Culver-Stockton College

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Eustace Dalton
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Wildcat Football Summer Speed and Conditioning Schedule Before starting the plyometric and sprint program make sure that you have properly warmed up using the Dynamic warm-up and that you have

Our emphasis throughout the sprint and plyometric program will be quality and not quantity.

1 Wildcat Football Summer Speed and Conditioning Schedule Before starting the plyometric and sprint program make sure that you have properly warmed up using the Dynamic warm-up and that you have properly stretched using the partner or individual stretch programs. Once you have completed the form running you are now ready to being the conditioning. Our emphasis throughout the sprint and plyometric program will be quality and not quantity. As you go through the plyometric stations and the sprint workouts, take as much time in between sets as needed so you can perform perfect reps each time. In order to get maximum gains from the plyometric stations and the sprint workouts all reps need to be done at a full intensity. This is why you should give yourself ample time to recover before going to the next set. Pay attention to the changes in the plyometric program. On the following pages you will see an explanation of the plyometric movements and how they are supposed to be set up. When performing the sprint program we will emphasize a bunch start. o Bunch Start: 1) The dominant hand should be placed right behind the starting line 2) The opposite foot of the dominant hand should be placed as close to the line as possible to 4 inches behind the starting line. 3) The foot of the dominant side should be placed 6 to 12 inches behind the nondominant foot. 4) The other arm should be cocked back straight in the air, with the hips slightly higher than the shoulders. When you complete your plyo and sprint workouts you must cool down & stretch. Post-workout stretching facilitates the range of motion because of an increased muscle temperature. Post-exercise stretching will also help alleviate and decrease muscle soreness.

2 Football Dynamic Warm- Up This warm up should be completed prior to every workout, lifting or running. Lifting is to be completed on M/W/F, and running workouts to be completed Tue/Th. 1. Jog or Jump Rope 5 minutes 2. Body weight squat x 10 reps 3. Forward Walking Lunge x 10 yards 4. Stride 50 yards at three-quarters speed 5. Walking Toe Touches (see video online if necessary) x 10 yards 6. Walking Knee Hugs (see video online if necessary) x 10 yards Stride at three-quarters speed 8. Lateral Lunge (see video online if necessary) x 10 yards 9. Power Skips for height x 10 (five jumps on each leg) 10. Push Start sprint x 20 yds point start sprint x 30 yds * This warm up should be completed quickly with minimal rest between exercises. It should take no more than 15 minutes to complete.

3 Week #1 Base: May Tuesday May 13: Power hops x 4, 3 Sets (2 x 100) (2:00) Interval between sets Thursday May 14: Power hops x 4, 10/10 jumps x2 sets 6 x 60 yds. (30 sec) Intervals Week #2 Volume: May Tuesday May 19: Power hops x 4, 4 sets (2 x 100) s total (2:00) Intervals Thursday May 21 Power hops x 4, 10/10 x 4, Plus Test x 3, N-Drill x 3 Week #3 Unload: May Tuesday May 27: Flying 20 s 3, 4(2 x 60) (1:30 Int) Power Hops x 2 Thursday May 29: Pro Agility x 4, L-Test x 4, Carioca x 3 Squat Jumps 2 x 10, Tuck Jumps 2x10, Week #4 Peak: June 2-6 Tuesday June 3: Flying 20 s 4, 4(4 x 60) ( 1 min. int.) Power Hops x 4, 10/10 jumps x 2 sets Thursday June 5: Pro Agility x 4, Wildcat agility x 4, Zig Zag x 4, N-drill x 4 Squat jumps 4 x 10, tuck jump 4 x 10, Zig Zag x 3, N-drill x 3

4 Week #5 Base: June 9-13 Tuesday June 10 Flying 20 s 4, 5 x 40 Resistance Run, 5 x 40 sprint Thursday June 12 Four Corner Comeback x 4, Pro Agility x 4, L-test x 4, Wildcat agility x 4 One Leg Power Hops x 4, 4 Square x 20 sec 60 Yard Shuttle x 3 (30 sec) Week #6 Volume: June Tuesday June 17 Flying 20 s 4, 6 x 40 Resistance Run., 6 x 40 sprint Power hops x 2, squat jumps 2 x 10 Thursday June 19 Power hops x 4, squat jumps 4 x 10, L-test x 3, pro agility x 3 60 yard shuttle x 4 (1 min) Week #7 Unload: June23-27 Testing Week for Weight Room Tuesday June 24: Complete the Dynamic Warm Up and Weight Room Tests for that day. Thursday June 26: Complete the Dynamic Warm Up and Weight Room Tests for that day. Week #8 June 30-July 4: Active Rest/Off Week. Week #9 Base: July 7-11 Tuesday July 7: Flying 20 s 4, 8 x 60 sprints 4 square 1 leg x 20 sec, 10/10 x 4, Pro Agility x 5 Thursday July 9: Fig 8 x 5, Pro agility x 5, Zig Zag x5, Plus Test x 5 60 yard shuttle x 4 (1:30)

5 Week #10 Volume: July Tuesday July 15: Sprints: 8 x 40, 4 x 20 Power Hops x 4, tuck jumps 4 x 10 Thursday July 17: Fig 8 x 6, Plus Test x 6, Wildcat Agility x 6, N-drill x 6 60 yard shuttle x 5 (1:00) Week #11 Unload: July Tuesday July 22: Sprints: 3 x 60, 4 x 40, 2 x 20 Thursday July 24: Zig zag x 3, Four Corner Carioca x 4, Four Corner Come back x 4, pro agility x 4 60 Yard Shuttle x 2(30 sec) Week #12 Peak: July 28-Aug 1 Tuesday July 29: 60 yd Hollow sprints x 6 Power Hops x 2, tuck jumps 2 x 5 Thursday July yard shuttle x 3 (30 sec) Week #13 Base: Aug 4-8 Tuesday Aug 5: 60 yd Hollow sprints x 4 Power Hops x 4, tuck jumps 4 x 10 Thursday Aug 7: Fig 8 x 3, Plus Test x 3, Wildcat Agility x 3, N-drill x 3 60 yard shuttle x 3 (1:00) Week #14 Volume: Aug Tuesday Aug 12: Complete Full Dynamic Warm Up Thursday Aug 14: Complete Full Dynamic Warm Up

Speed and Agility Program

Speed and Agility Program The speed drills are done on and Thursday. Each sprint workout is broken down into the following sequence. 1. Warm-up 2. ing 3. Starts 4. Sprints 5. Plyometrics 6. Resistive Drills