Carroll University PIONEERS. Strength & Conditioning Summer Football, 2009

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1 Carroll University PIONEERS Strength & Conditioning Summer Football, 2009 Brian Edlbeck, MS, CSCS, NSCA-CPT Strength & Conditioning Coordinator

2 2009 Pioneers, I would like to be one of the first to welcome you to the Carroll University Football program. One of your goals over the next several months is to get 0% physically ready for August, I look forward to meeting every single one of you. I have prepared a workout packet that will cover the weeks prior to football preseason camp. If possible get a partner to workout with for the summer months, it can be anyone willing to keep you motivated and keep you very goal oriented in getting into the best football shape possible. If you have any troubles understanding what to do or how to do something don t hesitate to or call me at anytime during the summer, my addresss and phone number are on the cover sheet of this book. The best thing about the future is that it comes one day at a time. So take full advantage of every day and make it better than the one before. Good luck and have a very productive summer, Brian Edlbeck Strength & Conditioning Coordinator

3 Strength Program The strength program that is designed for you is designed to improve your performance as an athlete. In general, it is designed to improve the strength necessary for running and jumping ability and other requirements of your sport. All sports require strength to move your body and to be explosive in your body movements. For this reason, many different sports will have similar exercises. The Carroll College strength program is a periodized strength program which has a different focus each of the 4 periods. These periods will focus on hypertrophy, power, and to prepare your body (system) for football. The sets, reps, and load (weight) will define the period and the goal. Each workout should be completed with the exercises performed in the order that they are listed. At all times, exercise technique is more important that using a heavy weight. At all times, the last set of the exercise should be done with the heaviest weight possible using PERFECT exercise technique. Recognize that will certain exercises the main purpose of the lift to velocity. These are represented by an X in the tempo column. Hypertrophy Phase: Weeks 1-4: This phase is a high volume (sets x reps x weight) to stimulate growth. The high volume with short rest periods between sets (0s or shorter) is a strong stimulator of the hormonal system (especially growth hormone & testosterone) to get the greatest increase in muscle size. The greatest stimulus for growth during this phase is related to the short rest periods, therefore, keep rest periods between 0-30 seconds between sets. Power Phase: Weeks 5-7: In this phase the exercises are similar to the hypertrophy phase except for the inclusion of explosive exercises. For the strength exercises weights are heavier and reps are lower to accommodate the heavier weights. On all strength and explosive exercises during this phase the rest between sets should be approximately 2 minutes. This phase is to improve the explosiveness and power in the legs, hips, and low back. DO NOT let the increased weight slow down the movement you should NOT train slowly on these explosive exercises. Use as heavy of weight that you can respond quickly at the bottom of the down movement. Preparatory Phase: Weeks 8-: This phase is designed to prepare the body for the upcoming football season. Once again the weights are increased and the reps decrease accordingly. Be sure that recovery time is enhanced by proper amounts of sleep, nutrition, and hydration practices.

4 Determining Weights for the Workouts: The weight used for an exercise revolves around that athlete s one repetition maximum (1RM) for that exercise. To determine your 1 RM for each exercise you will perform each workout the first week in such a way that your 1 RM will be predicted from the third of three sets during the first week on the program. On this first day of the exercises, use as heavy of weight that you can do for reps using perfect technique. If you perform less than reps, that is OK. You can still predict the 1RM from less than reps. If you can do more than reps you can estimate how much more weight you could use to get reps or do another set with more weight after a 2 minute rest. Follow these directions: To estimate your 1RM from the maximal set: Find the number of reps or the closest number of reps and the weight used on the last set on the poundage chart. For example, if you used 205 lbs for the bench press and performed reps to muscular failure, use the poundage chart for reps. Look down the column of the last set until you find the closest weight to 205 (203 or 207). Follow this row over to the 1RM column to find your 1RM predicted to be approximately lbs. Use this 1 RM to start the program in Week 2. Do the same for every exercise in the workout. Use of the Poundage Chart Above is a small segment of the Poundage Chart. There is a Poundage chart enclosed at the end of this packet. Once you have determined your 1RM, find the weight for each set. The first three columns under the headings show the weight you should lift for each of the 3 sets of reps. The next three columns under the 8 headings (columns 2-4) show the weight to lift for each of three sets of 8. Then the same for -8-, and the other repetition schemes. Write the weights in corresponding to the 1RM for that exercise and the repetition scheme for that week. Increase the 1RM the following week (5 lbs.) if you are able to perform the number of reps on the last set without help and without changing to improper technique of the exercise To see a video of the performance of most of the exercises used in the strength program you can refer to the Carroll College Athletics web site. If there is an exercise that you cannot perform with the equipment you have available to you please contact me I will give other exercises that can be performed to accomplish the same goal.

5 Conditioning Program The conditioning program is made up of a number of areas that are necessary to improve to make athletes the best they can be at Carroll College. You must motivate yourself to perform these drills to the best of your abilities each time they are performed. Sports require a team effort. If you let down and don t give a full effort at all times, you are not only letting yourself down in making yourself the best athlete possible, you are letting your team down from reaching team oriented success. Every position on the team is important, especially yours. During this program, if you are doing it correctly, you will be fatigued often. However, pay close attention to the recovery periods listed. There are times that focus on conditioning when fatigue is the primary goal. On the other hand, other times speed is essential and cannot be trained well in the fatigued state. Proper recovery is essential for success when attempting to improve speed, agility, and quickness (SAQ). Components of this conditioning program include the following areas: Warm-Up Aerobic Conditioning Anaerobic Conditioning (Intervals) Speed, Agility, Quickness (SAQ) Plyometrics Cool-Down (including static stretching) Football cleats should only be used for the drills that are designed for speed/acceleration, which includes starts, agility, and quickness drills. The majority of power & plyometrics drills should be done WITHOUT cleats. Dynamic warm up prior to conditioning drills: We will continue to use the same dynamic warm-up that was used during the semester. Each will be done for 15 yards. o High knees o Heel kicks o Heel kicks (backwards) o Shuffle o Short stride carioca x2 x2 x2 x2 x2 o Long stride carioca o Power skips o Back pedal o Walking Lunges o Walking Hamstring x2 x2 x2 x1 x1 Static stretching will be done as seen needed the individual after dynamic warm-up.

6 Cool-down & Flexibility following conditioning workout Cool-down with include and 5 minute job to recover the heart back to ~0bpm. Static stretches performed following each workout should include the following stretches. Add any favorite stretches. Hold for 30 seconds. o Calf stretch (calf) o Modified hurdlers stretch (hamstrings) o Pull ankle to buttocks (quads) o Lunge stretch (hip flexor) o Butterfly (groin) o Seated- foot to shoulder (hip rotators) o Lying on back- knees to chest (low back) o Drop knees to side (low back rotators)

7 General Guidelines For Speed And Agility Drills Quality is the key to speed and agility drills being successful. Keep the individual sprints short and rest completely between sets. Use these pointers to maximize your training returns. 1. Warm up thoroughly. Speed and agility drills may not leave you out of breath but they do put considerable strain on your musculature. 2. Speed and agility drills should be performed on separate days to other training or at least at the beginning of the session. 3. You will gain most benefit from these speed and agility drills if you have previously developed a solid strength and power base. 4. A typical session should consist of approximately 5 sets of repetitions (each sprint being 1 repetition). Work to rest ratio should be 1:5. (i.e. a 5 second sprint should be followed by a 25 second recovery period) 5. The number of sessions per week varies greatly. For most team sports speed and agility drills should be introduced late on in pre-season training. Two sessions a week is ample, but some sprint athletes may need as many as 3 sessions per week.. The speed and agility drills below are suitable for many sports. To make them more specific adapt them slightly to mirror the movement patterns in your game. You'll find some football specific examples at the end of this booklet. You may chose 2 or 3 of the speed and agility drills below to make up the session, keeping to the recommended number of sets and repetitions.

8 Agility Drills These drills, along with ground based plyometrics, will make up the bulk of the explosive training component. In addition to the explosive training effect a sport specific conditioning adaptation can be elicited. Frequency Off season 1-3x week Pre season 2-4 x week In season 0-1 x week Volume / Intensity Emphasize quality over quantity. In order to train the athletes to move quickly, explosively and efficiently the drills must be done at full speed. Use repetitions or time duration to signify sets. Rest periods should be sport specific but never excessive. As athletes become better conditioned, rest periods can be reduced. Perform 2-5 sets of each exercise, 2-15 total sets of all exercises per workout. Slowly increase volume and reduce rest periods to develop sport specific energy systems. Do not sacrifice volume for speed of movement. Every rep of every agility drill should be performed full speed- all out! Coach intensity!! Mode Pick drills that are sport specific. Use a variety of agility drills to train the athlete's body to move quickly through different planes of motion.

9 Cone Drills Cone drills are used to help improve quickness in changes of direction, coordination, and body control. It is important to emphasize the importance of a strong plant foot and the have the athlete concentrate on these plants. Variation and sport specific is an important component in cone drills. It is best to use the median that the sport is participated on (i.e. hard floor, grass, artificial turf). Various types of foot work and cuts can be used including break down cuts, jump stops, jump turns, inside pivots, etc. 5 5 Drills (Pro Agility) Sprint Sprint Sprint Sprint Backpedal Sprint Shuffle Shuffle Shuffle Backpedal Sprint Backpedal 5 yds 5 yds Start Finish Shuffle Sprint Shuffle Sprint Shuffle Sprint 30 yd Shuttles ( yd increments for 0 yd Shuttles) 5 yds 5 yds Sprint Backpedal Shuffle Sprint Carioca Sprint yd Straight Drills Backpedal Sprint Carioca Sprint yds yds Shuffle Sprint Start Stop

10 4 Cone Drills ( yds x yds) Sprint Sprint Sprint Sprint (plant hard on outside foot) Backpedal Sprint Backpedal Sprint Sprint Shuffle Backpedal Carioca Start / Stop Sprint Backpedal Sprint Backpedal Backpedal Sprint Backpedal Sprint Sprint Shuffle Backpedal Carioca Start / Stop Zig Zag Drills Inside the Cones (make cuts inside the cones) + yds Outside the Cones (make cuts outside the cones) Breakdown Cuts (when making cuts use steps that are short and choppy) 3-5 yds Using 8 cones set up a course like the ones in the diagram. When setting up your course make your cone placement sporadic. Volleyball T-Runs Finish Start

11 Agility Ladder The agility ladder is placed on the ground, the sport median is preferable if available (i.e. hard floor, grass, or artificial turf) and athletes run through the ladder using a variety of patterns. The various patterns work to improve foot speed, agility, balance, coordination, body control, and leg strength. While performing the drills, the athlete should concentrate on (1) not hitting any part of the ladder, (2) to go as fast as possible while staying under control, and (3) performing the drills quietly with light feet. This will force them to land softly and maintaining control The agility ladder is a versatile training tool that can be used at virtually every level of development. It can be implemented as part of the team s warm-up, cool-down, or as a separate training session. Included are some sample drills to get you started, but the combinations are limitless. Running Drills Forward-1-Foot Right Foot Start Breaker Right Foot Start (switch half way) (2) (4) (2) (4) (1) (3) (1) (3) Forward-1-Foot Left Foot Start Breaker Left Foot Start (switch half way) (1) (3) (1) (3) (2) (4) (2) (4) Forward-2-Feet Right Foot Start In Out Right foot Start (2) (4) (2) (1) (4) (3) (1) (3) Forward-2-Feet Left Foot Start In Out Left foot Start (1) (3) (2) (4) (2) (1) (4) (5)

12 Shuffle Drills Carioca Right foot Start Scissor Shuffle Left Foot Start (1) (2) (3) (4) (2) (1) (3) (4) Carioca Left foot Start (1) (2) (3) (4) Icky Shuffle () (2) (1) (4) (5) (3) Shuffle Right Foot Start (2) (1) (4) (3) Shuffle Left Foot Start (2) (1) (4) (3) Scissor Shuffle Right Foot Start (2) (1) (4) (3)

13 Hop Drills Two Feet Hop Hop Scotch Single Foot Right Hop (1) (2) (3) (4) Scissor Jumps (1) (2) Single Foot Left Hop (1) (2) (1) (2) (3) (4) Slalom Ski Jump Single Foot Hop (switch half way) (1) (2) (3) (4) Two Feet Hop (90 turn) In Out Hop

14 Barrier Drills Hop Drills Two Foot Hop Lateral Hops (Left) Alternating Foot Hop Weave Drills Forward Weave Two Foot Hop (90 turn) Lateral Weave Lateral Hops (Right)

15 Running Drills High Knees (One Foot Between) Lateral High Knees (Right Foot Lead) High Knees (Two Feet Between) Lateral High Knees (Left Foot Lead)

16 Summer 2009 Daily Breakdown Phase I: Hypertrophy Phase II: Power Phase III: Preparatory I Phase IV: Preparatory II 05/11-0/05 0/08-07/03 07/0-07/31 08/03-08/14 Monday Monday Monday Monday Weight Day 1 Weight Day 1 Weight Day 1 Weight Day 1 Conditioning Day 1 Conditioning Day 1 Conditioning Day 1 Conditioning Day 1 Tuesday Tuesday Tuesday Tuesday Weight Day 2 Weight Day 2 Weight Day 2 Weight Day 2 Conditioning Day 2 Conditioning Day 2 Conditioning Day 2 Conditioning OFF Wednesday Wednesday Wednesday Wednesday Weight NONE Weight NONE Weight Day 3 Weight NONE Conditioning Day 3 Conditioning Day 3 Conditioning Day 3 Conditioning Day 3 Thurday Thurday Thurday Thurday Weight Day 3 Weight Day 3 Weight Day 4 Weight Day 3 Conditioning Day 4 Conditioning Day 4 Conditioning Day 4 Conditioning OFF Friday Friday Friday Friday Weight Day 4 Weight Day 4 Weight Day 5 Weight Day 4 Conditioning Day 5 Conditioning Day 5 Conditioning Day 5 Conditioning Day 5

17 Summer Phase I 05/11-0/05 Aerobic SAQ Aerobic SAQ Day 1 Day 2 Day 3 Day 4 Day 5 Aerobic Warm-Up Warm-Up Warm-Up Warm-Up Warm-Up Aerobic Jump Rope Aerobic Acceleration Aerobic 30 minutes continuous duration 2 Ft 1 Ft Skip 20each x0s 30 minutes continuous duration Build - Ups x4 30 minutes continuous duration 2 Ft as fast as possible x30s Sprints x4 Core 2 Ft 1 Ft Skip 20each x0s Muscular Endurance Falling - Starts x4 Core 8 minute Abs 2 Ft as fast as possible x30s Count Down Pushups Lateral Starts x4 8 minute Abs 2 Ft 1 Ft Skip 20each x0s Start with 15 Jump Starts x4 2 Ft as fast as possible x30s Push - Up Starts x4 Core Sprints x4 Acceleration 8 minute Abs Build - Ups x4 Build - Ups x4 Sprints x4 4 - Cone Drills Falling - Starts x4 Sp - Sp - Sp - Sp x4 Lateral Starts x4 Sp - Bk - Sp - Bk x4 Jump Starts x4 Sp - Sh - Bk - Ca x4 Push - Up Starts x4 Sp - dbk - Sp - dbk x2 Sprints x4 Bk - dsp - Bk - dsp x2 Build - Ups x4 0yd Sprints Intervals x2 Minute Runs x x2-50 x2 Cool-Down 0 x4 Cool-Down

18 Phase Date Summer Phase I 05/11-0/05 Day 1 Date 11-May Date 18-May Date 25-May Date 1-Jun Flat Press (bar) 20 Incline Press 20 Chest Flys 20 Skull Crushers 20 Tricep Pushdwns 20 Day 2 Date -May Date 19-May Date 2-May Date 2-Jun Bent-Over Row 20 Lat Pulldwn (wide) 20 DB Seated Shrugs 20 Straight Bar Curls 20 Hammer Curls 20 Day 3 Date 13-May Date 20-May Date 27-May Date 3-Jun No Weight During Phase I on Day 3 Day 4 Date 14-May Date 21-May Date 28-May Date 4-Jun Back Squats 3020 Leg Extensions 20 Leg Curls 20 Calf Raises TA Raises Back Extensions s 30s 30s 30s Day 5 Date 15-May Date 22-May Date 29-May Date 5-Jun Decline Press 20 Seated Row 20 Shoulder Press 20 DB Pullovers 20 Upright Rows 20

19 Summer Phase II Anaerobic Plyometrics 0/08-07/03 Aerobic Anaerobic Day 1 Day 2 Day 3 Day 4 Day 5 SAQ Warm-Up Warm-Up Warm-Up Warm-Up Warm-Up Position Sprints Agility Ladder Aerobic Position Sprints Acceleration See attached sheet 1 Foot x2 30 minutes continuous duration See attached sheet Build - Ups x4 2 Foot x2 Sprints x4 30yd Shuttles 2 Foot Hops x2 0yd Sprints 30yd Shuttles Falling - Starts x4 Sprint - Sprint x4 Hop Scotch x x2 Sprint - Sprint x4 Lateral Starts x4 Sprint - Backpedal x4 1 Foot Hops x x2 Sprint - Backpedal x4 Jump Starts x4 Shuffle - Sprint x4 2 Foot Lateral Hops x2-50 x2 Shuffle - Sprint x4 Push - Up Starts x4 1 Foot Lateral Hops x2 0 x4 Sprints x4 0yd Shuttles Narrow Slaloms x2 0yd Shuttles Build - Ups x4 Sprint - Sprint x2 Wide Slaloms x2 Core Sprint - Sprint x2 Sprint - Backpedal x2 2 Foot x2 8 minute Abs Sprint - Backpedal x2 Duration Sprints Shuffle - Sprint x2 Shuffle - Sprint x2 5 seconds x2 Jump Rope seconds x2 Cool-Down If no ladder Cool-Down 20 seconds x1 5 seconds x2 Ground Plyometrics seconds x2 8 by 8's Rim - Long x2 Cool-Down Tuck - Long Ice Skaters x2 x2 Intervals Minute Runs x3 Cool-Down

20 Phase Date Summer Phase II 0/08-07/03 Day 1 Date 8-Jun Date 15-Jun Date 22-Jun Date 29-Jun High Pulls X 0s Incline Press s Single Arm Row s Standing Arnold Press 20 Rear Fly 20 Core Day 2 Date 9-Jun Date 1-Jun Date 23-Jun Date 30-Jun Front Squats s Sissy Squats 20 RDLs Calf Raises s TA Raises s SB Circuit Day 3 Date -Jun Date 17-Jun Date 24-Jun Date 1-Jul No Weight During Phase II on Day 3 Day 4 Date 11-Jun Date 18-Jun Date 25-Jun Date 2-Jul Flat Press (bar) s SB Pushups 20 Lat Pulldown (wide) Pullups s Front / Lateral Raises 20 30s Back Extensions s Day 5 Date -Jun Date 19-Jun Date 2-Jun Date 3-Jul Power Shrugs X 0s Step Ups Hip Flexion Hip Extension way Lunge Core

21 Summer Phase III 07/0-07/31 Plyometrics SAQ Anaerobic Plyometrics SAQ Day 1 Day 2 Day 3 Day 4 Day 5 Warm-Up Warm-Up Warm-Up Warm-Up Warm-Up Agility Ladder 4 - Cone Drills Position Sprints Agility Ladder Acceleration 1 Foot x2 Sp - Sp - Sp - Sp x4 See attached sheet 1 Foot x2 Build - Ups x4 2 Foot x2 Sp - Bk - Sp - Bk x4 2 Foot x2 Sprints x4 2 Foot Hops x2 Sp - Sh - Bk - Ca x4 30yd Shuttles 2 Foot Hops x2 Falling - Starts x4 Hop Scotch x2 Sp - dbk - Sp - dbk x2 Sprint - Sprint x4 Hop Scotch x2 Lateral Starts x4 1 Foot Hops x2 Bk - dsp - Bk - dsp x2 Sprint - Backpedal x4 1 Foot Hops x2 Jump Starts x4 2 Foot Lateral Hops x2 Shuffle - Sprint x4 2 Foot Lateral Hops x2 Push - Up Starts x4 1 Foot Lateral Hops x2 Duration Sprints 1 Foot Lateral Hops x2 Sprints x4 Narrow Slaloms x2 5 seconds x2 0yd Shuttles Narrow Slaloms x2 Build - Ups x4 Wide Slaloms x2 seconds x2 Sprint - Sprint x3 Wide Slaloms x2 2 Foot x2 20 seconds x1 Sprint - Backpedal x3 Duration Sprints 5 seconds x2 Shuffle - Sprint x3 Barriers or Cones 5 seconds x2 Jump Rope seconds x2 High Knees x2 seconds x2 If no ladder Muscular Endurance High Knees (two Foot) x2 20 seconds x1 0yd Sprints Count Down Pushups Lateral High Knees x2 5 seconds x2 Ground Plyometrics x2 Start with 15 Hop Tucks x2 seconds x2 8 by 8's x2 Hop Speed x2 Rim - Long x3-50 x2 Cool-Down Forward Weave x2 0yd Shuttles Tuck - Long x3 0 x4 Lateral Weave x2 Sprint - Sprint x3 Ice Skaters x3 Sprint - Backpedal x3 Core Bleachers Shuffle - Sprint x3 Intervals 8 minute Abs Sprints x4 Minute Runs x4 2 Foot Hops x4 Cool-Down Cool-Down 1Foot Hops x2 Cool-Down 2 Foot Lateral Hops x2 Walk-ups x2 Core Explosions x2 8 minute Abs Cool-Down

22 Phase Date Summer Phase III 07/0-07/31 Day 1 Date -Jul Date 13-Jul Date 20-Jul Date 27-Jul High Pulls X 0s Power Shrugs X 0s Upright Row Overhead Fly 20 Core Day 2 Date 7-Jul Date 14-Jul Date 21-Jul Date 28-Jul Flat Press (bar) 30 Incline Flys DB Pullovers Skull Crushers s Core Day 3 Date 8-Jul Date 15-Jul Date 22-Jul Date 29-Jul Push Press X 0s Walking Lunges s Leg Extensions Leg Curs SB Circuit Day 4 Date 9-Jul Date 1-Jul Date 23-Jul Date 30-Jul Dead Lifts s Lat Pulldown (wide) Single Arm Rows Straight Bar Curls Core Day 5 Date -Jul Date 17-Jul Date 24-Jul Date 31-Jul Power Shrugs X 0s Squats Calf Raises Back Extensions s 30s Core

23 Plyometrics Off Summer Phase IV 08/03-08/14 Day 1 Day 2 Day 5 Day 4 Day 5 Warm-Up Warm-Up Warm-Up SAQ Off Agility Ladder Position Sprints Aerobic 1 Foot x2 See attached sheet 45 minutes continuous duration 2 Foot x2 2 Foot Hops x2 Duration Sprints Muscular Endurance Hop Scotch x2 5 seconds x2 Count Down Pushups 1 Foot Hops x2 seconds x2 Start with 15 2 Foot Lateral Hops x2 20 seconds x1 1 Foot Lateral Hops x2 5 seconds x2 Core Narrow Slaloms x2 Jump Rope seconds x2 8 minute Abs Wide Slaloms x2 If no ladder 0yd Sprints Barriers or Cones x2 High Knees x x2 High Knees (two Foot) x2-50 x2 Lateral High Knees x2 0 x4 Hop Tucks x2 Hop Speed x2 Cool-Down Forward Weave Lateral Weave x2 x2 Bleachers Sprints x4 2 Foot Hops x4 1Foot Hops x2 2 Foot Lateral Hops x2 Walk-ups Explosions x2 x2 Cool-Down

24 Phase Date Summer Phase IV 08/03-08/14 Day 1 Date 3-Aug Date -Aug Push Press X Flat Press 30 Incline Press 20 Chest Flys 20 Incline Flys 0s 0s Day 2 Date 4-Aug Date 11-Aug Power Shrugs X Seated Row 30 Lat Pulldowns 30 Single Arm Row 30 Rear Flys 30s Day 3 Date 5-Aug Date -Aug High Pulls X Front Squats 30 Sissy Squats 30 RDL* Calf Raises 0s 0s Day 4 Date -Aug Date 13-Aug Split Jerks X Arnold Press Front / Lat Raises Upright Rows Overhead Flys s Day 5 Date 7-Aug Date 14-Aug No Weight During Phase IV on Day 5

25 Skill Pattern Running: 11 Linebackers 1. Shuffle Rt, 5 yd break up 2. Shuffle Lt, 5 yd break up 3. Lateral Run Rt yd, break 4. Lateral Run Lt yd, break 5. Rt curl yd deep, break up. Lt curl yd deep, break up 7. Rt curl yd deep, break out 8. Lt curl yd deep, break out 9. Rt curl yd deep, break in. Lt curl yd deep, break in 11. Middle drop Rt, 15 yd. Middle drop Lt, 15 yd 13. Rt flat yd, break up 14. Lt flat yd, break up 15. Rt flat yd, break out 1. Lt flat yd, break out 17. Rt flat yd, break in 18. Lt flat yd, break in 19. Blitz Rt yd 20. Blitz Lt yd 21. Sprint 40 yd 22. Sprint 20 yd Offensive Drive 14 1 Do sprints in the following order: Rep Patterns Patterns Patterns

26 Skill Pattern Running: Defensive Backs 1. W pattern, 7 yd 2. Triangle Rt, 30 yd 3. Triangle Lt, 30 yd 4. Speed turn, look over Rt 25 yd 5. Speed turn, look over Lt 25 yd. Streak Rt, 30 yd 7. Streak Lt, 30 yd 8. Back 7, up 7 yd Rt 9. Back 7, up 7 yd Lt. Back, 45 Rt for 5 yd 11. Back, 45 Lt for 5 yd. Back, 90 Rt for 5 yd 13. Back, 90 Lt for 5 yd 14. Back 2 steps, sprint yd 15. Back 2 steps, sprint 40 yd Do sprints in the following order: Rep Patterns Patterns Patterns Offensive Drive

27 Skill Pattern Running Defensive Line 1. Pursuit right yds 2. Pursuit left yds 3. Rush passer go to ball right 20 yds 4. Rush passer go to ball left 20 yds 5. Slant in right change direction left 15 yds. Slant in left change direction right 15 yds 7. Slant in right chase right yds 8. Slant in left chase left yds 9. Pursuit save TD 25 yds. Lateral race Sprint out contain right yds. Sprint out contain left yds 13. Screen right 15 yds 1. Screen left 15 yds Do sprints in the following order: 15. Sprint yds 1. Sprint 20 yds Rep Patterns Patterns Patterns 17. Sprint 40 yds Offensive Drive

28 Skill Pattern Running Receivers (Wide outs and Tight Ends) 1. Drive right 5 yd 2. Drive left 5 yd 3. Quick out right at 4 steps Do sprints in the following order 4. Quick out left at 4 steps 5. Hitch right 5 yds REP Patterns Patterns Patterns. Hitch left 5 yds Slant right at 5 steps Slant left at 5 steps Deep out right at steps Deep out left at steps Corner right break at Corner left break at Curl right at 7 steps Curl left at 7 steps Post right at 7 steps Post left at 7 steps 17. Choice at yds left 18. Choice at yds right 30, 1 11,

29 Skill Pattern Running Offensive Line 1. Kick Step right 2. Kick Step left 3. Shuffle right Shuffle left Trap left. Trap right 7. Kick Step right 45 o 8. Kick step left 45 o 9. Kick step right, go to ball 15. Kick step left, go to ball Set Up back. Zone Block right 13. Zone Block left 14. Pull right Pull left Sprint 17. Sprint Sprint , Do sprints in the following order REP Pattern Pattern Pattern Offensive Drive

30 Skill Pattern Running Running Backs 1. Swing right to LOS 2. Swing left to LOS 3. Free release right to 15 yds 4. Free release left to 15 yds 5. Fan 5 right. Fan 5 left 7. Check Down right at 5 yds 8. Check Down left at 5 yds 9. Switch right to 7 yds. Switch left to 7 yds 11. Dropback Pass Block right. Dropback Pass Block left 13. Delay right, sprint Delay left, sprint 15. Screen right, sprint down 15 yds 1. Screen left, sprint down 15 yds 17. Sprint Do sprints in the following order REP Pattern Pattern Pattern Offensive Drive

31 Skill Pattern Running Quarterbacks 1. 5 step slide right 2. 5 step slide left 3. 3 Step drop to 4 ½ - 5 yds 4. 5 Step drop to 7 yds 5. 7 Step drop PAP- 4 to yds, hand fake on 3 rd step. 7 Step drop PAP-225 to yds, hand fake on 3 rd step 7. 5 step drop slide up 8. 7 step drop to yds 9. Roll right, turn it up for 15 yds. Roll left, turn it up for 15 yds 11. QB draw off 3 step drop for yds. QB draw off 3 step drop for 15 yds Do sprints in the following order 13. QB draw off 3 step drop for 25 yds Step drop Scramble right REP Pattern Pattern Pattern step drop Scramble left Offensive Drive

32 Stability Ball Circuit Single Leg Squats Set Rep Rest 3 15 Slow 1:.5 Keep back straight Come down to 90 Knee behind the toes Load SB Leg Curls Set Rep Rest 3 18 Slow 1:1 Keep hips fully extendedd Load SB Crunches Set Rep Rest Load 3 20 Slow 1:1 Low back stays on the ball the whole time SB Torso Twist Set Rep Rest Load 3 20 Slow 1:1 Twist with the torso NOT the shoulders Jack Knives Set Rep Rest Load 3 20 Slow 1:1 Concentrate on squeezing the abs

33 Football Summer 09 Skull Crushers Hammer Curls TA Raises Upright Rows RDL Sissy Squats Arnold Press 4 - Way Lunges 1 Rep = all four lunges Hip Thrust V - Ups

34 8 Minute Ab Routine Just like the right side hold but you are on the opposite side. Make sure you are holding the up position. Front Hold Right Side Hold Left Side Hold Just like the left side crunch but your knees are on the other side. Bent Knee Crunch Right Side Crunch Left Side Crunch Just like a standard bent knee crunch but your leg are straight out. Crossover Crunch Straight Leg Crunch Toe Touches V-Ups Accordions Bicycle Crunch This is a leg hold with movement of the leg up and down. All the movement comes from the hips This is a leg hold with movement of the leg in and out. All the movement comes from the hips Leg Holds Leg Flutters Leg Crossovers Seal Arches

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37 Training Programs Abbreviations Conditioning Programs 4 Cone Drills Sp = Sprint Bk = Backpedal Sh = Shuffle Ca = Carioca dbk = Diagonal backpedal dsp = Diagonal sprint Resistance Training Programs This is written with 4 numbers (i.e. 20). The first number represents the duration in seconds the length of the eccentric (negative) part of the lift. The second number (0) represents a direction change. The third number represents the concentric (positive) part of the lift. Then finally the fourth number represents another direction change. Additional Comment Please contact me with any further questions you may have. It is not expected that you will understand the entire program from the first time through it. Please record your weights used. I will be collecting these programs when you show up in August.