Complete Book

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Blueprint for Success:

A Strength &

Conditioning Coach's

Manual

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by any information storage and retrieval system without permission in writing from the author. For information about permission to reproduce selections from this book,

write [email protected]. Editing and book composition by E. Pirrung.

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Disclaimer

The information presented in this book is intended for general informational purposes and cannot answer personal, health-related questions or problems. The information presented here should not be used to diagnose, treat or cure any medical condition or problem. If you are experiencing any health-related problems, please consult your health professional or emergency medical personnel.

The information presented here should not be considered medical advice or imply that any personal action should be taken. You should first discuss any physical, lifestyle, and dietary changes with your health or medical professional.

In no event shall the author be held liable for any damages, directly or indirectly, resulting from the use of the information contained in this book.

Any person relying on any of the information contained in this book or making any use of the information contained here shall do so at his or her own risk.

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Dedication/Acknowledgements

To my wife, Nicole, my best friend and partner from the start, you have made all the jobs, travels, moves, hours, and highs and lows of this profession all worth it. I could not have picked a better person to be my wife and an unbelievable mother for our children. This could not be possible without you. I love you.

To the Golden Horde—Natasha, Tatiana, Sophia, Anastasia, and Magnus—thank you for all your hugs, kisses, and laughter whether we win or lose. There is nothing like coming home to you guys after a long day! Thanks for keeping me grounded. Also, thank you for understanding that daddy’s job is very different from other people's jobs. You are all the best. I love you soooooooooo much!

To Ken Fantano, my biggest influence and the smartest strength coach I've ever known, thanks for molding a hard-headed kid into a hard-headed strength coach. Words can't express what you have done for me. Thanks for everything.

I would also like to thank all the players, coaches, assistants, interns, and volunteers who have helped me along the way. I can't describe the impact that you have had on me as a coach as well as a person. You have made it all worthwhile. Thank you for showing me that it really isn't the kill but the thrill of the chase.

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Introduction

As a beginning strength coach, I felt that I knew the basic 'how to do' things but really didn't have any clue as to why I was doing them. When I started in this profession, there were very limited resources on being a strength coach. Personal experience, Powerlifting USA, and talking to guys in the field were pretty much all there was. There wasn't an internet or the free exchange of ideas like there is today. So you put workouts together and went for it!

Then coaches around the country (and the one I worked for) started getting smarter and started asking why. Why did we do the things that we did? I didn't have any concrete answers, so I sat down in the off-season and researched the 'why' of everything I did. That was the beginning of this book. Why did I use this exercise? Why did I do this type of running? I examined

everything.

After a few years when I was lucky enough to have a staff, it started all over again. What was I going to look for in a coach? What were the rules and regulations that I wanted them to adhere to? How could I evaluate them? So the book got bigger. Then it was signee packets, nutritional information, agility drills, lifts, runs, and more, and the book got even bigger. It has taken fifteen years, hundreds of athletes and coaches, and a million rewrites to get this book to where it is today.

This book is written as a reference guide for strength coaches. That is the reason why I decided to publish it. I want to help out the guys who don't have the time or resources to put all this together. There aren't any workouts except a simple sample workout for a signee packet.

Workouts aren't the focal point of this book; there are plenty of other books out there that cover that subject. This book covers the whys behind the many types of lifting, agility work, speed work, conditioning, staff issues, policies and procedures, and interns. It gives you the

information. All you have to do is plug in whatever you want however you want. The whys and hows are covered. There are hundreds of lifts, drills, and runs to choose from. The hard part is done. You supply the fun part. I hope this book helps you in your journey down whatever path you have chosen.

Good luck and train to win! Coach Golden

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Mission Statement

The mission of a successful strength and conditioning program is to provide a safe, challenging training environment that helps athletes maximize physical potential while minimizing athletic related injuries.

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Program Philosophy

Proficiency and maximum improvement are attained through diligent and consistent training using the correct program. The program we use now with total conviction came from a multitude of training methods and workout philosophies. It is the product of much thought, the distillation of ideas and principals, and numerous personal and team trials.

Everything done here will be improvement oriented. All workouts are designed to make a stronger, faster, and more powerful athlete. This plan has been developed to aid the athlete in being the absolute best that he can be. It is geared for only one thing—success. There are four components that must be adhered to if success is to be obtained—the athlete must want to be successful, he has to believe that he will be successful, he has to expect to be successful, and he must put in hard work. We will give each athlete 100 percent effort every day. We will accept nothing less. It is not enough to be a survivor; each athlete must be a competitor! Every day, in everything that is done, the will to win must overcome the effort to endure. To be a champion, you cannot do things correctly once in a while. You have to do them correctly all the time.

To work hard and get better every day should be the motivation. We will train harder and smarter than any of our competition. We will perform smooth, proficient, controlled reps in both running and lifting to build our muscular foundation for increased strength, speed, and power. Strength and speed will increase gradually once the technique has been done satisfactorily.

All workouts have been planned to the smallest detail. Nothing is left to chance. These workouts are the blueprint for success. All that is demanded from the athlete is the effort. All reps and sets must be made. Follow the workout instructions to the letter with maximal effort, and we will not be beat.

Keep the swords swinging until there are no more heads to roll. Give no quarter. Take no prisoners. There is to be only one pace…all out. There is to be only one direction...forward.

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Training Principles

Training the Kinetic Chain Through Core Development

The foundation of all power and strength in the human body originates in what is termed the core. The core consists of these muscle groups: the abdominals, obliques, multifidus, quadratus lumborum, spinal erectors, gluteals, hip flexors, upper hamstrings, upper quadriceps, adductors, and abductors. The muscles of the core work to produce the following movements: hip

extension, hip flexion, adduction, abduction, abdominal flexion, back extension, torso rotation, and lateral trunk flexion/extension.

The human body should be envisioned in three separate kinetic links: the upper body, the lower body, and the core. An athlete will only be as strong as the weakest kinetic link. Any deficiency in strength or flexibility in the core region will give an athlete little chance to maximize his or her athletic potential. The core is the coordination, stabilization, and power center for all ground-based movements. Focusing strength training on developing the core is of great importance. Training the core in the standing position and through ground-based exercises will enhance the athlete’s ability to transfer training to sport performance.

Train for Power

Power = Work/Time or

Power = Force exerted on object and distance that object moves in a given direction/Time Athletic success in recent years has been dominated by speed. The best and most successful teams have been those teams that possess great team speed along with good skill and mental toughness. It is the duty of the strength coach to develop athletic qualities inherent to speed and power sports, especially speed of movement. Increasing speed of movement against external resistance will ultimately result in increased power. By using Olympic-based movements in addition to squats, agility drills, medicine ball throws, and sport-specific speed drills, you can increase an athlete’s potential for force development and power.

The Olympic movements—jerk, power clean, power snatch, and their derivatives—are all lifts that exceed velocities greater than 1 meter per second. Thus, these lifts provide the greatest potential to train the central nervous system and develop powerful athletes. Competitive Olympic lifters on average have vertical jumps exceeding 36 inches. They also are among the fastest athletes in 25-meter sprints.

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Train Athleticism

It is the duty of the strength staff to train athletes for maximal performance in athletic competition. The best performers are often the most athletic. Athleticism can and must be trained. The qualities of a superior athlete are power, speed, strength, agility, flexibility, coordination, kinesthetic awareness, sport-specific condition, rapid reorientation from

disorientation, balance, skill expertise, mental toughness, and goal orientation. It is the goal of the strength staff to maximize the athletic potential of each athlete through well organized training programs developed to address team and individual deficiencies.

Single Limb Lifts Versus Double Limb Lifts

Many sports are acyclic in that athletes are required to change directions and utilize different body positions to play the game efficiently and effectively. Oftentimes, an athlete will be required to transfer weight from one limb to another. To successfully exhibit athleticism, it is important that athletes possess strength, balance, and coordination on one or two limbs to complete sport-specific tasks. Training in a manner that occasionally utilizes one limb at a time allows postural control and core stabilization to come into play. Examples of single limb

exercises include single arm snatches, single arm jerks, single leg squats, lunges, step-ups, single arm rows, and single arm bench presses.

Efficient, Organized, and Intense Training Sessions

There are many training methods utilized to train the world’s elite athletes. The most common traits found in all methods include a high level of organization, a short duration, and high intensity. It is the duty of the strength staff to provide logical, progressive, and safe training protocols for each athlete. Through proper periodization, athletes should be provided programs that are designed on a yearly basis with directives and goals that must be attained at set points throughout the training year. Each year that plan should be evaluated and a new plan for the following year should be developed to increase the athlete’s work capacity.

Attitude

Teams that lift together are provided an opportunity to develop chemistry, teamwork, and leadership in a competitive environment fostered by the strength staff. Training sessions should be run like sport practice where there is an atmosphere of structure, competitiveness, and common purpose and the strength staff can control the intensity and pace of the workouts in an effort to facilitate positive results. It is the role of the strength and conditioning staff to deal with athletes who do not always possess the “winning attitude.” Any patterns of weakness, such as negative verbal, facial, or body language, must be eliminated from the weight room, as they allow weakness to permeate the team.

Although team training sessions are integral to team building, the success of an individual athlete will have much to do with his commitment to excellence and how that athlete deals with time

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athlete deals with habits like sleep, diet, alcohol consumption, drugs, academics, and social life play a huge role in athletic development and success.

An athlete with a “winning attitude” will sacrifice. The athlete with a “winning attitude” will also evaluate himself for both physical and skill related weaknesses and engage in extra workouts to fill deficiencies. Training sessions will be developed in order to maximize athletic potential, not to run athletes into the ground. Therefore, athletes should always have the energy and desire to do extra workouts on their own. This allows athletes to develop creativity, individuality, and leadership and take ownership in their own development. The strength coach and/or the sport coach will never “make” an athlete into a champion nor will they prevent an athlete from becoming a champion. It is up to the athlete to decide if he will develop the “winning attitude” and strive to become a champion.

Free Weight- and Olympic-Based Training

As with any philosophy, there must be a rationale for its implementation. Our strength and conditioning program is based on scientific research, biomechanics, physiology, and logic. Research and experience have provided us the following reasons for free weight- and Olympic-based training.

Why free weights?

 Free weights provide for intramuscular coordination and co-contraction inherent in all sport activities.

 Free weights allow assistant muscle groups to work as stabilizers and synergists.  Free weights force athletes to exhibit body control.

 Free weights teach synchronization of movement.  Free weights teach athletes to absorb external forces.  Free weights allow for rapid acceleration.

 Machines eliminate all the above factors and many compel athletes to initiate exercises in vulnerable limb and joint positions.

 Some machines limit range of motion and place greater stress on adjacent joints (i.e. leg extension).

 Machines eliminate ground reaction forces, which occur naturally in sport.

Why Olympic movements?

 Olympic movements develop strength, explosiveness, speed, coordination, timing, balance, spatial awareness, and elastic energy simultaneously.

 Olympic lifts require rapid high force output along with high contraction velocities.  Olympic lifts are total body, multi-joint movements involving over 50 percent of the

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 Of all types of lifters, Olympic lifters exhibit higher rates of force development and better utilization of stored elastic energy, which is very important in speed and power

dominated sports.

 Olympic lifts have been shown to have a high correlation between the vertical jump and spring acceleration.

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Strength Training

The goal of our strength training program is to develop optimal muscular strength and power. Strength is the foundation of all other trained components (power, speed, agility). Proper strength training has two goals—performance enhancement and injury prevention. It must be done in a physiologically sound, safe, purposeful, and productive way. There aren't any secrets or shortcuts for achieving maximum strength gains.

A physiologically sound program is one that includes in its design the fundamental principles of training the correct energy system, using the correct rest ratio, and maximizing recovery with proper nutrition and sleeping guidelines.

A safe program is designed first and foremost with the execution of properly performed

repetitions. Our emphasis for our beginners is focused on how the repetition is performed rather than how much weight is lifted. Every effort should be made to minimize biomechanical loading (bouncing, recoiling) on muscles, joints, and connective tissue and maximize muscular tension. Each repetition should be lifted under control in a deliberate fashion. We also begin to work on the athlete's work capacity and body composition.

A purposeful program is one with a training protocol that has a systematic plan of increasing resistance/repetitions that will produce results. Once exercise technique is performed to our satisfaction, the weights begin to increase and the player must perform all the reps prescribed in that workout without assistance. This is where athletes are introduced to both mental and physical pressure. Loads, work capacity, lean body mass, and the number of movement patterns increase.

A productive program is one that is designed with the athlete’s best interest in mind. The athlete's inner drive is to be successful, and he is willing to pay the price no matter what it is to succeed on the field. The program is designed to include the latest research, personal trials, team experiences, and common sense. Our goal is to help the athletes achieve their optimal strength potential both in the weight room and on the playing field.

Our strength training philosophy incorporates all components of strength training and is not particular to a certain genre. We go with what works and get rid of what doesn’t. We believe that all divisions of strength training (powerlifting, Olympic weightlifting, Strongman) have their place and are valuable when used correctly. It is also our belief that combining the various styles provides maximal stimulation to the athlete while keeping the athlete from becoming

overtrained, bored, or stale. It makes all weight training sessions a positive rather than negative experience for our athletes.

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Strength and Conditioning Program Design

Types of Strength Training

 Weightlifting (Olympic movements)  Bodybuilding

 General conditioning  Rehabilitation  Powerlifting

 Metabolic (Strongman training)  Strength training

Progressive Overload

Supernormal stressors should be progressively applied and adequate restoration allowed in order to improve fitness. The quality of both workload and recovery has priority over quantity and is optimized via cyclic increase in training intensity and decrease in volume.

Specificity

As fitness improves, adaptation becomes increasingly specific to the imposed demands. Generalized tasks should be progressively replaced with specialized ones that dynamically correspond to the biomechanical, coordinative, and metabolic demands of the sport.

The exercise menu should be prioritized such that the most functional movements (i.e. those yielding the greatest training/learning effects) are emphasized. Learning and training effects are optimized by making tasks progressively more challenging to control, direct, and stabilize (where appropriate) as well as by increasing workload.

Individuality

The same method(s) and/or techniques(s) elicit(s) unique responses in each athlete due to genetic differences, training status, and environmental factors.

Strength and Conditioning

 Work Capacity  Strength  Power  Speed  Flexibility

 Athletic Movement (sport specificity)  Agility

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Exercise Selection

 Provide a full range of motion

 Facilitate eccentric and concentric muscle actions

 Focus on multiple joints/muscle groups working together in coordination  Focus on leg-initiated exercises

 Provide all types of strength (specific to the demands of the sport)  Train movements specific to the sport being trained

Types of Strength

 Absolute strength

 Absolute strength endurance  Strength-speed

 Strength-speed endurance  Speed-strength

 Speed-strength endurance

Development of Physical Qualities

 Strength  Power  Speed  Flexibility  Stamina  Specific endurance Order of Exercise  Speed movements  Strength movements  Complimentary movements  Specialty movements Components of Periodization  Duration  Frequency

 Duration + Frequency = Volume  Repetitions

 Sets  Intensity

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Repetition Volume

 Total number of repetitions performed per day/week /month /year  Total training period

Zones of Intensity

 50–59%: Warm up

 60–69%: Perfect speed qualities and prepare neuromuscular system  70–79%: Develop speed and strength qualities

 80–89%: Develop strength and explosive power  90–99%: Develop psychological readiness  100%+: Maximal strength development

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Exercise Reference: Upper Body

Shoulders Chest

Dumbbell Front Raises Flat Bench Dumbbell Flyes Plate Front Raises Incline Bench Dumbbell Flyes Barbell Front Raises Decline Bench Dumbbell Flyes Band Front Raises Cable Crossovers (High) Dumbbell Lateral Raises Cable Crossovers (Low) Plate Lateral Raises Dips

Band Lateral Raises Bar Push-Ups Dumbbell Bent Flyes Plyo Push-Ups Plate Bent Flyes D-Ball Push-Ups Dumbbell Big 60 Clapping Push-Ups

Plate Big 60 Lying Medicine Ball Chest Passes Plate Karlssens Push-Up/Row Combo

Dumbbell Karlssens Swiss Ball Push-Ups (Feet on Ball) Band Internal Rotations Swiss Ball Push-Ups (Hands on Ball) Band External Rotations Barbell Rack Lock Outs

Dumbbell External Rotations Axle Rack Lock Outs Plate External Rotations Log Rack Lock Outs Dumbbell Cuff Flyes Body Weight Dips Plate Cuff Flyes Weighted Dips Band Retractions Machine Dips Band Face Pulls

Band Standing Y Pull-Aparts Cable Face Pulls

Dumbbell Wide Elbow Rows

Plate Rotator Cuff Lying Incline–I,Y,T,A,W Dumbbell Rotator Cuff Lying Incline–I,Y,T,A,W Incline Dumbbell Raises

Incline Plate Raises Cuban Presses Standing Y Protractions Dumbbell Shrugs Barbell Shrugs Axle Shrugs Cable Shrugs Trap Bar Shrugs

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Exercise Reference: Upper Body

Biceps Triceps Free Weights Free Weights

Straight Bar Lying Dumbbell Triceps Extensions EZ Bar

Lying Straight Bar Triceps Extensions (Skull Crushers)

Barbell Decline Straight Bar Triceps Extensions Dumbbell (Dumbbell) Dumbbell Kickbacks

Dumbbell Hammer Curls Seated Overhead Dumbbell Triceps Extensions Preacher Curls Seated Overhead Straight Bar Triceps Extensions Alternating Dumbbell Curls Single Arm Overhead Dumbbell Triceps Extensions Seated Dumbbell Curls

Incline Seated Dumbbell Curls Body Weight

Incline Seated Alternating Dumbbell Curls Bench Dips Single Arm Dumbbell Curls over an Incline Bench Machine Dips "21" Curls Straight Bar Dips

Close Grip Bar Push-Ups

Machine or Cable Variation

Straight Bar Cable Curls Machine or Cable Variation

Single Arm Cable Curls Straight Bar Cable Triceps Pushdowns EZ Bar Cable Curls Fat Bar Triceps Pushdowns

Cable Cross-over Curls High "V" Bar Triceps Pushdowns Cable Cross-over Curls Low Rope Triceps Pushdowns One Arm Isolated Cable Curls EZ Bar Triceps Pushdowns

Machine Curls Reverse Grip Straight Bar Pushdowns Manual Resistance Curls Reverse Grip EZ Bar Pushdowns Standing Band Curls Single Arm Reverse Grip Pushdowns Single Arm Band Curls Overhead Rope Triceps Extensions

Overhead Straight Bar Triceps Extensions Manual Resistance Triceps Extensions Triceps Pushdowns Using Bands Lying Triceps Extensions Using Bands Standing Triceps Extensions Using Bands

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Exercise Reference: Upper Body

Back Battling Ropes

Good Mornings Waves

Reverse Hypers Alternating Waves Back Extensions Little Drummers Supermans Inward Circles Back Extensions on Swiss Ball Outward Circles Dumbbell Shrugs Sidewinders Barbell Shrugs Hip to Hips Axle Shrugs Push Pull Cable Shrugs Seated Waves

Trap Bar Shrugs Seated Alternating Waves Seated Little Drummers

Med Ball Seated Inward Circles Woodchoppers Seated Outward Circles Side Throws Seated Sidewinders Military Presses Seated Hip to Hips Keg Tosses Seated Push Pulls Chest Passes

Underhands Grip Strength

Triceps Extensions Grippers/Crushers Toss/Runs Wrist Rotations Overhead Carries Wrist Flexions Medicine Ball Military Press Throws Wrist Extensions

Supine Wrist Curls Prone Wrist Curls Plate Pinches Dumbbell Holds Barbell Holds Farmers Walks Towel Hangs Bar Hangs Wrist Rollers

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Exercise Reference: Lower Body/Abs

Lower Body Abs

Leg Extensions Toe Touches Leg Curls Plate Toe Touches Leg Presses Left-Middle-Right Dumbbell Calf Raises Flutter Kicks

Barbell Calf Raises Sitting Up Flutter Kicks

Safety Bar Calf Raises Sitting Up Flutter Kicks Plate Hold Plate Hold Calf Raises Rev Crunches

Bear Squat Calf Raises S-L Toe Touches Leg Press Calf Raises Crunches Barbell Romanian Deadlifts Side Core Bridge Dumbbell Romanian Deadlifts Russian Twists Plate Hold Romanian Deadlifts Sit n Tucks Barbell Good Mornings Leg Raises Safety Bar Good Mornings Russian Twists

Plate Hold Good Mornings Weighted Russian Twists Reverse Hypers Bicycles

Weighted Reverse Hypers Heel Touches Glute Ham Raises V-Ups

Weighted Glute Ham Raises Dumbbell Side Bends Back Extensions Barbell Side Bends Weighted Back Extensions Cable Side Bends Hip Adductor Machine Lying Windshield Wipers Hip Abductor Machine Crunches

Hip Flexion Machine Weighted Crunches Hip Extension Machine Side Crunches Band Pull Throughs Sit-Ups Sled Pull Throughs Decline Sit-Ups Sled Duck Walks Heel Touches Forward Sled Drags Wide Leg Sit-Ups Backwards Sled Pulls Medicine Ball Sit-Ups Lateral Sled Pulls Twisting Sit-Ups

Push-Up Sit-Ups Lying Leg Raises

Lying Alternate Leg Raises Hanging Leg Raises

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Exercise Reference: Lower Body

Squat Squat

Back Squats, Low Bar Front Squats

Back Squats, High Bar Front Squats with Bands Safety Bar Back Squats Front Squats with Chains Barbell Speed Squats Front Squats with Reverse Bands Safety Bar Speed Squats Low Box Front Squats

Barbell Speed Squats with Bands Regular Box Front Squats Barbell Speed Squats with Chains High Box Front Squats

Barbell Speed Squats with Reverse Bands Low Box Front Squats with Bands Safety Bar Speed Squats with Bands Low Box Front Squats with Chains Safety Bar Speed Squats with Chains Low Box Front Squats with Reverse Bands Safety Bar Speed Squats with Reverse Bands Regular Box Front Squats with bands Bear Speed Squats Regular Box Front Squats with Chains Low Box Squats Regular Box Front Squats with Reverse Bands Regular Box Squats High Box Front Squats with Bands

High Box Squats High Box Front Squats with Chains Low Box Squats with Bands High Box Front Squats with Reverse Bands Low Box Squats with Chains 1/8 Barbell Squats

Low Box Squats with Reverse Bands 1/4 Barbell Squats Regular Box Squats with Bands 1/2 Barbell Squats Regular Box Squats with Chains 1/8 Safety Bar Squats Regular Box Squats with Reverse Bands 1/4 Safety Bar Squats High Box Squats with Bands 1/2 Safety Bar Squats High Box Squats with Chains Zercher Squats High Box Squats with Reverse Bands Kneeling Zercher

Low Box Squats with Safety Bar Zercher Squats with Axle Bar Regular Box Squats with Safety Bar Overhead Squats

High Box Squats with Safety Bar Barbell Single Leg Squats Low Box Squats with Bar and Bands Safety Bar Single Leg Squats Low Box Squats with Safety Bar and Chains Single Leg Bear Squats Low Box Squats with Safety Bar and Reverse Bands Dumbbell Single Leg Squats Regular Box Squats with Safety Bar and Bands Barbell Jump Squats Regular Box Squats with Safety Bar and Chains Safety Bar Jump Squats Regular Box Squats with Safety Bar and Reverse Bands Bear Squat Jumps High Box Squats with Safety Bar and Bands Dumbbell Jump Squats High Box Squats with Safety Bar and Chains Barbell Split Squats High Box Squats with Safety Bar and Reverse Bands Dumbbell Split Squats

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Exercise Reference: Lower Body

Lunges Lunges

Dumbbell Stationary Lunges Safety Bar Stationary Backward Lunges Dumbbell Walking Lunges Safety Bar Walking Backward Lunges Dumbbell Overhead Stationary Lunges Plate Hold Stationary Backward Lunges Dumbbell Overhead Walking Lunges Plate Hold Walking Backward Lunges Barbell Stationary Lunges Plate Overhead Stationary Backward Lunges Barbell Walking Lunges Plate Overhead Walking Backward Lunges Barbell Overhead Stationary Lunges Weighted Vest Stationary Backward Lunges Barbell Overhead Walking Lunges Weighted Vest Walking Backward Lunges Safety Bar Stationary Lunges Dumbbell Stationary Lateral Lunges Safety Bar Walking Lunges Dumbbell Walking Lateral Lunges

Plate Hold Stationary Lunges Dumbbell Overhead Stationary Lateral Lunges Plate Hold Walking Lunges Dumbbell Overhead Walking Lateral Lunges Plate Overhead Stationary Lunges Barbell Stationary Lateral Lunges

Plate Overhead Walking Lunges Barbell Walking Lateral Lunges

Dumbbell Lunge/Step-Up Combo Barbell Overhead Stationary Lateral Lunges Barbell Lunge/Step-Up Combo Barbell Overhead Walking Lateral Lunges Safety Bar Lunge/Step-Up Combo Safety Bar Stationary Lateral Lunges Plate Hold Lunge/Step-Up Combo Safety Bar Walking Lateral Lunges Overhead Plate Hold Lunge/Step-Up Combo Plate Hold Stationary Lateral Lunges Barbell Overhead Lunge/Step-Up Combo Plate Hold Walking Lateral Lunges Dumbbell Overhead Lunge/Step-Up Combo Plate Overhead Stationary Lateral Lunges Weighted Vest Stationary Lunges Plate Overhead Walking Lateral Lunges Weighted Vest Walking Lunges Weighted Vest Stationary Lateral Lunges Weighted Vest Lunge/Step-Up Combo Weighted Vest Walking Lateral Lunges Dumbbell Stationary Backward Lunges Barbell Lunge 3-Way

Dumbbell Walking Backward Lunges Dumbbell Lunge 3-Way Dumbbell Overhead Stationary Backward Lunges Safety Bar Lunge 3-Way Dumbbell Overhead Walking Backward Lunges Weighted Vest Lunge 3-Way Barbell Stationary Backward Lunges

Barbell Walking Backward Lunges

Barbell Overhead Stationary Backward Lunges Barbell Overhead Walking Backward Lunges

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Exercise Reference: Lower Body

Step-Ups Deadlifts

Body Weight Box Step-Ups Barbell Deadlifts Barbell Box Step-Ups Barbell Sumo Deadlifts Safety Bar Box Step-Ups Keg Deadlifts

Dumbbell Box Step-Ups Axle Bar Deadlifts Weighted Vest Box Step-Ups Axle Bar Sumo Deadlifts Over Head Plate Box Step-Ups Barbell Rack Deadlifts Body Weight Explosive Box Step-Ups Axle Bar Rack Deadlifts Dumbbell Explosive Box Step-Ups Barbell Elevated Deadlifts Barbell Explosive Box Step-Ups Axle Bar Elevated Deadlifts Safety Bar Explosive Box Step-Ups

Weighted Vest Explosive Box Step-Ups Leg Presses

Barbell Lateral Box Step-Ups Single Leg Presses Safety Bar Lateral Box Step-Ups Double Leg Presses Dumbbell Lateral Box Step-Ups High Rep Presses Plate Hold Lateral Box Step-Ups

Barbell Crossover Box Step-Ups Safety Bar Crossover Box Step-Ups Dumbbell Crossover Box Step-Ups Plate Hold Crossover Box Step-Ups Weighted Vest Crossover Box Step-Ups Barbell Lunge/Box Step-Up Combo Safety Bar Lunge/Box Step-Up Combo Dumbbell Lunge/Box Step-Up Combo Weighted Vest Lunge/Box Step-Up Combo Pause Squats

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Exercise Reference: Upper Body

Decline Bench Back

Barbell Wide Grip Decline Bench Bent Over Rows

Barbell Close Grip Decline Bench Reverse Grip Bent over Rows Barbell Wide Grip Decline Towel or Board Bench Log Bent over Rows

Barbell Close Grip Decline Towel or Board Bench Presses Axle Bent over Rows Barbell Wide Grip Decline Bench Press with Bands Reverse Grip Axle Rows Barbell Wide Grip Decline Bench Press with Chains Single Arm Dumbbell Rows Barbell Close Grip Decline Bench Press with Bands Plate Retractions

Barbell Close Grip Decline Bench Press with Chains Dumbbell Retractions Barbell Wide Grip Reverse Band Decline Bench Presses Barbell Upright Rows Barbell Close Grip Reverse Band Decline Bench Presses Dumbbell Upright Rows

Barbell Reverse Grip Decline Bench Presses Alternating Dumbbell Upright Rows Barbell Reverse Grip Towel or Board Decline Bench Presses Wide Grip Pulldowns

Barbell Reverse Grip Decline Bench Press with Bands Close Grip Pulldowns Barbell Reverse Grip Decline Bench Press with Chains Reverse Grip Pulldowns Barbell Reverse Grip Reverse Band Decline Bench Presses Wide Grip Fat Bar Pulldowns Dumbbell Decline Bench Press Reverse Grip Close Grip Fat Bar Pulldowns Dumbbell Decline Bench Press Alternating Reverse Grip Fat Bar Pulldowns Dumbbell Decline Bench Press Reverse Grip Alternating Barbell Pullovers

Dumbbell Decline Bench Press Combo Dumbbell Pullovers Dumbbell Decline Bench Press Combo Reverse Grip Chin Ups

Axle Bar Wide Grip Decline Bench Presses Wide Grip Pull-Ups Axle Bar Close Grip Decline Bench Presses Medium Grip Pull-Ups Axle Bar Wide Grip Towel or Board Decline Bench Presses Close Grip Pull-Ups Axle Bar Close Grip Towel or Board Decline Bench Presses Straight Arm Pushdowns Axle Bar Decline Bench Press Using Bands Weighted Chin Ups

Axle Bar Decline Bench Press Using Chains Weighted Wide Grip Pull-Ups Axle Bar Reverse Band Decline Bench Presses Weighted Medium Grip Pull-Ups Axle Bar Reverse Grip Decline Bench Presses Weighted Close Grip Pull-Ups Axle Bar Reverse Grip Towel or Board Decline Bench Presses T-Bar Rows

Axle Bar Reverse Grip Decline Bench Press with Bands Axle Bar Reverse Grip Decline Bench Press with Chains Axle Bar Reverse Grip Reverse Band Decline Bench Presses Log Decline Bench Presses

Log Towel Decline Bench Presses Log Decline Bench Press Using Bands

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Exercise Reference: Upper Body

Flat Bench Incline Bench

Barbell Wide Grip Bench Presses Barbell Wide Grip Incline Bench Barbell Close Grip Bench Presses Barbell Close Grip Incline Bench

Barbell Wide Grip Towel or Board Bench Presses Barbell Wide Grip Towel or Board Incline Bench Barbell Close Grip Towel or Board Bench Presses Barbell Close Grip Towel or Board Incline Bench Barbell Wide Grip Bench Presses with Bands Barbell Wide Grip Incline Bench Presses with Bands Barbell Wide Grip Bench Presses with Chains Barbell Wide Grip Incline Bench Presses with Chains Barbell Close Grip Bench Presses with Bands Barbell Close Grip Incline Bench Presses with Bands Barbell Close Grip Bench Presses with Chains Barbell Close Grip Incline Bench Presses with Chains Barbell Wide Grip Reverse Band Bench Presses Barbell Wide Grip Reverse Band Incline Bench Presses Barbell Close Grip Reverse Band Bench Presses Barbell Close Grip Reverse Band Incline Bench Presses Barbell Reverse Grip Towel Bench Presses Barbell Reverse Grip Incline Bench Presses

Barbell Reverse Grip Bench Presses with Bands Dumbbell Incline Bench Presses (Close) Barbell Reverse Grip Bench Presses with Chains Dumbbell Alternating Incline Bench Presses Barbell Reverse Grip Reverse Band Bench Presses Dumbbell Incline Bench Presses Reverse Grip

Dumbbell Bench Presses Dumbbell Incline Bench Presses Reverse Grip Alternating Dumbbell Bench Presses Alternating Dumbbell Incline Bench Presses Combo

Dumbbell Bench Presses Combo Dumbbell Incline Bench Presses Combo Reverse Grip Dumbbell Bench Presses on Swiss Ball Axle Bar Wide Grip Incline Bench Presses

Dumbbell Alternating Bench Presses on Swiss Ball Axle Bar Close Grip Incline Bench Presses Dumbbell Combo Bench Presses on Swiss Ball Axle Bar Incline Bench Presses Using Bands Axle Bar Wide Grip Bench Presses Axle Bar Incline Bench Presses Using Chains Axle Bar Close Grip Bench Presses Log Incline Bench Presses

Axle Bar Wide Grip Towel or Board Bench Presses Log Incline Bench Presses Using Bands Axle Bar Close Grip Towel or Board Bench Presses Log Incline Bench Presses Using Chains Axle Bar Bench Presses Using Bands Log Reverse Band Incline Bench Presses Axle Bar Bench Presses Using Chains

Axle Bar Reverse Band Bench Presses Axle Bar Reverse Grip Bench Presses Axle Bar Reverse Grip Towel Bench Presses Axle Bar Reverse Grip Bench Presses with Bands Axle Bar Reverse Grip Bench Presses with Chains Axle Bar Reverse Grip Reverse Band Bench Presses Log Bench Presses

Log Towel Bench Presses Log Bench Presses Using Bands Log Bench Presses Using Chains Log Reverse Band Bench Presses

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Exercise Reference: Upper Body

Floor Presses Shoulder Presses

Wide Grip Barbell Floor Presses Seated

Close Grip Barbell Floor Presses Barbell Military Presses

Wide Grip Barbell Floor Presses with Towel or Board Barbell Behind the Neck Presses Close Grip Barbell Floor Presses with Towel or Board Reverse Grip Military Presses Barbell Reverse Grip Floor Presses Barbell Military Presses with Bands Reverse Band Barbell Floor Presses Barbell Military Presses with Chains Barbell Floor Presses with Bands Reverse Band Military Presses Barbell Floor Presses with Chains Log Military Presses

Axle Wide Grip Floor Presses Axle Military Presses

Axle Close Grip Floor Presses Axle Behind the Neck Military Presses Axle Wide Grip Floor Presses with Towel or Board Axle Reverse Grip Military Presses Axle Close Grip Floor Presses with Towel or Board Dumbbell Military Presses

Axle Reverse Grip Floor Presses Dumbbell Military Presses Combo Axle Floor Presses with Bands Dumbbell Alternating Military Presses

Axle Floor Presses with Chains Dumbbell Alternating Reverse Grip Military Presses Reverse Band Axle Floor Presses Dumbbell Reverse Grip Military Presses

Log Floor Presses Dumbbell Reverse Grip Military Presses Combo Log Floor Presses with Bands Dumbbell Military Presses on Swiss Ball

Log Floor Presses with Chains Dumbbell Alternating Military Presses on Swiss Ball Log Reverse Band Floor Presses Dumbbell Military Presses Combo on Swiss Ball Dumbbell Floor Presses

Dumbbell Reverse Grip Floor Presses Standing

Dumbbell Alternating Floor Presses Standing Barbell Military Presses

Dumbbell Floor Presses Combo Standing Barbell Behind the Neck Presses Dumbbell Reverse Grip Alternating Floor Presses Standing Reverse Grip Military Presses Dumbbell Reverse Grip Floor Presses Combo Barbell Push Presses

Barbell Push Jerks

Machines Barbell Standing Military With Bands Smith Machine Flat Bench Presses Barbell Standing Military Presses with Chains Smith Machine Incline Bench Presses Barbell Standing Reverse Band Military Presses Smith Machine Decline Bench Presses Dumbbell Standing Military Presses

Hammer Strength Iso Bench Presses Dumbbell Standing Military Presses Combo Hammer Strength Incline Iso Bench Presses Dumbbell Standing Military Presses Alternating Nautilus Bench Presses Reverse Grip Standing Military Presses

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Exercise Reference: Power Movements

Power Movements Power Movements

Olympic Deadlifts to Knee Hang Power Cleans from Mid-Thigh Snatch Deadlifts Hang Power Cleans from Knees Muscle Snatches Hang Power Cleans from Below Knee Snatch Balance Power Cleans Off Blocks from Mid-Thigh Sots Presses Power Cleans Off Blocks from Knee Jump Shrugs Power Cleans Off Blocks from Below Knee Clean Grip Shrugs Dumbbell Power Cleans (from All Hangs) Clean Grip Power Shrugs (Mid-Thigh Pull) Full Cleans

Snatch Grip Shrugs Full Hang Cleans from Mid-Thigh Snatch Grip Power Shrugs (Mid-Thigh Pull) Full Hang Cleans from Knee Clean Pulls Full Hang Cleans from Below Knee Hang Clean Pulls from Knee Full Cleans Off Blocks from Mid-Thigh Hang Clean Pulls from Below Knee Full Cleans Off Blocks from Knee Clean Pulls Off Blocks from Mid-Thigh Full Cleans Off Blocks from Below Knee Clean Pulls Off Blocks from Knee Split Cleans (Floor and All Hangs) Clean Pulls Off Blocks from Below Knee Power Snatches

Snatch Pulls Hang Power Snatches from Mid-Thigh Hang Snatch Pulls from Knee Hang Power Snatches from Knee Hang Snatch Pulls from Below Knee Hang Power Snatches from Below Knee Snatch Pulls Off Blocks from Mid-Thigh Power Snatches Off Blocks from Mid-Thigh Snatch Pulls Off Blocks from Knee Power Snatches Off Blocks from Knee Snatch Pulls Off Blocks from Below Knee Power Cleans Off Blocks from Below Knee Clean High Pulls Dumbbell Power Snatches (from All Hangs) Hang Clean High Pulls from Knee Full Snatches

Hang Clean High Pulls from Mid-Thigh Full Hang Snatches from Mid-Thigh Hang Clean High Pulls from Below Knee Full Hang Snatches from Knee Clean High Pulls Off Blocks from Mid-Thigh Full Hang Snatches from Below Knee Clean High Pulls Off Blocks from Knee Full Snatches Off Blocks from Mid-Thigh Clean High Pulls Off Blocks from Below Knee Full Snatches Off Blocks from Knee Snatch High Pulls Full Snatches Off Blocks from Below Knee Hang Snatch High Pulls from Knee Push Jerks

Hang Snatch High Pulls from Mid-Thigh Split Jerks

Hang Snatch High Pulls from Below Knee Behind the Neck Jerks Snatch High Pulls Off Blocks from Mid-Thigh Clean & Jerks Snatch High Pulls Off Blocks from Knee Dumbbell Split Jerks Snatch High Pulls Off Blocks from Below Knee Dumbbell Power Jerks Power Cleans

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Exercise Reference: Strongman/Alternate Training

Tire Kegs

Tire Flips Deadlifts Tire Drags Sumo Lifts Tire Punches Tosses Tire Flip/Hops Drags Tire Lines Carries Tire Pushes Hugs Sledgehammer Overs Squats Sledgehammer Sideways Loads Tire Flip Lines Shoulders Tire Flip You Go/I Go Presses

Sled Rope Drills

Sled Pulls Horses Sled Drags Forward Waves Sled Drags Backward Drummers Sled Drags Side/Side Sidewinders Heavy Sled Pulls Little Circles R/L Harness Sled Pulls Big Circles R/L Running Sled Pulls Conan's Swords Sled Walks Military Presses Pull Throughs One-Handed Side/Side Straight Leg Walks Battles

Duck Walks

Sled Tests Frame

Bench Sleds Walks Row Sleds Runs Drags+ Deadlifts

Shrugs

Wooden Sled Uphill/Ramps 1 Man Pushes 2 Man Pushes Sled Drags Sled Pushes/Drags + Weighted Pushes Weighted Drags

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Exercise Reference-Strongman/Alternate Training

Axle Various

Tandem Overhead Presses Stairs Side/Side Presses Plate Pushes Marching Bar Death Whistle Presses Up/Down Chins Clean and Presses Medley Events

Military Presses Sledgehammer/Tire Drags Hand Over Hand Pulls

Log Prowler

Tandem Overhead Presses Green Manalishi Side/Side Presses Jump Mat Sprints Marching Syd's Problems Whistle Presses Stack Events Clean and Presses Bar/Stadiums Military Presses Truck Pushes Cleans Rep Challenge Bent Rows Hill Sleds

Sandbag Challenge

D-Ball Sandbag Holds Load High Plate Carries Squats Devils Medley

Lifts Blackbeard's Challenge Lunges Relay Race

Sit-Ups Truck Push/Sled Drags Slams Axle Deadlifts

Tosses Axle Hell

Stone Loads Plate Push/Tire Drags Walks Dynamax Throw and Runs Sprints Sled Load and Drags

Prowler/Load/Prowler

Farmers Walk Zig/Zag Ball Rolls Walks

Runs Yoke

Deadlifts Carries Shrugs Runs

Uphill/Ramps Walks (Heavy) Squats

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Speed, Agility, and Quickness Philosophy

The purpose of speed, agility, and quickness (SAQ) training is to enhance the development of our player’s game speed. Every player wants to be fast and all coaches want fast players. There are few things more intimidating or demoralizing to an opponent than fast aggressive play that allows them to catch an opponent when he thinks he can’t be caught.

SAQ training is implemented through proper training techniques and progressions until it becomes second nature. Speed (linear) is the ability to cover a certain distance in the shortest amount of time possible, agility is the power to move and change direction effectively, and quickness is the power to redirect that speed. All three of these components are interchangeable and must be trained as so.

SAQ training is learning to control the body by maintaining balance, coordination, and footing while moving as fast as possible. The athlete must be able to bend and move fluidly on the field of play. We feel that there are eight specific components to increase a player’s game speed. These eight components are trained every session.

 Strength/Power: The stronger and more powerful the muscles become, the more force they can produce. The more force they produce (e.g. leg striking ground while running), the faster the athlete will become. Strong musculature will also help in running more efficiently because the athlete is able to stay in optimal, perfect running technique for a longer period of time.

 Footwork: The feet are the beginning of any change of direction. Good solid footwork is the key to controlling the body’s momentum. Fast feet equals fast play.

 Agility: The game of football can be summed up as the ability to move in one direction, stop, and accelerate quickly in another direction without loss of speed or control. It is repeated starts and stops. Agility training is a huge part of our overall training program.  Form Run: Perfect run technique is critical to improving speed. Form run training

emphasizes proper run technique in a controlled environment in order to correct any imperfections. As the movement is performed correctly over and over, natural running becomes more efficient and the athlete becomes faster.

 Starts: Perfect technique coming out of the starting position or sprinter's stance will help the athlete get into the acceleration phase as fast as possible. The faster the athlete gets to the acceleration phase, the faster he gets to top speed. The faster he gets to top speed, the faster the athlete is to winning every play.

 Acceleration Phase: This is the time it takes to reach top speed. It is acceleration that gives what some call an ‘extra step’ on opponents during a foot race. Aside from agility, it is one of the most important aspects of any speed development program.

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 Top Speed: Once the acceleration phase is complete, the athlete is considered to be at top speed. Top speed is the maximal speed you can run.

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Speed Essentials

Form follows function. When form breaks down, speed will suffer. This section goes into detail explaining how to run with perfect form and how to come out of the start position with force and efficiency. Remember, every second counts. Speed kills!

We believe that there are only five was to increase speed: force (strength), stride frequency, stride length, form running, and takeoff (starts).

 Force (Strength): Strength is developed in the weight room and going all out in running drills. If maximum effort is not given during speed drills, the muscles will get used to training at a lower intensity/strength level (e.g. 75 percent). If the body is used to training at 75 percent and 100 percent effort is needed in a game, the body will not know how to respond. It will not be able to produce that extra burst of speed if it has not been trained to do so.

 Stride Frequency: Stride frequency is defined as the amount of time it takes to get to the next stride. The faster the next stride can be reached, the more ground is covered in a shorter amount of time, making the athlete faster. This can only be achieved when running form is perfected and the body is strong enough to handle the physical toll it takes to increase speed.

 Stride Length: Stride length is defined as the amount of space that is covered from one step to the next. For example, if an athlete’s stride length is 31 inches per stride over 10 yards, 14 reps are completed when running with perfect form. If each stride is increased to 32 inches with perfect running form, the athlete will cover more ground with each step, therefore covering the required distance faster. Again, this can only be achieved when running form is perfected and the body is strong enough to handle the physical toll it takes to increase speed.

 Form Running: Proper form running is one of the most important factors in developing speed. Speed is fluid and smooth, not reckless and forced. We have broken down running form into two parts: upper body and lower body.

 Starts: Improved starts are defined by using the starting position to put the body at the optimum advantage to explode into the first step. The faster out of the gate, the less time it takes to get into proper running form.

Form Run: Upper Body

Eyes: The eyes should be looking straight ahead, not looking up or down.

Hands: The hands must be relaxed and in a cupped or open position with the thumb placed on

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Elbows: The elbows should remain at a 90-degree angle at all times when running. This is to

ensure that they are getting the proper rotation and full power from the shoulder joint.

Wrist: The inside of the wrist should be turned toward the side of the body. The wrist controls

the direction of the elbows, which must be kept in perfect alignment with the side of the body.

Shoulders: The shoulders control the rotation of the arms and elbows. They are the legs of the

upper body. They must be straight ahead and not dip from side to side when running.

Bringing It All Together: When running, hands are slightly cupped with the thumbs on the

forefinger. The wrist is pointed in toward the side of the body. The elbows are as close to the sides of the body as possible and at a 90-degree angle. The arms should always rotate from the shoulder joint, not the elbows. When the arms are rotating forward, the hand should come up even with the chin while keeping the elbow at a perfect 90 degrees. When the arms are rotating backward, the hand should get as far back as the back pocket, with the elbows staying again at a perfect 90-degree angle. Balanced, fluid arm movement will create the optimal amount of momentum to be transferred to the lower body and through the ground.

Form Run: Lower Body

Legs: The legs go through two phases when running—flexion and hyperextension. Flexion is

when the knee is lifted off the ground. Hyperextension occurs when the leg is straight and is pushing off the ground. Hyperextension of the back leg is what controls the amount of power generated while sprinting.

Knee: The knee is lifted up and forward from the body.

Lower Leg: The lower leg triple extends out at the ankle, knee, and hip as the front leg is lifted

up and forward.

Feet: The feet play a double role in proper running form. When landing, the foot should touch

the ground even with the knee pushing the hip forward. Upon landing, the balls of the feet must strike the ground first. Pull the foot down and back under the hip. The ankle must be loose or the heel will strike before the ball of the foot, interfering with power displacement, which will increase deceleration.

Form Run

Bringing It All Together: Upon starting, the knee drives up and forward. The ball of the foot

lands even with the knee, driving it into the ground for a split second. The ankle is loose. The leg is then straightened (hyperextended) with as much force as possible from the ankle, knee, and hip. Upon foot strike, the leg drives back and the arm on that side goes up. The opposite knee lifts up and the arm on that side goes down. These two forces acting against each other create

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Form Starts:

 Front foot is placed three to six inches behind the starting line.

 The hand opposite the front foot should be high on the fingertips and directly on the starting line with the thumb and forefinger parallel to the line.

 The other hand is placed on the hip of the forward leg with the elbow pointed up.  The back foot should be even with the front foot heel and should be hip width.  The hips should be slightly above shoulder height.

 Shoulders should be slightly ahead of the starting line with the majority of the body weight on the hand.

 Eyes should be staring straight down.

 Push off with both feet and your first step landing should be no more than six inches from the starting line.

 As you drive both feet into the ground, shoot the back arm forward and the front arm backward.

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Form Run Drills

Butt Kicks:

Emphasis: Stride Frequency/Foot Placement

Heel to bottom of butt Toes cocked up toward shin

Player should land on the balls of their feet

Ankle Runs:

Emphasis: Foot Placement/Stride Force

Quick step no higher than the ankle with a fast bend of the knee Eyes up

Toes pointed up toward shin

Player should land on the balls of the feet and then pop up as quickly as possible for the next rep

Fast arm movement trying to beat steps

Bike Walk:

Emphasis: Stride Frequency

Knee up to 90 degrees

Heel should hit butt and then come forward and down once it hits 90 degrees Toes pointed up toward shin

Power foot back into the ground

Ground contact should occur underneath hips, flat footed

Opposite arm opposite leg action, match tempo of leg movement Concentrate on form, slow methodical reps

Bike Runs:

Emphasis: Stride Frequency/Stride Length/Stride Force

Knee up to 90 degrees

Heel should hit butt and then come forward and down once it hits 90 degrees Toes pointed up toward shin

Power foot back into the ground

Ground contact should occur underneath hips, flat footed

Opposite arm opposite leg action, match tempo of leg movement Concentrate on form, fast methodical reps

A Skip:

Emphasis: Stride Force/Stride Frequency/Stride Length

Knee to 90 degrees with toes cocked up toward shin Opposite leg extends at ankle, knee, and hip

Opposite arm, opposite leg action

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Agility/Strongman Station Guidelines

Drill Guidelines

1. All equipment must be set up prior to warm ups.

2. The team is divided into six groups—OL, DL, TE/RB, QB/WR, DB, and LB/Spec. 3. There will be six stations set up in a rectangle shape. Each station will be set up 20 yards

apart.

4. Each station will begin when the whistle is blown.

5. The length of each station will vary depending on the training goal for that day. 6. Each station will end when the whistle is blown.

7. When the whistle blows, each group will break down on that station’s keyword.

8. Each group will then have ten seconds including break down to sprint to the next station. 9. Each group will then get a 45-second break to drink and receive instructions for that

station.

10. Each group will perform the drills with the emphasis on perfect form and then speed. The goal is to get fast perfect reps, not bad reps where all that is taught is bad mechanics.

Player Guidelines

1. To be quick and explosive, training must be quick and explosive.

2. On stations that require you to race against each other (Competition Carnival), you must be competitive and encourage each other.

3. Run through the line and finish strong.

4. If a cone is knocked over, the drill must start over.

5. Perform the drill correctly, at full speed, and under control.

6. All lines must be touched. Failure to do so will result in repeating the drill. 7. Team issued apparel must be worn.

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Drill Station Set-Up Example

Station 1: 4-Cone Drills

Station 2: Agility Drills

Station 4: Rope Drills

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Agility Reference

Guide

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Three-Cone Backpedal Function:

To develop acceleration, coordination, linear speed, quickness

Method:

1. Position yourself in a two

2. On the coach’s signal, backpedal to the first cone. 3. Breakdown and then sprint to the second cone.

4. Breakdown and then backpedal through the finish cone.

Coaching Points:

• Keep feet moving during breakdown.

• Keep hips low during breakdown, change of direction, and backpedal. • Changes of direction should be sharp and as close to cones as possible. • Finish strong through the last cone!

Cone Backpedal-Sprint-Backpedal

To develop acceleration, coordination, linear speed, quickness, and reaction time. yourself in a two-point backpedal stance in between the start cones. On the coach’s signal, backpedal to the first cone.

then sprint to the second cone.

then backpedal through the finish cone. Keep feet moving during breakdown.

Keep hips low during breakdown, change of direction, and backpedal. Changes of direction should be sharp and as close to cones as possible.

through the last cone!

and reaction time. point backpedal stance in between the start cones.

Keep hips low during breakdown, change of direction, and backpedal. Changes of direction should be sharp and as close to cones as possible.

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Three-Cone Backpedal-Shuffle Function:

To develop acceleration, body awareness, controlled deceleration, coordination, lateral change of direction, linear speed, quickness, and reaction time.

Method:

2. On the coach’s signal, backpedal to the first cone. 3. Breakdown and then shuffle to the second cone. 4. Breakdown and then sprint through the third cone.

• Face the same direction the entire drill. • Keep feet moving during breakdown.

• Keep hips low during breakdown, change of direction, shuffle

• Changes of direction should be sharp and as close to cones as possible. • Finish strong through the last cone!

Shuffle-Sprint

Position yourself in a two-point backpedal stance between the two start cones. On the coach’s signal, backpedal to the first cone.

then shuffle to the second cone. then sprint through the third cone. Face the same direction the entire drill.

Keep feet moving during breakdown.

Keep hips low during breakdown, change of direction, shuffle, and backpedal. Changes of direction should be sharp and as close to cones as possible.

To develop acceleration, body awareness, controlled deceleration, coordination, lateral

point backpedal stance between the two start cones.

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Three-Cone Backpedal-Sprint Function:

Method:

2. On the coach’s signal, backpedal to the first cone. 3. Breakdown and then sprint to the second cone. 4. Breakdown and then shuffle through the third cone.

• Face the same direction the entire drill. • Keep feet moving during breakdown.

• Keep hips low during breakdown, change of direction, shuffle

• Changes of direction should be sharp and as close to cones as possible. • Finish strong through the last cone!

Sprint-Shuffle

To develop acceleration, body awareness, controlled deceleration, coordination, lateral direction, linear speed, quickness, and reaction time.

Position yourself in a two-point backpedal stance between the two start cones. On the coach’s signal, backpedal to the first cone.

print to the second cone. huffle through the third cone. Face the same direction the entire drill.

Keep feet moving during breakdown.

Keep hips low during breakdown, change of direction, shuffle, and backpedal. Changes of direction should be sharp and as close to cones as possible.

To develop acceleration, body awareness, controlled deceleration, coordination, lateral

point backpedal stance between the two start cones.

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Three-Cone Carioca-Backpedal-Shuffle Function:

To develop agility, change of direction, controlled deceleration, coordination, hip flexibility, quickness, and reaction time.

Method:

1.Position yourself in a two-point ready stance in between the two start cones. 2.On the coach’s signal, carioca to the first cone.

3.Breakdown and then backpedal to the second cone. 4.Breakdown and then shuffle through the finish cone.

•Face the same direction the entire drill. •Keep feet moving during breakdown.

•Keep hips low during breakdown, change of direction, shuffle, and backpedal. •Changes of direction should be sharp and as close to cones as possible.

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Three-Cone Carioca-Shuffle Function:

To develop acceleration, change of direction, controlled deceleration, coordination, linear speed, quickness, and reaction time.

Method:

1.Position yourself in a two 2.On the coach’s signal, c

3.Breakdown and then shuffle to the second cone. 4.Breakdown and then shuffle through the finish cone.

•Keep feet moving during b

•Keep hips low during breakdown, change of direction, shuffle

•Changes of direction should be sharp and as close to cones as possible. •Finish strong through the last cone!

Shuffle-Shuffle

1.Position yourself in a two-point ready stance in between the two start cones. carioca to the first cone.

huffle to the second cone. huffle through the finish cone. •Keep feet moving during breakdown.

To develop acceleration, change of direction, controlled deceleration, coordination,

point ready stance in between the two start cones.

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Three-Cone Carioca-Shuffle Function:

Method:

1.Position yourself in a two 2.On the coach’s signal, c 3.Breakdown and then s 4.Breakdown and then s

•Keep feet moving during b

Shuffle-Sprint

1.Position yourself in a two-point ready stance, in between the two start cones. 2.On the coach’s signal, carioca to the first cone.

shuffle to the second cone. sprint through the finish cone. •Keep feet moving during breakdown.

•Finish strong through the last cone!

point ready stance, in between the two start cones.

and backpedal. •Changes of direction should be sharp and as close to cones as possible.

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Three-Cone Carioca-Sprint Function:

Method:

1.Position yourself in a two 2.On the coach’s signal,

3.Breakdown and then sprint to the second cone. 4.Breakdown and then c

•Keep feet moving during br

Sprint-Carioca

then sprint to the second cone. carioca through the finish cone. •Keep feet moving during breakdown.

•Finish strong through the last cone!

point ready stance in between the two start cones.

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Three-Cone Carioca-Function:

Method:

1.Position yourself in a two 2.On the coach’s signal,

3.Breakdown and then sprint to the second cone. 4.Breakdown and then

•Keep feet moving during breakdown. •Keep hips low during

-Sprint-Shuffle

then sprint to the second cone. then shuffle through the finish cone. •Keep feet moving during breakdown.

wo start cones.

Complete Book

Blueprint for Success:

A Strength &

Conditioning Coach's

Manual

Disclaimer

Dedication/Acknowledgements

Introduction

Contents

Mission Statement

Program Philosophy

Training Principles

Strength Training

Strength and Conditioning Program Design

Exercise Reference: Upper Body

Exercise Reference: Upper Body

Exercise Reference: Upper Body

Exercise Reference: Lower Body/Abs

Exercise Reference: Lower Body

Exercise Reference: Lower Body

Exercise Reference: Lower Body

Exercise Reference: Upper Body

Exercise Reference: Upper Body

Exercise Reference: Upper Body

Exercise Reference: Power Movements

Exercise Reference: Strongman/Alternate Training

Exercise Reference-Strongman/Alternate Training

Speed, Agility, and Quickness Philosophy

Speed Essentials

Form Run Drills

Agility/Strongman Station Guidelines

Drill Station Set-Up Example

Agility Reference

Guide