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Sample Spring Conditioning 2

The document outlines a 90-minute football spring workout session consisting of various drills and exercises aimed at improving agility, speed, and strength. It includes warm-up activities, bodyweight resistance exercises, cone drills, combine drills, and power exercises, with strict water breaks enforced throughout. The session concludes with a team breakdown and light jogging.

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Rodney K. Spinks
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46 views1 page

Sample Spring Conditioning 2

The document outlines a 90-minute football spring workout session consisting of various drills and exercises aimed at improving agility, speed, and strength. It includes warm-up activities, bodyweight resistance exercises, cone drills, combine drills, and power exercises, with strict water breaks enforced throughout. The session concludes with a team breakdown and light jogging.

Uploaded by

Rodney K. Spinks
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPT, PDF, TXT or read online on Scribd

SAMPLE football Spring Workout Session TEAM Light Jog: 60 Seconds Deep Stretch: 6 minutes Lower Torso Both

oth Knee Sit 1-Single Knee up 2-Single Knee out 3-Heel Extension (Repeat 1, 2, 3 for other leg) Abs, Leg dip, Leg extension Arms & Shoulders Stretch Bodyweight Resistance: 8 minutes Dynamic Push-Up V-Technique Sit-ups Backward Crab Walk Form Running: 3 minutes Lateral Lunge Pivot Lead Knee Carioca Trail Knee Carioca
WATER BREAK (2 MINUTES STRICTLY ENFORCED)

90 minutes

WATER BREAK (2 MINUTES STRICTLY ENFORCED)

STATION 3: 10 minutes Cones Drills Drop-Step V Drill Cross-Over Step & Sprint Drill Hoop Drill (figure 8)
WATER BREAK (2 MINUTES STRICTLY ENFORCED

STATION 4: 10 minutes Combine Drills Mechanical Run (2 steps/yard:10 Yards) 2-In Scissors T-Drill
WATER BREAK (2 MINUTES STRICTLY ENFORCED)

STATION 5 Power: 10 minutes Bulgarian Bag Swing Ropes Overhead Pull Weighted Slide TEAM Spin Jump & Light Jog Team Breakdown: 10 MINUTES

STATION 1: 10 minutes Agility RIP & Out (10 sec. bursts) 2-Point Start 3-Point Start STATION 2: 10 minutes Speed Drill Sprint/Lateral/Sprint/Lateral/Sprint Accel/Stop/Accel/Stop/Accel Sprint/Ladder Shuffle/Forward Sprint/Stop

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