Dead Period RUNNING WORKOUT PROGRAM

Dynamic Warm Up Conditioning Day WARM-UP 2 LAPS Stride 50 yards x2 Backwards Run 30 yards x2 Shuffle Arm Swing 20 yards x2 Front Lunge Walk 15 yards x1 Backwards Lunge Walk 15 yards x1 High Knee walk and Grab 15 yards x1 Heel ups 20 yards x2 High Knee Skip 20 yards x2 90% Build Up 40 yards x2 2 LAPS

Upper Body/Lower Body Plyometric/ Jump Training First- Teach athletes how to land, teach proper body position upon landing and how to absorb the force of the landing. Start with the most basic forms of Jump Training Double foot hops/jumps Simple jumps with easy (low impact) landing Keep total contacts (Volume) low 20-30 contacts total (High intensity) Medicine Ball throws explosive push ups for upper body Same volume for upper body as lower body

Speed Development Speed development is NOT conditioning. Speed development is working the Central Nervous System . To get Quality Speed Development allow for full recovery between every repetition on every drill. On Speed Development days allow for 1 minute of recovery for every 10 yards above 90% effort. Keep Speed Volume to no more than 300 yards per workout at your highest speed training during your off-season program. As conditioning volume increases during off-season, reduce the speed volume for each speed training session.

Speed Development The Workout Plan Review- Teach Running Mechanics (PAL) Posture: Pronounce lean during acceleration to overcome inertia, more erect posture at top speed, triple extension of the ankle, knee and hip. Arm Action: Amplitude or range of motion of arms during stride. Faster during acceleration, smoothens out at top speed. Leg Action: Action of the hips and legs relative to the torso and the ground. Hip, knee, and ankle triple extension during acceleration. Quick stops requires bending the ankle, knees and hips to reduce force and to control the stop. Vern Gambetta- Sports Specific Speed Teach- Standing, Sprint Start Stance, First 3 Steps. Acceleration Work Speed/ Absolute Speed Work

Speed Development Workout Phase 1 Jump Training Reps/ Yards Recovery Week 1 Hurdle Hops/ Hop & Hold 1 x 5, 3 x 5 Full Linear Speed ------- 1. Seated Fast Arms 3 x 10 sec 30 sec 2. Partner Knee Drive Drill 2 x 15 yards 1:00 min 3. Sprint Starts 70%, 80%, 90% 3 x 10 yards (Teach Sprint Start Technique) 4. Partner Resistive Sprints 4-6x 10 yards (Sprint Start Stance- No Release) -------- 5. Sprint Starts- 90% x 1, 100% x 3 4 x 10 yards 6. Build Ups- Standing Start 2 x 40 yards (Gradually Build Up of Speed over 40 yards, reach 90% to 95% top speed at 40) --------- (Walk back recovery)

Speed & Agility Development Phase 1 Jump Training Reps/ Yards Recovery Week 1 Speed & Agility 1. Pro Agility Shuttle – Sprint 3 each way 1:00 min 2. Pro Agility Shuttle- Shuffle 3. 4- Cone Drill – 10 yards apart (Back peddle, Sprint, Back peddle, Sprint) ------ 4. Triangle Cone Drill ( 3 point stance start) -------

STRENGTH AND CONDITIONING LB/ TE/ RB Week 1-3 Monday Tuesday Wednesday Thursday Friday Dynamic Warm Up Hip/Knee/Ankle --------------------- O ------------------ F Ladders x 8 Basic 1 800m 2min 25sec 4min rest 600m 1min 45sec 4*400m 80sec 3min 2*200m 32sec 1min rest 3*300m 50sec 3min rest 5*150 22sec 2min 30sec rest 3*80m all out 45sec rest General Lateral Acceleration Shackle Shuffle x 4 Shuffle Sled Pulls x 4 D Position Pass Drops w/ Break Back x 4 Ladder drills quick feet and hips RB Route running A Basic Reaction Quick Hips Y (Run/Sprint/Run) x 10 Backpedal (50 yds.) x 2 110 yards Stride 12

STRENGTH AND CONDITIONING QB/WR/DB WEEKS 1-3 Monday Tuesday Wednesday Thursday Friday Dynamic Warm Up Hip/Knee/Ankle --------------------- O ------------------ F Ladders x 8 Basic 1 ` General Lateral Acceleration Shackle Shuffle x 4 Shuffle Sled Pulls x 4 800m 2min 15sec 4min rest 600m 1min 30sec 4*400m 70sec 3min 2*200m 27sec 1 min rest 3*300m 45sec 3min rest 5*150 20sec 2min 30sec rest 3*80m all out 45sec rest D Position Routes on air with QB Ladder drills quick feet and hip DBs A Basic Reaction Basic 2 Y ALL 10* 110 Sprint (Run/Sprint/Run) x 10 Backpedal (50 yds.) x 2

STRENGTH AND CONDITIONING DL/OL/K/P WEEKS 1-3 Monday Tuesday Wednesday Thursday Friday Dynamic Warm Up Hip/Knee/Ankle --------------------- O ------------------ Ladders x 8 Basic 2 F General Linear Over-speed 20 Yard Sprints x 5 100 x 4 800m 2min 45sec 4min rest 600m 1min 50sec 4*400m 90sec 3min 2 *200m 1 min rest Position Linear Drive Block x 6 Pulling Drill x 3 (c) Pass sets 6 (d) W drill 6 (e) Punch x 6 D 3*300m 55sec 3min rest 5*150 25sec 2min 30sec rest 3*80m all out 45sec rest Position Reaction Pass Sets A ALL 20/30/20/30/40/50 all out run (Run/Sprint/Run/Sprint) x 8 Backpedal (50 yds.) x 2 Y