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Otterbein Football Lifts Defined
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Transcript of Otterbein Football Lifts Defined
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Dynamic Warm Up
Butt Kicks- Good running posture, Chest over toes, Arms
pumping. Heel of foot should touch the hamstring. Not a
race, get as many reps as possible.
High Knees Good running posture, Chest over toes, Arms
pumping. Bring knees to at least bellybutton height. Not a
race, get as many reps as possible.
Exaggerated Cariocaes Begin in normal football stance.
Cross right knee up and over to your left elbow
Power Skips - Similar to normal skipping, Key is exploding
up in the air. Get as high as possible
Pawing- Similar to high knees form running, when
knee is belly button level, snap the leg down.
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Dynamic Warm Up
Robot Kicks (straight) - Keeping the leg straight, hold arms
straight out, kick leg straight up
B-Skip- two successive skips on each foot- rapidly- use paper
running mechanics.
Robot Kicks (Cross over) - Same as Straight leg Robot Kicks
except you bring leg to opposite hand, brining the leg across
the body.
Hip Swings - Standing on one leg, swing opposite leg across
the body. Keep leg straight, bring leg across the body and
then back, getting the leg as high as you can, at both ends of
the swing.
Prancing- Legs straight, lean forward, running on the
balls of your feet.
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Dynamic Warm Up
Butt Bumpers - Stand back to back with partner, do not
touch. Partner A holds weight overhead as Partner B reaches
up backwards to grab it. Partner B now brings weight down
and places weight between legs. Partner A reaches though
and grab weight from Pa
MB Rots- With a partner stand back to back with partner,
partner A holds 10 lbs weight, on his signal he rotates his
trunk to pass the weight to partner B, repeat process. Keep as
straight as possible. (Done Quickly)
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Dynamic Warm Up
Worlds Greatest #1- Begin with legs straight and hands on
the floor. Walk out hands so that body is parallel with
ground, hands out in front of head. Keep hands set, walk feet
up to hands, keeping legs straight, Repeat Process.
Worlds Greatest #2- Begin with forward lunge, then bring
elbow of the same arm down to the instep of your foot. Place
both hands on the floor, keeping both feet set, straight your
right leg. Repeat Process-> Stretch, not a race.
Lumbar Extenstions (Press Ups) - Lie on the ground in good
push-up position. Press up off the ground but keep hips
down. Then lower body back to the ground. Look at ceiling
when up position. Lock out arms, stretching the back. Keypoints- Keep hips o
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Dynamic Warm Up
Forward Lunge + Twist - Begin with a forward lunge with
right leg, while in lunge position twist upper body towards
lunged leg(Rt) Keep upper body straight. Bring upper body
back to original position and stand up.(Repeat with left side)
Deep Lateral Lunges - Begin with a lateral lunge, slide body
back to middle and come up.
Straight Leg Knee Rocks - Begin with back flat on floor,
arms out to the side palms down. Raise legs in air so thatthey are perpendicular to the floor. Lower legs to the left
side, while keeping feet together. Do not touch the ground,
hold for 3 count
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Dynamic Warm Up
Knee to Chest into World Greatest #2 - Standing, raise right
knee to chest, holds for 5 count, then proceed, into WG #2,Repeat.
Scorpions - Lie face down, arms straight , palms down.
Keeping chest on the floor, bring right foot to your left hand.
Hold for three count. Roll hips to bring left foot to right
hand. Hold for 3 count. Repeat Process.
Gastroc/Soleus Stretch - Begin in the up push up position,
cross right leg over left. Toe raise in push-up position.
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Dynamic Warm Up
RR Shuffling Do not touch heels, Do not cross over feet.
Emphasis is on speed!
Inversion Hamstring stretch into WG #1- Begin by standing
on one leg(Rt). Bend at waist with both arms out. Hold for a
5 count, continue into WG #1, but keep raised leg off ground
until you begin walking your feet towards your hands.
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Foot Speed Quickness
Straight Ahead Speed
Dots - S - Start with both feet in the middle 1 - Bring Right
Foot to the Rt Upper dot, then Left Foot to the Lt Upper dot
2 - Bring both feet back to the middle 3 - Bring Rt. Ft. to the
bottom Rt. Dot, then Lt. Ft. to the bottom Lt. Dot 4 - Bring
bot
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Foot Speed Quickness
Straight Ahead Speed
Quickies
Forward - Address the box by facing it and
positioning feet in the middle of the box at ground
level. Quickly jump up on box and back down toground rapidly. Once feet touch box, jump off. Once
feet touch the ground jump back up on box. Emphasis
here
Lean - Fall - Run - Partner A stands and faces Partner B.Partner B leans into Partner A keeping his feet planted.
Partner A will hold Partner B is this suspended state for about
5 seconds, at which time Partner A lets go of Partner B.
Partner B must d
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Foot Speed Quickness
Straight Ahead Speed
Partner Resistance Races - Partner A turns and faces Partner
B. Partner A places his hands on the shoulders or chest of
Partner B. On someone's count Partner B will attempt to run
full speed as Partner A gives resistance. At a predetermined
mark (usual
Quickies
Forward - Address the box by facing it and
positioning feet in the middle of the box at ground
level. Quickly jump up on box and back down to
ground rapidly. Once feet touch box, jump off. Once
feet touch the ground jump back up on box. Emphasis
here
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Foot Speed Quickness
Straight Ahead Speed
Skaters + Sprint
Skaters - Begin on your right foot -> Explode laterally and
land on your left foot. Be sure to get heighth and width as
you go laterally. Land softly on the balls of your feet.
Repeat. (A sprint can be added at the completion of a set of
skaters)
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Lateral Speed Agility
Quickies
Forward - Address the box by facing it and
positioning feet in the middle of the box at groundlevel. Quickly jump up on box and back down to
ground rapidly. Once feet touch box, jump off. Once
feet touch the ground jump back up on box. Emphasis
here
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(RNT) Reactive Neuromuscular Training
Sagittal - Address the box in such a way that the foot that
you are standing on is perpendicular to the box. (In otherwords = make sure that you are facing the box.) Jump up
onto the box using a single leg. Be sure to land quietly on
both the box and t
Transverse - Similar to the transverse lunge. Position your
foot so that your heel is at the corner of the box. As you
jump you must rotate 110-120 degrees in order to land on the
box. Jump up onto the box using a single leg. Be sure to
land quietly o
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(RNT) Reactive Neuromuscular Training
Skaters - Begin on your right foot -> Explode laterally and
land on your left foot. Be sure to get heighth and width as
you go laterally. Land softly on the balls of your feet.
Repeat. (A sprint can be added at the completion of a set ofskaters)
Scissor Jumps - begin in a front lunge position. Explode up
into the air. Before touching back on the ground switch the
position of your legs (If you started with right leg forward,
you should have your left leg forward when you land.)
Continue to alte
Frontal - Standing next to the box so that your foot is parallel
with the step. Jump up onto the box using a single leg. Be
sure to land quietly on both the box and the ground. Once
you land on the box go immediately into a single leg squat.
Then jump
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(RNT) Reactive Neuromuscular Training
Skaters + Sprint
Repeated Long Jumps - a series of long jumps done in
succession. No waiting in between jumps, one right after
another. Work on explosion up and out. Quiet landings on
the balls of your feet.
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(SET) Stabilization Equivalent Training
(Alternate Arm)Single Arm Dumbell Chest Press w/Physio
Ball - Shoulders on Physio ball, feet planted on the floor,
keep hips up making the body parallel with floor. Start with
weight in the air, bring left arm down to chest and press up.
Pause- Repeat -
Birddogs/Quadruped Opposites - Start in the up Push-Up
Position. Raise your right arm and left leg off the ground.
Use only your left arm and right leg to balance yourself.
Hold for a 2 count. Repeat process alternating arms and legs
(ex. Left arm and
Bodyweight Lateral Lunge with Physio ball- Stand on one
leg, free leg should be placed on top of the physio ball. As
you squat straight down, roll physio ball out to the side,
should feel stretch in groin of leg on physio ball. As you rise
up from squat
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(SET) Stabilization Equivalent Training
Front
Lateral
Lunge Series - Done using either bodyweight or dumbells
Lawnmower Pulls - Position yourself in a staggered stance,
grip the handle with your opposite leg closest to the base of
the machine. Keep your chest closed and parallel to the base
of the machine. In an explosive movement pull the weight
back using you
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(SET) Stabilization Equivalent Training
MB Low/Hi - Start in the squatting position holding a weight
outside of your body's frame. In an explosive movement raise
the weight up and over to the side. Be sure to fully extend
your arms and legs and rotate your trunk as you move theweight up thro
(Non-Alt)Dumbell Chest Press on Physio ball- Shoulders onPhysio ball, feet planted on the floor, keep hips up making
the body parallel with floor. Start with both weights in the
air, bring left arm down to chest and press up. Pause- Repeat
with right a
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(SET) Stabilization Equivalent Training
Non-Alt Push-ups on Physioball - Place your feet on the end
of a bench. Place your hands on either side of a physio ball.
Emphasis is on balance and stability.
Pushups plus on Medicine Ball - Place hands on equal size
medicine balls, perform push-ups keeping body stable. Can
be preformed with feet on the ground or elevated.
Push-ups+ w/Rotating 10#'s or 15#'s- Begin in the up push-
up position, have a 10 lbs plate or dumb bell on the floor
between hands. Do a push-up, once back in the up position,
grab the weight with right hand and while keeping left one
on the ground rota
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(SET) Stabilization Equivalent Training
Sagittal Plane Step-Ups w/Shrug - Address the box with
dumb bells in each hand. Place one foot on top of box, using
this leg- drive your body up onto the box. Don't place second
foot on box - hold it in the up position. Once fully erect on
the box shru
Single Leg/Single Arm Bent over Rows - Standing on one leg
use opposite arm to hold weight. Bend at the waist, keeping
your back as flat as possible. Pull weight up into your body,
maintain body stability. Repeat at an even pace.
Single Arm Dumbell Chest Press w/Physio Ball - Shoulders
on Physio ball, feet planted on the floor, keep hips up making
the body parallel with floor. Start with weight in the air,
bring left arm down to chest and press up. Pause- Repeat -
only use 1 arm
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(SET) Stabilization Equivalent Training
Single Arm Push-ups vs Wall (use small MB) - Medicine Ball
should be lower than shoulder, body should have a slightlean. Body should be at 45 degrees when you are in the down
position (close to the wall).
Single Leg Squats- Stand on one leg, squat down with one
leg, keep upper body up right just as if you were in the squat
racks. Can be done on flat ground or on a Half-roll foam
pad
Split Squats- Select weighted dumb bells, standing on right
leg, elevate left leg on bench. Squat down so that leg is
parallel to ground. Key Point: Do not let knee extend out
over the toe when squatting. Add a shrug after completion of
each squat if re
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(SET) Stabilization Equivalent Training
Straight Bar Bent Over Rows - address the bar with you feet
shoulder width apart, place your hands no more than the
width of you legs. Use a reverse grip to allow for proper
technique (hands grip underneath bar not over the top of it.)
Pick up bar and l
Transverse Plane Lunges - Raise leg up and pivot 120
to 130 degrees in the direction of the raised leg (to
your right if you raise your right leg, etc.) Once you've
pivoted to the correct direction lunge out as if doing a
front lunge. As you come back u
Vertical Pull-up- Done on pull-up bar or in a squat rack.
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(SET) Stabilization Equivalent Training
Windmills - Stand on one leg and bend forward at the waist.
Raise both arms so that they are parallel to the ground. While
keeping your balance, rotate your body so that you arms now
become perpendicular to the ground. Repeat process.
Pronated Grip Supinated Grip
Walking Forward Lunges + Shrug - Hold dumbells in each
hand. Preform a forward lunge, after completion of lunge -
slowly shrug weight up. That is 1 Rep. Continue moving
forward completing the required amount of lunges + shrugs.
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Vertical Pull-up- Done on pull-up bar or in a squat rack.
Pronated Grip Supinated Grip
Straight Leg Deadlift - Grasp barbell from rack or deadlift
Split Squats- Select weighted dumb bells, standing on right
Back Extensions - Position thighs on padded hump. Place
Horizontal Pull-ups - In squat rack, Lay flat on your back,
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Walking Forward Lunges + Shrug - Hold dumbells in each
hand. Preform a forward lunge, after completion of lunge -
slowly shrug weight up. That is 1 Rep. Continue moving
forward completing the required amount of lunges + shrugs.
Lateral Lunge with Weight- Use dumbbells, perform lateral
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Core
Hamstring Curls - Back flat on the floor, feet on PB. Raise
hips off of the ground roll ball into the body. Staying in a
locked position, roll the ball out, stay locked. Drop hips to
ground, Rest, Rep #1, Repeat. Can be done with either on legor two legs.
(DL)Double Leg
(SL)Single Leg
Jackknives Push-up position feet on PB, roll ball into your
body, squeezing the abs.
Mantis- Kneeling down, place hands on PB in front of you.
Roll ball out allowing your body to straighten, pull body back
to starting position.
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Core
Reverse Back Extension- Lie on PB, the ball should be at
your waist. Attempt a handstand and bring over top, forming
a C shape. Careful not to fall over. Key Point: Keep body
under control.
Crunches on PhysioBall
Crunches w/Twist on PhysioBall
Cobras 90/90
Sidelying Oblique Crunches
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Core
Iso-Cobras - Lay flat on your stomach with your arms and
legs spread out. When ready, squeeze your abdominals -
forcing you to arch you back and bring your arms/legs up offthe ground. Hold for a 4 count. Relax and Repeat.
Iso-Abdominals - Lay on stomach with arms underneath you.
Arms should be parrellel with your side, with the bottom of
your fist to the ground. When ready squeeze abdominalstogether, lifting body off the ground. Only point of contact to
the ground should be your amrs and toes. Hold for a 4 count.
Relax and Repeat.
Iso-Obliques - lay on side with arm, placeed perpincular to
you body, underneath you. When ready squeeze abdominals,
lifting body off the ground. The only contact should be your
arm and your foot. Hold for a 4 count. Relax and Repeat.
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Core
Quadruped Opposites - Start in the up Push-Up Position.
Raise your right arm and left leg off the ground. Use onlyyour left arm and right leg to balance yourself. Hold for a 2
count. Repeat process alternating arms and legs (ex. Left arm
and Right leg, Right arm and left leg...etc.)
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Program Categorized
DYNAMIC STRETCH FSQ/SAS
B Skips 50 yard sprint cycle
butt bumpers Box drop into 10 yard sprint
Butt kick Dot Drill w 8 yard sprint
Deep lateral lunge Dot Drills
Exagerated ciarroca Lean Fall Run
Foward lung w/ twist Partner Resistance RunGastroc/Soleus Quickies- Forward
Hi knee form running Quickies w 10 yard sprint
Hip swings Sketers into 10 yard sprint
Inversion hamstring stertch into WG#1 Zig zag drill
Jump rope
Knee to chest into WG #2
MB Rotations RNT
Pawing Sagit Plance Box hops
Power skips Frontal Planxce Box Hops
Prancing Transverse Plane box hops
Press ups (lumbar extension) Scissor jumps
Robot kick series skatersRR backpeddling repeated long jumps
RR shuffling
Scorpions
Striaght leg knee rocks
Worlds greatest I
Worlds greatest II
Lateral lunge w/twist
Retro butt kickers
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Program Categorized
SET- Stabilization Equivalent Training
alternarting DB chess press on physioball
Bird dogs
Body weight lateral lunges on physioball
Bodyweight split squats on physioball-ADD
Lateral lunges-ADD
LawnmowersMB Low Hi
Non alt DB press on phisioball: pushups + medicine ball
Non Alt pushups on phsioball
Pushups plus + on medicine ball
Pushups plus on MB w- feet elevated on bench box
Pushups w/ rotation
Pushups w/ rotation 10 lbs weight
Pushups with hands on phsioball
Sagittal Plane Step-Ups w/Shrug
Single Arm & Single Leg BOR (bent over row)
Single arm chest press
Single arm push vs wallSingle Leg Squat
Single leg squat on 1/2 foam roll- flat side up
Single leg squat on 1/2 foam roll- round side up
Split squats w/shrugs
Straight Bar rows
Transverse plane lunges
Vertical Pullups
Vertical Pullups- supinated grip
Walking forward lunges
Windmills
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Program Categorized
Core Super Sets( Peridization)
cobras 90/90 w 5 lb dumbell (10 lbs) Bench
Crunches on phsio balls Pullups
Crunches on phsio balls w/ med ball Squats
crunches w/ twist on physioball DL-Deadlifts
crunches w/ twist on physioball w/med ball Split squats
DL HS curls on physioball SL(single leg) back extensionsSingle leg HS curl on phsioball Horizontal pullups @ bench
Iso abdominals Horizontal pullups @ bench w weight vests
Iso cobras w/er @0 and pronated grip no biceps
Iso Obliques Lateral lunges
Jack knives Walking forward lunges w/shrug
Mantis on phsioball
Quadruped opposited
reverse back extensions
LSA
The series (10 yard shuffle)
Quickies- x overs only
The series @ 8 yards
Sagittal Plane cone hops into 10 yard sprint
Frontal Plane cone hops into 10 yard sprint
Star Drill