1. Spring Break Workout THE INVESTMENT NEVER STOPS

2. 1.Push-Ups 2.BODY SQUATS 3.Pull Ups 4.Squat Jumps 5.Lunge Jumps 6.Walking Lunges 7.Crazy 8 Push-Ups/Sit Ups 8.Agility Workouts- Cone Drills 9.300 Yard Shuttle o The Process to our 2013 Goal is in progression. We will maximize the next 4 Days to prepare our body to attack to performance development plan we will follow through upon our return on Monday. o Research each exercise if you dont know the proper technique.. Coach Grimmage

3. 1.Push-Ups 2.BODY SQUATS 3.Pull Ups 4.Squat Jumps 5.Lunge Jumps 6.Walking Lunges 7.Crazy 8 Push-Ups/Sit Ups 8.Agility Workouts- Cone Drills 9.300 Yard Shuttle Push Ups 100 Regular 100 Diamond 100 Decline 4 x 25 Plyo-Push-Ups Squat Jumps 4 x 20 Walking Lunges 200yrds Body Squats 4 x 40 Crazy 8 Push Ups Sit Up Quick Combo

4. Stance and Starts Lung Walk Stang Skip- As Stang Skip -Bs Butt Kicks Quick Carioca Regular Carioca High Knees After form running start our agility workout with 3 stations. Each station will be 4minutes in duration with a 1 minute exchange during rotation from one station to the other. At the end of each station say PRIDE!!! Student Athletes, hustle to set up one station to the other (move faster than fast). THE INVESTMENT NEVER STOPS

5. Stances - The first item will be the concentration on a good stance, stances will be done using an actual football related stance by position played. Each player will come out of their position stance and explode off for at least 10yrds. a. Student Athletes that plays Football will be required to be in a 3 point stance, all down hands will be from finger tips. b. Feet shoulder with apart. c. Feet will be with toes pointed slightly inward, with heels pointed outward (this creates a flat back). d. Eyes will be focused straight ahead, with the back heels of the feet only slightly off the floor. e. Heels no more than a 1/2 inch off the floor. Lung Walks -Back knee down front leg forward - Show your numbers - Shoulders Opposite the punch ( Down and Back 15yrds) Stangs Skips- "A's" (walk for form) – Chin through the hips arm action, don't beat the drum - Knees above the waist - toes to the sky - eyes on the prize - Show your numbers ( Down and Back 10yrds) High Knees (with speed) Hammer & Nail, don't beat the drum - Knees above the waist - toes to the sky - eyes on the prize - Show your numbers ( Down and Back 10yrds) Stangs Skips- "B's" - Chin through the hips arm action, don't beat the drum - Knees above the waist - toes to the sky - eyes on the prize - Show your numbers - Paw the ground ( Down and Back 10yrds) Butt Kick's - Chin through the hips arm action, don't beat the drum - Kick your self in the butt -eyes on the prize - Show your numbers ( Down and Back 10yrds) Quick Step Carioca - Feet fire. ( Down and Back 10yrds) Regular Carioca - Slow stretching action 10 to 15 yards Right and Left Single Leg Power Skips - Stress Height and Arm Action Broad Jumps - Land and explode off of both feet (good power position)