Summer Training Program Concordia

NATIONAL
CHAMPIONS
2010 REDMEN FOOTBALL
1987
BOWL
CHAMPIONS
SUMMER CONDITIONING
PROGRAM
19
1987
1973
1969
CONFERENCE
THE PRIDE AND TRADITION OF
CHAMPIONS
2002
REDMEN FOOTBALL WILL NOT
2001
1987
1973
BE LEFT TO THE WEAK, THE
1969
1962 TIMID, OR NONCOMMITTED
1960
1938
1928
1919
1913
1912
1902
We Simply Believed (Drew Brees)
Year Plan for Strength Training and Conditioning for Football
Date Dec. Jan. Feb. March April May June July Aug. Sept. Oct. Nov.
Training Phases Trans. General Preparation Camp Trans. Specific Preparation Camp Competition
Summer
Training Active Strength and Muscle Mass Development Maximum Sport Specific Strength Maintenance
Camp
Hypertrophy,
General Adaptation, Increase Lean Sport
Objectives Rest Strength STR 2 Rest Aerobic Strength Power Camp
Body Mass, Strength Power
Intervals
Microcycles 1 2 3 4 5 6 7 8 9 # # 12 13 # # # 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 # 52
Testing
Flexibility
Weight Training*
2 WK
A) Size & Strength
Development
B) Power Development
C) Maintenance
Speed School
Agility
Plyometrics development
Aerobic Intervals**
Speed*** 1x/wk 2x/wk 1x/wk 2x / wk 2-3x per week Once per week
*Weight Training: A) high volume bodybuilding B) lower volume, high speed exercises C) Full body, minimum exercises at least 1x / week
**Progressing from long,slow training to intervals of 1min down to 15s
***Speed School - then progressing from accelerations and speed-endurance to short sprint power
Strength Training and Conditioning Summer Workout Plan for Redmen Football
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
HYPERTROPHY #2 WEEK 23 W1A & W2A & Flexibility REST W1B & W2B & Flexibility REST Running Tech &
Skipping/stairs Quickness Metabolics 3 sets
WEEK 24 W1A & W2A & Flexibility REST W1B & W2B & Flexibility REST Running Tech &
Agilities Conditioning Metabolics 3 sets
WEEK 25 W1A & W2A & Flexibility REST W1B & W2B & Flexibility REST REST
Skipping/stairs Quickness
WEEK 26 W1A & W2A & Flexibility REST W1B only 2 x 10 & W2B only 2x10 & REST Running Tech &
Quickness Self Test each Self test each & Metabolics 3 sets
Flexibility Flexibility
STRENGTH WEEK 27 W1A & W2A & Flexibility REST W1B & W2B & Flexibility REST Agility 1
Metabolics 3 sets Agility Speed 1
WEEK 28 W1A & W2A & Flexibility REST W1B & W2B & Flexibility REST Agility 1
Metabolics 3 sets Quickness Speed 1
WEEK 29 W1A & W2A & Flexibility REST W1B & W2B & Flexibility REST Agility 1
Metabolics 3 sets Conditioning Speed 1
Unloading Week WEEK 30 W1A & Flexibility W2A & Flexibility Running Tech Light REST REST REST Unloading Week
Jog 20-30 min
POWER WEEK 31 DAY 1A Plyo 1 DAY 2A & Agility 1 DAY 3A & REST Light Jog
Flexibility Agility 2 Flexibility Speed 1 Flexibility Metabolics 3 sets
Speed 2
WEEK 32 DAY 1B Plyo 1 DAY 2B & Agility 1 DAY 3B & REST Light Jog
Flexibility Agility 2 Flexibility Speed 1 Flexibility Metabolics 3 sets
Speed 2
WEEK 33 DAY 1A Plyo 1 DAY 2A & Agility 1 DAY 3A & REST Light Jog
Flexibility Agility 2 Speed 2 Flexibility Speed 1 Flexibility Metabolics 3 sets
Unloading Week WEEK 34 DAY 1A Unloading Week Light jog 20-30 min REST DAY 1B REST Unloading Week
Flexibility Flexibility
SPORT WEEK 35 REST Plyo 2 DAY 2A & Agility 2 DAY 3A & REST Light Jog
Agility 2 Metabolics 3 sets Speed 2 Flexibility Metabolics 4 sets
Speed 2
POWER WEEK 36 DAY 1B Plyo 2 DAY 2B & Agility 2 DAY 3B & REST Light Jog
Flexibility Agility 2 Metabolics 3 sets Speed 2 Flexibility Metabolics 5 sets
Speed 2
WEEK 37 DAY1 Plyo 2 REST REST CAMP CAMP CAMP
1/2reps, 1/2 sets Agility 2
Self-test Speed 2
WEEL 38 CAMP CAMP CAMP CAMP CAMP CAMP CAMP
Transition WEEK 39 CAMP CAMP CAMP CAMP CAMP CAMP CAMP
Warm-up & technique practice for Running Workouts
This warm-up should preceed any running workout, either Fartlek, Speed, Agility or Plyometrics. It is
designed to reduce the risk of injury, increase contractile speed, and train running technique. It will take
approximately 15min.
Use STRICT running form. Practicing improper technique leads to poor running performance.
Set/Rep Description Purpose
~5 min Light Jog Raise body temperature

1 x 10 reps Each of Jumping JACKS (Splits) and BURPEES Raise body temperature
2x 10yds FORWARD & BACKS - light jog up to 10m, stop, shuffle side step 1m and backpedal back Raise body temperature, warm up
quads, hams
2 x 10yds MARCHING A's - Leg recovery action form (lift toe, cock ankle up, bring knee high up to 90 deg & drive Train proper leg action and leg
down). Each leg performs the A, keep chest up and arms pump at 90 deg. Return. recovery
2 x 10yds FRONT LUNGE WALK - Bring one leg up with proper leg action (toe up, heel up, knee up to 90) then step Train proper leg action. Warm-up
forward into a deep lunge. Keep your knee over your foot. Pop up with proper leg action with the other leg hamstrings, glutes, groin, and
and step forward into a deep lunge. Return. quads, increase ROM hip
2 x 10yds SIDE LUNGE WALK - Get down into your football position facing sideways to the running line. Take a side Increase ROM in the hip, and ankle.
stride out as wide as you can, keeping your butt and body position down. Slowly side shuffle staying as low Warm up the adductors.
as possible. Return face same.
2 x 15yds SIDE SHUFFLE - Down in the football position and side shuffle with some speed. Repeat back facing same Warm-up adductors, abductors and
way. groin
2 x 15yds CARIOCA - Sideways to the running line, right leg goes high knee up and down in front of your left, push out Warm-up hip-flexors, adductors,
and then right leg behind your body and recover. Keep chest and shoulders high. Repeat back facing the glutes, and abdominals
same way using left as carioca leg.
2 x 15yds CARIOCA FAST LEG ACTION - Same as above, except when carioca leg comes up to high knee, drive the Warm-up hips and train fast leg
leg down as hard as possible. Repeat back facing the same way using other leg as the carioca leg. drive & recovery
2 x 15yds STRAIGHT LEG PULLS - With legs straight, toe off and extend the straight leg out with big strides. Pull back Warm-up calves & hipflexors
with the leg with each stride and extend again. Keep arms at 90 and chest high.
2 x 15yds HIGH KNEE A's - Leg action (toe up, ankle up, high knee to 90 and drive down) except with a hop and faster Warm-up quads, hip-flexors and
pace, driving down with alternating legs. Keep chest up and arms at 90. Think fast recovery and fast drive ankle muscles; trains proper leg
down. recovery action
2 x 15yds HIGH KNEE B's - Leg action high knee A except at the top of the high knee, extend the toe out, and sweep Warm-up and increase ROM on
the leg back in a quick acceleration/ pull. hamstrings; trains fast leg recovery
2 x 15yds BUTT KICKS - body and chest high, arms at 90, quickly flick legs up to hit your butt, driving high knees up in Warm-up hamstrings and calves
a pumping action. Stay up on your toes.
5 min STRETCHING - hamstrings, quads, glutes, hip flexor (shoulder), calves; hold each stretch for 5-10 seconds Reduce muscle stiffness
repeat each side 2x.
2x 20yds FORWARD & BACKS - light jog up to 10m, stop, shuffle side step 1m and backpedal back Get you moving again.
2 x 20yds FORM BUILDUPS - start with 4 marching A's, then break into 4 jogging A's, then into 8 butt kicks, then drive Puts it all together to get you ready
into a stride and accelerate up to 3/4 speed and decelerate smoothly. Jog back to start and repeat. to fly.
2 x 20yds GET UP AND GO - Drive from a push up position into 3 reps of TUCK JUMPS and SEAL CLAPS. On the EXPLOSIVE!!
last one explode up into a sprint for 10 m.
REMEMBER:
Stretch just to stay limber or loosen up any tight areas. Don't stretch intensely before your running workouts;
FLEXIBILITY training is best done after your workouts when stretching is essential to avoid increasing
muscle stiffness.
Warm-up & technique practice for Running Workouts
This warm-up should preceed any running workout, either Fartlek, Speed, Agility or Plyometrics. It is
designed to reduce the risk of injury, increase contractile speed, and train running technique. It will take
approximately 15min.
Use STRICT running form. Practicing improper technique leads to poor running performance.
Set/Rep Description Purpose
~5 min Light Jog Raise body temperature

1 x 10 reps Each of Jumping JACKS (Splits) and BURPEES Raise body temperature
2x 10yds FORWARD & BACKS - light jog up to 10m, stop, shuffle side step 1m and backpedal back Raise body temperature, warm up
quads, hams
2 x 10yds MARCHING A's - Leg recovery action form (lift toe, cock ankle up, bring knee high up to 90 deg & drive Train proper leg action and leg
down). Each leg performs the A, keep chest up and arms pump at 90 deg. Return. recovery
2 x 10yds FRONT LUNGE WALK - Bring one leg up with proper leg action (toe up, heel up, knee up to 90) then step Train proper leg action. Warm-up
forward into a deep lunge. Keep your knee over your foot. Pop up with proper leg action with the other leg hamstrings, glutes, groin, and
and step forward into a deep lunge. Return. quads, increase ROM hip
2 x 10yds SIDE LUNGE WALK - Get down into your football position facing sideways to the running line. Take a side Increase ROM in the hip, and ankle.
stride out as wide as you can, keeping your butt and body position down. Slowly side shuffle staying as low Warm up the adductors.
as possible. Return face same.
2 x 15yds SIDE SHUFFLE - Down in the football position and side shuffle with some speed. Repeat back facing same Warm-up adductors, abductors and
way. groin
2 x 15yds CARIOCA - Sideways to the running line, right leg goes high knee up and down in front of your left, push out Warm-up hip-flexors, adductors,
and then right leg behind your body and recover. Keep chest and shoulders high. Repeat back facing the glutes, and abdominals
same way using left as carioca leg.
2 x 15yds CARIOCA FAST LEG ACTION - Same as above, except when carioca leg comes up to high knee, drive the Warm-up hips and train fast leg
leg down as hard as possible. Repeat back facing the same way using other leg as the carioca leg. drive & recovery
2 x 15yds STRAIGHT LEG PULLS - With legs straight, toe off and extend the straight leg out with big strides. Pull back Warm-up calves & hipflexors
with the leg with each stride and extend again. Keep arms at 90 and chest high.
2 x 15yds HIGH KNEE A's - Leg action (toe up, ankle up, high knee to 90 and drive down) except with a hop and faster Warm-up quads, hip-flexors and
pace, driving down with alternating legs. Keep chest up and arms at 90. Think fast recovery and fast drive ankle muscles; trains proper leg
down. recovery action
2 x 15yds HIGH KNEE B's - Leg action high knee A except at the top of the high knee, extend the toe out, and sweep Warm-up and increase ROM on
the leg back in a quick acceleration/ pull. hamstrings; trains fast leg recovery
2 x 15yds BUTT KICKS - body and chest high, arms at 90, quickly flick legs up to hit your butt, driving high knees up in Warm-up hamstrings and calves
a pumping action. Stay up on your toes.
5 min STRETCHING - hamstrings, quads, glutes, hip flexor (shoulder), calves; hold each stretch for 5-10 seconds Reduce muscle stiffness
repeat each side 2x.
2x 20yds FORWARD & BACKS - light jog up to 10m, stop, shuffle side step 1m and backpedal back Get you moving again.
2 x 20yds FORM BUILDUPS - start with 4 marching A's, then break into 4 jogging A's, then into 8 butt kicks, then drive Puts it all together to get you ready
into a stride and accelerate up to 3/4 speed and decelerate smoothly. Jog back to start and repeat. to fly.
2 x 20yds GET UP AND GO - Drive from a push up position into 3 reps of TUCK JUMPS and SEAL CLAPS. On the EXPLOSIVE!!
last one explode up into a sprint for 10 m.
REMEMBER:
Stretch just to stay limber or loosen up any tight areas. Don't stretch intensely before your running workouts;
FLEXIBILITY training is best done after your workouts when stretching is essential to avoid increasing
muscle stiffness.
Hypertrophy
Bodybuilder-type workout to increase musle mass. ^ = pyramid sets
Work to maximal each set (push to fatigue), ~1 -11/2min rest between each Week pyramid
Limit workouts to ~1 hr; Flexibility as cool-down WEEK 22 12,10,8,6
TEMPO is slow and controlled (2-0-2); 2s up, no pause, 2 sec down WEEK 23 12,10,8,6***
EAT DIRECTLY AFTER YOUR WORKOUT WEEK 24 3 x 10
WEEK 25 12,10,8,4,6***
*** = triset, 30sec rest between
Workout 1 - Push Day (Chest, Shoulders, Triceps, Calves)
Workout A Workout B
Bench Press ^ DB Bench Press 4 x 10
Incline DB Press 3 x 10 Incline Press ^
DB Overhead Press ^ Overhead Press 3x6
Can circuit remaining exercises:
Side Lateral Raise 3x10 Side laterals 3x8
Shoulder External Rotation 2x10 Shrugs/rear delt SS 3x8
Tricep Extensions ^ Narrow Bench Press 4x5
Calve Raise 3x20 Calve raise 3x10
Ab lifts on Stab ball 3 x 15-25 Ab lifts on Stab ball 3x15-25
REMEMBER TO DO YOUR AGILITY AND QUICKFEET SS= super set
Workout 2 - Legs and Pull (Back, Biceps, Abs)

Workout A Workout B
Hang Cleans 4x5@80% Power Pulls 4x4@85%
Squats 4x[5+5 Drop jumps pause bottom] Squats 4x 10,8,6,4 [+10@50%]
Angle lunge 3x[8+10s single leg dots] Front support 4x[30s + 5 tuck jumps]
Leg Curls 3x8 Leg Extensions 3 x 6 (2up 1down)
Narrow Pulldown ^ Lat Pulldown (wide) ^
Bentover Barbell Row 3x8 Single arm rows 3x6
Preacher Curls 4 x 10,8,6,4*** Alternating DB curl 4x6
Shoulder Ext Rotation 3 x 10 Rear Delt Flys 3x8
Dynamic Stability level 1 3 x 15sec each front,side, Dynamic Stability level 1 3 x 15sec each front,side,
(from the elbows) front, side, rear support (from the elbows) front, side, rear support
Supplementals (remember to do them):
Neck Isometrics 2 x 10s each way (front,side, back,side)
4 way hip 2 x 10 each
Strength
Power-lifting type workout to increase Maximum strength
Lifts are focused, Concentrate & think maximum effort each rep.
Don't fatigue, want max force each rep, ~2-5min rest between
Limit workouts to ~1:15 hr; Flexibility as cool-down
EAT DIRECTLY AFTER YOUR WORKOUT
TEMPO is (3-1-1); 3s down, 1s pause, 1sec up
Workout 1 - Push Day (Chest, Shoulders, Triceps, Calves)

Workout A Workout B
Bench Press 2x8 (4sdown, 4spause,up) 2x5 Bench Press 4sets x 8,5,3,3(+2neg)
DB Overhead Press 4sets x 10,8,6,4*** Incline DB Press 4sets x 10,8,6,4***
Incline DB Press 2x8 (narrow, offset wt 10lbs) Overhead DB Press 2 x 8 (offset wt 10 lbs)
Side Lateral Raise 3x10 Front Raise/rear delt 3 x 8 superset
Shoulder External Rotation
2x10 Side laterals 3x8
Tricep Extensions 4sets x 10,8,6,4 Narrow Bench Press 3x5
Calve Raise 3x20 Calve raise 3x10
Ablifts on SB arms overhead
3 x 15-25 Ab lifts on SB 3x15-25
Workout 2 - Legs and Pull (Back, Biceps, Abs)

Workout A Workout B
Power Pulls 4x3@90% Power Cleans 4x3@85%
Squats 4x[5+5 Drop jumps + jump] Single Leg press 4x 10,8,6,4
Angle lunge 3x[8+8 Side to side 3m lunges] Deadlifts 3x[5 + 5 tuck jumps]
Leg Curls 3x8 Leg Extensions 3 x 6 (2up 1down)
Shoulder Ext Rotation 2 x 10 Lat Pulldown 4 x10,8,6,6***
Chinups (underhand) 35 reps total Single arm rows 3 x 6 (try balance 1 leg)
Bentover Barbell Row 3x8 Alternating DB curl 4x6
Barbell Curls 4 x 10,8,6,4*** Rear Delt Flys 3x8
Dynamic Stab LII 3 x15sec each of Dynamic Stab LII 3 x15sec each of
(straight arms) (front, side, front, side, rear) (straight arms) (front, side, front, side, rear)
Supplementals (remember to do them):

Neck Isometrics 2 x 10s each way (front,side, back,side)
4 way hip 2 x 10 each
Power
Olympic-lifting type workout to increase POWER
Think to EXPLODE with each rep, maximum muscle recruitment!!
Don't push to fatigue, want max power each rep, ~2-7min rest between each for major exercises
TEMPO is (2-0-0) ** = Power reps (2-0-0) !! = speed reps (as fast as possible with less weight)
Day 1 - Full Body Workout A Workout B

Power Cleans 2x[4@80%+2@90%] Single arm Pwr Cleans 2x3 each arm
Squats 4x[3@85,90% + 5 vertical jump] Single leg Squats 2x5@70%, 2x10 @50%
Bench Press 3each@ 80,85,90,95%** Bench Press 2x3@80%
Single Leg Curls 2 x [8+10 straight leg swings - resist hamstring pulls]
Seated Rows/T-bar 4x6 Narrow pulldowns 4x10**
Dynamic Stability L3 4 x 15 sec each of Dynamic Stability L3 4 x 15 sec each of
(straight arm, lift 1 leg) side, front, side, front, rear) (straight arm, lift 1 leg) side, front, side, front, rear)
External Rotator 2x10 External Rotator 2x10
Day 2 - Push Day Workout A Workout B

Push Press 2x5@70%
Bench Press 4x3@90% + 225 max reps Bench Press 4x3@80,85,90,95%
Overhead DB press 4 x 5 (offset weight 15 lbs) DB Incline 4x[4@90%+10 pushups]
Single Leg Press 2x10@50% !!(w pace) Drive ups 2 x 8**
Side Laterals/front raise 4 x10 superset Side lateral/front 3 x10 Superset
Tricep Pushdown 4 x 8** Narrow DB Incline 3 x 6** (hammer grip
AB lifts on SB, hold MB 3 x10 hold MB overhead AB lifts on SB, hold MB 3 x10 hold MB overhead
Day 3 - Pull Day Workout A Workout B

Hang Cleans 4x4@90% Power Pulls 3each@80,85,90,95%
Single leg Squats 4x8[+5single leg tucks] Lateral Squats 2x[6+6tuckjumps+side]
Deadlifts 3x[5+5 vertical jumps]
Chinups (wide) 30 total reps ** Lat pulldowns (wide) 4 x 6**
One arm DB Rows 4 x 6 (balance on 1 leg) Bentover Rows 4 x 6**
Single arm DB curls 4x6 Arm Curls (pick it) 4x6 Supplementals:
Dynamic Stability L3 4 x 15 sec each of Dynamic Stability L3 4 x 15 sec each of Neck Isometrics 2 x 10
(straight arm, lift 1 leg) side, front, side, front, rear) (straight arm, lift 1 leg) side, front, side, front, rear) 4 way hip 2 x 10
External Rotator 2x10 External Rotator 2x10 (on balance board during your rest)
Sport Power
Olympic-lifting type workout to increase POWER
Think to EXPLODE with each rep, maximum muscle recruitment!!
Don't push to fatigue, want max power each rep, ~2-7min rest between each for major exercises
EAT DIRECTLY AFTER YOUR WORKOUT
TEMPO is (2-0-0) ** = Power reps (2-0-0) !! = speed reps (as fast as possible with less weight)
Day 1 - Full Body Workout A Workout B

Power Cleans 2x[3@85%+2@95%] Single arm Power Cleans 2x3@80%
Squats 4x[3@80,95% + 5 vertical jump] Single leg Squats 2x3@80%, 2x10 @50%
Bench Press 3each@ 80,85,90,95%** DB Bench (offset) 2x[3@80%+10 pushup!!]
Single arm rows 4 x 5 (balance on 1 leg) Bentover rows 4x4
Single leg Hamstring curls4x 5 [+8 single leg swing) Single leg Deadlifts (w DB)
3x[5+5 single leg vertical jumps]
Dynamic Stablity LIV 4 x 5 moves x 20s Dynamic Stablity LV 4 x 5 moves x 20 s
(elbow support on SB, front, side, front, side, rear) (elbow support on SB, front, side, front, side, rear)
External Rotator 2x10 External Rotator 2x10
Day 2 - Push Day Workout A Workout B

Push Press 2x5@70% Bench Press 4x3@80,85,90,95%
Bench Press 4x3@90% + 225 max reps Incline Hammer press 4x[3@90%+10 pushups]
Single leg press 2x10@50% !!(w pace) Drive ups/Calve Raise 2 x 8**/ 3X10
Incline DB flys 3x8 DB Overhead press 4 x 5 (offset wt 15 lbs)
Front Delt Raise 3x8 front Delt raise 3 x10
Dips 3 x 8 speed reps Tricep Pushdowns 3 x 6**
AB lifts on SB, hold MB 3 x10 hold MB overhead in 1 hand AB lifts on SB, hold MB 3 x10 hold MB overhead
Day 3 - Pull Day Workout A Workout B

Power Pulls 4x4@90% Hang Cleans 3each@70,80,75,85%
Single Leg Squats 4x8[+5 single leg verticals] Lateral Squats 2x[6+6tuckjumps+side]
Single Leg Curls 2 x [8+10 straight leg swings - resist
Deadlifts
hamstring pulls] 3x[5+5 vertical jumps]
Towel Pulls 30 total reps ** Lat pulldowns 4x6
One arm DB Rows 3 x 4 (balance on 1 leg) Side Laterals/rear 4 x 6 superset Supplementals:
Side Laterals/rear 3 x 8 super set Arm Curls (pick it) 4x6 Neck Isometrics 2 x 10
Dynamic Stablity LII 4 x 5 moves x 20s Dynamic Stablity LII 4 x 5 moves x 20 s 4 way hip 2 x 10
(straight arm, on ground) front, side, front, side, rear) (straight arm on ground, front, side, front, side, rear) (on balance board during your rest)
LIFT #1 Week 22 Week 23 Week 24 Week 25
Lift Reps / LBS Lift Reps / LBS Lift Reps / LBS Lift Reps / LBS
NAME:
WT:
PHONE #:
Week 26 Week 27 Week 28 Week 29



LIFT 3 Week 22 Week 23 Week 24 Week 25



NAME:
WT:
PHONE #:




WARM-UP
Prior to every training session whether it is strength training, conditioning, or agilities session
a complete warm-up and flexibility session must be done. A proper warm-up will:
• Increase the body temperature prior to training

• Prepare the major joints for strenuous activity through all ranges of motion
• Increase flexibility of specific joints for increased range of motion
• Mentally prepare an athlete for the training that is about to be done
General Warm-Up
The following activities can be done prior to any workout:
Light Jog - 5-10 minutes of continuous jogging at a moderate pace
Jump Rope - 3- 5 minutes of continuous jumping or See Agility/Footwork Section for

specific jump rope programs
Bike/Stairmaster/Cross Trainer - 5-10 minutes at a moderate intensity and pace
An indication of a good warm-up is a light sweat. Follow the general warm-up with a brief
stretch and then move onto the specific warm-up. A longer, more complete flexibility
session should be done after the specific warm-up
Flexibility
Flexibility is an important variable in athletic development. Flexibility can aid in the

increase of speed, power, agility, quickness, and strength. Flexibility is also a key
component in the prevention of injuries. A greater range of motion in joint can reduce the
chance of muscle tears, ligament strain, and injury to connective tissue. Also a greater range
of motion that a joint has, the more efficient the muscles, tendons, ligaments and the joint
itself will be when they are put through strenuous activity.
Flexibility is joint specific so every major joint structure must be stretched regularly
in order to maximize the effects of a program. In addition to static and dynamic stretching
programs, proper strength training may increase flexibility. Current research demonstrates
that strength training through a full and safe range of motion can lead to increases in joint
flexibility,
Points of Emphasis:
1. Always perform a general warm-up prior to stretching.
2. Be relaxed while stretching
3. Begin all stretches slowly; ease into position, hold, ease out of stretch
4. Hold all stretches for 10-15 seconds
5. Do not bounce. This could cause injury and prevent flexibility development by not
allowing the muscle being stretched to relax.
6. Do not stretch so far that you experience joint pain.
7. Always stretch before and after workouts. Stretching post-exercise will prevent
soreness and accelerate recovery.
Feet Together (Standing)
Legs Spread
• Feet together, reach
hands toward toes. • Spread feet as wide
• Relax low back. as possible, while
• Do not bounce. maintaining balance.
Feet • Reach with both
hands to ankle.
• Complete a rep to the
left, right and middle.
Lean Left – Right Hip Flexor
• Feet slightly narrower • Keep 1 ½ to 2 feet

than previous stretch. of space between
• Lean to side with toes heel and knee.
pointing forward and • Push hips down and
feet flat. forward.
• Keep chest up and • Keep chest up and
back flat. back flat.
Hip Flexor – Twist Over Squat Stretch

• Take a position
with your feet
• Same as Hip Flexor slightly wider than
stretch. shoulder width.
• Put opposite elbow on • Keep your heels on
knee and twist. the ground and
• Try to get shoulders chest up.
parallel to thigh of • Back should be flat.
front leg. • Push out on knees.
Quad Stretch Calf Stretch
• Keep legs straight.

• Remain on side. • Keep heel on ground.
• Slowly pull back on • Keep hips high.
foot.
• Keep hips in extension
to stretch hip flexor.
Feet Together (Seated)
Groin Stretch
• Feet together, reach
• hands toward toes • Pull the heels as close
• Relax low back to the body as possible
• Do not bounce • Push out on the knees
with the elbows
Legs Over Head Knees to Chest
• Relax the low back • Pull the knee to the

• Try to extend legs chest
• until straight with • Opposite leg should be
toes pointed down straight
• Do not bounce
Extend the Leg Leg Over
• Grab high on the calf • Keep the shoulders and

• Extend the leg by hips flat on the ground
pushing the heel to • The leg across should
the sky be perpendicular to
the torso
Modified Hurdler Spinal Twist
• Bring heel to leg • Apply pressure to leg

• Keep leg straight and with elbow
flat on ground • Turn shoulders to 90
• Reach with both degrees
hands • Foot of bent leg must
be flat
Rep
Weight 2 3 4 5 6 7 8 9 10 11 12
100 115 115 120 120 125 125 130 130 135 135 140
105 120 120 125 125 130 135 135 140 140 140 145
110 125 130 130 135 135 140 140 145 145 150 150
115 130 135 135 140 140 145 150 150 155 155 160
120 135 140 140 145 150 150 155 155 160 160 165
125 140 145 150 150 155 155 160 165 165 170 170
130 145 150 155 155 160 165 165 170 175 175 180
135 155 155 160 165 165 170 175 175 180 180 185
140 160 160 165 170 175 175 180 185 185 190 190
145 165 170 170 175 180 180 185 190 190 195 200
150 170 175 175 180 185 190 190 195 200 200 205
155 175 180 185 185 190 195 200 200 205 210 210
160 180 185 190 195 195 200 205 210 210 215 220
165 185 190 195 200 205 205 210 215 220 220 225
170 190 195 200 205 210 215 215 220 225 230 235
175 200 200 205 210 215 220 225 230 230 235 240
180 205 210 210 215 220 225 230 235 240 240 245
185 210 215 220 225 225 230 235 240 245 250 255
190 215 220 225 230 235 240 240 245 250 255 260
195 220 225 230 235 240 245 250 255 260 260 265
200 225 230 235 240 245 250 255 260 265 270 275
205 230 235 240 245 250 255 260 265 270 275 280
210 235 240 245 250 260 265 270 275 275 280 285
215 240 250 255 260 265 270 275 280 285 290 295
220 250 255 260 265 270 275 280 285 290 295 300
225 255 260 265 270 275 280 285 290 295 300 305
230 260 265 270 275 280 285 295 300 305 310 315
235 265 270 275 280 290 295 300 305 310 315 320
240 270 275 280 290 295 300 305 310 315 320 325
245 275 280 290 295 300 305 310 320 325 330 335
250 280 285 295 300 305 310 320 325 330 335 340
255 285 295 300 305 310 320 325 330 335 340 350
260 290 300 305 310 320 325 330 335 345 350 355
265 300 305 310 320 325 330 335 345 350 355 360
270 305 310 315 325 330 335 345 350 355 360 370
275 310 315 325 330 335 345 350 355 365 370 375
280 315 320 330 335 345 350 355 365 370 375 380
285 320 325 335 340 350 355 360 370 375 380 390
290 325 335 340 350 355 360 370 375 380 390 395
295 330 340 345 355 360 370 375 380 390 395 400
300 335 345 350 360 365 375 380 390 395 400 410
305 340 350 360 365 375 380 390 395 400 410 415
310 350 355 365 370 380 385 395 400 410 415 420
315 355 360 370 375 385 395 400 410 415 420 430
320 360 365 375 385 390 400 405 415 420 430 435
325 365 375 380 390 395 405 415 420 430 435 445
330 370 380 385 395 405 410 420 425 435 440 450
335 375 385 395 400 410 420 425 435 440 450 455
340 380 390 400 405 415 425 430 440 450 455 465
345 385 395 405 415 420 430 440 445 455 460 470
350 395 400 410 420 430 435 445 455 460 470 475
355 400 405 415 425 435 440 450 460 465 475 485
360 405 415 420 430 440 450 455 465 475 480 490
365 410 420 430 435 445 455 465 470 480 490 495
370 415 425 435 445 450 460 470 480 485 495 505
375 420 430 440 450 460 465 475 485 495 500 510
380 425 435 445 455 465 475 480 490 500 510 515
385 430 440 450 460 470 480 490 500 505 515 525
390 435 445 455 465 475 485 495 505 515 520 530
395 445 455 465 475 480 490 500 510 520 530 535
400 450 460 470 480 490 500 510 515 525 535 545
405 455 465 475 485 495 505 515 525 535 540 550
410 460 470 480 490 500 510 520 530 540 550 560
415 465 475 485 495 505 515 525 535 545 555 565
420 470 480 490 500 515 525 535 545 550 560 570
425 475 485 500 510 520 530 540 550 560 570 580
430 480 495 505 515 525 535 545 555 565 575 585
435 485 500 510 520 530 540 550 560 570 580 590
440 495 505 515 525 535 550 560 570 580 590 600
445 500 510 520 530 545 555 565 575 585 595 605
450 505 515 525 540 550 560 570 580 590 600 610
455 510 520 535 545 555 565 575 590 600 610 620
460 515 525 540 550 560 570 585 595 605 615 625
465 520 535 545 555 565 580 590 600 610 620 630
470 525 540 550 560 575 585 595 605 620 630 640
475 530 545 555 570 580 590 600 615 625 635 645
480 535 550 560 575 585 595 610 620 630 640 650
485 545 555 570 580 590 605 615 625 640 650 660
490 550 560 575 585 600 610 620 635 645 655 665
495 555 565 580 590 605 615 630 640 650 660 675
500 560 570 585 600 610 620 635 645 655 670 680
90% 85% 80% 75% 70% 65% 60% 55% 50%
Bench max = 500 450 425 400 375 350 325 300 275 250
Squat Max = 700 630 595 560 525 490 455 420 385 350
Clean Max = 400 360 340 320 300 280 260 240 220 200
90% 85% 80% 75% 70% 65% 60% 55% 50%

Bench max= 475 427.5 403.75 380 356.25 332.5 308.75 285 261.25 237.5
Squat max= 665 598.5 565.25 532 498.75 465.5 432.25 399 365.75 332.5
Clean max= 380 342 323 304 285 266 247 228 209 190
90% 85% 80% 75% 70% 65% 60% 55% 50%

Bench max= 450 405 382.5 360 337.5 315 292.5 270 247.5 225
Squat max= 630 567 535.5 504 472.5 441 409.5 378 346.5 315
Clean max= 360 324 306 288 270 252 234 216 198 180
90% 85% 80% 75% 70% 65% 60% 55% 50%

Bench max= 425 382.5 361.25 340 318.75 297.5 276.25 255 233.75 212.5
Squat max= 595 535.5 505.75 476 446.25 416.5 386.75 357 327.25 297.5
Clean max= 340 306 289 272 255 238 221 204 187 170
90% 85% 80% 75% 70% 65% 60% 55% 50%

Bench max= 400 360 340 320 300 280 260 240 220 200
Squat max= 560 504 476 448 420 392 364 336 308 280
Clean max= 320 288 272 256 240 224 208 192 176 160
90% 85% 80% 75% 70% 65% 60% 55% 50%

Bench Max= 375 337.5 318.75 300 281.25 262.5 243.75 225 206.25 187.5
Squat Max= 525 472.5 446.25 420 393.75 367.5 341.25 315 288.75 262.5
Clean Max= 300 270 255 240 225 210 195 180 165 150
90% 85% 80% 75% 70% 65% 60% 55% 50%

Bench max= 350 315 297.5 280 262.5 245 227.5 210 192.5 175
Squat max= 490 441 416.5 392 367.5 343 318.5 294 269.5 245
Clean max= 280 252 238 224 210 196 182 168 154 140
90% 85% 80% 75% 70% 65% 60% 55% 50%

Bench max= 340 306 289 272 255 238 221 204 187 170
Squat max= 476 428.4 404.6 380.8 357 333.2 309.4 285.6 261.8 238
Clean max= 272 244.8 231.2 217.6 204 190.4 176.8 163.2 149.6 136
90% 85% 80% 75% 70% 65% 60% 55% 50%

Bench max= 330 297 280.5 264 247.5 231 214.5 198 181.5 165
Squat max= 462 415.8 392.7 369.6 346.5 323.4 300.3 277.2 254.1 231
Clean max= 264 237.6 224.4 211.2 198 184.8 171.6 158.4 145.2 132
90% 85% 80% 75% 70% 65% 60% 55% 50%

Bench max = 320 288 272 256 240 224 208 192 176 160
Squat Max = 448 403.2 380.8 358.4 336 313.6 291.2 268.8 246.4 224
Clean Max = 256 230.4 217.6 204.8 192 179.2 166.4 153.6 140.8 128
90% 85% 80% 75% 70% 65% 60% 55% 50%

Bench max= 310 279 263.5 248 232.5 217 201.5 186 170.5 155
Squat max= 434 390.6 368.9 347.2 325.5 303.8 282.1 260.4 238.7 217
Clean max= 248 223.2 210.8 198.4 186 173.6 161.2 148.8 136.4 124
90% 85% 80% 75% 70% 65% 60% 55% 50%

Bench max= 300 270 255 240 225 210 195 180 165 150
Squat max= 420 378 357 336 315 294 273 252 231 210
Clean max= 240 216 204 192 180 168 156 144 132 120
90% 85% 80% 75% 70% 65% 60% 55% 50%

Bench max= 290 261 246.5 232 217.5 203 188.5 174 159.5 145
Squat max= 406 365.4 345.1 324.8 304.5 284.2 263.9 243.6 223.3 203
Clean max= 232 208.8 197.2 185.6 174 162.4 150.8 139.2 127.6 116
90% 85% 80% 75% 70% 65% 60% 55% 50%

Bench max= 280 252 238 224 210 196 182 168 154 140
Squat max= 392 352.8 333.2 313.6 294 274.4 254.8 235.2 215.6 196
Clean max= 224 201.6 190.4 179.2 168 156.8 145.6 134.4 123.2 112
90% 85% 80% 75% 70% 65% 60% 55% 50%

Bench max= 270 243 229.5 216 202.5 189 175.5 162 148.5 135
Squat max= 378 340.2 321.3 302.4 283.5 264.6 245.7 226.8 207.9 189
Clean max= 216 194.4 183.6 172.8 162 151.2 140.4 129.6 118.8 108
90% 85% 80% 75% 70% 65% 60% 55% 50%
Bench max= 260 234 221 208 195 182 169 156 143 130
Squat max= 364 327.6 309.4 291.2 273 254.8 236.6 218.4 200.2 182
Clean max= 208 187.2 176.8 166.4 156 145.6 135.2 124.8 114.4 104
90% 85% 80% 75% 70% 65% 60% 55% 50%

Bench max= 250 225 212.5 200 187.5 175 162.5 150 137.5 125
Squat max= 350 315 297.5 280 262.5 245 227.5 210 192.5 175
Clean max= 200 180 170 160 150 140 130 120 110 100
90% 85% 80% 75% 70% 65% 60% 55% 50%

Bench max= 240 216 204 192 180 168 156 144 132 120
Squat max= 336 302.4 285.6 268.8 252 235.2 218.4 201.6 184.8 168
Clean max= 192 172.8 163.2 153.6 144 134.4 124.8 115.2 105.6 96
90% 85% 80% 75% 70% 65% 60% 55% 50%

Bench max= 230 207 195.5 184 172.5 161 149.5 138 126.5 115
Squat max= 322 289.8 273.7 257.6 241.5 225.4 209.3 193.2 177.1 161
Clean max= 184 165.6 156.4 147.2 138 128.8 119.6 110.4 101.2 92
90% 85% 80% 75% 70% 65% 60% 55% 50%

Bench max= 220 198 187 176 165 154 143 132 121 110
Squat max= 308 277.2 261.8 246.4 231 215.6 200.2 184.8 169.4 154
Clean max= 176 158.4 149.6 140.8 132 123.2 114.4 105.6 96.8 88
90% 85% 80% 75% 70% 65% 60% 55% 50%

Bench max= 210 189 178.5 168 157.5 147 136.5 126 115.5 105
Squat max= 294 264.6 249.9 235.2 220.5 205.8 191.1 176.4 161.7 147
Clean max= 168 151.2 142.8 134.4 126 117.6 109.2 100.8 92.4 84
90% 85% 80% 75% 70% 65% 60% 55% 50%

Bench max= 200 180 170 160 150 140 130 120 110 100
Squat max= 280 252 238 224 210 196 182 168 154 140
Clean max= 160 144 136 128 120 112 104 96 88 80
Agility Workouts for Football
You will need four cones (or suitable objects to lay out on the field or floor)
Patterns use the T, the square and Zig-zag formations (description enclosed)
T: (5yds up, then 5yds either side of center); square (10yds square); Zig-zag (10yds angles)
Agility Workout 1
Brief recovery between sets (15-30s); moderate recovery between exercises (2min)
Go ALL OUT on EVERY DRILL or you won't benefit from doing them!!
Sets/Reps Description
1~ 15 min Warm-up & Running technique
3 x 30s DOTS 5 Point - 3 variations (Double leg, Single, Double with turn)
3x1 T-DRILL 1
4x2 AGILITY SQUARE 1 (Square is 10m each side) - sprint, carioca left, backpedal, sprint to
start (repeat opposite direction)
4x1 Z - CONES 1 (Cones are 10m apart, staggered by 5yds) Sprint to outside of 1st cone,
plant and side shuffle toward the new cone, rpt each cone .
Agility Workout 2
Brief recovery between sets (30s); moderate recovery between exercises (2min)
Go ALL OUT on EVERY DRILL or you won't benefit from doing them!!
4 x 20s DOTS 5 Point - 3 variations (Double leg, Single, Double with turn)
2x2 T-DRILL 1
2x2 T-DRILL 2; same as T-drill 1 but drop and hit at centre cone
2x2 AGILITY SQUARE 1 (Square is 10yds each side) - sprint, carioca left, backpedal, sprint to
start (repeat opposite direction)
2x1 AGILITY SQUARE 2 (Square is 10yds each side) - sprint forward to inside of cone1, drop
down to 4pt and side roll and shuffle (on all fours) to cone 2, get up and rear shuffle to
cone 3, drop side roll and shuffle (on fours) to beginning
2x1 Z - CONES 1 (Cones are 10yds apart, staggered by 5yds) Sprint to outside of 1st cone,
plant and side shuffle toward the new cone, rpt each cone .
2x1 Z - CONES 2 (Cones are 10yds apart, staggered by 5yds) Sprint to inside of 1st cone,
drop and body hit at each cone, sprint onto the next cone, drop and hit at each cone.
Quickness
Training
Quickness Training
Quickness is the ability to move the feet as fast as possible in a variety of different patterns. These patterns can involve
double leg or single leg movements. Improved coordination, balance, and developing quick rapid movements are all
goals of the quickness programs.
The following are guidelines and descriptions of various quickness drills. This description is not all encompassing.
The drills you chose should be as sport specific as possible and provide for a variety of movement patterns. Do each
repetition of each drill at full speed! Jog back to the start and repeat another rep at full speed. Complete the assigned
number of reps and sets for each drill chosen.
Guidelines
Frequency
During the off season quickness training can be done 1-3 x week. The pre season can include even more sessions (up
to 4 x week). Quickness drills can be done on opposite days from strength training or on the same day. Care should be
taken to not do quickness drills after a lower body strength training session. If this is the case, do the quickness training
before strength training the lower body.
Form
Every rep of every drill must be done at full speed for you to get the benefits from it. Full speed also means under
control and staying within the context of the drill.
Surface
Always do quickness drills on a even surface that is not slippery. It would be ideal to do the drills on the same surface
that you play or practice on. Be aware of holes, divots and slippery areas.
Warm-up
Always complete the full warm-up and flexibility routine given in this manual before beginning the quickness drill
workout.
Volume
A simple progression plan should be used for quickness training. This will allow the athlete to acclimate themselves to
the rigors of quickness training. Progress from 1 to 5 sets of 3 to 7 reps. Begin with 2 drills and move to 4 to 5. A
quickness plan should take 3-6 weeks.
Duration
Drills should be sport specific and each rep will last between 3-10 seconds. The entire quickness workout should last
between 5-15 minutes.
Rest
Rest should be sport specific to train the specific conditioning aspect of the sport. Rest should be minimal between
reps and 2 minutes between sets. Rest long enough to ensure quality work.
FAST FEET
DRILL INSTRUCTIONS:
2 3 - Begin all drills with knees slightly bent
- Maintain balance through entire drill
- Move feet as fast as possible while keeping proper technique
1 4 - All drills are :10 with :10 recovery
- Begin drills with feet in the first number of the pattern and
follow the number sequence for the entire :10
- Begin all single foot drills with a shoulder width stance and stay low
BOTH
FEET PATTERN TECHNIQUE
side/side 1-4 both feet together / maintain balance / do not touch line
front/back 1-2 pick up feet / do not slide
diagonal
(right/left) 1-3 / 4-2 hips facing forward / stay square
up/up -
back/back 1-2/4-3 left up, right up - left back, right back
complete drill twice; change lead foot
SINGLE
FOOT
side/side both in 1, then 4 complete each foot / stay low / wide base
complete each foot/ pick up foot (do not drag or

front/back feet in 1 and 4 slide)
CROSS DRILL
DRILL INSTRUCTIONS:
2 3
- Begin all drills with knees slightly bent
- Hop as fast as possible while keeping proper technique
1 4 - All drills are :10 with :10 recovery
- Begin drills with feet in the first number of the pattern and
follow the number sequence for the entire :10
- All drills can be done with a single foot as well as both feet
PATTERNS
Around the World Triangles V's Corners
1-2-3-4 1-2-4 2-1-3-1 4-1-2-1
1-4-3-2 1-4-2 3-4-2-4 1-4-3-4
1-3-4 1-2-4-2
Figure 8 4-3-1-3
1-3-2-4
4-2-3-1
DOT DRILL
DRILL INSTRUCTIONS:
2 3 - Begin all drills with knees slightly bent
- Move feet as fast as possible while keeping proper technique
5
- Learn patterns slowly and speed up once the pattern is perfected
- Begin with basic patterns and progress to more complex slowly
- All drills are :10 with :10 recovery
1 4
PATTERNS
Out-In-Out (PLYO)
Starting Position: Left foot 1, Right foot 4
Direction: Both feet to 5, out to 2 and 3. Continue forward and backward, always facing
the direction you started.
Progression: When feet get to 2 and 3 spin hop and continue. Go forward for the entire drill.
Variation: Running rather then hopping. Same pattern, left lead, then switch to right lead.
Figure 8
Starting Position: Both feet on 1
Direction: With both feet, follow 4-5-2-3-5 pattern.
Progression: Single foot
Slalom
Starting Position: Both feet on 1
Direction: With both feet, follow 5-2-3-5-4 pattern
Progression: Single Foot
JUMP ROPE PROGRAM

- Use Jump Rope Program for agility program or as a general warm-
up
- A wooden basketball floor is the ideal surface for jumping rope
- Always remain on the balls of the feet with a slight bend in the knees
- A proper length jump rope should reach the armpits with the rope centered
under the feet.
Agility / Footwork Foot Speed / Endurance

All Drills done for :15 with :30 recovery
Continuous jumping - Start at 5:00 and
Both Feet add 1:00 each workout
Side/Side (2 feet)
Side/Side (1 foot) :30 sprints - Sprint for :30 with :30
Ali Shuffle (Both feet alternating up/back) recovery. Sart with 8 sprints and add a
Front/Back (2
feet) sprint each workout.
Front/Back (1
foot)
:10 sprints - Sprint for :10 with :10 rest
Start with 10 sprints and add 2 sprints
each workout.
QUARTER EAGLES
Equipment: Any firm surface can be used. Start: Begin with feet shoulder width and knees bent.
Keep the hips low and the chest up.

Stationary - Quarter turns done in place. Linear - All runs are 5 yds. Always breakdown into
- Right 4x - Left 4x proper position.
- Right 2x / Left
2x 1. 1/4 turn R/L every 5yds (15yds) sprint through 20
- Left 2x / Right 1x (continue to starting position) 2. 4 Right 1/4 every 5yds (15yds) sprint through 20
- Right 2x / Left 1x (continue to starting position) 3. 4 Left 1/4 every 5yds (15yds) sprint through 20
FOOT FIRE
Equipment: Any firm surface can be used
Start: Begin with feet shoulder width apart and knees bent.
Direction: On command buzz the feet as fast as possible. Keep feet low to the ground and try to
get as many touches as possible.
Sample Workouts:
4
5's Hip Turns Corner
- Begin in foot
fire - Begin foot fire - Begin in foot fire; always return
- On command, sprint 5 yds - On command quickly turn hips to center foot fire
- Breakdown into foot fire while keeping shoulders square. - sprint 5, backpeddle 5
- Return to foot
- Continue for 20 yds fire - shuffle right 5, back to center
- Continue hip turns in both directions - shuffle left 5, back to center
always quickly turning back to foot fire. - backpeddle 5, sprint 5
NUMBER HOP DRILL
Equipment: Tape on a firm surface. Dimensions are

1 8" given.
16" 2
Start: Start with both feet in the first box of the pattern.
Feet approximately six inches apart with a slight
3 16" bend in knees.
16" 4 Direction: Follow patterns, completing as many as

possible in 5 seconds. Complete two sets of
each drill, allowing 20 seconds between sets.
Sample Patterns:
5 24" Box 1-2 Box 1-2-3
16" 6 Box 1-4 Box 1-3-4-5
Box 2-5 Box 1-2-3-4-5-6 (1 rep - fastest time)
Box 2-3-4
8"
TIC-TAC-TOE (9 Square)
Equipment: Entire pattern is 48" x 48", with each

3 4 9 square being 16" x 16"
Start: Begin in the first number of each pattern. Feet

should be shoulder width with knees slightly bent.
2 5 8
Direction: Patterns should be done twice, each done in
less then 5 seconds. Time each rep.
Sample Patterns:
1 6 7
Box 1-5-9-4-3 Box 1-2-5-8-9-4
Box 7-5-3-4-9 Box 7-8-5-2-3-4
Box 6-7-6-1-6 Box 1-6-7-8-5-2-3-4-9 (7 sec.)
HEXAGON DRILL
Equipment: Begin with a Hexagon with sides about 24 inches

long. Use tape on a firm surface.
Start: Stand with in the center with feet shoulder width apart and
a slight bend in the knees.
Direction: Jump across one side of the hexagon and return to the
center, then proceed around each side. This can be
done for a specific number of trips or for time. Be
sure to complete drill in both directions.
Agility
Training
AGILITY AND QUICKNESS TRAINING
Agility Training
Agility can be defined as the body’s ability to change directions while maintaining good control
without decreasing speed.
These quick rapid movements involve deceleration and acceleration. Reaction time, awareness in space, balance, and
coordination are all involved in agility training. All movement patterns such as forward running, backward running,
lateral running and other movement drills as skipping, hopping, jumping, etc. are also involved in agility training.
Agility drills can be performed in the form of cone drills, shuttle runs, reaction drills, movement runs, agile bag drills
etc.
Football is not a straight line game. It is a game of angles, acceleration, changing gears, and reaction.
Agility Warm- Up
It is very important to properly warm – up the body before attempting any fast , quick change of direction movements.
Footwear
It is extremely important to perform agility training with the proper footwear. Be sure to wear ankle supported shoes. If
performing agilities on grass, spikes are a must. Ankle braces or taping is also a good idea.
Movement Drills
All agility drills will involve the following movement patterns. These movement patterns must be mastered prior to
intense agility training. Be sure to perform all movement drills in a good reactive athletic position.
Carioca: Cross step laterally while swinging opposite arm in front of the body. Take big strides to get the hips loose.
Quick Shuffle: Moving laterally take shirt quick steps with both feet keeping 12-18” apart.
Lateral High Leg Crossover: Moving laterally drive same leg up and over the opposite leg. Maintain same leg for
required distance.
Back Pedal: Arms bent at 90 degrees similar to running straight ahead. Chest over the toes, knees bent. Maintain good
posture with knees bent. Drive arms while driving legs back. In agility training take smaller, quicker strides.
Line Touches: Running forward at 50-60%, drop hips and touch the line or ground every 3-5 yards, switching hands.
Decelerators: Run forward at 50-75%, every 5 yds drop hips and buzz feet at the line for 2-3 seconds, then proceed to
the next 5 yd increment.
Fast Feet: Bend at the waist with arms hanging down in front of body. Buzz feet as quick as possible while slowly
moving forward. Buzz feet for 10 yds, then accelerate for 10 yds.
Lateral Run: Run laterally keeping shoulders square keeping focus on the target. Be sure to run.
Tapioca: Same drill as carioca., but use short quick movements.
UPBACKS
20
15
10
G
START FINISH
Directions: Begin drill in a three point stance. Spint 5 yards touch line with foot,
back pedal 5 yards back to the start. Sprint 10 yards touch line with foot
back pedal 10 yards to the start. Touch line sprint 15 yards, touch line back
pedal 15 yards through the finish.
Variations: 1. Sprint / Carioa 2. Sprint/ Shuffle

4 x 15
20
15
10
G
START FINISH
Directions:
Begin drill in a three point stance. Spint 15 yards touch line with either
Turn,sprint 15 yards back to the start, touch line with same hand. Turn sprint
15 yards,hand touch line, turn and sprint through finish.
Goals: Skill: 10 seconds
Big Skill: 12 seconds
Line: 14 seconds
PRO Agility
FINISH
5 Yds 5 Yds
START
Directions: Begin the drill by straddling the middle line and right hand on
on line. Turn to the right and run five yards. Touch the line with your
hand, turn sprint 10 yds to the far line , touch with left hand, turn sprint 5 yards through the finish.
3 CONE DRILL
5 YDS
START
Directions: Out of a three point stance,sprint 5 yards, touch the l9ine with your
Turn sprint back to the beginning, touch line with same hand, turn sprint
hand.around the 2nd cone , sprint around cone 3 without touching your
hand on the ground. Procede around cone 2 , then sprint to the finish.
60 YARD SHUTTLE
20
15
10
Directions:
Begin drill in a three point stance, all lines must be touched with the
desiganted hand.Sprint 5 yards and back to start line, sprint 10 yards
and back to start, sprint 15 yards and back through finish.

30 YARD SHUTTLE
20
15
10
G
START FINISH
Directions:
Begin drill in a three point stance, sprint 5 yards touch the line with
designated hand (rt or lft), turn sprint 5 yards back to the start,
touch line with designated hand, turn sprint 10 yards, touch line ,
turn sprint through the finish.

4 CORNER CONE DRILL/SHUFFLE
Shuffle
Back Pedal Sprint
Shuffle
START/FINISH
Directions:
Begin drill in a two point stance. Sprint to the 2nd cone. Gather feet and
shuffle to the 3rd cone, gather feet and back pedal to the 4th cone,
gather andshuffle through the finish. Face the same direction through the
entire drill. Keep feet apart with good base when shuffling.
4 CORNER CONE DRILL/CARIOCA
Carioca
Back Pedal Sprint
Carioca
START/FINISH
Directions: Begin drill in a two point stance. Sprint to the 2nd cone. Gather feet and carioca
to the 3rd cone, gather feet and back pedal to the 4th cone,gather and
carioca through the finish. Face the same direction through the
entire drill.
M PATTERN RUN
10 yards
START FINISH
Directions: Begin drill in a two point stance. Sprint 10 yards to the second cone. Drop
hips put right hand down on the ground and accelerate around the cone. Sprint
to the next cone , left hand down accelerate to the next cone.
Put right hand down, sprint around cone and and accelerate through the
finish
OPEN HIP DRILL
START FINISH
Directions: Begin drill facing away from the cone maze. Open hips and sprint
diagonally to the cone . Sink hips and sprint forward to next cone. Repeat
through the finish.
1. Back
Variations Pedal/Sprint
2. Shuffle/Sprint
CADILLAC SHUFFLE
FINISH
10 yards
START
Directions: Begin drill in a two point stance with the right shoulder next to the first bag.
Laterally shuffle over all three bags as fast as possible. When both feet have
shuffled over the last bag, procede back to the left over the three bags again.
As soon as both feet have shuffled over the first bag, sprint to the finish
COMBO PATTERN
Shuffle Shuffle
START Back pedal Sprint FINISH
Directions: Begin drill in a two point stance, with the right shoulder next to the first bag.
Shuffle over the first two bags. Then backpedal around the third, sprint to the
fourth bag and shuffle over the last two bags through the finish.
Repeat in the other direction.

BAG FORWARD WEAVE
START FINISH
Directions: Begin the drill in a two point stance. Run through the bags as fast as possible,
without touching the bags. Weave in and out of the bags in the pattern above.
Stay low as possible . Keep knees bent.

BAG FORWARD / BACKWARD
START FINISH
Directions: Begin the drill in a two point stance. Sprint on the outside of the first bag. Shuffle
keeping knees bent , butt low. Backpedal through the first and second bags.
Shuffle to the next bag and sprint. Repeat to the end.
BAG HOP / SPRINT
5 yards
START FINISH
Directions: Start drill in a two point stance with the right shoulder next to the first bag.
Begin by hopping over the first bagand back to the start5 times and then procede
to the second bag hopping over that , then sprint 10 yards through the finish.
Repeat in the opposite direction.

DOWNHILL SHUFFLE
START FINISH
Directions: Begin drill in a two point stance facing the bags.
Start at either the right side or left side of the bags.
Moving forward, keeping the knees bent shuffle the feet. Keep a wide base.
Repeat in the other direction.

BAG RUN THROUGH
START FINISH
Directions: Begin the drill in a two point stance. Run through the bags as fast as possible,
without touching the bags. One foot between every bag. Drive the knees
up high with a slight body lean.
Variation: Two feet in between every bag

LATERAL SHUFFLE
START FINISH
Directions: Begin the drill in a two point stance on the side of the first bag. Shuffle through
the bags starting with the inside foot. Keep shoulders square, knees bent butt low.
Shuffle through the bags as fast as possible, without touching the bags. One foot
between every bag. Repeat to the other side.
Variation: Two feet in between every bag

4 CORNER CONE CROSS
Shuffle
Sprint
Back Pedal
START /
Shuffle FINISH
Directions: Begin drill in a two point stance. Sprint to the 3rd cone. Gather feet and
gather andshuffle to the 2nd cone, gather feet and back pedal to the
4th cone, the shuffle through the finish. Face the same direction through
entire drill. Keep feet apart with good base when shuffling.
SMALL 4 CORNER CONE
START/ FINISH START/ FINISH
Directions: Begin drill facing away from the cones in a two point stance. Open hips to a
45 degree angle. Sprint in that position diagonally to the next cone. Buzz feet .
and sprint forward. Buzz feet open hips to the other side and sprint in that
position diagonally. Buzz feet and sprint forward to the end

CONE KNOCKDOWN
10 yards
Directions: Begin the drill in the middle of the cone circle. The goal is to knock over
all the cones as fast as possible, woithout knocking down cones side by side.
The athlete must pass through the middle of the circle after each knockdown.
Figure EIGHT DRILL
START
Directions: Begins drill in a three point stance. Sprint around the first circle
of cones. Continue sprinting towards the next circle of cone in a figure 8
pattern. Continue around the 2nd circle of cones to the first circle of cones.
Stay as close to the circle as possible. Continue through the finish.

T DRILL
SHUFFLE
SHUFFLE SHUFFLE
FINISH START
Directions: Begin drill in a three point stance. Sprint 10 yards, shuffle 5 yards to the
right. Shuffle 10 yards to the left. Shuffle 5 yards to the right , then back pedal
through the finish.

WHEEL AGILITY DRILL
5 yards Sprint Backpedal
START FINISH
Directions: Begin drill in a three point stance. Sprint 5 yards around the con eto the right.
Sprint 5 yards around the cone to the left. Sprint again 5 yards touch line and
backpedal 5 yards to the finish.

40 YARD SHUTTLE
20
15
10
START FINISH
Directions:
designated hand(rt or lft), turn sprint 5 yards back to the start,
touch line with designated hand, turn sprint 10 yards, touch line ,
turn sprint back to start line, touch line ,turn sprint 5 yards touch line,
turn sprint through finish.

10 x 20 SECONDS
20
15
10
START FINISH
Directions:
designated hand(rt or lft), turn sprint 10 yards back to the start,
continue for 20 seconds. The goal is 10 touches in 20 seconds.
Movement
Variations: 1. Sprint/ Back Pedal
2. Shuffle / Sprint
3. Carioca / Sprint
OBSTACLE DRILL
START
5 yards
FINISH
Directions: Begin drill in a two point stance. Sprint past first bag. Shuffle. Backpedal, turn
sprint 10yards. Sprint around circle as fast and tight as possible. Sprint 20 yards
to cone maze.Backpedal to 2nd cone , sprint to the third. Back pedal to the
4th and sprint through finish.

MIRROR DODGE
x x
x x
5 5
YARDS YARDS
Directions: Begin drill in a good athletic position. One athlete is to be considered the
The rabbit should use finesse(head fake, spin, stop, start,etcd.
The rabbit must outwork the mirro and force them to get faster.rabbit(offense)
and the other player is to be the mirror or defense. The rabbit runs back and
forth within the 5 yard area trying to out maneuver the mirror or defense.
Progression Variation:
Hands behind Back
Hans in front
Light Contact
WAVE DRILL
x x
x x
Directions: Athletes line up in front of the coach 4-6 yards apart. Begin drill in a two
point stance. On the command of the coach, the athletes will shuffle in the
direction the coach is pointing. They will continue to shuffle until
the next visual cue is given to change direction.
Variations: Lateral Run
Auditory Cues
Back pedal
Sprint
Speed Workouts for Football
All distances are in meters unless otherwise specified
W=Walk; J=Jog; HS=Half Sprint; TS=3/4 Sprint; FS=Full sprint;
BU=Build UP (start with a form walk, into a jog, into a relaxed sprint for 20yds then jog out)
AD=acceleration/deceleration (accelerate to top speed for 10yds then slowly decelerate)
All runs under 40yds use a starting football 3pt stance.
Speed Workout 1 - Speed Endurance, Stride Technique

Recover to HR 120 bpm between sets
2 x 60 BU; J back
2 x 80 AD; W back
2 x 20 FS; W recovery
2 x 80 HS; J 120; W recovery
10 min Stretching - Hams, quads, glutes, groin
Speed Workout 2 - Speed Strength

Full recovery in between each set. Stretch lightly between sets to stay limber
2 x 40 BU; J back
2 x 40 AD; J back, W recovery
2 x 40 TS; W back
2 x 40 FS; W back
2 x 20 Resisted sprint (partner towel pull or pull object)
2 x 20 FS; W recovery
4 x 10 Explode out to top speed immediately, J decelerate.
Conditioning
CONDITIONING WARM-UP
Be sure to move quickly through the warm-up. Follow the prescribed drills through the distances listed. Following the
warm-up, perform the flexibility exercises before engaging in the conditioning program.
General Warm-up
2 x 20 yards
Back pedal
Carioca
Shuffle
High knees
Butt kicks
Dynamic Flexibility Exercises

2 x 20 yards
Walking knees to chest

Straight leg walk
Lunges
Side lunges
Specific Warm-up
2 x 20 yds
Quick Shuffle
Tapioca
Fast feet
Speed knees
Quick pace
Line touches
Lateral Run
ANAEROBIC CONDITIONING
“Interval Training”
All conditioning phases are based on the interval training principle.
Periods of work followed by a period of rest and recovery. Some work bouts are longer and more general, while most
of the work bouts are short and intense.
The phases include:
General anaerobic endurance work: (gassers, Long Shuttles, etc.)

Work Bout: 15-60 seconds
Rest Interval: 45 seconds - 3:00
Agility Training: 6-10 drills 2 each 12-20 Drills See WORKOUT SECTION
Rest Interval: 20-35 seconds
Quickness training: 2 quickness sequences : See WORKOUT SECTION

Short Sprints: 10-80 yards

Positioning Conditioning: See WORKOUT SECTION

Rest Interval: 25 seconds
Position Groupings
Skill: Wr, Db, Rb, Qb
Big Skill: Te, Fb, Lb, K
Line: Ol, Dl
General Anaerobic Prescribed Times
Gassers: Width 4x
Work Intervals Rest Intervals
Skill 35 sec 1:45
Big Skill 37 sec 2:00
D Line 39 sec 2:00
O Line 40 sec 2:00
½ Gassers: Width 2x
Skill 14 sec 42 sec
Big Skill 15 sec 45 sec
D Line 17 sec 48 sec
O Line 18 sec 50 sec
300 Yd shuttles: 3 x 100

Skill 48 sec 2:30
D Line 54 sec 2:50
O Line 56 sec 3:00
300 Yd shuttles: 50 x 6
` Work Intervals Rest Intervals
Skill 55 sec 3:00
D Line 62 sec 3:20
O Line 65 sec 3:30
200 Yd Shuttles 2 x 100

Skill 32 sec 1:30
D Line 36 sec 1:50
O Line 38 sec 2:00
110’s
Skill 14 sec 42 sec
Conditioning 80’s
Skill 10 sec 40 sec
Conditioning 60’s
Skill 8 sec 30 sec
D Line 9.5 sec 30 sec
Conditioning 40’s
Skill 5.0 sec 25 sec
Big Skill 5.5 sec 25 sec
D Line 6.0 sec 25 sec
O Line 6.5 sec 25 sec
Conditioning 20’s
Skill 14 sec 25 sec
GASSERS
Width of field 4x
G G
Start Finish
HALF GASSERS
Width of field 2x
G G
Start Finish
300
SHUTTLES
Length of field 3 x (100x3)
FINISH
START
G G
300
SHUTTLES
50 yd x 6
FINISH
START
G 5 0 G
200 SHUTTLES
Length of
field 2x
(100x2)
FINISH
START
G G
110
'S
START FINISH
G G
Intervals For aerobic/anaerobic training base
& FARTLEK Intermittent high intensity training; high ~2-3min (half-sprint) with easy ~ 2-3 min (walk or slow jog)
Should be running on the track (200-600m) or cycling (increased resistance)
If running: 200yds ~ 45s, 400yds ~90s, 800yds ~ 3min
Training time should work up to ~20-30 minutes, so makes ~40-60 min workout with rest
Heart rate should get very high by end of hard interval and recover to ~140 during rest.
Fartlek just means 'speed-play' or 'fun run' (i.e. trails and hills - not just pounding the pavement).
QUICKFEET Foot speed and aerobic/anaerobic training

Choose some/all of: skipping, bench hops, 20yd sprints, pro-agility and dots.
Intervals are 15s on, 15-30s off. Concentrate on QUICKFEET - use it or lose it!!
STAIRS Foot speed and aerobic/anaerobic training

Stair workout just like during winter workouts, any similar set of stairs will do.
Set #1 Set #2
1 stair, each leg contact each stair 1 stair, each leg contact each stair
1 stair, single leg 1 stair, single leg
1 stair, double feet hop 1 stair, double feet hop
2 stair, double feet hop double feet hop, as many stairs as possible
1 stair at a time, run up 1 stair at a time, run up
2 stairs at a time, run up run up as many stairs as possible per step
SKIPPING Foot speed and aerobic/anaerobic training

Any order of skipping sequences, vary for best measure; ~ 15min
Good progression after warm-up is single leg hops increase reps/foot by one each
Try double jumps and increase number of doubles by 1 per workout
METABOLICS
Anaerobic and position specific training
Excellent for position specific fitness and agility, right before camp
Position specific routes on the chart, use the chart 'like a quarterback'
Leave the chart on the ground as if in a huddle, check the pattern and run it (ALL OUT!!)
MAXIMUM INTENSITY pattern, then jog back to the 'huddle' as if on a hurry up offense
After the ten patterns in a set take a 2-3 min rest (as if in a changeover) then move to next set
Begin with 3 sets, then every other week add 1, so 5 sets in 2wks before camp
6 D-LINE SET #1 SET #2 SET #3
1 Sprint 5y 1 6 15
2 Shuffle and Sprint 5y R 3 8 2
3 Shuffle and Sprint 5y L 5 10 4
4 Ark 5 yards R Full Speed 6 12 11
5 Ark 5 yards L Full Speed 7 14 6
6 Sprint 40 11 1 13
11
7 Sprint 5 retrace to line L 13 3 1
8 sprint 5 retrace to line R 15 5 8
1 9 Ark 5 yards L & sprint back to line 2 7 14
12 13 10 Ark 5 yards R & sprint back to line 4 9 10
5 4
15
11 sprint 20y
14 3 2
7 8 12 Shuffle R and sprint 45° L
13 Shuffle L & sprint 45° R
9 10 14 Shuffle L & Sprint 10y L
15 Shuffle R & Sprint 10y R
8
LINEBACKER SET #1 SET #2 SET #3
1 sprint 5 yards 1 6 15
2 shuffle & Sprint on a 45° 3 8 2
3 shuffle & Sprint on a 45° 5 10 4
4 Open and drop 15y L 6 12 11
9
5 Open and drop 15y R 7 14 6
6 Sprint 10y L 11 1 13
15
7 Sprint 10y R 13 3 1
14 8 Sprint 40 y 15 5 8
2 3
9 Sprint 20 2 7 14
11 10
10 Shuffle R and rip back L 4 9 10
6 7
13 11 Shuffle L and rip Back R
12 12 Open R 5y & Sprint back to line
13 Open L 5y & Sprint back to line
4 5 14 Open R 15y and sprint back 15y
15 Open Left 15 y and sprint back 15y
11
4 5
11
DEFENSIVE BACKS SET #1 SET #2 SET #3
1 Back pedal 10y 1 6 15
2 Back pedal 5 & sprint 10y L 3 8 2
3 Back pedal 5 & sprint 10y R 5 10 4
4 Back pedal 5 & drive R 6 12 11
10 5 Back pedal 5 and drive L 7 14 6
6 Shuffle R10y & turn and sprint 10y 11 1 13
7 Shuffle L & turn & sprint 10y 13 3 1
1 8 Back pedal 5 & drive on a 45°L 15 5 8
12 15 14
9 Back pedal 5 & drive on a 45°R 2 7 14
13
9 10 Sprint 20y 4 9 10
3 8
2 11 Sprint 40y
12 Back pedal 5 drive R sprint 10
4 5 13 Back pedal 5 drive L & Sprint 10y
6 7 7 14 B P 5y Drive on a 45 R & sprint 10
15 B P 5y Drive on a 45 L & Sprint 10
16 QUARTERBACKS Sets #1 Set #2 Set#3

1 3-Step Drop 1 2 3
2. 3-Step Drop back-pedal 4 9 16
3. 5-Step (hit & throw) 8 7 2
__
15 4. 5-Step (hitch & throw) 13 12 10
5. 7-Step (hitch & throw) 1 11 7
6. Sprint draw action Rt. 15 3 5
14 7. Sprint draw action Lt. 10 16 13
8. Naked action Rt. 5 1 14
9. Naked action Lt. 2 8 1
10. Sprint action Rt. 12 4 11
8 11. Sprint action Lt.
9
4 3 1 2
12. Play action Rt.
10
6 13. Play action Lt.
11 7 14. Sprint 10 yds.
5 15. Sprint 25 yds.
13 12 16. Sprint 40 yds.
7 10
11
9
4 3 1 2 6
10
11 7
5
13 12
RUNNING BACKS Set #1 Set#2 Set#3

7 10 1. Drive block Lt. 5 yds. 1 9 5
11 2. Drive block Rt. 5 yds. 3 8 4
5 6 3. Take pitch Lt. 15 yds. 5 6 3
3 4 4. Take pitch Rt. 15 yds. 7 4 2
5. Seam Lt. 20 yds. 9 2 1
__
9 8 6. Seam Rt. 20 yds. 2 10 10
7. Dive action 40 yds. 4 7 9
8. Flat *Rt. 15 yds. 6 5 8
1 2 9. Pivot *Rt. 20 yds. 8 3 7
10. Wheel *Rt. 30 yds. 10 1 6
* Make sure to alternate (Rt & Lt) when running Flat, Pivot & Wheel routes.
9 9 RECEIVERS SET# 1 SET# 2 SET #3

8 8 0. 7 yd. hitch 1 2 5
7 1. 3 step Slant 6 0 4
6 2. 4 step Out 5 3 2
6
3. 14 yd. Curl 2 4 1
4 5 4 4. 12 yd. Out 8 0 12
3 3 5. 14 yd. IN 0 1 0
6. 16 yd. Comeback 3 2 3
7. 12 yd. Post 4 6 5
8. 12 yd. Post-Corner 7 3 8
1 1
9. 50 yd Fade 9 1 7
2
__
2
0 0
Alternate Sets from Lt. & Rt.
12
10 9
6
1
__
2
0 0
OFFENSIVE LINE Set#1 Set#2 Set#3

12
1. Sprint 5 yds. 4 9 12
10 9 2. Kick slide Rt. 5 yds. 8 7 2
3. Kick slide Lt. 5 yds. 12 12 10
__
6 4. Shuffle Rt. 5 yds. 1 11 7
5. Shuffle Lt. 5 yds. 11 3 5
8 1 7 6. Sprint 10 yds. 10 6 1
7. Angle block Rt. 5 yds. 5 1 4
5 4 8. Angle block Lt. 5 yds. 2 8 8
9. Pull Rt. 15 yds. 7 4 11
10. Pull Lt. 15 yds. 6 12 9
3 2 11. Kick sink 20 yds.
12. Sprint 40 yds
11
Plyometrics for Football
Descriptions are for repetitions unless otherwise specified.
Go easy first time through to learn the movement
First 2wks do double contacts each jump
For all other reps, use maximum explosive power to get benefit.
Perform on grass or other rebounding surface (sprung floor).
Plyometric Workout 1
Allow 20-45s rest between sets, 2-3 min rest between exercises
--- Warm-up from previous component of workout
4 x 10s Double leg tuck Jumps over a bench
4x4 Double leg jumps for DISTANCE
4x4 Side to side Lunges (3 m apart - touch the ground)
4x4 Double leg jumps for DISTANCE
4 x 10 Seal Claps
Plyometric Workout 2
Allow 20-45s rest between sets, 2-3 min rest between exercises
--- Warm-up from previous component of workout
4 x 15s Double leg tuck Jumps over a bench
4x5 Single leg jumps for HEIGHT (land softly in same spot)
4x4 Side to side lunges (3m)
4x5 Double leg maximum vertical jumps
4 x 10yds Maximum verticals into a sprint
4 x 10 Seal Claps drop and roll (alternate role to left and right)
Plyometric
Training
PLYOMETRICS
Ground Based Plyometrics
Guidelines
Who
Athletes that can safely squat 1 ½ times their body weight and are in good physical conditioning. High level plyometric
exercise (repetitive bounding exercises) are not recommended for those that weigh more than 230 pounds
Frequency
The ground based plyometric program should be utilized in the off and pre seasons. Workouts should be done 2 x
week for no longer than 6 weeks. These workouts should be avoided during the in season and post season periods. No
more than 100 contacts in a session.
Form
All exercises must be done with perfect form. Emphasis should always be on quality not quantity. Do each exercise
explosively but stay under control and within the confines of the drill. All landing should be done “softly” , on the
balls of the feet and with knees bent. Keep your head up, knees bent in a good athletic position.
Surface
The plyometric program should be done on a soft, level surface, preferably a synthetic surface which has some “give”.
Avoid doing plyometric drills on hard surfaces or where the ground may be uneven and unsafe.
Warm-up
Always warm-up the body thoroughly before the plyometric workout. See the warm-up and stretching procedures
outlined in this manual.
Volume
Pick two exercises per workout. Progress from lower impact drills (level 1) to higher impact drills (levels 2 ). Do not
progress to another level if the current level has not been mastered. Progress from 2 sets to 3 or 4 sets. Keep the sets
short (3-10 reps or 5-20 seconds).
Duration
Excluding warm-up, the plyometric workout should not take longer than 10 minutes.
How do I fit ground based plyometrics into the overall workout schedule?
The best time of the week to do these workouts is before lifting, after an extensive warm-up or on a day where you are
not strength training.
Rest
Enough time between reps to duplicate a perfect rep. 2:00 minutes between sets.
Upper Body Plyometrics
GUIDELINES
These exercises are to be done during the off and pre season training periods. One or two workouts per week are all
that is necessary or desirable. Care should be taken to do these exercises after an extensive warm-up and upper body
stretching program. These drills could be incorporated right into the strength training workout.
Volume
Pick 1 or 2 exercises and perform 2-4 sets of 5-20 reps of each.
Form
Emphasis should be on quality not quantity. Every rep should be done explosively but under control within the context
of the drill.
Medicine Balls
All upper body plyometic exercises will involve some sort of medicine ball. The medicine balls will vary in weight
from 2 lbs to 28 lbs. Beginners should use lighter weights. Always remember never sacrifice safe form for more
weight.
Rest
Minimal between reps, 1:00 between sets.
Directions:
Begin drill with a 1/4 squat. Then using double
arm swing, jump from the ground onto the center
of the box. Land with the knees bent,
under
control and on the balls of the feet.The box
should be 12"-36" high, depending on the
skill
level.
Directions:
Stand with feet shoulder width apart and in an
upright position. Drop hips into a power position
and explde upward. Use your arms to jump as high
as possible. Land in the same place, regroup and
repeat. Emphasisis on height and form.
TUCK JUMPS Directions:

Stand with feet shoulder width apart. Drop hips
into the power position and explode upward.
Bring knees to chest and grab with both hands,
then release. Upon landing, immediately repeat.
Emphasize grabbing the knees. Skill and big
players only.
DOUBLE LEG HOPS Directions:
Stand with feet shoulder width apart and in the
power position Drop hips and while using arms
explode outward and upward. Upon
landing
repeat. Emphasis is on speed and distance.
Perform in a diagonal pattern.
POWER SKIPS Directions

Stand with one foot in front of the other and arms
to the side. Begin to skip and then hard and
explosively push off the support leg and bring
opposite leg as high as possible toward the chest.
Swing arm of the support leg through as in
running. Repeat for required distance.
SINGLE LEG ICE SKATERS Directions:

Start on one foot and arms to the side as a skater.
Hard and explosively push off the leg
while
swinging arms across the body. Land on the
other foot and repeat. Emphasis on distance
and speed of movement.
LATERAL CONE JUMPS Directions
Begin with the feet together and knees bent
starting next to a small 4-6” cone. Begin by
jumping over the cone as quick as possible for a
desired time. Emphasis is on speed.
HURDLE HOPS Directions

Jump forward over the hurdles(12-36").
Keep feet close together and action
comes from the hips and knees. Keep the body
vertical. Use double arm swing to
maintain
balance and gain height.
BENCH PRESS THROW Directions

Begin drill on a supine bench with arms extended
in front of the body. Catch the ball over the chest,
bend the arms, and explode the ball
back to your partner standing above.
CHEST PASS Directions
Begin the drill in an athletic position or sitting
on a bench. Catch the balll from your partner
with your arms extended in front of the body.
Absorb the weight of the ball and explode
the ball back to your partner.
SLEDGEHAMMER Directions
Begin drill by holding the ball overhead
with
arms extended. Swing the ball down and forward
exploding it into the ground as hard
and fast as possible. Be sure that the ball
doesn't come back up and hit you in the face.
SQUAT
THROW Directions
Begin drill by holding the ball in front of the chest.

Squat down and extend legs, while throwing the
ball directly overhead as hard and as
high
as possible. Let the ball bounce, catch it and
repeat.
SHUFFLE PASS Directions
Begin drill by holding the ball at the chest, facing

your partner. You must be in an athletic position.,
Shuffle laterally while passing the ball back
and
forth.
SQUAT,THROW,FALL,RUN Directions
Begin drill with the ball held at the chest. Squat
down and extend legs out while throwing the ball
forwar. As you release the ball fall down into
a push-up position. Perform a push-up, snap up
and run to the ball as fast as possible.
Nutrition
Sport Nutrition
The value of a proper diet and good nutrition has become increasingly important in athletic performance. Good
nutrition is essential for maximizing performance in athletics. Food provides us the energy to train and the building
blocks to grow. The hard training athlete must be properly fueled if they are to reach their physical potential.
Consistent eating patterns and attention to a balanced diet will provide you with all the benefits of good nutrition. The
following information will assist you in making good choices on a daily basis. Proper nutrition and weight control is a
life long habit, teach yourself proper guidelines now!
Balanced Diet
A balanced diet consists of: Carbohydrates: 65% of daily caloric intake
Fats: 20% of daily caloric intake
Proteins: 15% of daily caloric intake
Carbohydrates Fats Proteins

Grain products cheese fish
Vegetables oils poultry
Cereals butter beef
Rolls whole milk beans
Breads ice cream eggs
Fruit bacon/ sausage
Pasta
Rice
Guidelines for good eating
Breads/ cereals/ rice/ pasta: 6-11 servings/ day

Fruits and vegetables: 5-9 servings/ day
Meat/ poultry/ fish/ dried beans/ eggs/ nuts: 2-3 servings/ day
Milk/ yogurt/ cheese: 2-3 servings/ day
Fats and sweets: USE SPARINGLY!!!
Do not skip meals! This will result in reduced energy levels, late day overeating and will lower your Basal Metabolic
Rate. EAT BREAKFAST! It is important to maintain energy levels throughout the day. Breakfast gives you the
energy to start your day. Skipping meals to loose weight is counterproductive. You should eat at least 3 meals per day,
preferably 4-5 smaller ones. If you skip breakfast your body will have gone without nutrition for 18 hours. This is not
conducive to hard training.
Increase foods which are high in carbohydrates and grains.
Add fruits and vegetables to every meal. They are high in vitamins and minerals and generally high in water content
and carbohydrates.
Cut down on foods high in fat: red meats
pork
mayonnaise
creamy salad dressing
fried foods
oils
Diets high in fat can lead to: chronic exhaustion

% body fat increases
muscle tissue decrease
increased blood pressure
irritability
stress on joints
increased cholesterol levels
Good food choices
Breakfast
Pancakes/ waffles/ French toast with syrup- no butter
Egg sandwich- no sausage
English muffins/ toast or bran muffin with preserves/ jelly/ fruit butters
Bagels with preserves/ jelly/ apple butter
Low fat milk or yogurt
Dry or cooked cereals with or without milk and fresh or dried fruit
Dried fruit alone or mixed with dry cereal and nuts
Low fat granola or cereal bars
Lunch
Vegetable or chili stuffed potatoes
Salad with low fat dressing
On salad bars add veggies, dried beans, beets, carrots, pasta, crackers, rolls, bagels, bread
Turkey, chicken or roast beef sandwiches on bagel, whole grain bread
Add tomatoes, green peppers to sandwiches
Pasta with meat or meatless sauce
Tacos without sour cream
Baked/ broiled meats instead of fried
Vegetable/ chicken soups. Cheese and creamed soups are high in fat
Cheese or veggie pizza
Dinner
Less emphasis on meats and more on starches: Rice/ pasta/ potatoes and vegetables
Meats should be bakes/ broiled/ grilled instead of fried
Pasta with clam or marinara sauce
Fish steamed in tomato sauce
Chicken breast without the skin with rice and vegetables
Stir fry dishes with lean meat and lots of vegetables in minimal oil
Snacks
Whole grain crackers
Fruit juices
Dried fruit
Pretzels
Graham crackers
Low-fat yogurt
Fresh fruit
Dry cereal
Dry roasted nuts
Bread sticks
Eat every 3-4 hours
Include carbohydrates at every meal
Watch the caffeine (cokes, coffee)- it lowers blood sugar and can make you hungrier. It is also a diuretic and can be
dehydrating.
For those of legal drinking age keep the following points in mind concerning alcohol. It is a diuretic and dehydrates the
body. The calories in alcohol are empty ones, the body metabolizes them similar to fat. Alcohol also disrupts sleep
patterns, interferes with the metabolism of glucose (the primary source of energy), has a toxic effect on the liver and
has an adverse effect on proper muscle function. Other dangers of alcohol are to numerous to mention. It is highly
recommended that your intake of alcohol be highly tempered or better yet removed from the hard training athlete’s diet
all together.
Limit your intake of sweets. They can actually lower blood sugar and make you eat more!
Eating at home:
Cook double batches of pasta/ rice/ noodles/ potatoes and store them for later
Baked potatoes in microwave
Use frozen veggies and salsa to top potatoes/ pasta and rice
Buy canned clams and add to spaghetti sauce to serve on pasta
Use packaged rice or noodle dishes for time savers and add veggies to boost nutritional value
Buy black beans, mix with salsa and serve in corn tortillas with or without grated cheese
Use canned meats such as chicken/ salmon/ tuna for time savers
Buy already prepared vegetables at salad bar
Do stir fries with or without meat and add some beans
Water is the most neglected nutrient. Fluid is very important to the hard training athlete. Water makes up 65-70%
of the muscle. Muscles will not be able to function properly if they are dehydrated. Drink plenty of fluids prior to,
during and following any athletic activity. Do not wait until you are thirsty to drink water. Athletes should drink a
minimum of 6-10 12 ounce glasses of water per day.
Monitor your salt intake. Salt dehydrates the body and may cause high blood pressure. Do not salt your food, there
is already a lot in it.
Determining your daily caloric needs:
In order to begin a successful weight loss or weight gain program, daily caloric needs must be determined. Daily
caloric expenditure is the sum of a person’s Basal Metabolic rate (BMR), average caloric needs of daily workouts
(strength training and running), and requirements for normal daily activities (walking, driving, running errands).
BMR= 1 x body weight (kg.) x 24 (see chart for individual BMR). Once the BMR is determined, the caloric needs of
daily workouts must be determined. The Notre dame workout plan will require about 1000 cal/ day. The requirement
for normal daily activity is approximately 500 cal/ day.
For a 200 lb. Athlete
BMR = 2181 cal.
Daily workouts = 1000 cal.
Daily activity = 500 cal.
Total Daily Requirement = 3681 cal/ day
Basal Metabolic Rate Conversion Chart
Calories per day needed to
Body Weight (lbs.) BMR in Calories Maintain Body Weight

170 1855 3355
175 1909 3409
180 1964 3464
185 2018 3518
190 2072 3572
195 2127 3627
200 2181 3681
205 2236 3736
210 2290 3790
215 2345 3845
220 2400 3900
225 2454 3954
230 2509 4009
235 2563 4063
240 2618 4118
245 2672 4172
250 2727 4227
255 2781 4281
260 2836 4336
265 2890 4390
270 2945 4445
275 3000 4500
280 3054 4554
285 3109 4609
290 3163 4663
295 3218 4718
300 3272 4772
305 3327 4827
310 3381 4881
315 3436 4936
320 3490 4990
325 3544 5044
Weight Gain
Many athletes are interested in gaining weight. The type of weight an athlete needs to gain is lean body mass (muscle
mass). This can only be done through a proper strength training regimen and sound nutritional habits. As a general
rule, in order to gain weight you must consume more calories per day than your body expends. To do this, you must
determine how many calories per day your body expends. From this total, design an eating plan in which calorie intake
exceeds your daily expenditure. The addition of 400-500 calories per day above your daily requirement would add
about one pound per week. The key is to ensure that the weight gained is lean muscle mass and not fat. Gaining more
than a pound per week results in increases in body fat, assuming that you are properly hydrated. Strength training will
use the extra calories to stimulate growth.
Tips:
Eat at least 3 large meals per day + 2-3 snacks
Snacks high in calories and nutrients:
Nuts
Dried fruits
Shakes/ malts
Peanut butter sandwiches
Cheese or veggie pizza
Granola or cereal bars
Drink juice or milk with snacks
Eat a snack after dinner. Keep a loaf of bread and peanut butter and jelly in your room. Canned tuna packed in water
is also a good after dinner snack.
Weight Loss
Bigger is not always better! If you sustain muscle growth, strength and speed with a gain in weight, then bigger is
better, especially in football. For most people this is not the case. Excess body fat restricts speed of movement by
adding useless weight that must be moved at high speeds. In order for many to perform at their optimal level, a loss of
weight is necessary. Weight loss is a tricky situation. Many overweight people have developed a lifestyle around
eating, and in order to lose weight, there has to be a lifestyle change. The method for weight loss is similar to that for
weight gain. First, the amount of calories needed to maintain a specific body weight needs to be calculated. A 500-
1000 calorie deficit in daily intake will result in a loss of 1-2 pounds per week. A slow reduction in body fat over a 8-
10 week span is the key. Rapid weight loss will result in a loss of muscle tissue, this is counterproductive.
Tips:
Burn off more calories per day than you take in. Add aerobic exercise.
Cut out all fatty foods.
To lose 1 pound of fat, you must eliminate 3500 calories. This is preferably done through an increase in exercise and a
decrease in caloric intake.
Do not eat after dinner, preferably not after 7 PM.
Do not drink alcohol.
Post Workout Nutrition to Enhance Recovery
The body needs time as well as key nutrients to recover from each workout session. During periods of hard training
there will be little time to recover between workouts. This is where post exercise nutrition can help repair muscle
damage and speed up the recovery process.
The most important nutrient to replace is water. Intense workouts in hot, humid conditions can cause large amounts of
fluid loss. Because exercise dulls thirst, athletes cannot rely on this sensation to guide fluid intake. The most accurate
way to determine fluid need is to weigh yourself before and after workouts. For every pound of weight lost, drink one
large glass of water.
In addition to replacing water lost during exercise, electrolytes (sodium and potassium) lost through sweat need to be
replenished. A pound of sweat contains approximately 400-700 mg. Of sodium and 80-100 mg. Of potassium.
Therefore, post exercise rehydration should include sources of both sodium and potassium. Sodium is found in salty
foods including spaghetti sauce, pretzels, crackers, soup. Potassium is readily found in fruits and vegetables including
potatoes, bananas and orange juice.
Carbohydrate intake is very important after exercise. When athletes eat a high carbohydrate diet, recovery time after
exercise is shorter and more complete. The timing of carbohydrate intake is also critical. It is recommended to
consume .5 grams of carbohydrate per pound of body weight within two hours after exercise (Example – 200 lb.
Athlete x .5 grams/ lb. = 100 grams). This amount should be repeated again approximately two hours later. A 16 oz.
glass of orange juice contains 50 grams of carbohydrate, 1 banana also contains 50 grams of carbohydrate. 2 cups of
pasta have 80 grams of carbohydrate and an 8” hoagie roll contains 60 grams of carbohydrate.
Protein intake in the post exercise meal will also aid in recovery. Protein intake is particularly important in exercise
which realists in muscle damage such as strength training, intense endurance exercise, two a day workouts and contact
sports.
Fat should be kept out of the post workout meal as much as possible because it slows the absorption of carbohydrates
and proteins.
Sample Daily Menus
1200 Calories (Weight reduction)

Breakfast Serving Cal ProCal FatCal CarbCal
Raisin bagel 1 200 28 18 152
Jam 1 Tbl. 55 1 1 54
Grapefruit ½ med. 40 4 0 36
Skim Milk 6 oz. 70 27 4 38
365 60 23 286
Lunch
Tossed salad 2 cups 58 8 0 50
Tuna-chunk light 3 oz. 165 96 63 0
Crackers-wheat 6 53 6 14 32
Applesauce-unsw. ½ cup 55 0 0 55
Plum 1 35 4 0 34
Water 12 oz. 0 0 0 0
331 114 77 169
Dinner
Lamb Chop-broiled 2.5 oz. 150 80 54 24
Cauliflower-cooked 1 cup 30 8 0 24
Mashed potatoes ½ cup 90 8 4 74
Corn 1 ear 90 12 9 76
Skim Milk 6 oz. 70 27 4 38
430 135 71 236
Snack
Sunflower seeds ½ oz. 80 12 63 10
Cherries 10 55 4 4 44
135 16 67 54
Daily Total 1261 325 238 745

% of daily calories 23% 18% 60%
2000 Calories
Grits-cooked 1 cup 145 12 0 124
Ham-lean 2 pcs. 105 68 36 0
Poached Egg 1 82 26 52 2
Wheat bread 2 slices 122 21 14 94
Pineapple juice-unsw. 1 cup 140 4 0 136
594 131 102 480
Lunch
Egg noodles-cooked 1 cup 200 28 18 148
Chk-drum-roasted 2 med. 150 96 36 5
Greens beans-cooked 1 cup 45 8 0 40
Skim Milk 12 oz. 140 54 8 76
Oat/Raisin Cookie 2 116 7 36 76
Pear 1 100 4 9 95
751 197 107 440
Dinner
Flounder-baked 6 oz. 160 136 18 0
Italian bread 2 slices 165 24 0 136
Tossed salad 2 cups 58 8 0 48
French dressing 2 tbl. 50 0 36 16
Broccoli-cooked 4 oz. 30 11 3 17
Water 12 oz. 0 0 0 0
Applesauce-unsw. 1 cup 105 0 0 105
568 179 57 322
Snack
Honey & Oat 1 117 8 36 67
Granola bar
Daily Total 2030 515 302 1309

3000 Calories
Scrambled egg 2 160 48 108 8
Oatmeal 1 cup 145 24 18 100
Raisins ¼ cup 109 5 1 105
Orange juice 8 oz. 112 7 4 100
Bagel 1 200 28 18 152
Skim Milk 12 oz. 132 53 3 75
858 165 152 540
Lunch
Turkey-light 8 oz. 149 112 30 0
Lettuce 1 pc. 2 0 0 2
Tomato ¼ med. 10 2 0 8
Mustard 1 tsp. 4 1 2 1
Pita bread 61/2” 1 165 24 9 132
Yogurt-lowfat w/fruit 8 oz. 230 40 18 172
Beef noodle soup 2 cups 280 63 97 114
Fruit punch drink 12 oz. 170 0 0 176
1010 242 156 605
Dinner
Ham-lean-roasted 7 oz. 300 195 95 0
Collard greens-cook 1 cup 25 8 0 20
Corn meal-cooked 1 cup 120 12 0 104
Black-eyed peas 1 cup 190 52 9 140
Wild rice 1 cup 221 27 5 191
Carrots-fresh 1 cup 49 6 3 44
Water 12 oz. 0 0 0 0
905 300 112 499
Snacks
Fig Bars 4 cookies 210 8 36 168
Banana 1 101 5 2 100
311 13 38 268
Daily Totals 3084 720 458 1912

4000 Calories
Raisin Bran 1 cup 130 14 5 120
Bagel 1 200 28 18 152
Cantaloupe ½ 82 8 3 81
Hash Browns 1 cup 355 19 163 180
Poached Egg 1 82 26 52 2
Wheat bread 2 slices 122 21 14 92
Jam 2 Tbl. 110 1 2 112
Skim Milk 12 oz. 132 53 3 75
1325 177 264 914
Lunch
Fruit cocktail 1 cup 194 4 3 187
Green beans-cooked ½ cup 16 4 1 14
Mixed vegetables ½ cup 58 12 2 50
Spaghetti & Meat 1 cup 332 74 105 155
Dinner Roll 2 238 23 54 156
Lite-line cheese 3 oz. 156 88 59 7
Sweet potato-baked 1 115 8 0 112
Diet Soda 12 oz. 1 0 0 0
1221 220 228 795
Dinner
Tea 12 oz. 3 0 0 3
Baked potato 2 med. 290 32 4 260
Peas-canned ½ cup 68 16 3 51
Steak-lean 5 oz. 300 176 108 0
Whole wheat roll 2 180 28 18 145
Jello w/ fruit 1 cup 186 11 68 115
1027 263 201 574
Snacks
Apple 1 96 0 9 96
Chocolate pudding 1 cup 310 32 72 216
406 32 81 312
Daily Totals 3979 692 774 2595

5000 Calories (Weight gain)
Scrambled Egg 3 240 72 162 12

Wheat Bread 2 slices 122 21 14 92
Banana 1 101 5 2 100
Oat meal 1 cup 145 24 18 100
Orange Juice 8 oz. 112 7 4 100
Skim Milk 12 oz. 132 53 3 75
Bagel 1 200 28 18 152
Jam 2 Tbl. 110 1 2 112
Hash Browns 1 cup 355 19 163 180
1517 230 386 923
Lunch
Turkey-light 8 oz. 149 112 30 0
Lettuce 1 pc. 2 0 0 2
Tomato ¼ med. 10 2 0 8
Lite-line cheese 3 oz. 156 88 59 7
Mustard 1 tsp. 4 1 2 1
Bagel 1 200 28 18 152
Spaghetti & meat 1 cup 332 74 105 155
Apple 1 96 0 9 96
Chocolate pudding 1 cup 310 32 72 216
Tea 12 oz. 3 0 0 3
Skim Milk 12 oz. 132 53 3 75
1394 390 298 715
Dinner
Water 12 oz. 0 0 0 0
Skim Milk 12 oz. 132 53 3 75
Steak-lean 5 oz. 300 176 108 0
Baked potatoe 2 med. 290 32 4 260
Carrots-fresh 1 cup 49 6 3 44
Peas-canned ½ cup 68 16 3 51
Dinner Roll 2 238 23 54 156
Beef noodle Soup 2 cups 280 63 97 114
1357 369 272 700
Snacks
Banana 1 101 5 2 100
Fig Bars 4 cookies 210 8 36 168
Honey & Oat 2 234 16 72 134
Granola Bars
Apple 1 96 0 9 96
Skim Milk 12 oz. 132 53 3 75
Fruit Punch Drink 12 oz. 170 0 0 176
943 82 122 749
Daily Totals 5211 1071 1078 3087

Healthy Fast Food Choices
McDonald’s
Grilled Chicken Deluxe (hold the special sauce)
Grilled Chicken Salad (low-fat dressing)
Pancakes w/ syrup
Taco Bell
Grilled Chicken Burrito (no cheese or sour cream)
Grilled Chicken Soft taco
Grilled Veggie Fajita
Bean Burrito
Have as much lettuce, tomato, and salsa as you want!
Burger King
BK Broiler Chicken Sandwich (no mayo or special sauce)
Chicken Salad (low fat dressing)
Hardee’s
Chicken Fillet
Grilled Chicken Salad
Arby’s
Roast Chicken deluxe (no mayo)
Roast Turkey Deluxe (no mayo)
Roasted Chicken Salad
Wendy’s
Dave’s Grilled Chicken (no mayo or special sauce)
Grilled Chicken salad
Garden Veggie Pita
KFC
Tender Roast Chicken (white meat without skin)
Small serving of mashed potatoes
Bagel Breakfast
Whole grain bagels, fresh fruit, juice, yogurt
Low-fat cream cheese or jam
Salad Bars
Be generous with colorful vegetables: peas, kidney beans
Pasta Salads
Breads
Chicken Breast Salad
Pizza
Order a pizza that is thick with extra crust rather than cheese
Pile on vegetables: brocoli, peppers, mushrooms, onions
*Grilled, skinless chicken breast with lettuce and tomato is OK at any fast food restaurant.
*Try substituting ketchup, mustard or salsa for mayonnaise, special sauce, butter, sour cream, etc.
*Drink plenty of water or iced tea with your meal, this will help fill you up.

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NATIONAL

Set/Rep Description Purpose

~5 min Light Jog Raise body temperature

Set/Rep Description Purpose

~5 min Light Jog Raise body temperature

Workout 2 - Legs and Pull (Back, Biceps, Abs)

Workout 1 - Push Day (Chest, Shoulders, Triceps, Calves)

Workout 2 - Legs and Pull (Back, Biceps, Abs)

Supplementals (remember to do them):

Day 1 - Full Body Workout A Workout B

Day 2 - Push Day Workout A Workout B

Day 3 - Pull Day Workout A Workout B

Day 1 - Full Body Workout A Workout B

Day 2 - Push Day Workout A Workout B

Day 3 - Pull Day Workout A Workout B

Week 26 Week 27 Week 28 Week 29

LIFT #2 Week 22 Week 23 Week 24 Week 25

Week 26 Week 27 Week 28 Week 29

Week 26 Week 27 Week 28 Week 29

LIFT 4 Week 22 Week 23 Week 24 Week 25

Week 26 Week 27 Week 28 Week 29

Week 34 Week 35 Week 36 Week 37

LIFT #2 Week 30 Week 31 Week 32 Week 33

Week 34 Week 35 Week 36 Week 37

Week 34 Week 35 Week 36 Week 37

• Increase the body temperature prior to training

Light Jog - 5-10 minutes of continuous jogging at a moderate pace

Jump Rope - 3- 5 minutes of continuous jumping or See Agility/Footwork Section for

Bike/Stairmaster/Cross Trainer - 5-10 minutes at a moderate intensity and pace

Flexibility is an important variable in athletic development. Flexibility can aid in the

Lean Left – Right Hip Flexor

• Feet slightly narrower • Keep 1 ½ to 2 feet

Hip Flexor – Twist Over Squat Stretch

Quad Stretch Calf Stretch

• Keep legs straight.

Legs Over Head Knees to Chest

• Relax the low back • Pull the knee to the

Extend the Leg Leg Over

• Grab high on the calf • Keep the shoulders and

Modified Hurdler Spinal Twist

• Bring heel to leg • Apply pressure to leg

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