Contact Info: Coach Battle Cell: 320-491-4603 Email: …€¦ · Barbell Shrugs:Barbell Shrugs:...

Contact Info: Coach Battle Cell: 320-491-4603 Email: [email protected] Also see: www.ummcougars.org (Tab: Cougar Athletes/Strength and Conditioning)

Weight Training Weight Training Weight Training Weight Training DDDDescriptionescriptionescriptionescription

DB:DB:DB:DB: DUMBBELL

BB:BB:BB:BB: BARBELL

SB:SB:SB:SB: STABILITY BALL

MB:MB:MB:MB: MEDICINE BALL

S/L:S/L:S/L:S/L: SINGLE LEG

ALT:ALT:ALT:ALT: ALTERNATE

POWER LIFTSPOWER LIFTSPOWER LIFTSPOWER LIFTS Clean Shrugs:Clean Shrugs:Clean Shrugs:Clean Shrugs: Performed from a hang position. Start with a slight bend in your knees. Bend over at the hips and let weight fall to just in front of knees. Thrust hips forward and up, extend knees and ankles. Once you body is straight up and down shrug with shoulders. BE EXPLOSIVE.BE EXPLOSIVE.BE EXPLOSIVE.BE EXPLOSIVE. Clean High Pull:Clean High Pull:Clean High Pull:Clean High Pull: Part 1: Clean Shrug Part 2: Drop hips and bend knees. Pulls bar as close to the chin as possible. Perform these steps altogether and as fast as possible. As your body is starting to drop stomp heels into floor. BE EXPLOSIVE.BE EXPLOSIVE.BE EXPLOSIVE.BE EXPLOSIVE. Clean & Jerk:Clean & Jerk:Clean & Jerk:Clean & Jerk: Hang clean, then while holding bar at shoulders, Split jerk. One rep. Clean tClean tClean tClean to Front Squat:o Front Squat:o Front Squat:o Front Squat: Hang clean, then while holding bar at shoulders, Front squat. One rep. Combo:Combo:Combo:Combo: This term means perform the first rep of the exercise from the ground, and all remaining reps are done from a hang position.

SL/DB SL/DB SL/DB SL/DB Push PressPush PressPush PressPush Press::::

Start by holding a dumbbell in your right hand (at your shoulder in a press position) and standing on your right foot. Then bend down slightly and explode upwards pressing the DB to the sky. This completes one rep. Perform the same exercise on your left side and that will complete one set.

All Cleans are done from a hang positionAll Cleans are done from a hang positionAll Cleans are done from a hang positionAll Cleans are done from a hang position....


UPPER BODY LIFTSUPPER BODY LIFTSUPPER BODY LIFTSUPPER BODY LIFTS

Alt. Dumbbell Bench Press:Alt. Dumbbell Bench Press:Alt. Dumbbell Bench Press:Alt. Dumbbell Bench Press: One arm at a time. Dumbbell Push Up/ Row:Dumbbell Push Up/ Row:Dumbbell Push Up/ Row:Dumbbell Push Up/ Row: Start with two DBs, in your hands, in a push up position. Perform a push up, at the top of your push up, perform a single DB row. You should get 25 rows per arm. RDL:RDL:RDL:RDL: Standing on elevated surface. Straight leg dead lift.Straight leg dead lift.Straight leg dead lift.Straight leg dead lift. Slight bend in your knees. Bend over at the hips until bar touches your toes. Be sure to keep your back as straight as possible. Barbell Shrugs:Barbell Shrugs:Barbell Shrugs:Barbell Shrugs: Hold a barbell with an even grip, pull your shoulders up to your ears. Hold each rep for a 1 count. Barbell High Pulls:Barbell High Pulls:Barbell High Pulls:Barbell High Pulls: Hold a barbell with an even grip, make sure the hands are 6 to 8 inches apart, pull the bar up to your neck. Your elbows should stay high in the air. 3 W3 W3 W3 Wayayayay DB SDB SDB SDB Shoulderhoulderhoulderhoulder::::

1. Standing straight up raise DBs to front about shoulder level (perform all reps).

2. Standing straight up raise DBs to side about shoulder level (perform all reps).

3. Bend over at the waist and raise DBs to side until arms are parallel with floor

(perform all reps). That completes one set.

6 Way Plate Workout: (Use 35lb or 45lb plate)6 Way Plate Workout: (Use 35lb or 45lb plate)6 Way Plate Workout: (Use 35lb or 45lb plate)6 Way Plate Workout: (Use 35lb or 45lb plate) Part 1: Press plate straight out in front for 10 reps. Part 2: Press plate straight up in the air for 10 reps. Part 3: Curl right and left. (Curl Rt for 1, Lt for 2, Rt for 3, Lt for 4, etc.) Part 4: Curl right and take plate behind head to your left. Let plate down on your left. One rep. Curl left, behind your head, and down on your right for second rep. Part 5: Over the head, Tricep extension for 10 reps. Part 6: Bent over plate row. Bend over and pull the plate to your chest. BentBentBentBent----Over Barbell Row:Over Barbell Row:Over Barbell Row:Over Barbell Row: Start with your knees slightly bent. Bend over at the waist so your upper body is at a 45 degree angle. Hold the bar with an even grip. Pull the bar up to your chest. Make sure your back remains flat throughout the exercise.


Med Ball Chest Pass:Med Ball Chest Pass:Med Ball Chest Pass:Med Ball Chest Pass: You should be standing in a good power position. Your knees bent, feet should width apart. Hold a medicine ball chest high, then pass to a friend (or wall) standing 5-8 yards away.

Explosive Push Ups:Explosive Push Ups:Explosive Push Ups:Explosive Push Ups:

Assume the push up position. Explode up until your hands come off the ground.

LOWER BODY LIFTSLOWER BODY LIFTSLOWER BODY LIFTSLOWER BODY LIFTS

Lunge Squat:Lunge Squat:Lunge Squat:Lunge Squat: Perform a lunge, keep legs apart. Squat down and do not let your back knee bang on the ground. SB SB SB SB Glute/HamGlute/HamGlute/HamGlute/Ham: Lie on your back with your feet on the ball and your arms across your chest. The first action is lifting the hips off the ground and push them to the ceiling. The next action is now rolling the ball to your butt with your feet. The hips should stay high and the lower leg should be straight up and down. The ball should now be under the butt. Your body from shoulders to knees should be at a 45 degree angle. To finish the exercise roll the ball out with hip still in the air, then lower the hips. That is one rep. If you need more balance, you can place your arms on the floor at your side Barbell Step Ups:Barbell Step Ups:Barbell Step Ups:Barbell Step Ups: Place a weighted barbell on your back (as if performing a squat), steps up on a box or platform with your right foot and drive the left knee into the air. Alternate feet with each rep, driving the opposite knee in air. (Make sure the box or platform can support the weight). RDL TO BB RRDL TO BB RRDL TO BB RRDL TO BB Rowowowow::::

Stand straight up and hold barbell with a grip outside your hips. Your knees should be slightly bent. Bend over at the waist until back is parallel with the floor. Now pull the barbell to the chest the let it down. Once the weight is lowered stand up.


Hip ThrusHip ThrusHip ThrusHip Thrust:t:t:t: Try to use a hip sled that you can stand on. Perform this exercise at about 50-60% of squat max. Hold at the bottom of the hip sled in a squat position, then explode with the hips up and thru. You must try to direct your hips as vertical as possible. This is a speed exercise (not between reps). The speed of the rep is faster than a squat. You must take your time from rep to rep. If you do not have a hip sled machine you can hold a 45 lb plate across your chest and perform a squat jump. Partner GlPartner GlPartner GlPartner Gluteuteuteute----Ham:Ham:Ham:Ham: Kneel on a bench, with your lower leg strapped to the bench. Your upper body should be straight and vertical with hand behind your head. Your partner should be kneeling in front of you ready to catch. SLOWLY lower your upper body down to your partner making sure to keep your body straight. Your partner should lift you back to the starting position slowly as you squeeze your hamstrings and Glutes. Single Leg DB Squat:Single Leg DB Squat:Single Leg DB Squat:Single Leg DB Squat: Start holding two DBs with one foot on a bench. The lower leg should be at a 90 degree angle with the ground at the bottom of the squat. Do not lower the knee to the ground. Hamstring Slider:Hamstring Slider:Hamstring Slider:Hamstring Slider: Lie on your back with your knees up. You will need something slick under your feet, so your feet can slide back and forth. Start the exercise by bridging your hips up. Slide your feet out and in, while holding your bridge. You can slide one foot at a time for beginners, after both feet that’s one rep. You can slide both feet at once as you gain more experience.

ARM LIFTSARM LIFTSARM LIFTSARM LIFTS Pull Over/ Press: (w/ Curl bar)Pull Over/ Press: (w/ Curl bar)Pull Over/ Press: (w/ Curl bar)Pull Over/ Press: (w/ Curl bar) Lying on your back, on a bench, position the bar behind your head. Reach back and grab the bar. Pull the bar over your head to your chest, and press straight up. Return to chest, then go back over your to the floor. One rep is completed when the bar goes to the floor, chest, press, and chest. 6 Set/ 10 Count Burnouts: (Curls)6 Set/ 10 Count Burnouts: (Curls)6 Set/ 10 Count Burnouts: (Curls)6 Set/ 10 Count Burnouts: (Curls) Equipment: Barbell, 10-2.5lb plates, or 10-5lb plates, or 10-10lb plates. Place 5 plates on both sides of the bar. Curl bar for 10 reps. Take one plate off each side and do 10 more reps. Repeat until the bar is empty, and then do 10 reps with just the bar. One player should perform alOne player should perform alOne player should perform alOne player should perform all sets before changes players.l sets before changes players.l sets before changes players.l sets before changes players. BB HBB HBB HBB Holdoldoldold::::


Weight a barbell with 315 or 350 lbs. Lift the bar and hold for amount of time specified. If you have to put the bar down or drop it the clock will stop. The clock will not start again until the bar has been picked up.

CORE LIFTSCORE LIFTSCORE LIFTSCORE LIFTS Dbl Crunch:Dbl Crunch:Dbl Crunch:Dbl Crunch: Lie on your back with your legs six inches off the ground. Crunch up and bring your knees to your chest. Perform all at once. VVVV----UpsUpsUpsUps:::: Lie on your back with your legs six inches off the ground. Raise legs and hands straight up in the air. Try to touch your hands to your toes. Superman:Superman:Superman:Superman: Lie on your stomach with your arm straight out over your head. Lift your legs arms and chest off the ground. Focus on your lower back muscles. Alt. Superman:Alt. Superman:Alt. Superman:Alt. Superman: While lying on your stomach, lift your right arm and left leg. Then switch. AB RAB RAB RAB Rollollolloll::::

Place rubber plates on a barbell and take equipment to utility gym. With the bar in front of you get down on your knees and place your hands on the bar about shoulder width. Roll the bar away from your body until your body is a couple of inches from the floor. Hold this position for a full count then roll the bar back to your knees. That completes one rep.

Med Ball Twist & Toss:Med Ball Twist & Toss:Med Ball Twist & Toss:Med Ball Twist & Toss: Standing with a good base. Feet shoulder width (maybe wider), bend knees to good power position. You should be holding a medicine ball in both hands, twist to the right and throw the med ball to a partner (or wall). The partner or wall should be 5-8 yards away. Repeat action to the left side. Side HipSide HipSide HipSide Hip----UpsUpsUpsUps:::: Lie on your side using your elbow to prop you up. Place your top hand on your hip. Now raise and lower your hips to perform the exercise.


MB SMB SMB SMB Sitititit UP AUP AUP AUP Andndndnd PPPPassassassass:

Lie on your back knees bent. Have medicine ball at your chest or over your head. Perform sit up with MB, and then pass to your partner. Stay in up position until partner passes the MB back. Lie back then sit up and pass.

MB 3 TMB 3 TMB 3 TMB 3 Tapapapap PPPPassassassass:

Sit on the ground with knees bent and, upper body in half sit up position. Partner stands on the right side of person performing exercise with MB. Standing partner tosses MB to performer, who catches ball, then twist left, right, and then left. Making sure to tap the ball on the ground each time. After the 3rd tap the performer passes the ball back to standing partner. That completes one rep. A set in complete when both sides are done.

4 W4 W4 W4 Wayayayay PPPPlanklanklanklank:::: Start on your belly and lift your body up with your elbows (semi push-up position). Hold your body in a straight line while squeezing your core and buttocks. Hold this position for the amount of time specified. Next position is on your back and elbows. Lift your body off the ground and hold in a straight line. Squeeze the core and buttocks, and hold for time specified. The next two positions are on either side. Prop your body up on your elbow and hold your body in a straight line. You must squeeze your core and buttock, while holding the position for time specified. Once all four sides are complete one set is complete. DDDDoubleoubleoubleouble CCCCrunchrunchrunchrunch: : : : Lie on your back with your legs six inches off the ground. Crunch up and bring your knees to your chest. Perform all at once. PPPPartnerartnerartnerartner MB TMB TMB TMB Twistwistwistwist & P& P& P& Passassassass: : : :

Standing with a good base. Feet shoulder width (maybe wider), bend knees to good power position. You should be holding a medicine ball in both hands, twist to the right and throw the med ball to a partner (or wall). The partner or wall should be 5-8 yards away. Repeat action to the left side.

Side Plank Twist: Start in a side plank position on your elbow (opposite arm in the air) with your feet split (top foot forward). Twist your upper body down while folding your top arm under your body (while holding your bridge). Hold that position for a 2 count, then rotate back up to a side plank (one rep). Hold side plank for a 3 count, then repeat twist. Perform on both side to complete one set.


FORM RUNFORM RUNFORM RUNFORM RUN

Key Coaching Points:Key Coaching Points:Key Coaching Points:Key Coaching Points:

- Arms:Arms:Arms:Arms: Your elbows should be at a 90 degree angle and fixed at that position. Rotation should come from your shoulders. Your fist should go from hip to chin.

- Feet:Feet:Feet:Feet: The exercises should be performed on the balls of your feet. - Body:Body:Body:Body: Your body position should be slightly forward. Your shoulder should

be over or out in front of your knees. 1. High knees for 15 yards and back. 2. Butts kicks for 15 yards and back. 3. Lunge walk for 15 yards and back. (Rt Arm-Lt Leg/Lt Arm/Rt-Leg) 4. Power skip for 15 yards and back. (Skip for height) (Rt Arm-Lt Leg/Lt Arm/Rt-Leg) 5. Shuffle 15 yards and face the same direction, then go back. 6. Carioca 15 yards and face the same direction, then go back. 7. 3x 20 yard striders 75%. 8. 1x stride 20 yards burst 20 yards.

WEIGHT SCALE

12 11 10 9 8 7 6 5 4 3

1RM

115 120 125 125 130 135 140 145 150 155 160 160 165 170 175

120 120 125 130 135 140 145 150 155 160 160 165 170 175 180

120 125 130 135 140 145 150 155 155 160 165 170 175 180 185

125 130 135 140 145 145 150 155 160 165 170 175 180 185 190

125 130 135 140 145 150 155 160 165 170 175 180 185 190 195

130 135 140 145 150 155 160 165 170 175 180 185 190 195 200

135 140 145 150 155 160 165 170 175 180 185 190 195 200 205

135 140 145 150 160 165 170 175 180 185 190 195 200 205 210

140 145 150 155 160 165 170 175 185 190 195 200 205 210 215

145 150 155 160 165 170 175 180 185 195 200 205 210 215 220

145 150 160 165 170 175 180 185 190 195 205 210 215 220 225

150 155 160 165 175 180 185 190 195 200 205 215 220 225 230

155 160 165 170 175 180 190 195 200 205 210 215 225 230 235

155 160 170 175 180 185 190 200 205 210 215 220 230 235 240

160 165 170 180 185 190 195 200 210 215 220 225 235 240 245

165 170 175 180 190 195 200 205 215 220 225 230 240 245 250

165 170 180 185 190 200 205 210 215 225 230 235 240 250 255

170 175 180 190 195 200 210 215 220 230 235 240 245 255 260

170 180 185 190 200 205 210 220 225 230 240 245 250 260 265

175 180 190 195 205 210 215 225 230 235 245 250 255 265 270

180 185 195 200 205 215 220 225 235 240 250 255 260 270 275

12Reps

235

230

225

220

215

210

205

200

195

190

185

180

175

275

270

265

260

255

250

245

240

WEIGHT SCALE

12 11 10 9 8 7 6 5 4 3

1RM

12Reps

180 190 195 205 210 215 225 230 240 245 250 260 265 275 280

185 190 200 205 215 220 230 235 240 250 255 265 270 280 285

190 195 205 210 220 225 230 240 245 255 260 270 275 285 290

190 200 205 215 220 230 235 245 250 260 265 275 280 290 295

195 205 210 220 225 235 240 250 255 265 270 280 285 295 300

200 205 215 220 230 235 245 250 260 265 275 280 290 295 305

200 210 215 225 235 240 250 255 265 270 280 285 295 300 310

205 215 220 230 235 245 250 260 270 275 285 290 300 305 315

210 215 225 230 240 250 255 265 270 280 290 295 305 310 320

210 220 230 235 245 250 260 270 275 285 295 300 310 315 325

215 225 230 240 250 255 265 270 280 290 295 305 315 320 330

220 225 235 245 250 260 270 275 285 295 300 310 320 325 335

220 230 240 245 255 265 270 280 290 300 305 315 325 330 340

225 235 240 250 260 265 275 285 295 300 310 320 330 335 345

230 235 245 255 265 270 280 290 300 305 315 325 335 340 350

230 240 250 255 265 275 285 295 300 310 320 330 335 345 355

235 245 250 260 270 280 290 300 305 315 325 335 340 350 360

235 245 255 265 275 285 290 300 310 320 330 340 345 355 365

240 250 260 270 280 285 295 305 315 325 335 340 350 360 370

245 255 265 270 280 290 300 310 320 330 340 345 355 365 375

330

325

320

315

310

305

300

295

290

285

280

375

370

365

360

355

350

345

340

335

WEIGHT SCALE

12 11 10 9 8 7 6 5 4 3

1RM

12Reps

245 255 265 275 285 295 305 315 325 335 340 350 360 370 380

250 260 270 280 290 300 310 320 325 335 345 355 365 375 385

255 265 275 285 295 300 310 320 330 340 350 360 370 380 390

255 265 275 285 295 305 315 325 335 345 355 365 375 385 395

260 270 280 290 300 310 320 330 340 350 360 370 380 390 400

265 275 285 295 305 315 325 335 345 355 365 375 385 395 405

265 275 285 295 310 320 330 340 350 360 370 380 390 400 410

270 280 290 300 310 320 330 340 355 365 375 385 395 405 415

275 285 295 305 315 325 335 345 355 370 380 390 400 410 420

275 285 300 310 320 330 340 350 360 370 385 395 405 415 425

280 290 300 310 325 335 345 355 365 375 385 400 410 420 430

285 295 305 315 325 335 350 360 370 380 390 400 415 425 435

285 295 310 320 330 340 350 365 375 385 395 405 420 430 440

290 300 310 325 335 345 355 365 380 390 400 410 425 435 445

295 305 315 325 340 350 360 370 385 395 405 415 430 440 450

295 305 320 330 340 355 365 375 385 400 410 420 430 445 455

300 310 320 335 345 355 370 380 390 405 415 425 435 450 460

300 315 325 335 350 360 370 385 395 405 420 430 440 455 465

305 315 330 340 355 365 375 390 400 410 425 435 445 460 470

310 320 335 345 355 370 380 390 405 415 430 440 450 465 475

460

455

450

445

440

435

430

425

420

415

410

405

400

395

390

385

380

475

470

465

WEIGHT SCALE

12 11 10 9 8 7 6 5 4 3

1RM

12Reps

310 325 335 350 360 370 385 395 410 420 430 445 455 470 480

315 325 340 350 365 375 390 400 410 425 435 450 460 475 485

320 330 345 355 370 380 390 405 415 430 440 455 465 480 490

320 335 345 360 370 385 395 410 420 435 445 460 470 485 495

325 340 350 365 375 390 400 415 425 440 450 465 475 490 500

325 340 355 365 380 390 405 415 430 440 455 465 480 490 505

330 345 355 370 385 395 410 420 435 445 460 470 485 500 510

335 350 360 375 385 400 410 425 440 450 465 475 490 500 515

340 350 365 375 390 405 415 430 440 455 470 480 495 505 520

340 355 370 380 395 405 420 435 445 460 475 485 500 510 525

345 360 370 385 400 410 425 435 450 465 475 490 505 515 530

350 360 375 390 400 415 430 440 455 470 480 495 510 520 535

350 365 380 390 405 420 430 445 460 475 485 500 515 525 540

355 370 380 395 410 420 435 450 465 475 490 505 520 530 545

360 370 385 400 415 425 440 455 470 480 495 510 525 535 550

360 375 390 400 415 430 445 460 470 485 500 515 525 540 555

365 380 390 405 420 435 450 460 475 490 505 520 530 545 560

365 380 395 410 425 440 450 465 480 495 510 525 535 550 565

370 385 400 415 430 440 455 470 485 500 513 525 540 555 570

375 390 405 415 430 445 460 475 490 505 515 530 545 560 575575

570

565

560

555

550

490

545

540

535

530

525

520

485

480

515

510

505

500

495

WEIGHT SCALE

12 11 10 9 8 7 6 5 4 3

1RM

12Reps

375 390 405 420 435 450 465 480 495 510 520 535 550 565 580

380 395 410 425 440 455 470 485 495 510 525 540 555 570 585

385 400 415 430 445 455 470 485 500 515 530 545 560 575 590

385 400 415 430 445 460 475 490 505 520 535 550 565 580 595

390 405 420 435 450 465 480 495 510 525 540 555 570 585 600600

595

590

585

580

MONMONMONMON WEDWEDWEDWED FRIFRIFRIFRI

WARM-UP WARM-UP WARM-UP

STRETCH STRETCH STRETCH

LEAD IN LEAD IN LEAD IN

WORK OUT WORK OUT WORK OUT

LIFT LIFT

LIFT

WEEK 1 RUNNINGWEEK 1 RUNNINGWEEK 1 RUNNINGWEEK 1 RUNNING

2X (STRIDE 20 YDS, BURST 20 YDS)

12 X 110 YD STRIDERS

45 SEC REST

3 SETS (5 DOT DRILL A-D)

24-May24-May24-May24-May

4-40 YD STRIDERS

FORM RUN

OL/DT- 19 SEC OL/DT- 19 SEC

DE/LB/TE/K- 17 SEC DE/LB/TE/K- 17 SEC

QB/WR/RB/DB- 16 SEC QB/WR/RB/DB- 16 SEC

2X (STRIDE 20 YDS, BURST 20 YDS) 2X (STRIDE 20 YDS, BURST 20 YDS)

10 X 110 YD STRIDERS 10 X 110 YD STRIDERS

45 SEC REST 45 SEC REST

OL/DT 19- SEC

DE/LB/TE/K- 17 SEC

QB/WR/RB/DB- 16 SEC

20-May20-May20-May20-May 22-May22-May22-May22-May

4-40 YD STRIDERS 4-40 YD STRIDERS

FORM RUN FORM RUN






LIFT

LIFT

LIFT

3 MINs REST BETWEEN SETS


4 SETS (10X- 40 YARD DASH)

20 SEC REST BETWEEN REPS

QB/WR/RB/DB- 16 SEC

45 SEC REST

WALK BACK TO THE

LINE FOR REST

OL/DT- 19 SEC

1:30 MINUTES

REST BETWEEN SETS

DE/LB/TE/K- 17 SEC 2X (A - H 6 CONE DRILL)


12 X 110 YD STRIDERS 6 SETS POSTITON CONDITIONING


FORM RUN FORM RUN

29-May29-May29-May29-May 31-May31-May31-May31-May


FORM RUN

27-May27-May27-May27-May

4-40 YD STRIDERS






LIFT

LIFT

LIFT

QB/WR/RB/DB- 53 SEC

3 X 300 YARD SHUFFLE SPRINT 4X (50, 40, 30, 20, 10)

2 MINUTES REST 15 SECONDS BETWEEN REPS

300 YARDS=

5 CONSECUTIVE 60YD SPRINTS 1 MINUTE BETWEEN SETS

FORM RUN FORM RUN


2X (A - H 6 CONE DRILL)


3-Jun3-Jun3-Jun3-Jun 7-Jun7-Jun7-Jun7-Jun

6 SETS POSTITON CONDITIONING

WALK BACK TO THE

LINE FOR REST

1:30 MINUTES

REST BETWEEN SETS

4-40 YD STRIDERS

FORM RUN


OL/DL- 63 SEC 3 SETS (5 DOT DRILL E-H)

LB/TE/K- 56 SEC


5-Jun5-Jun5-Jun5-Jun







LIFT LIFT

LIFT

2X (A - H 6 CONE DRILL)

FORM RUN FORM RUN


6 SETS

POSTITON CONDITIONING 4X (STRIDE 20, SPRINT 20, STRIDE 20)

DE/LB/TE/K- 17 SEC

QB/WR/RB/DB- 16 SEC



45 SEC REST

OL/DT- 19 SEC

4-40 YD STRIDERS

FORM RUN


JOG BACK TO THE

LINE FOR REST 12X (SPRINT 20, STRIDE 20, SPRINT 20)

1:30 MINUTES

REST BETWEEN SETS ALL 6 CONE DRILLS









LIFT

LIFT LIFT

SPRINT 6X (50,40,30,20,10,5)

15 SEC BETWEEN REPS/

1 MIN BETWEEN SETS

QB/WR/RB/DB- 16 SEC

3 SETS (5 DOT DRILL E-H)

45 SEC REST

OL/DT- 19 SEC

DE/LB/TE/K- 17 SEC



4-40 YD STRIDERS

OL/DL- 70 SEC

1:30 MINUTES

REST BETWEEN SETS

LB/TE/K- 62 SEC 2X (A - H 6 CONE DRILL)

QB/WR/RB/DB- 59 SEC 3 SETS (5 DOT DRILL A-D)


1 X 300 YARD SHUFFLE

6 SETS

POSTITON CONDITIONING

300 YARDS=

12 CONSECUTIVE 25 YD SPRINTS

JOG BACK TO THE

LINE FOR REST



FORM RUN FORM RUN FORM RUN








LIFT

LIFT LIFT

DE/LB/TE/K- 17 SEC 2X (ALL 6 CONE DRILL)

QB/WR/RB/DB- 16 SEC 10 SEC REST FOR 6 CONE

DE/LB/TE/K- 17 SEC

QB/WR/RB/DB- 16 SEC

2 SETS (8 X 110 YD STRIDERS)


5 MIN BETWEEN SETS

OL/DT- 19 SEC


5 SETS



5 MIN BETWEEN SETS

JOG BACK TO THE

LINE FOR REST

OL/DT- 19 SEC

1:30 MINUTES

REST BETWEEN SETS





4-40 YD STRIDERS

FORM RUN



FORM RUN FORM RUN






LIFT LIFT LIFT

FORM RUN


4 X 300 YARD SHUFFLE


LB/TE/K- 56 SEC

QB/WR/RB/DB- 53 SEC


5-Jul5-Jul5-Jul5-Jul

4-40 YD STRIDERS

OL/DT- 19 SEC

1:30 MINUTES

REST BETWEEN SETS

DE/LB/TE/K- 17 SEC 2X (ALL 6 CONE DRILLS)




6 SETS



5 MIN BETWEEN SETS

JOG BACK TO THE

LINE FOR REST

1-Jul1-Jul1-Jul1-Jul 3-Jul3-Jul3-Jul3-Jul


FORM RUN FORM RUN

2 MINUTES REST

300 YARDS=

5 CONSECUTIVE 60YD SPRINTS

OL/DL- 63 SEC






LIFT

LIFT LIFT

1 MINUTE BETWEEN SETS




6 SETS



5 MIN BETWEEN SETS

JOG BACK TO THE

LINE FOR REST

OL/DT- 19 SEC

1:30 MINUTES

REST BETWEEN SETS

SPRINT 6X (50,40,30,20,10,5)

15 SEC BETWEEN REPS


4-40 YD STRIDERS

FORM RUN




FORM RUN FORM RUN










LIFT LIFT

LIFT

ALL 6 CONE DRILLS


4X (STRIDE 20, SPRINT 20, STRIDE 20)

12X (SPRINT 20, STRIDE 20, SPRINT 20)

300 YARDS=

5 CONSECUTIVE 60YD SPRINTS 1 MINUTE BETWEEN SETS

OL/DL- 63 SEC 3 SETS (5 DOT DRILL E-H)

LB/TE/K- 56 SEC

QB/WR/RB/DB- 53 SEC


3 X 300 YARD SHUFFLE SPRINT 6X (50, 40, 30, 20, 10)

2 MINUTES REST 15 SECONDS BETWEEN REPS


FORM RUN FORM RUN



4-40 YD STRIDERS

FORM RUN







LIFT

LIFT LIFT



20 SEC REST BETWEEN REPS




4-40 YD STRIDERS


5 MIN BETWEEN SETS

JOG BACK TO THE

LINE FOR REST

OL/DT- 19 SEC

1:30 MINUTES

REST BETWEEN SETS


FORM RUN FORM RUN


3 MINs REST BETWEEN SETS



6 SETS


FORM RUN


4 SETS (10X- 40 YARD DASH)







LIFT LIFT LIFT


10 SEC REST FOR 6 CONE


31-Jul31-Jul31-Jul31-Jul 2-Aug2-Aug2-Aug2-Aug

JOG BACK TO THE

LINE FOR REST

1:30 MINUTES

REST BETWEEN SETS

1X (ALL 6 CONE DRILLS)

FORM RUN


6 SETS


OL/DL- 63 SEC DE/LB/TE/K- 17 SEC

LB/TE/K- 56 SEC QB/WR/RB/DB- 16 SEC

QB/WR/RB/DB- 53 SEC

4 X 300 YARD SHUFFLE 2 SETS (10 X 110 YD STRIDERS)

2 MINUTES REST


5 MIN BETWEEN SETS

300 YARDS=

5 CONSECUTIVE 60YD SPRINTS OL/DT- 19 SEC


FORM RUN


4-40 YD STRIDERS

FORM RUN







LIFT

LIFT LIFT

OL/DT- 19 SEC

1:30 MINUTES

REST BETWEEN SETS 3 MINs REST BETWEEN SETS




3X (STRIDE 20 YDS, BURST 20 YDS) 3X (STRIDE 20 YDS, BURST 20 YDS) 3X (STRIDE 20 YDS, BURST 20 YDS)


6 SETS

POSTITON CONDITIONING 4 SETS (10X- 40 YARD DASH)


5 MIN BETWEEN SETS

JOG BACK TO THE

LINE FOR REST 20 SEC REST BETWEEN REPS


5-Aug5-Aug5-Aug5-Aug 7-Aug7-Aug7-Aug7-Aug 9-Aug9-Aug9-Aug9-Aug

4-40 YD STRIDERS 4-40 YD STRIDERS 4-40 YD STRIDERS

FORM RUN FORM RUN FORM RUN

MONMONMONMON WEDWEDWEDWED FRIFRIFRIFRIDB

PUSH UP ROW 20 Stretch 20 Stretch 20DB


PUSH UP ROW 20 Stretch 20 Stretch 20

12 10 2 x 8 Repeat 8 8 8 8 8 2 x 10 2 x 8 2 x 10

10 10 10 10 8 8 8 8 10 10 10

20 20 20 6 6 6 12 12 12

12 12 12 5 5 5 10 10 10

10 10 10 15 15 15 10 8 2 x 6 Repeat

15 15 15 20 20 20 10 10 10

10 10 10 10 10 10 10 15 15 15

EACH LEG

10 10 10 12 12 12 12 12 12

20 20 20 12 12 12

15 15 15 15 12 12 12 12 8 8 8 8

S

U

P

E

R

S

E

T

3 WAY DB

SHOULDER AB ROLL

1 Minute per Side 3 Sets.

PULL UPS

BB

SHOULDER

PRESS

BB

SHOULDER

SHRUGS

S

U

P

E

R

S

E

T

DB FLY

MB 3 TAP

PASS

6 WAY PLATE

WORKOUT

LEG RAISE

TO HIP UP

BENTOVER

BB ROW

4 WAY

PLANK

S

U

P

E

R

S

E

T

WEEK 1 LIFTINGWEEK 1 LIFTINGWEEK 1 LIFTINGWEEK 1 LIFTING

20-May20-May20-May20-May 22-May22-May22-May22-May 24-May24-May24-May24-May

POWER

CLEAN SPLIT JERK

HANG

CLEAN TO

PUSH PRESS

S

U

P

E

R

S

E

T

S

U

P

E

R

S

E

T

S/L BOX

JUMPS

SIDE

PLANK

TWIST PULL UPS

ALT DB

BENCH

PRESS

BACK

SQUAT

DB SQUAT

JUMP

S

U

P

E

R

S

E

T

MB

SIT UP

DB SQUAT

JUMP/ PRESS RDL

BB STEP UPS DIPS

DB

BENCH

INCLINE

BEN PRESS

HAMSTRING

SLIDER

DECLINE MB

SIT UPS

BENTOVER

BB ROW

S

U

P

E

R

S

E

T





12 10 2 x 8 Repeat 2 x 12 2 x 10 2 x 12 2 x 10 3 x 8 12

8 6 4 Repeat 8 8 8 8 10 10 10

20 20 20 6 6 6 6 8 8 8

12 12 12 5 5 5 10 10 10 10

10 10 10 15 15 15 10 10 10 10

15 15 15 20 20 20 8 8 8

12 10 8 Repeat 10 10 10 15 15 15

EACH LEG

10 10 10 12 12 12 12 12 12 12

20 20 20 8 8 8 8

15 15 15 15 12 12 12 12 5 5 5 5

EACH

LEG

1 Minute per Side 3 Sets.

S

U

P

E

R

S

E

T

S

U

P

E

R

S

E

T

S

U

P

E

R

S

E

T

S

U

P

E

R

S

E

T

S

U

P

E

R

S

E

T

S

U

P

E

R

S

E

T


27-May27-May27-May27-May 29-May29-May29-May29-May 31-May31-May31-May31-May

POWER

CLEAN SPLIT JERK

HANG

CLEAN TO

PUSH PRESS

PULL UPS

BB

SHOULDER

PRESS

BB

SHOULDER

SHRUGS

BENCH

PRESS

BACK

SQUAT

S

U

P

E

R

S

E

T

DB SQUAT

JUMP

MB

SIT UP

FRONT

SQUAT RDL

SLIDE

PLANK

TWIST PULL UPS

S/L BOX

JUMPS

DB FLY

MB 3 TAP

PASS

6 WAY PLATE

WORKOUT

LEG RAISE

TO HIP UP

BENTOVER

BB ROW

4 WAY

PLANK

BB STEP UPS DIPS

BB S/L

SQUAT

DB

INCLINE

BEN PRESS

HAMSTRING

SLIDER

DECLINE MB

SIT UPS

3 WAY DB

SHOULDER AB ROLL

BENTOVER

BB ROW





12 10 2 x 8 Repeat 10 10 8 8 8 10 10 10 10 10

4 4 4 4 4 10 10 10 10 10 10 10

4

20 20 20 6 6 6 12 12 12

12 12 12 5 5 5 5 10 10 10

10 10 10 12 12 12 12 12 12 12

15 15 15 20 20 20 10 10 8 8

3 3 3 3 3 12 12 12 15 15 15 15

3 EACH LEG

8 8 8 15 15 15 15 10 10 10

15 15 15 12 12 12

12 12 12 12 12 12 12 12 12 12

S

U

P

E

R

S

E

T


ALT DB

BENCH

PRESS

BACK

SQUAT

DB SQUAT

JUMP

MB

SIT UP

DB SQUAT

JUMP/ PRESS RDL

3-Jun3-Jun3-Jun3-Jun 5-Jun5-Jun5-Jun5-Jun 7-Jun7-Jun7-Jun7-Jun

POWER

CLEAN SPLIT JERK

HANG

CLEAN TO

PUSH PRESS

S

U

P

E

R

S

E

T

S

U

P

E

R

S

E

T

S

U

P

E

R

S

E

T

S/L BOX

JUMPS

SIDE

PLANK

TWIST PULL UPS

BB STEP UPS DIPS

DB

BENCH

INCLINE

BEN PRESS

HAMSTRING

SLIDER

DECLINE MB

SIT UPS

PULL UPS

BB

SHOULDER

PRESS

BB

SHOULDER

SHRUGS

S

U

P

E

R

S

E

T

S

U

P

E

R

S

E

T

3 WAY DB

SHOULDER AB ROLL

BENTOVER

BB ROW

DB FLY

MB 3 TAP

PASS

6 WAY PLATE

WORKOUT

LEG RAISE

TO HIP UP

BENTOVER

BB ROW

4 WAY

PLANK

S

U

P

E

R

S

E

T

90 Seconds per Side 3 Sets.





2 x 6 2 x 4 2 x 6 4 5 5 5 5 5 2 x 5 2 x 4 3 x 2

5 5 5 3 3 3 3 10 10 10

3 3 3

25 25 25 3 3 3 3 8 8 8

8 8 8 5 5 5 5 6 6 6

EACH LEG

4 4 4 4 6 6 6 6 2 x 8 2 x 4 2 x 8 4

6 6 6 6 8 8 8 8 6 4 6 4

7 7 7 7 7 12 12 12 15 15 15

EACH LEG

4 x 6 12 12 12 10 10 10 10

15 15 15 15 6 6 6 6

8 8 8 12 12 12 12 8 8 8 8

BENCH

PRESS

BACK

SQUAT

DB SQUAT

JUMP



POWER

CLEAN SPLIT JERK

HANG

CLEAN TO

PUSH PRESS

S

U

P

E

R

S

E

T

BB STEP UPS DIPS

BB S/L

SQUAT

DB

INCLINE

BEN PRESS

HAMSTRING

SLIDER

DECLINE MB

SIT UPS

S/L BOX

JUMPS

SIDE

PLANK

TWIST PULL UPS

PULL UPS

BB

SHOULDER

PRESS

BB

SHOULDER

SHRUGS

S

U

P

E

R

S

E

T

S

U

P

E

R

S

E

T

MB

SIT UP

FRONT

SQUAT RDL

S

U

P

E

R

S

E

T

DB FLY

MB 3 TAP

PASS

6 WAY PLATE

WORKOUT

LEG RAISE

TO HIP UP

BENTOVER

BB ROW

4 WAY

PLANK

3 WAY DB

SHOULDER AB ROLL

BENTOVER

BB ROW

S

U

P

E

R

S

E

T

S

U

P

E

R

S

E

T

S

U

P

E

R

S

E

T






4 4 4 3 x 2 2 x 4 4 x 2 2 x 3 2 x 2 3 2

3 3 3 3 3 2 2 2 2 8 8 8

25 25 25 2 2 2 2 25 25 25

10 10 10 10 5 5 5 5 5 5 5

5 5 5 4 4 4 4 4 8 8 8 8

8 8 8 5 5 5 4 4 4 4

3 3 3 3 12 12 12 20 20 20

2 2 2 EACH LEG

5 5 5 12 12 12 6 6 6 6

15 15 15 12 12 12 12

8 8 8 15 15 15 8 8 8 8

S/L BOX

JUMPS

SIDE

PLANK

TWIST PULL UPS

PULL UPS

BB

SHOULDER

PRESS

BB

SHOULDER

SHRUGS

S

U

P

E

R

S

E

T

S

U

P

E

R

S

E

T

DB SQUAT

JUMP

MB

SIT UP

DB SQUAT

JUMP/ PRESS SB V ROLLER

ALT DB

BENCH

PRESS

BACK

SQUAT

AB ROLL

BENTOVER

BB ROW

S

U

P

E

R

S

E

T

S

U

P

E

R

S

E

T

S

U

P

E

R

S

E

T



POWER

CLEAN SPLIT JERK

HANG

CLEAN TO

PUSH PRESS

S

U

P

E

R

S

E

T

S

U

P

E

R

S

E

T

3 WAY DB

SHOULDER

DB FLY

MB 3 TAP

PASS

6 WAY PLATE

WORKOUT

LEG RAISE

TO HIP UP

BENTOVER

BB ROW

4 WAY

PLANK

BB STEP UPS DIPS

SB/DB

BENCH

INCLINE

BEN PRESS

HAMSTRING

SLIDER

DECLINE MB

SIT UPS






12 8 12

20 20 20

12 12 12

10 10 10

25 25 25

12 6 12

8 10 8

15 15 15

12 12 12

EACH LEG EACH LEG EACH LEG

WIDE GRIP

BENCH

PRESS

DB

BENCH

PRESS

WIDE GRIP

BENCH

PRESS

MB SIT UPS MB SIT UPS MB SIT UPS

CIRCUIT TRAINING 5 SETS

3 MINUTE REST BETWEEN SETS





DOUBLE

CRUNCH

DOUBLE

CRUNCH

DOUBLE

CRUNCH

DEAD LIFT DEAD LIFT DEAD LIFT

DB LUNGES

DB

SHOULDER

PRESS

DB

SHOULDER

PRESS

DB

SHOULDER

PRESS

DB LUNGES DB LUNGES

HAMSTRING

SLIDER

HAMSTRING

SLIDER

HAMSTRING

SLIDER

PULL UPS PULL UPS PULL UPS

LEG RAISE LEG RAISE LEG RAISE







2 x 5 2 x 3 3 x 1 5 5 5 5

8 8 8 8 8 8 2 x 5 2 x 3 2 x 5 2 x 3

30 30 30 30 20 8 8 8

10 10 10 10 12 7 7 7 7

8 8 8 8 10 10 10 8 8 5

12 12 12 12 25

10 10 10 12 8 8 8 8

10 10 10 8 15 15 15 15

15 15 15 15 12 12 12

5 MINUTES TOTAL TIME 12 60 TOTAL REPS

EACH LEG


S

U

P

E

R

S

E

T

S

U

P

E

R

S

E

T

S

U

P

E

R

S

E

T

S

U

P

E

R

S

E

T

3 WAY DB

SHOULDER PULL UPS DIPS

LEG RAISE

TO HIP UP LEG RAISE AB ROLL

S/L CURLS

DOUBLE

CRUNCH

4 WAY

PLANK

DB

INCLINE

BEN PRESS DEAD LIFT


1-Jul1-Jul1-Jul1-Jul 3-Jul3-Jul3-Jul3-Jul 5-Jul5-Jul5-Jul5-Jul

POWER

CLEAN

FRONT

SQUAT TO

SPLIT JERK



BB

STEP UPS DB LUNGES

SIDE

PLANK

TWIST

PULL UPS

DB

SHOULDER

PRESS

CLOSE GRIP

BENCH

PRESS

BENCH

PRESS

CLOSE GRIP

BENCH

PRESS

BACK

SQUAT

MB

SIT UP MB SIT UPS

BB BENT

OVER ROW

BB

SHOULDER

SHRUGS

350 LB

BB HOLD

HAMSTRING

SLIDER

BICEP

CURLS





8 6 8

20 20 20

12 12 12

10 10 10

25 25 25

12 12 12

8 8 8

15 15 15

12 12 12




DB

SHOULDER

PRESS

DB

SHOULDER

PRESS

DB

SHOULDER

PRESS

WIDE GRIP

BENCH

PRESS

DB

BENCH

PRESS

CLOSE GRIP

BENCH

PRESS








DB LUNGES DB LUNGES DB LUNGES



DOUBLE

CRUNCH

DOUBLE

CRUNCH

DOUBLE

CRUNCH


HAMSTRING

SLIDER

HAMSTRING

SLIDER

HAMSTRING

SLIDER





12 10 2 x 8 Repeat 8 8 8 8 8 2 x 10 2 x 8 2 x 10

5 4 3 Repeat 8 8 8 8 4 4 4 4 4

4

20 20 20 6 6 6 20 20

12 12 12 7 7 7 10 10 10

10 10 10 15 15 15 10 8 2 x 6 Repeat

15 15 15 20 20 20 12 12 12

8 6 4 Repeat 15 15 15 15 15 15

EACH LEG

10 10 10 12 12 12 12 12 12

20 20 20 12 12 12

15 15 15 15 12 12 12 12 8 8 8 8

DB FLY

S

U

P

E

R

S

E

T

MB 3 TAP

PASS

6 WAY PLATE

WORKOUT

LEG RAISE

TO HIP UP

BENTOVER

BB ROW

4 WAY

PLANK


3 WAY DB

SHOULDER AB ROLL

BENTOVER

BB ROW

PULL UPS

S

U

P

E

R

S

E

T

BB

SHOULDER

PRESS

BB

SHOULDER

SHRUGS

BB STEP UPS DIPS

S

U

P

E

R

S

E

T

CLOSE

GRIP

BENCH

S

U

P

E

R

S

E

T

INCLINE

BEN PRESS

HAMSTRING

SLIDER

DECLINE MB

SIT UPS



POWER

CLEAN SPLIT JERK

HANG

CLEAN TO

PUSH PRESS

ALT DB

BENCH

PRESS

BACK

SQUAT

S

U

P

E

R

S

E

T

FRONT

SQUAT

MB

SIT UP

S

U

P

E

R

S

E

T

DB SQUAT

JUMP/ PRESS AB ROLLER

S

U

P

E

R

S

E

T

S/L BOX

JUMPS

SIDE

PLANK

TWIST PULL UPS





6 6 6

20 20 20

12 12 12

10 10 10

25 25 25

12 12 12

8 8 8

15 15 15

12 12 12



HAMSTRING

SLIDER

HAMSTRING

SLIDER

HAMSTRING

SLIDER

DOUBLE

CRUNCH

DOUBLE

CRUNCH

DOUBLE

CRUNCH





DB

SHOULDER

PRESS

DB

SHOULDER

PRESS

DB

SHOULDER

PRESS









DB

BENCH

PRESS

DB

BENCH

PRESS

DB

BENCH

PRESS





4 4 4 3 x 2 2 x 4 4 x 2 2 x 3 2 x 2 3 2

3 3 3 3 3 4 x 2 8 8 8

3

25 25 25 4 x 2 25 25 25

10 10 10 10 7 7 7 7 5 5 5

5 5 5 4 4 4 4 4 8 8 8 8

8 8 8 5 5 5 4 4 4 4

3 3 3 3 15 15 15 20 20 20

5 5 5 12 12 12 6 6 6 6

15 15 15 8 8 8 8

8 8 8 20 20 20 12 12 123 WAY DB

SHOULDER AB ROLL

BENTOVER

BB ROW

DB FLY

S

U

P

E

R

S

E

T

MB 3 TAP

PASS

6 WAY PLATE

WORKOUT

LEG RAISE

TO HIP UP

BENTOVER

BB ROW

4 WAY

PLANK


S

U

P

E

R

S

E

T

S/L BOX

JUMPS

SIDE

PLANK

TWIST PULL UPS

WEIGHTED

PULL UPS

S

U

P

E

R

S

E

T

BB

SHOULDER

PRESS

BB

SHOULDER

SHRUGS

BB STEP UPS DIPS

S

U

P

E

R

S

E

T

DB

BENCH

S

U

P

E

R

S

E

T

DB

INCLINE

BEN PRESS

HAMSTRING

SLIDER

DECLINE MB

SIT UPS

POWER

CLEAN SPLIT JERK

HANG

CLEAN TO

PUSH PRESS

BENCH

PRESS

BACK

SQUAT

S

U

P

E

R

S

E

T

DB SQUAT

JUMP

MB

SIT UP

S

U

P

E

R

S

E

T

FRONT

SQUAT

DOUBLE

CRUNCH


29-Jul29-Jul29-Jul29-Jul 31-Jul31-Jul31-Jul31-Jul 2-Aug2-Aug2-Aug2-Aug





6 6 6

20 20 20

12 12 12

10 10 10

25 25 25

12 12 12

8 8 8

15 15 15

12 12 12



HAMSTRING

SLIDER

HAMSTRING

SLIDER

HAMSTRING

SLIDER

DOUBLE

CRUNCH

DOUBLE

CRUNCH

DOUBLE

CRUNCH





DB

SHOULDER

PRESS

DB

SHOULDER

PRESS

DB

SHOULDER

PRESS


5-Aug5-Aug5-Aug5-Aug 7-Aug7-Aug7-Aug7-Aug 9-Aug9-Aug9-Aug9-Aug







DB

BENCH

PRESS

DB

BENCH

PRESS

DB

BENCH

PRESS

DB CONDITIONING DRILLSDB CONDITIONING DRILLSDB CONDITIONING DRILLSDB CONDITIONING DRILLS

Rep 1

Rep 2

Rep 3

Rep 4

Rep 6

Rep 7

Rep 8

Rep 10

Rep 5

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

CFT/LCFT/R180/R180/L

AP/RAP/L

PT/RPT/L

90/R90/L

45/R45/L

BP

BP:45:90:PT:AP:180:CFT:

Back Pedal on a line for 20 yardsBack Pedal 10 yards, then break at a 45 degrees angle downhill. (Right/Left)Back Pedal 10 yards, then break at a 90 degrees angle for 10 yards. (Right/Left)Back Pedal 10 yards, then break to the Post and burst for 10 yards. (Right/Left)Back Pedal 5 yards, then Angle Pedal one step for 20 yards. (Right/Left)Back Pedal 10 yards, then turn 180 degrees on a line and burst 10 yards. (Right/Left)Back Pedal 10 yards, then break to the Post for 5 yards, the Center Field Turn and burst for 5 yards. (Right/Left)

BP

BP

BP

BP

BP

PT/R

AP/L

45/R

CFT/R

90/L

180/R

PT/L

90/R

45/R

PT/R

PT/R

PT/R

PT/R PT/R

AP/L

AP/L

45/R

45/R

45/R

45/R

CFT/R

CFT/R

CFT/R

90/L

90/L

90/L

90/L

90/L

180/R

180/R

180/R

180/R

180/R

PT/L

PT/L

PT/L

PT/L

PT/L

90/R

90/R

90/R

180/L

180/L

180/L

180/L

180/R

AP/R

AP/R

AP/R45/L

45/L

45/L

CFT/L

CFT/L

CFT/L

Rep 9

Rep 1

Rep 2

Rep 3

Rep 4

Rep 6

Rep 7

Rep 8

Rep 10

Rep 5


Rep 9

LINEBACKERS LINEBACKERS LINEBACKERS LINEBACKERS

CONDITIONING DRILLSCONDITIONING DRILLSCONDITIONING DRILLSCONDITIONING DRILLS

COSH/RCOSH/L

COBP/RCOBP/L

5W/R5W/L

SHB/RSHB/L

45COBP40

FACE

40BP:45CO:SHB:5W:COBP:COSH:

40 yard dash.Back Pedal 20 yards.Crossover run for 5 yards, plant redirect Crossover run for 5 yards, repeat for 20 yards.Shuffle 5 yards, turn and burst for 5 yards, repeat for 20 yards. (Right/Left)Crossover run for 5 yards, plant and burst downhill for 5 yards, Repeat. (Right/Left)Crossover run for 10 yards, Back Pedal 5 yards, plant and sprint 15 yards. (Right/Left)Crossover run for 10 yards, take 3 shuffles, sprint 10 yards. (Right/Left)

SHB/L

SHB/L

SHB/L

SHB/L

SHB/R

SHB/R

SHB/R

SHB/R

5W/R

5W/R

5W/R

5W/R

5W/R

5W/L

5W/L

5W/L

5W/L

5W/L

COBP/R

COBP/R

COBP/R

COBP/R

COBP/R

COBP/L

COBP/L

COBP/L

COBP/L

COBP/L

COBP/L

COSH/L

COSH/L

COSH/L

COSH/L

COSH/L

COSH/L

COSH/R

COSH/R

COSH/R

COSH/R

COSH/R

COSH/R

BP

BP BP

40

40

40

40

40

40

40

40

40

45CO

45CO

45CO

45CO

45CO

45CO

45CO

Rep 1

Rep 2

Rep 3

Rep 4

Rep 6

Rep 7

Rep 8

Rep 10

Rep 5


Rep 9

D-LINE CONDITIONING DRILLSD-LINE CONDITIONING DRILLSD-LINE CONDITIONING DRILLSD-LINE CONDITIONING DRILLS

HOOP/RHOOP/L

90/R90/L

PR/RPR/L

RD20

RHLH

LHRH

CHD/RCHD/L

RHLH

ALL FROM 3 PT STANCE.

PR/L

20

HOOP/L

RD

HOOP/L

CHD/L

20

HOOP/R

PR/R

90/L PR/L

PR/L

PR/L

20

20

20

20

20

20

20

20

20

20

HOOP/L

HOOP/L

HOOP/L

HOOP/L

HOOP/L

RD

RD

RD

RD

RD

RD

RD

CHD/L

CHD/L

HOOP/R

HOOP/R

HOOP/R

HOOP/R

HOOP/R

PR/R PR/R

PR/R

PR/R

90/L

90/L 90/L

90/L

90/L

90/R

90/R

90/R

90/R

CHD/R

CHD/R

CHD/R

CHD/R

CHD/R

20:RD:PR:90:CHD:

HOOP:

LH:RH:

20 yards dash.Burst out 5 yards, Redirect and burst 5 yards.Pass Rush, Burst out 5 yards, turn corner to QB for 5 yards, then redirect and sprint 10 yards. (Right/Left)Burst out 10 yards, Redirect at a 90 degrees and sprint 10 yards. (Right/Left)Burst out 5 yards, change direction and burst at a 90 degrees for 5 yards, Redirect and burst 10 yards. (Right/Left)Sprint a 5 x 5 yard circle, when the circle is complete sprint 10 yards.(Left turn-Left hand stance. Right turn-Right hand stance)Left Hand StanceRight Hand Stance

Rep 1

Rep 2

Rep 3

Rep 4

Rep 6

Rep 7

Rep 8

Rep 10

Rep 5


Rep 9

QB CONDITIONING DRILLSQB CONDITIONING DRILLSQB CONDITIONING DRILLSQB CONDITIONING DRILLS

305 ST/AN/LN/RAC/LAC/R5/L5/R3/L3/R

3:5:AC/R:AC/L:N/R:N/L:5 ST/A:30:

3 Step Drop and Throw, sprint thru line. (Throw Right/Left)5 Step Drop and Throw, sprint thru line. (Throw Right/Left)5 Step Drop avoid contact right, avoid contact left, throw left, sprint thru line.5 Step Drop avoid contact left, avoid contact right, throw right, sprint thru line.Fake hand off to the right, naked boot to left, throw left, sprint thru line.Fake hand off to the left, naked boot to right, throw right, sprint thru line.5 Step Drop, avoid right and left, 5 Step Drop, avoid left and right, 5 Step Drop, throw, sprint thru line.30 yards dash.

3/R

N/L

AC/R

5 ST/A

5/L

AC/L

N/R

30

5/R

3/L

3/R

3/R

3/R 3/R

3/R

N/L

N/L

N/L

N/L

N/L

AC/R

AC/R

AC/R

AC/R

AC/R

5 ST/A

5 ST/A

5 ST/A

5 ST/A

5 ST/A

5 ST/A

5/L 5/L

5/L

5/L

5/L

AC/L AC/L

AC/L

AC/L

AC/L

N/R

N/R

N/R

N/R

N/R30

30

30

30

30

5/R

5/R

5/R

5/R

5/R

3/L

3/L

3/L

3/L

Rep 1

Rep 2

Rep 3

Rep 4

Rep 6

Rep 7

Rep 8

Rep 10

Rep 5


Rep 9

SC/RSC/L

PS/RPS/L

DP/RDP/L

KP/RKP/L

DRZN/RZN/L

20

O-LINE CONDITIONING DRILLSO-LINE CONDITIONING DRILLSO-LINE CONDITIONING DRILLSO-LINE CONDITIONING DRILLS

20:ZN:DR:KP:DP:PS:SC:

20 yard dash.Zone Block. Lateral step playside. 2nd step upfield, sprint 5 yards, touch the line and sprint back. (Right/Left)Drive Block. Burst out of stance 5 yards, touch line and sprint back.Kick out Pull. Point playside toe down the line. burst 5 yards, then turn upfield and sprint 10 yards. (Right/Left)Deep Pull. Bucket step playside, gain depth up to 2 yards, turn hips up field and sprint 10 yards. (Right/Left)Pass Set. Deep set for 5 yards, then sprint 10 yards pass the LOS. (Right/Left)Screen. Pass set for 3 yards, sprint 10 yards at 45 degrees, then sprint up field 10 yards. (Right/Left)

20

ZN/R

PS/L

KP/R

SC/L

DP/R

DR

DP/L

ZN/L

PS/R

20

20

20

20

20

20

20

20

ZN/R

ZN/R

ZN/R

ZN/R

PS/L

PS/L

PS/L

PS/L

PS/L

KP/R

KP/R

SC/L

SC/L

DP/R

DP/R

DP/R

DP/R

DP/R

DR

DR

DR

DR

DR

DP/L

DP/L

DP/L

ZN/L

ZN/L

ZN/L

PS/R PS/R

PS/R

PS/R PS/R

KP/L

KP/L

KP/L

KP/L

SC/R

SC/R

SC/R

SC/R

Rep 1

Rep 2

Rep 3

Rep 4

Rep 6

Rep 7

Rep 8

Rep 10

Rep 5


Rep 9

40CTR/LCTR/RZN/RZN/L

SW/R

AN/R

SC/RSC/L

AN/L

SW/L

RB CONDITIONING DRILLSRB CONDITIONING DRILLSRB CONDITIONING DRILLSRB CONDITIONING DRILLS

40:SW:AN:

SC:

ZN:CTR:

SC/L

40

ZN/R

SW/R

CTR/L

AN/R

SC/R

40

ZN/L

SW/L

SC/L

SC/L

SC/L

SC/L40

40

40

40

40

40

40

ZN/R

ZN/R

ZN/R

ZN/R

SW/R

SW/R

SW/R

SW/R

CTR/L

CTR/L

CTR/L

CTR/L

AN/R

AN/R

AN/R

AN/R

AN/R

SC/R

SC/R

SC/R

SC/R

SC/R

ZN/L

ZN/L

ZN/L

SW/L

SW/L

SW/L

SW/L

AN/L

AN/L

AN/L

AN/L

AN/L

CTR/R

CTR/R CTR/R

CTR/R

40

40 yards dash.Open hips and burst 10 yards on Swing route, catch ball, then burst up the field 10 yards pass LOS. (Right/Left)Burst to LOS at 45 degree angle, plant on outside foot, redirect inside at 45 degree angle, catch ball, burst up the field for 10 yards. (Right/Left)Burst straight ahead to LOS, turn around shuffle outside for 3 steps, catch ball, then sprint up the field for 10 yards. (Right/Left)Take a lateral step, second step down hill, take hand off, burst to LOS, then sprint 10 yards pass LOS. (Right/Left)Counter. Take a side step. point in opposite direction, take hand off, sprint to LOS at 45 degees, then burst up field for 10 yards. (Right/Left)

Rep 1

Rep 2

Rep 3

Rep 4

Rep 6

Rep 7

Rep 8

Rep 10

Rep 5

Rep 9

OUTSIDE WR OUTSIDE WR OUTSIDE WR OUTSIDE WR


RIGHTLEFT

QOHT

IN

SL

DODG

CL

PT

PCGO

INHT

QO

SL

DGCLDO

PT

GOPC

HT:IN:QO:SL:DG:CL:DO:PT:PC:GO:

5 yard Hitch route, catch ball, and sprint up field.5 yard In route, catch ball, and sprint up field.5 yard Quick Out route, catch ball, and sprint up field.5 yard Slant route, catch ball, and sprint up field.12-14 yard Dig route, catch ball, and sprint up field.12-14 yard Curl route, catch ball, and sprint up field.12-14 yard Deep Out route, catch ball, and sprint up field.Sprint 10-12 yards up field, then break to the Post, catch ball, and burst up field.Sprint 10-12 yards up field, then break 3 step to Post, then break to Corner, catch ball, sprint up field.25 yard Go route.

Set 1 RT Set 2 LT Set 3 RT Set 4 LT Set 5 RT Set 6 LT

QO

SL

CL

PC

HT

IN

DG

PT

GO

DO

QO

QO

QO QO

QO

SL

SL

SL

SL

SL

CL

CL

CL

CL

CL

PC

HT

IN

PT

GO

DOPC

PC

PC

PC

HT

HT

HT

HT

IN

IN

IN

IN

DG

DG

DG

DG

PT

PT

PT

PT

GO

GO

GO

GO

DO

DO

DO

DO

DG

Rep 1

Rep 2

Rep 3

Rep 4

Rep 6

Rep 7

Rep 8

Rep 10

Rep 5

Rep 9

BB

AR

WH

QOOP

CN

GO

HTSL

MD

IN

HTSL

OPQO

BB

WHCN

GO

IN

RIGHTLEFT

INSIDE WR INSIDE WR INSIDE WR INSIDE WR


BB/MD:

AR:WH:SL:HT:OP:QO:IN:CN:GO:

Bubble screen, catch ball, sprint up the field.(MD-FOR TE) Sprint directly over the football 6-8 yards, catch ball, burst up field.Aim 3 yards to the sideline, catch ball, sprint up field.Wheel. Aim 3 yards to the sideline, turn up sideline, catch ball, burst up field.1 step Slant, catch ball, sprint up field.5 yard Hitch route, catch ball, sprint up field.5 yards Option route, catch ball, sprint up field.5 yards Quick Out route, catch ball, sprint up field.10 yard In route, catch ball, sprint up field.10 yard Corner route, catch ball, burst up field.25 yard Go route, catch ball, burst up field.

Set 1 RT Set 2 LT Set 3 RT Set 4 LT Set 5 RT Set 6 LT

AR

OP

QO

CN

GO

HT

SL

WH

BB/MD

IN

AR

OP

QO

CN

GO

HT

SL

WH

BB/MD

IN

GO

CN

HT

SL

AR

BB/MD

IN

OP

QO

WH

GO

CN

HT

SL

AR

BB/MD

IN

OP

QO

WHGO

GO

CN

CN

HT

HT

SL

SL

AR

AR

BB/MD

BB/MD

IN

IN

OP

OP

QO

QO

WH

WH

Start Start Start Start

Start

Start

Start Start

1 1 1 1

1

1

1 1

2 2 2 2

2

2 2 2

3 3 3 3

3

3 3 3

4 4 4 4 4

4 4 4

5 5 5 5 5

5

5 5

6 6 6 6

6

6 6 6

87

7

8

Box Jumps Depth Jumps

DCBA

HGF

E

5 DOT DRILL

5 DOT DRILL PROGRESSION:1 CYCLE EQUALS 1 REPTWO FEET/RT FOOT/LT FOOT- 1 SET

WEIGHTED BOX STEP UPS:-STEP ON BOX W/ RT, DRIVE LT KNEE UP-ALT. LEGS EACH REP.-STARTING WEIGHTS (95,115, or 135)

J

L R

L R

L R

L R LR

LR

Start

L R

L R LR

1 1 1 1

2 2 223 3 3 3

4 44 4

I

DCBA

HGFE

KJI

xxx

xxxx

xxxx

SP

CR

BP

SP

SP

SP

SP

SPSP

SH SH

CR

CR

SPSP

SP

SP

CR

BP BP

CR

SP

SP

SH

SH

SH

SH

SH

SH

SP

SP

CR

CR

REMINDERS:-GO IN DIRECTION OF DIAGRAM, THEN GO OPPOSITE DIRECTION.

-BURST AT EVERY CHANGE OF DIRECTION.

LEGEND:SP-SPRINTBP-BACK PEDALSH-SHUFFLECR-CROSS OVER RUN

SP

SP

SP

SP

SP

SP

SPSP

SH

SH

SH

SH

SH

BP

CR CR

Contact Info: Coach Battle Cell: 320-491-4603 Email: …€¦ · Barbell Shrugs:Barbell Shrugs:...

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Transcript of Contact Info: Coach Battle Cell: 320-491-4603 Email: …€¦ · Barbell Shrugs:Barbell Shrugs:...