Albion College Strength & Conditioning Manual

7/29/2019 Albion College Strength & Conditioning Manual

1/98

AALLBBII OONN CCOOLLLLEEGGEE FFOOOOTTBBAALLLL

STRENGTH AND CONDITIONING

CHAMPIONS ARE MADE IN THE OFF-SEASON!


2/98

ALBION COLLEGE FOOTBALL

OFF-SEASON CONDITIONING PROGRAM

2010 MIAA CHAMPIONS?

2010 NCAA PLAYOFFS?

2010 NATI ONAL CHAMPIONS?

IT'S UP TO YOU!!!

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MOUNTAIN

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3/98

ALBION COLLEGE FOOTBALLOFF-SEASON CONDITIONING PROGRAM

2010

One of the major factors for the success of our Football Program over the past decadehas been our Conditioning Program. At Albion College we emphasize a totalconditioning program, individualized and tailored to each athlete. This means that allareas of conditioning are given special consideration; no area is neglected. Each ofthese areas will be addressed in this Conditioning Booklet.

Your performance during the 2010 Football Season will be greatly affected by your ownpersonal level of conditioning. The 2010 Off-Season Conditioning Program is designedto maximize your strength, speed endurance, explosive power, speed, reaction time,mental toughness, flexibility, and size. It will also develop your confidence and your

overall potential as a player, as well as minimize injuries. Follow the Program exactly asit is outlined, and your success will be unlimited.

%HLQJLQSHDNIRRWEDOOVKDSHGRHVQWJXDUDQWHHYLFWRU\EXWLWFHUWDLQO\GRHVLPSURYHyour chances. In the fourth quarter with the game on the line, you need the physicaladvantage. Put yourself and your team in the best possible position to win. Work hardand smart by following this program.

Many factors make up a good football player. Some players are born with the naturaltalent to play football, while others have to work harder to make up for a lack of ability.But regardless of your level of talent, you can become a better player. There are noshortcuts to becoming the best player you can be, however; it takes a lot of hard workand dedication.

Our goal is to improve our players in the key areas of speed, agility, power, andendurance.

Speed. Speed is the ability to cover a certain distance from point A topoint B in the shortest time possible. Acceleration is a key component ofspeed.

Agility. Agility is the ability to stop, start, and change directions quicklywhile maintaining good body control.

Power3RZHUUHIHUVWRDQDWKOHWHVDELOLW\WRJHQHUDWHWKHJUHDWHVWcombination of strength and speed while executing a skill.

Endurance. Endurance as related to football is the ability to sustainmaximum speed, agility, and power on each play for an entire game.

G-2


4/98

THE SUMMER MANUAL OVERVIEW

This manual was designed with the intent of providing a comprehensive, efficient, productive,and safe approach to your physical preparation as a BRITON FOOTBALL PLAYER.

The FLEXIBILITY TRAINING section of this manual describes the Dynamic Warm-up routinethat should be performed before every workout. It also covers the Stretching Routine that

should be performed after every workout. Read the section completely before beginning yourSummer Program.

The LIFTING TECHNIQUES section of this manual presents an in-depth description of our

program here at Albion College. It is imperative that you read the entire section and understand

the proper implementation of the program before you begin training. Call us if any aspect ofthe program confuses you. Your Program will start on Monday, May 17th.

The RUNNING PROGRAM section of this manual contains a description of all activities used to

get you in condition to meet the demands of a football game. Sprints, Speed Drills, SkillWork and Agilities are all part of the Running Program. Your Summer Manual contains acalendar that identifies when to perform each activity throughout the summer. All twelve weeks

of your Running Program are listed on the Summer Manual Calendar. Your Sprints, Speed Drills,

Skill Work and Agilities are outlined in the Summer Manual in separate sections and listed on thedays you are to perform them on the Summer Manual Calendar. You should read through these

sections before you begin training.

Conditioning is often confused with training. However, training is the entire process of improving

performance, and it has many components. Conditioning on the other hand, is concerned with

LPSURYLQJWKHERG\VIRUFHFDSDELOLW\HQHUJ\XWLOL]DWLRQDQGHQHUJ\UHFRYHU\,QRUGHUWRoptimally condition your body to play good football, you must include the following things in your

training program:

I. Lifting.II. Running.

III. Proper Nutrition.IV. Stretching.

V. Ample Rest and Recovery

Performing specific exercises and drills with t he correct volume, intensity, and variation is critical to

maximizing the ef fect iveness of your conditioning program.

G-3


5/98

AALLBBIIOONN CCOOLLLLEEGGEE FFOOOOTTBBAALLLL

SUMMER MANUAL CALENDAR


6/98

MAY 2010

ALBION COLLEGE FOOTBALL SUMMER CONDITIONING

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDA

2 3 4 5 6 7

9 10 11 12 13 14

16 17

LIFT

18

20 MINUTE RUN

19

LIFT

20

20 MINUTE RUN

21LIFT

RUN 2 MIL

23 24LIFT

256 X 300V

SKILL WORKAGILITIES

26LIFT

2720 MINUTE RUN

28LIFT RUN 2 MIL

30 31LIFT


7/98

JUNE 2010ALBION COLLEGE FOOTBALL SUMMER CONDITIONING


17 x 300's

SKILL WORKAGILITIES

2LIFT

320 MINUTE RUN

4

LIFT RUN 2.5 MI

6 7LIFT

8

8 x 300'sSKILL WORKAGILITIES

9LIFT

10

20 MINUTE RUN

11LIFT

RUN 2.5 MI

13 14LIFT

15

9 x 300'sSKILL WORK

16LIFT

17

20 MINUTE RUN

18LIFT

RUN 3 MIL

20 21

LIFT

22

10 x 300'sSKILL WORK

23

LIFT

24

20 MINUTE RUN

25LIFT

RUN 3 MIL

27 28LIFT

29

10 x 300'sSKILL WORK

30

LIFT


8/98

JULY 2010ALBION COLLEGE FOOTBALL SUMMER CONDITIONING


116 X 110

AGILITIES

2LIFT RUN 3 MIL

4 5LIFT

6

SPEED WORKSKIL L WORK

AGILITIES

7LIFT

8

16 X 110AGILITIES

9LIFT

RUN 3 MIL

11 12LIFT

13SPEED WORKSKIL L WORK

AGILITIES

14LIFT

15SPRINT WORKOUT

4x 1106 x 806 x 608 x 4010 x 20

35 sec. Rest between sprints2 min. Rest between intervals

16LIFT

RUN 3 MIL

18 19

LIFT

20


AGILITIES

21

LIFT

22

16 X 110AGILITIES

23

LIFT RUN 4 MIL

25 26

LIFT

27


AGILITIES

28

LIFT

29

SPRINT WORKOUT4x 1106 x 806 x 608 x 4010 x 20


30

LIFT RUN 4 MIL


9/98

AUGUST 2010ALBION COLLEGE FOOTBALL SUMMER CONDITIONING

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDA1 2

LIFT

3


AGILITIES

4

LIFT

5SPRINT WORKOUT

4x 1106 x 806 x 608 x 4010 x 20


6

LIFT16 X 110GOA

8 9

LIFT

10

Speed WorkSkill Work

Agilities

11

REPORT FOR CAMP

12

PRACTICEBEGINS

13

15 16 17 18 19 20

22 23 24 25 26 27

29 30 31


10/98


LIFTING TECHNIQUES


11/98

STRENGTH PROGRAMTRAIN LIKE A CHAMPION!

THINGS TO KEEP IN MIND WHEN TRAINING:

1. Our Summer program will be a total body workout 3 days per week.

You will work the upper body and lower body on each day that youlift.

2.All workouts should be pursued with a high level of INTENSITY.

3. Perform each exercise with perfect form.

4. 'RQWVDFULILFHIRUPWRLQFUHDVHZHLJKW2QO\OLIWWKHDPRXQW\RXFDQhandle and still execute the movement with perfect form.

5.Go to failure (do as many reps as you can with good form) on thelast set of each exercise. If you can do more than the prescribedreps, add weight the next time you perform that exercise.

6.Only do the exercises listed in the program. Contact Coach Rundlebefore making any adjustments.


12/98

Push Press

PROCEDURE:

1. Grab a barbell with a shoulder-width, overhand grip.

2. Stand holding the barbell at shoulder level, your feet shoulder-width apart.

3. Dip your knees slightly [A] and push up with your legs as you press the bar over your head [B].

4. Then lower the bar to the starting position.


13/98

SSQQUUAATTPurpose: To develop the quadriceps, thigh adductors, gluteus maximus, and hamstrings. When done correctly, full squats build upthe muscles, ligaments, and tendons surrounding the knee. Keeping the torso erect isometrically contracts the spinal erectors, also

developing them to a large degree.

Start Position: With the bar chest high on the racks, position hands slightly wider than shoulders width. Step under the bar, keepingthe feet parallel, knees slightly bent, and hips vertically aligned with your shoulders. Place bar comfortably across the top of the

shoulders at the base of the neck or one inch below the top of the shoulders across the traps. Pull your shoulder blades together tightlyand lift the bar out of the rack by extending the knees. Step backward, using as few steps as possible, with feet parallel. Point toes ou

somewhat and keep heels slightly wider than the hips.

Procedure:

1. Focus your eyes on the wall with head slightly up; take a deep breath and hold it.2. In a slow and controlled motion, lower the bar by bending your hips and knees and keeping your knees pointed out in

alignment with the feet.

3. The instant your thighs are parallel to the floor, explode up from the bottom.4. .HHS\RXUEDFNIODWZHLJKWRQ\RXUKHHOVDQGVKRXOGHUEODGHVGUDZQWRJHWKHU'RQWWKURZ\RXUKHDGEDFN 5. Fully extend your knees and hips and exhale as you near the completion of the lift.

Key Points:

1. 'RQWWU\WRERXQFHRXWRIWKHERWWRPRIWKLVOLIW,I\RXWU\WRUHFRYHUWRDQXSULJKWSRVLWLRQDIWHUERXQFLQJ\RXZLOOraise your hips too quickly, causing your back to round out and take the stress of the lift. It is imperative to descend

slowly and under control.

2. Keep your shoulder blades together. If they relax, your lower back will round out. The closer together you place yourhands on the bar, the tighter you can pull your shoulder blades.

3. Picking a spot on the wall in front of you to focus on helps keep your body stable.4. Squat inside the rack, or use two to three spotters.


14/98

FFRROONNTT SSQQUUAATTPurpose: To develop the quadriceps, thigh adductors, gluteus maximus, and hamstrings. When done correctly, full squats build themuscles, ligaments, and tendons surrounding the knee. This exercise is great for athletes who have problems keeping erect during

back squats. If an erect position is not maintained during this lift, the bar will tumble forward.

Start Position: Place the bar chest high on the racks. Step under the bar and position feet parallel with knees slightly bent. Place thebar comfortably on the front of your shoulders in one of the two positions:

Clean Style: Place hands on the bar slightly wider than shoulder width and rotate elbows up so they are in front of thebar.

Cross-arm Style: Cross arms in front of shoulders and place hands on top of bar with elbows high.Align hips vertically with shoulders and lift bar out of rack by extending the knees. Step backward using as few steps as possible.

Position feet so they are parallel, toes pointed out slightly, and heels slightly wider than the hips.

Procedure:

1. Focus your eyes on the wall with head slightly up; take a deep breath and hold it.2. In a slow and controlled motion, lower the bar by bending your hips and knees and keeping your knees pointed out in

alignment with the feet.

3. The instant your thighs are parallel to the floor, explode up from the bottom.4. .HHS\RXUEDFNIODWZHLJKWRQ\RXUKHHOVDQGVKRXOGHUEODGHVGUDZQWRJHWKHU'RQWWKURZ\RXUKHDGEDFN

5. Fully extend your knees and hips and exhale as you near the completion of the lift.

Key Points:

1. 'RQWWU\WRERXQFHRXWRIWKHERWWRPRIWKLVOLIW,I\RXWU\WRUHFRYHUWRDQXSULJKWSRVLWLRQDIWHUERXQFLQJ\RXZLOOraise your hips too quickly, causing your back to round out and take the stress of the lift. It is imperative to descend

slowly and under control.

2. Picking a spot on the wall in front of you to focus on helps keep your body stable.3. Squat inside the rack, or use two to three spotters.


15/98

DEADLIFT

1. Stand in front of a barbell with your shins close to the bar.

2. Feet shoulder width apart or closer.

3. Grab the bar with your hands outside your legs, a bit wider then shoulder width.

4. Keeping your arms straight, bend your legs and flatten your back.

5. Position yourself so it is like you are doing a squat with the barbell at arms length in front of you.

6. Pull the barbell off the floor by straightening your legs and torso until your body is completely erect. Push your feet through

the floor. Lead with your head.

7. Pull your shoulders back.

8. Then lower the bar back to the floor.

ther grip tip that helps the deadlift tremendously is using a mixed or alternate grip when

ng heavy weights. This is simply holding the barbell with one hand facing forwards and the

r hand facing backwards. The advantage of this grip is that as the bar is rolling out of one

d, it is also rolling into the other hand. Thus allowing you to hold onto heavier weights then

could with a regular overhand grip. Switch back and forth with the hand positions for each set

nsure equal development over the long term.


16/98

GLUTE/HAM RAISES

This exercise is great for working the spinal erectors, buttock, and hamstrings.

Stand in the middle of the hyperextension station. Facing toward the large flat pad, lean forward until your

upper thighs are placed on the pad. With your legs straight place your feet under the smaller pad.

When in position, lower your upper body at the waist until it is perpendicular to the floor. Then lift your upper

body back to the starting position. At the top of the movement hold this position for a second to maximize thepeak contraction.

Tip - If you want to add resistance to the exercise you can hold a weight plate to your chest.


17/98

SEATED DUMBBELL MILITARYThis exercise works the entire deltoid area and the triceps. Secondary stress is placed on the upperchest and upper back muscles.

Sit on an upright bench. Grab 2 dumbbells and pull them to your shoulders. The palms of your handsshould be facing forwards during the exercise. Keep your feet shoulder width apart.

Keeping your elbows directly under the dumbbells press them upwards until they are at arms lengthabove your head. Lower the dumbbells back to the starting position. Repeat.


18/98

SSEEAATTEEDD RROOWWPurpose: To develop the muscles of the upper back.

Start Position: Grasp the handle with overhand grip and hands 6 to 12 inches apart. Extend arms and sit with feet shoulder-widthapart and knees slightly flexed. Lean the torso forward slightly, keeping the back flat.

Procedure:

1. Pull the bar to the lower chest.2. 6ORZO\UHWXUQEDUWRDUPVOHQJWKDQGUHSHDW

Key Points:

1. Do this exercise slowly and smoothly. Do not lean forward or backward during the movement.2. When pulling the handle to the chest, squeeze your shoulder blades together. When returning the handle feel the stretch

in the back and shoulders. Visualize the muscles of the back stretching and squeezing during the movement.


19/98

CLOSE GRIP LAT PULL

(A) Grab a long bar with a wide overhand grip and sit on the seat with your knees placed under thesupport.

(B) Pull the bar down under control until it touches the top of your chest. Make sure that the upperback does the work and your not swaying back to involve your lower back. Then let the weight go

back up, extend the arms again, and really feel your lats get a full stretch


20/98

STIFF-LEGGED DEAD LIFT

Purpose: To strengthen and develop the hamstrings and lower back. A much lighter weight is used than in the dead lift.

Start Position: This exercise can be done with a bar or a Hammer dead lift machine. Place feet hip-width apart. Bend knees with thelower leg touching the bar. Grasp the bar using an overhand grip with arms extended and hands shoulder-width apart. Stand upright

with the bar by extending the legs and hips, and let the bar rest on the thighs. Fill chest with air and hold high. Bend the knees

slightly.

Procedure:

1. In a slow and controlled motion, lower the bar to a point just below the knees by bending at the hips. Do not touch theground.

2. Reverse directions and pull bar back to starting position.

Key Points:

1. Keep the shoulder blades pulled together and lower back slightly arched as the bar is slowly and smoothly lowered.2. Feel the stretch in the hamstrings as the bar is lowered. If the bar touches the ground, the tension will be taken off the

hamstrings.


21/98

LLEEGG CCUURRLLPurpose: To isolate and develop the hamstrings.

Start Position: Lie face down on the leg curl machine bench with your knees slightly off the edge. Hook ankles under the roller padand align knee joints with axis of machine.

Procedure:

1. Raise your lower legs as far as possible toward the hips.2. Lower the weight slowly to the starting position.


22/98

BBEENNCCHH PPRREESSSSPurpose: To develop the pectoral muscles, anterior deltoids, and triceps.

Start Position: Lie face up on a bench; make sure feet are flat on the ground and back is slightly arched. Pull your shoulders bladesinward as you push your chest upward. Grip the bar slightly wider than shoulder-width and position yourself so the bar lines up with

the top of your head. Take the bar from the rack with the aid of a spotter and position the bar over your chest.

Procedure:

1. Take a deep breath, hold your chest high, and lower the bar to your chest in a slow, controlled movement.2. Allow the bar to just touch the chest at about nipple level.3. Drive the bar explosively off the chest so that the movement of the bar is up slightly.4. ([KDOHDV\RXORFNWKHEDURXWWRIXOODUPVOHQJWK

Key Points:

1. Grip the bar so that when it touches the chest the elbow joint is at approximately a 90-GHJUHHDQJOH$ZLGHUJULSGRHVQdevelop the chest and arm muscles as used in football, which is played with the arms in close to the midline of the body.

2. The spotter and lifter must work in a coordinated effort when guiding the bar into a lifting position and getting it racked.The spotter should have his hands under the bar and be alert.

3. It is a good idea to wrap the thumbs around the bar. We have witnessed several lifters lose the bar and drop it on theirchests because of an improper grip.


23/98

II NNCCLLII NNEE PPRREESSSSPurpose: To develop the upper pectoral muscles, the anterior deltoids, and triceps.

Start Position: Place feet flat on the ground and slightly arch the back as you sit on the bench. Pull your shoulder blades inward asyou push the chest upward, and grip the bar slightly wider than shoulder-width. (Be sure to wrap thumbs around the bar.) Position

yourself so the bar lines up with the top of your head. Take the bar from the rack with the aid of a spotter and position the bar over

chest.

Procedure:

1. Take a deep breath and hold chest high as you lower the bar in a slow, controlled motion.2. Allow the bar to just touch the upper chest at the base of the neck before driving it explosively off the chest. The

movement of the bar should be up and slightly back.

3. ([KDOHDV\RXORFNWKHEDURXWWRIXOODUPVOHQJWK

Key Points:

1. Grip the bar so that when it touches the chest the elbow joint is approximately at a 90-degree angle. A wLGHUJULSGRHVQdevelop the chest and arm muscles as used in football, which is played with the arms in close to the midline of the body.

2. The spotter and lifter must work in a coordinated effort when guiding the bar into a lifting position and getting it racked.

The spotter should have his hands under the bar and be alert.3. It is a good idea to wrap the thumbs around the bar.


24/98

CLOSE GRIP BENCH PRESS

This exercise is a big basic compound movement that heavily works the triceps as well as the chest and

shoulders.

Lie down on the flat bench press. Place your feet flat on the floor on each side of the bench. Grab the bar witha grip no wider then the width of your torso, generally for most guys this will be with the index fingers onthe smooth part of a standard Olympic barbell. Straighten your arms to lift the barbell off the rack. Position the

bar so it is at arms length over your chest.

Lower the barbell until it touches your lower chest / upper abs, then press the bar back up until it is locked out at

the starting position. As you lower the bar keep your elbows tucked in close to the sides of your bod y. Donot let your upper arms go straight out to the sides as this will place excess strain on the shoulder joints.


25/98

SSTTAANNDDII NNGG BBAARRBBEELLLL CCUURRLLPurpose: To develop the biceps.

Start Position: Grip a barbell with an underhand grip slightly wider than shoulder-width and extend arms. Position feet shoulder-width apart.

Procedure:

1. Pull the bar slowly to the shoulders by bending at the elbows.2. Lower bar in a controlled manner to the start position.3. Keep elbows positioned at the sides throughout the movement.


26/98

LLYYII NNGG TTRRII CCEEPPSS EEXXTTEENNSSII OONNPurpose: To develop the triceps.

Start Position: Lie on your back on a bench and use an overhand grip with hands four to six inches apart. Lift the bar and hold atDUPVOHQJWK

Procedure:

1. Lower the bar, under control, to the forehead by flexing at the elbows.2. Raise the bar by extending the arms. Keep your elbows in the same position throughout the movement by keeping upper

arm perpendicular to ground, with elbows pointing to ceiling.


27/98

ONE ARM DUMBBELL ROW

Put one knee up on the end of a flat bench then place the hand of thesame side on the bench.

Your other leg will be on the ground (knee slightly bent), not directlybeside the bench but about a foot out to the side.

This completes the triangular base of support.

Grasp a dumbell in the other hand. Stretch your shoulder down and forwardto get a complete stretch then pull the dumbell back and up towards yourwaist/lower abdomen in an arc, not a straight up and down movement.

The dumbell will come up the outside of your thigh when you are usinglighter weight.

When you start using heavier weight, the dumbell should come up theinside of your thigh. This is contrary to what you may see elsewhere but it isa more comfortable and healthier position for your lower back when usingheavier weight as the resistance is within the base of support rather thanoutside it. This means less torque on the lower back.

Your upper body should be parallel to the ground.

It is also very important that your lower back be arched throughout the movement to maximally activate the lats.This arch also helps to protect your lower back from injury. Remember, the arch is the strongest architecturalstructure.

Bring the elbow back and up as far as you can go.

The range of motion will depend on the amount of weight being used, though try to keep the range as large aspossible even when using heavy weight.

Lower slowly, down and forward, rotating the torso in that direction to get a fuller stretch.


28/98

NECK MACHINE (FORWARD AND BACKWARD)

Purpose: To strengthen the neck muscles.

Start Position: Stand or sit, depending on machine you use, so that head is in alignment with pads. Place hands on thighs or griphandles.

Procedure:

1. Flex your head backward as far as you can.2. Lower the weight until the weights just barely touch.3. Repeat the movement slowly and smoothly.4. Do both backward and forward.


29/98

WEIGHTED CRUNCHES WITH A TOE TOUCH

PURPOSE: To develop strength in abdominal muscles.

STARTI NG POSITI ON:

Lie on your back with your feet off the floor and your legs pointed straight in the air. Keep your arms straight

while holding the medicine ball (6-12 pound medicine ball).

PROCEDURE:

Exhale as you lift your shoulder blades off the floor attempting to touch your toes with the medicine ball. Holdat the top for 1 second, and slowly lower to the starting position.

KEY POINTS:

,I\RXUOHJVDUHUHDOO\VWLIILWVRND\WRVOLJKWO\EHQG\RXUNQHHVEXWFRQWLQXHVWUHWFKLQJDQGZRUNXSWRNHHS

your legs straight.

Your neck muscles will also be challenged during this exercise. If you cannot complete the entire set at once,perform 5 reps or so and then rest before completing the rest of the set.


30/98

RRUUSSSSII AANN TTWWII SSTT WWII TTHH WWEEII GGHHTTPurpose: To develop and strengthen the rotary torso muscles of the trunk.

Start Position:

Begin sitting on the floor with your knees bent and your feet flat on the floor. Hold the medicine ball (6-12

pound ball) and extend your arms out in front of you, and recline back so that your body is angled about 45

degrees.

Procedure:

Keeping your lower body still, twist your body to the right and then to the left.

Key Points:

The more you lean back, the more challenging this exercise becomes.

Use an angle that is comfortable, yet still gives your abdominal muscles a challenge.

To make this exercise more challenging you can lift your feet about 1-2 inches off the floor and keep your feet

in the air during the entire set.


31/98

LLAATT PPUULLLLDDOOWWNNPurpose: To develop the muscles of the upper back.

Start Position: Sit on a stool and anchor thighs under pads. Grip bar with an overhand grip wider than shoulder-width, and allow theweight to pull upward on the shoulders and upper back.

Procedure:

1. Pull the bar down to the base of the neck.2. In a controlled motion, return the bar to the starting position and repeat.

Key Points:

1. When returning bar to starting position, let your arms fully extend and feel the stretch in your upper back.2. Keep your back vertical. Do this exercise in a slow, controlled manner.


32/98

TRICEP PUSHDOWN

Stand facing a high pulley with a straight,cambered or V bar.Grip the bar with a palms-down, less thanshoulder width grip.Start with the bar at about chin level and yourupper arms angled slightly up.Begin the movement by bringing your elbowsdown in line with your body. This involves the longhead of the triceps.When your elbows are pointing down, continuethe movement by pushing down and around in a

wide arc

Keep your elbows pinned tightly in to your sides and your wrists straight. Do not let your wrists bend back.Squeeze hard.

Let the bar up. Let up your upper arms angle up again until the bar is at chin level. Repeat. Keep your lower back arched and your chest out.


33/98

ALBION COLLEGE FOOTBALL SUMM ER WORKOUT WEEK 1

NAME: _____________________________________ POSITION: ___________

MONDAY WEDNESDAY FRIDAY

Exercise Exercise ExerciseSet 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set

Bench 12 x 12 x 12 x Dead Lift 12 x 12 x 12 x InclineBench

12 x 12 x 12 x

DB Incline 10 x 10 x Glute-HamRaises

10 x 10 x Close GripLat Pull

12 x 12 x 12 x

LatPulldown

12 x 12 x 12x Push Press 12 x 12 x 12 x Bench 10 x 10 x

Seated DBMilitary

12 x 12 x 12 x DB UprightRow

10 x 10 x Tr icepExtension

10 x 10 x

DB LateralRaise

10 x 10 x Bench 12 x 12 x 12 x Tr icepPushdown

10 x 10 x

E-Z BarCurl

10 x 10 x DB Bench 10 x 10 x DB Curl 10 x 10 x

TricepExtension

10 x 10 x 1 Arm DBRow

10 x 10 x StraightBar Curl

10 x 10 x

Parallel

Squat

12 x 12 x 12 x Seated Row 10 x 10 x Front

Squat

12 x 12 x 12 x

Leg Curl 10 x 10 x StraightBar Curl

10 x 10 x Stiff-legDead Lift

10 x 10 x

NeckMachine

10 x Close GripBench

10 x 10 x NeckMachine

10 x

WeightedCrunchesw/ToeTouch

15 x 15 x 15 x RussianTwistw/weight

15 x 15 x 15 x WeightedCrunchesw/ToeTouch

15 x 15 x 15 x


34/98


NAME: _____________________________________ POSITION: ___________




12 x 12 x 12 x



12 x 12 x 12 x

LatPulldown


Seated DBMilitary



10 x 10 x

DB LateralRaise


10 x 10 x

E-Z BarCurl


TricepExtension



10 x 10 x

Parallel

Squat


Squat

12 x 12 x 12 x



10 x 10 x

NeckMachine



10 x




15 x 15 x 15 x


35/98


NAME: _____________________________________ POSITION: ___________




12 x 10 x 8 x



12 x 10 x 8 x

LatPulldown


Seated DBMilitary



10 x 8 x

DB LateralRaise


10 x 8 x

E-Z BarCurl


TricepExtension



10 x 8 x

Parallel

Squat


Squat

12 x 10 x 8 x



10 x 8 x

NeckMachine



10 x




15 x 15 x 15 x


36/98


NAME: _____________________________________ POSITION: ___________




12 x 10 x 8 x



12 x 10 x 8 x

LatPulldown


Seated DBMilitary



10 x 8 x

DB LateralRaise


10 x 8 x

E-Z BarCurl


TricepExtension



10 x 8 x

Parallel

Squat


Squat

12 x 10 x 8 x



10 x 8 x

NeckMachine



10 x




15 x 15 x 15 x


37/98


NAME: _____________________________________ POSITION: ___________



Bench 10 x 8 x 8 x 6 x Dead Lift 10 x 8 x 8 x 6 x InclineBench

10 x 8 x 8 x 6 x



10 x 8 x 8 x 6 x

LatPulldown

10 x 8 x 8 x 6 x Push Press 10 x 8 x 8 x 6 x Bench 8 x 8 x

Seated DBMilitary

10 x 8 x 8 x 6 x DB UprightRow


8 x 8 x

DB LateralRaise

8 x 8 x Bench 10 x 8 x 8 x 6 x Tr icepPushdown

8 x 8 x

E-Z BarCurl


TricepExtension

8 x 8 x 1 Arm DBRow


8 x 8 x

Parallel

Squat

10 x 8 x 8 x 6 x Seated Row 8 x 8 x Front

Squat

10 x 8 x 8 x 6 x



8 x 8 x

NeckMachine


8 x 8 x NeckMachine

10 x




15 x 15 x 15 x


38/98


NAME: _____________________________________ POSITION: ___________




10 x 8 x 8 x 6 x



10 x 8 x 8 x 6 x

LatPulldown


Seated DBMilitary



8 x 8 x

DB LateralRaise


8 x 8 x

E-Z BarCurl


TricepExtension

8 x 8 x 1 Arm DBRow


8 x 8 x

Parallel

Squat


Squat

10 x 8 x 8 x 6 x



8 x 8 x

NeckMachine


8 x 8 x NeckMachine

10 x




15 x 15 x 15 x


39/98


NAME: _____________________________________ POSITION: ___________



Bench 10 x 8 x 6 x 6 x 4 x Dead Lift 10 x 8 x 6 x 6 x 4 x InclineBench

10 x 8 x 6 x 6 x 4 x



10 x 8 x 6 x 6 x 4 x

LatPulldown

10 x 8 x 6 x 6 x 4 x Push Press 10 x 8 x 6 x 6 x 4 x Bench 8 x 6 x

Seated DBMilitary

10 x 8 x 6 x 6 x 4 x DB UprightRow


8 x 6 x

DB LateralRaise

8 x 6 x Bench 10 x 8 x 6 x 6 x 4 x Tr icepPushdown

8 x 6 x

E-Z BarCurl


TricepExtension

8 x 6 x 1 Arm DBRow


8 x 6 x

Parallel

Squat

10 x 8 x 6 x 6 x 4 x Seated Row 8 x 6 x Front

Squat

10 x 8 x 6 x 6 x 4 x



8 x 6 x

NeckMachine


8 x 6 x NeckMachine

10 x




15 x 15 x 15 x


40/98


NAME: _____________________________________ POSITION: ___________




10 x 8 x 6 x 6 x 4 x



10 x 8 x 6 x 6 x 4 x

LatPulldown


Seated DBMilitary



8 x 6 x

DB LateralRaise


8 x 6 x

E-Z BarCurl


TricepExtension

8 x 6 x 1 Arm DBRow


8 x 6 x

Parallel

Squat


Squat

10 x 8 x 6 x 6 x 4 x



8 x 6 x

NeckMachine


8 x 6 x NeckMachine

10 x




15 x 15 x 15 x


41/98


NAME: _____________________________________ POSITION: ___________




12 x 10 x 8 x



12 x 10 x 8 x

LatPulldown

12 x 10 x 8 x Push Press 12 x 10 x 8 x Bench 10 x 10 x

Seated DBMilitary



10 x 10 x

DB LateralRaise


10 x 10 x

E-Z BarCurl


TricepExtension



10 x 10 x

Parallel

Squat


Squat

12 x 10 x 8 x



10 x 10 x

NeckMachine



10 x




15 x 15 x 15 x


42/98


NAME: _____________________________________ POSITION: ___________




10 x 8 x 6 x 6 x



10 x 8 x 6 x 6 x

LatPulldown


Seated DBMilitary



10 x 8 x

DB LateralRaise


10 x 8 x

E-Z BarCurl


TricepExtension



10 x 8 x

Parallel

Squat


Squat

10 x 8 x 6 x 6 x



10 x 8 x

NeckMachine



10 x




15 x 15 x 15 x


43/98


NAME: _____________________________________ POSITION: ___________




10 x 6 x 6 x 4 x 4 x



10 x 6 x 6 x 4 x 4 x

LatPulldown


Seated DBMilitary



8 x 8 x

DB LateralRaise


8 x 8 x

E-Z BarCurl


TricepExtension

8 x 8 x 1 Arm DBRow


8 x 8 x

ParallelSquat

10 x 6 x 6 x 4 x 4 x Seated Row 8 x 8 x FrontSquat

10 x 6 x 6 x 4 x 4 x



8 x 8 x

NeckMachine


8 x 8 x NeckMachine

10 x




15 x 15 x 15 x


44/98


NAME: _____________________________________ POSITION: ___________




10 x 6 x 4 x 4 x 2 x



10 x 6 x 4 x 4 x 2 x

LatPulldown


Seated DBMilitary



8 x 6 x

DB LateralRaise


8 x 6 x

E-Z BarCurl


TricepExtension

8 x 6 x 1 Arm DBRow


8 x 6 x

Parallel

Squat


Squat

10 x 6 x 4 x 4 x 2 x



8 x 6 x

NeckMachine


8 x 6 x NeckMachine

10 x




15 x 15 x 15 x


45/98

AALLBBIIOONN CCOOLLLLEEGGEEAALLBBIIOONN CCOOLLLLEEGGEE

FFOOOOTTBBAALLLL

FLEXIBILITY TRAINING


46/98

FLEXI BILI TY PROGRAM

The following flexibility program has been designed to include exercises

that completely stretch all major muscle groups of the body. Engaging in

the following Dynamic Warm-up and Partner Stretching exercises willincrease range-of-motion, joint flexibility, and speed, as well as minimize

injuries.

Performing the Dynamic Warm-up routine before every workout andperforming the Static Stretching routine for a minimum of 10 minutes

daily after every workout cannot be over-emphasized.

When performing the Static Stretching routine, never jerk or bounce to a

stretch position as this could result in injury. These stretching exercise

should be performed slowly as you gradually move to a maximum stretch

position, i.e., the point at which you begin to feel the slightest amount of

tightness or discomfort. The stretch should be held for a period of 10 - 30

seconds. 7KHJRDOLVWRJUDGXDOO\LQFUHDVHWKHDWKOHWHVUDQJHRIPRWLRQ

each day.


47/98

DDYYNNAAMM II CC WWAARRMM --UUPP RROOUUTTII NNEE

It is important that you always warm-up your muscles, ligaments, and tendons by doing all the following Dynamic Warm-up drills (8

to 10 minutes of moderate exercise) before beginning your workout routine. These drills not only warm-up the body for the workout,

but also help with active flexibility of the hip and leg area. These drills, if done properly, also develop speed mechanics. Do these

warm-up drills every day, first thing, before the workout.

Before you start the dynamic stretches, do a three-to-five minute total body warm-up consisting of jogging, rope jumping, or someother form of large muscle group, total movement. The warm-up raises the body temperature, increases blood flow to the muscles,

and lubricates the joints. Always remember, you warm-XSWRVWUHWFK\RXGRQWVWUHWFKWRZDUP-up. If executed properly, the dynamic

stretch series will develop not only flexibility but also balance, coordination, and stabilization strength.

The following pages describe the exercises involved in the Dynamic Warm-up routine. Read the descriptions closely so that you can

perform each movement properly.


48/98

WWAALLKKII NNGG HHII GGHH KKNNEEEE PPUULLLLSS

Focus: Gluteals, groin, hamstrings.

Procedure:1. Keep your head in a neutral position, and focus forward.2. Hold your chest up while keeping your shoulders relaxed.

3. Your elbows stay bent at a 90-degree angle with your hands relaxed and thumbs facing up.4. Maintain a tall, upright posture.5. Stay on the balls of your feet; take a step forward, driving your knee up as high as possible; grab it and pull it higher

to your chest if possible.

Volume: Do one repetition of 10-yards.

Rest Interval: 10 seconds, or walk back to starting line as a rest interval between exercises.


49/98

WWAALLKKII NNGG HHII GGHH KKNNEEEE PPUULLLLSS WWII TTHHII NNTTEERRNNAALL RROOTTAATTII OONN OOFF HHII PP

Focus: Gluteals, groin, hamstrings.

Procedure:1. Keep your head in a neutral position, and focus forward.2. Hold your chest up while keeping your shoulders relaxed.3. Your elbows stay bent at a 90-degree angle with your hands relaxed and thumbs facing up.4. Maintain a tall, upright posture.5. Stay on the balls of your feet; take a step forward, driving your knee up as high as possible.6. As you bring your knee up, rotate your heel to the inside.7. Grab the outside of your knee with the hand to that side and grasp your ankle with your inside hand.8. Support your knee and ankle and pull your knee and ankle upward as you walk.




50/98

WWAALLKKII NNGG LLUUNNGGEE

Focus: Gluteals, groin, hamstrings, hip flexor.

Procedure:1. Keep your focus forward.2. Place your hands behind your head and keep your torso upright.3. Step out as far as possible, striking your heel of your forward foot on the ground and extending onto the toes of your

back foot.

4. The knee of your forward leg should be at 90 degrees. Your knee should not go out in front of the toes of your forwardleg.

5. Complete the cycle by bringing your trail leg through and standing upright.6. Repeat the exercise with the opposite leg.




51/98

WWAALLKKII NNGG PPUULLLL--KKII CCKK--LLUUNNGGEE

Focus: Gluteals, groin, hamstrings, hip flexor.

Procedure:1. Start the same as the Walking Lunge.2. Keep your focus forward.

3. Place your hands behind your head and keep your torso upright.4. Drive the knee of the forward leg up as high as possible and then kick forward and drop into the lunge.5. Step out as far as possible, striking your heel of your forward foot on the ground and extending onto the toes of your

back foot.

6. The knee of your forward leg should be at 90 degrees. Your knee should not go out in front of the toes of your forwardleg.

7. Complete the cycle by bringing your trail leg through and standing upright.8. Repeat the exercise with the opposite leg.




52/98

SSII DDEE LLUUNNGGEE

Focus: Groin.

Procedure:1. Stand sideways and take a long stride out to the side with your lead leg and bend your knee to 90 degrees.2. Hold your arms in front of your body and keep your torso upright.

3. With your back leg straight, push into the stretch.4. Keeping your hips low, shift your body weight to the opposite leg, and apply the stretch to the other groin.5. Recover by bringing your back foot to your front foot and standing upright.6. Repeat procedure leading with the same leg.7. When you have covered 10-yards, return to starting line by leading with the other leg.

Volume: Do two repetitions of 10-yards one repetition leading with left leg and one repetition leadingleading with the right leg.



53/98

WWAALLKKII NNGG SSTTRRAAII GGHHTT--LLEEGG KKII CCKKSS

Focus: Hamstrings.

Procedure:1. Walk forward while keeping your leg straight.2. Kick your foot up only about halfway, being cautious not to overstretch your hamstrings.




54/98

WWAALLKKII NNGG SSTTRRAAII GGHHTT--LLEEGG KKII CCKKSS --OOPPPPOOSSII TTEE HHAANNDD TTOO OOPPPPOOSSII TTEE TTOOEE

Focus: Hamstrings.

Procedure:1. Walk forward while keeping your leg straight.2. Kick as high as possible, trying to touch your toes to your opposite hand held parallel to the ground. Repeat with other

leg trying to touch opposite hand.

3. Continue to walk forward alternating legs.




55/98

HHII GGHH KKNNEEEESSPurpose: To develop muscles needed for a fast, long stride and flexibility in the hamstring. All goodsprinters have a good high knee action. The higher the knee lift when running, the longer the stride.

Procedure:

1. Mark a 10-yard course.

2. Sprint the course, taking quick, short, one-foot steps. Drive your knees high so that your thighs are parallel to theground.

3. When you lift one leg, be sure the other leg is fully extended.4. Bend forward slightly at the waist and keep your back straight.

Volume: Do 2 repetitions of 10-yards.

Rest Interval: Walk back to the starting line as a rest interval between reps.

Key Points:

1. Avoid leaning back or taking long steps.2. Swing arms freely at the shoulders with good arm action.

3. Keep your face and neck relaxed.4. Achieve at least 30 steps in 10-yards.


56/98

HHEEEELL UUPPSSPurpose: To develop strength in the hamstring and flexibility in the quadriceps. When the heels come up to the hips in running, thethighs swing through faster, increasing stride frequency and speed.

Procedure:

1. Mark a 10-yard course on the field.

2. Start drill by running on your toes and alternately swinging heel of each foot up to buttocks.3. Keep action quick and smooth; produce the swinging at the knee.

Volume: Do 2 repetitions of 10-yards each.


Key Points:

1. Maintain good forward lean.2. Keep knees pointed down toward the ground.3. Keep arms relaxed at the sides.4. Avoid moving forward too fast, using the arms, or lifting the knees by flexing at the hips.


57/98

CCAARRII OOCCAA DDRRII LLLLPurpose: To develop lateral movement and hip flexibility. Often during a game a player must turn his body and run. It takes goodflexibility in the hips to make a quick, smooth turn.

Procedure:

1. Mark a 20-yard course.

2. Get into a good hitting stance with knees flexed and shoulders facing squarely forward.3. Move laterally to your left, crossing the right foot over in front of the left, and then bring the right foot behind on the

next step. (If moving right, reverse this procedure.)

4. While moving, remain in your hitting stance, keep your shoulders squared, and get good hip rotation.5. Do this movement pattern for 20-yards and then change directions.

Volume: Do 2 repetitions of 20-yards each.


Key Points:

1. Start in a hitting stance (power stance).

2. Twist hips around as far as possible, while keeping shoulders square.3. Bring the knee up high when you crossover.4. $YRLGPRYLQJWRRIDVWVR\RXGRQWORVH\RXUKLSURWDWLRQ


58/98

BBAACCKK PPEEDDAALL SSHHOORRTT SSTTRRII DDEESS

Focus: Quadriceps, hip flexor.

Procedure:1. Keep your hips and knees bent and your shoulders forward over your toes.2. Reach back with short choppy steps.




59/98

BBAACCKK PPEEDDAALL LLOONNGG SSTTRRII DDEESS

Focus: Quadriceps, hip flexor.

Procedure:1. Keep your hips and knees bent and your shoulders forward over your toes.

2. Reach back with long strides.




60/98

AARRMM SSWWII NNGGSS FFOORRWWAARRDD AANNDD BBAACCKK

Focus: Chest, upper back.

Procedure:1. Start with your arms out to the sides and parallel to the ground.2. Swing your arms forward, so they cross each other.3. Swing arms back as far as possible, keeping arms parallel to ground.

Volume: Swing arms forward and back 10 times.


61/98

SSII DDEE BBEENNDDSS

Focus: Obliques, Lats.

Procedure:1. Stand upright with your feet shoulder width apart.2. Raise arms straight overhead.3. Bend to one side while holding your arms overhead.4. Push into the stretch and then quickly reverse direction and stretch the opposite side.5. This exercise should be done in a controlled and continuous fashion.

Volume: 10 times to each side.


62/98

LLYYII NNGG SSCCOORRPPII OONN CCRROOSSSS

Focus: Obliques, low back, hip flexor.

Procedure:1. Lie face down in a prone position, with your arms extended straight out to the sides.2. Cross one leg behind the other to the opposite side of your body; try to touch your foot to the ground.

3. Cross the leg back to the start position and repeat the process with the opposite leg.4. Do this exercise in a quick and continuous manner, trying to keep your chest, shoulders and arms on the ground at all

times.

Volume: Touch each leg to ground 10 times.



63/98

SSTTAATTII CC SSTTRREETTCCHHEESSStatic stretching follows the completion of every workout. The static stretches described on the following pages stretch the major

muscle groups we think are necessary to improve overall flexibility. Hold each stretch for approximately 10 - 30 seconds.

In static stretching, you should not stretch to the point of pain, but you should slowly and smoothly stretch to the point of tightness or

before muscular discomfort occurs in the muscles being stretched. For safety purposes, emphasize proper form and be sure no motion

is forced.

You should be thoroughly warmed up before performing these exercises done at the end of your workout.

Stretch to just before the point of discomfort

The feeling of tightness should diminish as you hold the stretch

Breathe out into the stretch. Avoid breath holding

Hold each stretch for 10-30 seconds

If tightness intensifies or you feel pain stop the stretch

Shake out limbs between stretches

Complete each stretch 2-3 times before moving onto the next exercise

Upper Body Flexibility Exercises

Stretch #1 Shoulder & ChestThis can be performed kneeling or standing. Clasp hands behind back and straighten arms. Raise hands as high aspossible and bend forward from the waist and hold.

Stretch #2 Arm Across ChestPlace one arm straight across chest. place hand on elbow and pull arm towards chest and hold. Repeat with other arm.


64/98

Stretch #3 Triceps StretchPlace one hand behind back with elbow in air. Place other hand on elbow and gently pull towards head. Hold and repeatwith other arm.

Lower Body Flexibility Exercises

Stretch #4 Glute StretchSitting on floor with right leg bent, place right foot over left leg. Place left arm over right leg so elbow can be used to pushright knee. Hold and repeat for other side.

Stretch #5 Adductor StretchStand with feet as wide apart as is comfortable. Shift weight to one side as knee bends. Reach towards extended foot and

hold. Repeat for other side.

Stretch #6 Single Leg HamstringPlace leg out straight and bend the other so your foot is flat into your thigh. Bend forward from the waist keeping yourback flat. Hold and repeat with the other leg.


65/98

Stretch #7 Standing QuadricepsStanding on one leg grab the bottom of one leg (just above ankle). Pull heel into buttocks and push the hips out. Yourthigh should be perpendicular to the ground. Hold and repeat with the other leg.

Stretch #8 Standing CalfPlace feet in front of each other about 18 inches apart. Keep back leg straight and heel on the floor. Push against a wall toincrease the stretch. Hold and repeat with other leg.


66/98


CONDITIONING PROGRAM

WIN THE 4TH

QUARTER!!


67/98

SSUUMM MM EERR CCOONNDDII TTII OONNII NNGG GGUUII DDEELLII NNEESS

CONDITIONING FDQEHGHILQHGDVDQDWWHPSWWRFKDQJHRQHVERG\FDSDFLW\WRZRUNXQGHUORDG,QRUGHUIRUWKHVHFKDQJHVWRoccur you have to challenge and push yourself in order to achieve your optimum fitness level. This conditioning program will prepare

you to return in August in the best shape possible only if you work as hard as you can all Summer. Run to get better, not just to get it

over with.

MAXIMUM INTENSITY is a must when training in this program. If you have anything left when you finish the workout, you didnot challenge yourself.

During these summer months it is imperative that you stay hydrated. Drink plenty of fluids including water and Gatorade prior to,

during, and after each conditioning workout. It is best to begin summer training in the early morning (6 AM 9 AM) or early evening

(5 PM 7 PM). You will be practicing and playing in the heat, so it is important to become acclimated to working in the heat. To

avoid potential physical problems, gradually begin working in the heat. In July, work out between 3 PM and 5 PM at least once

during the week. Stop the workout if you feel faint, dizzy, or get sick.

CONDITIONING GROUPS

A - GROUP: WR, TB, DBB GROUP: LB, FB, DE, QB, TE, SPECIALISTSC GROUP: O-LINE, DT

WARM-UPS

PERFORM THE DYNAMIC WARM-UP ROUTINE BEFOREEVERY CONDITIONING WORKOUT.

PERFORM AT GOOD PACE TO INCREASE HEART RATE

AND RAISE CORE BODY TEMPERATURE.

20 MINUTE RUN

GROUPS DISTANCEA 9.75 LAPS

B 9.25 LAPS

C 8.5 LAPS

FINISH BEYOND YOUR LAP DISTANCE!


68/98

SSUUMM MM EERR CCOONNDDII TTII OONNII NNGG PPRROOGGRRAAMM 300-YARD SPRINTS

GROUPS REPS RUN TIMEA 6-10 52 SECONDS

B 6-10 56 SECONDSC 6-10 65 SECONDS

2-0,187(5(67%(7:((16

4-MINUTE REST FOLLOWING LAST 300. THEN BEGIN AGILITIES OR SKILLWORK.

110-YARD SPRINTS

GROUPS REPS RUN TIMEA 16 16 SECONDS

B 16 18 SECONDS

C 16 20 SECONDS

6(&21'5(67%(7:((16

3 MINUTE REST FOLLOWING LAST 110. THEN BEGIN AGILITIES OR SKILLWORK.

SKI LL WORKFOCUS ON IMPROVING YOUR ABILITY TO PERFORM POSITION SPECIFICFOOTBALL SKILLS.

BE INTENSE; PERFORM THESE DRILLS AS IF YOU WERE IN A GAME.

PERFORM 1 SKILL, JOG BACK TO THE STARTING LINE, PERFORM NEXTSKILL, ETC.

PERFORM 3 SETS OF 10 SKILLS.

1-MINUTE REST BETWEEN SETS.

AGILITIESTHERE ARE 3 AGILITY DRILLS. STEELER, NEBRASKA, L DRILL.

DO EACH DRILL TWICE, ONCE FROM RIGHT AND ONCE FROM LEFT.

30 SECONDREST BETWEEN EACH DRILL.

SPEED WORKMAINTAIN PROPER RUNNING MECHANICS.

IF DRILLS ARE DONE WITH IMPROPER FORM, INCORRECT TECHNIQUESWILL BE REHEARSED RESULTING IN A LOSS OF SPEED.

2 DRILLS )/


69/98


2010 SUMMER CONDITI ONING RUNNING PROGRAM

WEEK DATE WORKOUT

1 TUESDAY 5-18 20 MINUTE RUN - DISTANCE ________

1 THURSDAY 5-20 20 MINUTE RUN - DISTANCE ________

1 SATURDAY 5-22 RUN 2 MILES

2 TUESDAY 5-25 6 X 300ALL OUTREST TIME IS 2 MINUTES BETWEEN SPRINTS

GROUPS A = 52 SEC., GROUP B = 56 SEC., GROUP C = 65

SEC.REST 3 MINUTES.

SKI LL WORK3 SETS OF 10 SKILLS. 1 MIN. RESTBETWEEN SETS.AGILITIES3 DRILLS EACH DRILL TWICE, ONCE TORIGHT AND ONCE TO LEFT. 30 SEC. REST BETWEEN

EACH DRILL.


2 SATURDAY 5-29 RUN 2 MILES

3 TUESDAY 6-1 7 X 300ALL OUT

REST TIME IS 2 MINUTES BETWEEN SPRINTSGROUPS A = 52 SEC., GROUP B = 56 SEC., GROUP C = 65SEC.

REST 3 MINUTES.SKI LL WORK3 SETS OF 10 SKILLS. 1 MIN. RESTBETWEEN SETS.

AGILITIES3 DRILLS EACH DRILL TWICE, ONCE TORIGHT AND ONCE TO LEFT. 30 SEC. REST BETWEENEACH DRILL.


3 SATURDAY 6-5 RUN 2.5 MILES


70/98



WEEK DATE WORKOUT 4 TUESDAY 6-8 8 X 300ALL OUT

REST TIME IS 2 MINUTES BETWEEN SPRINTSGROUPS A = 52 SEC., GROUP B = 56 SEC.,GROUP C = 65 SEC.

REST 3 MINUTES.

SKI LL WORK3 SETS OF 10 SKILLS. 1 MIN. REST BETWEENSETS.AGILITIES3 DRILLS EACH DRILL TWICE, ONCE TO RIGHTAND ONCE TO LEFT. 30 SEC. REST BETWEEN EACH DRILL.

4 THURS. 6-10 20 MINUTE RUN - DISTANCE ________

4 SAT.6-12 RUN 2.5 MILES

5 TUESDAY 6-15 9 X 300ALL OUTREST TIME IS 2 MINUTES BETWEEN SPRINTSGROUPS A = 52 SEC., GROUP B = 56 SEC.,

GROUP C = 65 SEC.

REST 3 MINUTES.SKI LL WORK3 SETS OF 10 SKILLS. 1 MIN. REST BETWEENSETS.


5 SAT. 6-19 RUN 3 MILES

6 TUESDAY 6-22 10 X 300ALL OUTREST TIME IS 2 MINUTES BETWEEN SPRINTS

GROUPS A = 52 SEC., GROUP B = 56 SEC.,GROUP C = 65 SEC.

REST 3 MINUTES.

SKI LL WORK3 SETS OF 10 SKILLS. 1 MIN. REST BETWEENSETS.




71/98



WEEK DATE WORKOUT7 TUESDAY 6-29 10 X 300ALL OUT

REST TIME IS 2 MINUTES BETWEEN SPRINTSGROUPS A = 52 SEC., GROUP B = 56 SEC.,GROUP C = 65 SEC.

REST 3 MINUTES.

SKI LL WORK3 SETS OF 10 SKILLS. 1 MIN. REST BETWEENSETS.

7 THURS. 7-1 16 X 110 45 SEC. REST BETWEEN EACHSPRINT.

GROUP A = 16 SEC., B = 18 SEC., C = 20 SEC.REST 3 MINUTES.

AGILITIES 3 DRILLS EACH DRILL TWICE, ONCE TO RIGHTAND ONCE TO LEFT.30 SEC. REST BETWEEN EACH DRILL


8 TUESDAY 7-6 SPEED WORK )/


72/98



WEEK DATE WORKOUT



73/98

ALBION COLLEGE FOOTBALL2010 SUMMER CONDITI ONING RUNNING PROGRAM

WEEK DATE WORKOUT



74/98

ALBION COLLEGE FOOTBALL2010 SUMMER CONDITI ONING RUNNING PROGRAM

WEEK DATE WORKOUT



75/98


SPEED DRILLS


76/98

STARTING STANCE

This will teach you how to get into a good starting stance, a necessity for doing most of the drills. This is the

same stance that you use to start the 10 and 40-yard sprints when testing.

1. Place your front foot three to six inches behind the starting line.

2. Place your hand, high on fingertips, opposite your front foot and directly on the starting line, with

your thumb and forefinger parallel to the line.

3. Place your other hand to the hip of the forward leg with your elbow up.

4. Be sure your back foot is 6 to 12 inches behind the heel of the forward foot.

5. Raise your hips slightly above shoulder height and lean forward so the shoulders are slightly aheadof the starting line.

6. Shift the majority of your body weight onto the front leg and hand.

7. Focus eyes two to three feet in front of starting line.


77/98

FFOORRMM SSTTAARRTTSSPurpose: To develop explosive running starts.

Procedure:

1. Forcefully pull back leg forward with a quick long first step.2. Straighten front leg explosively by extending at ankle, knee, and hip.3. Forcefully bring elbow of your support arm up and back.4. Drive hand on the hip straight forward.5. Move Hips forward.6. Keep head down, relaxing neck, face, jaw, and hands.7. Accelerate for 10 yards.

Rest: 20 seconds between each repetition.

Key Points:

1. Stay low coming out of start. Avoid standing straight up.2. Keep toes pointing straight ahead when driving out. Avoid twisting feet to side.3. Take first step with back leg.


78/98

PPOOSSII TTII OONN SSTTAARRTTSS

Purpose: To deYHORSJRRGDFFHOHUDWLRQIURPWKHSOD\HUVRQ-the-field starting stance.

Procedure:

1. Get in your on-the-field starting position stance.2. On command, explode out of your starting stance for 10 to 15 yards.



79/98

AACCCCEELLEERRAATTII OONN DDRRII LLLLSS

BBUUII LLDDUUPPSSPurpose: To improve acceleration.

Procedure:

1. Set up a 60-yard course with the 40-yard point marked.

2. Start from a standing start into a slow run, concentrating on good running form.3. Gradually build up speed until you are at full speed at 40 yards.

4. Once full speed is achieved at 40 yards, gradually slow down over the final 20 yards.


Key Points:

1. Do not accelerate too fast or too slow.2. Gradually build your speed for the entire 40 yards. Doing buildups is like driving a car with a stick

shift. Run the first 10-yards at a slow run, at 10-yards shift gears into a higher speed, at 20-yards go

into a stride, at 30 into a fast stride. You should be reaching full speed at 40-yards. Avoid running

at full speed after 40 yards is reached.

60 yards

40 yards 20 yards

Constant buildup of speed Slowing

Start

Finish


80/98

FFLLYYII NNGG 1100SS

Purpose: To improve acceleration and stride frequency.

Procedure:

1. Set up a 40-yard course with the 30-yard point marked.2. Start running at half speed, building speed at each stride for 30 yards. By the time you reach the 30-

yard mark, you should be running at full speed (flying).3. Continue this full-speed sprinting for 10 more yards.

Rest: 60 to 90 seconds between each repetition.

Key Points:

1. Do not accelerate too fast or too slow. It is like doing a buildup except you should be running full

speed at 30-yards.2. After sprinting full-speed for 10-yards, slow down gradually.

Constant buildup of speed

Sta

rt

Fin

ish

40 yards

30 yards 10 yards

Full Sprint


81/98



Procedure:

1. Set up a 50-yard course with the 30-yard point marked.2. Start running at half-speed. Building speed at each stride so that acceleration is continuos for the first

20-yards.

3. By the time you reach the 30-yard mark, you should be running at full speed (flying).4. Continue this sprint for 20 more yards.



Start

Finish30 yards

Full Sprint

50 yards

20 yards


82/98



Procedure:

1. Set up a 60-yard course with 30-yard point marked.2. Start running at half speed, building speed at each stride so that acceleration is continuous for the

first 30-yards.3. By the time you reach the 30-yard mark, you should be running at full speed (flying) and should

continue this sprint for the remaining 30-yards.


Key Points:

1. Keep the acceleration at a constant rate, do not accelerate too fast or too slow.


Sta

rt

Fin

ish30 yards

Full Sprint

60 yards

30 yards


83/98

HHOOLLLLOOWW SSPPRRII NNTTSS

Purpose: To improve acceleration.

Procedure:

1. Set up a 100-yard course with every 20-yard point marked.2. Start running at half speed for the first 20-yards.3. At the 20-yard point accelerate and sprint at full speed for 20-yards.4. Slow back to the original half-speed run for 20-yards.5. Repeat this half-speed and sprint pattern until the course is complete.

Rest: 60-90 seconds between each repetition.

Start

Finish

100 yards

Half SpeedHalf Speed Half Speed Full SpeedFull Speed

0 20 40 60 80 100


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40-YARD SPRINTS

Purpose: To develop acceleration and speed.

Procedure:

1. Sprint at full speed past the 40-yard marker, using good sprinting form.

Rest: 60-90 seconds between each repetition.

Start

Finish

40 yards

0 40

Full Speed


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SKILL WORK


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QUARTERBACK SKILL WORK

1. 3-STEP ANCHOR AND THROW. (RT AND LT)

2.5-STEP ANCHOR AND THROW. (RT AND LT)

3.5-STEP HITCH AND THROW. (RT AND LT)

4.7-STEP HITCH AND THROW. (RT AND LT)

5.5-STEP DROP, FLUSH OUT OF POCKET TO OUTSIDE AND THROWON THE RUN. (RT AND LT)

6.5-STEP DROP, FLUSH OUT OF POCKET TO OUTSIDEAND PULL-UP (SET FEET) AND THROW.

(RT AND LT)

7. SPRINT OUT AND THROW ON THE RUN.

(RT AND LT)

8. SPRINT OUT AND PULL UP (SET FEET) AND THROW.

(RT AND LT)

9. NAKED AND THROW ON THE RUN. (RT AND LT)

10. NAKED AND PULL UP (SET FEET) AND THROW.

(R T AND LT)

ALL SKI LLS DONE TO RIGHT AND LEFT.

JOG BACK TO STARTI NG LINE AFTER COMPLETING EACH REP.

PERFORM ALL 10 SKI LLS RIGHT AND LEFT TO COMPLETE 1 SETREST 1 MINUTE.

PERFORM 3 SETS.


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RUNNING BACK SKILL WORK

1. CHECK RELEASE, RUN 5-YARD NOD. (RT AND LT)

2. OUTSIDE ZONE COURSE (CHELSEA), RUN FOR15--YARDS. (RT AND LT)

3. COUNTER (NASHVILLE), RUN FOR 10-YARDS.

(RT AND LT)

4. DRAW (DAYTONA), RUN FOR 30-YARDS. (RT AND LT)

5. ARROW ROUTEAIM FOR POINT ON SIDELINE AT 4

YARDS.(RT AND LT)

6. FLAT ROUTE 5-YARD SPEED OUT. (RT AND LT)

7. SPRINT OUT BLOCK. (RT AND LT)

8. CHECK RELEASE - SWING ROUTE, BURST UPFIELD 10

YARDS. (RT AND LT)

9. RIP AND LIZ PROTECTION BLOCKATTACK EDGE.

(RT AND LT)

10. WHEEL ROUTE 40-YARDS DOWNFIELD.

(R T AND LT)

ALL SKI LLS DONE TO RIGHT AND LEFT.JOG BACK TO STARTI NG LINE AFTER COMPLETING EACH REP.


PERFORM 3 SETS.


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TIGHT END SKILL WORK

1. ZONE BLOCK5-YARD WADDLE DOWNFIELD. (RT AND LT)

2. SLAM C-GAP, RUN ARROWAIM FOR POINT 4YARDSON SIDELINE. (RT AND LT)

3. DRAG ROUTE 5-


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WIDE RECEIVER SKI LL WORK

1. BUBBLE SCREEN. (RT AND LT)

2. 0 ROUTE6-YARD HITCH. (RT AND LT)

3. 1 ROUTE5-YARD SPEED OUT. (RT AND LT)

4. 2 ROUTE6-YARD SLANT. (RT AND LT)

5. 3 ROUTESPEED OUT, 10-YARDS TO 12-YARDS.

(RT AND LT)

6. 4 ROUTE12-YARD CURL. (RT AND LT)

7. 5 ROUTECOMEBACK, 18 BACK TO 15-YARDS.

(RT AND LT)

8. 6 ROUTEDIG, 16 YARD IN. (RT AND LT)

9. 8- ROUTEPOST, 12-YARDS AND BREAK TO POST.

(RT AND LT)

10. 9 ROUTE STREAK, SRINT DOWNFIELD FOR 40-YARDS.

(R T AND LT)



PERFORM ALL 10 SKI LLS RIGHT AND LEFT TO COMPLETE 1 SET

REST 1 MINUTE.PERFORM 3 SETS.

ON ALL PASS ROUTES, TURN WITH HANDS IN POSITION TOSIMULATE CATCH, TURN AND BURST UPFIELD FOR 5-YDS.


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OFFENSIVE LINE SKILL WORK

1. 5-YARD SPRINT OUT OF STANCE. (RT AND LT)

2. PASS SET5-YARDS. (RT AND LT)

3. ZONE BLOCK 5-YARDS. (RT AND LT)

4. PASS SET5-YARDS, SPRINT UPFIELD 5-YDS BEYOND LOS. (RT

AND LT)

5. 10-YARD SPRINT OUT OF STANCE. (RT AND LT)

6. ZONE BLOCK 5-YARDS. (RT AND LT)

7. PASS SET5-YARDS. (RT AND LT)

8. PASS SET 5-YARDS, SPRINT UPFIELD 10-YDS BEYOND LOS. (RT

AND LT)

9. PULL TURN UP AND RUN DOWNFIELD FOR 10YDS.

(RT AND LT)

10. 40-YARD SPRINT OUT OF STANCE. (R T AND LT)


JOG BACK TO STARTI NG LI NE AFTER COMPLETING EACH REP.


PERFORM 3 SETS.


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DEFENSIVE LINE SKILL WORK

1. 10-YARD TAKEOFF. (RT AND LT)


3. 10-YARD TAKEOFF, REDIRECT OPPOSITE WAY FOR 10- YDS.

(RT AND LT)

4. PASS RUSH GET TO QB, PLANT AND SPRINT

DOWNFIELD FOR 10 YDS. (RT AND LT)

5. SLANT, REDIRECT AND SPRINT15 YDS LATERALLY.

(RT AND LT)

6. TAKEOFFPLAY DRAW, 10-YARDS. (RT AND LT)

7. TAKEOFF BACKSIDE PURSUIT, 20-YARDS.

(RT AND LT)

8. PASS RUSH PLAY SCREEN TO OUTSIDE, 10 YDS.

(RT AND LT)


10. TAKEOFF, SAVE TD 40 YARDS. (R T AND LT)




PERFORM 3 SETS.


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LINEBACKER SKILL WORK

1. 5-YARD LATERAL SLIDE, 5-YARDS UP. (RT AND LT)

2. 5-YARD LATERAL RUN, 5 YARDS UP. (RT AND LT)

3. 12-YARD DROP, 7 YARDS UP. (RT AND LT)

4. 12-YARD DROP, 10 YARDS OUT. (RT AND LT)

5. 12-YARD DROP, 10-YARDS IN. (RT AND LT)

6. 5-YARD LATERAL RUN, DROP 15-YARDS. (RT AND LT)

7. 10-YARD DROP TO FLAT, 5-YARDS UP. (RT AND LT)

8. 10-YARD DROP TO FLAT, 5-YARDS IN. (RT AND LT)

9. 20-YARD SPRINT. (RT AND LT)

10. 40-YARD SPRINT. (R T AND LT)




PERFORM 3 SETS.


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DEFENSIVE BACK SKILL WORK

1. 5-YARD M DRILL. (RT AND LT)

2. 7-YARD BACKPEDAL, 7-YARDS UP. (RT AND LT)

3. 7-YARD BACKPEDAL, 7 YARDS UP (45 DEGREES).

(RT AND LT)

4. 10-YARD BACKPEDAL, 5-YARDS UP (45 DEGREES).

(RT AND LT)

5. 10-YARD BACKPEDAL, 7-YARDS OUT. (RT AND LT)

6. 10-YARD BACKPEDAL, TURN AND RUN 20-YARDS.

(RT AND LT)

7. 10-YARD BACKPEDAL, BASEBALL TURN AND RUN 10- YARDS.

(RT AND LT)



10. 40-YARD SPRINT. (R T AND LT)



PERFORM ALL 10 SKI LLS RIGHT AND LEFT TO COMPLETE 1 SET

REST 1 MINUTE.PERFORM 3 SETS.


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AGILITY DRILLS


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AGILITY DRILLS

PERFORM ALL 3 AGILITY DRILLS.

DO EACH DRILL TWICE. ONCE GOING TO THE RIGHT ANDONCE GOING TO THE LEFT.

REST 30 SECONDS BETWEEN EACH REP.


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SSTTEEEELLEERR DDRRII LLLLPurpose: To improve footwork, change of direction, and reaction time.

Procedure:

1. From a three-point stance, straddle the middle line.2. Sprint to the right line and touch it with your right hand.

3. Push off forcefully and sprint back across the middle line to the left line and touch it with your left hand.4. Sprint back to the right, finishing at the middle line.5. Repeat drill and this time start by going to the left.


Key Points:

1. When running to the right always touch the line with your right hand, and touch it with your left hand when running tothe left. This ensures that you will push off with opposite feet.

2. Up to five players can do this drill at the same time and race each other.3. A player or coach can stand in front and point to the right or left to start the players.4. Stay low when changing directions.

START

5 YDS 5 YDS

FINISH

TOUCH LINE WITHLEFT HAND TOUCH LINE WITH

RIGHT HAND

FACING THIS DIRECTION AT STARTSTRADDLE LINE


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NNEEBBRRAASSKKAA DDRRII LLLLPurpose: To improve foot quickness and change of direction.

Procedure:

1. Set up cones five-yards apart as shown in diagram.2. Start in a three-point stance on the first line; sprint to the first cone and make a right-hand turn.

3. Return to the starting line. Go around the second cone with a left-hand turn.4. Run to the five-yard line and touch it with your fingers, then backpedal across the starting line to the finish.5. Repeat drill but switch finish line cone to the left so that you will be making a left-hand turn at first cone and a right-

hand turn around the second cone.


Key Points:

1. Do not knock the cones over.2. Stay low on the backpedal.3. Keep feet moving around the cones as quickly as possible while staying low.

5 yds.5 yds.

touch line with fingers

backpedal

runforward

runforward

START FINISH


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L DRILL

Purpose: To improve foot quickness and change of direction.

Procedure:

1. Set up cones five-yards apart as shown in diagram.

2. Start in a three-point stance on the first line; sprint to the second cone and touch line with right hand.

3. Return to the starting line (1st cone) and touch line with right hand.

4. Turn and run to second cone, make a right hand turn around cone and sprint to the third cone.

5. Make a left-hand turn around third cone and sprint back to second cone.

6. Make a left-hand turn around second cone and sprint through finish line (first cone).

7. Repeat drill but switch third cone to the left so that you will be reversing the drill. Reverse hands you

touch line with (left this time) on initial portion of the drill.


Key Points:

1. Do not knock the cones over.

2. Stay low through turns.

3. Keep feet moving around the cones as quickly as possible while staying low.

5 yds.

5 yds.

touch linewith fingers

Albion College Strength & Conditioning Manual

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Transcript of Albion College Strength & Conditioning Manual