MRHSCornerbacks Complete PDF

RIDGE CORNERBACK
TRAINING PROGRAM
TRAINING FOCUS
Speed kills. Technique is everything. Strength is Power.
Train for quickness, speed, and Master cornerback position skills and Increase your strength, power and
explosiveness... technique... performance...
TRAINING FOCUS TRAINING FOCUS TRAINING FOCUS

• Develop an Explosive Start • Increase Your Route Reaction • Anatomical adaptation
• Achieve Rapid Acceleration Speed • Pre-hab and injury prevention
• Increase Your Max Speed • Develop Cat-Quick Footwork • Increase Your Muscle Mass
• Build Your Speed Endurance • Develop Fluid Hips • Max 'Cornerback-Specific'
• Develop Unshakeable Agility strength
• Max 'Cornerback-Specific'
Power
SO YOU CAN… SO YOU CAN… SO YOU CAN…
• Explode out of your breaks. • Jump the route. • Prepare your body to train.
• Beat receivers to the ball. • Make it quick, smooth, and • Make sure you stay injury-free.
• Win on deep routes. automatic. • Pack some muscle onto your
• Take picks, punts, and kicks to • Open, flip, or spin, and get to frame.
the house! the ball. • Be a play-making, game-
• Make open field tackles easy changing cornerback.
• Cover double moves without
thinking.
PHASE 1 – DB FUNDAMENTALS
GET IN SHAPE, LEARN THE DRILLS.
1. Phase one will establish your training base and prepare you for the more intense training to follow.
2. The focus of your training will be on cornerback and sprinting technique, core and ligament/tendon
strength, flexibility, and fixing your muscle imbalances.
PHASE 1 GOALS
SPEED TRAINING FOOTWORK AGILITY STRENGTH TRAINING
• Improve your flexibility and • Learn basic cornerback drills • Learn lifting form, technique,
dynamic range of motion • Develop your cornerback and tempo
• Develop sprinting technique technique and footwork • Strengthen your ligaments
• Increase burst and start fundamentals and tendons
speed • Increase technical endurance • Increase your core strength
• Fix your muscle imbalances
• Improve your muscle
endurance
• Increase your flexibility and
dynamic range of motion
PHASE 2 – ADVANCED DB TRAINING
FASTER, STRONGER, SMARTER
1. In Phase 2, you'll be introduced to several new speed and advanced cornerback drills, as well as more cornerback specific
strength training exercises.
2. This phase will mark a turning point. You will feel faster, stronger, and more in control of your movement.
PHASE 2 GOALS
• Continue improving your • Increase combine agility • Maximize your muscle gains
sprint technique speed • Develop your specific
• Continue improving your • React faster to double moves strength
start speed • Improve your dynamic core
• Start developing your strength
acceleration speed
• Improve your speed
endurance and recovery
• Increase your vertical and
horizontal explosion
• Increase your maximum top-
end speed
PHASE 3 – NEXT LEVEL DB TRAINING
HIGH-PERFORMANCE TRAINING
1. In phase three, you will push beyond the limits of your athletic ability.
2. Having established a tremendous strength and polished technique base for speed and footwork, you will focus on
converting that strength and technique into power. Your speed training intensity will increase and your strength training
load will decrease to focus exclusively on power.
3. Phase 3 is where your training goals are acheived and virtually every aspect of your game maximized.
PHASE 3 GOALS
• Maximize your start and • Maximize your start and • Maximize your start and
burst speed burst speed burst speed
• Maximize your acceleration • Maximize your acceleration • Maximize your acceleration
and top-end speed and top-end speed and top-end speed
• Maximize your speed • Maximize your speed • Maximize your speed
endurance endurance endurance
• Maximize your vertical and • Maximize your vertical and • Maximize your vertical and
horizontal explosiveness horizontal explosiveness horizontal explosiveness
PHASE 1 / Week 1 / Day 1 - Monday
Workout Part 1 - Speed Training - 30 Minutes
Exercise Reps Tempo Max Notes

Time
½ Mile + Warm Up Stretching 1 50% 10min Seated Stretches Standing

Butterfly Groin Stretches
*Walk Corners, Sprint Straights Hurdle Hamstring Grab
Playboys Leaning Groin
Supine glute Ankle Grabs
Supine cross Hip Flexor
Cobra Quad
Dorsiflexed Calf
Leaning Calf
1 Mile Run 1 85% 10min *If you run a 11 second 100m, you
*Walk Corners, Sprint Straights should run the straights in 13
seconds.
¼ Mile Cooldown + Cooldown Stretching 1 50% 10min Standing Seated Stretches

Stretches Butterfly Groin
*Walk Corners, Sprint Straights Hamstring Grab Hurdle
Leaning Groin Playboys
Ankle Grabs Supine glute
Hip Flexor Supine cross
Quad Cobra
Dorsiflexed Calf
Leaning Calf
Workout Part 2 - LOWER-BODY STRENGTH TRAINING
Exercise Reps Tempo Reps Notes
Leg Press 20RM 3-0-1-1 3 X 20
Stability Ball Hamstring Curls Body 3-0-1-1 3 X 20

Weight
Single Leg Raises (Machine) 20RM 3-0-1-1 3 X 20
Single-Leg Glute Bridge Body 3-0-1-1 3 x 20

Weight
Seated Hip Adductors (Machine) 20RM 3-0-1-1 3 x 20
Single-Leg Calf Raises 20RM 3-0-1-1 3 x 20
Planks Body 3-0-1-1 3 x 20

Weight
Side Planks Body 3-0-1-1 3 x 20

Weight
PHASE 1 / Week 1 / Day 2 - Tuesday
Workout Part 1 - CORNERBACK DRILLS
Exercise Reps Tempo Rest Notes
½ Mile + Warm Up Stretching 1 Seated Stretches Standing

Cobra Quad
Dorsiflexed Calf
Leaning Calf
Ladder Drills 2 30 Ladder Drills

sec Quick Step
*Designed to make your feet faster
Side Step
Lateral Movement
Backward Lateral Movement
Lateral Hops
Ins-N-Outs
75-Yard-Long Drills 2 60 Drills

sec Long Weave
*Designed to help you keep form when you’re
Long Speed Turn
tired.
Long Slow Turn
Long Hip Flips
Box Drill 3 75
sec
¼ Mile + Cool-Down Stretching 1 Standing Seated Stretches

Quad Cobra
Dorsiflexed Calf
Leaning Calf
Workout Part 2 - UPPER-BODY STRENGTH TRAINING
Exercise Reps Tempo Sets Rest
SUPERSET 20RM 3-0-1-1 3 X 20 60-75 Sec between Sets

DB Press
Seated Rows

Incline DB Press
Seated Pull-Downs
DB Shoulder Circuit 15RM 3-0-1-1 3 X 15 60-75 Sec between Sets

Front Raises
Lateral Raises
Bent Raises
Ball Crunches Body Weight 3-0-1-1 3 x 20 60-75 Sec between Sets
Seated Torso Twists 20RM 3-0-1-1 3 x 20 60-75 Sec between Sets
Back Extensions 20RM 3-0-1-1 3 x 20 60-75 Sec between Sets
Heidi Circuit Body Weight 3-0-1-1 3 x 7 60-75 Sec between Sets

Sit-Ups
*7 of each considers
Leg Raises
1 rep
Scissor Kicks
Teeters
Jack Knives
¼ Mile + Cool-Down Stretching 1 Standing Stretches Seated Stretches

Hamstring Grab Butterfly Groin
*Walk Corners, Sprint Straights Leaning Groin Hurdle
Ankle Grabs Playboys
Hip Flexor Supine glute
Quad Supine cross
Dorsiflexed Calf Cobra
Leaning Calf
PHASE 1 / Week 1 / Day 3 - Wednesday

Time

Cobra Quad
Dorsiflexed Calf
Leaning Calf
seconds.

Quad Cobra
Dorsiflexed Calf
Leaning Calf
Leg Press 20RM 3-0-1-1 3 X 20

Weight

Weight

Weight

Weight
PHASE 1 / Week 1 / Day 4 - Thursday

Cobra Quad
Dorsiflexed Calf
Leaning Calf

sec Quick Step
Side Step
Lateral Movement
Lateral Hops
Ins-N-Outs

sec Long Weave
Long Speed Turn
tired.
Long Slow Turn
Long Hip Flips
Box Drill 3 75
sec

Quad Cobra
Dorsiflexed Calf
Leaning Calf
Exercise Reps Tempo Volume Rest
SUPERSET 20RM 3-0-1-1 3 X 20 60-75 Sec between

Sets
DB Press
Seated Rows

Sets
Incline DB Press
Seated Pull-Downs
DB Shoulder Circuit 15RM 3-0-1-1 3 X 15 60-75 Sec between

Front Raises Sets
Lateral Raises
Bent Raises
Ball Crunches Body 3-0-1-1 3 x 20 60-75 Sec between

Weight Sets
Seated Torso Twists 20RM 3-0-1-1 3 x 20 60-75 Sec between

Sets
Back Extensions 20RM 3-0-1-1 3 x 20 60-75 Sec between

Sets
Heidi Circuit – CORE Body 3-0-1-1 3 x 7 60-75 Sec between

STRENGTH Weight Sets
*7 of each considers 1
Sit-Ups
rep
Leg Raises
Scissor Kicks
Teeters
Jack Knives

Quad Supine cross
Leaning Calf
PHASE 1 / Week 1 / Day 5 – Friday or Saturday
Workout Part 1 – FLEXIBILITY TRAINING
½ Mile + Warm Up Stretching 1 Seated Stretches Standing Stretches

Butterfly Groin Hamstring Grab
*Walk Corners, Sprint Straights Hurdle Leaning Groin
Playboys Ankle Grabs
Supine glute Hip Flexor
Supine cross Quad
Cobra Dorsiflexed Calf
Leaning Calf
FOAM ROLLING or PRE-HAB 1 30-45min

*Help with recovery and flexibility

Quad Supine cross
Leaning Calf

Time

*Jog – 2 laps Hurdle Hamstring Grab
Cobra Quad
Dorsiflexed Calf
Leaning Calf
*Jog Corners, Stride Straights should run the straights in 13
seconds.

*Jog – 1 lap Hamstring Grab Hurdle
Quad Cobra
Dorsiflexed Calf
Leaning Calf
Leg Press 20RM 3-0-1-1 3 X 20

Weight

Weight

Weight

Weight
Exercise Reps Rest Notes

*Jog – 2 Laps Hurdle Leaning Groin
Supine cross Quad
Leaning Calf
Ladder Drills 2 30 sec Ladder Drills

Quick Step
Side Step
Lateral Movement
Lateral Hops
Ins-N-Outs
75-Yard-Long Drills 2 60 sec Drills

Long Weave
*Designed to help you keep form when you’re tired.
Long Speed Turn
Long Slow Turn
Long Hip Flips
Box Drill 4 75 sec

*Jog – 1 lap Leaning Groin Hurdle
Quad Supine cross
Leaning Calf

Sets
DB Press
Seated Rows

Sets
Incline DB Press
Seated Pull-Downs

Front Raises Sets
Lateral Raises
Bent Raises
Ball Crunches Body Weight 3-0-1-1 3 x 20 60-75 Sec between

Sets

Sets

Sets
Heidi Circuit Body Weight 3-0-1-1 3 x 7 60-75 Sec between

Sit-Ups Sets
Leg Raises
rep
Scissor Kicks
Teeters
Jack Knives
¼ Mile + Cool-Down 1 Standing Stretches Seated Stretches

Stretching Hamstring Grab Butterfly Groin
Leaning Groin Hurdle
*Jog – 1 lap Ankle Grabs Playboys
Quad Supine cross
Leaning Calf

Time

Cobra Quad
Dorsiflexed Calf
Leaning Calf
seconds.

Quad Cobra
Dorsiflexed Calf
Leaning Calf
Leg Press 20RM 3-0-1-1 3 X 20

Weight

Weight

Weight

Weight
Exercise Reps Rest Notes

*Jog – 2 laps Hurdle Leaning Groin
Supine cross Quad
Leaning Calf

Quick Step
Side Step
Lateral Movement
Lateral Hops
Ins-N-Outs
75-Yard-Long Drills 2 60 sec Drills

Long Weave
*Designed to help you keep form when you’re tired.
Long Speed Turn
Long Slow Turn
Long Hip Flips
Box Drill 4 75 sec

Quad Supine cross
Leaning Calf

Sets
DB Press
Seated Rows

Sets
Incline DB Press
Seated Pull-Downs

Front Raises Sets
Lateral Raises
Bent Raises

Weight Sets

Sets

Sets

Sit-Ups
rep
Leg Raises
Scissor Kicks
Teeters
Jack Knives

Quad Supine cross
Leaning Calf

*Jog - 2 laps Hurdle Leaning Groin
Supine cross Quad
Leaning Calf


Quad Supine cross
Leaning Calf

Time

Cobra Quad
Dorsiflexed Calf
Leaning Calf
seconds.

Quad Cobra
Dorsiflexed Calf
Leaning Calf
Leg Press 20RM 3-0-1-1 3 X 20

Weight

Weight

Weight

Weight

*Jog – 2 Laps Hurdle Hamstring Grab
Cobra Quad
Dorsiflexed Calf
Leaning Calf

sec Quick Step
Side Step
Lateral Movement
Lateral Hops
Ins-N-Outs

sec Long Weave
Long Speed Turn
tired.
Long Slow Turn
Long Hip Flips
Box Drill 5 75
sec

Quad Cobra
Dorsiflexed Calf
Leaning Calf

Sets
DB Press
Seated Rows

Sets
Incline DB Press
Seated Pull-Downs

Front Raises Sets
Lateral Raises
Bent Raises

Weight Sets

Sets

Sets
Heidi Circuit Body 3-0-1-1 3 x 7 60-75 Sec between

Sit-Ups Weight Sets
Leg Raises
rep
Scissor Kicks
Teeters
Jack Knives

Quad Supine cross
Leaning Calf

Time

Cobra Quad
Dorsiflexed Calf
Leaning Calf
seconds.

Quad Cobra
Dorsiflexed Calf
Leaning Calf
Leg Press 20RM 3-0-1-1 3 X 20

Weight

Weight

Weight

Weight

*Jog - 2 laps Hurdle Hamstring Grab
Cobra Quad
Dorsiflexed Calf
Leaning Calf

sec Quick Step
Side Step
Lateral Movement
Lateral Hops
Ins-N-Outs

sec Long Weave
Long Speed Turn
tired.
Long Slow Turn
Long Hip Flips
Box Drill 5 75
sec

Quad Cobra
Dorsiflexed Calf
Leaning Calf

Sets
DB Press
Seated Rows

Sets
Incline DB Press
Seated Pull-Downs

Front Raises Sets
Lateral Raises
Bent Raises

Weight Sets

Sets

Sets

Sit-Ups
rep
Leg Raises
Scissor Kicks
Teeters
Jack Knives

Quad Supine cross
Leaning Calf

*Jog – 1 lap Hurdle Leaning Groin
Supine cross Quad
Leaning Calf


Quad Supine cross
Leaning Calf

Time

Cobra Quad
Dorsiflexed Calf
Leaning Calf
20 Yard Bursts 10 100% • Alternate your starting leg.

• Burst 20-yards and complete
your deceleration over the
following 20-yards.
• 60-yard Active Recovery
(AR): After each rep walk
back to your starting point (40
yard walk), then turn around
and walk 20 yards to begin a
new rep facing the opposite
direction.
Stadium / Bleachers 5 100% • You can hit 1 step at a time

(quick feet), 2 steps at a time
(bursts) or 3 steps at a time
(strides / explosiveness), or
mix it up.
• Jog down the steps for Active
Recovery.
• Rest for 45 sec at bottom of
stadiums/bleachers.

Quad Cobra
Dorsiflexed Calf
Leaning Calf
Lunge Circuit 12RM Smooth 3 X 12
Deadlifts (Dumbbell) 12RM 3-0-1-1 4 X 12
Knee Raises (Cable) 12RM 3-0-1-1 4 X 12
Single – Leg Hip Extension 12RM 3-0-1-1 4 X 12
Hip Abductors 12RM 3-0-1-1 4 x 12
Superset 15RM 3 x 15
AB Wheel
Seated Torso Twists

Supine cross Quad
Leaning Calf

Quick Step
Side Step
Lateral Movement
Lateral Hops
Ins-N-Outs
DB Drills 2 60sec Drills

Hitch (Comeback) Breaks
Open-hip Hitch (Comeback) Breaks
45° (Slant) Breaks
Long 45° (Slant) Breaks
90° (Out) Breaks
Post Breaks
Post Corner Speed Turns
Post Corner Slow Turns
Hip Flips w/ 45° Break
Combine Agility 6 45 sec Drills

20-yard Shuttle
L-Drill (3 cone drill)

Quad Supine cross
Leaning Calf

DB Press
Seated Rows

Incline DB Press
Seated Pull-Downs
DB Shoulder Circuit 15RM 3-0-1-1 3 X 10 90 Sec between Sets

Front Raises
Lateral Raises
Bent Raises
Arm Circuit 10RM 3-0-1-1 3 x 10 60-75 Sec between Sets

Triceps Extensions (Max)
Triceps Extension (Drop
15lbs)
15lbs)
Bicep Curl (Max)
Bicep Curl (Drop 15lbs)
Superset 12RM 3-0-1-1 4 x 12 60-75 Sec between Sets

AB Wheel
Seated Torso Twists
Torso Twists (Machine) 12RM 3-0-1-1 4 x 12 60-75 Sec between Sets
Heidi Circuit Body Weight 3-0-1-1 3x7 60-75 Sec between Sets
Sit-Ups
*7 of each
Leg Raises
considers 1 rep
Scissor Kicks
Teeters
Jack Knives
¼ Mile + Cool-Down 1 Standing Seated Stretches

Stretching Stretches Butterfly Groin
Hamstring Grab Hurdle
*Jog – 1 lap Leaning Groin Playboys
Quad Cobra
Dorsiflexed Calf
Leaning Calf
Exercise Reps Tempo Max Time Notes
½ Mile + Warm Up 1 50% 10min Seated Stretches Standing Stretches

Stretching Butterfly Groin Hamstring Grab
Hurdle Leaning Groin
*Jog – 2 laps Playboys Ankle Grabs
Supine cross Quad
Leaning Calf

• Burst 20-yards and complete your
deceleration over the following 20-yards.
• 60-yard Active Recovery (AR): After each rep
walk back to your starting point (40 yard
walk), then turn around and walk 20 yards to
begin a new rep facing the opposite direction.
Stadium / Bleachers 5 100% • You can hit 1 step at a time (quick feet), 2
steps at a time (bursts) or 3 steps at a time
(strides / explosiveness), or mix it up.
• Jog down the steps for Active Recovery.
stadiums/bleachers.
¼ Mile Cooldown + 1 50% 10min Standing Seated Stretches

Cooldown Stretching Stretches Butterfly Groin
Quad Cobra
Dorsiflexed Calf
Leaning Calf
AB Wheel
Seated Torso Twists

Supine cross Quad
Leaning Calf

Quick Step
Side Step
Lateral Movement
Lateral Hops
Ins-N-Outs

45° (Slant) Breaks
90° (Out) Breaks
Post Breaks

20-yard Shuttle

Quad Supine cross
Leaning Calf

Sets
DB Press
Seated Rows

Sets
Incline DB Press
Pull-Downs

Front Raises
Lateral Raises
Bent Raises
Arm Circuit 10RM 3-0-1-1 3 x 10 60-75 Sec between

Triceps Extensions (Max) Sets
15lbs)
15lbs)
Bicep Curl (Max)
Superset 12RM 3-0-1-1 4 x 12 60-75 Sec between

AB Wheel Sets
Seated Torso Twists
Torso Twists (Machine) 12RM 3-0-1-1 4 x 12 60-75 Sec between

Sets
Heidi Circuit Body 3-0-1-1 3x7 60-75 Sec between

Sit-Ups Weight Sets
Leg Raises
rep
Scissor Kicks
Teeters
Jack Knives

Quad Supine cross
Leaning Calf
½ Mile + Warm Up 1 Seated Stretches Standing Stretches

Stretching Butterfly Groin Hamstring Grab
*Jog – 1 lap Playboys Ankle Grabs
Supine cross Quad
Leaning Calf
FOAM ROLLING or PRE- 1 30-

HAB 45min
*Help with recovery and
flexibility

Quad Supine cross
Leaning Calf

Time

Cobra Quad
Dorsiflexed Calf
Leaning Calf

• Burst 20-yards and complete
your deceleration over the
following 20-yards.
• 60-yard Active Recovery
(AR): After each rep walk
back to your starting point (40
yard walk), then turn around
and walk 20 yards to begin a
new rep facing the opposite
direction.
Stadium / Bleachers 6 100% • You can hit 1 step at a time

(quick feet), 2 steps at a time
(bursts) or 3 steps at a time
(strides / explosiveness), or
mix it up.
Recovery.
stadiums/bleachers.

Quad Cobra
Dorsiflexed Calf
Leaning Calf
AB Wheel
Seated Torso Twists

Supine cross Quad
Leaning Calf

Quick Step
Side Step
Lateral Movement
Lateral Hops
Ins-N-Outs

45° (Slant) Breaks
90° (Out) Breaks
Post Breaks

20-yard Shuttle

Quad Supine cross
Leaning Calf

Sets
DB Press
Seated Rows

Sets
Incline DB Press
Pull-Downs

Front Raises
Lateral Raises
Bent Raises

Triceps Extension (Drop 15lbs)
Bicep Curl (Max)

AB Wheel Sets
Seated Torso Twists

Sets

Sit-Ups Sets
Leg Raises
rep
Scissor Kicks
Teeters
Jack Knives

Quad Supine cross
Leaning Calf

Cobra Quad
Dorsiflexed Calf
Leaning Calf

sec Quick Step
Side Step
Lateral Movement
Lateral Hops
Ins-N-Outs

sec Long Weave
Long Speed Turn
tired.
Long Slow Turn
Long Hip Flips
Box Drill 5 75
sec

Quad Cobra
Dorsiflexed Calf
Leaning Calf
AB Wheel
Seated Torso Twists

Supine cross Quad
Leaning Calf

Quick Step
Side Step
Lateral Movement
Lateral Hops
Ins-N-Outs

45° (Slant) Breaks
90° (Out) Breaks
Post Breaks

20-yard Shuttle

Quad Supine cross
Leaning Calf

Sets
DB Press
Seated Rows

Sets
Incline DB Press
Pull-Downs

Front Raises
Lateral Raises
Bent Raises

Bicep Curl (Max)

AB Wheel Sets
Seated Torso Twists

Sets

Sit-Ups Sets
Leg Raises
rep
Scissor Kicks
Teeters
Jack Knives

Quad Supine cross
Leaning Calf

Supine cross Quad
Leaning Calf


Quad Supine cross
Leaning Calf

Time
½ Mile + Warm Up Stretching 1 50% 10min Seated Stretches Standing Stretches

Supine cross Quad
Leaning Calf
Tuck Jumps 3 x 25 100% • Use your arms to drive up.

• Jump as high as you can.
• Try to make your knees touch your
chest.
• As soon as you hit the ground,
explode back up.
Bounds 3 x 50 100% • Jump from a low squat position.

• Use your arms to drive up and out.
• Reset and reload after each bound.

deceleration over the following 20-
yards.
• 60-yard Active Recovery (AR): After
each rep walk back to your starting
point (40 yard walk), then turn around
and walk 20 yards to begin a new rep
facing the opposite direction.
40 Yard Dash 4 100% • Alternate your starting leg.

40yards.
• 100-yard Active Recovery (AR): after
point (~60 yard walk), then turn
around and walk 40 yards to begin a
new rep facing the opposite direction.
Stadium / Bleachers 6 100% • You can hit 1 step at a time (quick

feet), 2 steps at a time (bursts) or 3
steps at a time (strides /
explosiveness), or mix it up.
Recovery.
stadiums/bleachers.
¼ Mile Cooldown + Cooldown Stretching 1 50% 10min Standing Stretches Seated Stretches
Quad Supine cross
Leaning Calf
AB Wheel
Seated Torso Twists

Supine cross Quad
Leaning Calf

Quick Step
Side Step
Lateral Movement
Lateral Hops
Ins-N-Outs

45° (Slant) Breaks
90° (Out) Breaks
Post Breaks

20-yard Shuttle

Quad Supine cross
Leaning Calf
Exercise Reps Tempo Reps Rest

Sets
DB Press
Seated Rows

Sets
Incline DB Press
Pull-Downs

Front Raises
Lateral Raises
Bent Raises

Bicep Curl (Max)

AB Wheel Sets
Seated Torso Twists

Sets

Sit-Ups Weight Sets
Leg Raises
rep
Scissor Kicks
Teeters
Jack Knives

Quad Supine cross
Leaning Calf

Cobra Quad
Dorsiflexed Calf
Leaning Calf

sec Quick Step
Side Step
Lateral Movement
Lateral Hops
Ins-N-Outs

sec Long Weave
Long Speed Turn
tired.
Long Slow Turn
Long Hip Flips
Box Drill 3 75
sec

Quad Cobra
Dorsiflexed Calf
Leaning Calf
AB Wheel
Seated Torso Twists
½ Mile + Warm Up 1 50% 10min Seated Standing Stretches

Stretches Hamstring Grab
Stretching
Butterfly Groin Leaning Groin
Hurdle Ankle Grabs
*Jog – 2 laps
Playboys Hip Flexor
Supine glute Quad
Supine cross Dorsiflexed Calf
Cobra Leaning Calf

• Try to make your knees touch your chest.
• As soon as you hit the ground, explode back up.


• Burst 20-yards and complete your deceleration over the
following 20-yards.
• 60-yard Active Recovery (AR): After each rep walk back
to your starting point (40 yard walk), then turn around
and walk 20 yards to begin a new rep facing the
opposite direction.

following 20-40yards.
• 100-yard Active Recovery (AR): after each rep walk
back to your starting point (~60 yard walk), then turn
around and walk 40 yards to begin a new rep facing the
opposite direction.
Stadium / Bleachers 6 100% • You can hit 1 step at a time (quick feet), 2 steps at a
time (bursts) or 3 steps at a time (strides /
• Rest for 45 sec at bottom of stadiums/bleachers.
¼ Mile Cooldown + 1 50% 10min Standing Seated Stretches

Cooldown Stretching
*Jog – 1 lap
Quad Cobra
Dorsiflexed Calf
Leaning Calf
DB Press
Seated Rows
Incline DB Press
Pull-Downs

Front Raises
Lateral Raises
Bent Raises

15lbs)
15lbs)
Bicep Curl (Max)

AB Wheel
Seated Torso Twists
Heidi Circuit Body 3-0-1-1 3x7 60-75 Sec between Sets

Sit-Ups Weight
Leg Raises *7 of each considers 1
Scissor Kicks rep
Teeters
Jack Knives

Quad Supine cross
Leaning Calf

Supine cross Quad
Leaning Calf


Quad Supine cross
Leaning Calf

Supine cross Quad
Leaning Calf

chest.
explode back up.


yards.

40yards.

Recovery.
stadiums/bleachers.
Quad Supine cross
Leaning Calf
AB Wheel
Seated Torso Twists

Supine cross Quad
Leaning Calf

Quick Step
Side Step
Lateral Movement
Lateral Hops
Ins-N-Outs

45° (Slant) Breaks
90° (Out) Breaks
Post Breaks

20-yard Shuttle

Quad Supine cross
Leaning Calf

Sets
DB Press
Seated Rows

Sets
Incline DB Press
Pull-Downs

Front Raises
Lateral Raises
Bent Raises

Bicep Curl (Max)

AB Wheel Sets
Seated Torso Twists

Sets

Sit-Ups Weight Sets
Leg Raises
rep
Scissor Kicks
Teeters
Jack Knives

Quad Supine cross
Leaning Calf

Cobra Quad
Dorsiflexed Calf
Leaning Calf

sec Quick Step
Side Step
Lateral Movement
Lateral Hops
Ins-N-Outs

sec Long Weave
Long Speed Turn
tired.
Long Slow Turn
Long Hip Flips
Box Drill 3 75
sec

Quad Cobra
Dorsiflexed Calf
Leaning Calf
AB Wheel
Seated Torso Twists

Supine cross Quad
Leaning Calf

• As soon as you hit the ground, explode back
up.


walk back to your starting point (40 yard walk),
then turn around and walk 20 yards to begin a

deceleration over the following 20-40yards.
• 100-yard Active Recovery (AR): after each rep
walk back to your starting point (~60 yard
stadiums/bleachers.
¼ Mile Cooldown + Cooldown 1 50% 10min Standing Stretches Seated Stretches

Stretching
*Jog – 1 lap
Quad Supine cross
Leaning Calf

DB Press
Seated Rows

Incline DB Press
Pull-Downs

Front Raises
Lateral Raises
Bent Raises

Bicep Curl (Max)

AB Wheel
Seated Torso Twists

Sit-Ups Weight
*7 of each
Leg Raises
considers 1
Scissor Kicks
rep
Teeters
Jack Knives

Quad Supine cross
Leaning Calf

Supine cross Quad
Leaning Calf


Quad Supine cross
Leaning Calf

Supine cross Quad
Leaning Calf

chest.
explode back up.


yards.

40yards.

Recovery.
stadiums/bleachers.

Stretching
*Jog – 1 lap
Quad Supine cross
Leaning Calf
AB Wheel
Seated Torso Twists

Supine cross Quad
Leaning Calf

Quick Step
Side Step
Lateral Movement
Lateral Hops
Ins-N-Outs

45° (Slant) Breaks
90° (Out) Breaks
Post Breaks

20-yard Shuttle

Quad Supine cross
Leaning Calf
DB Press
Seated Rows
Incline DB Press
Pull-Downs

Front Raises
Lateral Raises
Bent Raises

Bicep Curl (Max)

AB Wheel
Seated Torso Twists
Sit-Ups
Leg Raises *7 of each considers 1 rep
Scissor Kicks
Teeters
Jack Knives

Quad Supine cross
Leaning Calf

Cobra Quad
Dorsiflexed Calf
Leaning Calf

sec Quick Step
Side Step
Lateral Movement
Lateral Hops
Ins-N-Outs

sec Long Weave
Long Speed Turn
tired.
Long Slow Turn
Long Hip Flips
Box Drill 3 75
sec

Quad Cobra
Dorsiflexed Calf
Leaning Calf
AB Wheel
Seated Torso Twists

Supine cross Quad
Leaning Calf

• As soon as you hit the ground, explode
back up.


• 60-yard Active Recovery (AR): After each
rep walk back to your starting point (40
yard walk), then turn around and walk 20
yards to begin a new rep facing the
opposite direction.

40yards.
• 100-yard Active Recovery (AR): after each
rep walk back to your starting point (~60
yard walk), then turn around and walk 40
yards to begin a new rep facing the
opposite direction.
stadiums/bleachers.

Stretching
*Jog – 1 lap
Quad Supine cross
Leaning Calf
DB Press
Seated Rows
Incline DB Press
Pull-Downs

Front Raises
Lateral Raises
Bent Raises

Bicep Curl (Max)

AB Wheel
Seated Torso Twists
Sit-Ups
Leg Raises *7 of each considers 1 rep
Scissor Kicks
Teeters
Jack Knives

Quad Supine cross
Leaning Calf

Supine cross Quad
Leaning Calf


Quad Supine cross
Leaning Calf

Supine cross Quad
Leaning Calf

chest.
explode back up.


yards.

40yards.

Recovery.
stadiums/bleachers.

Stretching
*Jog – 1 lap
Quad Supine cross
Leaning Calf
AB Wheel
Seated Torso Twists

Supine cross Quad
Leaning Calf

Quick Step
Side Step
Lateral Movement
Lateral Hops
Ins-N-Outs

45° (Slant) Breaks
90° (Out) Breaks
Post Breaks

20-yard Shuttle

Quad Supine cross
Leaning Calf

Sets
DB Press
Seated Rows

Sets
Incline DB Press
Pull-Downs

Front Raises
Lateral Raises
Bent Raises

Bicep Curl (Max)

AB Wheel Sets
Seated Torso Twists

Sets

Sit-Ups Sets
Leg Raises
rep
Scissor Kicks
Teeters
Jack Knives

Quad Supine cross
Leaning Calf

Cobra Quad
Dorsiflexed Calf
Leaning Calf

sec Quick Step
Side Step
Lateral Movement
Lateral Hops
Ins-N-Outs

sec Long Weave
Long Speed Turn
tired.
Long Slow Turn
Long Hip Flips
Box Drill 3 75
sec

Quad Cobra
Dorsiflexed Calf
Leaning Calf
AB Wheel
Seated Torso Twists

Stretching
*Jog – 2 laps
Supine cross Quad
Leaning Calf

• As soon as you hit the ground, explode back
up.


walk back to your starting point (40 yard walk),

deceleration over the following 20-40yards.
walk back to your starting point (~60 yard
stadiums/bleachers.
¼ Mile Cooldown + 1 50% 10min Standing Stretches Seated Stretches

Cooldown Stretching
*Jog – 1 lap
Quad Supine cross
Leaning Calf
DB Press
Seated Rows
Incline DB Press
Pull-Downs

Front Raises
Lateral Raises
Bent Raises

15lbs)
15lbs)
Bicep Curl (Max)

AB Wheel
Seated Torso Twists

Sit-Ups Weight
Leg Raises *7 of each considers 1
Scissor Kicks rep
Teeters
Jack Knives

Quad Supine cross
Leaning Calf

Supine cross Quad
Leaning Calf


Quad Supine cross
Leaning Calf

Supine cross Quad
Leaning Calf

chest.
explode back up.


yards.

40yards.

Recovery.
stadiums/bleachers.
Quad Supine cross
Leaning Calf
AB Wheel
Seated Torso Twists

Supine cross Quad
Leaning Calf

Quick Step
Side Step
Lateral Movement
Lateral Hops
Ins-N-Outs

45° (Slant) Breaks
90° (Out) Breaks
Post Breaks

20-yard Shuttle

Quad Supine cross
Leaning Calf

Sets
DB Press
Seated Rows

Sets
Incline DB Press
Pull-Downs

Front Raises
Lateral Raises
Bent Raises

Bicep Curl (Max)

AB Wheel Sets
Seated Torso Twists

Sets

Sit-Ups Weight Sets
Leg Raises
rep
Scissor Kicks
Teeters
Jack Knives

Quad Supine cross
Leaning Calf

Cobra Quad
Dorsiflexed Calf
Leaning Calf

sec Quick Step
Side Step
Lateral Movement
Lateral Hops
Ins-N-Outs

sec Long Weave
Long Speed Turn
tired.
Long Slow Turn
Long Hip Flips
Box Drill 3 75
sec

Quad Cobra
Dorsiflexed Calf
Leaning Calf
AB Wheel
Seated Torso Twists

Time

Stretching
*Jog – 2 laps
Supine cross Quad
Leaning Calf



following 20-yards.
• 60-yard Active Recovery (AR): After each rep walk back to
your starting point (40 yard walk), then turn around and walk
20 yards to begin a new rep facing the opposite direction.

• 100-yard Active Recovery (AR): after each rep walk back to
your starting point (~60 yard walk), then turn around and
walk 40 yards to begin a new rep facing the opposite
direction.
Stadium / Bleachers 6 100% • You can hit 1 step at a time (quick feet), 2 steps at a time
(bursts) or 3 steps at a time (strides / explosiveness), or mix
it up.
¼ Mile Cooldown + 1 50% 10min Standing Stretches Seated Stretches

Cooldown Stretching
*Jog – 1 lap
Quad Supine cross
Leaning Calf

DB Press
Seated Rows

Incline DB Press
Pull-Downs

Front Raises
Lateral Raises
Bent Raises

Bicep Curl (Max)

AB Wheel
Seated Torso Twists

Sit-Ups Weight
*7 of
Leg Raises
each
Scissor Kicks
considers
Teeters
1 rep
Jack Knives

Quad Supine cross
Leaning Calf

Supine cross Quad
Leaning Calf


Quad Supine cross
Leaning Calf
Exercise Reps Rest Weight Notes
½ Mile + Warm Up Stretching 1 50% Seated Stretches Standing Stretches

Supine cross Quad
Leaning Calf
Weighted Tuck Jumps 3 x 25 30sec 5% BW • Use your arms to drive up.

Weighted Bounds 5 30 sec 5% BW • Jump from a low squat position.

Weighted Broad Jumps 20 30 sec 5% BW • Jump from a low squat position.

• Stick the landing.
20 Yard Power Sled 8 2:30 • Jump from a low squat position.

sec • Use your arms to drive up and out.
40 Yard Dash with Parachute 5 100 • Alternate your starting leg.

yard • Burst 40-yards and complete your deceleration over the
100-yard Active Recovery (AR): after each rep walk back to
direction.

• 100-yard Active Recovery (AR): after each rep walk back to
direction.
Weighted Stadium / Bleachers 8 100% 5% BW • You can hit 1 step at a time (quick feet), 2 steps at a time
(bursts) or 3 steps at a time (strides / explosiveness), or mix
it up.

Stretching
*Jog – 1 lap
Quad Supine cross
Leaning Calf
Workout Part 2 - TOTAL-BODY STRENGTH TRAINING
Exercise Intensity Tempo Reps Notes
Hang Cleans 3RM Fast 5X3
Dumbbell Jump Squats 3RM Fast 5X3
Power Cleans 3RM Fast 5X3
Split Squats 3RM Fast 5X3
Dumbbell Side Step-Up Hops 3RM Fast 5X3

Quad Cobra
Dorsiflexed Calf
Leaning Calf

Supine cross Quad
Leaning Calf

Quick Step
Side Step
Lateral Movement
Lateral Hops
Ins-N-Outs

45° (Slant) Breaks
90° (Out) Breaks
Post Breaks

20-yard Shuttle

Quad Supine cross
Leaning Calf
Dumbbell Step Ups 3RM Fast 5X3 90 Sec between Sets
Glute-Ham Raises 3RM Fast 5X3 90 Sec between Sets
Dumbbell Press 3RM Fast 5X3 90 Sec between Sets
Dumbbell Bent Row 3RM Fast 5X3 90 Sec between Sets
Shoulder Press 3RM Fast 5X3 90 Sec between Sets

Quad Cobra
Dorsiflexed Calf
Leaning Calf

Supine cross Quad
Leaning Calf



20 Yard Power Sled 8 2:30 sec • Jump from a low squat position.
40 Yard Dash with Parachute 5 100 yard • Alternate your starting leg.
• Burst 40-yards and complete your deceleration
over the following 20-40yards.
100-yard Active Recovery (AR): after each rep
walk back to your starting point (~60 yard walk),

• Burst 40-yards and complete your deceleration
over the following 20-40yards.
walk back to your starting point (~60 yard walk),
Weighted Stadium / Bleachers 9 100 5% BW • You can hit 1 step at a time (quick feet), 2 steps
at a time (bursts) or 3 steps at a time (strides /
Rest for 45 sec at bottom of stadiums/bleachers.

Stretching
*Jog – 1 lap
Quad Supine cross
Leaning Calf

Quad Cobra
Dorsiflexed Calf
Leaning Calf

Supine cross Quad
Leaning Calf

Quick Step
Side Step
Lateral Movement
Lateral Hops
Ins-N-Outs
Advanced DB Drills 4 60sec Drills
• Open-hip Hitch (Comebacks) Breaks

• Hitch-n-go Breaks
• Whip-route Breaks
• Out-n-in Breaks
• Out-n-up Breaks
• Dig Breaks
• Opposite Dig Breaks
• Post Corner Speed Turns
• Post Corner Slow Turns
• Hip Flips w/ 45° Break

20-yard Shuttle

Quad Supine cross
Leaning Calf
Dumbbell Step Ups 3RM Fast 5X3 90 Sec between Sets
Glute-Ham Raises 3RM Fast 5X3 90 Sec between Sets
Dumbbell Press 3RM Fast 5X3 90 Sec between Sets
Dumbbell Bent Row 3RM Fast 5X3 90 Sec between Sets
Shoulder Press 3RM Fast 5X3 90 Sec between Sets

Quad Cobra
Dorsiflexed Calf
Leaning Calf

Supine cross Quad
Leaning Calf


Quad Supine cross
Leaning Calf

Supine cross Quad
Leaning Calf



20 Yard Power Sled 8 2:30 sec • Jump from a low squat position.
40 Yard Dash with Parachute 5 100 yard • Alternate your starting leg.
• Burst 40-yards and complete your deceleration over
the following 20-40yards.
100-yard Active Recovery (AR): after each rep walk
around and walk 40 yards to begin a new rep facing
the opposite direction.

around and walk 40 yards to begin a new rep facing
the opposite direction.
Weighted Stadium / Bleachers 8 100% 5% BW • You can hit 1 step at a time (quick feet), 2 steps at a

Stretching
*Jog – 1 lap
Quad Supine cross
Leaning Calf
Workout Part 2 - TOTAL-BODY PLYOMETRICS TRAINING
Dumbbell Box Jumps 5RM Fast 5X5 90 Sec Between Sets
Depth Jumps 5RM Fast 5X5 90 Sec Between Sets
Ballistic Knee Raises 8RM Fast 5X8 90 Sec Between Sets
Plyo Push-Up’s 5RM Fast 5X5 90 Sec Between Sets
Power Shoulder Press 5RM Fast 5X5 90 Sec Between Sets
Medicine Ball Side Throws 8RM Fast 5X8 90 Sec Between Sets
Overhead Sit-Up Throws 8RM Fast 5X8 90 Sec Between Sets

Quad Cobra
Dorsiflexed Calf
Leaning Calf

Supine cross Quad
Leaning Calf

Quick Step
Side Step
Lateral Movement
Lateral Hops
Ins-N-Outs

45° (Slant) Breaks
90° (Out) Breaks
Post Breaks

20-yard Shuttle

Quad Supine cross
Leaning Calf

Quad Cobra
Dorsiflexed Calf
Leaning Calf

Supine cross Quad
Leaning Calf



20 Yard Power Sled 8 2:30 • Jump from a low squat position.

sec • Use your arms to drive up and out.
40 Yard Dash with Parachute 5 100 • Alternate your starting leg.

yard • Burst 40-yards and complete your deceleration over
100-yard Active Recovery (AR): after each rep walk
opposite direction.

opposite direction.
Weighted Stadium / Bleachers 8 100% 5% BW • You can hit 1 step at a time (quick feet), 2 steps at a

Stretching
*Jog – 1 lap
Quad Supine cross
Leaning Calf
Workout Part 2 - TOTAL-BODY PLYOMETRICS TRAINING
Dumbbell Box Jumps 5RM Fast 5X5 90 Sec Between Sets
Depth Jumps 5RM Fast 5X5 90 Sec Between Sets
Ballistic Knee Raises 8RM Fast 5X8 90 Sec Between Sets
Plyo Push-Up’s 5RM Fast 5X5 90 Sec Between Sets
Power Shoulder Press 5RM Fast 5X5 90 Sec Between Sets
Medicine Ball Side Throws 8RM Fast 5X8 90 Sec Between Sets
Overhead Sit-Up Throws 8RM Fast 5X8 90 Sec Between Sets

Quad Cobra
Dorsiflexed Calf
Leaning Calf

Supine cross Quad
Leaning Calf

Quick Step
Side Step
Lateral Movement
Lateral Hops
Ins-N-Outs
Advanced DB Drills 4 60sec Drills
• Open-hip Hitch (Comebacks) Breaks

• Hitch-n-go Breaks
• Whip-route Breaks
• Out-n-in Breaks
• Out-n-up Breaks
• Dig Breaks
• Opposite Dig Breaks
• Post Corner Speed Turns
• Post Corner Slow Turns

20-yard Shuttle

Quad Supine cross
Leaning Calf

Quad Cobra
Dorsiflexed Calf
Leaning Calf

Supine cross Quad
Leaning Calf


Quad Supine cross
Leaning Calf

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RIDGE CORNERBACK

TRAINING FOCUS TRAINING FOCUS TRAINING FOCUS

Exercise Reps Tempo Max Notes

½ Mile + Warm Up Stretching 1 50% 10min Seated Stretches Standing

¼ Mile Cooldown + Cooldown Stretching 1 50% 10min Standing Seated Stretches

Exercise Reps Tempo Reps Notes

Leg Press 20RM 3-0-1-1 3 X 20

Stability Ball Hamstring Curls Body 3-0-1-1 3 X 20

Single Leg Raises (Machine) 20RM 3-0-1-1 3 X 20

Single-Leg Glute Bridge Body 3-0-1-1 3 x 20

Seated Hip Adductors (Machine) 20RM 3-0-1-1 3 x 20

Single-Leg Calf Raises 20RM 3-0-1-1 3 x 20

Planks Body 3-0-1-1 3 x 20

Side Planks Body 3-0-1-1 3 x 20

Exercise Reps Tempo Rest Notes

½ Mile + Warm Up Stretching 1 Seated Stretches Standing

Ladder Drills 2 30 Ladder Drills

75-Yard-Long Drills 2 60 Drills

¼ Mile + Cool-Down Stretching 1 Standing Seated Stretches

Exercise Reps Tempo Sets Rest

SUPERSET 20RM 3-0-1-1 3 X 20 60-75 Sec between Sets

SUPERSET 20RM 3-0-1-1 3 X 20 60-75 Sec between Sets

DB Shoulder Circuit 15RM 3-0-1-1 3 X 15 60-75 Sec between Sets

Ball Crunches Body Weight 3-0-1-1 3 x 20 60-75 Sec between Sets

Seated Torso Twists 20RM 3-0-1-1 3 x 20 60-75 Sec between Sets

Back Extensions 20RM 3-0-1-1 3 x 20 60-75 Sec between Sets

Heidi Circuit Body Weight 3-0-1-1 3 x 7 60-75 Sec between Sets

¼ Mile + Cool-Down Stretching 1 Standing Stretches Seated Stretches

Exercise Reps Tempo Max Notes

½ Mile + Warm Up Stretching 1 50% 10min Seated Stretches Standing

¼ Mile Cooldown + Cooldown Stretching 1 50% 10min Standing Seated Stretches

Exercise Reps Tempo Reps Notes

Leg Press 20RM 3-0-1-1 3 X 20

Stability Ball Hamstring Curls Body 3-0-1-1 3 X 20

Single Leg Raises (Machine) 20RM 3-0-1-1 3 X 20

Single-Leg Glute Bridge Body 3-0-1-1 3 x 20

Seated Hip Adductors (Machine) 20RM 3-0-1-1 3 x 20

Single-Leg Calf Raises 20RM 3-0-1-1 3 x 20

Planks Body 3-0-1-1 3 x 20

Side Planks Body 3-0-1-1 3 x 20

Exercise Reps Tempo Rest Notes

½ Mile + Warm Up Stretching 1 Seated Stretches Standing

Ladder Drills 2 30 Ladder Drills

75-Yard-Long Drills 2 60 Drills

¼ Mile + Cool-Down Stretching 1 Standing Seated Stretches

Exercise Reps Tempo Volume Rest

SUPERSET 20RM 3-0-1-1 3 X 20 60-75 Sec between

SUPERSET 20RM 3-0-1-1 3 X 20 60-75 Sec between

DB Shoulder Circuit 15RM 3-0-1-1 3 X 15 60-75 Sec between

Ball Crunches Body 3-0-1-1 3 x 20 60-75 Sec between

Seated Torso Twists 20RM 3-0-1-1 3 x 20 60-75 Sec between

Back Extensions 20RM 3-0-1-1 3 x 20 60-75 Sec between

Heidi Circuit – CORE Body 3-0-1-1 3 x 7 60-75 Sec between

¼ Mile + Cool-Down Stretching 1 Standing Stretches Seated Stretches

Exercise Reps Tempo Rest Notes

½ Mile + Warm Up Stretching 1 Seated Stretches Standing Stretches

FOAM ROLLING or PRE-HAB 1 30-45min

¼ Mile + Cool-Down Stretching 1 Standing Stretches Seated Stretches

Exercise Reps Tempo Max Notes

½ Mile + Warm Up Stretching 1 50% 10min Seated Stretches Standing

¼ Mile Cooldown + Cooldown Stretching 1 50% 10min Standing Seated Stretches

Exercise Reps Tempo Reps Notes

Leg Press 20RM 3-0-1-1 3 X 20