Professional Documents
Culture Documents
SummerStrengthManual1 PDF
SummerStrengthManual1 PDF
Table of Contents
Section 1 Team 2011
- Table of Contents
- Coaches Info
- Schedule
- Important dates
Section 3 - General
- Purpose
Section 7 Speed
- Speed Explanation
- Interval Training
Section 9 Plyometrics
-Purpose
-Drills
Section 12 - Nutrition
- Proper Nutrition
Griffin Football
Address:
Seton Hill University
Attn: Football Box 287K
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
Mike Snyder
Offensive Coordinator/Assistant
Head coach/Quarterbacks
E-mail: msnyder@setonhill.edu
Office Phone: 724-830-1187
Pat Stewart
Defensive Coordinator/Defensive Backs
E-mail: pstewart@setonhill.edu
Office Phone: 724-830-1188
Jeremy George
Defensive Line/Recruiting Coordinator
E-mail: jgeorge@setonhill.edu
Office Phone: 724-830-1189
Kinnon Tatum
Linebackers/Academic Coordinator
E-mail: ktatum@setonhill.edu
Office Phone: 724-830-1870
Brendan Murphy
WRs/Special Teams Coordinator
E-mail: bmurphy@setonhill.edu
Office Phone: 724-830-1190
Corey Queen
Offensive Graduate Assistant
Tight Ends
Griffin Football
September 10th
September 17th
@ Shepherd 12:00 pm
September 24th
October 1st
October 8th
Charleston, WV 3 : 0 0 pm
October 15th
@ Concord T B A
October 22nd
October 29th
November 5th
Urbana, OH 3:00 pm
November 12th
Griffin Football
Important Dates:
When
Where
May 2 1 s t
McKenna Center
th
June 17
McKenna Center
July 8th
McKenna Center
th
August 18
McKenna Center
Griffin Football
Seton Hill
University
Football
Strength and Conditioning
Manual
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
10
Griffin Football
General
11
12
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
twofold.
#1 CREATES A BIGGER, MORE E X P L O S I V E AND
FASTER FOOTBALL PLAYER AT SETON HILL
UNIVERSITY.
The m e t h o d s and t e c h n i q u e s you will learn in the weight room
are based on the latest research and physiolo gica l fact. Following
these methods and techniques will make you a bigger, more
explosive and f aster football player. The t r a i t s 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 CREATES A TOUGHER, MORE D I S C I P L I N E D AND
TEAM ORIENTED FOOTBALL PLAYER.
The t r a i t s and c h a r a c t e r i s t i c s that we preach about and demand
you f ollow 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 challenge s as one
unit will make us a stronger team.
13
Griffin Football
Strength and
Power
14
Pain is
weakness
leaving the body
15
THE PURPOSE
The purpose of strength training is twofold. The f irs t 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 y o u 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 re a c h momentary muscle fatigue. You have to
break through your pain barrier and c re a t e 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.
16
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 f act of the matter is that muscles do not keep
track of reps. The m a jo r it y 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 a c c o m p l i s h the
same amount of work. But as intensity of the work increases,
the volume must decrease proportionately.
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Griffin Football
Exercise
Description
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 f eet must remain on the floor, rear end on the
bench, and th e head and s houl der stationary. Squeeze the shoulder blades
together; put the head flat on the bench and f e e t 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 el bo ws must be under and i n war d slightly of the bar.
If they flare out this will put excessive strain on the shoulder joint.
21
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 th at it is evenly loaded.
Starting Position: 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 wi t h 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 up war ds 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.
22
Starting Position: Sit on the 90 degree bench with the dumbbells held upright
on the thighs. The lif ter should use t he thighs to kick the dumbbells up to the
shoulders. Alternatively the spotter can assist the lifter in getting the
dumbbells to this position. The tor so should be upright and th e tail should be all
the way to the back of the bench. The dum bbells 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 t he torso erect. Do not
lean backwards or arch the back excessively when pressing. Pause at the top,
and 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 s hou lder 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 l ower the
body slowly until the arms are straight. Do not kick or swing the legs.
23
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.
24
45 Degree Lunge
Starting Position: With barbell, place the bar on your back as if you wer e
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.
25
Farmer Walks
Movement: Simply grab and h o l d onto weights in each hand, and wa l k for
distance.
26
Diamond Push-Ups
Starting Position: Get in normal pushup position; Move both of your hands
under your chest and m ak e a pyramid-like with your hands. Your pointing
fingers should touch and yo ur 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.
27
Dips
Starting Position: Begin at the top, elbows locked, feet off the ground, chest
out and th e eyes focused straight ahead.
Movement: Lower the body by bending at the elbow and s houl der joint until
triceps are parallel to the floor. Move up and d o wn 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.
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 r e p e a t .
28
Forward Lunges
Movement: Hold Dumbbells in both hands; and bar on the back like you ar e
squatting. Step out with the right foot and be nd 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 r epeat alternating
legs.
Hang Cleans
Starting Position: Stand with barbell with over hand grip slightly wider than
shoulder width. Bend knees and h i p s 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 pul l 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
29
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 f l a t 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.
30
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 s h o u l d e r s are fully extended.
31
Leg Curls
Starting Position: Adjust the seat to allow for a full range of motion and s o the
back does not arch excessively. Lay f ac e 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.
32
MR Ankle
Movement: One player sits on bench with ankles hanging off edge. Partner
grabs the players toes and d oes either: hold toes forward, forcing the sitting
player to pull toes towards him; 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.
33
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 s ol id 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 ar m s 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.
34
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.
35
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 i n 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 s tepped
with till its parallel, then pushing yourself back up. Alternate sides.
36
Bar Twists
Position/Movement: Hold bar on back like you a r e going to squat. Simply
torque your abs a n d h i p s in alternating directions.
37
Squats
Starting Position: Position the bar on the trapezius muscles. Adjust hands
comfortably, wider than shoulder width. Lift the bar off the rack and tak e one s tep
back. Position your feet slightly wider than shoulder width and f lar e 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 c h in up. Begin the
descent by flexing at the hips, sticking the rear end out slightly and bending
the knees. Keep the head up and c h es t out throughout the movement. Squat
38
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 s houlders must rise before the hips so that the
body stays in the correct position. The bac k should be flat but angled forward
slightly. Raise the hips and c hes t at the same time. Slow down near the top to
maintain control. Settle at the top, take a couple of breaths and p e r f o r m
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 r ep eat. The r eps can also be done with alternating the up leg.
Simply switch the leg that remains up every rep.
Wall Sits
Movements: Sit with back flat against wall, legs at 90 degrees, arms straight
out.
39
Superman
Toe Touches
Movement: Lay o n back with legs straight up in the air. Lift your upper body
and touc h your toes. Repeat.
V- Ups
Movements: Lay o n back, sit up and b r i n g your legs straight up, making your
body look like a V from the side view. Repeat.
40
Griffin Football
Functional
Flexibility
41
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 their 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 po s t 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 deve loped by the
activity you perf orm.
You a re interested in developing functional flexibility. When
you increase the range of motion of a joint you want to also
43
44
45
1. High Knee
2. Butt Kicks
46
3. A Skip
4. B Skip
5. Carioca
47
6. Shuffle
7. Russian Kicks
8. Bear Crawl
48
Static Stretch
Frequency- Before each activity session
Hold each stretch for 30 seconds each
1. Feet Together
49
3. Spread Middle
50
7. Cradle Right/Left
51
9. Piriformis Right/Left
52
Griffin Football
FOOTBALL
Speed Training
53
The quality of a
Persons life is in
direct proportion to
their commitment to
excellence,
regardless of their
field of endeavor.
- Vince Lombardi
54
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.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
56
LOWER BODY
1.
2.
3.
4.
speed
speed
speed
Full speed
57
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
58
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 throughout the game. There are a lot
of players that can run fast in the first quarter. WE WILL
PLAY WITH GUYS T H A T CAN RUN ALL DA Y 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.
59
ANAEROBIC CONDITIONING
Interval Training
All conditioning phases are based on the interval training
principle.
Periods of work followed by a period of rest and reco very. 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
60
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
62
63
FOOTBALL
Quickness and Agility
64
158,400,000
114,500
18,322
2,000,000
315
5.5 million
291
20,000
65
AgilityTraining
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 th e body in line. Drive the top leg
away from the ground as high as possible, and then return. Repeat with the other leg.
3. DECELERATORS: Run forward at 50-75%, every 5 yards drop hips and b u z z f eet at line for 2-3
seconds, and then proceed to the next 5yd inc r em ent.
4. FAST FEET : Bend at the waist with arms hanging down in front of body. Buzz f e e t as quick as
possible while slowly moving forward. Buzz f eet for 10yds, then accelerate for 10 yds.
5. 360 HIG H KNEE: High Knee for 5 yds t h en perform full rotation high knee. Repeat every 5
yards
6. 360 O N E HAND: Sprint a total of 20 yards. Every 5 yards drop hips plant hand and r ota te on
hand 360 degrees.
66
Bag Dr i lls - 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
1 foot 1 foot
67
68
Cadillac
69
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
Pro Agility
Objectives: Improve athletic ability and body coordination during sudden change of
direction
Directions:
1. Measure out a 10 yard area with 5 yard increments
2. Start from a three-point stance, facing the timer, with your feet straddling the 5yard line and your right hand touching line 1.
3. Turn and sprint 5 yards to the right; touch line 3 with your right hand.
4. Turn and sprint back 10 yards and touch line 2 with your left hand.
5. Finally sprint through the starting line
Always turn towards the timer when making cuts.
Keep hips low in turns
***You will be tested in this drill when reporting to camp
Line 2
Line 1
TIMER
Line 3
START
FINISH
5 yards
5 yards
L-Test
Objectives: Improvement of agility and change of direction
Directions:
1. Place two cones 5 yards apart from each other
2. At the second cone place another cone 5 yards apart perpendicular to the
second cone
3. Begin the L-test at the first cone, sprint to the second cone and touch the line
then return to the starting cone and touch the line next to the cone
4. After touching the starting line sprint around the second cone and circle the third
cone
5. Once you have circled the third cone sprint around the second cone and return
to the starting line
Cone 2
Cone 3
<5 yds>
5 yds
Wildcat Agility
Objectives: To improve foot quickness and change of direction
Directions:
1. Set up cones five yards apart length way and 1 yard apart the in width, as
illustrated in the figure below
2. Start in a bunch start on the first line, sprint to the first cone and make a right
hand turn
3. Return to the starting line; go around the second cone with a left hand turn
4. Run to the five yard line and touch it with your fingers, then backpedal across the
starting line to the finish
5. Do not knock the cones over and keep your hips low when backpedaling and
turning the corners
5 YARDS
BACKPEDAL
START
Zig-Zag Run: Layout 10 cones in a straight line 1 yard apart. For the forward
run, start on either side of the 1st cone. Step across the line to
the other side with your inside foot followed by your outside
foot. Your feet have now changed alignment and continue the
pattern with an inside foot lead. **For the lateral run, stand
next to the cones facing them, but just behind the first cone.
Lead with your inside foot forward & up, followed by the other
foot. Follow the same pattern, but now step back behind the
3rd cone. Be sure to work in both directions.
Forward:
Start
1 yard
Facing
Lateral:
Start
Facing
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3 CONE DRILL
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 DRILL
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
72
Plus Test
Objectives: Improvement of hip level, change of direction, and agility
Directions:
1. Place 5 cones 5 yards apart as shown in the diagram below.
2. Start at the right of cone 1. Sprint forward to the front of the middle cone.
3. Sink hips and shuffle to your left.
4. Back pedal to the back of the middle cone
5. Shuffle to the right side of cone 2.
6. Sprint to the front to the front of cone 2,
7. Shuffle (facing the same direction you started) to the left of cone 3.
8. Backpedal to the back of cone 3.
9. Shuffle to the right of the middle cone.
10. Sprint forward to the right of cone 4.
11. Shuffle to the left of cone 4.
12. Backpedal through the back of cone 1.
Cone 4
Cone 3
Cone 2
Cone 1
Start
5-8 yards
You may also use hoops or large circles to run around
(DL run the circles drill)
73
74
75
76
77
FOOTBALL
Plyometrics
78
79
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 f ield, gymnastics, and we igh t 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 exerc ises 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 e xplosiveness
in the upper body.
81
82
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.
83
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
4
1
3
1
84
Plyometric Training
Power Hops:
1. At the starting line of a 15-yard area begin standing in an athletic stance feet shoulder
width apart
2. Perform a standing broad jump trying to cover as much distance as possible
3. When landing set yourself and perform another broad
4. Try and cover as much ground as possible with the fewest amount of reps as possible
5. Once again focus on pumping the arms through on each rep
_________________________________________________________
15 yards
One-Leg Power Hops
Objectives: Develop horizontal power and acceleration
Directions:
1. At the starting line of a 15 yard area begin standing an athletic stance and starting
on one foot
2. Perform a standing one foot broad jump trying to cover as much ground as possible
3. When landing set yourself and perform another broad jump with the same foot
4. Try to cover as much ground as possible with the fewest amounts of reps as possible
5. On the way back switch feet and perform the drill again
Focus on pumping the arms through each rep
10/10 Hopping
Objectives: To develop explosive power
Directions:
1. Set up a 40 yard straight course with every 10 yards marked
2. Hop for 10 yards on one leg, then switch legs and hop on the other leg for 10 yards.
Concentrate on not spending much time on the ground between hops
3. Continue alternating legs every 10 yards using good arm action
Squat Jumps
Objectives: To develop explosiveness of the hips and legs
Directions:
1. Squat downward and then jump upward into the air as high as possible
2. Drop down to a full squat position and immediately jump upward
3. Use the arms to assist in the take off, swinging them upward simultaneously
Tuck Jumps
Objectives: To develop explosiveness of the hips and legs
Directions:
1. Slightly lower the hips into squat depth for the countermovement
2. Explode upward into the air exactly like the squat jump,
3. While in the air tuck the knees to the chest as high as possible.
4. Again use the arms to assist in take off.
**The main difference between the squat jump and the tuck jump is the depth of squat, and the
tucking off the knees. On both be sure to attempt to get triple extension (ankles, knees, & hips
before jumping).
85
Plyometric Training
Quick Feet Discriptors:
Alternating:
L
R
Face
L
On & Off:
Scissors:
L
R
L
R
Face
86
Griffin Football
Summer Running
Program
87
Tuesday
I Thursday Run
Dynamic Movement
High Knee
Butt Kicks
A Skip
I
I
Russian Kicks
Frankenstein
Knees to Chest
Lunges
R/L Groin B
Skip
Carioca
Stretch
R/L Flexor
Buddah
I
I
Piritormis
I
I
Hurdler
Power
I Agility
Back pedal
Tapioca
Boxes
Decelerators
88
Skill
Development
89
90
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.
91
DEFENSIVE BACKS
40
3.5
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92
93
94
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
4. Turnovers
Punch
Strip
Fumble Recovery
Interceptions
5.
Zone Drops
Quick Drops
Full Zone Drops
Sorts (2 to 1, Smash, 3 to 2, Boot)
Man Technique (Hug RB- Swing, Diagonal, Wheel, Angle)
6. Pressures
Alignment (2 by 2, 3 by 1, Motions)
Departure Angles / Pick-ups
95
QB Throwing Drills
1.
-
Face to Face
10 yds. apart
Feet parallel and toes on line
Pull off arm through
High release
Turn wrist down and away
2.
-
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.
-
Parallel
10 yds. apart
Run down line
Open shoulder and hips and throw to far shoulder of target
Keep high release
5.
-
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
96
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
97
OL DRILLS
1. 5 Minutes
De Meanor
2. 5 Minutes
2 Step Punch Approach
Fit and Base Drive
98
Griffin Football
Nutrition
99
Griffin Football
NUTRITION
Nutrition is the one c om ponent of fitness programs that most people are misinformed about or
misunderstand. Everywhere you t ur n 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 m ust be able to separate the facts and f ict ion of dietary habits in order to perform at your
optimum level.
The f ollowing facts that are listed below are published by the American Dietetic
Association and ha ve been reviewed by the Food and Dr ug 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 m aj or it y of ones
carbohydrates should come from fruit and veg et able sources. The m aj or it y 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 S K I P 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 coolin g 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 c an 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
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.
100
101
102
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
Pile on vegetables: broccoli, peppers, mushrooms, onions
*Grilled, skinless chicken breast with lettuce and t om at o is OK at any f ast 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 .
103
Griffin Football
104
105
106
Griffin Football
Summer
Lifting Program
107
108
Week 1
Set 1
Set 2
Set 3
Monday
Core
Pull Ups/Lat Pull Down
Box Squat
Auxilary
Leg Extensions
Leg Curl
Towel Bench Press
Straight Leg deadlift
Shrugs
DB Overhead Lateral
Lunge
Wednesday
Core
High Pull
Dead lift
Auxilary
Incline bench (3 sets of 8)
Push Press
Upright Rows
Weighted Dips
Dumbbell Step Ups
MR Neck
Friday
Core
Hang Clean
Parallel Squat
Auxilary
Bench Press
Dumbbell Bent Over Row
Glute Ham Machine
Reverse DB Flye
Shoulder Press
Single Leg DB Lunge
109
Week 2
Monday
Core
Pull Ups/Lat Pull Down
Box Squat
Auxilary
Leg Extensions
Leg Curl
Towel Bench Press
Straight Leg deadlift
Shrugs
DB Overhead Lateral
Lunge
Wednesday
Core
High Pull
Dead lift
Auxilary
Incline bench (3 sets of 8)
Push Press
Upright Rows
Weighted Dips
Dumbbell Step Ups
MR Neck
Friday
Core
Hang Clean
Parallel Squat
Auxilary
Bench Press
Dumbbell Bent Over Row
Glute Ham Machine
Reverse DB Flye
Shoulder Press
Single Leg DB Lunge
110
Week 3
Monday
Core
Pull Ups/Lat Pull Down
Box Squat
Auxilary
Leg Extensions
Leg Curl
Towel Bench Press
Straight Leg deadlift
Shrugs
DB Overhead Lateral
Lunge
Wednesday
Core
High Pull
Dead lift
Auxilary
Incline bench (3 sets of 8)
Push Press
Upright Rows
Weighted Dips
Dumbbell Step Ups
MR Neck
Friday
Core
Hang Clean
Parallel Squat
Auxilary
Bench Press
Dumbbell Bent Over Row
Glute Ham Machine
Reverse DB Flye
Shoulder Press
Single Leg DB Lunge
111
Week 4
Monday
Core
Pull Ups/Lat Pull Down
Box Squat
Auxilary
Leg Extensions
Leg Curl
Towel Bench Press
Straight Leg deadlift
Shrugs
DB Overhead Lateral
Lunge
Wednesday
Core
High Pull
Dead lift
Auxilary
Incline bench (3 sets of 8)
Push Press
Upright Rows
Weighted Dips
Dumbbell Step Ups
MR Neck
Friday
Core
Hang Clean
Parallel Squat
Auxilary
Bench Press
Dumbbell Bent Over Row
Glute Ham Machine
Reverse DB Flye
Shoulder Press
Single Leg DB Lunge
112
Week 5
Monday
Core
Power Clean
Push Press
Auxilary
Leg Extensions
Leg Curl
Pull Ups/Pull Down
Straight Leg Deadlift
Power Shrug
Wednesday
Core
Dead Lift
Split Jerk
Auxilary
Incline Bench (3 sets of 8)
Overhead Bar Step Up
DB Shoulder Press
Dumbbell Pull Over
DB Upright Row
Bar 45 Degree Lunge
MR Neck
Friday
Core
Parallel Squat
High Pull
Auxilary
Hang Clean
Bench Press
Glute Ham Machine
Reverse Flye
Lateral Raise
DB Bent Over Row
113
Week 6
Monday
Core
Power Clean
Push Press
Auxilary
Leg Extensions
Leg Curl
Pull Ups/Pull Down
Straight Leg Deadlift
Power Shrug
Wednesday
Core
Dead Lift
Split Jerk
Auxilary
Incline Bench (3 sets of 8)
Overhead Bar Step Up
DB Shoulder Press
Dumbbell Pull Over
DB Upright Row
Bar 45 Degree Lunge
MR Neck
Friday
Core
Parallel Squat
High Pull
Auxilary
Hang Clean
Bench Press
Glute Ham Machine
Reverse Flye
Lateral Raise
DB Bent Over Row
114
Week 7
Monday
Core
Power Clean
Push Press
Auxilary
Leg Extensions
Leg Curl
Pull Ups/Pull Down
Straight Leg Deadlift
Power Shrug
Wednesday
Core
Dead Lift
Split Jerk
Auxilary
Incline Bench (3 sets of 8)
Overhead Bar Step Up
DB Shoulder Press
Dumbbell Pull Over
DB Upright Row
Bar 45 Degree Lunge
MR Neck
Friday
Core
Parallel Squat
High Pull
Auxilary
Hang Clean
Bench Press
Glute Ham Machine
Reverse Flye
Lateral Raise
DB Bent Over Row
115
Week 8
Monday
Core
Power Clean
Push Press
Auxilary
Leg Extensions
Leg Curl
Pull Ups/Pull Down
Straight Leg Deadlift
Power Shrug
Wednesday
Core
Dead Lift
Split Jerk
Auxilary
Incline Bench (3 sets of 8)
Overhead Bar Step Up
DB Shoulder Press
Dumbbell Pull Over
DB Upright Row
Bar 45 Degree Lunge
MR Neck
Friday
Core
Parallel Squat
High Pull
Auxilary
Hang Clean
Bench Press
Glute Ham Machine
Reverse Flye
Lateral Raise
DB Bent Over Row
116
Griffin Football
Summer
Lifting Charts
117
Real Dogs
Bite
118
LBS.
200
210
220
230
240
250
260
270
280
290
300
310
320
330
340
350
360
370
380
390
400
410
420
430
440
450
460
470
480
490
500
510
520
530
540
550
560
95%
190
200
209
219
228
238
247
257
266
276
285
295
304
314
323
333
342
352
361
371
380
390
399
409
418
428
437
447
456
466
475
485
494
504
513
523
532
LBS.
570
95%
542
580
290
319
348
377
408
435
464
493
505
522
536
551
590
600
610
620
630
640
650
660
670
680
690
700
295
300
305
310
315
320
330
330
335
340
345
350
325
330
336
341
347
352
363
363
369
374
380
385
354
360
366
372
378
384
390
396
402
408
414
420
383.5
390
396.5
403
409.5
416
422.5
429
435.5
442
448.5
455
413
420
427
434
441
396
402
462
469
476
483
490
443
450
458
465
473
462
469
495
503
510
518
525
472
480
488
496
504
495
503
528
536
544
552
560
502
510
519
527
536
528
536
561
570
578
587
595
513
522
531
539
548
561
570
574
583
592
600
609
531
540
549
558
567
574
583
594
603
612
621
630
544
554
562
572
582
594
603
609
618
630
637
646
561
570
580
589
599
609
618
627
637
646
656
665
MAX
SET #1
SET#2
SET#3
MAX
SET #1
SET#2
SET#3
200
140
145
155
210
145
155
165
220
155
160
170
230
160
170
180
240
170
175
185
250
175
185
195
260
180
190
205
320
225
235
250
330
230
240
255
340
240
250
265
350
245
255
275
360
250
265
280
370
260
270
290
380
265
275
295
390
275
285
305
400
280
290
310
410
285
300
320
420
295
305
330
430
300
315
335
440
310
320
345
480
335
350
375
490
345
360
380
500
350
365
390
510
355
370
400
520
380
405
405
530
385
415
415
540
395
420
420
550
400
430
430
560
410
435
435
570
415
445
445
580
425
450
450
590
430
460
460
600
435
465
465
450
315
330
350
460
320
335
360
470
330
345
365
120
121