Strength Power Speed Vertical Jump Agility

Athletic Domination

Thank you for your purchase! Purpose: This is a 16 week training program that will improve your strength, power, speed, agility, and vertical jump. This program has been tested by numerous elite level Division I athletes. On average, during beta testing, over 10 weeks the average vertical jump improvement was 6", the Pro 20 dropped by .5 seconds, and the average 40 dropped by .5 seconds. Design: This program follows block periodization. Phase 1 is GPP with the aim of improving work capacity and movement patterns. Block A is a maximal strength block. Block B is a teansition and includes intensive plyometric exercises. This block aims at setting up Block C the power block. The intensive plyometric exercises in Block B exploit the long term delayed training effect (LDTE) and reap their rewards during the final block. The LDTE states that the actual gains from depth jumping will not be realized until 4 weeks following the depth jump training period. As a result we see a 1+1=4 effect during Block C. Layout: This manual is broken into the following sections: Program: GPP/Block A/Block B/Block C Exercises Tips: For the program and how to properly change direction Running: Progression and Drills Bonus: Factors Affecting Vertical Jump During the running/speed portion of the workout, reference the running progression which is layed out in order of difficulty. Choose the run you would like to do in the assigned category, and then look up the performance of the drill in the following pages. Perform the sets and reps as seen in the 16 week training program. The GPP Block is AS important as the rest of the program. Without efficient movement established during the GPP Phase, you will be limiting future development and increasing the potential for injury. If you have any questions: I am available for support at evolutionaryathletics@gmail.com Again, Thank you for your purchase and I am looking forward to working with you in the future! Alex Vasquez

16 Week Program

GPP Week 1 Mobility 1x10

Monday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Tripod Prone Glute Chair Altitude Drop 3x5 LDISO Squat LDISO 1 Leg RDL LDISO Push Up LDISO Chin Up Interval

Tuesday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Tripod Prone Glute Chair Altitude drop 3x5 LDISO Lunge LDISO RDL LDISO Push Up LDISO Chin Up Tempo Glute Quadricep Calf Hamstring Groin Pec Minor Lats

Thursday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Tripod Prone Glute Chair Altitude Drop 3x5 LDISO Squat LDISO 1 Leg RDL LDISO Push Up LDISO Chin Up Interval Glute Quadricep Calf Hamstring Groin Pec Minor Lats

Friday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Tripod Prone Glute Chair Altitude drop 3x5 LDISO Lunge LDISO RDL LDISO Push Up LDISO Chin Up Tempo Glute Quadricep Calf Hamstring Groin Pec Minor Lats

Core x 100 reps

Workout Total 3 min each position

Run

Stretch down 1x30 sec Glute Quadricep Calf Hamstring Groin Pec Minor Lats

GPP Week 2 Mobility 1x10

Monday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Tripod Prone Glute Chair Altitude Drop 3x5 LDISO Squat LDISO 1 Leg RDL LDISO Push Up LDISO Chin Up Interval

Tuesday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Tripod Prone Glute Chair Altitude drop 3x5 LDISO Lunge LDISO RDL LDISO Push Up LDISO Chin Up Tempo Glute Quadricep Calf Hamstring Groin Pec Minor Lats

Thursday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Tripod Prone Glute Chair Altitude Drop 3x5 LDISO Squat LDISO 1 Leg RDL LDISO Push Up LDISO Chin Up Interval Glute Quadricep Calf Hamstring Groin Pec Minor Lats

Friday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Tripod Prone Glute Chair Altitude drop 3x5 LDISO Lunge LDISO RDL LDISO Push Up LDISO Chin Up Tempo Glute Quadricep Calf Hamstring Groin Pec Minor Lats

Core x 100 reps

Workout Total 4 min each position

Run

Stretch down 1x30 sec Glute Quadricep Calf Hamstring Groin Pec Minor Lats

GPP Week 3 Mobility 1x10

Monday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Tripod Prone Glute Chair Altitude Drop 3x5 LDISO Squat LDISO 1 Leg RDL LDISO Push Up LDISO Chin Up Interval

Tuesday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Tripod Prone Glute Chair Altitude drop 3x5 LDISO Lunge LDISO RDL LDISO Push Up LDISO Chin Up Tempo Glute Quadricep Calf Hamstring Groin Pec Minor Lats

Thursday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Tripod Prone Glute Chair Altitude Drop 3x5 LDISO Squat LDISO 1 Leg RDL LDISO Push Up LDISO Chin Up Interval Glute Quadricep Calf Hamstring Groin Pec Minor Lats

Friday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Tripod Prone Glute Chair Altitude drop 3x5 LDISO Lunge LDISO RDL LDISO Push Up LDISO Chin Up Tempo Glute Quadricep Calf Hamstring Groin Pec Minor Lats

Core x 100 reps

Workout Total 5 min each position

Run

Stretch down 1x30 sec Glute Quadricep Calf Hamstring Groin Pec Minor Lats

GPP Week 4 Mobility 1x10

Monday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Tripod Prone Glute Chair Altitude Drop 3x5 LDISO Squat LDISO 1 Leg RDL LDISO Push Up LDISO Chin Up Interval

Tuesday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Tripod Prone Glute Chair Altitude drop 3x5 LDISO Lunge LDISO RDL LDISO Push Up LDISO Chin Up Tempo Glute Quadricep Calf Hamstring Groin Pec Minor Lats

Thursday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Tripod Prone Glute Chair Altitude Drop 3x5 LDISO Squat LDISO 1 Leg RDL LDISO Push Up LDISO Chin Up Interval Glute Quadricep Calf Hamstring Groin Pec Minor Lats

Friday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Tripod Prone Glute Chair Altitude drop 3x5 LDISO Lunge LDISO RDL LDISO Push Up LDISO Chin Up Tempo Glute Quadricep Calf Hamstring Groin Pec Minor Lats

Core x 100 reps

Workout Total 5 min each position

Run

Stretch down 1x30 sec Glute Quadricep Calf Hamstring Groin Pec Minor Lats

Program:
Block A Week 1 Mobility 1x10 Monday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Tripod Prone Glute Chair Acceleration 2x4 LSFJ 4x30 sec Squat 6x5 Altitude Drop x 30 1 Leg RDL 4x8 Bench Press x5/10/20 Chin Up x5/10/20 LDISO Lunge LDISO RDL LDISO Push Up Tuesday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Tripod Prone Glute Chair Breakdown 2x4 LSFJ 4x30 sec DB Swing 5x15 RDL 5x3 Glute Ham 4x8 DB Row 6x5 Thursday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Tripod Prone Glute Chair Acceleration 2x4 LSFJ 4x30 sec Squat 3x3, 3x8 Altitude Drop x30 1 Leg RDL 4x8 Bench Press x5/10/20 Chin Up x5/10/20 LDISO Lunge LDISO RDL LDISO Push Up Glute Quadricep Calf Hamstring Groin Pec Minor Lats Friday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Tripod Prone Glute Chair Breakdown 2x4 LSFJ 4x30 sec DB Swing 10x10 RDL 3x3 Glute Ham 4x8 DB Row 3x3, 3x8

Core x 100 reps

Speed Workout

LDISO x2-4 Min

LDISO Lunge LDISO RDL LDISO Push Up Glute Quadricep Calf Hamstring Groin Pec Minor Lats

LDISO Lunge LDISO RDL LDISO Push Up Glute Quadricep Calf Hamstring Groin Pec Minor Lats

Stretch down 1x30 sec Glute Quadricep Calf Hamstring Groin Pec Minor Lats

Block A Week 2 Mobility 1x10

Monday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Tripod Prone Glute Chair Acceleration 2x5 LSFJ 45x30 sec Squat 3x3, 3x5 Altitude Drop x 35 1 Leg RDL 5x6 Bench Press x5/10/20 Chin Up x5/10/20 LDISO Lunge LDISO RDL LDISO Push Up

Tuesday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Tripod Prone Glute Chair Breakdown 2x5 LSFJ 5x30 sec DB Swing 5x18 RDL 5x2 Glute Ham 5x6 DB Row 3x3, 3x5

Thursday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Tripod Prone Glute Chair Acceleration 2x5 LSFJ 5x30 sec Squat x2,4,6,2,4,6 Altitude Drop x35 1 Leg RDL 5x6 Bench Press x5/10/20 Chin Up x5/10/20 LDISO Lunge LDISO RDL LDISO Push Up Glute Quadricep Calf Hamstring Groin Pec Minor Lats

Friday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Tripod Prone Glute Chair Breakdown 2x5 LSFJ 5x30 sec DB Swing 10x12 RDL 3x2 Glute Ham 5x6 DB Row x2,4,6,2,4,6

Core x 200 reps

Speed Workout

LDISO x2-4 Min

LDISO Lunge LDISO RDL LDISO Push Up Glute Quadricep Calf Hamstring Groin Pec Minor Lats

LDISO Lunge LDISO RDL LDISO Push Up Glute Quadricep Calf Hamstring Groin Pec Minor Lats

Stretch down 1x30 sec Glute Quadricep Calf Hamstring Groin Pec Minor Lats

Block A Week 3 Mobility 1x10

Monday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Tripod Prone Glute Chair Acceleration 2x6 LSFJ 6x30 sec Squat 8x2 Altitude Drop x 40 1 Leg RDL 5x5 Bench Press x5/10/20 Chin Up x5/10/20 LDISO Lunge LDISO RDL LDISO Push Up

Tuesday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Tripod Prone Glute Chair Breakdown 2x6 LSFJ 6x30 sec DB Swing 5x20 RDL 10x1 Glute Ham 5x5 DB Row x8x2

Thursday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Tripod Prone Glute Chair Acceleration 2x6 LSFJ 6x30 sec Squat 4x5 Altitude Drop x40 1 Leg RDL 5x5 Bench Press x5/10/20 Chin Up x5/10/20 LDISO Lunge LDISO RDL LDISO Push Up Glute Quadricep Calf Hamstring Groin Pec Minor Lats

Friday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Tripod Prone Glute Chair Breakdown 2x6 LSFJ 6x30 sec DB Swing 10x15 RDL 5x1 Glute Ham 5x5 DB Row x5/10/20

Core x 200 reps

Speed Workout

LDISO x2-4 Min

LDISO Lunge LDISO RDL LDISO Push Up Glute Quadricep Calf Hamstring Groin Pec Minor Lats

LDISO Lunge LDISO RDL LDISO Push Up Glute Quadricep Calf Hamstring Groin Pec Minor Lats

Stretch down 1x30 sec Glute Quadricep Calf Hamstring Groin Pec Minor Lats

Block A Week 4 Mobility 1x10

Monday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Tripod Prone Glute Chair Acceleration 1x4 LSFJ 5x30 sec Altitude Drop x 20 LDISO Squat LDISO 1 Leg RDL LDISO Push Up LDISO Chin Up

Tuesday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Tripod Prone Glute Chair Breakdown 1x4 LSFJ 5x30 sec LDISO Lunge LDISO RDL LDISO Push Up LDISO Chin Up Glute Quadricep Calf Hamstring Groin Pec Minor Lats

Thursday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Tripod Prone Glute Chair Acceleration 1x4 LSFJ 5x30 sec Altitude Drop x20 LDISO Squat LDISO 1 Leg RDL LDISO Push Up LDISO Chin Up Glute Quadricep Calf Hamstring Groin Pec Minor Lats

Friday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Tripod Prone Glute Chair Breakdown 1x4 LSFJ 5x30 sec LDISO Lunge LDISO RDL LDISO Push Up LDISO Chin Up Glute Quadricep Calf Hamstring Groin Pec Minor Lats

Core x 200 reps

Speed Workout LDISO x2-4 Min

Stretch down 1x30 sec Glute Quadricep Calf Hamstring Groin Pec Minor Lats

Block B Week 1 Mobility 1x10

Monday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Dead Bug Horse Chair Prime Times 10ydx5-10 Turn A 2x4 Each Side LSFJ 6x30 sec Speed Squat 70% 4x3 REA Squat 40% 4x3 1 Leg RDL 3x8 DB Swing 10x10 Bench 4x5 Pull Up 4x5 LDISO Lunge LDISO RDL LDISO Push Up

Tuesday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Dead Bug Horse Chair Prime Times 10ydx5-10 Turn A 2x4 Each Side LSFJ 6x30 sec Depth Jump x 30 Speed RDL 60% 8x3 Glute Ham 5x5 DB Row 3x8

Thursday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Dead Bug Horse Chair Prime Times 10ydx5-10 Turn A 2x4 Each Side LSFJ 6x30 sec Speed Squat 70% 4x3 REA Squat 40% 4x3 1 Leg RDL 3x8 DB Swing 5x20 Bench 4x5 Pull Up 4x5 LDISO Lunge LDISO RDL LDISO Push Up Glute Quadricep Calf Hamstring Groin Pec Minor Lats

Friday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Dead Bug Horse Chair Prime Times 10ydx5-10 Turn A 2x4 Each Side LSFJ 6x30 sec Depth Jump x 30 Speed RDL 60% 8x3 Glute Ham 5x5 DB Row 3x8

Core x 100 reps

Speed

Workout

LDISO x2-4 Min

LDISO Lunge LDISO RDL LDISO Push Up Glute Quadricep Calf Hamstring Groin Pec Minor Lats

LDISO Lunge LDISO RDL LDISO Push Up Glute Quadricep Calf Hamstring Groin Pec Minor Lats

Stretch down 1x30 sec Glute Quadricep Calf Hamstring Groin Pec Minor Lats

Block B Week 2 Mobility 1x10

Monday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Dead Bug Horse Chair Prime Times 10ydx5-10 Turn A 2x5 Each Side LSFJ 7x30 sec Speed Squat 60% 5x3 REA Squat 40% 5x3 1 Leg RDL 4x6 DB Swing 10x15 Bench 5x3 Pull Up 5x3 LDISO Lunge LDISO RDL LDISO Push Up

Tuesday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Dead Bug Horse Chair Prime Times 10ydx5-10 Turn A 2x5 Each Side LSFJ 7x30 sec Depth Jump x 35 Speed RDL 50% 10x3 Glute Ham 5x5 DB Row 4x6

Thursday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Dead Bug Horse Chair Prime Times 10ydx5-10 Turn A 2x5 Each Side LSFJ 7x30 sec Speed Squat 60% 5x3 REA Squat 40% 5x3 1 Leg RDL 4x6 DB Swing 5x25 Bench 5x3 Pull Up 5x3 LDISO Lunge LDISO RDL LDISO Push Up Glute Quadricep Calf Hamstring Groin Pec Minor Lats

Friday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Dead Bug Horse Chair Prime Times 10ydx5-10 Turn A 2x5 Each Side LSFJ 7x30 sec Depth Jump x 35 Speed RDL 50% 10x3 Glute Ham 5x5 DB Row 4x6

Core x 100 reps

Speed

Workout

LDISO x2-4 Min

LDISO Lunge LDISO RDL LDISO Push Up Glute Quadricep Calf Hamstring Groin Pec Minor Lats

LDISO Lunge LDISO RDL LDISO Push Up Glute Quadricep Calf Hamstring Groin Pec Minor Lats

Stretch down 1x30 sec Glute Quadricep Calf Hamstring Groin Pec Minor Lats

Block B Week 3 Mobility 1x10

Monday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Dead Bug Horse Chair Prime Times 10ydx5-10 Turn A 2x6 Each Side LSFJ 8x30 sec Speed Squat 70% 6x3 REA Squat 50% 6x3 1 Leg RDL 5x5 DB Swing 10x20 Bench 6x1 Pull Up 6x1 LDISO Lunge LDISO RDL LDISO Push Up

Tuesday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Dead Bug Horse Chair Prime Times 10ydx5-10 Turn A 2x6 Each Side LSFJ 8x30 sec Depth Jump x 40 Speed RDL 60% 12x2 Glute Ham 6x3 DB Row 5x5

Thursday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Dead Bug Horse Chair Prime Times 10ydx5-10 Turn A 2x6 Each Side LSFJ 8x30 sec Speed Squat 70% 6x3 REA Squat 50% 6x3 1 Leg RDL 5x5 DB Swing 5x30 Bench 6x1 Pull Up 6x1 LDISO Lunge LDISO RDL LDISO Push Up Glute Quadricep Calf Hamstring Groin Pec Minor Lats

Friday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Dead Bug Horse Chair Prime Times 10ydx5-10 Turn A 2x6 Each Side LSFJ 8x30 sec Depth Jump x 40 Speed RDL 60% 12x2 Glute Ham 6x3 DB Row 5x5

Core x 100 reps

Speed

Workout

LDISO x2-4 Min

LDISO Lunge LDISO RDL LDISO Push Up Glute Quadricep Calf Hamstring Groin Pec Minor Lats

LDISO Lunge LDISO RDL LDISO Push Up Glute Quadricep Calf Hamstring Groin Pec Minor Lats

Stretch down 1x30 sec Glute Quadricep Calf Hamstring Groin Pec Minor Lats

Block B Week 4 Mobility 1x10

Monday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Dead Bug Horse Chair Prime Times 10ydx5-10 Turn A 2x4 Each Side REA Squat 50% 5x3 1 Leg RDL 3x5 DB Swing 10x10 Bench3x5 Pull Up 3x5 LDISO Lunge LDISO RDL LDISO Push Up

Tuesday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Dead Bug Horse Chair

Thursday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Dead Bug Horse Chair

Friday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Dead Bug Horse Chair Prime Times 10ydx5-10 Turn A 2x4 Each Side

Core x 100 reps

Speed

Workout

Depth Jump x 35 Speed RDL 50% 6x3 Glute Ham 3x5 DB Row 3x5

Speed Squat 60% 5x3 1 Leg RDL 4x6 Bench 3x5 Pull Up 3x5

Depth Jump x 35 Glute Ham 3x5 DB Row3x5

LDISO x2-4 Min

LDISO Lunge LDISO RDL LDISO Push Up Glute Quadricep Calf Hamstring Groin Pec Minor Lats

LDISO Lunge LDISO RDL LDISO Push Up Glute Quadricep Calf Hamstring Groin Pec Minor Lats

LDISO Lunge LDISO RDL LDISO Push Up Glute Quadricep Calf Hamstring Groin Pec Minor Lats

Stretch down 1x30 sec Glute Quadricep Calf Hamstring Groin Pec Minor Lats

Block C Week 1 Mobility 1x10

Monday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Dead Bug Horse Chair Turn B 2x4 Each Side

Tuesday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Dead Bug Horse Chair Prime Times 10ydx5-10 Turn B 2x4 Each Side LSFJ 6x30 sec Speed Squat 70% 8x3 Heavy DB Swing 6x5 REA Glute Ham 4x5 DB Row 2x5

Thursday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Dead Bug Horse Chair Turn B 2x4 Each Side

Friday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Dead Bug Horse Chair r Prime Times 10ydx5-10 Turn B 2x4 Each Side LSFJ 6x30 sec Speed Squat 70% 8x3 Heavy DB Swing 6x5 REA Glute Ham 4x5 DB Row 2x5

Core x 100 reps

Speed

Workout

LSFJ 6x30 sec Altitude Drop x20 Jump Squat 20% 8x3 Light DB Swing 3x10 Bench2x5 Pull Up 2x5 LDISO Lunge LDISO RDL LDISO Push Up

LSFJ 6x30 sec Altitude Drop x20 Jump Squat 20% 8x3 Light DB Swing 3x10 Bench2x5 Pull Up 2x5 LDISO Lunge LDISO RDL LDISO Push Up Glute Quadricep Calf Hamstring Groin Pec Minor Lats

LDISO x2-4 Min

LDISO Lunge LDISO RDL LDISO Push Up Glute Quadricep Calf Hamstring Groin Pec Minor Lats

LDISO Lunge LDISO RDL LDISO Push Up Glute Quadricep Calf Hamstring Groin Pec Minor Lats

Stretch down 1x30 sec Glute Quadricep Calf Hamstring Groin Pec Minor Lats

Block C Week 2 Mobility 1x10

Monday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Dead Bug Horse Chair Turn B 2x5 Each Side

Tuesday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Dead Bug Horse Chair Prime Times 10ydx5-10 Turn B 2x5 Each Side LSFJ 5x30 sec Speed Squat 60% 10x3 Heavy DB Swing 5x5 REA Glute Ham 4x4 DB Row 3x3

Thursday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Dead Bug Horse Chair Turn B 2x5 Each Side

Friday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Dead Bug Horse Chair Prime Times 10ydx5-10 Turn B 2x5 Each Side LSFJ 5x30 sec Speed Squat 60% 10x3 Heavy DB Swing 5x5 REA Glute Ham 4x4 DB Row 3x3

Core x 100 reps

Speed

Workout

LSFJ 5x30 sec Altitude Drop x20 Jump Squat 30% 10x2 Light DB Swing 4x10 Bench3x3 Pull Up 3x3 LDISO Lunge LDISO RDL LDISO Push Up

LSFJ 5x30 sec Altitude Drop x20 Jump Squat 30% 10x2 Light DB Swing 4x10 Bench3x3 Pull Up 3x3 LDISO Lunge LDISO RDL LDISO Push Up Glute Quadricep Calf Hamstring Groin Pec Minor Lats

LDISO x2-4 Min

LDISO Lunge LDISO RDL LDISO Push Up Glute Quadricep Calf Hamstring Groin Pec Minor Lats

LDISO Lunge LDISO RDL LDISO Push Up Glute Quadricep Calf Hamstring Groin Pec Minor Lats

Stretch down 1x30 sec Glute Quadricep Calf Hamstring Groin Pec Minor Lats

Block C Week 1 Mobility 1x10

Monday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Dead Bug Horse Chair Turn B 2x6 Each Side

Tuesday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Dead Bug Horse Chair Prime Times 10ydx5-10 Turn B 2x6 Each Side LSFJ 4x30 sec Speed Squat 50%12x2 REA Glute Ham 3x5 DB Row 5x2

Thursday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Dead Bug Horse Chair Turn B 2x6 Each Side

Friday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Dead Bug Horse Chair r Prime Times 10ydx5-10 Turn B 2x6 Each Side LSFJ 4x30 sec Speed Squat 50%12x2 REA Glute Ham 3x5 DB Row 5x2

Core x 100 reps

Speed

Workout

LSFJ 4x30 sec Jump Squat 40% 8x3 Light DB Swing 4x8 Bench 5x2 Pull Up 5x2 LDISO Lunge LDISO RDL LDISO Push Up

LSFJ 4x30 sec Jump Squat 40% 8x3 Light DB Swing 4x8 Bench 5x2 Pull Up 5x2 LDISO Lunge LDISO RDL LDISO Push Up Glute Quadricep Calf Hamstring Groin Pec Minor Lats

LDISO x2-4 Min

LDISO Lunge LDISO RDL LDISO Push Up Glute Quadricep Calf Hamstring Groin Pec Minor Lats

LDISO Lunge LDISO RDL LDISO Push Up Glute Quadricep Calf Hamstring Groin Pec Minor Lats

Stretch down 1x30 sec Glute Quadricep Calf Hamstring Groin Pec Minor Lats

Block C Week 1 Mobility 1x10

Monday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Dead Bug Horse Chair Turn B 2x4 Each Side

Tuesday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat Dead Bug Horse Chair Prime Times 10ydx5-10 Turn B 2x4 Each Side LSFJ 4x30 sec Speed Squat 40% 6x2 REA Glute Ham 2x5 DB Row 3x1

Thursday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat

Friday Thoracic Mobility Wall Slide Ankle Mobility Reverse Lunge Side Lunge Cross Over Lunge Toe Touch Squat

Core x 100 reps

Speed

TEST 40yd TEST Pro 20 TEST Vert TEST Bench TEST Pull Up

Workout

LSFJ 4x30 sec Jump Squat 20% 6x1 Light DB Swing 3x8 Bench3x1 Pull Up 3x1 LDISO Lunge LDISO RDL

LDISO x2-4 Min

LDISO Lunge LDISO RDL Glute Quadricep Calf Hamstring Groin Pec Minor Lats Glute Quadricep Calf Hamstring Groin Pec Minor Lats Glute Quadricep Calf Hamstring Groin Pec Minor Lats

Stretch down 1x30 sec Glute Quadricep Calf Hamstring Groin Pec Minor Lats

Exercises

Warm Up Thoracic Mobility:

2. Cross arms to the opposite shoulder to clear the shoulder blades across the thoracic wall. 3. While maintaining abdominal Draw-In position, raise hips until unsupported. 4. Stabilize the head in neutral. 5. Roll mid-back area on the foam roll. 6. If a tender point is located, stop rolling, and rest on the tender point until pain decreases by 75%.

Scapular Wall Slide

The purpose of this drill is to improve shoulder mobility and activate the muscles of the mid back. Stand with the butt and shoulders against the wall and place the hands flat against the wall in the

stick em up position. While keeping the hands and elbows in contact with the wall, slide the arms up to the fully extended position. If you can not fully extend the arms without the elbows coming off the wall dont force it. Just stop when you feel them starting to raise and return to the starting position. Repeat for 8-10 repetitions. Ankle Mobility Drill #1

The purpose of the first drill is to increase mobility at the ankle. To do this place one foot approximately 12 inches from a wall and place both hands on the wall in front of you. While keeping the weight on the front heel, rock back and forth trying to shoot the front knee as far as possible over the front foot. Repeat for 8-10 repetitions per leg. Reverse Lunge is just lunging while stepping backward Side Lunge

Crossover Lunge:

1. Stand with feet parallel to each other and shoulder-width apart.

2. Step your right foot over your left and lunge as far to the left as you can. Depending on your body, you can keep both feet pointed forward or land your right foot at a 45-degree angle. If you land at the 45-degree angle, you will feel less pressure on your knees. 3. Return to the starting position and repeat the action to the right. This completes one repetition. Toe Touch Squat From a starting position, bend over and grab your toes. Hopefully you can get down that far; if not, start off by placing your toes on a 2x6 and keeping your heels on the ground. Once you've grabbed the bottom of your toes, pull yourself down into a deep squat position. This may be hard, but really try to force good posture here: the head and chest should be up and the spine neutral or slightly arched. Next, return to the starting position where you're in the toe-touch position and repeat for several reps, trying to get deeper each time. Throughout the movement, keep the fingers wrapped around the toes. Workout LDISO Push Up Hold yourself in the bottom of a push up. your hands should be elevated on some blocks to gain extra ROM. Also try to pull yourself down the entire time using your back. LDISO Pull Up Hanging in pull up position try to push yourself down further to increase the stretch in your lats. RDL: At the start of the RDL most athletes have a BIG arch. A little too much. At the top start with a neutral posture. As they push their but back they actually move into a neutral spine for about 1/3 of the movement. Around the moment the bar reaches the knees they begin arching again. This indicates that the glutes have shut off, or you have weak lower abs, or both. When you begin arching again the movement stops at the hip and picks up in the spine. In other words you are creating a greater ROM by increasing spinal extension and increasing anterior pelvic tilt. While it feels like you are getting lower, no actual work is taking place in the hip joint. The over arching can be seen in the picture in the image below:

Notice the excessive arching and the reaching of the butt backwards and upwards. The reaching of the tailbone up increases stress on the spine. You should strive to resemble the following image:

In this picture you will notice that there is still a lordotic arch but it resembles the natural arch that you have while standing, not the excessive artificial arch of the first picture. The first cue is to push your butt back but NOT up. Just reach your butt back as far as possible. Second, which is probably first, you should brace your abs as if someone was trying to punch you in the gut. While bracing the abs you need to emphasize pulling upward on the front of your pelvis with your lower abs. Through the emphasis of moving through your hip by maintaining neutral spine your should feel your glutes turn on as soon as your hips unlock. If you do not, play around with your pelvis and back position as well as pushing the glutes back until you feel your glutes turn on when you unlock your hips. Follow these steps when performing the long duration isometric (LDIOS) holds for the rdl. During the RDL LDISO, go as low as you can while maintaining neutral AND feel your glutes controlling the movement. During the holds pull with your lower abs as hard as possible. Squat:

If your lower back rounds during the squat it is indicative of the glutes turning off and loading the hamstrings. The hamstrings pull down on the rear of the pelvis, rounding the low back and placing the hamstrings in a strong dominant position and the lower back in a weak compromised position. Strengthening the glutes and lower abs will help reduce this issue. When you descend into the squat position you should feel your glutes activate when your hips break/unlock (see a trend?). You should feel the activity throughout the descent and ascent. Again this is not the artificial butt squeezing that many people do. They should fire as a result of proper movement. When squatting, as in the RDL, concentrate on pulling with your lower abs, spine neutral, and keeping your glutes engaged. The bottom of the squat should resemble the following photograph:

REA Squat: The REA Squat is a weighted reactive (plyometric) exercise. In this movement you hold the bar tightly across the shoulders, pick your feet up off the floor with your hip flexors. This is not a jump, more like a little hop. Gain separation between your feet and the floor. Relax your legs. Then at impact absorb the force into the hips and knees and explode upward. Jump Squat: With the bar securely held across your back, descend into a squat and explode upward into a vertical jump. Be sure to jump as high as possible. Land softly. Reset and dip back down into the squat. and jump again. Altitude Drop: To perform the Altitude Drop step off a box roughly as high as your vertical jump. Land softly in a perfect squat position. Low Squat Foot Jump (SFJ): Get in a low squat position while you rise up on your toes. From this position you should bounce up and down forcefully on the balls of your feet while you stay down in a squat position. Try to use the power of your hips and calves but without straightening your legs With each mini-jump attempt to bring your feet up towards your chest.

Lunge: I know you did not send a lunge video but it is not that important. Here is one photograph to look at:

Notice the arc shape from her trailing knee up to her chest. This is indicative of a shutdown in the abdominal wall. To correct this problem use the low abs to pull up on the pelvis which would place the spine in neutral position. Additionally fire the rear glute to drive the pelvis forward. Here is another common problem with the lunge:

Notice the alignment relationship between the shoulders and the hips. The hips are open the the camera and the shoulders are square, aimed straight ahead. To remedy this you, again, pull up with the low abs, fire the rear glute and drive the rear leg hip forward. While the lady in the next pic has no glutes, her lunge form is perfect. Notice the straight line between her shoulders and rear knee. There is no arc as in the first picture. Also notice her shoulders and hips are square with each other.

During your LSISO lunges be sure to pull up with the low abs. Fire your rear glute to drive your hip forward, keeping your hips and shoulders square. Keep the spine neutral. With the front leg pull your front foot rearward in an isometric contraction activating your hamstrings. Pull yourself downward with the front hip flexor, which activates the front glute. These changes will make the movement a posterior dominant movement.

Core exercises: Non Tripod

Chair

Prone Glute

Notes: Non Tripod: Note back is neutral. Not pressed into the ground and not arching. Also both heels are approximately 1-2" off the ground Chair: The foot in this one is pointed a little outward. Your toes should be straight up and down. ***The band is an advanced version. Do not start with a band*** Prone Glute: On your stomach, head should be down, back flat, knees at 90 Fire your glute and raise one knee off the ground and slowly return to the starting position. Two notes: 1. Notice back position does not change. The only movement is coming through the hip. 2. Focus on only using your glute to fire the extension, not the hamstrings. If you feel the hamstrings you are not doing it right. The total ROM is about 2" Horse (AKA Bird dog): Essentially it is an advanced prone glute. Maintain a neutral spine as you reach straight out with one arm and the opposite-side leg. Then pull the arm and leg back in without touching the ground. Move your limbs in a controlled tempo while breathing normally.

Perform on the floor, not on a bench. Dead Bug: Essentially an advanced non tripod. Contralateral raising and lowering of limbs while maintaining neutral spine. Be sure to maintain neutral spine. This is like the horse exercise but performed on your back.

Stretches: Groin

Pecs

Lats:

Glute:

Quad:

Calf:

Hamstring:

Program Tips

Program Tips 1. Following the GPP Phase , you have worked real hard mastering the exercises don't let the heavy weights destroy your technique. 2. During the Strength Phase (Block A) you really need to get after it. Get strong. The weights start heavy out of the gate and the intensity picks up every week. 3. The LDISOS are for recovery. Go for 2-4 min based upon how you feel. 4. If you don't have a GHR do the "Natural" version. Place a thick pad under your knees and hook your feet under the pins in your power rack. Lean forward pulling up with your low abs and keeping your glutes locked. Lower yourself slowly as to allow failure to hit within the prescribed repetition. So the eccentric on a 4x8 day will be faster then the eccentric on a 5x5 day. 5. Week 4 is active recovery. Do what is assigned, which is very little other than mobility and isos. Play some ball. If the intensity was right you should be smashed by this week and in need of the week off. 6. Feel free to play ball 2-3x/week for a total of 2-3 hours. This is the most intense phase so you will need the rest to do it right. 7. The next Phase will be a 4 week transition with lower volume(Block B), followed by a 4 week explosive phase (Block C). To properly change direction follow these steps: Step 1: breakdown, gather your feet and drop your center of gravity. Step 2: plant your whole outside foot in the ground (yes your heel) Step 3: load your hip and explode out of the turn other tips: If your glutes, hams, and gastrocs are responsible for making you fast, your quads and heel slow you down. Thus, changing direction involves slowing down, stopping, and accelerating. Slowing down and stopping are the opposite of acceleration and top speed. They are quad and heel dominant. Logical conclusion but is missed on the majority of coaches. I know it flies in the face of conventional thought but if you think it through you will see the logic. Turning fast requires good breaks. You wouldn't take a Ferrari around a 90 degree turn at 200mph. If you were racing around a turn like that you would need great breaks and great acceleration. If you are a change of direction athlete you need quads and at times need to get your heel into the ground! Getting your whole foot in the ground ensures all of your cleats are in the turf. If is is slick or raining this will help with traction. When guys slip in bad weather they usually didn't get their cleats in the ground. Don't cross your feet over, you have no balance or power in that position. If you slip in good conditions chances are you cut off your inside foot. Keep your center of gravity within your frame. That means get low when cutting and don't let your shoulders get over your outside foot. Recall Emmitt Smith, Barry Sanders, Thurman Thomas. Everyone raved about their low center of gravity. When turning drop your hips and lower your center of gravity.

Running Program and Progression

Running Progression
Acceleration Get up starts + on back Falling starts Get up tag Hills Squat jump into starts Tempo Tempo runs Stride the ladder Vietnam's Intervals Stride-sprint-stride Sunday Drill Breakdown Sprint-stop at cone Sprint-stop at whistle Sprint-stop-turn at cone Turn A 90 degree turn Square Zig Zag Pro shuttle 5/10/5 Pro shuttle 10/20/10 W/Mini Star Turn B Sunday drill T-drill/mini T L-figue 8 All-Star drill Inverted Triangle Hourglass Cross Drill

INTERVAL RUNNING PROGRAM LEVEL I 1x200 2 MINUTE REST 8X100 - 1:3 WORK REST RATIO BETWEEN 3 MINUTES REST 6X60 - 1:3 WORK REST RATIO BETWEEN 2 MINUTE REST 6X40 - 1:3 WORK REST RATIO BETWEEN 2 MINUTE REST 6X20 - 1:3 WORK REST RATIO BETWEEN 90 SECONDS 6X10 - NO REST BETWEEN LEVEL II 8X100 - 1:3 WORK REST RATIO BETWEEN 3 MINUTES REST 6X60 - 1:3 WORK REST RATIO BETWEEN 2 MINUTE REST 6X40 - 1:3 WORK REST RATIO BETWEEN 90 SECONDS 8X20 - 1:3 WORK REST RATIO BETWEEN 1 MINUTE REST 10X10 - NO REST BETWEEN LEVEL III 4X80 - 1:3 WORK REST RATIO BETWEEN 2 MINUTE REST 4X60 - 1:3 WORK REST RATIO BETWEEN 90 SECOND REST 10X40 - 1:3 REST BETWEEN 90 SECOND REST 10X20 - 1:3 REST BETWEEN 1 MINUTE REST 16X10 - NO REST BETWEEN LEVEL IV 6X80 - 1:3 WORK REST RATIO BETWEEN 2 MINUTES 6X60 - 1:3 WORK REST RATIO BETWEEN 90 SECOND REST 10X40 - 1:3 WORK REST RATIO BETWEEN 90 SECOND REST 10X20 - 1:3 WORK REST RATIO BETWEEN 1 MINUTE 16X10 - NO REST BETWEEN * THE RATIO REPRESENTS THE TIME ALLOTTED FOR REST. EX. IF IT TAKES ME 18 SECONDS TO RUN A 100 YARDS, I GET 54 SECONDS TO REST.

INTERVAL SPRINT LADDER

ALL-STARS
2 x 40 YRDS 4 x 30 YRDS 6 x 20 YRDS 8 x 10 YRDS LEVEL I 20 TOTAL SPRINTS: 400 TOTAL YRDS 1 1/2 MINUTE HALFTIME AFTER 30 YRD SPRINTS 15-25 SECONDS BETWEEN SPRINTS

10

10

20

20

30

30

40

40

50

50

40
LEVEL II 180 28 TOTAL SPRINTS: 600 TOTAL YRDS 1 1/2 MINUTE HALFTIME AFTER 30 YRD SPRINTS 15-25 SECONDS BETWEEN SPRINTS

40

30

30

20

20

10

4 x 40 YRDS

6 x 30 YRDS

8 x 20 YRDS

10 x10 YRDS

10

ALL-STARS

STRAIGHT AHEAD AND FUNCTIONAL SPEED

ALL-STARS
GET UP AND GET UP TAG
LEVEL I RUN 10 REST 1 MIN RUN 10 LEVEL II RUN 10 REST 1 MIN RUN 10 REST 1 MIN RUN 10 LEVEL III RUN 10 REST 1 RUN 10 REST 1 RUN 10 REST 1 RUN 10

10

10

20

LATERAL GET UP AND LAT. TAG, 90 DEG

LEVEL I RUN 10 5 - OPEN RT 5 - OPEN LT REST 1 MIN RUN 10 5 - OPEN RT 5 - OPEN LT LEVEL II RUN 10 REST 1 MIN RUN 10 REST 1 MIN RUN 10 LEVEL III RUN 10 REST 1 RUN 10 REST 1 RUN 10 REST 1 RUN 10

20

30

30

40

REVERSE GET UP AND REV. TAG, 180 DEG

LEVEL I RUN 10 REST 1 MIN RUN 10 LEVEL II RUN 10 REST 1 MIN RUN 10 REST 1 MIN RUN 10 LEVEL III RUN 10 REST 1 RUN 10 REST 1 RUN 10 REST 1 RUN 10

40

50

50

40

40

All-Stars

SHUTTLES, All Star, BALL DRILLS

ALL-STARS
5-YARD SHUTTLE
(START LEFT) (START RIGHT)

10

LEVEL I: RUN 4- OPEN RT REST 1 MIN RUN 4- OPEN LT

LEVEL II: RUN 5- OPEN RT REST 1 MIN RUN 5- OPEN LT

LEVEL III: RUN 6- OPEN RT REST 1 MIN RUN 6- OPEN LT

10

20

(START LEFT)

10 YARD (PRO-) SHUTTLE

LEVEL I: RUN 4- OPEN RT REST 1 MIN RUN 4- OPEN LT LEVEL II: RUN 5- OPEN RT REST 1 MIN RUN 5- OPEN LT LEVEL III: RUN 6- OPEN RT REST 1 MIN RUN 6- OPEN LT

20

30

(START RIGHT)

30

40

All Star DRILL

LEVEL I: RUN 4-4 COMMANDS REST 1 MIN RUN 4-4 COMMANDS LEVEL II: RUN 5-4 COMMANDS REST 1 MIN RUN 5-4 COMMANDS LEVEL III: RUN 6-4 COMMANDS REST 1 MIN RUN 6-4 COMMANDS

40

50

50

40

BALL DROP DRILL SPRINT

LEVEL I: RUN 4- TNS REST 1 MIN RUN 4-Z-BALL LEVEL II: RUN 5- TNS REST 1 MIN RUN 5-Z-BALL (TWO HANDS) LEVEL III: RUN 6- TNS REST 1 MIN RUN 6-Z-BALL

40

30

30

20

GET UP BALL DROP SPRINT

LEVEL I: RUN 4- TNS REST 1 MIN RUN 4-Z-BALL LEVEL II: RUN 5- TNS REST 1 MIN RUN 5-Z-BALL (TWO HANDS) LEVEL III: RUN 6- TNS REST 1 MIN RUN 6-Z-BALL

20

10

10

ALL-STARS

STRIDE-SPRINT-STRIDE & FORM RUN TO SPRINT

ALL-STARS
STRIDE-SPRINT-STRIDE
LEVEL I: RUN 6 REST 2 MIN. RUN 6 12 TOTAL

FORM RUN-TO-SPRINT
FORM RUN 10 YARDS SPRINT 20 YARDS STRIDE OUT HIGH KNEE (FORM RUN) BUTT KICK (PICK 2) BOUND LEVEL I: RUN 6 REST 1 MIN RUN 6 12 TOTAL (SPRINT) LEVEL II: RUN 8 REST 1 MIN RUN 8 16 TOTAL

10
(STRIDE)

10

20

(SPRINT)

LEVEL II: RUN 8 REST 2 MIN RUN 8 16 TOTAL

20

30
LEVEL III: RUN 10 REST 2 MIN RUN 10 20 TOTAL (STRIDE) (STRIDE)

30

40

LEVEL III: RUN 10 REST 1 MIN RUN 10 20 TOTAL

40

50

50

40

15-25 SECONDS BETWEEN EACH REP.

40

ALL-STARS

STRIDE THE LADDER

ALL-STARS
LEVEL I: STRIDE UP THE LADDER OR STRIDE DOWN THE LADDER LEVEL II: STRIDE UP AND DOWN THE LADDER 2 MIN REST BETWEEN UP AND DOWN

10

10

20

20

30

30

40

40

50

50

40

40

30

30

20

20

10

10

ALL-STARS
EACH INDIVIDUAL STRIDE IS FOLLOWED BY A SPECIFIC REST INTERVAL. THE DISTANCE OF EACH STRIDE REFLECTS THE APPROPRIATE AMOUNT OF REST. EX - 10YRD STRIDE ALLOWS FOR APPROXIMATELY 5 SECONDS RESEST WHERE A 100YRD STRIDE CALLS FOR 35 SECONDS REST.

W, ZIG-ZAG, BAG DRILLS

ALL-STARS
W-DRILL
LEVEL I: RUN 4 REST 1MIN RUN 4 LEVEL II: RUN 5 REST 1 MIN RUN 5 LEVEL III: RUN 6 REST 1 MIN RUN 6 15-20 SECONDS REST BETWEEN REPS

10

10

20

20

30

ZIG-ZAG DRILL
LEVEL I: RUN 4 REST 1 MIN RUN 4 LEVEL II: RUN 5 REST 1 MIN RUN 5 LEVEL III: RUN 6 REST 1 MIN RUN 6

30

40

40

50

15-20 SECONDS REST BETWEEN REPS

50

40

40

30

RUN THROUGH LATERAL RUN ANGLE RUN

WEAVE/BACKPEDLE

BAG DRILL
LEVEL I: RUN 4 RUN 4 REST 1 MIN RUN 4 REST 1 MIN RUN 4 LEVEL II: RUN 5 RUN 5 REST 1 MIN RUN 5 REST 1 MIN RUN 5 LEVEL III: RUN 6 RUN 6 REST 1 MIN RUN 6 REST 1 MIN RUN 6

30

20

20

10
DIRECTOINAL WEAVE

10

15-20 SECONDS REST BETWEEN REPS

ALL-STARS

THE SUNDAY DRILL

ALL-STARS
SUNDAY DRILL
YOU WILL FACE YOUR DRILL LEADER TO START THE EXERCISE YOUR DRILL LEADER WILL SIGNAL EITHER LEFT OR RIGHT WITH HIS/HER HAND TO LET YOU KNOW WHICH WAY TO BREAK FIRST.

10

10

20

20

30

30

OR

40

SPRINT TOWARDS THE SIDELINE IN THE DIRECTION YOUR GROUP LEADER DESIGNATES ON THE FIRST WHISTLE BLOW. YOU WILL HEAR A PREDETEMINED NUMBER OR WHISTLE BLOWS OR VERBAL COMMANDS (DEPENDING ON THE LEVEL OF DRILL) THE WHISTLE BLOWS CAN BE IN SPORATIC FASHION THERE DOES NOT HAVE TO BE A RHYTHM THE POINT IS TO HAVE AN ABRUPT SUDDEN CHANGE OF DIRECTION THAT COMES RANDOMLY. THE PIONT OF THE DRILL IS TO SPRINT IN THE DIRECTION SPECIFIED AND UPON THE WHISTLE OR VERBAL COMMAND, REDIRECT AS HARD AS POSSIBLE IN THE OPPOSITE DIRECTION.

40

50

50

40

UPON THE LAST WHISTLE OR VERBAL COMMAND DETERMINED YOU WILL SPRINT TO THE SIDELINES. YOUR REST WILL BE THE WALK BACK TO WHERE YOUR GROUP LEADER DESIGNATES AS THE STARTING POINT FOR THE NEXT REPETITION.

40

30

20

LEVEL I: 3 WHISTLE BLOWS 10 REPS REST 2 MIN 10 REPS REST 2 MIN 10 REPS 30 TOTAL REPS

LEVEL II: 4 WHISTLE BLOWS 10 REPS REST 2 MIN 10 REPS REST 2 MIN 10 REPS 30 TOTAL REPS

10

LEVEL III: 4 WHISTLE BLOWS 10 REPS REST 2 MIN 10 REPS REST 2 MIN 10 REPS REST 2 MIN 10 REPS 40 TOTAL REPS

30

20

10

ALL-STARS

FUNCTIONAL SPEED

ALL-STARS
STAR DRILL
*SHUFFLE, SPRINT, OR BACKPEDAL TO THE MIDDLE, THEN SPRINT TO AND BREAK DOWN AT EACH NUMBERED POINT. JOG BACK TO THE STARTING POINT. LEVEL I
SET OF 8 SHUFFLE RT SET OF 8 SHUFFLE LT SET OF 8 SHUFFLE RT SET OF 8 SHUFFLE LT REST 1 MIN BTWN SET 32 TOTAL REPS

10

LEVEL II
SET OF 8 SHUFFLE RT SET OF 8 SHUFFLE LT SET OF 8 SPIRNT RT SET OF 8 SPRINT LT SET OF 8 BACKPDL RT SET OF 8 BACKPDL LT REST 1 MIN BTWN SET

LEVEL III
SET OF 8 SHUFFLE RT SET OF 8 SHUFFLE LT SET OF 8 SPIRNT RT SET OF 8 SPRINT LT SET OF 8 BACKPDL RT SET OF 8 BACKPDL LT REST 1 MIN BTWN SET

10

20
48 TOTAL REPS 48 TOTAL REPS

20

15-25 SECONDS REST BETWEEN EACH REP

30

30

INVERTED TRIANGLE
40
LEVEL I RUN 3 RT REST 1 MIN RUN 3 LT REST 1 MIN RUN 3 RT (DBL) REST 1 MIN RUN 3 LT (DBL) LEVEL II RUN 4 RT REST 1 MIN RUN 4 LT REST 1 MIN RUN 4 RT (DBL) REST 1 MIN RUN 4 LT (DBL)

40

50

50

15-25 SECONDS REST BETWEEN EACH REP

ALL-STARS

ALL-STARS
10 yrds

CONE SHUFFLE TO SPRINT

LEVEL I LEVEL II LEVEL III RUN 5 RT RUN 6 RT RUN 7 RT REST 1 MIN REST 1 MIN REST 1 MIN RUN 5 LT RUN 6 LT RUN 7 LT REST 20-30 SEC BTWN REPS

10
START

10

20

10 yrds

20

30
10 yrds

ANGLE SPRINT/ BACKPEDDLE

LEVEL I LEVEL II LEVEL III RUN 5 RT RUN 6 RT RUN 7 RT REST 1 MIN REST 1 MIN REST 1 MIN RUN 5 LT RUN 6 LT RUN 7 LT REST 20-30 SEC BTWN REPS

30

40
3 yrds 10 yrds

40

50

START

CIRCLE EDGE DRILL

VERBAL COMMAND
LEVEL I LEVEL II RUN 8 EDGE LT RUN 12 EDGE LT REST 1 MIN REST 1 MIN RUN 8 EDGE RT RUN 12 EDGE RT REST 20-30 SEC BTWN REPS

50

40
1 2 3 4 5

40

30
START

30

20

4- CORNER DRILL
VISUAL COMMAND
LEVEL I LEVEL II RUN 4 RUN 5 REST 1 MIN REST 1 MIN RUN 4 RUN 5 5 VISUAL COMMANDS 6 VISUAL COMMANDS REST 20-30 SEC BTWN REP

20

10

START

10

ALL-STARS

MED BALL, L-FIGURE 8, HOURGLASS

ALL-STARS
MEDICINE BALL DRILL
LEVEL I RUN 4 REST 1 MIN RUN 4 LEVEL II RUN 5 REST 1 MIN RUN 5
3 yrd

10

10

L-FIGURE 8 & MINI L-FIG 8

3 yr d

20

LEVEL I RUN 5 RT REST 1 MIN RUN 5 LT

LEVEL II RUN 6 RT REST 1 MIN RUN 6 LT

20

3 yrd 3 yr d

30

30

40

HOURGLASS
LEVEL I RUN 5 RT REST 1 MIN RUN 5 LT LEVEL II RUN 6 RT REST 1 MIN RUN 6 LT

40

50

ALL-STARS

50

S, T, SQUARE DRILL

ALL-STARS
S - DRILL
* NOTE TURNS ARE NOT SHARP! SOFT TURNS NO SHARP CUTS LEVEL I RUN 4 REST 1 MIN RUN 4 LEVEL II RUN 5 REST 1 MIN RUN 5 LEVEL III RUN 6 REST 1 MIN RUN 6

10

10

20

20

3 yrd 5 yrd 10 yrd

T DRILL & MINI T

6 yr d

30

LEVEL I RUN 4 RT REST 1 MIN RUN 4 LT

LEVEL II RUN 5 RT REST 1 MIN RUN 5 LT

LEVEL III RUN 6 RT REST 1 MIN RUN 6 LT

30

Shuffle Right

40

Sp rint

Bac kpe dda l

SQUARE DRILL
LEVEL I RUN 4 REST 1 MIN RUN 4 LEVEL II RUN 5 REST 1 MIN RUN 5 LEVEL III RUN 6 REST 1 MIN RUN 6

40

Shuffle Left

50

ALL-STARS

50

CROSS DRILL

ALL-STARS
PART I

CROSS DRILL
LEVEL I RUN 4 LT REST 1 MIN RUN 4 RT LEVEL II RUN 5 LT REST 1 MIN RUN 5 RT LEVEL III RUN 6 LT REST 1 MIN RUN 6 LT

1:3 W/R

10

PART II

10

START

20

PART III
MID POINT

20

30

PART IV

30

40

40

FINISH THIS IS ALL ONE CONTINUOUS DRILL

50

ALL-STARS

50

Bonus: Factors Affecting Vertical Jump

INTRODUCTION A more powerful athlete can generate more force in less time. On the field of play a more powerful athlete can hit the ball harder, run faster, and throw farther. This makes power one of the most coveted athletic qualities. Every year teams in the National Hockey League gather in Toronto to put hockey prospects through a number of tests designed to evaluate how powerful an athlete is. An even more popular combine event takes place annually in Indianapolis, where the National Football League also gathers and has roughly three hundred of the best collegiate athletes go through multiple days of testing to evaluate their potential. Of these tests the forty yard dash is the most often cited by television analysts, however only one test in the combine has actually been correlated to playing time in football games. This test is the vertical jump (Claps, 2003). During the acceleration phase of a sprint ground contact times of each foot strike are approximately 0.20 seconds. Interestingly during the vertical jump the athlete has the same 0.20 seconds to apply maximal force. The similar speed of force application, or power, is one reason athletes that jump higher tend to accelerate better (Baggett, 2004). Additionally, in comparison to the battery of tests at the combine, the vertical jump is one of the simplest measures of an athletes power. While technique is involved in the vertical jump it plays a much smaller role that it does in the other tests. For example during the pro-shuttle test, a 5 yard, 10 yard, 5 yard shuttle, numerous starting techniques are taught at the various combine schools. There are a variety of techniques utilized in the forty yard dash like the printers lean, getting set properly, and having a good, efficient stance amongst others. Most athletes are familiar with how to jump, as it plays a role an each of the three major sports in the United States. The administration is also simple. Measure standing reach and measure the reach at the peak of the jump. Subtract the standing reach from jump reach and you have the athletes vertical jump. Considering the significance the vertical jump test plays in sports, the significance of power in athletics, and the fact that the major three sports in the US involve jumping, much research has been done on improving vertical jump as well as an increasing number of training programs aimed at the development of the vertical jump. This paper will examine the factors affecting vertical jump and training techniques to improve vertical jump performance. FACTORS AFFECTING VERTICAL JUMP A study by Ham, Knez, & Young (2007) examined various factors that affected vertical jump performance. In this study they looked at requirements for a standard vertical jump and a run up approach single leg jump. Through biomechanical modeling they determined that concentric power was the primary component of vertical jump performance and reactive strength was the primary factor affecting run up single leg vertical jump. Related works by Reiser, Rocheford, & Armstrong (2006) examined biomechanical models of vertical jump performance. In their modeling it was determined that hip and knee extension power were determining factors of vertical jump performance. Tomoika, Owings, & Gardiner (2001) performed a study investigating the impacts of knee extension strength versus hip and knee extension coordination on vertical jump performance. The researchers used 13 young adult subjects. They utilized a vertimax device to measure vertical jump. Additionally they measured isometric and isokinetic knee extension strength and power. Following

testing they used a multiple regression analysis to determine the contributions of each variable. Following the analysis they found that knee extension strength and the coordination of hip and knee extension to be significant contributors to vertical jump performance. Yamauchi and Ishi (2007) investigated the Force-Velocity (FV) relationships of hip and knee extension in vertical jump. They used 67 untrained subjects. They began by testing isometric and isotonic hip and knee extension strength. From their results they determined the FV relationships between the variables. Their results indicated that unloaded power, velocity, and maximal force correlated to vertical jump. More specifically they found that unloaded power and velocity maximums had strong direct correlations with vertical jump while maximal force had an indirect correlation to vertical jump. Adjusted for body weight only maximal power held a strong relationship with vertical jump. The researchers concluded that power and velocity were the keys to vertical jump performance and maximal force holds potential to increase vertical jump. Work by Domire and Challis (2007) examined the impact that depth of the countermovement squat has on vertical jump performance. They used 10 subjects and had them each perform vertical jump in their preferred manner and a deep squat posture. It was hypothesized that the deep squat position would result in higher vertical jump scores. In this study the researchers first had the subjects perform the vertical jump in their preferred stance and the deep squat position. Then the researchers constructed biomechanical models of the subjects and had the models perform the vertical jump in both positions. The researchers found there was no significant difference between the preferred vertical jump and deep squat vertical jump for the subjects. When the researchers entered the data into the biomechanical model they found that the deep squat vertical jump was significantly higher than the preferred vertical jump. It was suggested that a lack of familiarity and coordination may be the reason why the deep squat vertical jump did not result in greater vertical jump performance as the biomechanical model had predicted. As a result of the data, researchers suggested that in order to maximize vertical jump performance athletes should practice jumping from a deep squat position. Walton and Lauer (2008) conducted a study which looked at leg power and vertical jump. This study used male collegiate football players. The researchers used a vertec and pressure pad to measure vertical jump performance. They then measured leg power with 50% of leg press 1rm at maximal velocity. The results indicated that leg power and vertical jump height are accurate predictors of leg power. After reviewing various factors that impact vertical jump performance a few common themes emerge. First knee extension strength appears to have a positive impact on vertical jump performance. Second, lower body power improves vertical jump performance. Finally, coordination between hip and knee extension improve vertical jump performance. INTERVENTIONS IMPACT ON VERTICAL JUMP An article titled Jumping Juniors looked at vertical jump performance in high school athletes. It was noted that in high school athletics off season conditioning is becoming more and more prominent. This article looked at the effects of Olympic weight lifting had on vertical jump performance in comparison to traditional weight training. The authors noticed, while both groups improved vertical jump performance, no significant difference existed between the two groups. Another study conducted by Smilios, Pilandis, Sotiropoulos, Antonakis, and Tokmakuis (2005)

looked at the acute effects contrast training had on vertical jump performance. In this study they used 10 male subjects. They each performed three sets of five repetitions with four different protocols. They performed jump squats with 30% and 60% of their squat 1rm. They also performed a half squat with 30% and 60% of their 1rm. After each set the participants performed a vertical jump at a 1 minute, 5 minute, and 10 minute interval. The authors found that the jump squat with 30% improved vertical jump performance after the first and second sets. The jump squat with 60% of their 1 rep maximum improved their vertical jump performance after the second and third sets only. Only the Half squat with 60% improved vertical jump performance, and this was after the first and second sets. The researchers concluded that the jump squat was good at potentiating subsequent vertical jump performance, while the half squat requires at least a moderate load. Another work looked at the differences between Olympic weight training coupled with maximal strength training and plyometric training coupled with maximal strength training. This study, conducted by Tricoli, Llamas, Carnevale, and Ugrinowitsch (2005), used 32 male subjects. They were divided into three groups. Group 1 had 12 participants who performed Olympic weight lifting with maximal strength training. Group 2 also used 12 participants who performed plyometric training coupled with maximal strength training. Group 3 was the control. They had 8 participants who did nothing. They measured vertical jump, squat jump, 10m and 30m sprint times, and 1 rem maximum squat. The study found that group 1 improved their 10m sprint, 30m sprint, 1 repetition maximum squat, and vertical jump. Group 2 improved vertical jump and 1 repetition maximum squatting strength. Group 2, plyometrics and maximal strength training, improved squatting strength significantly more than group 1. Group 1 improved vertical jump greater than group 2. These results were a bit surprising as one would think that more time spent lifting weight would improve strength more and more time spent jumping would improve jumping more. The authors concluded that both Olympic weight lifting and plyometric training improve expressions of power but Olympic weight lifting improves power over a broader number of measures. Deane, Chow, Tillman, and Fournier (2005) investigated the role improving hip flexor strength would have on vertical jump and agility test performance. Their rationale was that hip flexor strength is, traditionally, not emphasized. Despite not receiving significant training emphasis the ability to flex the hip is used in many sporting movements. In this study the researchers had two groups, control and experimental. The control group had 11 male and 13 female subjects who did nothing over an 8 week period. The experimental group had 13 male and 11 female subjects who performed an eight week hip flexor strengthening program. The authors measured vertical jump, agility shuttle, and 40m sprint performance. They found that hip flexor strengthening had no impact on vertical jump performance and significantly improved sprint and agility performances. Research by Burkett, Phillips, and Ziuraitis (2005), examined the acute impacts of various warm up strategies. Their study used 29 male football players in skill positions (defensive backs and wide receivers). Each athlete tested their vertical jump on four days utilizing a different warm up strategy on each day. The warm up strategies were 5 submaximal vertical jumps at 75% of their vertical jump maximum, 5 weighted jumps on to a box holding a dumbbell weighing 10% of their body weight, stretching using 14 different exercises holding each for 20 seconds, the final warm up strategy was to do nothing. Following the warm up for the day each athlete performed three vertical jumps. The researchers found that the weighted vertical jump onto a box produced a significantly greater vertical jump than the other warm up strategies.

Another study by Bradley, Olsen, and Pates (2007) also looked at different warm up techniques. The researchers looked at the effect three different stretching methods had on vertical jump performance. Eighteen men performed a five minute warm up. Following the warm up they performed three squat jumps and three vertical jumps to establish a baseline. After the jumps the subjects then performed one of four different interventions. The interventions were ten minutes of static stretching, ten minutes of ballistic stretching, ten minutes of proprioceptive neuromuscular facilitation (PNF) stretching, and ten minutes of doing nothing (control). Following the intervention the researchers had the subjects perform three squat jumps and three vertical jumps at 5 minute, 15 minute, 30 minute, and 45 minute intervals. The results indicated that vertical jump decreased after static and PNF stretching. Ballistic stretching showed no impact on vertical jump performance. It was also reported that the static and PNF stretching groups vertical jumps returned to baseline performance 15 minutes after the stretching intervention. The researchers concluded that athletes should not perform static or PNF stretching within 15 minutes of a power based sporting event. The interventions resulted in some common themes. Olympic weight lifting appears to improve vertical jump performance. Maximal strength training was also shown to improve vertical jump performance. Additionally plyometric training improves vertical jump performance. Considering the factors affecting vertical jump section this would be expected as Olympic and maximal strength weight training both improve knee extension strength. Plyometric training, involving jumping and hopping, give athletes time to rehearse vertical jumping mechanics which would improve the coordination and timing of movement. Another common theme was the impact that contrast training has on vertical jump performance. One study found jump squats with 30% and 60% of squat 1 rep maximum improved subsequent vertical jump performance. Another found that jumping onto a box with 10% of body weight added improved subsequent vertical jump performance. This demonstrates that when training for vertical jump it may be beneficial to add in weighted jump squats to the warm up. Finally static stretching was found to have a negative impact on jumping performance. The results were acute, but athletes should not engage in static stretching within fifteen minutes of jump training. CRITICAL ANALYSIS A number of factors play into the development of the vertical jump. Lower body power, maximal strength, reactive strength and coordination have been identified as key factors for improving vertical jump performance. The research done on identifying the key factors has, for the most part, been very well done. However there are some questions which need to be addressed. Research has identified coordination of the hip and knee extension as key factors in vertical jump performance. Following on this, knee extension strength has been identified as a primary factor for improving vertical jump performance. I wonder why very little research, none in my review, examined the role of hip extension strength and it's impact on vertical jump performance. Additionally, studies that examined lower body power utilized the leg press as the assessment method. The leg press keeps the hip locked into a flexed position which never allows for full hip extension. Unfortunately during the vertical jump, hip extension has been identified as a key component. It would seem that the development of hip and knee extension strength and power would have an even stronger correlation with vertical jump performance then only knee extension strength and power. In working with athletes getting ready for the NFL Combine and their NFL Pro Day's much training time is spent on the development of hip extension strength. This is traditionally developed using exercises such as the glute ham raise, Romanian deadlift, and kettlebell swings. Each of these

movements targets the glutes and hamstrings in their function of extending the hip. The program used at Evolutionary Athletics involves using a 2:1 hip extension:knee extension ratio. Utilizing this formula, every athlete that has prepared for their Combine and Pro Day has jumped thirty seven inches or more. While there are other components to the plan like plyometrics, the anecdotal evidence suggests hip extension plays a big role in the vertical jump. Why has research neglected attempting to correlate hip extension strength and power with vertical jump performance? Additionally when correlating lower body strength and power to vertical jump why are movements selected which have no (leg extension) or very little hip extension (leg press)? Another question comes to mind. In the Soviet system depth jumps were the only plyometric exercise. Jumps, hops, and bounds were classified as general physical preparation exercises. With this in mind much of the research in the review utilized jumps, hops, skips, and bounds as the form of plyometric training. It would be interesting to see a study done examining the impact that the classical depth jump has on vertical jump performance. When the depth jump does appear as an exercise we also must wonder how it was coached. In the Soviet Union the cue was to land soft and jump as high as possible. In the United States the depth jump tends to be coached by telling the athlete they are landing on a hot plate, minimizing ground contact time. This is the exact opposite of how the depth jump was supposed to be coached. Despite these questions, I agree with the majority of the research. Jumping requires a certain skill set, therefore coordination and timing play a role. Strength is involved when overcoming the inertia that is pulling the body downward. An efficient reactive ability improves the ability to tolerate force and assists the transition from eccentric to concentric contraction. Explosive strength, or the ability to turn on as many muscle fibers as possible as quickly as possible, during the beginning of the concentric phase of the jump further increases the force in the jump. Everything bundled together leads to an increased vertical jump. An effective training program should encompass all three abilities. A comprehensive plan targets all of the factors that affect vertical jump and utilizes evidence based exercise selection to target the qualities. I have successfully used such a plan with many of my athletes. CONCLUSION Jumping is an activity that we performed many times throughout our lifetime. As a playful youth most of us have jumped countless times for fun. As we grow older most people become increasingly sedentary and stop jumping, not giving it much thought. For a select few people the vertical jump can be the difference between becoming incredibly wealthy or staying in a poor broken neighborhood for the rest of your life. As the value of the vertical jump has increased in athletics research has begun examining what makes people jump so high. How can some guys float four feet into the air? How can we create more of those guys? Schools have been started focusing on increasing their students vertical jump. Each year from December to March athletes pay these schools thousands of dollars in the hopes of gaining a few inches in their vertical jump. A few inches which can mean a few million dollars. Research has indicated a simple formula to improving vertical jump performance. Get stronger, improve explosive strength, reactive ability and practice jumping to develop the proper coordination. While this formula is simple, the science is rather complex and there are still some holes in the research that need to be filled. Direction of Future Study

Future research needs to address the impact that hip extension strength and power have on vertical jump performance. One could have two groups, a control and an experimental. The experimental group could perform an explosive hip extension movement, like a kettlebell swing. Through biomechanical analysis they can calculate maximal hip power. They would then measure vertical jump. Once hip power and vertical jump are known they could then perform statistical analysis to determine the correlation. A similar study could be performed with hip extension strength. The experimental group would then perform maximal Romanian deadlift on a dynamometer. Once maximal force is known statistical analysis could determine the impact maximal hip force has on vertical jump performance. Finally a study could be done examining the depth jump and it's impact on vertical jump. You would have three groups. Two experimental, and one control. One experimental group would perform the depth jump coached the Soviet way combined with maximal strength training. The Second experimental group would perform the depth jump coached the United States way combined with maximal strength training. The control would perform maximal strength training only. The experimental period would last four weeks. Maximal vertical jump would be tested before the intervention and immediately after the intervention. In addition, the four weeks following the intervention all three groups would perform the same maximal strength training program for another four weeks. During the post intervention period vertical jump performance would be measured every week. This would be in an attempt to verify the delayed training effect the Soviets claimed the depth jump had. The delayed effect states that the full results of depth jumping are not realized until they have been removed from the program for as long as they were a part of the program. In this case it would be four weeks.