PHASE II Weeks 5 & 6 – June 17th – June 28th Monday: Vertical Jump + Reactive – 4 x 5 90 Degree Hops + Reactive – 4 x 3e Friday: Single Leg Broad Jump (Land 2 Feet) – 4 x 3e Single Leg Flips – 4 x 15 yards Weeks 7 & 8 – July 1st – July 12th Monday: Vertical Jump + Reactive – 4 x 5 180 Degree Turns + Stick – 4 x 3e Friday: Single Leg Jump + Broad Jump – 4 x 2e Bounds – 4x15 PHASE III Weeks 9 & 10 – July 15th – July 26th Monday: Tuck Jump + Reactive 4 x 5 180 Degree Turns + Reactive 4 x 3e Friday: Position Specific Days Skill/Big-Skill: Hurdle Jumps + Reactive – 4 x 5 2 Forwards if no Hurdles Available Bounds – 4 x 15 yards Line: Seated Box Jumps – 4 x 5 Single Leg – 4 x 15 yards Weeks 11 & 12 – July 29th – August 9th Monday: Jumps – 4 x 5 90 Degree Turns Single Leg – 4 x 3e Friday: Position Specific Days Skill/Big-Skill: Single Leg Mini-Hurdles + Reactive – 4 x 5 1 Yard Forward if no Mini - Hurdles Available Bounds – 4 x 15 yards Line: Weighted Seated Box Jumps – 4 x 5 Single Leg Flips – 4 x 15 yards
Hip Flexor – R/L Quad Stretch – R/L Agility Warm Up – 20 Yards Forward w/ Double Twist Elephant Walk Straight Leg Kicks Backward Lunge w/ OH Reach Butt High Shuffle – R/L Carioca – R/L Back Peddle Jingle Jangles – R/L (5 Back – Sprint 10) Running & Conditioning PHASE I – Aerobic System Development Tuesday – May 21st: Warm Up A 5 min break Conditioning – 4x3 half gassers – 45 second rest between reps – 2 min rest between sets Time to Completion: Line – 22sec B-Skill – 20sec Skill – 18sec Thursday – May 23rd: Warm up A 5 min break Yardage runs x 12 18 seconds to finish – Start each rep on the minute. All Reps finished through the Endzone. Yardage by Position: Line – 90 yards B-Skill – 100 yards Skill – 110 yards Tuesday – May 28th: Warm Up A 5 min break Conditioning – 5x3 half gassers – 45 second rest between reps – 2 min rest between sets Time to Completion: Line – B-Skill – 20sec Skill – 18sec Thursday – May 30th: Warm up A 5 min break Yardage Tempo runs x 14
Acceleration – 35 Yards Each (Allow For Full Recovery Between Reps) 3 Point Start x 3 High Volume Sprint Conditioning 4 x 10 x 10 – 10 sec rest – 2:00 rest between sets 2 x 15 yards x 5 – 20 sec rest – 2:00 rest between sets Wednesday – August 7th: Warm Up B 5 min break COD Technique Crossover Step Reactive x 3e x 5 Programmed Drills (Allow For Full Recovery Between Reps) 5 – 10 – 5 x 5e Thursday – August 8th: Warm Up A 5 min Position Specific Play Drives x 12 Quarters – 2:00 rest between Quarters Saturday – August 10th: Warm Up B 5 min break Conditioning Test Prep 1 Quarter = 4 x 55 Yard Sprint, 2 x60 Yard Shuttles Order = 55 – 55 – 60 – 55 – 55 - 60 4 Quarters – 2 min Rest Between Quarters 55 Yard Sprints – 35 seconds rest between reps Time to Completion: Line: 9 B-Skill: 8 Skill: 7 60 Yard Shuttles (5-Back-10-Back-15-Back) – 45 second rest between reps Time to Completion: Line: 16 15 Skill: 14 Tuesday – August 13th: Warm Up A 5 min break Acceleration x 20 yards (Allow For Full Recovery Between Reps) 3 Point Build Ups x 4 Position Specific Play Drives 12 Quarters – 2:00 rest between Quarters Wednesday – August 14th: Warm Up A 5 min break Position Specific Play Drives x 4 Quarters x 2:00 rest between Quarters MEAL GUIDELINES *AVOID FOOD PRODUCTS THAT MAKE HEALTH CLAIMS (OR YOU SEE ON TV) *EAT ONLY FOODS THAT WILL EVENTUALLY ROT *EAT FOOD MADE FROM INGREDIENTS YOU CAN PICTURE RAW OR GROWING IN NATURE