However the quality of reps will not be sacrificed for quantity. CHALK IT – TALK IT – WALK IT – RUN IT: Explain in meetings, execute on field. Great teams close games. In order to be close games we must be the best conditioned. Take pride in being tough and the best conditioned team. Offensively we want to physically and mentally dominate our opponent. We will out-hustle, and out execute the defense on every play. Games are won up-front, we will know our assignments, communicate, and play with an intense desire to be perfect at our skill-set and our job. Defensively we will know our alignments, our assignments, and play with a defensive mentality. Penetrate-Pursue-Punish! We will take great pride in being physical, violent, and relentless. Defense is all about an all out effort to get to the football and being fundamentally sound enough to bring him down when we get there. Turnovers win and lose games. Defensively we will strive to gang tackle, punish ball carriers, and create turnovers. Special Teams are the X factor. When a team scores a touchdown on Special Teams that team wins 80% of the time. We will pay great attention to special teams and strive to win that phase of the game every day. Play together! Be a team, have fun, include everybody. There is no room for factions and separation of one’s self or others. The team that loves each other, believes in themselves, is the team that will constantly rise to the occasion. 1st Year Plan Upon hired, on of the first things that I will do is hold a team meeting to introduce myself to players, staff, administration, and anyone else who wishes to attend. In this first meeting I will set out my vision for the football program and let my expectations be known from day one. "We Will Aspire to Reach a Standard of Excellence in EVERYTHING" If something is worth being done, it is worth doing well. Our students will be held to a standard of excellence in everything, we cannot let mediocrity thrive in any aspect of our program. Ordinary people don't play football. Ordinary people don't give
PAT/FG Coach - Coordinator PAT/FG BLK Coach - Coordinator C, G – Marinis, J. DL – Coach T, TE – Marinis, P. ILB – Coach Wings – Phillips S – Holder – Cole CB – Coach Kicker – Cole Scouts – Waskiewicz, Collins Scouts – Waskiewicz, Collins PUNT - Coordinator RETURN Coach - Coordinator LT, LG – L1, R1 – Coach P - L2, L3, L4, L5 - Coach RT, RG – Coach R2, R3, R4, R5 - Coach Gunners – Return Man - Coach Shield, LS – Coach Scouts – Coach Scouts – Coach
10AM Field work. Speed/Agility/ Circuit followed by football specific and 7 on 7. Regular Season Quick 30 min lifts on Mon, Tue, Wednesday before practice Sample – Monday Offseason / Competition Weightlifting Upper Dynamic Focus Dynamic (See Dynamic) Mobility Saigon Squat Partner Squat Ankle Stretch Overhead Squats Reverse Spiderman Leg Swings (Forward / Side) Tricep/Lat Stretch In Rack Clean Stretch Clean Progression Shrugs x 10 Above Knee Power Shrug x 5 Clean Pull x 5 Scarecrow and Shoot x 10 3 Position Clean x9 3 Position Clean w/ Front Squat x9 Full Squat Clean x9 Bench Tech (Pre Bench) Tuck Feet Roll Chest (Sternum to ceiling) Heel to Floor – Compress Down STRANGLE THE BAR (Bench Set) PULL BAR OUT (Don’t Lift) Set the bar (wrist straight/all in line) (Bench Descent) and Tuck at Elbows Control descent Flex Lats on Contact Push Yourself into The Bench Bench – 9 x 3 55% w/ chains Drop Chains 70/5, 85/3, MAX SS: Bent Over Row 4 x 8 SS: Seated Lat Pulls 4 x 8 SS: Hammer Curls 4 x 8 Clean Pull and Clean w/ FS 4 x 60% SS: Scarecrow and Shoot 4 x 5 Clean Pull and Hang Full Clean 4 x 55% SS: Window Drill 4 x 5 Extend Clean and Full Clean 4 x 50% SS: Split Jerks 4 x 5 Landmine Pulls 4 x 8 SS: DB Floor Bench 4 x 10 Close Grip Incline Bench 4 x 10 SS: DB Roll Backs 4 x 8 ITY 4 x 15 (5-5-5) Crushers 4 x 10 Ab Circuit 2x Through On – Crunches Behind Neck – Crunches Plate Raises Russian Bicycles Flutters Leg Drops Lateral Leg Drops Dynamic Dog – Eyes to Sky
Flare elbows, drive to eyes, squeeze to finish Mountain Climbers Opposite Knee Mountain Climbers Butt Kicks Plank Side Sample – Tuesday Offseason / Competition Weightlifting Lower Dynamic Focus Dynamic Dynamic: High Knees A Skip B Skip B.S. Drop Skips Lunges + Burst High Knee Carioca Skaters Fast Hands + Bursh Single Leg Knee Drives + Burst Starts 1st 5, 1st 5, 1st 10, 1st 10, 40 x 2 Mobility Saigon Squat Partner Squat Ankle Stretch Overhead Squats Reverse Spiderman Leg Swings (Forward / Side) Clean Progression Shrugs x 10 Above Knee Power Shrug x 5 Clean Pull x 5 High Pull x 10 fast elbows 3 Position Clean x9 3 Position Clean w/ Front Squat x9 Full Squat Clean x9 Back Squat – 11x2 70% (Chains) *THEN NO CHAINS MAX SS: DB Military Press 4 x 5 SS: DB Reverse Fly 4 x 5 SS: DB Floor Bench 4 x 5 Clean + Jerk – 70/2, 80/2, 85/2, 90/2, 95/1, 100/1, 105/1, 95/1, 90/2, 80/2, 70/2, 60/2 SS: Reverse Lunges 4 x 5 each leg SS: Partner Band Tri/Curl 4 x 5 each SS: Calf Raises 4 x 10 Sumo Deadlift – 70/5, 80/3, 90/1, MAX, 90/5 85/10 SS: Partner Ham Glute Raise 3 x 6 SS: Reverse Hyper Extension 3 x 6 Step Ups 6 x 5 Each Leg SS: CG Pushups 3 x Fail SS: Kettlebell 3 x 5 each arm Squat 6 x 5 60% of B.S. SS: Tire Flips 3 x Field SS: Resisted Backpedal 3 x Field Ab Circuit 2x Through On Chest – Crunches Behind Neck – Crunches Plate Raises Russian Twist Bicycles Flutters
Jerk Progression Drop Squats Line Drills Window Drill Eye Jerks Pop Jerks Leg Drops Lateral Leg Drops Dynamic Dog – Eyes to Sky Mountain Climbers Opposite Knee Mountain Climbers Butt Kicks Dynamic Mobility Saigon Squat Partner Squat Overhead Squats Reverse Lunge Spiderman Leg Swings (Forward / Side) Tricep/Lat Stretch In Rack Stretch Clean Progression Shrugs x 10 Above Knee Power Shrug x 10 Pull x 10 Shoulder / Scarecrow / Shoot x 10 fast elbows Triple Extend / Scarecrow / Shoot 3 Position Clean x9 3 Position Clean w/ Front Squat x9 Full Clean x9 Bench Tech (Pre Bench) Tuck Feet Roll Chest (Sternum to ceiling) Heel to Floor – Compress Down STRANGLE THE BAR (Bench Set) PULL BAR OUT (Don’t Lift) Set the bar (wrist straight/all in line) (Bench Descent) Break and Tuck at Elbows Control descent Flex Lats on Contact Push Yourself into The Bench elbows, drive to eyes, squeeze to finish Bench – 70/5, 80/3, 90/1, 95/1, MAX, MAX+5, 90/FAIL, 80/FAIL, SS: Rear Delt Lat Raise: 4 x 8 SS: ITY 4 x 5-5-5 JM Press – 70/5, 75/5, 80/3, 85/2, 90/1, 85/2, 80/3, 75/5 SS: Bent Over Row: 4 x 8 SS: Hammer 4 x 8 ea. arm CP and Cleans 12x4 @ 70% chains (2 CP/2 Cleans) Landmine Pulls 6 x 8 SS: Bradford Press 3 x 8 SS: Triceps Extension 3 x 8 Incline DB Press 6 x 5 (Heavy) SS: Front Squat 6 x 3 (Clean MAX) Ab Circuit 2x Through On Chest – Crunches Behind Neck – Crunches Plate Raises Russian Bicycles Flutters Leg Drops Lateral Leg Drops Dynamic Dog – Eyes to Sky Mountain Climbers Opposite Knee Mountain Climbers Butt Kicks Plank Side Plank
4. Too much forward lean: run downhill (no more than 10 Too little forward lean: run uphill or tow a sled or tire. To get the feel for proper body posture, carry someone on your back (piggy-back). The angle of your torso will be the angle needed when sprinting. 5. Arm swings in front of a mirror; arm swings with dumbbells; bounding with vigorous arm action. Emphasize elbow drive when towing sled or tire. 6. When practicing arm swings in of a mirror, make palms face inside when the arm is forward. Drive the elbow downward, and at the same time rotate the palm until the palm faces down. Try to touch your pocket with the backside of your thumb. Continue the arm swing until the hand is behind the body and the wrist is flexed. Lower Body 7. Lean forward against a wall or Step back with one foot and quickly bend the knee and drive the leg forward. This drill may be done with resistance or assistance by using surgical tubing. High knee running or power skip. 8. Power skip; "Line-buster" one-legged power leg drive; step-ups on box or bench; hip extension machine; glute-ham raise. Line running drill; heels up drill; hip flexion/extension machine. Running Mechanics Drills Toe Up 1. with arms outstretched supporting the body against a wall and assume proper forward lean 2. Bring right foot up to level of opposite knee, maintaining toe-up position 3. Return to staring position 4. Repeat 15 times, and then perform with left leg Step Over 1. Stand with arms outstretched supporting the body against a wall and assume proper forward lean 2. Bring right foot up to level of opposite knee, then step over knee and return foot to ground 3. Repeat 15 times, and then perform with left leg Fast Claw
Start/Acceleration Drills Hop-Hop Start 1. Assume a four-point starting position 2. Kick legs into air twice. When feet touch ground the second time, accelerate from stance and sprint for 20-30 meters 3. Concentrate on coming out low and hard. Initial steps should be short and should lengthen as you accelerate Push-up 1. Assume a four-point starting position 2. Perform push-up by touching nose to the ground. When arms straighten, clap hands, accelerate from stance and sprint for 20-30 meters