O n e H e a rt B e a t

De a t h b e f o re De f e a t

Table of Contents
Section 1 Team 2010
- Table of Contents - Coaches Info - Schedule - Important dates

Section 2 Strength and Conditioning Manual 2010

- Welcome to the Griffin Family

Section 3 - General
- Purpose

Section 4 Strength and Power

- Mental - Physical

Section 5 Exercise Descriptions (Lifting) Section 6 Flexibility

- Proper Stretching Techniques and Stretches - Griffin Dynamic Warm-up -Griffin Stretches

Section 7 Speed
- Speed Explanation - Interval Training

Section 8 Quickness and Agility

- Agility/Quickness Drills and Training

Section 9 Plyometrics -Purpose

-Drills

Section 10 Summer Running Program -Summer Drills and Progression Section11 - Skill Development
- Skill Pattern Running

Section 12 - Nutrition
- Proper Nutrition

Section 13 - Rest and Recovery

- Proper Recovery time

Section 14 - In-coming Weight Program

- Strength Training Weight Lifting Routine

COMITT TO MEMORY BEFORE READING ANYTHING ELSE

The most important component of successful strength training is an unremitting desire to progress.

The body changes by force of will.

Griffin Football

Address:
Seton Hill University Attn: Football 1 Seton Hill Drive Greensburg, PA 15601 One______________________ Griffin Football Coaching Staff
Joel Dolinski Head Coach/Offensive Line E-mail: dolinski@setonhill.edu Office Phone: 724-830-4615 Greg Huster Defensive Coordinator/Defensive Backs E-mail: huster@setonhill.edu Office Phone: 724-830-1188 Kinnun Tatum Linebackers/Academic Coordinator E-mail: ktatum@setonhill.edu Office Phone: 724-830-1870 Office Fax number- 724-830-1181 Mark Hartz Defensive Graduate Assistant Corners Danny Day Offensive Graduate Assistant Tight Ends Mike Snyder Offensive Coordinator/Assistant Head coach/Quarterbacks E-mail: msnyder@setonhill.edu Office Phone: 724-830-1187 Jeremy George Defensive Line/Recruiting Coordinator E-mail: jgeorge@setonhill.edu Office Phone: 724-830-1189 Brendon Murphy WRs/Special Teams Coordinator E-mail: bmurphy@setonhill.edu Office Phone: 724-830-1190

Griffin Football

2009 Football Schedule

August 28th September 4th September 11th September 18th September 25th October 2nd October 9th October 16th October 23rd October 30st November 6th Bowie State 3:00 pm New Haven CT 3:00 pm @ Urbana 12:00 pm @ Glenville State 1:00 pm Sheperd (Homecomming) 3:00 pm @ West Virginia Wesleyan 1:00 pm West Virginia State 3:00 pm @ Charleston 1:00 pm Concord 3:00 pm @ Fairmont 3:00 pm West Liberty 3:00 pm

CONFERENCE GAMES UNDERLINED

Griffin Football
Important Dates:

Early Registration Dates: (Setonian Days)

When

Where

May 22ndth

Administration Bld.

June 18th

Administration Bld.

July 9th

Administration Bld.

August 19th

Administration Bld.

Transfer Students August 28th..Admin. Bld

Griffin Football

Seton Hill University Football Strength and Conditioning Manual

As iron sharpens iron, one man sharpens another.

Dear Future Griffins, Welcome to the family. This manual will introduce you to the Griffin Strength and Conditioning program. It will serve to help you better understand the many different facets that play a role in helping you to become the best football player you can be. It will also provide you with a workout that will provide total body conditioning. A successful weight program does not just address lifting weights. A successful weight program deals with the following areas ----- flexibility, skill development, rest and recovery, both aerobic and anaerobic conditioning, nutrition, speed development, explosive power and strength power. Think of all these areas as spokes on a wheel all meeting together to form you the Griffin football player.

Toughness, Discipline

Championships are won by teams who embrace hard work. The true test of an athlete/team is the ability of an athlete to play the whole game with reckless abandon. Many athletes can work hard sporadically. This, however, will not get it done. You must embrace toughness and discipline and blend them together in order to be successful. Excellence, must be made into a habit. It is not easy, thats why so few make it to the winners circle. The players that commit themselves to lifting and conditioning as a team are the players that will be relied on. The time is now for you to establish a great work ethic and begin contributing to the Griffin football team. Remember, you win football games long before the lights come on. Games are won in the weight room long before the game is played. Good luck with the program and if you have any questions, please do not hesitate to call me at (513-309-1645) Sincerely Greg Huster

Griffin Football

General

It is within these trenches, that we enjoy the pursuit of our utmost potential so that our dreams become real on the field of battle.

Purpose The purpose of this manual is to provide you with a general overview of our Strength and Conditioning program. The Purpose of the Strength and Conditioning program is two fold. #1 CREATE A BIGGER, MORE EXPLOSIVE AND FASTER FOOTBALL PLAYER AT SETON HILL UNIVERSITY. The methods and techniques you will learn in the weight room are based on the latest research and physiological fact. Following these methods and techniques will make you a bigger, more explosive and faster football player. The traits and characteristics that the program instills and brings out in you will help you to continue to be successful long after your career as a Griffin is over. #2 CREATE A TOUGHER, MORE DISCIPLINED AND TEAM ORIENTED FOOTBALL PLAYER. The traits and characteristics that we preach about and demand you follow will make US a better TEAM. The grind and the discipline it takes to FINISH EVERY REP will translate directly to our play on the field. Surviving the rigors and challenges as one unit will make us a stronger team.

Griffin Football

Strength and Power

Pain is weakness leaving the body

The purpose of strength training is two fold. The first is to fatigue your muscles. The second is to make you a tougher, better football player. The best methods of strength training are those that produce the greatest amount of fatigue, in the shortest amount of time, in the safest possible manner. The following principles are the pillars of our high intensity training: 1) Perform each exercise through its full range of motion. 2) Eliminate momentum at all times. Use you muscles to raise and lower the weight. 3) Emphasize the negative phase of the lift. The muscles that are used to raise the weight are the same ones used to lower the weight. 4) Lift until you reach momentary muscle fatigue. You have to break through your pain barrier and create a new one. This occurs when you can no longer properly lift another repetition. Every set of every exercise must be performed with an all out effort until momentary muscle fatigue is reached. 5) Always lift with a partner, who will push you past your limits. This will ensure that every repetition of every exercise is supervised to guarantee proper execution.

We have never seen an athlete who could increase a repetition or two every workout, but there will be times that your progress will amaze you and your coach. For the more experienced athlete, it can be frustrating training for weeks to only increase one repetition. However, if you only increase one repetition every three weeks that is an increase of twenty five pounds per year, which is not bad by any means. Demand improvement from yourself every time you train. Refuse to duplicate previous results. In the short run, you are trying to add repetitions. In the long run, you are trying to add weight. Small increases over time will get you where you are trying to go. Do not look for magic. Ultimately, you will determine your results, not the program, coach or equipment. Look to yourself, your motivation, and your effort for the answers. Intensity and Time

Training below a certain level of intensity will not produce any results. If you are capable of lifting two hundred pounds for six reps and you stop at five, it is obvious that the exercise was not as productive as it should have been. The dramatic changes that occur in the body as a result of lifting weights are due to the intense nature of the exercise. There is simply no other mode of exercise that works the muscles as hard. Muscles respond to tension over time. You can get stronger performing large amounts of volume. However, performing only a few heavy reps is very dangerous and not specific to the needs of our athletes. The competitive weight lifter has needs that are specific to his sport, while the college athlete has needs specific to his sport. The longer the tension is applied to the muscle, the more fibers can be activated. Research has shown that the best results occur from training the muscles to fatigue within the time frame of thirty to ninety seconds. Assuming about five to six seconds per rep would set a standard rep range from eight to twenty reps.

There has been a lot written about set and rep schemes without anyone really defining what is really being discussed. When discussing the set and rep schemes, individuals are really referring to the amount of time used to fatigue the muscles. If someone states five sets of five reps is the best set/rep scheme, are they really saying that the best way to work the muscle is with two and a half minutes of work broken up into thirty second intervals? The fact of the matter is that muscles do not keep track of reps. The majority of the research has indicated that one to three reps are equally effective. An athlete can spend 45 minutes or two hours in the weight room and accomplish the same amount of work. But as intensity of the work increases, the volume must decrease proportionately.

Griffin Football

Exercise Description

Hone your skills so they become deadly

When called upon, you must do your job!

Bench Press
Starting Position: Grip the bar at shoulder width or slightly wider. Thumbs
wrapped around the bar, hands evenly spaced. Position the bar above the eyes at the start, arms straight. The feet must remain on the floor, rear end on the bench, and the head and shoulder stationary. Squeeze the shoulder blades together, put the head flat on the bench and feet flat on the floor. Make sure that there are secure collars on each side of the bar and that it is evenly loaded. Movement: Lower the bar slowly to the nipples. Keep the elbows under the bar. Touch the chest lightly making sure not to bounce. Forcefully, but under control, press the bar back up to arm length. Be sure no to raise the rear end off the bench while pressing. Slow the bar down when nearing the top so that control is maintained. The elbows must be under and inward slightly of the bar. If they flare out this will put excessive strain on the shoulder joint.

Barbell Bent Over Row

Starting Position: Grip the bar at shoulder width or slightly wider. Thumbs
wrapped around the bar, hands evenly spaced. Position the bar right above knees, arms straight. Bend slightly at knees and bend at waist so you are slightly above parallel to ground. Squeeze the shoulder blades together, arch back and keep feet flat on the floor. Make sure that there are secure collars on each side of the bar and that it is evenly loaded. Movement: Raise the bar towards belly button and along quadriceps. Keep the elbows back. Touch your stomach lightly making sure not to bounce. Slowly and under control, lower the bar back up to arm length. Be sure to keep back arched through out lift.

Barbell Curl

Starting Position: Grip the bar at shoulder width or slightly wider. Thumbs
wrapped around the bar, hands evenly spaced, arms straight. Squeeze the shoulder blades together, stand tall. Make sure that there are secure collars on each side of the bar and that it is evenly loaded.

Movement: Raise bar by curling up keeping elbows in a fixed position tight to your waist. Keep the shoulders back. Bring bar to chin and flex bicep. Slowly
and under control, lower the bar back down. Be sure not to sway or squirm throughout lift.

Angled Lateral Raise

Starting Positon: bend over at the waist with your feet shoulder width apart. Keep a slight bend in the knees to prevent stain on the lower back. Hold the dumbbells at arms length in front of you with the palms of your hands facing each other. Keep a slight bend in your elbows. Movement: Using your upper back strength, raise the dumbbells to the back and upwards in a semicircular arc. Hold this position for a second to maximize the peak contraction in the rear deltoids. Lower the weight to starting position.

Dumbbell Shoulder Press

Starting Position: Sit on the 90 degree bench with the dumbbells held upright
on the thighs. The lifter should use the thighs to kick the dumbbells up to the shoulders. Alternatively the spotter can assist the lifter in getting the dumbbells to this position. The torso should be upright and the tail should be all the way to the back of the bench. The dumbbells can be held like a barbell with the palms facing away from the lifter. Alternatively, the lifter can turn their palms inward slightly or have them turned in entirely so that the palms are facing each other. Movement: Press the dumbbells forcefully, but under control, to a position overhead. At the top, the arms should be straight and the torso erect. Do not lean backwards or arch the back excessively when pressing. Pause at the top, then slowly lower the bar back to the starting position at the shoulders. The dumbbells can come towards each other while pressing. Care must be taken not to bang the dumbbells into each other, which may result in a loss of

Pull-Ups

Starting Position: Grasp the bar with an overhand grip, palms facing away
from the body. The hands should be evenly spaced and shoulder width apart.

Movement: Begin the exercise with the arms straight. Pull the chin over the
bar, attempt to touch the chest to it, pause briefly at the top and lower the body slowly until the arms are straight. Do not kick or swing the legs.

Side Raise

Starting Position: Begin with arms hanging by the side of the body, thumbs
pointed straight ahead. Movement: With arms straight, but not locked at the elbow, raise the arms out to the side until hands are parallel with the shoulders. Pause at the top and lower weight. Do not rest at the bottom. Do not swing the weight at the top.

One Legged Squat

Starting Position: Place the back foot on a bench with the front leg out. Hold dumbbells in both hands. The front leg should be out far enough so that the shin will be perpendicular to the ground in the bottom position. Movement: With the upper torso vertical, chest out, chin up, lower yourself until the thigh of the front leg is parallel to the ground. The back leg should be bent. Down slow, pause at the bottom and keep up under control. At the top, the front leg should not be locked out.

45 Degree Lunge
Starting Position: With barbell, place the bar on your back as if you were squatting; standing straight up. With dumbbells, stand straight up with dumbbells in hand at the side. Movement: Either foot first, lunge at a 45 Degree angle to either side. Bend the leg until it is parallel to the floor. Keep the torso near vertical throughout the rep, chest out, chin up. Step out far enough so that at the bottom the shin is perpendicular to the floor. Stand up straight then step out the same way with the opposite leg.

Bicycle Sit-Up
Movement: Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring knees up to about 45-degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee.

Seated Rear Delts

Starting Position: With dumbbells in hand, sit on the edge of the bench, chest to knees and arms straight down.

Movement: Keeping your chest to knees, raise arms to the side; squeezing your rear delts and trapezius muscles. Explosive up, slowly down. Keep movements under control.

Farmer Walks
Movement: Simply grab and hold onto weights in each hand, and walk for distance.

Upward Dog Leg Fire

Starting Position: Player starts off on all fours, with left leg raised straight in the air. Movement: Upon coachs signal, player fires his extended leg forward in a kneeing motion as far forward as possible. Raise alternate foot, and repeat process.

Dead Man Hangs

Movement: Player holds onto a small section of pull-up bar in the fetal position as long as he possibly can, until he falls off.

Diamond Push-Ups
Starting Position: Get in normal pushup position; Move both of your hands under your chest and make a pyramid-like with your hands. Your pointing fingers should touch and your thumb should touch on the bottom which forms a pyramid, also known as a diamond to most. Movement: Lower yourself to where your chest touches your hands, and then push yourself back up to starting position.

Dips
Starting Position: Begin at the top, elbows locked, feet off the ground, chest out and the eyes focused straight ahead. Movement: Lower the body by bending at the elbow and shoulder joint until triceps are parallel to the floor. Move up and down under control and slowly. Come all the way until the arms are straight. Do not let the feet touch the ground. Attach extra weight to the waist once the required number of reps can be completed.

Forward Lunges
Movement: Hold Dumbbells in both hands; or bar on the back like you are squatting. Step out with the right foot and bend the right leg until it is parallel to the floor. Keep the torso near vertical throughout the rep, chest out, chin up. Step out far enough so that at the bottom the shin is perpendicular to the floor. Stand up straight then step out with the left foot, and repeat alternating legs.

Hang Cleans Starting Position: Stand with barbell with over hand grip slightly wider than shoulder width. Bend knees and hips so barbell touches mid-thigh; shoulders over the bar with the back arched. Arms are straight with elbows pointed along the bar.
Movement: Jump upward extending the body. Shrug the shoulders and pull the barbell upward with the arms allowing the elbows to flex out to the sides, keeping the bar close to the body. Aggressively pull the body under the bar, rotating the elbows around the bar. Catch the bar on the shoulders while moving into a squat position. Hitting the bottom of the squat, stand up immediately

Incline Bench Starting Position: Lie supine on incline bench. Dismount barbell from rack over the upper chest using a wide oblique overhand grip. Movement: Lower weight to upper chest. Press bar until arms are extended. Repeat

Keannas
Starting Position: Lay flat on your back with legs raised a foot off the ground. Movement: Bring legs forward to your head, reaching forward with arms and raising back off the ground until knees meet chest.

Killers
Movement: With back flat on the ground and arms out to the side, raise legs 6 inches off of the ground and hold in that position for allotted time assigned by the coach.

Lat Pulldowns Starting Position: Grasp cable bar with a wide grip. Sit with thighs under supports. Movement: Pull down cable bar to upper chest. Return slowly until arms and shoulders are fully extended.

Incline Rear Delt

Starting Position: With dumbbells in hand, sit facing the back of the bench (which is at an incline), arms straight down. Movement: Keeping your chest to knees, raise arms to the side; squeezing your rear delts and trapezius muscles. Explosive up, slowly down. Keep movements under control.

Leg Curls
Starting Position: Adjust the seat to allow for a full range of motion and so the back does not arch excessively. Lay face down on the machine. Movement: Explode curling the heels towards the rear end, pause in the contracted position. Slowly (count of 10) let the weight down to resting position. Repeat.

Leg Extension
Starting Position: Adjust the seat to allow full range of motion in your legs. Sit upright in seat. Movement: Explode legs up, pausing at the top, and then slowly (count of 10) lowering the weight back to the start position. Repeat.

Man. Ankle
Movement: One player sits on bench with ankles hanging off edge. Partner grabs the players toes and does either: hold toes forward, forcing the sitting player to pull toes towards himself; press the bottom of toes, making the sitting player press away from himself; hold ankle at either side of the foot, making the player twist his foot against the pressure.

Man. Resistance Front Raise

Movement: Partner holds lifters hands down to the front, forcing lifter to raise arms against resistance. Once at top, partner presses down more, while lifter tries to keep arms raised for a 10 count.

Man. Resistance Neck

Starting Position: Lifter lies on a bench, either on his chest, right side or left side. Movement: Partner places hand on either back of head, left/right side of head. Partner resists the movement of the lifters neck, both up and down.

Man. Resistance Side Raises

Movement: Partner holds lifters hands down at the side, forcing lifter to raise arms against resistance. Once at top, partner presses down more, while lifter tries to keep arms raised for a 10 count

Push Press
Starting Position: Grip the bar at shoulder width or slightly wider, thumbs wrapped around the bar, hands evenly spaced. Begin the exercise with the bar on the upper chest. Keep the elbows under the bar, and the torso erect and tight. Eyes face straight ahead. Keep the feet flat and solid underneath the body, slightly wider than shoulder width. Movements: Begin the movement with a slight bend of the knees. Use the strength of the legs, shoulders and arms to forcefully press the weight overhead. As the bar passes the eyes, slowly push the head through to keep the torso erect. Do not lean backwards when pressing. Pause at the top before lowering the barbell back to the shoulders slowly.

Reverse Shrug
Starting Position: Stand in front of the bar, facing away from it. Grip the bar behind your back, slightly more than shoulder width apart. Movements: Lift your shoulders up, squeezing your trapezius muscles at the top. Lower slowly, repeat.

Romanian Dead Lift

Starting Position: Place hands in an overhand grip slightly wider than shoulder width. Align the feet under the armpits. At the top, slightly bend the knees and tilt the pelvis so the rear end is extended. Retract shoulder blades. Movement: While keeping the back flat, chest out, and head up, tilt over with the bar traveling down the legs until the chest is parallel to the floor. Keep the same slight bend in the knee through the entire movement. Keep the rear end high and push the hips back. Weight should be on the heels. Return to the top under control and repeat. Do not round the back during the movement! Only go down as far as parallel. The movement is all in the hips.

Shrugs

Movement: Grab dumbbells in each hand. Lift your shoulders up, squeezing
your trapezius muscles at the top. Lower slowly, repeat.

Side Lunges

Starting Position: With dumbbells, hold one in each hand at your sides. With Barbell, hold on back like youre squatting. Movements: Simply take a large step to the side; bending the leg you stepped with till its parallel, then pushing yourself back up. Alternate sides.

Side Bridge/Front Bridge

Position/Movement: Side Bridge: Prop yourself up on your side, holding yourself up with your bottom arm, without letting anything but your arm and foot touch the floor. Hold until coach says stop. Front Bridge: Prop yourself up on your stomach, with both arms under you, forearms on the ground. Keep a flat back, letting only your toes and forearms touch the ground. Hold until coach says stop.

Bar Twists
Position/Movement: Hold bar on back like you are going to squat. Simply torque your abs and hips in alternating directions.

Straight Leg Deadlift

Starting Position: Stand with a shoulder width or narrower stance on shallow platform with feet flat beneath bar. Bend knees and bend over with lower back straight. Grasp barbell with a shoulder width overhand or mixed grip; shoulder width or slightly wider. Lift weight to standing position. Movement: With knees straight, lower bar toward the top of the feet by bending hips. After hips can no longer flex, bend waist as bar approaches top of feet. Lift bar by extending waist and hip until standing upright. Pull shoulders back slightly if rounded.

Squats

Starting Position: Position the bar on the trapezius muscles. Adjust hands comfortably, wider than shoulder width. Lift the bar off the rack and take one step back. Position your feet slightly wider than shoulder width and flare the toes out at a 45 degree angle. Legs should be wide enough to allow to squat at a proper depth but not too wide so that the knees come inward when squatting. Movement: Keep heels flat on the floor, chest out and chin up. Begin the descent by flexing at the hips, sticking the rear end out slightly and bending the knees. Keep the head up and chest out throughout the movement. Squat

until the thighs are parallel to the floor. Do not bounce in the bottom. Rise from the bottom position forcefully but under control. Imagine pushing the heels through the floor. The shoulders must rise before the hips so that the body stays in the correct position. The back should be flat but angled forward slightly. Raise the hips and chest at the same time. Slow down near the top to maintain control. Settle at the top, take a couple of breaths and perform another rep.

Step-Ups

Starting Position: Use a box that allows the front leg to be bent at 90 degrees. Place front leg on the top of box with foot flat. Stay tall with chest out and chin up. Movement: Using predominantly the front leg, drive up onto the box keeping the upper torso vertical with the chest out chin up. Slowly return the back leg to the floor and repeat. The reps can also be done with alternating the up leg. Simply switch the leg that remains up every rep.

Upright Rows Starting Position: Grasp bar with shoulder width or slightly narrower overhand grip. Movements: Pull bar to neck with elbows leading. Allow wrists to flex as bar rises. Lower and repeat.

Wall Sits

Movements: Sit with back flat against wall, legs at 90 degrees, arms straight out.

Superman

Position: Lay flat on stomach. Movement: Lift your arms and legs up, mocking the image of superman flying. Squeeze lower back, lower arms and legs, repeat.

Toe Touches

Movement: Lay on back with legs straight up in the air. Lift your upper body and touch your toes. Repeat.

V-Sit Ups

Movements: Lay on back, sit up and bring your legs straight up, making your body look like a V from the side view. Repeat.

Griffin Football

Functional Flexibility

I hated every minute of the training, but I told myself dont quit. Suffer now and live the rest of my life as a champion.

"The man who can drive himself further once the effort gets painful is the one who will win"

Griffin Football
Griffin Flexibility Training Flexibility is a term used to define range of motion. When undergoing a stretching program the following strategies should be adhered to: Dynamic Warm-up- It is important to raise the muscle temperature before stretching. A Dynamic Warm-up is important because it not only raises your core temperature but it trains your body for the base movements you will use in football. Those who maximize there dynamic warm-up will be faster that those who dont. Stretch- Begin with a slow pre-stretch that ads only slight tension to the muscles. This position should be held for 10 seconds while the muscle accommodates tension. Then ad more tension to the stretch but never enough to cause moderate pain. Post Stretch- The post stretch is where you will see the greatest improvement in your flexibility. Your muscles are already tired and this will allow you to get further into the stretch. This will also help your recovery. The range of muscles involved is dictated and developed by the activity you perform. You are interested in developing functional flexibility. When you increase the range of motion of a joint you want to also

increase the strength of the muscles in the new range of motion. If you properly strengthen a muscle, you will increase its flexibility. A properly designed strength program should increase an athletes flexibility

Tips to remember when Stretching

MAKE SURE TO WARM UP before stretch DO NOT BOUNCE when you stretch STRETCH BEFORE AND AFTER WORKOUTS MAKE SURE YOU STRETCH ALL BODY PARTS PERFORM EACH STRETCH WITH PROPER TECHNIQUE HOLD EACH STRETCH STRETCH UNTIL YOU FEEL LIGHT TENSION STRETCH WITH A PARTNER when excessive tightness is evident and extra stretching is needed.

GRIFFIN PRE-WORKOUT ROUTINE WARM-UP: Dynamic Warm-up PRE-STRETCH: Hold each Stretch for 3O seconds, the first 10 seconds light tension. The last 20 seconds moderate tension POST-STRETCH: Hold each Stretch for 30 seconds, the first 10 seconds moderate tension. The last 20 seconds heavy tension. YOGA: Even though this is not part of our lifting program this is something that every player who wants to be great should do. We have time restraints that we have to follow so this is not included in our program. HOWEVER; A Great Player should spend 15 minutes after each workout with Yoga poses and stretches or 3 - 30 minute sessions apart from workout. There are many Yoga programs available online for free. Although there are different types if you choose a yoga program to increase flexibility any of the extra work will pay dividends. You will become a more athletic player in all aspects of your game as you spend time doing this. The following are examples of the stretches and dynamic warmup that we do at Seton Hill University. Dynamic Warm-up Frequency- Before each activity session Duration- 10 minutes

Start Exercise Go 10 Yards

Jog through 10 yards, turn around and repeat the same exercise.

Correct Starting Stance for Dynamic Warm-up

1. High Knee

2. Butt Kicks

3. A Skip

4. B Skip

5. Carioca

6. Shuffle

7. Russian Kicks

8. Bear Crawl

Static Stretch Frequency- Before each activity session Hold each stretch for 30 seconds each

1. Feet Together

2. Spread To The Right/Left

3. Spread Middle

4. Groin Stretch To The Right/Left

5. Hip Flexor Right/Left

6. Quad Stretch Right/Left

7. Cradle Right/Left

8. Lay It Back Right/Left

9. Piriformis Right/Left

10. Roll and Pull Right/Left

Griffin Football

FOOTBALL Speed Training

The quality of a persons life is in direct proportion to their commitment to excellence, regardless of their field of endeavor. - Vince Lombardi

Speed Explanation
Speed is the rate of motion, or equivalently the rate of change of distance. FOOTBALL speed is the rate of motion, or change of distance as you react to changing situations ON THE FOOTBALL FIELD.

A. Speed can be taught B. Speed is developed while changing body movements on the run C. Speed development is not form running D. Speed vocabulary: There are a number of key words, which reinforce our training techniques and will help you with on the field speed development. Our Strength and Conditioning program incorporates these fundamentals into our program. RUNNING MECHANICS UPPER BODY 1. PINCH- Emphasize rotating arms at shoulders straight ahead and not side to side. The action of the right arm effects the left arm and vice versa. FOCUS- Keep eyes straight ahead on a horizontal plain, do not lean head forward or back, this hinders speed FIX- Maintain an arm angle of 90 degrees. (Elbow joint)

2.

3.

4.

ROTATE- Swing the arms through the shoulder area. Remember to keep arms fixed at 90 degrees. LOW- The position of the hands must go through the pocket below the hip and past the butt. PULL- The hard downward and backward action of the arm, from the chest height, through the pocket, below the hip and past the butt. LOCKOUT- The freeze position of the upper arm occurs with the shoulder down and the hand past the butt. CHOKE- The forward swing of the hands stopping at the sternum level. CRACKDOWN- Just like the toes of the foot pointing to the ground in a downward action while running, we want the hand and knuckles of the hand to crackdown at the wrist joint - as if you are cracking a whip - to put as much force down into the ground as possible. HAMMER- Aggressive speed downward. Point you knuckles to the ground and extend your wrist. SQUEEZE- Keep your arms close to your torso. Avoid creating space between yours arms and upper body.

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LOWER BODY 1. HANG- Create and maintain a 90 degree angle at the knee in the recovery phase. Your leg should be inactive from the knee down. Lead with your knee. Keep your foot and foreleg down and under your knee. When the 90 degree angle is lost, the leg slows up. PUNCH- Drive your knee out and forward, not up, on your initial movement from the ground. A forward and upward knee action rotates the hips to cover more ground. SNAP- Pull your foot down and back under the hip in the recovery phase. Any time the foot hits ahead of the hip forward momentum is broken. LIFT- Run tall as if someone where measuring your height. The lift occurs after the first ten yards of the 40, in the open field.

2.

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E. Speed train progressively 1. 2. 3. 4. speed speed speed Full speed

F. Quality is more important than quantity G. Train in speed distances that apply to game situations, 20 to 50 yards

H. When applying principles always start of fresh I. Utilize set principle 1. 2. 3. Initial stages, 2 sets, 5 reps, 40 yds Increase to 3 sets when the first two sets are run without a drop off in time or tech The maximum goal is 5 repetitions per set, 3 sets per session, 40 yds at full speed. Full recovery is necessary

I. Speed stance 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. Point Stance Distance from back foot to front door = 1 feet Both feet should be pointing straight Place the ground hand directly under shoulder Scrape down hand to a lock, do not lift Punch toward destination, do not punch up Focus forward with the understanding that the focus of the eyes change The free arm should be kept high, at a 90-degree angle, the lockout position All of the weight should be on the front leg and down hand Use the thigh of the front leg as a spring

Interval Training
Since football is played in both short and long distances, we will incorporate sprints that involve longer yardage. These sprints will help keep up your cardiovascular endurance, allowing you to perform at a high level through out the game. There are a lot of players that can run fast in the first quarter. WE WILL PLAY WITH GUYS THAT CAN RUN ALL DAY LONG! The demands of anaerobic conditioning are best met by interval training. Because of the intensity, it can only be continued for short periods of time that must be followed by rest.

An athlete's interval training should use 35/4 REST/RUN as the ratio between each sprint. The time of each sprint should be recorded and compared to previous workouts. The first week of training you may find yourself running 6 intervals in the prescribed time. The next week you may have improved to 7 intervals within the prescribed time. The interval test will be administered upon reporting to camp. The purpose of the test is to evaluate your anaerobic endurance that is your ability to sustain next to maximal effort for a series of repeated sprints without significant drop in performance. The following page will outline different intervals and how it is incorporated in our program

ANAEROBIC CONDITIONING Interval Training All conditioning phases are based on the interval training principle. Periods of work followed by a period of rest and recovery. Some work bouts are longer and more general, while most of the work bouts are short and intense. The phases include: General anaerobic endurance work: (gassers, Long Shuttles, etc.) Work Bout: 15-60 seconds Rest Interval: 45 seconds - 3:00 Agility Training: 6-10 drills 2 each 12-20 Drills See WORKOUT SECTION Work Bout: 5-8 seconds Rest Interval: 20-35 seconds Quickness training: 2 quickness sequences : See WORKOUT SECTION Work Bout: 5-8 seconds Rest Interval: 10-25 seconds Short Sprints: 10-80 yards Work Bout: 3-10 seconds Rest Interval: 20-35 seconds Positioning Conditioning: See WORKOUT SECTION Work Bout: 4-8 seconds Rest Interval: 25 seconds Position Groupings Skill: Wr, Db, Rb, Qb Big Skill: Te, Fb, Lb, K

Line: Ol, Dl

General Anaerobic Prescribed Times Gassers: Width 4x Work Intervals Rest Intervals Skill 35 sec 1:45 Big Skill 37 sec 2:00 D Line 39 sec 2:00 O Line 40 sec 2:00 Gassers: Width 2x Work Intervals Rest Intervals Skill 14 sec 42 sec Big Skill 15 sec 45 sec D Line 17 sec 48 sec O Line 18 sec 50 sec 300 Yd shuttles: 3 x 100 Work Intervals Rest Intervals Skill 48 sec 2:30 Big Skill 51 sec 2:45 D Line 54 sec 2:50 O Line 56 sec 3:00 300 Yd shuttles: 50 x 6 ` Work Intervals Rest Intervals Skill 55 sec 3:00 Big Skill 58 sec 3:00 D Line 62 sec 3:20 O Line 65 sec 3:30 200 Yd Shuttles 2 x 100 Work Intervals Rest Intervals Skill 32 sec 1:30 Big Skill 34 sec 1:40 D Line 36 sec 1:50 O Line 38 sec 2:00

110s Work Intervals Rest Intervals Skill 14 sec 42 sec Big Skill 15 sec 45 sec D Line 17 sec 48 sec O Line 18 sec 50 sec Conditioning 80s Work Intervals Rest Intervals Skill 10 sec 40 sec Big Skill 11 sec 40 sec D Line 13 sec 40 sec O Line 15 sec 40 sec Conditioning 60s Work Intervals Rest Intervals Skill 8 sec 30 sec Big Skill 9 sec 30 sec D Line 9.5 sec 30 sec O Line 10 sec 30 sec Conditioning 40s Work Intervals Rest Intervals Skill 5.0 sec 25 sec Big Skill 5.5 sec 25 sec D Line 6.0 sec 25 sec O Line 6.5 sec 25 sec

600 yard shuttle THE TEST (FOR SUMMER CAMP)

600 YARD SHUTTLETEST ORGANIZATION 1. Athlete begins on the 20 yard line and runs to the opposite 20 yard line. (this is a distance of 60 yards= 1 length). 2. The athlete repeats this until 5 lengths are completed (20 yard line to 20 yard line). 3. The athlete must touch his foot to the 20 yard line before changing direction. 4. Athlete finishes on the opposite 20 yard line from where he started. Total distance covered is 300 yards. 5. The athletes time is recorded and rounded down to the nearest .5 seconds. 6. The athlete gets 1 minute 45 second rest. 7. Procedure is repeated with athlete starting at the same 20 yard line where he finished. 8. After the 5 lengths are completed, the athletes time is recorded. (Total distance covered is 600 yards300 yards + 300 yards) 9. The time is rounded down to the nearest .5 seconds and combined with the score the first heat. Time must equal or better position group goals listed. Group Goals: WR/DB: 96 SECONDS QB/RB/P/K: 100 SECONDS LB/TE: 104 SECONDS DL: 110 SECONDS OL: 114 SECONDS

FOOTBALL Quickness and Agility

If 99.9% is Good Enough, Then . . . . . . . . . . . . . . . . . . . .

26,000 158,400,000 Surgeries will be botched Checks will be deducted from wrong accounts

69,063,840,000 Phone calls by telecommunication services will be misplaced 2,488,200 114,500 18,322 2,000,000 315 5.5 million 291 20,000 Books shipped with wrong covers Mismatched pairs of shoes will be shipped per year Pieces of mail will be mishandled per hour Documents will be lost by the IRS this year Entries in Websters Dictionary will be misspelled Cases of soft drinks produced will be flat Pacemaker operations will be performed incorrectly Incorrect drug prescriptions will be written this year

EVERY DETAIL COUNTS

Agility Training Agility can be defined as the bodys ability to change directions while maintaining good control without decreasing speed. These quick rapid movements involve deceleration and acceleration. Reaction time, awareness in space, balance, and coordination are all involved in agility training. All movement patterns such as forward running, backward running, lateral running and other movement drills as skipping, hopping, jumping, etc. are also involved in agility training. Agility drills can be performed in the form of cone drills, shuttle runs, reaction drills, movement runs, agile bag drills etc. Football is not a straight line game. It is a game of angles, acceleration, changing gears, and reaction. Agility Warm- Up It is very important to properly warm up the body before attempting any fast , quick change of direction movements. Footwear It is extremely important to perform agility training with the proper footwear. Be sure to wear ankle supported shoes. If performing agilities on grass, spikes are a must. Ankle braces or taping is also a good idea
Movement Drills All agility drills will involve the following movement patterns. These movement patterns must be mastered prior to intense agility training. Be sure to perform all movement drills in a good reactive athletic position. 1. STATIONARY ARM ACTION: Sit on the ground or stand in place. With the elbows locked at 90 degrees, hands relaxed, and good posture, drive the elbows back so the hands go past the butt. On the upswing of the arms, the hands should not go above the shoulders. 2. HIP ABDUCTION: Lie on your side with the legs straight and the body in line. Drive the top leg away from the ground as high as possible, then return. Repeat with the other leg. 3. DECELERATORS: Run forward at 50-75%, every 5 yards drop hips and buzz feet at line for 2-3 seconds, then proceed to the next 5yd increment. 4. FAST FEET: Bend at the waist with arms hanging down in front of body. Buzz feet as quick as possible while slowly moving forward. Buzz feet for 10yds, then accelerate for 10 yds. 5. 360 HIGH KNEE: High Knee for 5 yds then perform full rotation high knee. Repeat every 5 yards.

6. 360 ONE HAND: Sprint a total of 20 yards. Every 5 yards drop hips plant hand and rotate on hand 360 degrees.

Bag Drills - bag drills are a useful device when working on foot speed and quickness. The bags used are 1x1x3 and are placed between 18 and 24 inches apart. Each line should have a total of 6 bags with a starting cone set 5 yards before the first bag and a finish cone set 5 yards away from the last bag. Some examples of drills used are: DESCRIPTION EXAMPLE

Single Leg High Knees

Sprint to the first 1 foot 1 foot bag. By using an exaggerated stride, step directly over the bag placing one foot in between each bag. Make sure to raise your knee high enough so that your foot travels over the bag and not around it. Always keep a good, upright position. After reaching the last bag sprint through the finish line.

Double Leg Chop

Sprint to the first both feet both feet bag. Step directly over the bag making sure to stutter-step with both feet before moving to the next bag. Keep

yourself in a good upright position while focusing on quickness with your feet. Sprint through the finish after the last bag.

Lateral High Knee

Sprint to the first bag. When you reach the first bag, quarter pivot to the left. Step over the bag laterally (keeping your shoulders square) with your right foot by raising the knee to the front and stepping out to the side. Follow with the left foot bringing both feet together. After finishing the last bag, turn and sprint through the finish. Repeat in the opposite direction.

both feet both feet

In & Out Drill

Starting with the first bag to your right and your toes at the front edge of the bag, back peddle to the rear of the bag keeping the shoulders square and hips low. Once reaching the end of the bag, move laterally to the next bag and sprint forward. Keep moving in an S fashion until reaching the final bag. At the last bag, turn and sprint. Repeat the in opposite direction.

Cadillac

Starting with the first bag to your right and your toes at the edge of the bag. Move to your right by performing a Lateral High Knee keeping the shoulders square. Once you reach the third bag, allow only your right foot to travel over the bag. Once your right foot hits the ground, plant, push off, and begin moving back to your left. Continue the Lateral High Knee (now moving to the left) until reaching the first bag. At the first bag, allow only your left foot to travel over the bag. Once your left foot hits the ground, plant, push off, and begin moving back to your right. Continue again until reaching the third bag. Once you reach the third bag, allow only your right foot to travel over the bag. Once your right foot hits the ground, plant, push off in a slightly forward direction so that the bags will be out of your path. Sprint back to your starting cone. Repeat in the opposite direction.

Cone Drills cone drills are an excellent way to work on speed and change of direction. These drills can be performed anywhere, however, they will be most effective on the football field. This will ensure that you are familiar with the playing surface of real life game situations, and will help you execute the drills more specifically and effectively

40 yd. Directional Change Drill

You will need 5 cones and a hurdle for this drill. Place cones 1 & 3 0n the goal line 7yds. apart. Place cones 4 & 5 on the 5-yard line, 7yds. apart. Place cone 2 in between cones 1 & 3, but 2yds. behind the goal line. From cone 1, open the hips and sprint around cone 2 to cone 3. From cone 3 make a hard cut left heading towards cone 4, hurdle the bag in your path. Touch cone 4 with your hand and immediately change direction back toward cone 3; again, hurdle the bag in your path. Once reaching cone 3 cut hard to the left and sprint toward cone 5. At cone 5, make another hard cut to the left sprinting through the finish at cone 4. Set up another drill that mirrors the example, and repeat in the opposite direction.

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DRILL

DESCRIPTION

EXAMPLE

Shuttle Drill

Place 4 cones 5 yards apart with cone 1 being your starting point. In progression, sprint to and from each of the cones without stopping. Make sure to touch each line with your hand. After reaching the fourth cone, finish with a sprint through cone 1.

Zig Zag Drill

Place 7-10 cones in a slalom formation leaving roughly 12 yards in between each one. From the starting cone, sprint to the first cone. Upon reaching the first cone, plant with the outside foot and turn toward the second. Continue until finishing through the last cone.

NFL 3 Cone Drill

Place 3 cones, 10 yards apart in an L shape. Start at cone 1 with the cone just to your right. Sprint to and from cone 2, touching the line. Next, sprint to and circle cone 2. Keeping the cone on your right side sprint toward the right side of cone 3. Circle around cone three heading directly toward the right side of cone 2. Upon reaching cone two, pivot to the left and sprint through the finish. 20 Yard Shuttle Place 2 cones 10 yards apart with a midline directly in between them. Starting on the midline, in a three point stance, sprint to the right touching the line (cone 1) with your right hand. Immediately turn and sprint toward the opposite line (cone 2) touching that line with your left hand. Again, immediately turn and sprint through the finish line (midline). Repeat in the opposite direction.

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3 and 4 Cone Drills- There is a number of 3 and 4 cone drills used here at Seton Hill University.. Rather than list them all for you, we will give you a few examples. All of which, though, are used for speed and agility training. Make sure, no matter what drill you use, that you train at the highest intensity possible.

DRILL

DESCRIPTION

EXAMPLE

3 Cone Drills

These drills will help you with acceleration and change of direction. Set these cones up roughly 10-15 yards apart. Examples of drills used are: Sprint/Sprint/Sprint Back Peddle/Shuffle/Sprint Sprint/Sprint/Back Peddle Shuffle/Shuffle/Back Peddle Sprint/Back Peddle/Sprint Sprint/Shuffle/ Back Peddle Remember to always finish through the starting point.

4 Cone Drills

These drills will help you with acceleration and change of direction. Set these cones up roughly 10-15 yards apart. Examples of drills used are: Sprint/Shuffle/Back Peddle/Shuffle Sprint/Carioca/Back Peddle/Carioca Sprint/Sprint/Shuffle/Back Peddle Shuffle/Sprint/Sprint/Back Peddle Shuffle/Carioca/Shuffle/Carioca Remember to always finish through the starting point.

FOOTBALL Plyometrics

PLYOMETRIC TRAINING
Plyometrics is the term now applied to exercises that have their roots in Soviet training methods. This method was originally known as "shock" training and was invented by Yuri Verkhoshansky in the Soviet Union. Interest in this training increased during the early 1970s as East European athletes emerged as powers on the world sport scene. As the Eastern bloc countries began to produce superior athletes in such sports as track and field, gymnastics, and weight lifting, the mystique of their success began to center on their training methods. Plyometric training rapidly became known to coaches and athletes as a method of training that linked strength with speed of movement to produce power. The exercises became essential to athletes who jumped, lifted, or threw. The well known plyometric training methods involve the lower body and the results are often nothing short of miraculous. But not much is written about how plyometric training can also dramatically increase strength, power, speed, and explosiveness in the upper body.

Ground Based Plyometrics Guidelines Who Athletes that can safely squat 1 times their body weight and are in good physical conditioning. High level plyometric exercise (repetitive bounding exercises) are not recommended for those that weigh more than 230 pounds Frequency The ground based plyometric program should be utilized in the off and pre seasons. Workouts should be done 2 x week for no longer than 6 weeks. These workouts should be avoided during the in season and post season periods. No more than 100 contacts in a session. Form

All exercises must be done with perfect form. Emphasis should always be on quality not quantity. Do each exercise explosively but stay under control and within the confines of the drill. All landing should be done softly , on the balls of the feet and with knees bent. Keep your head up, knees bent in a good athletic position. Surface The plyometric program should be done on a soft, level surface, preferably a synthetic surface which has some give. Avoid doing plyometric drills on hard surfaces or where the ground may be uneven and unsafe. Warm-up Always warm-up the body thoroughly before the plyometric workout. See the warm-up and stretching procedures outlined in this manual. Volume Pick two exercises per workout. Progress from lower impact drills (level 1) to higher impact drills (levels 2 ). Do not progress to another level if the current level has not been mastered. Progress from 2 sets to 3 or 4 sets. Keep the sets short (3-10 reps or 5-20 seconds). Duration Excluding warm-up, the plyometric workout should not take longer than 10 minutes. How do I fit ground based plyometrics into the overall workout schedule? The best time of the week to do these workouts is before lifting, after an extensive warm-up or on a day where you are not strength training. Rest Enough time between reps to duplicate a perfect rep. 2:00 minutes between sets.

Upper Body Plyometrics Guidelines These exercises are to be done during the off and pre season training periods. One or two workouts per week are all that is necessary or desirable. Care should be taken to do these exercises after an extensive warm-up and upper body stretching program. These drills could be incorporated right into the strength training workout. Volume Pick 1 or 2 exercises and perform 2-4 sets of 5-20 reps of each. Form Emphasis should be on quality not quantity. Every rep should be done explosively but under control within the context of the drill. Medicine Balls All upper body plyometric exercises will involve some sort of medicine ball. The medicine balls will vary in weight from 2 lbs to 28 lbs. Beginners should use lighter weights. Always remember never sacrifice safe form for more weight. Rest Minimal between reps, 1:00 between sets.

Upper Body Plyometrics High Intensity

Explosive Start Explosive Pushups Explosive Push-Up In a regular pushup position descend down and pause for 3 seconds then attempt to elevate your body up into the air. You can also attempt to elevate yourself on boxes. Perform 4-5 sets of 5-8 repetitions. Explosive Pullups Start out Hanging in a pull up position. On command do a pull up as fast as possible. Should be done fast enough so that your hands can briefly come off of bar. Explosive Stop Upper Body Altitude Drop Elevate yourself with your arms up in boxes in a push-up position. Drop off the boxes, land on a padded surface on the ground and attempt to absorb the

impact. Bend your arms no more then range and do 3-4 reps of this per set. Never increase the box height above the height that allows you to land with minimal arm bend. Pull up altitude drop Start out up in the pull up position. On command let your body fall and arms straightened. Before your arms straighten out stop your movement. Should not fully extend your arms.

Medicine Ball Explosive Training (Upper and Lower) Ball Slams Begin drill by holding the ball overhead with arms extended. Swing the ball down and forward exploding it in the ground as hard and fast as possible. Overhead Toss Begin with Medicine ball in between legs and in a squat position. On command throw medicine ball up and behind you as high and far as possible. Squat Throw Begin with ball in front of chest and in squat position. Extend up and throw ball as high as possible. Let ball hit ground and repeat. Super Core Explosive Training Squat, throw, fall run- Begin drill with the ball held at the chest. Squat down and extend legs out while throwing the ball forward.

Lower Body Plyometrics High Intensity Bounding- Start in a squat position and explode up and out. Land and reload starting in squat position. Tuck Jumps- Stand with feet shoulder width apart. Drop hip and explode up. Bring knees to chest and grab both hands. Single Leg Skaters- Start on one foot and move vertical and side to side at same time. Move in a 45% angle, land on one foot then repeat immediately with other foot.

Dot Drills-

dot drills are another exercise that we use to help with foot speed.

These dots are usually on pre-made mats, however, you can make your own dots with pieces of tape. Place the tape marks in a 2x2 X design with one dot directly in the center.

Dot Drills

Drills used are: 1 Foot Drills 2 Foot Drills 1,2,3,2,1 (1,5),2,(3,4),2,(1,5) 5,2,4,2,5 5,2,1,2,5 1,2,5,2,1 1,2,4,3,2, 5 5,2,1,2,5 1,2,4,2,5 5,2,3,2,1

Griffin Football

Summer Running Program

Griffin Football

Skill Development

Skill Pattern Running

Skill and exercise are two separate, you must practice that specific skill. The motor learning experts now inform us that its impossible to recreate the neuromuscular pattern used to perform a skill unless that specific skill is performed. As soon as you add resistance to a skill, it becomes exercise or a new skill.

Over the summer, the coaches will give you a set of skill pattern drills to incorporate into your running. The coaches will make your skill work out as specific as possible. This means that quarterbacks should throw and run with the ball, receivers should run routes, defensive backs should cover, etc.

These skill patterns will help you simulate actual movements that are made on the football field for your individual position. The recovery rates will be decreased each week as we near training camp. This type of running will not only help you get in shape for camp, but will also help to work the muscles that may be problems for many people.

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Running Back Drills

1. High Knee (2) Two Hands on Ball Speed 10 Yards then accelerate for 10 Yards. 2. Form (2) - Two Hands for 5 Yards - Switch to Right Hand 10 yards Then Left Hand for 10 yards. 3. Zig Zag (2) Full Speed - Attack at 45 degrees and break opposite every 5 yards for 40 yards. 4. Slide (2) Full Speed Attack straight for 5 yards Slide Horizontal for 2 steps continue drill for 40 yards. 5. Swing Routes (Free Release) Left Hash/Middle Right Hash / 2 Right/2 Left 6. Swing Routes (Check Release) - Left Hash/Middle Right Hash / 2 Right/2 Left 7. Arrow Routes (Free Release) Left Hash/Middle Right Hash / 2 Right/2 Left 8. Arrow Routes (Check Release) - Left Hash/Middle Right Hash / 2 Right/2 Left 9. Angle Routes (Free Release) Left Hash/Middle Right Hash / 2 Right/2 Left 10. Choice Routes (Check Release) - Left Hash/Middle Right Hash / 2 Right/2 Left

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Summer 2010 Manual Defensive Line Drills STANCE: Shoulder Width Heel to Toe Stagger; get comfortable fall forward catch yourself 60 40. Back Straight Tilt ass up slightly tilted. HAND in Hip, Holster, Up START: 6 point start start on all fours with hands on ground and explode out into a sprint for 10 yards. Use ball on stick and snap count. 1 Leg Balance 1 Step: In your stance and raise your down hand leg. Start and explode out for 10 yards. Use Ball on Stick and snap count. Redirect Draw/ Pass: Have D-lineman start in stance on your cue snap the ball. Right before the D-lineman gets to you direct him laterally down the line of scrimmage. Emphasize the linemen getting flat and opening their hips to get down the LOS. Have them sprint for 10 yards. To get the draw point back towards the LOS and have the D-line retrace their steps and use paddle on air to simulate getting off of an offensive lineman. Also show Pass to have D-line run through you staying on their feet Can also use Chutes to keep D-linemen Low Cone Drills: Start in stance. Sprint 5 yards on ball movement to a cone. Circle around cone always facing forward and staying close to the cone. Finish by sprinting 5 yards through a line. Start in stance sprint 5 yards to cones that are lying on sides (narrow end facing each other). Go over cones back forth back forth 4 times. Finish by sprinting 5 yards through line. Start on side of cones jump over touch both feet inside foot up repeat for ten reps. Finish by sprinting 5 yards through line. Start on side of cones slalom ski over, back and forth, for ten reps. Finish by sprinting 5 yards through line. Start with four cones about 12 X 10 yards. Begin in middle of two cones on ready ready set buzz your feet. Go in direction of coaches signal (side to side and back to front. Coach will point towards a cone in the back and you will open hips and angle towards deep cone). Always have your feet buzzing and finish through the cone 5 yards.

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Linebacker Individual

1.

Stance / Footwork Gather Skin the Line Cones- Downhill Scrape, Counter Bags- Circuit, Downhill Shuffle, Downhill Shuffle Re-direct Tempo RB

2. Tackling Fit Angle Open Field 3. Defeat Blocks Hit and Shed Spill Splatter Turnovers Punch Strip Fumble Recovery Interceptions Zone Drops Quick Drops Full Zone Drops Sorts (2 to 1, Smash, 3 to 2, Boot) Man Technique (Hug RB- Swing, Diagonal, Wheel, Angle) Pressures Alignment (2 by 2, 3 by 1, Motions) Departure Angles / Pick-ups

4.

5.

6.

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QB Throwing Drills
1. 2. Face to Face 10 yds. apart Feet parallel and toes on line Pull off arm through High release Turn wrist down and away Knee 10 yds. apart Rt. knee down, left, both, and seated Simulate snap Bring ball up in quick motion Picture circle on target and throw to points on the circle

3. Wrong Foot - 10 yds. apart - Opposite placed forward Rt. for right handed Lt. for left handed - Same as face to face 4. 5. Parallel 10 yds. apart Run down line Open shoulder and hips and throw to far shoulder of target Keep high release Circle 10 yds. apart Jog together clockwise then counter clockwise throwing to target Open shoulder and hips, keep release high

6. Bar - Stand 3 yds behind goal post - Throw at target 12 yds. away 7. Wall Stand with throwing shoulder next to wall Stay on balls of feet and throw to target 10 yds. away Keep high release, eliminates winding up

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WR/TE Drills
1. 4 Cone Drills a. Sprint Both Directions b. Sprint, Shuffle, Back Pedal, Karaoke c. X 2. Stance and Starts a. No False Steps b. Accelerate for 5 yards c. Forward, Right, and Left 3. Routes a. Fade/Seam 30 Yards i. 4 Times b. Post 30 Yards i. 2 Right, 2 Left c. Dig (WR 16 Yards, TE 14 Yards) i. 2 Right, 2 Left d. Corner i. 2 Right, 2 Left e. Comeback 18 Yards (Just WRs) i. 2 Right, 2 Left f. Hook 14 Yards i. 2 Right, 2 Left g. Out 10 Yards i. 2 Right, 2 Left h. Slant i. 2 Right, 2 Left i. Hitch 6 Yards i. 2 Right, 2 Left j. Shallow Cross i. 2 Right, 2 Left

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OL DRILLS

1. 5 Minutes De Meanor 2. 5 Minutes 2 Step Punch Approach Fit and Base Drive

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Griffin Football

Nutrition

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Griffin Football
NUTRITION Nutrition is the one component of fitness programs that most people are misinformed about or misunderstand. Everywhere you turn you hear or read about someone who has gained or lost twenty pounds in one week. This type of information is misleading and dangerous. As athletes, you must be able to separate the facts and fiction of dietary habits in order to perform at your optimum level. The following facts that are listed below are published by the American Dietetic Association and have been reviewed by the Food and Drug Administration. BALANCED DIET Each person should eat a well balanced diet. A balanced diet should consist of eating sixty percent carbohydrates, thirty percent fat, and ten percent protein. The majority of ones carbohydrates should come from fruit and vegetable sources. The majority of ones energy supplied by fat should come from unsaturated fats, those that remain liquid at room temperature. Finally the majority of protein intake in ones diet should come from chicken, fish, and beans as opposed to red meats. Complex Carbohydrates = Grain products, vegetables, fruits, oatmeal, rice, and pastas Fats = Low fat milk, low fat yogurt, low fat cheese, low fat ice cream, oils Proteins = Skinless boneless chicken breast, fish (tuna, haddock, shrimp, roughy), beans, low fat peanut butter, ground or sliced turkey. DO NOT SKIP MEALS It is important to maintain food intake at constant levels throughout the day. Your weight regulation mechanism in your body is referred to as your set point. It can be compared to the thermostat in a heating and cooling system. Skipping meals to lose weight is counterproductive and actually slows your bodys metabolism down. Thus, if your goal is to lose weight then it is imperative that you eat five to six meals per day. A meal may include a turkey sandwich and a bag of carrots or a piece of fruit. You can wash all of this down with a glass of milk or water. The key here is small portions. A portion should be about the size of your fist. This will increase your metabolism thus 101

decreasing the amount of calories that you store as fat. On the other hand if you are trying to increase your weight it is best to eat three good-sized meals every day. One

key factor that many athletes do not understand is that your body can only absorb a certain amount of nutrients at one time. So it is imperative that you constantly fuel your body. LARGE AMOUNTS OF PROTEIN ARE NOT ESSENTIAL Protein is the most poorly understood and possibly the most abused nutrient in the athletic community. The recommended daily allowance for protein is calculated as follows, 1 gram per 2.2 pounds of body weight. Therefore a 220-pound male only needs 100 grams of dietary protein per day. This is equivalent to sixteen ounces of red meat. Thus protein supplements are unnecessary and can be money that is foolishly spent. It is also important to keep in mind that your body can only absorb about thirty grams of protein in one sitting. Any excess will be excreted. This reiterates the need to eat smaller meals more often throughout the day. Remember, weight gain is a combination of increasing a balanced diet, which increases total caloric intake. ARE VITAMIN SUPPLEMENTS NECESSARY? Athletes tend to consume large amounts of food and if a sensible selection occurs there should be an adequate intake of vitamins and minerals. On the other hand, if your diet is not balanced a supplement may prove to be beneficial. However, keep in mind that the finest sources of vitamins and minerals come from foods and not pills. WEIGHT REDUCTION Weight reduction is a simple mathematical formula. For every 3500 calories that you burn you will lose one pound. This reduction of 3500 calories may come from a combination of increased activity or decreased caloric intake. A combination of exercise and diet is the most sensible approach. If you reduce your diet by five hundred calories a day as well as engage in twenty minutes of cardiovascular activity per day you will lose about two pounds in one week. Losing more than two pounds in one week is actually counterproductive do to the fact that you begin to lose muscle mass as opposed to fat mass. Therefore do not fall for these fad diets that claim to enable you to lose ten pounds in one week. The key here is that you want to reduce your body fat and increase your lean muscle mass. 102

Excess weight in the form of fat will affect your speed and endurance levels. Our goal is to make you bigger, not fatter.

Good food choices Breakfast

Pancakes/ waffles/ French toast with syrup- no butter Egg sandwich- no sausage English muffins/ toast or bran muffin with preserves/ jelly/ fruit butters Bagels with preserves/ jelly/ apple butter Low fat milk or yogurt Dry or cooked cereals with or without milk and fresh or dried fruit Dried fruit alone or mixed with dry cereal and nuts Low fat granola or cereal bars

Lunch
Vegetable or chili stuffed potatoes Salad with low fat dressing On salad bars add veggies, dried beans, beets, carrots, pasta, crackers, rolls, bagels, bread Turkey, chicken or roast beef sandwiches on bagel, whole grain bread Add tomatoes, green peppers to sandwiches Pasta with meat or meatless sauce Tacos without sour cream Baked/ broiled meats instead of fried Vegetable/ chicken soups. Cheese and creamed soups are high in fat Cheese or veggie pizza

Dinner
Less emphasis on meats and more on starches: Rice/ pasta/ potatoes and vegetables Meats should be bakes/ broiled/ grilled instead of fried Pasta with clam or marinara sauce Fish steamed in tomato sauce Chicken breast without the skin with rice and vegetables Stir fry dishes with lean meat and lots of vegetables in minimal oil

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Healthy Fast Food Choices

McDonalds
Grilled Chicken Deluxe (hold the special sauce) Grilled Chicken Salad (low-fat dressing) Pancakes w/ syrup

Taco Bell
Grilled Chicken Burrito (no cheese or sour cream) Grilled Chicken Soft taco Grilled Veggie Fajita Bean Burrito Have as much lettuce, tomato, and salsa as you want!

Burger King
BK Broiler Chicken Sandwich (no mayo or special sauce) Chicken Salad (low fat dressing)

Hardees
Chicken Fillet Grilled Chicken Salad

Arbys
Roast Chicken deluxe (no mayo) Roast Turkey Deluxe (no mayo) Roasted Chicken Salad

Wendys
Daves Grilled Chicken (no mayo or special sauce) Grilled Chicken salad Garden Veggie Pita

KFC
Tender Roast Chicken (white meat without skin) Small serving of mashed potatoes

Bagel Breakfast
Whole grain bagels, fresh fruit, juice, yogurt Low-fat cream cheese or jam

Salad Bars
Be generous with colorful vegetables: peas, kidney beans Pasta Salads Breads Chicken Breast Salad

Pizza
Order a pizza that is thick with extra crust rather than cheese

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Pile on vegetables: broccoli, peppers, mushrooms, onions *Grilled, skinless chicken breast with lettuce and tomato is OK at any fast food restaurant. *Try substituting ketchup, mustard or salsa for mayonnaise, special sauce, butter, sour cream, etc. *Drink plenty of water or iced tea with your meal, this will help fill you up.

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Rest and Recovery

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Rest & Recovery At Seton Hill University, one of your greatest challenges will be getting enough rest so that you are able to make steady gains from your lifting and running programs. The ability to gain strength, speed, and conditioning levels is based upon the quality of work performed, not the quantity of work done. An individuals genetic makeup and sound nutrition will determine strength and size potential. The amount of exercise that one is able to recover from will also vary. The same amount of running may be just right to stress the system of a 190 pound athlete but would be too much for the 225 pound athlete. When running the same pace, an athlete weighing 225 pounds is performing more work per running interval than the 190-pound athlete. This is why you need to follow the prescribed amount of run to test ratio to ensure you are working within your groups ability. The amount of rest that one needs to recover from a lifting bout will vary from athlete to athlete. One of the biggest factors is the amount of sleep that you get. The following are ways that you can improve your recovery: 1. Get on a schedule. Make sure you are in bed early enough to get seven to ten hours of sleep per night. 2. Take naps whenever you can fit them in during the day. 3. Eat properly. Exercise depletes the stored sugar in your muscles. A high carbohydrate diet will allow for more sugar to be stored in your muscles. In addition, research has indicated that within an hour after exercise you bodys ability to store sugar in the muscles is at its greatest. Consequently, you should eat or drink carbohydrate within sixty minutes of training. Exercise is a form of stress and by itself produces nothing of value. It is the stimulus for producing strength and conditioning results. It is rest that allows improvement to occur. As you gain strength or become better fit, you are performing more work. As you approach your top levels of fitness at Seton Hill University, you will need less work and more rest to maintain your top level of fitness. If you find yourself not gaining strength before you have reached you maximum level, you are probably over training. At this point, we will cut back on the amount of exercise. Do not add more. You are just adding to the problem at hand.

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Summer Lifting Program

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Summer Lifting Charts

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