Four Week Program Week1

Week 1
The Nike Football SPARQ Training Pre-Season Program is a 4-week movement-based, football-specific regimen that trains your whole body by developing the key trainable attributes of speed, power, agility, endurance, strength and flexibility that will help make you a more dominant player. This 4-week program is laid out for you in 12 sequential workouts. All the exercises. All the drills. All the instructions. This is the work that players who want to get to the next level started weeks ago. So get motivated because time is running out. Its not going to be easy but four weeks can make a difference. Make the most of whats left of summer. Give us 12 workouts, do the hard work, and well help get you on your way to becoming a more dynamic and explosive football player as next season rolls around. Welcome to the Program. COACH CARLISLE The Nike Football SPARQ Training Pre-Season Program was developed in conjunction with Chris Carlisle, the current Strength and Conditioning Coach in Seattle. Prior to coming to the Seattle, Carlisle was an integral part of Pete Carrolls staff at USC and is credited with developing the explosive style of play that enabled the Trojans to become the most dominate program in college football over the past decade.
WARNING! Sport training can result in serious injury. Do not exercise without proper instructions or supervision, or without first consulting your physician. Use of the information in the Nike Football SPARQ Training Pre-season Program implies an understanding of these risks and releases Nike, Inc., its trainers and affiliates from any and all damages. For more information on Nike Football and SPARQ, go to www.nikefootball.com. COPYRIGHT 2010 NIKE, INC. All Rights Reserved. Unauthorized copying or reproduction of this book is strictly prohibited.
SCHeDULe
DYNAMIC WARM-UP SCHeDULe

DAY 1
DYNAMIC WARM-UP (A) Accelerate - 40 yards Quad Pull Accelerate - 40 yards Backwards Run - 30 yards Staggered Hamstring (RT/LT) Carioca Squat - 15/15 yards Saigon Squat Stiff Legged Bound - 20 yards 3-Way Splits High Knee Carioca - 10/10 yards Hip Flexor
Week 1
DAY 3
WARM-UP (C) - BANDS Week 1-4 Shuffle Right - 10 yards Shuffle Left - 10 yards Forward Ice Skater - 10 yards Backwards Ice Skater - 10 yards Clams (RT/LT) - 10 reps Horizontal Marching (RT/LT) - 10 reps
DAY 2
DYNAMIC WARM-UP (B) Accelerate - 40 yards Quad Pull Accelerate - 40 yards Backwards Run - 20 yards Staggered Hamstring (RT/LT) Stiff Legged Bound - 20 yards Lateral Lunge - 10/10 yards 3-Way Lunge - 20 yards Spiderman - 10 yards Inch Worm - 10 yards
DAY 1
HORIZONTAL STABILITY - V-Reach-Up - 2 x 8 reps - Seals - 2 x 8 reps - Ankle Touch - 2 x 12 reps LINEAR BURST SPEED - 2-4-6 Drills - 1 x 20 yards focus on first 2 steps - 1 x 20 yards focus on first 4 steps - 1 x 20 yards focus on first 6 steps - 1 x 20 yards blend all 6 steps - 2 x 30 yards blend and finish SPEED LADDER - One Foot In Each Hole - Two Feet In Each Hole - Lateral High Knee (RT/LT) - Lateral Shuffle (Icky) - High Knee Step Over - Two-In-Two-Out - Two Foot Hopscotch 4-CONE DRILL - Sprint-Shuffle-Back Pedal - Shuffle-Back Pedal-Shuffle - Back Pedal-Carioca-Sprint - Sprint-Shuffle-Back Pedal-Diagonal Sprint HANG CLEAN 4 x 60/4, 65/4, 70/4, 75/4 BACK SQUAT 4 x 65/5, 70/5, 75/5, 80/5 BENCH 4 x 70/4, 75/3, 82/2, 85/2 AUXILIARY BENCH Use Bench Max #s to figure %s 30 Incline 3 x 60/3, 62/3, 65/3 SHOULDER CIRCUIT A - Dumbbell Shoulder Press - 3 x 8 - Dumbbell Shrugs - 3 x 10 TRICEP CIRCUIT A - EZ Bar Extension - 3 x 5 - Close Grip Press - 3 x 10 MANUAL NECK - x 6 reps Backward Forward Side-to-side 40 YARD SPRINTS - x 2 sets of 6 - O-Line/D-Line @ 6.5 sec - LB/TE/FB/QB/SP @ 6 sec - WR/DB @ 5.5 sec - 30 sec rest/2:00 min rest
DAY 2
PARTNER POWER BALL - Suitcase Crunch - 1 x 10 reps - Sit-Up and Grab - 2 x 10 reps - Lock Down - 1 x 10 reps POWER BALL - Snatch (Standing) x 8 throws - Jerk (Standing) x 8 throws CONE HOP/JUMP AND LAND - Single Cone Lateral - 2 x 6 Forward/Backward - 2 x 6 DUMBBELL JERK 3 x 55/4, 60/4, 60/4 CLEAN PULL 4 x 60/4, 70/4, 75/4, 80/4 BOX STEP-UP 3 x 52/5, 55/5, 55/5 ROMANIAN DEAD LIFT (RDL) 3 x 52/5, 52/5, 52/5 BACK CIRCUIT A - Dumbbell Row - 3 x 8 - Wide Grip Pull-Up - 3 x 8 BICEP CIRCUIT A - Straight Bar Curl - 3 x 8 - Dumbbell Hammer Curl - 3 x 8 40-50-60 - x 2 sets of 6 - 40 yards: O-Line/D-Line @ 7 sec - 50 yards: LB/TE/FB/QB/SP @ 8 sec - 60 yards: WR/DB @ 9 sec - 30 sec rest/3:00 min rest
DAY 3
PLANKS - Front Plank - 2 x 45 seconds - Right Plank - 2 x 30 seconds - Left Plank - 2 x 30 seconds DYNAMIC SPEED DRILLS - SHAW 360 - Zig-Zag Shuffle - x 2 - Zig-Zag Run - x 2 - Box Drill - x 2 ROPES - One Foot In Every Hole - Lateral Shuffle (Icky) - Lateral Scissor - High Knee Step Over - Two-In-Two-Out - Two Foot Hops - Diagonal Ski Hops 8-BAG DRILLS - One Foot In Each Hole - Lateral High Knee - Shuffle - Zig-Zag Run - Sprint-Back Pedal - Two Feet In Each Hole HANG SNATCH 4 x 30/4, 32/4, 35/4, 37/4 BACK SQUAT 4 x 62/5, 67/5, 72/5, 75/5 HAMSTRING Towel Slides 3 x 5 (RT/LT) BENCH 4 x 60/8, 67/8, 70/7, 72/8 DUMBBELL ALT PRESS 3 x 32/4, 35/4, 37/4 SHOULDER CIRCUIT D - Dumbbell T-Drills - 3 x 7 - Dumbbell Shrugs - 3 x 10 TRICEP CIRCUIT D - Tricep Extension - 3 x 5 - Close Grip - 3 x 5 - Power Ball Push-Up - 3 x 12 MANUAL NECK - x 6 reps Backward Forward Side-to-side AGILITY CIRCUIT - Ropes - 2 x 6 Drills - Speed Ladder - 2 x 6 Drills - Step Over Bags - 2 x 6 Drills - 20-30 sec rest/2:00 min rest
GROUPeD DRILLS AND CIRCUITS

All Drills Week 1
DYNAMIC WARM-UP: Accelerate Hanging Hamstring Quad Pull Backward Run Staggered Hamstring (RT/LT) Stiff Legged Bound Lateral Lunge 3-Way Lunge Spiderman Inchworm DYNAMIC WARM-UP (BANDS): Shuffle Right Shuffle Left Forward Ice Skater Backwards Ice Skater Clams Horizontal Marching CORE / HORIZONTAL STABILITY: V-Reach-Up Seals Ankle Touch LINEAR BURST SPEED: 2-4-6 Drills AGILITY / SPEED LADDER: One Foot In Each Hole Two Feet In Each Hole Lateral High Knee (RT/LT) Lateral Shuffle (Icky) High Knee Step Over Two-In-Two-Out Two Foot Hopscotch CONE DRILLS: 4-Cone Drills Sprint - Shuffle - Back Ped Shuffle - Back Ped - Shuffle Back Ped - Carioca - Sprint Spr- Shuf- Back Ped-Diag Spr CORE / PARTNER POWER BALL: Suitcase Crunch Sit-Up and Grab Lock Down POWER BALL: Snatch / Jerk (Standing) PLYOMETRIC: Jump and Land Cone Hop - Lateral Cone Hop - Froward / Backward Cone Hop - Single Cone CORE / PLANKS: Front Plank Right Plank Left Plank
NOT M-F SCHEDULE SPECIFIC
DYNAMIC SPEED / SHAW 360: Zig-Zag Shuffle x 2 Zig-Zag Shuffle x 2 Box Drill x 2 AGILITY / ROPES: One Foot In Every Hole Lateral Shuffle (Icky) Lateral Scissor High Knee Step Over Two-In-Two-Out Two Foot Hops Diagonal Ski Hops AGILITY / BAGS: One Foot In Each Hole Lateral High Knee Shuffle Zig-Zag Run Sprint - Back Pedal Two Foot In Each Hole STRENGTH / LIFT: Hang Clean Back Squat Bench Auxiliary Bench Dumbbell Shoulder Press Dumbbell Shrugs EZ Bar Extension Close Grip Press Manual Neck
Dumbbell Jerk Clean Pull Box Step-Up Romanian Dead Lift (RDL) Dumbbell Row Wide Grip Pull-Up Straight Bar Curl Dumbbell Hammer CUrl Hang Snatch Back Squat / Front Squat Hamstring Bench Dumbbell Flat Bench / Dumbbell Alt Press Dumbbell T-Drill Dumbbell Shrugs Tricep Ext / Close Grip Power Ball Push-Up Manual Neck ENDURANCE / LINEAR BURST SPEED: 40 Yard Sprints 50 Yard Sprints 60 Yard Sprints
Lifting Circuits
Ensure that you work maximally during your lifts and rest for 45 seconds between sets BICEP CIRCUIT: Circuit A Straight Bar Curl 3 X 8 Dumbbell Hammer Curl 3 X 8 Circuit B EZ Bar Curls 3 X 8 Dumbbell Curls 3 X 8 Circuit C Cable Curl 3 X 10 Hammer Curl 3 X 8 Circuit D 21s 3 X 21 (7/7/7) Band Curls 3 X 10 SHOULDER CIRCUIT: Circuit A Dumbbell Shoulder Press 3 X 8 Dumbbell Shrugs X 10 Circuit B Plate Circuit 3 X 8 Scap Pinch 3 X 20 Circuit C Upright Rows 3 X 8 Wall Slides 3 X 5 (High / Low) Circuit D Dumbbell T-Drill 3 X 7 Dumbbell Shrugs 3 X 10 TRICEP CIRCUIT: Circuit A EZ Bar Extension 3 X 8 Close Grip Press 3 X 10 Circuit B Push-up Complex x3 X 20/15/10 Dips 3 X 1015 Circuit C Tricep Extension 3 X 10 Tricep Overhead 3 X 10 Circuit D Tricep Ext/Close Grip 3 X 5 Power Ball Push-Up 3 X 12
BACK CIRCUIT: Circuit A Dumbbell Row 3 X 8 Wide Grip Pull-Up Circuit B Dumbbell Bench Row 3 X 8 Dumbbell Pullover 3 X 8 Circuit C Wide Lat Pulldown 3 X 8 Narrow Grip Pull-up 3 X 8 Circuit D Dumbbell Stability Row 3 X 8 Narrow Grip Pull-up 3 X 8
To determine your max weight lifting range and calculate your max percentages, please reference the weight lifting guide at the back of this book.
DIAGRAMS & DeSCRIPTIONS
DYNAMIC WARM-UP (A)
DAY 1
Accelerate ACCeLeRATe
- 40 yards
Backwards Run BACkWARDS RUN
2 1
3 3 2 1
1. heathletewillstartthedrillin T athreepointstance,withtheir handbehindtheline
2. heathletewillaccelerateto T about50%60%oftopspeed
3. nthe2ndaccelerationthe O athleteshoulderworktoward 75%oftheirtopspeed
4. lwaysusepropertechnique, A thisisnotajog
1. eginwiththeheelsnexttotheline. B Atthewhistletheathletewilllean forwardandbegintorunbackwards
2. hisdrillisdifferentthanaback T pedalinthattheathletewillkick andreachwiththeirheels
3. Thearmsshouldswingina normalrunningpattern
Quad PULL QUADPull
Staggered Hamstring STAGGeReD HAMSTRING (RT/LT)
- 30 yards
3 5
2 3 1
1. heathletewillgrab,raise,thenbend T theirrightlegsothattheheelis neartheglutes 2. heathletewillgrasptheankle T andwillstretchthehipflexorand quadricepsfor1015seconds 3. heathletewillthenreleasethe T footastheybringthekneeup towardstheirchest 4. ncethekneeisashighupas O theathletecangetittheywill grasptheshinandhugthebent legtowardstheirmid-section. Theywillfeelastretchinthe glutesandthehamstringarea 5. ftercompletingtherightleg A repeatthestretchwiththeleftleg 6. everforceastretchto N anuncomfortablelevel
1. eginwiththeathletesrightleg B staggerednofartherthanheelto toerelationshipfromtheleftfoot 2. heathletewillbendforwardat T thehip,keepingtheirbackflat, andtheirrightlegslightlybent 3. stheathletelowersthemselves A theywillpushtheirhipsbacksothat theyfeelastretchintherightleg 4. ftercompletingtherightleg A repeatthestretchwiththeleftleg
1 2
5. everforceastretchtoan N uncomfortablelevel
- 40 yards
Carioca Squat CARIOCA SQUAT
- 15/15 yards
2 1
1 3
1. While standing tall, step slightly forward and to the side with your left leg 2. Keep chest and head up through the entire drill
3. Take right knee and stretch it behind the shin of the left leg 4. With weight on right foot, lunge to the side and slightly forward with the left leg
5. Repeat under step with right leg 6. Keep chest and head up throughout the movement
DYNAMIC WARM-UP (A)
DAY 1
Saigon Squat SAIGON SQUAT High kNee CARIOCA HIGHKnee Carrioca
- 10/10 yards
1 2 2 1
1. eginwiththefeetshoulderwidth B apart.Makesurethatthetoes areslightlyturnedout 2. heathletewillsquatdownso T thatthehipsareneartheground. Ensurethattheheelsareflatto theground
3
3. heathletewillpushouton T theinsideofthelegsothatthey feelastretchinthegroinarea 4. everforceastretchtoan N uncomfortablelevel 1. hisexerciserequirestheathlete T toexchangeastepoverandastep undermovement 2. akesurethatthekneerisesasfar M ascomfortableduringthestepover movementsothatastretchwilloccur 3. Keepthearmmovementverynatural 4. ontinuethemovementforthe C requireddistance
Stiff Legged Bound STIff LeGGeD BOUND
- 20 yards
Hip fLexOR HIP Flexor
3 2 4 1 2 3 5 4 6
1. heathletewillboundoutjust T likeadrummajor
2. uringthemovementthe D keepthelegsstraight
3. hearmswillmovejustas T iftheathletewererunning
4. ontinuethemovementuntilthey C havecoveredtherequireddistance
1. hisstretchbeginswiththe T athleteonafootandonone kneewiththerightlegforward 2. heathletewillleanforward T ontheleftkneeandwillstretch theirarmsovertheirheadsto getabetterstretch
3. fterholdingthispositionfor A 1015secondstheathletewill rotateatthewaisttotheright 4. fterholdingthispositionfor A 1015secondstheathletewill rotateatthewaisttotheleft
5. heathletewillswitchlegs T andrepeatthesequence 6. everforceastretchto N anuncomfortablelevel
3 Way SPLITS 3-WAYSplits
1 2 3 4
1. heathletewillstretchtheirlegs T outasfaraspossible 2. hilefacingtheirrightfootthe W athletewillensurethattherightfoot isontheheelwhiletheleftfootis onthetoes 3. andswillbeonthegroundoneither H sideoftheathletesbodyforsupport 4. fterholdingthispositionfor A 1015secondstheyathletewill rotatearoundsotheyarefacing forwardagain.Bothfeetwillbe flatonthegroundwithmostof theweightontheinstep
6 5
7. nceallthreedirectionshavebeen O completedthatathletewillrisetoa standingposition 8. everforceastretchtoan N uncomfortablelevel
5. heathletewillwalkforwarduntilthe T hipstouchthegroundandthenthey willwalkbackuntiltheyareinthe initialposition 6. heathletewillthenrotatearoundso T thatthefrontlegisontheleftheelso thattheyrightfootisonthetoes
DAY 2
- 40 yards
Backwards Run BACkWARDS RUN
- 20 yards
2 1
3 3 2 1
DYNAMIC WARM-UP (B)
1. eginwiththeheelsnexttotheline. B Atthewhistletheathletewilllean forwardandbegintorunbackwards
2. hisdrillisdifferentthanaback T pedalinthattheathletewillkick andreachwiththeirheels
3. Thearmsshouldswingina normalrunningpattern
Quad PULL QUADPull
Staggered Hamstring STAGGeReD HAMSTRING (RT/LT)
3 5
2 3 1
1. heathletewillgrab,raise,thenbend T theirrightlegsothattheheelis neartheglutes 2. heathletewillgrasptheankle T andwillstretchthehipflexorand quadricepsfor1015seconds 3. heathletewillthenreleasethe T footastheybringthekneeup towardstheirchest 4. ncethekneeisashighupas O theathletecangetittheywill grasptheshinandhugthebent legtowardstheirmid-section. Theywillfeelastretchinthe glutesandthehamstringarea 5. ftercompletingtherightleg A repeatthestretchwiththeleftleg 6. everforceastretchto N anuncomfortablelevel
1. eginwiththeathletesrightleg B staggerednofartherthanheelto toerelationshipfromtheleftfoot 2. heathletewillbendforwardat T thehip,keepingtheirbackflat, andtheirrightlegslightlybent 3. stheathletelowersthemselves A theywillpushtheirhipsbacksothat theyfeelastretchintherightleg 4. ftercompletingtherightleg A repeatthestretchwiththeleftleg
1 2
5. everforceastretchtoan N uncomfortablelevel
- 40 yards
Stiff Legged Bound STIff LeGGeD BOUND
- 20 yards
2 1
3 1 3 2 4
1. heathletewillboundoutjust T likeadrummajor
2. uringthemovementthe D keepthelegsstraight
3. hearmswillmovejustas T iftheathletewererunning
4. ontinuethemovementuntilthey C havecoveredtherequireddistance
DAY 2
Lateral Lunge LATeRAL LUNGe
- 10/10 yards
Inchworm INCHWORM
- 10 yards
1 2 3 2 4 5 6 7 3 8
3. Keep hip level the same throughout 4. Shift weight over left leg 5. Shift weight over right leg 6. Keep hip level the same 7. Shift weight back over left leg 8. Stand and lunge to the left again 1. Stand tall 2. Hands on floor, legs straight 3. Walk hands out to extended position 4. Walk feet up to hands 5. Keep legs straight 6. Repeat 7. Continue drill for 10 yards
6 4 5
DYNAMIC WARM-UP (B)
1. Stand tall 2. Lunge out with left foot
3 Way LUNGe 3-WAYLunge
- 20 yards
2 1 3 4 5 6 7
1. heathletewilllunge T forwardasfaraspossible 2. nthelungepositionthe I athletewillraisetheirarms overtheirhead
3. heathletewillstepwiththe T leftfootandwillagainraise theirarmsovertheirhead 4. fterthenextstepwiththe A rightlegtheathletewillturn totheright
5. heathletewillthenstepwith T theirleftfootandagainturn totheright 6. fterthenextstepwiththe A rightlegtheathletewillturn totheleft
7. heathletewillthenstepwith T theirleftfootandagainturn totheleft 8. ontinuetherotationoflunges C andturnsfortherequireddistance
Spiderman SPIDeRMAN
- 10 yards
3
1. Lunge forward 2. Lower hips towards ground 3. Hands remain on ground 4. Rock back 5. Straighten lead leg 6. Hands remain on ground 10 yards total
DAY 3
Shuffle Right SHUffLe RIGHT
- 10 yards
Ice SkATeR BACkWARD ICeSkater Forward/Backward
- 10 yards
5 3 1
1. heathletewillputabandaround T theirankles.Andassumeafootball positionwiththeirkneesbentand theirheadupandbackflat,donot bendatthewaist 2. eginthedrillwiththefeetathip B widthapart,thefeetwillnevercome closerthanthehipwidthposition
2 4
5. ftercompletingtheprescribed A distancedonotallowtheathleteto standup.Theathleteshouldreturn tothestartingpoint.Itisimportant tokeepthestressonthehipsduring thismovement 1. The athlete will assume an athletic position with the bands around their ankles, hands behind their backs with their chest up 2. The athlete will step out on a 45 angle with right foot. As the foot comes into contact with the ground it is important to make sure that it - 10 yards
5 4
3. heathletewilllungeouttoa T shoulderwidthdistance.Asthe athletemovestheirfoottheir chestwillfollowthemovement oftheleadfoot 4. onotallowtheathletetoleanon D thetrailfootastheylungetotheside
lands full footed, do not land on the heel or on the toes but on the whole foot 3. The athlete will step with left foot and bring the feet together. The athlete will step out with left foot on a 45 angle. Make sure the athlete lands full footed
4. The athlete will bring right foot together with the left foot again. Continue this movement for the rest of the prescribed distance 5. After getting to the far point the athlete will step backward on a 45 angle with the right foot leading with the heel, landing on a full foot
6. The athlete will move the left foot together with right foot. 7. The athlete will step back on a 45 angle with left foot. Make sure that the athlete stays down in the football position for the entire exercise
Shuffle Left SHUffLe LefT
Clams CLAMS (RT/LT)
- 10 reps
4 5 1 3 1
1. heathletewillputabandaround T theirankles.Andassumeafootball positionwiththeirkneesbentand theirheadupandbackflat,donot bendatthewaist
5 2 4
willfollowthemovementofthe leadfoot 4. onotallowtheathletetoleanonthe D trailfootastheylungetotheside 5. ftercompletingtheprescribed A distancedonotallowtheathleteto standup.Theathleteshouldreturn tothestartingpoint.Itisimportant tokeepthestressonthehipsduring thismovement 1. heathletewilllayontheirrightside T withthebandrolledupjustabove theirknees.Thekneeswillbe togetherinthisfetalposition 2. hekneeswillbebentata45angle T
3 6
2. eginthedrillwiththefeetathip B widthapart,thefeetwillnevercome closerthanthehipwidthposition 3. heathletewilllungeouttoa T shoulderwidthdistance.Asthe athletemovestheirfoottheirchest
3. heathletewillneedtorolltheir T rightshoulderslightlyoversoas tokeepthehipclosed 4. heexercisebeginswiththeathlete T openingtheirlegasfaraspossible. Atthetopofthemovementthe athletewillholdforacount
5. heathletewillthenreturn T tothestartposition 6. ssoonastheathletefeelsthe A kneestouchtheathletewillopen thelegsagain
7. ontinueopeningandclosing C fortherequirednumberofreps
BANDS (C)
Ice SkATeR fORWARD ICeSkater Forward/Backward
- 10 yards
Horizontal Marching HORIzONTAL MARCHING (RT/LT)
- 10 reps
1 2 1 2 3 5 4 3
4. The athlete will bring right foot together with the left foot again. Continue this movement for the rest of the prescribed distance 5. After getting to the far point the athlete will step backward on a 45 angle with the right foot leading with the heel, landing on a full foot 6. The athlete will move the left foot together with right foot. 7. The athlete will step back on a 45 angle with left foot. Make sure that the athlete stays down in the football position for the entire exercise 1. heathletewilllayontheirbackwith T theirlegstogetherandbandaround thetopoftheathletesfeet 2. heathletewillraisetheirrightknee T sothatitisperpendiculartothefloor 3. heleftlegwillremainstraight. T Thebandisnowcompletely stretchedbetweenthetwofeet 4. heathletewillholdthetopposition T beforeloweringtherightlegtothe startingposition 5. heathletewillthenraisetheright T legagain.Continuethemarching movementforasmanyrepsas arerequired 6. fterfinishingtherightlegthe A athletewillrepeatthesequence withtheleftleg
5 4
1. The athlete will assume an athletic position with the bands around their ankles, hands behind their backs with their chest up 2. The athlete will step out on a 45 angle with right foot. As the foot comes into contact with the ground it is important to make sure that it
lands full footed, do not land on the heel or on the toes but on the whole foot 3. The athlete will step with left foot and bring the feet together. The athlete will step out with left foot on a 45 angle. Make sure the athlete lands full footed
DAY 1
Week 1
HORIzONTAL STABILITY : V-Reach-Up V Reach Ups
- 2 x 8 reps
2-4-6 Drills LINeAR BURST SPeeD : 2-4-6 Drills
- 1x20 yards focus on first 2, 4, & 6 steps. 2x20 yards blend all 6 steps. 2 x 30 blend & finish
1. ayflatonthebackwiththe L legsperpendiculartothefloor
2. ifttheshoulderbladesoffthefloor, L reachinguptothetoes.Holdfor onesecond,andthenreturntothe startposition
3. eelsshouldbeup,toesshould H bepointingtowardsyou
4. nhaleonthewaydown I andexhaleonthewayup
1. hiscoachingtransitionhelpsyouto 3. The4stepmarkershouldbea5-yards T getafeelingifanathleteispushing 4. he6stepmarkerwillbebetween8 T hardenoughduringtheDrivePhase and10yards 2. hemarkerswillbeat2stepsinwhich 5. tisimportantthatyoudonotover T I youwanttheathletedrivingoutwhile coachthestepcounting.Ifanathlete notcastingtheshin becomestoobsessedwithcounting
theirstepstheywillhaveatendency tooverstrideinordertoachieve themarkers 6. hebestcoachingsystemisto T focuseachoftherunsonadifferent steppattern.Havetheathletepush
ashardaspossiblefor2-stepsor 4-stepsor6-steps,asacoachyouare monitoringhowclosetothemarkers theybecome
Seals HORIzONTAL STABILITY : Seals
- 2 x 8 reps
One Foot In Every Hole SPeeD LADDeR : One foot In each Hole
1 3 3 1 2
1. ayflatonyourstomach,withyour L handsinapush-uppositionunder yourshoulders
2. egintheexercisebypushingyour B torsoupofftheground.Keepthehips attachedtotheground
3. oldthetoppositionforacount H andthenloweryourselftothe startingposition
4. Breathenormallyasyouexercise
1. The athlete will run through the speed ladder making sure that one foot hits each of the open spaces in the ladder
2. Make sure the athlete is not looking at the speed ladder as they move down the course
3. The athlete will finish the drill by sprinting 5-yards past the ladder
Ankle Touches HORIzONTAL STABILITY : Ankle Touch
- 2 x 12 reps
Two Feet In Every Hole SPeeD LADDeR : Two feet In each Hole
1 1 3
1. obegintheexercisekeeptheback T andbothfeetonthefloor,bothlegs shouldbebentata45angle
2. ifttheshoulderbladesoffthe L floorandmaintainthatposition asyourreachfromsidetosideto touchtheankles
3. reathenormallyasyouexercise B
1. The athlete will run through the speed ladder making sure that both feet hit each of the open spaces in the ladder
2. Make sure the athlete is not looking at the speed ladder as they move down the course
DAY 1
Week 1
Lateral High Knee (Right/Left) SPeeD LADDeR : Lateral High knee (RT/LT) Two-In-Two-Out : Two-In-Two-Out SPeeD LADDeR (Right/Left)
2 1
4 6 1
4 5
3
1. The athlete will have their right side (left when leading with the left leg) facing down the speed ladder 2. The athlete will begin by stepping into the first hole with their right foot (left when leading with the left leg) 3. The athlete will then follow with the left foot (right foot when going left stepping into the same hole 4. As the left foot (right foot when going left) strikes the ground the athlete will raise their right knee (left knee when leading with the left leg) to hip height and step into the next hole 5. Continue this high knee step action for the rest of the drill. Make sure the athlete is not looking at the speed ladder as they move down the course 6. The athlete will finish the drill by turning and sprinting 5-yards past the ladder 1. The athlete will have their right side (left when leading with the left leg) facing down the speed ladder 2. The athlete will begin by stepping into the first hole with their right foot (left when leading with the left leg). The athlete will then follow with the
3
left foot (right foot when going left) stepping into the same hole 3. As the left foot (right foot when going left) strikes the ground the athlete will step out of the first hole and move the foot to the outside of the second hole. The stepping out of the right foot will be followed by the athlete stepping out of the hole with their left foot 4. After stepping out of the first box the athlete will then step into the next hole with their right and then left foot. The drill will continue with the two feet stepping in and out of the box as they process laterally down the ladder. Make sure the athlete is not looking at the speed ladder as they move down the course 5. The athlete will finish the drill by turning and sprinting 5-yards past the ladder
Lateral Shuffle (Icky Shuffle) SPeeD LADDeR : Lateral Shuffle (Icky)
Two Foot Hopscotch SPeeD LADDeR : Two foot Hopscotch
3 4 2 1 4 6
3
1. The athlete will face down the speed ladder to begin the drill 2. The athlete will move laterally across the speed ladder making sure both will alternately hit each hole 3. Once the outside foot steps outside of the speed ladder that athlete will start back into the next hole and move laterally across the ladder. Make sure the athlete is not looking at the speed ladder as they move down the course 4. The athlete will finish the drill by sprinting 5-yards past the ladder 1. The athlete will begin the drill by facing down the speed ladder 2. The athlete will jump with both feet into the first hole 3. Once the feet touch the athlete will then jump out of the hole and outside of the ladder where they straddle the area between the first and second hole 4. As quickly as possible the athlete will then hop, with both feet, back into the second hole 5. This in and out hopping will continue for the rest of the speed ladder. Make sure the athlete is not looking at the speed ladder as they move down the course 6. The athlete will finish the drill by sprinting 5-yards past the ladder
High Knee Step : High SPeeD LADDeROver knee Step Over
4 CONE Sprint-Shuffle-Back Pedal 4-CONe::Sprint > Shuffle > Back Pedal
4 CONE Shuffle - Back Pedal> Shuffle 4-CONe::Shuffle >Back Pedal - Shuffle
6 4 2
1. The athlete will start lined up on the right side of the speed ladder facingdown the right vertical line of the speed ladder 2. The drill will commence with the athlete stepping over their left leg with their right foot landing in the first hole
3. The athlete will then step over the top of the right foot with their left foot landing on the outside of the speed ladder 4. The athlete will then step over with the right leg back into the ladders next hole
5. Continue this high knee step over process for the rest of the speed ladder. It is important that the athlete is stepping over, not swinging their leg around as they step over. The drill will help loosen the athletes ability to
move their hips. Make sure the athlete is not looking at the speed ladder as they move down the course 6. The athlete will finish the drill by sprinting 5-yards past the ladder
1
1. Sprint > Shuffle > Back Pedal 1. Shuffle > Back Pedal > Shuffle
DAY 1
Week 1
4 CONE Sprint-Shuffle-Back Pedal 4-CONe ::Back Pedal > Carioca > Sprint Back Pedal-Carioka-Sprint 4 CONE Shuffle Back Pedal Pedal-Diagonal Sprint 4-CONe ::Sprint >-Shuffle > Back Pedal > Diagonal Sprint Sprint-Shuffle-Back - Shuffle Bench BeNCHPress
- 4 x 70/4, 75/3, 82/2, 85/2
3 4 2 5
1
1. Back Pedal > Carioca > Sprint 1. Sprint > Shuffle > Back Pedal > Diagonal Sprint
1. Lie face up on a bench with eyes directly below bar 2. Position feet directly under the knees with the hips, shoulders, and head flat on the bench (Lock in this position and keep it through the entire movement) - 4 x60/4, 65/4, 70/4, 75/4
3. Using a slightly wider than shoulder width grip have a partner assist in unracking the bar 4. Take air in, tighten the core, and lower the bar under control to a point even with or slightly below the nipples, keeping the wrists straight
5. As soon as the bar touches the chest, drive it back to the starting position making sure to achieve full elbow extension, exhaling as the bar rises 6. When executing the pause bench, the athlete will allow the bar to remain in the bottom position (on the chest)
for a count before pressing the bar to the finished position 7. Do not allow the bar to sink into the athletes chest. Keep the core strong
Hang CLeAN HANGClean
30 INCLINe BeNCH 30 / 45 Incline Bench
- 3 x 60/3, 62/3, 65/3
4 1 3 2
1. oldthebarusingacleangrip, H keepingthearmsstraight,elbows rotatedout,andwristscupped 2. tandwithfeethipwidthapart S andkneesslightlybentsothe baristouchingtheupperthigh 3. eepingthecoretight,chestup,and K backflat-slowlylowerthebartothe topoftheknee(shouldersshouldbe directlyoverthebarandbodyweight shouldbebackontheheels) 4. xplosivelyextendthebodyvertically E andshrugtopullthebarup,literally
6 5 2
3 1
jumpingofftheplatformtoshift thefeet(dontjumpforheight, jumptoshiftthefeet) 5. sthebarcontinuestomove A upward,allowtheelbowsto bendandmoveuptotheside 6. sthebarapproachesshoulder A level,pullthebodydownintoa quarter-squatposition,rotatethe elbowsunderandcatchthebar byallowingittorestontheshoulders 1. Adjust the bench to either a 30 angle (1 notch up) or a 45 angle (2 notches up) 2. Lie face up on a bench with the eyes directly below the bar 3. Position feet directly under the knees with the hips, shoulders, and head flat on the bench (lock in this position and keep it through the entire movement) 4. Using a slightly wider than shoulder width grip have a partner assist in unracking the bar 5. Take air in, tighten the core, and keeping the wrist straight, lower the bar under control to the upper portion of the chest slightly below the collar bone 6. As soon as the bar touches the chest, drive it back to the starting position making sure to achieve full elbow extension, exhaling as the bar rises
Back SQUAT BACkSquat
- 4 x 65/5, 70/5, 75/5, 80/5
Seated : Sprint-Shuffle-Back Pedal 4-CONeDumbbell Shoulder Press SHOULDeR CIRCUIT A : Dumbbell Shoulder Press
4-CONe : Shuffle - Back Pedal - Shuffle
-3x8
1 2 4 5 3
1. Position the bar behind the head on the upper part of the back/ trap area where it rests most comfortably using a wider than shoulder width grip 2. Keeping the chest up, tighten the core and use the legs to lift the bar off the rack and step back to lift 3. Feet are positioned between hip, shoulder width apart with the toes pointing slightly out 4. Keeping the chest up and eyes focused straight ahead, take in air and tighten the core
7 6
5. Begin the decent by setting the hips back slightly to shift the weight toward the heels 6. Continue to drop the hips in a controlled manner by bending the knees, keeping the chest up and back straight until thighs are parallel to the ground
7. Knees should be kept in line with the toes but never allowed to shift in front of them 8. From the bottom, push through the feet, using the hips and thigh muscles to return to the starting position, exhaling as you rise
1. Using a 90 bench, sit holding the dumbbells on the thighs with the feet directly under the knees and the back flat against the bench
2. Use the legs to help lift the dumbbells to shoulder level
3. Take air in, tighten the core, and press the dumbbells straight up overhead to full elbow extension
4. Lower the dumbbells under control to the starting position, exhaling as you lower the dumbbells
DAY 1
Week 1
Dumbbell Shrug SHOULDeR CIRCUIT A : Dumbbell Shrugs
- 3 x 10
Manual Neck Backward MANUAL NeCk : Backward
- x 6 reps
3 4 1 3
1. Allow the dumbbells to hang at the side, stand with the feet directly under the hips with the knees slightly bent
2. Keeping the chest up and eyes focused straight ahead, take in air and tighten the core
3. Keeping the arms straight, shrug the dumbbells straight up using the traps as if trying to touch the shoulders to the ear
4. Inhale and hold your breath as the shrug begins and then exhale as you return to the starting position
1. singa90bench,situprightwith U yourbackflatagainstthebench 2. laceatoweloveryourheadand P haveapartnerstandbehindyouwith theirhandsonthebackofyourhead
3. eginwithyourneckstraight, B notextendedbackward 4. aveyourpartnergentlypushthe H headforwardasyoutuckthechin andresistthem
5. eturntothestartingpositionby R movingtheheadbacktocenter whileyourpartnergentlyresists yourmovement,makingsurenotto extendtheneckpastcenter
EZ Bar CIRCUIT A : ez TRICePLying ExtensionBar extension
-3x5
Manual Neck Forward MANUAL NeCk : forward
- x 6 reps
2
1 2
5 4
3 1
1. Lying flat on a bench using an EZ-curl bar, press the weight up directly over the chest
2. Lower the weight down, just behind the head by bending at the elbows
3. Return the weight back to the starting position with the elbows fully extended, exhaling as you lift
1. singa90bench,situprightwith U yourbackflatagainstthebench 2. laceatoweloveryourheadand P haveapartnerstandbehindyou withtheirhandsonyourforehead

- 3 x 10
3. eginwithyourneckstraight, B notextendedbackward 4. ovetheheadforwardbytucking M thechinwhileyourpartnergently resistsyourmovement
5. eturntothestartingpositionby R havingyourpartnergentlypullthe headbacktowardcenterasyou resistthem,makingsurenotto extendtheneckpastcenter

- x 6 reps
TRICeP CIRCUIT : Press Grip Press EZ Bar Close Grip Close
Manual Neck Side to To Side MANUAL NeCk : SideSide
2 1 2 3 1
4 5
2. Keeping the elbows in close to the body, lower the bar to the chest as if performing a bench press
3. Once the bar touches the chest, press it upward, extending the elbows and return the bar to the starting position
1. singa90bench,situprightwith U yourbackflatagainstthebench 2. laceatoweloveryourhead P andhaveapartnerstandbehind youwithonehandonthesideof yourheadandtheotheronyour oppositeshoulder
3. eginwithyourneckstraightand B haveyourpartnergentlypushthe headtothesideasyouresistthem 4. eturntothestartingpositionby R movingtheheadbacktocenter whileyourpartnergentlyresistsyour movement
5. ompletetherequirednumberof C repetitionsononesideandthen repeatfortheoppositeside
DAY 1
Week 1
40-Yard Sprint 40 -YARD SPRINTS
- x 2 sets of 6
1. The athlete will sprint for 40 yards. Offensive Linemen, Defensive Linemen will need to run the distance in less than 6.5 seconds. Linebackers, Tight Ends, Quarterbacks, and Specialist (kickers / punters) will run the distance in less than 6
seconds. Skill players: Wide Receivers, Defensive Backs, Running Backs will run the distance in less than 5.5 seconds. After each repetition the athlete will rest for 30 seconds before starting their next run. After running the first set the athlete will rest for 2 minutes before
starting their next set of runs. If at any time you are having problems catching your breath or have any signs of distress make sure you check with your athletic trainer and your coach
DAY 2
Week 1
Suitcase PARTNeR POWeR BALL DRILLS : Suitcase Crunch
- 1 x 10 reps
Snatch (Standing) SNATCH (STANDING)
- x 8 throws
6 1 4 5 3
1. To begin the exercise place the hands by the ears, bend knees at a 45 angle and flex the toes toward the shins
2. Crunch the upper-body and lower body together in a controlled manner
3. Knees should come together to meet the elbows, hold for a second, and then return to the starting position
4. Breath as you exercise, inhale on the way down and exhale on the way up keep your core tight
1. heathletebeginswiththeirfeet T hipwidthapartwithapowerball intheirhands.Makesurethereis enoughroomaroundeachathlete toensuresafety
2. heathletesbackwithbestraight, T headup,withtheweightbalanced betweenbothfeet 3. hemovementbeginswiththe T athletebendingatthewaistwhile maintainingtheflatback
4. hearmsarefullyextended T 5. sthehipsmovethroughthe A rangeofmotionthearmswillcarry theballupandovertheirheadina snatchmovement
6. akesurethatyouwatchtheflightof M theballtoensurethatyoucangetout ofthewaywhentheballlands
Sit-Up And Grab PARTNeR POWeR BALL DRILLS : Sit Up and Grab
- 2 x 10 reps
Jerk (Standing) jeRk (STANDING)
- x 8 throws
6 3 1 2 4 5 2 4 5
1
1. To begin the exercise keep your back and both feet on the floor, both legs should be bent at a 45 2. Extend the arms above your chest 3. The partner will hold the ball above the athletes chest as a target for the athlete to reach up 4. Lift the shoulder blades off the floor and take the ball from your partner and return to the floor 5. As soon as the shoulder blades touch the ground crunch back up and hand the ball to your partner. Return to the ground and continue taking the ball and handing it off for the required reps 6. It is important to keep the ball at arms length throughout the exercise 7. Inhale on the way down and exhale on the way up 1. heathletebeginswiththeirfeet T hipwidthapartwithapowerball intheirhands.Makesurethereis enoughroomaroundeachathlete toensuresafety 2. heathletesbackwillbestraight, T headupwiththeirweight balancedbetweentheirfeet 3. hemovementbeginswiththe T athletebendingatthewaistwhile maintainingtheflatback 4. heballwillbeginatthetopofthe T athleteschest,evenwiththechin 5. sthehipsmovethroughthe A rangeofmotionthearmswillcarry theballupandovertheirheadina jerkmovement 6. akesurethatyouwatchtheflightof M theballtoensurethatyoucangetout ofthewaywhentheballlands
PARTNeR POWeR BALL DRILLS : Lock Down Lock Down
- 1 x 10 reps
Cone HOP CONeHops: Single Cone
3 1 2
1. To begin this exercise lay flat on the stomach with both arm behind and legs extended straight out
2. Lift the torso and thighs off the ground at the same time 3. Keep the thumbs up, and legs straight
4. This is not a jerking motion, lift the body up, hold for one second, and then return to the floor 5. Repeat to desired reps
1. The first level for this drill will be to use a single cone. The athlete will begin by jumping over the cone and showing that they are able to control the landing
2. They will then jump backwards over the cone, again showing control in their landing. They will, after a set number of reps, will move to have the cone on their side
3. The athlete will then jump over the cone laterally showing that they are able to land under control
DAY 2
Week 1
Cone HOP: Lateral CONeHops (continued)
-2x6
Dumbbell Jerk DUMBBeLL jeRk
- 3 x 55/4, 60/4, 60/4
5 1 2 3 2 1 3 4 6
1. After doing single hops the next level will have the athlete jumping multiple times over and back and laterally over the cone
2. After the athlete has shown the ability to jump a single cone four cones will be introduced. The athlete will stand in the middle of four cones they will begin by doing a series of single jumps forward, laterally
and backwards. This will then be expanded to multiple jumps of forward and backward jumps and lateral jumps 3. The final progression will have the athletes jumping around the four
cones clockwise and counter clockwise. Each time the athlete jumps and land it is vital that they show control when they land allowing their ankles, knees and hips as shock absorbers
1. Standing with the feet under the hips and using a neutral grip, palms facing in, position the Dumbbells at shoulder level allowing them to slightly rest on the shoulders 2. Keeping the chest up and heels flat, tighten the core and drop into a
quarter squat position by allowing the hips and knees to bend slightly 3. Quickly change direction by thrusting the dumbbells straight up overhead using the legs and arms together 4. As the dumbbells continue to rise, shift the feet from hip width to
shoulder width and rebend the knees slightly 5. The dumbbells should be caught overhead by locking the arms out at the exact same moment the feet come back into contact with the ground after the shift
6. Stand tall with the dumbbells overhead then lower them to the start position and reset the feet for the next repetition
Cone HOP forward/Backward CONeHops:(continued): 3 Cone Hop
-2x6
Clean Pull CLeAN PULL
- 4 x 60/4, 70/4, 75/4, 80/4
6 5 1 2 3 4
7 1
1. A variation of this will be to line up three cones in a line. The athlete will work down and back across the line with single and then multiple lateral hops. This series is a great way to add a variation to a jumping (plyometric) program 1. Stand with feet hip width apart so that the balls of the feet are positioned directly under the bar 2. Squat down and grip the bar using a clean grip, keeping the arms straight, elbows rotated out, and wrists cupped 3. Position the body so the shoulders are directly over the bar, tighten the core and pull the chest up so the back remains flat 4. Pull the bar off the floor at a constant speed by extending the hips and knees, back angle remains constant as the hips and shoulders rise at the same rate 5. The bar remains close to the body after it crosses the knees 6. Explosively extend the body vertically and shrug to pull the bar up 7. At the height of the pull the ankles, knees, and hips are fully extended
jUMP and Land Jump AND LAND
Box STeP-UP BOxStep-Up
- 3 x 52/5, 55/5, 55/5
2 3
4 5 6
1
1. Jumping and landing is the key to being an explosive athlete. This drill is done each time we start a new cycle of training. Make sure your athlete jumps as high as possible. Any effort less that 100% is a wasted effort. The most important part of the jump is actually the landing. Make sure that the coach and the athlete understand how important the landing is. The jump as a single entity is important but the key to be a great athlete is being able to jump two, three or five times with great effort and intensity. Most plays can be 3 or 4 explosive efforts before the play is finished. Because of the importance of multiple jumps the ability to land properly, allowing the ankles, knees and hips to act as shock absorbers to allow the athlete to land softly. As the athlete lands it is now important to get off the ground as quickly as possible. This time in between jumps is the difference between a good athlete and a great athlete 1. Use a box that positions the lead leg so the top of the thigh is parallel to the ground (typically between 16-22 inches) 2. Position the bar behind the head on the upper part of the back/trap area where it rests most comfortably 3. Hold onto the bar using a wider than shoulder width grip and place one foot (lead leg) on top of the box, making sure the heel is completely on the box 4. Maintaining an erect body position, tighten the core and push through the foot on the box to stand up tall on that leg while driving the opposite knee into the air 5. The knee drive is accompanied by pulling the toes toward the shin of that same leg 6. From the top position, return to the starting position under control to perform the next repetition
DAY 2
Week 1
RDL (Romanian Dead Lift) ROMANIAN DeAD LIfT (RDL)
- 3 x 52/5, 52/5, 52/5
BICeP CIRCUIT A Straight Bar Curl : Straight Bar Curl
-3x8
2 3 4 5 6 7 8 1 2
1. oldontothebarusingacleangrip H andstandwiththefeetdirectlyunder thehipswiththekneesslightlybent 2. eepingthechestupandeyes K focusedstraightahead,takeinair andtightenthecore
3. eginthedecentbysettingthe B hipsbackslightlytoshifttheweight towardtheheels 4. eepingthebarclosetothebody, K pivotfromthehipstolowerthebar towardtheground
5. ontinuedownkeepingthecore C tight,chestup,andbackflatuntila slightstretchinthehamstringsisfelt 6. hispointwillbesomewhere T betweenjustbelowthekneeandthe middleoftheshin
7. romthebottom,pivotfromthe F hipstoreturntothestartingposition, exhalingasyourise 8. ocusonthehamstringandgluteal F musclesperformingtheworkto returntothestartingposition
1. Using an regular straight bar and an underhand grip (palms up), start with the arms fully extended holding onto the weight with a shoulder width grip
2. Curl the bar up by bending at the elbows, bringing the weight all the way up to the chest and then return to the starting position by lower the bar in a controlled manner
Dumbbell Stability Row BACk CIRCUIT A : Dumbbell Rows
-3x8
Dumbbell Hammer Curl BICeP CIRCUIT A : Dumbbell Hammer Curl
-3x8
3 2 1 1 2 3
1. With a dumbbell in each hand, assume the push-up position; arms extended, back flat, body in a straight line
2. Pull one dumbbell straight up toward the arm pit by bending the elbow and pulling with the arm and back muscles, stabilizing on the opposite arm and feet
3. Keep the body in a straight line through the entire set by maintaining a strong core, alternating arms with each repetition
1. Hold a dumbbell in each hand at your sides with the palms facing in
2. Curl the weights upward by bending at the elbows so that the flat end of the dumbbell is coming up toward the shoulder
3. Bring the weight up so that it almost touches the shoulder and then return to the starting position in a controlled manner
BACkGRIP PULL-UP Grip Pull-Up WIDE CIRCUIT A : Wide
- 3x8
40-50-60 40-50-60
- x 2 sets of 6
3
1. The athlete will run a linear distance. The distance is specific to each athlete. Offensive Linemen, Defensive Linemen will run 40-yards. Linebackers, Tight Ends, Quarterbacks, and Specialist (kickers / punters) will run 50-yards. Skill players: Wide Receivers, Defensive Backs, Running Backs will run 60-yards. Each distance has a specific maximum time to run each distance for each position. After running the required distance the athlete will take 25 to 30-seconds of rest. After running their first set of runs they will take between 2 minutes and 30 seconds and 3 minutes (dependent upon the running schedule). If at any time you are having problems catching your breath or have any signs of distress make sure you check with your athletic trainer and your coach
1. The athlete will take the assigned grip. Wide Grip: hands slightly wider than shoulder width
2. Do not jump into the first repetition. Allow your body to hang prior to doing the first repetition
3. Bend knees and cross your ankles. Have a partner spot/assist by pushing up on shins or low back to achieve the required number of repetitions
DAY 3
Week 1
Front Plank HORIzONTAL STABILITY : front Plank
- 2 x 45 seonds
DYNAMIC SPeeD Shaw 360 Drills - SHAW 360
1 3 1
2
1. Hands 12 inches apart 2. Elbows underneath shoulders
3. Head neutral, body flat
1. A Zig-Zag course will be set with cones or spots. The area should mark the cones 5-yards apart with each cone being angled near a 45 angle from one cone to another. There should be four angles of nine cones. The Box drill will have cones - 2 x 30
or spots set up in a five yard set squares. There will be 4 sets of boxes. The partner with the other end of the cord (the anchor) must stay slightly in front of the working partner and must keep the cord tight throughout the entire movement.
As the athlete runs away from the anchor, the anchor must give cord out. As the working athlete comes towards the anchor the anchor must pull the cord, taking up the slack, preparing for the athlete to run away from them again. The working
athlete will continue to work for two reps (down and back) while the anchor athlete will work the same number of reps as the anchor before switching positions
Right Plank HORIzONTAL STABILITY : Right Plank
Zig-Zag Shuffle DYNAMIC SPeeD : zig-zag Shuffle
-x2
3 2 1
1. ightelbowandforearmon R groundperpendiculartobody 2. eadneutral,bodyflat, H nohiprise 3. Leftarmonhip
1. The athlete will shuffle from the starting cone to the first cone. When the athlete gets to the first cone they will cut off their outside foot and
shuffle to the next cone. Keep the athletes knees bent and chest up during the entire sequence of cones
HORIzONTAL STABILITY : Left Plank Left Plank
- 2 x 30
Zig-Zag Run DYNAMIC SPeeD : zig-zag Run
-x2
3 2 1
1. eftelbowandforearmon L groundperpendiculartobody 2. eadneutral,bodyflat, H nohiprise 3. Rightarmonhip 1. The athlete will sprint from the starting cone to the first cone When the athlete gets to the first cone they will cut off their outside foot and burst to the next cone
DAY 3
Week 1
Box Drill: SPeeD Box Drill DYNAMICSprint >:Shuffle > Back Pedal
-x2
ROPeS : Lateral (Right/Left) Lateral ScissorsScissor
2 7 1 3 4 5 2 3 4
1. The athlete will start facing the first cone which is set 5-yards away. The athlete will sprint to the first cone 2. Once they get to the first cone the athlete will shuffle to their left to the second cone 3. Once the athlete gets to the second cone they will immediately dropping their hips and back pedaling to the third cone 4. Once they hit the third cone they will shuffle to the next cone and then sprint to the next cone in the box 5. This rotation of sprinting, shuffling and back pedaling will continue for the rest of the course of cones. When the athlete returns the other way the athlete will back pedal away from the anchor and sprint towards the anchor
1 4
1. The athlete will have their right side (left when leading with the left leg) facing down the ropes 2. The athlete will begin by stepping into the first hole with their right foot (left when leading with the left leg)
5
5. The athlete will then alternate between moving their right foot in and their left foot out of the holes in a lateral movement 6. The scissoring action of the feet is the key to the drill. Make sure the athlete is not looking at the ropes as they move down the course 7. The athlete will finish the drill by turning and sprinting 5-yards past the ropes
3. The athlete will then follow with the left foot (right foot when going left) stepping into the same hole 4. As the left foot (right foot when going left) strikes the ground the athlete will raise their foot slightly and move the foot back out of the hole
One Foot In foot Hole ROPeS : OneEveryIn each Hole
High Knee Step Over ROPeS : High knee Step Over
2 3 1 3 1
4 6
1. The athlete will run through the ropes making sure that one foot hits each of the open spaces in the ropes
2. Make sure the athlete is not looking at the ropes as they move down the course
1. The athlete will start lined up down the middle line of the ropes facing down the line of the ropes 2. The drill will commence with the athlete stepping over their left leg with their right foot landing in the first hole
3. The athlete will then step over the top of the right foot with their left foot landing in the right side set of holes of the ropes 4. The athlete will then step over with the right leg back into the ropes next hole
5. Continue this high knee step over process for the rest of the ropes. It is important that the athlete is stepping over, not swinging their leg around as they step over. The drill will help loosen the athletes ability to move their hips. Make sure the athlete is
not looking at the ropes as they move down the course 6. The athlete will finish the drill by sprinting 5-yards past the ropes
ROPeS : Lateral(Icky Shuffle) Lateral Shuffle Shuffle (Icky)
Two-In-Two-Out (Right/Left) ROPeS : Two-In-Two-Out
3 8 2 5 2 3 6 7
1
1. The athlete will face down on the right side of the ropes to begin the drill 2. The athlete will move laterally across the ropes making sure both feet will alternately hit each hole 3. Once the outside foot steps outside of the both sets of holes of the ropes the athlete will start back into the next hole and move laterally across the ladder 4. Make sure the athlete is not looking at the ropes as they move down the course 5. The athlete will finish the drill by sprinting 5-yards past the ropes
1 4 5
1. The athlete will have their right side (left when leading with the left leg) facing down the ropes 2. The athlete will begin by stepping into the first hole with their right foot (left when leading with the left leg) 3. The athlete will then follow with the left foot (right foot when going left) stepping into the same hole 4. As the left foot (right foot when going left) strikes the ground the athlete will step out of the first box and move the foot to the outside of the second hole 5. The stepping out of the right foot will be followed by the athlete stepping out of the hole with their left foot 6. After stepping out of the first hole the athlete will then step into the next hole with their right and then left foot 7. The drill will continue with the two feet stepping in and out of the box as they process laterally down the ropes. Make sure the athlete is not looking at the speed ladder as they move down the course 8. The athlete will finish the drill by turning and sprinting 5-yards past the ropes
DAY 3
Week 1
ROPeS : Two foot Hops Two Foot Hops BAGS : Lateral High knee BAG : Lateral High Knee (Right / Left)
3 5
2 1
1. The athlete will begin the drill by facing down the speed ladder 2. The athlete will jump with both feet into the first hole
3. Once the feet touch the athlete will then jump out of the hole into the second set of holes
4. This in and out hopping will continue for the rest of the ropes. Make sure the athlete is not looking at the ropes as they move down the course
5. The athlete will finish the drill by sprinting 5-yards past the ropes
1. The athlete will have their right side (left when leading with the left leg) facing down the line of bags 2. The athlete will begin by stepping over the first bag with their right foot (left when leading with the left leg)
3. The athlete will then follow with the left foot (right foot when going left) stepping into the same spot between the first two bags 4. As the left foot (right foot when going left) strikes the ground the athlete will raise their right knee (left knee
when leading with the left leg) to hip height and step into the next hole 5. Continue this high knee step action for the rest of the drill. Make sure the athlete is not looking at the bags as they move down the line
6. The athlete will finish the drill by turning and sprinting 5-yards past the bags
ROPeS : Diagonal Ski Hops Ski Hops
BAG : : Shuffle BAGSShuffle
2 5 3 1 1
1. The athlete will begin the drill with both of their feet together 2. The exercise begins with the athlete jumping into the first hole on the right side of the ropes with both of their feet
3. The athlete will then jump diagonally, with both feet, into the left hole of the second row
4. This diagonal hopping will continue for the rest of the ropes. Make sure the athlete is not looking at the ropes as they move down the course
5. The athlete will finish the drill by sprinting 5-yards past the ropes
1. The athlete will start on the far right side of the first bag
2. The drill begins with the athlete shuffling to the left across the first bag. When the athlete hits the left end of the first bag the athlete will slide forward and shuffle from left to right across the second bag
3. This pattern will continue throughout the line of bags. Make sure the athlete is not looking at the bags as they move down the line
4. The athlete will finish the drill by sprinting 5-yards past the bags
BAGSOne Foot In Each Hole BAG : : One foot In each Hole
BAGSZig-Zag Run BAG : : zig-zag Run
1. The athlete will run over the bags making sure that one foot hits each of the open spaces between each of the bags. Make sure the athlete is not looking at the bags as they move down the line
1. The athlete will start on the far right side of the first bag
2. The drill begins with the athlete running to the left across the first bag. When the athlete hits the left end of the first bag the athlete will cut and drive to the next forward bag and continue to run from left to right across the second bag
3. This pattern will continue throughout the line of bags. Make sure the athlete is not looking at the bags as they move down the line
DAY 3
Week 1
BAGSSprint-Back Pedal BAG : : Sprint-Back Pedal BACk SQUAT Back Squat
- 4 x 62/5, 67/5, 72/5, 75/5
4 5 3
1. The athlete will start on the far right side of the first bag 2. The athlete will begin the drill by sprinting to the end of the first bag. When they get to the end of the bag the athlete will then drop their hips and back pedal around to the end of the second bag 3. When the athlete gets to the end of the second bag they will sprint to the top of the third bag 4. This sprint and back pedal progression will continue through the end of the line of bags. Make sure the athlete is not looking at the bags as they move down the line 5. The athlete will finish the drill by sprinting 5-yards past the bags 1. Position the bar behind the head on the upper part of the back/ trap area where it rests most comfortably using a wider than shoulder width grip 2. Keeping the chest up, tighten the core and use the legs to lift the bar off the rack and step back to lift 3. Feet are positioned between hip, shoulder width apart with the toes pointing slightly out 4. Keeping the chest up and eyes focused straight ahead, take in air and tighten the core
7 6
BAGSTwo Feet In Each Hole BAG : : Two feet In each Hole
Towel Slide TOWeL SLIDe (RT/LT)
5. Begin the decent by setting the hips back slightly to shift the weight toward the heels 6. Continue to drop the hips in a controlled manner by bending the knees, keeping the chest up and back straight until thighs are parallel to the ground
7. Knees should be kept in line with the toes but never allowed to shift in front of them 8. From the bottom, push through the feet, using the hips and thigh muscles to return to the starting position, exhaling as you rise -3x5
3 5 4 6
1. The athlete will run over the bags making sure that both feet hit each of the open spaces between each of the bags. Make sure the athlete is not looking at the bags as they move down the line
1. The athlete will need to find a smooth surface to complete this movement. We like to use the wooded portion of a platform 2. The athlete will begin on their back with their legs at a 45 angle. The feet will have a towel underneath them - 4 x 30/4, 32/4, 35/4, 37/4
3. The movement begins with the athlete getting into a bridge position with only their heels and shoulders tocuhing the ground 4. The athlete will slide their heels, with the towel underneath the feet, as far as they can without allowing their glutes to touch the floor
5. When the athlete gets to a fully extended position they will then curl their legs back towards their hips 6. When the fee are back under the knees they will slied back out to the first position continue sliding the heels forward and back for the recommended reps - 4 x 60/8, 67/8, 70/7, 72/8
HANGSnatch Hang SNATCH
BeNCHPress Bench
8 7 6 3 1 1 2
1. Hold the bar using a snatch grip, keeping the arms straight, elbows rotated out, and wrists cupped 2. Stand with feet hip width apart and knees slightly bent so the bar is touching the upper thigh 3. Keeping the core tight, chest up, and back flat - slowly lower the bar to the top of the knee (shoulders should be directly over the bar and body weight should be back on the heels) 4. Explosively extend the body vertically and shrug to pull the bar up, literally jumping off the platform to shift your feet (dont jump for height, jump to shift the feet) 5. As the bar continues to move upward, allow the elbows to bend and move up to the side 6. As the bar moves past the face, pull the body down into a quartersquat position, locking the arms out overhead 7. The bar should be caught overhead, not pressed (the force of the pull is what carries the bar overhead) 8. Finish by standing tall with the weight overhead
3 4 2 5
1. Lie face up on a bench with eyes directly below bar 2. Position feet directly under the knees with the hips, shoulders, and head flat on the bench (Lock in this position and keep it through the entire movement)
3. Using a slightly wider than shoulder width grip have a partner assist in unracking the bar 4. Take air in, tighten the core, and lower the bar under control to a point even with or slightly below the nipples, keeping the wrists straight
5. As soon as the bar touches the chest, drive it back to the starting position making sure to achieve full elbow extension, exhaling as the bar rises 6. When executing the pause bench, the athlete will allow the bar to remain in the bottom position (on the chest)
for a count before pressing the bar to the finished position 7. Do not allow the bar to sink into the athletes chest. Keep the core strong
DAY 3
Week 1
dumbbell flat bench DUMBBeLL ALT PReSS
- 3 x 32/4, 35/4, 37/4
TRICeP CIRCUIT Tricep ExtensionD : Tricep extension
-3x5
1 1 3 4 5 6 7 3 2
1. Lie face up on a bench with eyes directly below dumbbels 2. Position feet directly under the knees with the hips, shoulders, and head flat on the bench (Lock in this position and keep it through the entire movement)
3. Using a slightly wider than shoulder width grip have a partner watch the lift for safety 4. Take air in, tighten the core, and lower the dumbbels under control to a point even with or slightly below the nipples, keeping the wrists straight
5. As soon as the dumbbels touch the chest, drive 1 arm back to the starting position making sure to achieve full elbow extension, exhaling as the dumbbel rises 6. Repeat motion alternating from one arm to the other
7. When executing the pause bench, the athlete will allow the dumbbels to remain in the bottom position (on the chest) for a count before pressing the dumbbels to the finished position 8. Do not allow the dumbbels to sink into the athletes chest. Keep the core strong -3x7
1. Using a pulley machine grasp the bar with a narrow grip at about chest height 2. Keep elbows to the side
3. Push the bar all the way down through a full range of motion 4. Pause for a count and then allow the bar to return the starting point
5. Repeat for the required number of reps
SHOULDeR CIRCUIT D : Dumbbell T-Drill Dumbbell T-Drill
EZ Bar Close Grip Press TRICeP CIRCUIT D : ez Bar Close Grip Press
-3x5
5 1 2 3
1. Holding a dumbbell in each hand in front of the body, stand in an athletic stance with the feet hip width apart, core tight, and knees and elbows slightly bent
2. Raise the dumbbells in the air out to the side leading with the elbows until the arms are Parallel to the floor 3. Keeping the dumbbells at shoulder level, bring the them directly in front of the body (front Raise finish position)
4. Lower the dumbbells from this point straight down in front of the body 5. Repeat starting with the front raise and finish by lowering them in the lateral raise position
6. There & back counts as one rep
2. Keeping the elbows in close to the body, lower the bar to the chest as if performing a bench press
3. Once the bar touches the chest, press it upward, extending the elbows and return the bar to the starting position
SHOULDeR CIRCUIT D : Dumbbell Shrugs Dumbbell Shrug
- 3 x 10
Push-Up Complex: Power Ball Push-Up TRICeP CIRCUIT D :Power Ball Push-Ups
- 3 x 12
3 4
1 2
1. Allow the dumbbells to hang at the side, stand with the feet directly under the hips with the knees slightly bent
2. Keeping the chest up and eyes focused straight ahead, take in air and tighten the core
3. Keeping the arms straight, shrug the dumbbells straight up using the traps as if trying to touch the shoulders to the ear
4. Inhale and hold your breath as the shrug begins and then exhale as you return to the starting position
1. lacehandsonapowerballand P assumethepush-upposition; armsextended,backflat,body inastraightline
2. eepingtheelbowsin,lowerthe K bodyuntilthechesttouchesthe powerballandthenpressback uptofullelbowextension
DAY 3
Week 1
MANUAL NeCk : Backward Manual Neck Backward
- x 6 reps
AGILITY CIRCUIT (refer to schedule for drill list) Agility Circuit (Refer to Agility section)
- 2 x 6 drills, 20-30 sec rest/2:00 min rest
4 1 3
1. singa90bench,situprightwith U yourbackflatagainstthebench 2. laceatoweloveryourheadand P haveapartnerstandbehindyouwith theirhandsonthebackofyourhead
3. eginwithyourneckstraight, B notextendedbackward 4. aveyourpartnergentlypushthe H headforwardasyoutuckthechin andresistthem
5. eturntothestartingpositionby R movingtheheadbacktocenter whileyourpartnergentlyresists yourmovement,makingsurenotto extendtheneckpastcenter
1. The athlete, or coach, will set up a series of agility drills (see agility list for ideas). After each repetition the athlete will take between 20 and 30-seconds to recover. After finishing the required number of repetitions the athlete will take - x 6 reps
2 minutes before starting their next station of agility drills. If at any time you are having problems catching your breath or have any signs of distress make sure you check with your athletic trainer and your coach
MANUAL NeCk : forward Manual Neck Forward
2 3 1 4
1. singa90bench,situprightwith U yourbackflatagainstthebench 2. laceatoweloveryourheadand P haveapartnerstandbehindyou withtheirhandsonyourforehead
3. eginwithyourneckstraight, B notextendedbackward 4. ovetheheadforwardbytucking M thechinwhileyourpartnergently resistsyourmovement
5. eturntothestartingpositionby R havingyourpartnergentlypullthe headbacktowardcenterasyou resistthem,makingsurenotto extendtheneckpastcenter
MANUAL NeCk : Side-To-Side Manual Neck Side to Side
- x 6 reps
2 1
4 5
1. singa90bench,situprightwith U yourbackflatagainstthebench 2. laceatoweloveryourhead P andhaveapartnerstandbehind youwithonehandonthesideof yourheadandtheotheronyour oppositeshoulder
3. eginwithyourneckstraightand B haveyourpartnergentlypushthe headtothesideasyouresistthem 4. eturntothestartingpositionby R movingtheheadbacktocenter whileyourpartnergentlyresistsyour movement
5. ompletetherequirednumberof C repetitionsononesideandthen repeatfortheoppositeside
MAx WeIGHT LIfTING RANGeS

FOR ATHLETES WHO DO NOT KNOW THEIR MAXES, USE THIS CHART AS A GUIDE.
BODY TYPe
HANG CLeAN / POWeR CLeAN

230 - 250 lbs
BeNCH
275 - 300 lbs
SQUAT
400 - 450 lbs
HeAVYWeIGHT MIDDLeWeIGHT LIGHTWeIGHT
200 - 235 lbs
225 - 275 lbs
350 - 400 lbs
185 - 200 lbs
200 - 225 lbs
275 - 350 lbs
fLYWeIGHT
45 - 185 lbs
45 - 200 lbs
45 - 275 lbs
Maxes from these three lifts will determine all of the major movement maxes.
HANG CLeAN / POWeR CLeAN MAx WILL Be USeD TO fIGURe:

Olympic Lifts (Hang Clean / Hang Snatch / Clean Pull / Dumbbell Jerk) One Legged Lifts (Box Step-up and One Legged Squat)
BeNCH PReSS MAx WILL Be USeD TO Be USeD TO fIGURe:

All Pressing: (Bench Press, Bench Press (Pause) / 30 and 45-degree Incline Bench / Dumbbell Flat Bench / 30 and 45-degree Dumbbell Bench and all Alternating Dumbbell Pressing Actions / Shoulder Press / Dumbbell Shoulder Press \ and all Alternating Dumbbell Pressing Actions.
SQUAT MAx WILL Be USeD TO fIGURe:

Back Squat and Front Squat One repetition maxing is not necessary to run this or any other program. The strength ranges are relative to size and body strength that the athlete shows during normal workouts. If a wide receiver can handle more weight by showing his ability to have great technique and speed of movement, then the athlete can move up to a higher strength level. Often times with younger athletes, the bigger athletes are not always the strongest. If this is the case for your bigger athletes, allow them to move to a lower strength until they are able to show great technique and speed of movement. Once these two major areas are accomplished, the athlete can move up to a higher strength level.
WARNING! Sport training can result in serious injury. Do not exercise without proper instructions or supervision, or without first consulting your physician. Use of the information in the Nike Football SPARQ Training Pre-season Program implies an understanding of these risks and releases Nike, Inc., its trainers and affiliates from any and all damages.
If your dont do a one rep max with your team (or a rep max period), then start athletes at the beginner level and allow them to rise through the levels as they are able to handle the weight. Remember safety first and dont ever push an athlete to lift a weight that is out of their technique level. Always err on the side of safety!
PeRCeNT-Of-MAx CHARTS
ENSURE THAT YOU WORK MAXIMALLY DURING YOUR LIFTS AND REST FOR 45 SECONDS BETWEEN SETS.
LBS 100 110 120 130 140 150 160 170 180 190 200 210 220 240 250 260 270 280 290 300
20% 20 20 25 25 30 30 30 35 35 40 40 40 45 50 50 52 55 55 60 60
22.5% 20 25 30 30 30 35 35 40 40 40 45 45 50 55 55 60 60 65 65 70
25% 25 30 30 30 35 40 40 40 45 45 50 50 55 60 65 65 70 70 75 75
27% 30 30 35 25 40 40 40 45 50 50 55 55 60 65 65 70 75 75 80 80
LBS 310 320 330 340 350 360 LBS 100 110 120 130 140 150 160 170 180 190 200 210 220
20% 65 65 70 70 70 75 30% 30 35 40 40 40 50 50 50 55 60 60 65 65
22.5% 70 75 75 80 80 80 32.5% 35 35 40 40 45 50 50 55 60 60 65 70 70
25% 80 80 80 85 90 90 35% 35 40 45 45 50 50 55 60 60 65 70 70 80
27% 80 85 85 90 95 95 37.5% 40 40 45 50 50 50 60 60 70 70 75 70 80
LBS 230 240 250 260 270 280 290 300 310 320 330 340 LBS 100 110 120 130 140 150 160
30% 70 70 75 80 80 85 85 90 95 95 100 100 40% 40 40 45 50 50 55 60
32.5% 75 80 80 85 90 90 95 100 100 105 110 110 42.5% 45 50 50 55 60 65 70
35% 80 85 90 90 95 100 100 105 110 115 115 120 45% 45 50 55 60 60 70 70
37% 85 90 90 100 100 105 110 110 115 120 125 130 47% 50 55 55 60 65 70 80
LBS 170 180 190 200 210 220 230 240 250 260 270 280 290 300 310 320 330 340 350 360
40% 60 70 70 80 85 90 90 95 100 105 110 110 115 120 125 130 135 140 140 145
42.5% 75 75 80 85 90 95 100 100 105 110 115 120 125 130 130 135 140 145 150 155
45% 80 80 85 90 95 95 105 110 110 115 120 135 130 135 140 145 150 155 160 160
47% 85 85 90 95 100 100 110 115 120 125 130 135 140 145 150 150 155 160 165 170
LBS 100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185 190 195
50% 50 55 55 60 60 60 65 70 70 70 75 80 80 80 85 90 90 90 95 100
52.5% 55 55 60 60 65 65 70 70 75 75 80 80 85 85 90 90 95 95 100 100
55% 55 60 60 65 65 70 70 75 75 80 85 85 90 90 95 95 100 100 105 110
57% 60 60 65 65 70 70 75 75 80 80 85 90 95 95 100 100 105 105 110 110
LBS 200 205 210 215 220 225 230 235 240 245 250 255 260 265 270 275 280 285 290 295
50% 100 100 105 110 110 110 115 120 120 120 125 130 130 130 135 135 140 140 145 145
52.5% 105 105 110 110 115 120 120 120 120 125 130 130 130 135 140 140 145 145 150 150
55% 110 110 115 120 120 120 125 130 130 135 140 140 145 145 150 150 155 160 160 165
57% 115 115 120 120 125 130 130 135 140 140 145 145 150 150 155 155 160 160 165 170
LBS 300 305 310 315 320 325 330 335 340 345 350 355 360 365 370 375 380 385 390 395
50% 150 150 155 155 160 160 165 165 170 170 175 175 180 180 185 185 190 190 195 195
52.5% 160 160 165 165 170 170 175 175 180 180 185 185 190 190 195 195 200 200 205 205
55% 165 165 170 175 175 180 180 185 185 190 190 195 200 200 205 205 210 210 215 215
57% 170 175 180 180 185 185 185 190 195 195 200 200 205 210 215 215 215 220 225 225
LBS 400 405 410 415 420 425 430 435 440 445 450 455 460 465 470 475 480 485 490 495 500
50% 200 200 205 205 210 210 215 215 220 220 225 225 230 230 235 235 240 240 245 245 250
52.5% 210 210 215 215 220 220 225 225 230 230 235 235 240 240 245 245 250 250 255 255 265
55% 220 220 225 230 230 235 235 240 240 245 250 250 255 255 260 260 265 265 270 270 275
57% 230 230 235 235 240 240 245 245 255 255 260 260 265 265 270 270 275 275 280 280 290
LBS 100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185 190 195
60% 60 65 65 70 70 75 80 80 85 85 90 95 95 100 100 105 110 110 115 115
62.5% 62 65 70 70 75 75 80 85 85 90 95 95 100 100 105 110 110 115 115 120
65% 65 70 70 75 80 80 85 85 90 95 95 100 105 105 110 115 115 120 125 125
67% 67 70 75 75 80 85 85 90 95 95 100 105 105 110 115 115 120 125 125 130
LBS 200 205 210 215 220 225 230 235 240 245 250 255 260 265 270 275 280 285 290 295
60% 120 120 125 130 130 135 140 140 145 150 150 155 155 160 160 165 170 170 175 175
62.5% 125 130 130 135 140 140 145 145 150 150 155 160 160 165 170 170 175 175 180 180
65% 130 135 135 140 145 145 150 150 155 160 160 165 170 170 175 180 180 185 190 190
67% 135 140 140 145 150 150 155 160 160 165 170 170 175 175 180 185 190 190 195 195
LBS 300 305 310 315 320 325 330 335 340 345 350 355 360 365 370 375 380 385 390 395
60% 180 185 185 190 190 195 200 200 205 205 210 215 215 220 220 225 230 230 235 235
62.5% 190 190 195 195 200 200 205 205 215 215 220 220 225 225 230 230 240 240 245 245
65% 195 200 200 205 210 210 215 215 220 225 230 230 235 235 240 245 245 250 255 255
67% 200 205 210 210 215 215 220 225 230 230 235 235 245 245 250 250 255 255 265 265
LBS 400 405 410 415 420 425 430 435 440 445 450 455 460 465 470 475 480 485 490 495 500
60% 240 245 245 250 250 255 260 260 265 265 270 275 275 280 280 285 290 290 295 295 300
62.5% 250 250 255 255 265 265 270 270 275 275 280 280 290 290 295 295 300 300 305 305 315
65% 260 265 265 270 275 275 280 280 285 290 290 295 300 300 305 310 310 315 320 320 325
67% 270 270 275 280 285 285 290 290 295 300 305 305 310 310 315 320 325 325 330 330 340
LBS 100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185 190 195
70% 70 75 80 80 85 90 90 95 100 100 105 110 110 115 120 120 125 130 135 135
72.5% 70 75 80 80 85 90 95 100 100 105 110 110 115 120 120 125 130 135 140 140
75% 75 80 80 85 90 95 100 100 105 110 110 115 120 125 125 130 135 140 145 145
77% 80 80 85 90 90 95 100 105 110 110 115 115 120 125 130 135 140 140 150 150
LBS 200 205 210 215 220 225 230 235 240 245 250 255 260 265 270 275 280 285 290 295
70% 140 145 145 150 155 155 160 165 170 170 175 180 180 185 190 190 195 200 205 205
72.5% 145 150 150 155 160 160 165 170 170 175 180 185 185 190 195 200 200 205 210 210
75% 150 155 155 160 165 170 170 175 180 185 185 190 195 200 200 205 210 215 215 220
77% 155 155 160 165 170 170 175 175 185 190 190 190 200 205 205 210 215 220 225 225
LBS 300 305 310 315 320 325 330 335 340 345 350 355 360 365 370 375 380 385 390 395
70% 210 215 215 220 225 225 230 235 240 240 245 250 250 255 260 260 265 270 275 275
72.5% 215 220 225 225 230 235 235 240 245 250 255 255 260 260 270 270 275 275 285 285
75% 225 230 230 235 240 245 245 250 255 260 260 265 270 275 280 280 285 290 295 295
77% 230 235 240 240 245 250 255 255 260 265 270 275 280 280 285 290 295 295 300 305
LBS 400 405 410 415 420 425 430 435 440 445 450 455 460 465 470 475 480 485 490 495 500
70% 280 285 285 290 295 295 300 305 310 310 315 320 320 325 330 330 335 340 345 345 350
72.5% 290 290 295 300 305 305 310 315 320 320 325 325 335 335 340 340 350 350 355 355 365
75% 300 305 310 310 315 320 320 325 330 335 340 340 345 350 350 355 360 365 370 370 375
77% 310 310 320 320 325 325 335 335 340 340 350 350 355 360 365 365 370 375 380 380 390
LBS 100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185 190 195
80% 80 85 90 90 95 100 105 110 110 120 120 125 130 130 135 140 145 150 150 155
82.5% 85 85 90 90 100 100 105 110 115 125 125 130 130 135 140 145 150 150 155 160
85% 85 90 95 95 100 105 110 115 120 125 130 130 135 140 145 150 155 160 160 165
87% 90 90 95 100 105 110 115 120 125 130 130 135 140 145 150 150 155 160 165 170
LBS 200 205 210 215 220 225 230 235 240 245 250 255 260 265 270 275 280 285 290 295
80% 160 165 170 170 175 180 185 190 190 195 200 200 210 210 215 220 225 230 230 235
82.5% 165 170 175 175 180 185 190 195 200 200 205 210 215 215 225 225 230 235 240 240
85% 170 175 180 180 185 190 195 200 205 210 210 215 220 225 230 235 240 240 245 250
87% 175 180 185 190 195 195 200 205 210 210 220 220 230 230 235 240 245 245 255 255
LBS 300 305 310 315 320 325 330 335 340 345 350 355 360 365 370 375 380 385 390 395
80% 240 245 250 250 255 260 265 270 270 275 280 285 290 290 295 300 305 310 310 315
82.5% 250 250 255 260 265 265 270 275 280 280 290 290 295 300 305 305 315 315 320 325
85% 255 260 265 265 270 275 280 285 290 295 300 300 305 310 315 320 325 325 330 335
87% 265 265 270 275 280 280 290 290 300 300 305 310 315 315 325 325 335 335 340 340
LBS 400 405 410 415 420 425 430 435 440 445 450 455 460 465 470 475 480 485 490 495 500
80% 320 325 330 330 335 340 345 350 350 355 360 365 370 370 375 380 385 390 390 395 400
82.5% 330 330 340 340 345 350 355 355 365 365 370 375 380 380 390 390 395 395 405 405 415
85% 340 345 350 350 360 360 365 370 375 380 380 385 390 395 400 405 410 410 415 415 425
87% 350 350 360 360 370 370 375 380 385 385 395 395 405 405 410 415 420 420 430 430 440
LBS 100 105 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185 190 195 200
90% 90 95 100 110 110 115 120 125 130 135 140 145 150 155 160 160 165 170 175 180
92.5% 95 95 105 110 115 120 125 130 135 140 140 145 150 155 160 165 170 175 180 185
95% 95 100 110 115 120 125 130 135 140 145 150 150 155 160 165 170 175 180 185 190
97% 95 100 110 115 120 125 130 135 140 145 150 150 160 165 170 175 180 185 190 195
LBS 205 210 215 220 225 230 235 240 245 250 255 260 265 270 275 280 285 290 295 300
90% 185 190 195 200 210 205 210 215 220 225 230 235 240 245 245 250 255 260 265 270
92.5% 190 195 200 205 210 210 215 220 225 230 235 240 245 250 255 260 260 270 270 280
95% 195 200 205 210 215 220 225 230 230 240 240 245 250 255 260 265 270 275 280 285
97% 200 205 210 215 220 225 230 235 240 245 250 255 255 265 265 275 275 285 285 295
LBS 305 310 315 320 325 330 335 340 345 350 355 360 365 370 375 380 385 390 395 400
90% 275 280 285 290 290 295 300 305 310 315 320 325 330 330 335 340 345 350 355 360
92.5% 280 285 290 295 300 305 310 315 315 325 325 335 335 340 345 350 355 360 365 370
95% 290 295 300 305 310 315 320 325 325 330 335 340 345 350 355 360 365 370 375 380
97% 295 300 305 310 315 320 325 330 335 340 345 350 355 360 365 370 375 280 385 390
LBS 405 420 425 430 435 440 445 450 455 460 465 470 475 480 485 490 495 500
90% 365 380 380 390 390 395 400 405 410 415 420 425 425 430 435 440 445 450
92.5% 370 390 390 400 400 405 410 415 420 425 425 435 435 445 445 455 455 465
95% 385 400 405 410 415 420 420 430 430 440 440 445 450 455 460 465 470 475
97% 390 410 410 420 420 430 430 440 440 450 450 460 460 470 470 480 480 490
WARNING! Sport training can result in serious injury. Do not exercise without proper instructions or supervision, or without first consulting your physician. Use of the information in the Nike Football SPARQ Training Pre-season Program implies an understanding of these risks and releases Nike, Inc., its trainers and affiliates from any and all damages.

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What is the overall goal of the training program?

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What are the components of the dynamic warmup?

What are the components of the dynamic warmup?

Week 1

DYNAMIC WARM-UP SCHeDULe

GROUPeD DRILLS AND CIRCUITS

NOT M-F SCHEDULE SPECIFIC

DIAGRAMS & DeSCRIPTIONS

DYNAMIC WARM-UP (A)

Backwards Run BACkWARDS RUN

1.  heathletewillstartthedrillin T athreepointstance,withtheir handbehindtheline    

3.  nthe2ndaccelerationthe O athleteshoulderworktoward 75%oftheirtopspeed    

1.  eginwiththeheelsnexttotheline. B Atthewhistletheathletewilllean forwardandbegintorunbackwards  

2.  hisdrillisdifferentthanaback T pedalinthattheathletewillkick andreachwiththeirheels  

Quad PULL QUADPull

Staggered Hamstring STAGGeReD HAMSTRING (RT/LT)

Carioca Squat CARIOCA SQUAT

1.  heathletewillstartthedrillin T athreepointstance,withtheir handbehindtheline    

3.  nthe2ndaccelerationthe O athleteshoulderworktoward 75%oftheirtopspeed    

DYNAMIC WARM-UP (A)

Stiff Legged Bound STIff LeGGeD BOUND

Hip fLexOR HIP Flexor

1.  hisstretchbeginswiththe T athleteonafootandonone kneewiththerightlegforward 2.  heathletewillleanforward T ontheleftkneeandwillstretch theirarmsovertheirheadsto getabetterstretch

3.  fterholdingthispositionfor A 1015secondstheathletewill rotateatthewaisttotheright 4.  fterholdingthispositionfor A 1015secondstheathletewill rotateatthewaisttotheleft

5.  heathletewillswitchlegs T andrepeatthesequence 6.  everforceastretchto N anuncomfortablelevel

3 Way SPLITS 3-WAYSplits

5.  heathletewillwalkforwarduntilthe T hipstouchthegroundandthenthey willwalkbackuntiltheyareinthe initialposition 6.  heathletewillthenrotatearoundso T thatthefrontlegisontheleftheelso thattheyrightfootisonthetoes

Backwards Run BACkWARDS RUN

DYNAMIC WARM-UP (B)

1.  heathletewillstartthedrillin T athreepointstance,withtheir handbehindtheline    

3.  nthe2ndaccelerationthe O athleteshoulderworktoward 75%oftheirtopspeed    

1.  eginwiththeheelsnexttotheline. B Atthewhistletheathletewilllean forwardandbegintorunbackwards  

2.  hisdrillisdifferentthanaback T pedalinthattheathletewillkick andreachwiththeirheels  

Quad PULL QUADPull

Staggered Hamstring STAGGeReD HAMSTRING (RT/LT)

Stiff Legged Bound STIff LeGGeD BOUND

1.  heathletewillstartthedrillin T athreepointstance,withtheir handbehindtheline    

3.  nthe2ndaccelerationthe O athleteshoulderworktoward 75%oftheirtopspeed    

DYNAMIC WARM-UP (B)

1. Stand tall 2. Lunge out with left foot

3 Way LUNGe 3-WAYLunge

1.  heathletewilllunge T forwardasfaraspossible 2. nthelungepositionthe I athletewillraisetheirarms overtheirhead  

3.  heathletewillstepwiththe T leftfootandwillagainraise theirarmsovertheirhead 4.  fterthenextstepwiththe A rightlegtheathletewillturn totheright 

5.  heathletewillthenstepwith T theirleftfootandagainturn totheright 6.  fterthenextstepwiththe A rightlegtheathletewillturn totheleft 

7.  heathletewillthenstepwith T theirleftfootandagainturn totheleft 8.  ontinuetherotationoflunges C andturnsfortherequireddistance

Ice SkATeR BACkWARD ICeSkater Forward/Backward

3.  heathletewilllungeouttoa T shoulderwidthdistance.Asthe athletemovestheirfoottheir chestwillfollowthemovement oftheleadfoot 4.  onotallowtheathletetoleanon D thetrailfootastheylungetotheside

Shuffle Left SHUffLe LefT

Clams CLAMS (RT/LT)

2.  eginthedrillwiththefeetathip B widthapart,thefeetwillnevercome closerthanthehipwidthposition 3.  heathletewilllungeouttoa T shoulderwidthdistance.Asthe athletemovestheirfoottheirchest  

3.  heathletewillneedtorolltheir T rightshoulderslightlyoversoas tokeepthehipclosed 4.  heexercisebeginswiththeathlete T openingtheirlegasfaraspossible. Atthetopofthemovementthe athletewillholdforacount

5.  heathletewillthenreturn T tothestartposition 6.  ssoonastheathletefeelsthe A kneestouchtheathletewillopen thelegsagain 

Ice SkATeR fORWARD ICeSkater Forward/Backward

Horizontal Marching HORIzONTAL MARCHING (RT/LT)

2-4-6 Drills LINeAR BURST SPeeD : 2-4-6 Drills

2.  ifttheshoulderbladesoffthefloor, L reachinguptothetoes.Holdfor onesecond,andthenreturntothe startposition   

theirstepstheywillhaveatendency tooverstrideinordertoachieve themarkers 6.  hebestcoachingsystemisto T focuseachoftherunsonadifferent steppattern.Havetheathletepush

ashardaspossiblefor2-stepsor 4-stepsor6-steps,asacoachyouare monitoringhowclosetothemarkers theybecome

Seals HORIzONTAL STABILITY : Seals

1. heathletewillstartthedrillin T athreepointstance,withtheir handbehindtheline

3. nthe2ndaccelerationthe O athleteshoulderworktoward 75%oftheirtopspeed

1. eginwiththeheelsnexttotheline. B Atthewhistletheathletewilllean forwardandbegintorunbackwards

2. hisdrillisdifferentthanaback T pedalinthattheathletewillkick andreachwiththeirheels

1. heathletewillstartthedrillin T athreepointstance,withtheir handbehindtheline

3. nthe2ndaccelerationthe O athleteshoulderworktoward 75%oftheirtopspeed

1. hisstretchbeginswiththe T athleteonafootandonone kneewiththerightlegforward 2. heathletewillleanforward T ontheleftkneeandwillstretch theirarmsovertheirheadsto getabetterstretch

3. fterholdingthispositionfor A 1015secondstheathletewill rotateatthewaisttotheright 4. fterholdingthispositionfor A 1015secondstheathletewill rotateatthewaisttotheleft

5. heathletewillswitchlegs T andrepeatthesequence 6. everforceastretchto N anuncomfortablelevel

5. heathletewillwalkforwarduntilthe T hipstouchthegroundandthenthey willwalkbackuntiltheyareinthe initialposition 6. heathletewillthenrotatearoundso T thatthefrontlegisontheleftheelso thattheyrightfootisonthetoes

1. heathletewillstartthedrillin T athreepointstance,withtheir handbehindtheline

3. nthe2ndaccelerationthe O athleteshoulderworktoward 75%oftheirtopspeed

1. eginwiththeheelsnexttotheline. B Atthewhistletheathletewilllean forwardandbegintorunbackwards

2. hisdrillisdifferentthanaback T pedalinthattheathletewillkick andreachwiththeirheels

1. heathletewillstartthedrillin T athreepointstance,withtheir handbehindtheline

3. nthe2ndaccelerationthe O athleteshoulderworktoward 75%oftheirtopspeed

1. heathletewilllunge T forwardasfaraspossible 2. nthelungepositionthe I athletewillraisetheirarms overtheirhead

3. heathletewillstepwiththe T leftfootandwillagainraise theirarmsovertheirhead 4. fterthenextstepwiththe A rightlegtheathletewillturn totheright

5. heathletewillthenstepwith T theirleftfootandagainturn totheright 6. fterthenextstepwiththe A rightlegtheathletewillturn totheleft

7. heathletewillthenstepwith T theirleftfootandagainturn totheleft 8. ontinuetherotationoflunges C andturnsfortherequireddistance

3. heathletewilllungeouttoa T shoulderwidthdistance.Asthe athletemovestheirfoottheir chestwillfollowthemovement oftheleadfoot 4. onotallowtheathletetoleanon D thetrailfootastheylungetotheside

2. eginthedrillwiththefeetathip B widthapart,thefeetwillnevercome closerthanthehipwidthposition 3. heathletewilllungeouttoa T shoulderwidthdistance.Asthe athletemovestheirfoottheirchest

3. heathletewillneedtorolltheir T rightshoulderslightlyoversoas tokeepthehipclosed 4. heexercisebeginswiththeathlete T openingtheirlegasfaraspossible. Atthetopofthemovementthe athletewillholdforacount

5. heathletewillthenreturn T tothestartposition 6. ssoonastheathletefeelsthe A kneestouchtheathletewillopen thelegsagain

2. ifttheshoulderbladesoffthefloor, L reachinguptothetoes.Holdfor onesecond,andthenreturntothe startposition

theirstepstheywillhaveatendency tooverstrideinordertoachieve themarkers 6. hebestcoachingsystemisto T focuseachoftherunsonadifferent steppattern.Havetheathletepush

ashardaspossiblefor2-stepsor 4-stepsor6-steps,asacoachyouare monitoringhowclosetothemarkers theybecome

1. ayflatonyourstomach,withyour L handsinapush-uppositionunder yourshoulders

2. egintheexercisebypushingyour B torsoupofftheground.Keepthehips attachedtotheground

3. oldthetoppositionforacount H andthenloweryourselftothe startingposition

1. obegintheexercisekeeptheback T andbothfeetonthefloor,bothlegs shouldbebentata45angle

2. ifttheshoulderbladesoffthe L floorandmaintainthatposition asyourreachfromsidetosideto touchtheankles

1. singa90bench,situprightwith U yourbackflatagainstthebench 2. laceatoweloveryourheadand P haveapartnerstandbehindyouwith theirhandsonthebackofyourhead

3. eginwithyourneckstraight, B notextendedbackward 4. aveyourpartnergentlypushthe H headforwardasyoutuckthechin andresistthem

5. eturntothestartingpositionby R movingtheheadbacktocenter whileyourpartnergentlyresists yourmovement,makingsurenotto extendtheneckpastcenter

1. singa90bench,situprightwith U yourbackflatagainstthebench 2. laceatoweloveryourheadand P haveapartnerstandbehindyou withtheirhandsonyourforehead

3. eginwithyourneckstraight, B notextendedbackward 4. ovetheheadforwardbytucking M thechinwhileyourpartnergently resistsyourmovement

5. eturntothestartingpositionby R havingyourpartnergentlypullthe headbacktowardcenterasyou resistthem,makingsurenotto extendtheneckpastcenter

1. singa90bench,situprightwith U yourbackflatagainstthebench 2. laceatoweloveryourhead P andhaveapartnerstandbehind youwithonehandonthesideof yourheadandtheotheronyour oppositeshoulder

3. eginwithyourneckstraightand B haveyourpartnergentlypushthe headtothesideasyouresistthem 4. eturntothestartingpositionby R movingtheheadbacktocenter whileyourpartnergentlyresistsyour movement

5. ompletetherequirednumberof C repetitionsononesideandthen repeatfortheoppositeside

1. heathletebeginswiththeirfeet T hipwidthapartwithapowerball intheirhands.Makesurethereis enoughroomaroundeachathlete toensuresafety

2. heathletesbackwithbestraight, T headup,withtheweightbalanced betweenbothfeet 3. hemovementbeginswiththe T athletebendingatthewaistwhile maintainingtheflatback

4. hearmsarefullyextended T 5. sthehipsmovethroughthe A rangeofmotionthearmswillcarry theballupandovertheirheadina snatchmovement

6. akesurethatyouwatchtheflightof M theballtoensurethatyoucangetout ofthewaywhentheballlands

1. oldontothebarusingacleangrip H andstandwiththefeetdirectlyunder thehipswiththekneesslightlybent 2. eepingthechestupandeyes K focusedstraightahead,takeinair andtightenthecore

3. eginthedecentbysettingthe B hipsbackslightlytoshifttheweight towardtheheels 4. eepingthebarclosetothebody, K pivotfromthehipstolowerthebar towardtheground

5. ontinuedownkeepingthecore C tight,chestup,andbackflatuntila slightstretchinthehamstringsisfelt 6. hispointwillbesomewhere T betweenjustbelowthekneeandthe middleoftheshin

7. romthebottom,pivotfromthe F hipstoreturntothestartingposition, exhalingasyourise 8. ocusonthehamstringandgluteal F musclesperformingtheworkto returntothestartingposition