftenthroughouttheday. Remember, weightgain is a combination of

ncreasing a balanced diet, which increases total caloric intake.

ARE VITAMIN SUPPLEMENTSNECESSARY?

Athletestendto consume large amountsof food and i fa sensible selectionoccurs the

should be an adequateintake of vitamins and mine ral s. On theotherhand, if your diet

notbalanced a supplementmay prove to be beneficial. However, keep in mind that thinest sources of vitamins and minerals come from foods and not pills.

WEIGHTREDUCTION

Weightreductionis a simple mathematicalformula. For every 3500 calories that you

burn you wi ll lose one pound. This reductionof 3500 calories may come from a

combinationof increased activity or decreased caloric intake. A combinationof

exercise and die t is themostsensible approach. If you reduce your diet by five hundred

calories a day as well as engage in twenty minutesof cardiovascular activity per day

you wil l loseabouttwo pounds in one week. Losing more thantwo pounds in one week

actually counterproductive do to thefact that you begin to lose muscle mass as

opposed to fat mass. Therefore do notfall for thesefad dietsthat claim to enable you

o lose tenpounds in one week. The key here is that you wan t to reduce

your body fat and increase your lean muscle mass. Excess weightin theform of fat waffect your speed and endurance levels. Our goal is to make you bigger , notfatter.


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Good FoodChoices

Breakfast

Pancakes/waffles/French toast with syrup- no butter

Egg sandwich- no sausage

English muffins/toast or bran muffin with preserves/jelly/fruit butters

Bagels with preserves/jelly/apple butter

Low fat milk or yogurt

Dry or cooked cereals with or without milk and fr esh or dried fruit

Dried fruit alone or mixed with dry cereal and nut s

Low fat granola or cereal bars

Lunch

Vegetableor chili stuffedpotatoes

Saladwith low fat dressing

On salad bars add vegg ies , dried beans, beets,carrots,pasta,crackers, rolls, bagels,bread

Turkey, chicken or roastbeef sandwiches on bagel, whole grain bread

Add tomatoes,green peppers to sandwiches

Pastawith meator meatlesssauce

Tacos without sour cream

Baked/broiled meatsinsteadof fried

Vegetable/chicken soups. Cheese and cream ed soups are high in fat

Cheese or veggie pizza

Dinner

Less emphasis on meats and mor eon starches:Rice/pasta/potatoes and vegetables

Meatsshould be bakes/broiled/grilled insteadof fried

Pastawith clam or marinara sauce

Fishsteamedin tomatosauce

Chicken breastwithout theskin with rice and vegetables

Stir fry dishes with lean meat and lot s of vegetablesin minimal oil


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HealthyFastFood Choices

McDonaldsGrilled Chicken Deluxe (hold thespecial sauce)

Grilled Chicken Salad(low-fatdressing) Pancakes

w/syrup

TacoBell

Grilled Chicken Burrito (no cheese or sour cream)

Grilled Chicken Softtaco

Grilled Veggie FajitaBean BurritoHave as much lettuce, tomato, and salsa as you want !Burger KingBK Broiler Chicken Sandwich (no mayo or special sauce)

Chicken Salad(low fat dressing)

HardeesChicken FilletGrilled Chicken SaladArbys

RoastChicken deluxe (no mayo)RoastTurkey Deluxe (no mayo)

RoastedChicken Salad

Wendys

Daves Grilled Chicken (no mayo or special sauce)

Grilled Chicken salad

Garden Veggie PitaKFCTender RoastChicken (white meatwithout skin)

Small serving of mashed potatoes

Bagel Breakfastholegrain bagels, fresh fruit, juice, yogurtLow-fatcream cheese orjamSaladBarsBe generous with colorful vegetables:peas, kidney beansPastaSaladsBreadsChicken BreastSaladPizzaOrder a pizzathat is thick with extra crust ratherthancheesePile on vegetables:broccoli, peppers, mushrooms, onionsGrilled, skinless chicken breastwith lettuce and tomato is OK at any fas tfood

estaurant.Try substituting ketchup,mustardor salsa for mayonnaise, special sauce, butter, sour cream

etc.

*Drink plentyof water or iced teawith your meal; this will help fill you up.


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Griffin Football

Rest and Recovery


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Rest& Recovery

At SetonHill University, one of your greatestchallenges will be getting enough rest so

hat you are able to make steadygains from your lifting and runningprograms.

The abil ity to gain strength,speed, and conditi oning levels is based upon thequalityof

work performed, notthequantityof work done. An individuals geneticmakeup and

sound nutrition will determinestrength and sizepotential. The amoun t of exercise that

one is able to recover from will also vary.

The sam e amountof running may be just right to stressthesystemof a 190 pound

athlete butwould be toomuch for the 225 poun dathlete.When running thesame pace

an athlete weighing 225 pou nds is performing more work per running interval thanthe

90-pound athlete.This is why you needto follow theprescribed amountof run to test

atio to ensure you are working within your groups ability. The amount of rest that one

needs to recover from a lifting boutwill vary from athlete to athlete. One ofthebigges

actors is theamountof sleep that you get. The fo llowing are ways that you canimprove

your recovery:

1. Get on a schedule. Make sure you are in bed earl y enough to getseven to ten

hours of sleep per night.

2. Take naps whenever you can fit themin during theday.

3. Eatproperly. Exercise depletesthestoredsugar in your muscles. A high

carbohydratediet will allow for more sugar to be storedin your muscles. In

addition,research has ind icat ed that within an hour after exercise you bodys

ability to storesugar in themuscles is at its greatest.Consequently, you shou ld

eator drink carbohydratewithin sixty minutesof training.

Exercise is a form of stress and by itself produces nothingof value. It is thestimulus

producing strength and condit ioni ng results.It is rest that allows improvementto occu

As you gain strengthor become better fit, you are performing more work. As you

approach your tople