S GOAL“Ss NAME: v WEIGHT: 40 YD DASH: VERTICAL: TEAM GOALS: 2010 GEORGIA BULLDOG SUMMER WORKOUT GOAL SHEET y POSITION: BENCH: squat: POWER CLEAN: PERSONAL GOALS:2010 GEORGIA BULLDOG SUMMER TRAINING PROGRAM, GOAL SHEET RU 1S FOR EFFE ‘TIV GOAL. 1, SET SMALL REACHABLE GOALS, THEN SE’ LARGE LONG-RANGE GOALS 2. HAVE A PLAN TO ACHIEVE YOUR GOALS 3. SEE YOURSELF REACHING YOUR GOALS 4, PUT YOUR GOAL SHEET WHERE YOU CAN SEE IT EVERY DAY (BATHROOM MIRROR) ‘5, WORK TO ACHIEVE YOUR GOALS GOALS FOR THE 2010 OFF-SEASON 1. ATTEND EVERY CLASS 2. ATTEND EVERY TRAINING SESSION 3. BE ON TIME FOR EVERY WORKQUT 4, MAKE AN EFFORT TO GET BI 5, ATTACK THE MAT DURING MAT 6. IMPROVE YOUR GRADE EVERY,e _ SUMMER CALENDARUNIVERSITY OF GEORGIA SUMMER 2010 CONDITIONING PROGRAM FIFTH'S STADIUMS 4 REPS 10 REPS STADIUI hos FIFTHS 8 REI 4 REPS 7 na . |ASSERS STADIUMS 172 GASS! i SREPS 12 REPS 10 REPS 5 unload ‘unload wunload 4 nos FIFTH'S 1/2 GASSERS STADIUMS 6 REPS 3 REPS 8 REPS 8 REPS PHYSICAL AGILITY, FIFTH'S yeu os DAY 4 REPS 8 REPS team sprints wat PHYSICAL Ho's CHALLENGE STADIUMS YOGA t 1O REPS iam es DAY 12 REPS FIFTH'S or 10S ‘SPEED/AGILITY | PHYSICAL 300ya 10 REPS ‘TRAINING seta SHUTTLES (FAST) PHYSICAL | SPEED/AGILITY ae or hos CHALLENGE, bavi 300yd DAY SHUTTLES PHYSICAL 10S a 4th | CHALLENGE pRuLLs 4 REPS DAY #1 (yoga) FNICAL MAT WETABOUS hue INGE 0s DRILLS 14 REPS STADIUMS 7 ToS METABOLICS PHYSICAL u 14 REPS or baits ee (FAST) STADIUMS AY, eee PHYSICAL Se ace TEST/ STADIUMS TRON DAWG TESTING TRAINING (fast days) | aos 15-17-19 13-15-17 :SQUAT 5-5-5 unload SQUAT UNIVERSITY OF GEORGIA SUMMER 2010 TRAINING PROGRAM ‘SHOULDER PRESS 5.5.5 (unload) ‘SHOULDER PRESSe WEEK | Monday GASSERS 3 REPS | TRAINING TIMES: INE: 45 SECS. BIG SKILL: 40 SECS. KILL: 37 SECS. 1 MINUTE REST BETWEEN REPS yt 2010 GEORGIA BULLDOG SUMMER CONDITIONING SCHEDULE % MAY 10 - 14 Tuesday Wednesday Thursday Friday FIFTH's STADIUMS 110" OFF 3 REPS 10 REPS 8 REPS TRAINING TRAINING TRAINING TIMES: TIME: TIME: LINE: 65 SECS. FULL SPEED LINE: 19 SECS. BIG SKILL: 60 SECS. REPS _BIG SKILL: 17 SECS. SKILL: 56 SECS. SKILL: 15 SECS. 1 MINUTE REST 1 MINUTE REST BETWEEN REPS BETWEEN REPS IF YOU CAN'T RUN, YOU CAN'T PLAY2010 GEORGIA BULLDOG SUMMER TRAINING PROGRAM WEEK 1 Monday Tuesday Wednesday Thursday Friday Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up BACK SQUAT BENCH PRESS POWER CLEAN INCLINE BENCH Active wlup x 10 whup x 10 whip x 6 whup x 10 Rest 10-8-6-10 10-8-6-10 4x6 4x8 (64%,73%,76%,10%) —_(64%,73%,76%,10%) ——_(64%6,67%,67%,73%) Heavy Power Step-Ups Lat Pulls Hurdle Jumps Upright Rows wi vest 4x10 wi vest 4x10 3x10 Strips each leg Shoulder Stretch, Shoulder Stretch 4 x 30 secs. 4 x 30 secs. CLEAN PULLS — CLOSEGRIPINCLINE FRONT SQUAT ~—_—DB Shoulder Combo Floor 4x8 : 4x8 3x12 5x6 70% of Mon. squat each way Jammer DB Shoulder Combo Jammer DB Shoulder Press 3x10 3 x I2each way 3x10 3x10 Leg Curls Med Ball Twists ‘Walking Lunges Pullups 3x10 2 x 15 each way Assets x 4 trips 3x10 Romanian Deadlifts Pallups Vertimax 185 1b. rep test 3x10 3x12 assigned workout 2 sets Hypers Vertimax Reverse Hypers Lying Tricep Ext. 3x12 assigned workout 3x12 3x10 Bicep Curls Tricep Pressdowns Leg Curls -singleleg _Tricep Pressdowns 4x10 3x10 3 x 10 cach leg. 3x10 WHAT THE MIND CAN PERCEIVE, THE BODY CAN ACHIEVEBIG SKILL: 17 SECS. SKILL: 15 SECS. 1 MINUTE REST BETWEEN REPS BIG SKILL: 60 SECS, SKILL: 56 SECS. 1 MINUTE REST BETWEEN REPS e 2010 GEORGIA BULLDOG SUMMER CONDITIONING % SCHEDULE WEEK 2 MAY 17-21 Monday Tuesday Wednesday Thursday Frida: STADIUMS 110'S FIFTH's GASSERS OFF 12 REPS 8 REPS 4 REPS 4 REPS TRAINING TRAINING TRAINING TRAINING TIMES TIMES: TIMES: LINE: 19 SECS. LINE: 65 SECS. LINE: 45 SECS. BIG SKILL: 40 SECS. SKILL: 37 SECS. 1 MINUTE REST BETWEEN REPS IF YOU CAN'T RUN, YOU CAN'T PLAY.2010 GEORGIA BULLDOG C= SUMMER TRAINING PROGRAM Vs WEEK 2 .. Monday Tuesday Wednesday Thursday Friday Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up BACK SQUAT BENCH PRESS POWER CLEAN INCLINE BENCH Active wiup x 10 wlup x 10 whip x5 wlap x 10 Rest 15- 10-15-10 12-10-8-6 Sx 5 4x8 (6195,67%,64%,10%) (64%70%6,T3%6,79%) (64% 102% 73%.16% 76%) Heavy Box Jumps Lat Pulls Jammer ‘Upright Rows 2x10 4x10 3x10 4x 10 Hurdle Jumps Shoulder Stretch Hypers, Shoulder Stretch Strips 4 x 30 secs 3x12 4 x 30 secs. CLEAN PULLS DB BENCH PRESS FRONT SQUAT ‘CLOSE GRIP BENCH 5x6 4x8 4x8 4x8 @ Hang 702% of Mon. squat (stop & stab) Power Step-Ups DB Shoulder Press Romanian Deadlifts DB Shoulder Combo wi vest 3x10 3x8 3 x 10 cach way 3 x Weach leg Leg Curls Med Ball Twists Power Shrugs Pallups 2up- I down 2 x 15 each way Hang 3x10 3x10 4x10 Jammer - w/ bands Pullups Vertimax 185 Ib. rep test, 4x6 3x12 assigned workout 3 sets Reverse Hypers Vertimax Toe Raises Seated DB Tricep Ext. 3x12 assigned workout 3x15 3x10 Hammer Curls Tricep Pressdowns ‘Leg Curis - single leg, Tricep Pressdowns 4x10 3x10 3.x 10 cach leg 3x10 ‘THOSE WHO SAY IT CANNOT BE DONE SHOULD NOT INTERFERE WITH THOSE WHO ARE DOING IT2010 GEORGIA BULLDOG SUMMER CONDITIONING SCHEDULE % WEEK 3 MAY 24 - 28 Monday Tuesday Wednesday Thursday Friday GASSERS STADIUMS 10'S 1/2 GASSERS OFF 4 REPS 12 REPS 10 REPS 10 REPS TRAINING TRAINING TRAINING TIMES: TIMES: TIME! IE: 45 SECS. FULL SPEED LINE: 19 SECS. LINE: 20 SECS. SKILL: 40 SECS. REPS BIG SKILL: 17 SECS. BIG SKILL: 18 SECS. KILL: 37 SECS. SKILL: 15 SECS. SKILL: 16 SECS. 1 MINUTE REST I MINUTE REST 1 MINUTE REST BETWEEN REPS BETWEEN REPS BETWEEN REPS IE VON CAN'T REIN VOU CAN'T PLAY,2010 GEORGIA BULLDOG SUMMER TRAINING PROGRAM WEEK 3 Monday Tuesday Wednesday. Thursday Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up BACK SQUAT BENCH PRESS POWER CLEAN CLOSE GRIP BENCH Active wlup x 10 wiup x 10 whup x 5 wlup x 10 Rest 8-8-6-6 8-6-4-8 gx4 4x6 (73%,76%.79%,82%) (73%, 76%,82% 16%) (67%,73%,16%.16%.79%) Heavy Box Jumps Lat Puls Jammer Upright Rows 3x10 4x10 3x10 4x 10 Hurdle Jumps Shoulder Stretch Hypers Shoulder Stretch 8itrips 4 x 30 secs. 3x12 4 x 30 secs. CLEAN PULLS DB BENCH PRESS FRONT SQUAT DB BENCH PRESS @ 5x6 4x6 4x8 4x8 Hang 70% of Mon. squat (stop & stab) Power Step-Ups DB Shoulder Press Romanian Deadlifts DB Shoulder Combo w/ vest 3x10 3x8 3 x Beach way 3 x Beach leg Leg Curls Med Ball Twists Power Shrugs Pullups 2up-I down 2x 1Seach way Hang 3x10 3x10 4x10 ‘Jammer - w/ bands Pullups Vertimax 225 1b. rep test 4x6 3x12 assigned workout 2 sets Reverse Hypers Vertimax Toe Raises ‘Tricep Pressdowns 3x12 assigned workout 3x15 6x 10 E-ZBarCurls —Tricep Pressdowns —_Leg Curls - single leg 4x10 3x10 3x [each leg THE PRICE OF GREATNESS IS RESPONSIBILITYe 2010 GEORGIA BULLDOG SUMMER CONDITIONING a SCHEDULE rH WEEK 4 MAY 31 JUNE 4 unload week #, Monday Tuesday Wednesday Thursday 110'S FIFTH's 1/2GASSERS — STADIUMS OFF 5 6 REPS 3 REPS 8 REPS 8 REPS INING TRAINING TRAINING — TRAINING STIMES: TIMES: TIMES: TIMEs: fEB19 SECS. LINE: 65 SECS. LINE: 20 SECS. FULL SPEED LL: 17 SECS. BIG SKILL: 60 SECS. BIG SKILL: 18 SECS. REPS He}1S SECS. SKILL: 55 SECS. SKILL: 16 SECS. UTE REST J MINUTE REST | MINUTE REST MWEEN REPS BETWEEN REPS. BETWEEN REPS: IF YOU CAN'T RUN, YOU CAN'T PLAYWEEK 4 Monday Dynamic Warm-Up Tuesday Dynamic Warm-Up 2010 GEORGIA BULLDOG Wednesday Dynamic Warm-Up SUMMER TRAINING PROGRAM Thursda Dynamic Warm-Up BACK SQUAT _ BENCH PRESS POWER CLEAN CLOSE GRIP BENCH Active wiup x 10 whup x 10 whup x 5 wiup x 10 Rest 10-8-6-4-2 10-8-6-4-2 5x4 4x5 (739%,76%79%, ——(73%,76%,79%, (13%. 76%(2),19%,79%) Heavy 82%, 85%) 82%, 85%) Box Jumps Lat Pulls Upright Rows 3x10 4x10 4x10 Hurdle Jumps Shoulder Stretch Hypers Shoulder Stretch Bitrips 4 x 30 secs. 3x2 4 x 30 secs. CLEAN PULLS DBBENCH PRESS — FRONTSQUAT ~— SHOULDER PRESS @ 5x6 4x8 4x8 pB Hang (stop & stab) 70% of Mon. squat 4x8 Power Step-Ups DB Shoulder Combo Romanian Deadlifts DB Shoulder Combo w/ vest 3x10 3x8 3 x Beach way 3 x Beach leg ‘cach way Leg Curls Med Ball Twists Power Shrugs Pullups 2up-1 down 2 x 1S each way Hang 3x10 3x10 4x10 Jammer Pallups Vertimax Incline Bench 3x10 3x12 assigned workout 3x10 Reverse Hypers Vertimax Toe Raises Tricep Pressdowns 3x22 assigned workout 3x15 6x10 E-ZBar Curls Tricep Pressdowns Leg Curls - single leg 4x10 3x10 3 x 1Weach leg IF IT 1S TO BE, IT IS UP TO ME2010 GEORGIA BULLDOG SUMMER CONDITIONING = SCHEDULE WEEK § JUNE 7 - 11 Monday Tuesday Wednesday Thursday Friday PHYSICAL 0's AGILITIES YOGA CHALLENGE 4 REPS DAY 8 REPS TRAINING TRAINING TIMES: TIMES: AINE: 65 SECS. LINE: 19 SECS. 3IG SKILL: 60 SECS. BIG SKILL: 17 SECS. ILL: 55 SECS. SKILL: 15 SECS. TEAM 1 MINUTE REST 1 MINUTE REST SPRINTS BETWEEN REPS BETWEEN REPS 60 YDS. (2:50) 60 YDS. (2:50) 40 YDS, (2:00) up t0 2 min, rest between sets IF YOU CAN'T RUN, YOU CAN'T PLAY2010 GEORGIA BULLDOG SUMMER TRAINING PROGRAM WEEK 5 June 7 - Monday Tuesday Wednesday Thursday Friday Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up BACK SQUAT BENCH PRESS POWER CLEAN SHOULDER PRESS YOGA 5-3-1 workout 53.1 workout 5x5 5.3.1 workout 5-5-5+ 5-5-5+ front squat - 3 sets 5-5-5¢ 65% - 15% - 85% 65% - 75% - 85% Oe TI%-T6%2}19% 65% - 15% - 85% Med Ball Chops Bent-Over Rows Med Ball Twists Lat Pulls 3x10 3x8 3x10 3x10 reverse grip Power Shrags Tncline DB Bench Jaamer DB Beach Floor (stop & stab) 3x10 (top & stab) 5x5 3x8 3x8 @ | Box Jumps 3-way Shoulder Combo Power Step-Ups Upright Rows Saeed 3x10 3x10 3x8 3x10 each way w/vests Reverse Hypers Lateral DB Raise 3x10 3x8 ; ! Leg Carls Pallups Vertimax Tying Tricep Ext. 3x10 3x10 assigned workout 3x10 Bicep Curls Tricep Pressdowns Bicep Curis Plate Circuit 4x10 3x10 4x10 5 minutes E-2.Curl Bar straight bar ‘TOUGH TIMES PASS, TOUGH MEN LAST2010 GEORGIA BULLDOG SUMMER CONDITIONING * SCHEDULE Bi WEEK 6 JUNE 14 - 18 Monday Tuesday Wednesday ‘Thursday Friday 110'S AGILITIES — PHYSICAL STADIUMS YOGA ‘ CHALLENGE 10 REPS DAY 12 REPS TRAINING FULL SPEED TIMES: REPS LINE: 19 SECS. BIG SKILL: 17 SECS. SKILL: 15 SECS. TEAM e 45 sec- 1 MINUTE REST SPRINTS BETWEEN REPS 60YDS.(2:45) 40 YDS. (1:55) 40 YDS. (1:55) up to 2 min, rest between sets IF YOU CAN'T RUN. YOU CAN'T PLAY2010 GEORGIA BULLDOG SUMMER TRAINING PROGRAM wu. WEEK 6 Monday Tuesday Wednesday Thursday Friday Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up BACK SQUAT BENCH PRES POWER CLEAN SHOULDER PRESS YOGA 5-3-1 workout 5-3-1 workout 5x4 5-3-1 workout 3-3-3+ 323-34 _front squat - 3 sets 323-34 10% - 80% - 90% 70% - 80% - 90% —73%-76%-79%(2)-82% 70% - 80% - 90% Depth Jumps Lat Pulls Med Ball Chops Upright Rows 4x5 3x10 3x10 3x10 Clean Pulls DB Bench Jammer Straight Bar Raises Hang (stop & stab) 3x10 3x12 5x5 3x8 Lunges Raises Power Step-Ups Lateral DB Raise 3x6 3x10 w/ reverse lunge 3x8 cach leg 3x8 Reverse Hypers Pullups 4x6 * 3x10 RDL ‘Jungle Gym Pulls Vertimax DB Tricep Ext. 3x8 3 sets assigned workout 3x10 Bicep Curls Standing Tricep Ext. Bicep Curls Plate Circuit 4x10 3x10 4x10 6 minutes DB E-ZCurl Bar FATIGUE MAKES COWARDS OF US ALLWEEK 7 Monday FIFTH's 4 REPS or 300 YD. SHUTTLES 5 3 REPS TRAINING TIMES: FIFTHS LINE: 65 SECS. BIG SKILL: 60 SECS. SKILL: 55 SECS. SHUTTLES LINE: 75 SECS. BIG SKILL: 68 SECS. SKILL: 61 SECS. I MINUTE REST BETWEEN REPS 2010 GEORGIA BULLDOG SUMMER CONDITIONING SCHEDULE Tuesday Wednesday 10's AGILITIES 10 REPS FAST SPEED TRAINING TRAINING TIME: LINE: 17 SECS. BIG SKILL: 15 SECS. SKILL: 13 SECS. 1 MINUTE REST TEAM BETWEEN REPS SPRINTS 60 YDS. (2:45) 40 YDS. (1:50) 25 YDS. (1:20) up to 2 min. rest between sets TE VAT CANYT DEIN VAT CANT PI AV, Thursday PHYSICAL CHALLENGE DAY JUNE 21 - 25 Friday YOGA2010 GEORGIA BULLDOG SUMMER TRAINING PROGRAM WEEK 7 nD 2 Monday Tuesday Wednesday Thursday Friday Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up. BACK SQUAT BENCH PRESS Speed ‘Trai POWER CLEAN YOGA 5-3-1 workout 5x3 $-3-1+ Agility Training ‘front squat - 2 sets 75% - 85% - 95% 75% - 85% - 95% T3%-76%-19%-82%h2) Med Ball Chops Bent-Over Rows Med Ball Twists 3x10 4x6 3x10 Snatch Pulls Incline DB Bench SHOULDER PRESS Hang (stop & stab) 5-3-1 workout 5x5 4x6 Box Jumps _3-way Shoulder Combo e@ 4x6 3x10 Lat Pulls each way 3x10 reverse grip Pullups 3x10 Lateral DB Raise 3x8 Leg Curis Vertimax Walking Lunges 3x10 assigned workout w/ vests 3x8 Bicep Curls Lying DB Tricep Ext. 4x10 3x10 Reverse Hypers E-Z Curl Bar 4x5 Plate Circuit 7 minutes ‘THE WAY TO BE SOMETHING IS TO DO SOMETHING2010 GEORGIA BULLDOG SUMMER CONDITIONING 2 fe SCHEDULE c WEEK 8 JUNE 28 - JULY 2 Monday Tuesday Wednesday Thursday Friday 110'S PHYSICAL AGILITIES FIFTH's YOGA CHALLENGE 5 REPS 12 REPS. DAY or STAGGERS SPEED 300 YD. SHUTTLES 4 REPS TRAINING TIMES: TRAINING TIMES: 15 SECS. ~ FIFTH'S eS TEAM LINE: 65 SECS. SPRINTS _BIG SKILL: 60 SECS, 45 sec. REST 60 YDS. (2:40) SKILL: 55 SECS. BETWEEN REPS 40 YDS. (1:45) 25 YDS. (1:17) SHUTTLES LINE: 75 SECS. upto 2 min. _BIG SKILL: 68 SECS. rest between sets. SKILL: 61 SECS. J MINUTE REST BETWEEN REPS Te van canrr pon Van caner or aw2010 GEORGIA BULLDOG SUMMER TRAINING PROGRAM WEEK 8 JUNE 2% JULY | Monday Tuesday Wednesday Thursday Frida Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up BACK SQUAT BENCH PRESS Speed Training SHOULDER PRESS YOGA 5-3-1 workout 5-3-1 workout 5-3-1 workout 5-5-54 5-5-5+ Agility Training 5-5-5 unload week unload week unload week Depth Jumps Lat Pulls Upright Rows 4x5 3x10 3x10 ‘Clean Pulls DB Bench HANG CLEAN Floor (stop & stab) + Sx3 @ 5x5 3x8 Speed Day Jammer T-Raises Power Shrugs 3x10 3x10 Floor 4x5 Jungle Gym Pulls Power Step-Ups 3 sets w/ reverse lunge 3x8 RDL Vertimiax Lying Tricep Ext. 4x5 assigned workout 3x10 Bicep Curls Tricep Pressdowns Reverse Hypers 4x10 3x10 4x5 DB Plate Circuit 5 minutes ‘SUCCESS IS A JOURNEY, NOT A DESTINATION @2010 GEORGIA BULLDOG SUMMER CONDITIONING iss SCHEDULE ~ WEEK 9 JULYS - 9 Monday Tuesday Wednesday Thursday Friday JULY 4TH PHYSICAL MAT DRILL 110'S METABOLICS HOLIDAY — CHALLENGE ar OR DAY 12 REPS STADIUMS OFF FAST 3 SETS TEAM TRAINING OR SPRINTS TIMES: (60 YDS. (2:45) LINE: 17 SECS. 14 STADIUMS 40 YDS. (1°50) BIG SKILL: 15 SECS. 25 YDS. (1:20) SKILL: 13 SECS. up to 2 min. 1 MINUTE REST rest between sets BETWEEN REPS YOGA IF YOU CAN'T RUN. YOU CAN'T PLAY2010 GEORGIA BULLDOG SUMMER TRAINING PROGRAM % WEEKY uly 5 - 9 Monday Tuesday Wednesday Thursday Friday Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up BACK SQUAT BENCH PRESS MAT POWER CLEAN YOGA 5-3-1 workout 5-3-1 workout DRILL 5x5 5-5-5+ 5-5-5# #4 “front squat «3 seis 65%6 - 75% - 85% 65% - 75% - 85% 10% T3%6-T6%-19% 82% Bent-Over Rows Med Ball Twists 3x8 3x10 Jammer 3x10 Power Shrugs Tncline DB Bench SHOULDER PRESS Floor (top & stab) 5-3-1 workout e 5x5 3x8 5-5-5+ 65% - 750% - 85% Box Jumps 3-way Shoulder Combo 3x10 3x10 Lat Pulls each way 3x10 reverse grip Med Ball Chops Vertimax Lateral DB Raise 3x10 assigned workout 3x12 Leg Curls Pallups Power Step-Ups 3x10 3x10 3x8 w/ vests Bicep Curls Lying Tricep Ext. Reverse Hypers 4x10 3x10 3x10 E-2Curl Bar Plate Cireuit 7 minutes HE WHO LIVES WITHOUT DISCIPLINE, DIES WITHOUT HONOR2010 GEORGIA BULLDOG SUMMER CONDITIONING @ 7 SCHEDULE . WEEK 10 JULY 12 - 16 Monday Tuesday Wednesday Thursday Friday PHYSICAL MAT DRILL METABOLICS YOGA CHALLENGE #2 OR , DAY 14 REPS STADIUMS } 4 SETS TRAINING OR TIMES: LINE: 19 SECS. 14 STADIUMS BIG SKILL: 17 SECS. TEAM SKILL: 15 SECS. SPRINTS 60 YDS. (2:45) 45sec. REST “40 YDS. (1:50) BETWEEN REPS 25 YDS. (1:20) up t0 2 min. rest between sets Ye VAT CANT DIN VOT CANIT BL AV,2010 GEORGIA BULLDOG SUMMER TRAINING PROGRAM WEEK 10 2. Monday Tuesday Thursday Frida Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up BACK SQUAT BENCH PRESS MAT POWER CLEAN YOGA 5.341 workout 5-341 workout DRILLS 5x4 3-3-3 3-3-3+ 2 front squat - 3 sets 70% - 80% - 90% 70% - 80% - 90% 73% 16% 79%o-B2%-85% Jammer Lat Pulls Med Ball Chops 3x10 3x10 3x10 Clean Palls DB Bench SHOULDER PRESS Hang (stop & stab) 5-3-1 workout 5x5 3x8 3-3-3+ 10% - 80% - 90% ® Lunges T-Raises 3x6 3x10 Upright Rows each leg 3x10 Depth Jumps Vertimax Straight Bar Raises 4x5 assigned workout 3x12 RDL ‘Jungle Gym Pulls Power Step-Ups 3x8 3 sets w/ reverse lunge 3x8 Bicep Curls Standing Tricep Ext. Reverse Hyper 4x10 3x10 4x6 DB Plate Circuit 7 minutes DID ANYONE OUTWORK YOU TODAY?2010 GEORGIA BULLDOG SUMMER CONDITIONING e ® SCHEDULE WEEK IT Monday Tuesday Wednesday Thursday Friday 110'S METABOLICS MATDRILL PHYSICAL YOGA OR #3 CHALLENGE 14 REPS STADIUMS DAY FAST 5 SETS TRAINING OR TIMES: ox 17 SECS. 16 STADIUMS BIG SKILL: 15 SECS. TEAM SKILL: 13 SECS. SPRINTS 60 YDS. (2:45) 45 secs. REST 40 YDS. (1:50) BETWEEN REPS 25 YDS. (1:20) up t0.2 min, rest between sets IF VOU CAN'T RUN. VOU CAN'T PLAV2010 GEORGIA BULLDOG SUMMER TRAINING PROGRAM July Monday Tuesday Wednesday Thursday Friday, Dynamic Warm-Up Dynamic Warm-Up » Dynamic Warm-Up Dynamic Warm-Up. BACK SQUAT BENCH PRESS MAT POWER CLEAN YOGA (MAX) (MAX) DRILL (MAX) 5-3-4 workout 5-3-1 workout 8 2X5,4x3 5-3-1 S-3-1+ 75% - 85% - 95% 73% - 85% -95% front squat - 2 sets 19% 82% 88%r 1% Med Ball Chops Bent-Over Rows Med Ball Twists 3x10 4x6 3x10 ‘Snateb Pulls Tncline DB Bench ‘SHOULDER PRESS Hang (stop & stab) 5-341 workout 5x5 4x6 33-14 a 75%'- 85% - 95% eS Box Jumps fay Shoulder Combo 4x6 3x10 Lat Pulls each way 3x10 reverse grip Pullups 3x10 Lateral DB Raise 3x8 Leg Curls Vertimax ‘Walking Lunges 3x10 assigned workout w/ vests 3x8 Bicep Curls Lying DB Tricep Ext. 4x10 3x10 Reverse Hypers E-ZCurl Bar 4x5 Plate Cireuit 7 minutes FINISH THE DRILL2010 GEORGIA BULLDOG SUMMER CONDITIONING a SCHEDULE : WEEK 12 JULY 26 - 30 Monday Tuesday Wednesday Thursday Friday METABOLICS PHYSICAL CONDITIONING OFF REPORTING CHALLENGE TEST DAY 5 SETS DAY LINE: 19 SECS. BIG SKILL: 17 SECS. SKILL: 15 SECS. 45 secs. REST BETWEEN REPS IDYAT CaNrr DEN VAT CANT DE AY,2010 GEORGIA BULLDOG SUMMER TRAINING PROGRAM a WEEK 12 Monday Tue Wednesday Thursday Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up BACK SQUAT BENCH PRESS CONDITIONING OFF REPORTING 5-3-1 workout 5-3-1 workout ‘TEST DAY 5-5-5+ 5-5-5+ unload week unload week 10's 16 REPS Depth Jumps Lat Pulls 4x5 3x10 Clean Pulls DB Bench @ Floor (stop & stab) 5x5 3x8 Jammer TRaises 3x10 3x10 Jungle Gym Pulls 3 sets RDL Vertimax 4x5 assigned workout Bicep Curls Tricep Pressdowns 4x10 3x10 DB 2009 SEC CHAMPIONS. WHAT ARE YOU WILLING TO DO?SG UGA STRENGTH & CONDITIONING EXTRA WORKOUTS FLEXIBILITY PROGRAM EXERCISE DISTANCE PS OVERTUNDERS ENTIRE ROWUGA STRENGTH & CONDITIONING EXTRA WORKOUTS JUMP ROPE ROUTINE Intervals Length (seconds) Rest Time (seconds) Both feet 30 15 Right Foot” 5 0 Left Foot 15 1s Alternate Foot 30 15 Shuffle 30 Is Twice on right, Twice on left 2» 15 Double-over with rope 20 1s ‘As many jumps as you can get 30 15 {As you get in better shape, decrease the rest intervals to 10 seconds. Make your feet do what your mind tells them to! SG% CHARTS tr ) oo: isUGA STRENGTH & CONDITIONING EXTRA WORKOUTS QUICKNESS PROGRAM EXERCISE SETS REPS TIME ‘BIG HURDLES FRONT ENTIRE ROW | SLOWLY OVER/UNDERS SIDEWAYS | ENTIREROW | SLOWLY JUMP ROPE ‘SEE ATTACHED ‘SHEET ‘QUICK FOOT 2- FRONT DOWN/BACK ,| AS QUICKLY LADDERS 2- SIDEWAYS AS POSSIBLE 2- SHUFFLE DOT DRILLS 4SETS TO REPS | AS QUICKLY 4SETS 30seconds | AS POSSIBLE TSTEP DROPS QB's ONLY 5 STEP DROPS 7 STEP DROPSTEN Olle A. LIFTS B. CONDITIONING _ © PLYOMETRICS | D. TIPS ON THE KEY LIFTS \ Qaaree J)A DESC IPLIGS OF LIL EE SG ENG ROESES Bench Press - Use a shoulder width grip. Lie down on a flat bench, Lower the weight slowly until the bar touches the middle of the chest and drive the bar upward towards the rack, Keep fect flat on the floor and buttocks on the bench at all times, Always use a spotter. This exercise primarily works the chest, shoulders and triceps. DB Bench Press ~ Grab a pair of dumbbells with a closed grip. Lic down on a flat bench. Keep the dumbbells or your palms facing together the whole time. Drive the dumbbells up and lower hem under control. Use a full range of motion and focus on keeping elbows close to your body. Keep feet flat on the floor and buttocks on the bench at all times. ‘Always use a spotter. This exercise primarily works the chest, shoulders and triceps Incline Bench Press - Use a 45° incline bench and a shoulder-width grip. Bring the bar down until it touches the upper chest near the neck and drive it back toward the rack. Stay in control of the weight at all times. Always keep the back flat against the bench and the buttocks on the bench throughout the lift. Use a spotter. This exercise primarily works the upper chest, shoulders and triceps. Incline DB Bench Press ~ Set up the bench at a 45° angle and grab dumbbells with a closed grip. Sit back on bench and bring dumbbells up to the shoulders. Keep your back flat on the bench and buttocks on the bench throughout the lift. Drive dumbbells up to lockout and lower under control to the top of the chest. Use a neutral grip, where your palms face each other and keep elbows close to your body. Use a spotter. This exercise primarily works the upper chest, shoulders and triceps. Close Grip Bench - Use the same technique as the regular bench press except move the grip in to approximately 12" - 14" apart. Keep elbows tight to body. Use a spotter. This exercise primarily works the triceps, chest and shoulders. Hang Clean - This exercise is a variation of the power clean. It incorporates the best part of the movernent and is much easier to teach. Take the weight off of blocks about 2.1/2 feet tall or pick it'up off the floor. Stand erect, then bend the knees and let the bar dip about 5" with the shoulders over the bar. At this position jump and shrug the shoulders hard. Keep the weight close to the body during the ascent of the bar and the elbows over the wrist during the pull. Rack the weight on the shoulders, then repeat the movement. Feet should be shoulder width apart. Hand spacing should be directly outside the thighs. This is a quick explosive movement. This exercise primarily works the hips, legs, and upper back. Power Shrugs - This movement is the same as the hang clean except you stop the movement after the powerful shoulder shrug. Don't pull the weight all the way up or rack itton the shoulders. Keep the arms straight. Still an explosive movement. Use a lot of weight in the exercise, This exercise works the upper back, hips, and legs. This exercise can be done from the floor or from the hang position.Clean Pulls or High Pulls - These are a variation of a hang clean, The bar is taken off the blocks just as in the hang clean. All of the fundamentals are the same as the power clean except the bar is not racked on the shoulders. The finish position should be with bar at chest level and the elbows over the wrist, Do not perform an upright row, this is an explosive movement. The exercise works the hips, legs and back. It is a good lead up to the hang clean and a good way to vary the intensity of cleans in a cycle. We use straps on this lif. This lif can be done fiom the floor or from the hang position. Hang Clean Combo- This is a combination of power shrugs, clean pulls and cleans, This can be from the hang or the floor. It is an explosive movement and the principles of the three movernents still apply. Start in the proper position on each rep and focus on driving the bar with the hips. You will start by performing a few shrugs, then right into high pulls and finishing with cleans. This is an advanced lift and should only be done when mastery of the other lifts has been achieved, Snatch Pulls - This lift follows the same fundamentals as the hang clean with two exceptions. The hand placement, unlike the hang clean, should be wide so that the hand is covering the ring on the bar. The bar is not racked on this lift but is at a finish position with the bar at chest level with elbows up. This lift, an explosive movement working the hips, legs, and back, is a good lead up to the hang clean. This exercise can be done from the floor or from the hang position. Push Press - Do this exercise standing, take the weight out of standing racks. Let the weight rest on the back, behind the head. Rock up on the toe and get your momentum started, then squat 4" - 5" and quickly drive the legs up and throw the weight off the back and lock the weight overhead at full extension. This is a quick explosive movement. It isn't a military press but more of a jerk. Use the legs. Use spotters on both sides to help lower the weight. This exercise works the hips, legs, shoulders and triceps. Standing Shoulder Press — You can use dumbbells or a barbell for this lift. Take a ‘closed grip and place bar on the front shdilders‘or the dumbbells on your shoulders. Have slight knee bend and abs should be tight. Press the weight overhead and lock out the elbows. Keep torso upright and keepibar in liné with your ears at the top. Slowly lower ‘the weight under control, reset anid petfgrm another rep. This exercise works your torso, shoulder, and triceps. * Upright Rows - This is a slow and contyolled version of the high pull. Start with ‘dumbbells or a barbell. Chest up, back tigit arid a slight knee bend. Bar should be resting on your thighs. Slowly and under controlaise the weight using your shoulder. Push your elbows towards the ceiling and raise the bar to chin level. At the top your elbows should be pointing up above your wrists and the bar should be close to your body. Slowly lower the weight and perform another rep. This exercise works the shoulder, traps and upper back.‘Three-Way Shoulder Raise- Start by standing up and taking up proper position: chest up, shoulders back and abs tight. Take a pair of dumbbells and start by raising the dumbbells from your sides to straight ahead at shoulder height. Then slowly lower them back to the starting position. Perform all the reps for the front raise and then move onto the side (lateral) raise. Again raise the dumbbells to your side and stop at shoulder level Keep a slight bend in your elbows. Finish with bent over flies. Start by bending from the hips, back flat and chest parallel to the ground. Slowly raise the dumbbells so that your arms are parallel to the floor at your sides. This is a controlled movement and will work all three heads of the shoulder (deltoid) and upper back musculature. Straight Bar Raises ~This movement is similar to the dumbbell front raise but uses a barbell instead. Start with a good standing position with the barbell resting on your thighs. Slowly raise the bar all the way to shoulder level. Keep your elbows locked out and arms stay straight. Control the weight. This movement works the anterior (front) deltoid and posterior (rear) deltoid, Strict Shrugs- Start with a good upright position. Grab a bar or dumbbells. This is a strict movement with no aid from the lower body. You can use straps. Elbows stay locked out and slowly shrug straight up. Squeeze your traps at the top and slowly lower the ‘weight to the starting position. This is a small range of motion. Focus on staying upright and pulling the traps straight up and down. This movement works the upper back and shoulder girdle. Pull-downs - This is similar to pull-ups but you are using a machine as the resistance and not your body weight. Feet should be flat and the legs securely tucked under the pads. Keep an upright torso and push your chest out. Pull the bar to the top of the chest and squeeze the back muscles. Then slowly extend the elbows back to a locked out position. This is a controlled movement. This exercise works the back muscles. Bent-Over Rows - Use approximately the same grip width as the bench press. Bend over so that the back is parallel to the floor and the knees are slightly bent. Pull the bar to the abdomen, then lower to arm's length. Straps should be used and paralle! posture maintained. This movement strengthens the back muscles. Curls - Standing upright, take a shoulder width grip using an Olympic bar. Feet should be shoulder width also. With as little body swing as possible, flex the arms at the elbow and raise the bar to the chin. Slowly lower the bar back to the starting position. Make sure the elbows are fully extended at the starting position. ‘This exercise works the biceps and forearms. Pul-ups - Take an overhand grip on the pull-up bar with the hands approximately shoulder width apart. Flex the elbows and pull until the chin is over the bar and slowly lower the body back to the starting position, Make sure to get a good stretch at the starting position of the lift. This exercise is great for adding width to the back and also stretches the lower back.Four Way Neck Machine - Do one set of ten repetitions, facing in all four directions. Go slowly and pause at the point of maximum contraction. Adjust the seat so that the nose is directly in the middle of the two face pads to start the exercise. You can also do isometric exercises with partners or neck bridges in the absence of a neck machine. Weighted Dips - We use a dip belt and handle as much weight as possible with good form. The athlete gets into position on the dip rack by stepping off'a char. He then flexes the elbows and slowly lowers himself into a position of the chest being approximately parallel to the dip rack and extends the arm to raise himself up. This is a great assistance exercise for the bench press. The exercise works the chest, triceps, and dettoids. Lying Tricep Extensions - This exercise is done lying on a flat bench and using 2 curl bar. Taking a close grip on the curl bar, slowly lower the weight to the forchead and extend the arms straight up using as little excess movement as possible. Try to kecp the elbows in and the bar directly above the head at all times. ‘This movement is a great assistance exercise for the bench press. It primarily works the triceps muscle, Back Squats - This is the foundation of our strength program. Rest the bar on the back right below the trapezoids, keep the back arched and the weight over the hips at all times. The feet should be slightly wider than shoulder width with the toes slightly pointed out Go down slowly until the bottom of the thigh is parallel to the floor. Drive up quickly. Do not bounce at the bottom of the lift. This exercise works the hips, legs and low back. Use a spotter on both sides. Front Squats - The technique is the same as the back squat except the weight is racked ‘on the shoulders in front of the body. Keep the elbows up and let the bar rest on the Geltoids, dont try to "hold" the weight with the hands and arnis. Use two spotters. This exercise works the legs, hips and low back. RDL (Romanian Dead-Lift) ~ The RDL-isaimovement that will work the muscles of the upper back and posterior chain, Start witha gdod standing position or chest up and abs tight. Think of this movement as thépoweér position of the hang clean, Have a slight knee bend and slowly let the bar drag down your thighs as you push your hips back. Your chest should cover the bar and the ba Sholilt stop just below your knee. You should feel a slight stretch in the hamstrings. Focus.on' getting your hips back and not on how deep the bar travels. At the top of the movement think ‘about squeezing the gluteus. Reset and perform the next rep. ‘Step-ups - Use a box the puts your leg parallel to the ground. This is usually a 12 to 18 in box. Put entire foot on box and push throughithe heel of the lead leg to stand up. Don"t cheat by using the leg on the ground to help you stand up. Stand all the way up on the box and then slowly begin to lower yourself back to the ground. Think about exploding. up to the top and then as you lower think about going slow and controlled. This exercise works the lower body.Lunge ~ This movement can be performed in one place or can also be performed in a walking manner. Start with a good upright position. Take a large exaggerated step forward. Keep both feet flat and sink your hips straight down. Keep your lead shin behind your tov and don’t smash your knee into the ground. Keep your chest up the whole time and strongly stand back up to the starting position. This is a good lower body movement eg Curls ~ You can use a machine, a band or a partner to perform this movement. Lie down on the machine or the ground and place ankles in the pads or have a partner grab your ankles. Slowly contract your hamstrings and bring your heels up to your gluteus. Then slowly lower back down to the starting position. Think about controlling the weight, This movement works primarily the hamstrings. Leg Extension - Place feet behind roller pads with knees snug against seat and head and shoulders against seat back. Straighten both legs slowly and pause at full extension. Lower the legs slowly until you feel the weights touch. Keep the tocs pointed toward the knees throughout the movement (Dorsal flexed). This exercise works the quadriceps and is very important in the prevention of quad pulls. Hyperextensions - This exercise is performed on the hyperextension bench. The athlete should be in a face down position with the thighs on the pads. ‘The hands are placed across the chest or behind the head. Bend the torso forward until the body is at 90°, then raise up so that the body is parallel or slightly above. Do this exercise under control. Hyperextensions strengthen the lower back muscles. Sit-ups - Abdominal training shouldn't be overlooked. Not only will the athlete have stronger abs, but lowér back problems may be avoided due to regular abdominal training. Do bent knee sit-ups on the floor and do not hook the feet under anything or hold the feet. ‘The feet should be flat on the floor and close to the body. Keep the hands and arms in front of the body with the hands on the shoulders and the arms tucked into the sides. Go all the way up and lower the body until the lower back touches and repeat. 2-3 sets of 25 reps should be enough.3. CONDITIONING .O EXERCISESIL. GASSERS: IIL 12. GASSERS: V. STAGGERS: |. STADIUMS: IL. METABOLICS: |. SPRINTS: ‘TEAM SPRINTS. DESCRIPTION ig exercise that consists of the five yards into each end zone, creating the turns and distance we want depending of the running group the Fifth’s are a conditioning andl tr football field. Cones are set four players to run. Approximately 330 yds. ‘Tr athlete is in, and the rest interval between each rep. ng one Lap around 3 In this exercise the group of players line up on one of the sidelines and on a coach’s command sprint to the other sideline, touch the line with their foot and then run back (o the starting position, and then repeating that process, completing the two trips in their allotted time. {In this exercise the group of players line up on one of the sidelines and on a coach's command sprint to the other sideline, touch the line with their foot and then can back to the starting position, ‘completing the trip in their allotted time. Players start in the back of one end zone and on a coach’s command will sprint through the ‘opposite goal line. ‘Similar to.4 110, expect that the skill group will Begin in the back of the end zone, the big skill group ‘will begin on the goal line, and the lineman group will begin on the 10 yd line. On the command, each group will simultaneously run trough the opposite goa! line. Everyone must finish in the allotted time Players will start from the bottom of « section of stadium steps. On a coach’s command, they will then begin to sprint to the top of the section. Players will job back down and then begin the next rep. ‘They may ran various types of steps, including: one foot per step, two feet per step, every ather step, lateral runs, step hops or lateral step hops. Metabolics refer toa game simulation type of conditioning drill. Each rep is run full speed, with a “walk back" recovery time. The running reps are football game movements, and they will vary from position ¢o position. Players will perform 3-5 sets of metabolics, with each set consisting of 10 reps. Each set will have s 2 minutes rest period after completion, We run various distances for sprints. We may run any distance, including but not Unaited to: 400 yds, 300 ys, 220 yds, 150 yds, 100 ys, 60 yds, 40 yds, 25 yds. ‘The running times dud reat times depend lnrgely on the distance running, the number of reps and the rest time between each rep. Probably our favorite, and most utilized, sprint package. This involves the whole team running 2 ‘set of four (4) sprints in a given amount of time. The team is splint into four groups (OL, DL, Big Skill, Skill) and as the OL runs the sprint, the second group only begins when the last person in the OL group is finished, as e0 forth. The whole team must complete the four sprints in time, ‘or the rep does not count, and must be repeated. We run team sprints of 80 yds., 60 yds., 40 yds., and 25 yds ‘The rest interval is usually up to 2 min, Many ‘sudden change’ scenarios occur doing team sprints, with the team only getting 30-45 seconds of rest, and mirroring @ football game’s sudden change needs, We usually complete 3 sets per training day. ‘The sand pit bas become a vital part of our training program. The players run in our sand pit, which is by itself an uneven running surface. And given that the surface gives when the players are ‘running on it, we have immediate resistance running. We do many sprints, agility, bear crawl and medicine ball runs in the sand pit.sete HIG SRI HINEMAN: RYSETIMES: TASSERS: SKILL BIG SKILL LINEMAN: REST TIMES: IIL. 172 GASSERS: SKILL BIG SKILL: LINEMAN REST TIMES: Iv. 110" SKILL: BIG SKILL: LINEMAN: REST TIMES: ‘V. STAGGERS: TEAM: REST TIMES: VI. STADIUM! TEAM REST TIMES: VII. METABOLICS: TEAM: REST TIMES: VILL. SPRINTS: TEAM: REST TIMES: 1X. TEAM SPRINTS: TEAM: REST TIM X. SAND PIT: REST TIMES: TRAINING T 50 - 60 seconds 60 - 72 seconds 45 seconds - 1 45 seconds 40 seconds 37 seconds 440 seconds - 1 minute 20 seconds 18 seconds 16 seconds 30- 45 seconds 15 seconds 17 seconds 19 seconds 30 - 45-seconds 15 seconds 30 - 45 seconds full speed reps S seconds See Reverse side of this page for Metabolic Workouts full speed reps 2 minutes between sets full speed reps, varies, depending on length of spriot 1:10- up to 2 minutes between sets, "sudden change" scenario usually means less {full speed reps varies, depending on length of sprint, exercise being doneUNIVERSITY OF GEORGIA STRENGTH AND CONDITIONING METABOLIC SPEED PACK SETI SET2 1 10 yd. Sprint I 20 yd. Sprint 2 15 yd. Lateral shufMle 2 15 yd. Back peddle/sprint up; 3 40 yd. Sprint 3 15 yd. Shufle - 10 yd. Sprint 4 10 yd. Shuffle right - sprint back 4 15 yd. Angle out - right 5 10 yd. shuffle left - sprint back 5 40 yd. Sprint 6 15 yd. Back peddle 6 15 yd. Angle out - left 7 30 yd. Sprint 7 25 yd. Back peddle 8 25 yd. Sprint 8 15 yd. Shuffle - 10 yd. Sprint 9 15 yd. Lateral shuffle 9 25 yd. Sprint 10 40 yd. Sprint 10 10 yd. Back peddle SET3 SET 4 1 15 yd. Back peddle - 10 yd. Turn and sprint 1 10 yd. Sprint 2 10 yd. Lateral shuffle - right 2 5 yd. Lateral shuffle - up/back 3 25 yd. Sprint 3 40 yd. Sprint 4 15 yd. Angle out - right 4 10 yd, Diagonal right 5 10 yd. Back peddle 5 10 yd. Diagonal teft 6 15 yd. Angle out - left 6 10 yd. Back peddle 7 10 yd. Shuffle - left 7 30 yd. Sprint 8 40 yd. Sprint 8 25 yd. Sprint 9 15 yd. Back peddle - 10 yd. Turn and sprint 9 5 yd. Lateral shuffle - up/back 10 30 yd. Sprint 10 40,yd. Sprint SETS iz 1 20 yd. Sprint 2 15 yd. Back peddle/sprint up 3 15 yd. Shuffle - 10 yd. Sprint 4 15 yd. Angle out - right 5 40 yd. Sprint 6 15 yd. Angle out - left 7 25 yd. Back peddle 8 15 yd. Shuffle - 10 yd. Sprint 9 25 yd. Sprint 10 10 yd. Back peddlec. PLYOMIETRIC EXERCISES \ an rans | O@ 1, Standing Tuck Jumps - This is a lead-up plyometrie exercise. From a standing position. drive the up from the ground the chest, thy the tuck position and land on both feet. It is important that the athlete spend as little time on the ground as possible. Straddle Jumps - Stand on two feet, drive straight up and jump as high as possible, After jumping, bring your legs up and out to the side and touch your toes at the peak of the jump. Quickly bring your lezs down to prepare for the next jump, ki Scissor Kick Jumps - Athlete is standing on both feet. Take a step forward with the left leg and then kick the right leg up as high as possible. At the height of the kick, just before the left foot leaves the ground, { touch your right foot with your right hand. Then, bring y our left leg up as high as possible as the right leg drops down. Touch the left foot with the left hand before the right foot hits the floor. This is a tough skill to master, Bench or Bag Jumps - Athlete stands next to a back or football dummy 12" - 18" high. On command the {_ athlete jumps with both feet from side to side over the bench or bag keeping the feet together. The athlete should try to avoid resetting the feet upon landing, hit and go, hit and go. Can be done for number of reps or as many as possible in a time limit, J; Double Leg Hops - The athlete starts and land son both feet. Try to jump as high and far as possible. A B good knee bend, yet not more than 900), is important. Try not to reset and get full extension of the legs. 1-3 sets of 20 - 30 yds. Single Leg Hops - Principles are the same as in double leg hops except the athlete is jumping off one leg. E Try to cover as much distance as possible with each jump at moderate speed. You can alternate L-L-R-R- por L-R-L-R. y Power Skips - The emphasis on power skipping is height. Take a short skip step with the right foot, then freach forward with the left foot and drive up as high as possible, then repeat with the left foot. Really just jéxaggerated skipping. Work up to 3-4 sets of 50 - 100 yds. pBox Jumps - There are many variations of box jumps. The first drill we will use will be done with 18" boxes. The athlete will merely jump off both feet and try to land softly on top of thie box, he will then step down off the box and repeat 10 times. We will also do this drill holding dumbbells in ffont of the body to increase the difficulty. Don't let the athletes swing the dumbbells for momentum. Standing Long Jumps - This is a lead up plyometric drill. The athlete starts with both feet on the ground and leaps out, emphasizing distance, not height, use a double arm thrust at take-off to increase distance. ry to keep the knee tucked during the jump, arms over the head. Allow adequate recovery between Bumps, at Icast 30 seconds. BStanding Triple Jump - This exercise develops both horizontal and vertical jumping ability, leg strength, balance, and coordination. Stand on both feet, jump forward, landing first on the right foot, then directly on the left foot, then on both feet. Emphasize distance, not height.1 14. 15. 16. 17. 18, Single Leg Bounds - This drill is performed with a running start in which the athlete shortens the radius of movement of the leg by tucking the hee! against the buttocks and rapidly moves the thigh forward. ‘The lower leg then extends and reaches for landing on the same ley. Alternate Leg Bounds - Using basically the same reaching and pulling activity done during single leg bound except the athlete lands with opposite foot each jump. Hurdle Hops - using 5 hurdles or sticks placed 18" or 24” high, one yard apart, the athlete jumps from a standing position on both feet over each hurdle and back up as quickly as possible over the next. A variation to this drill is side hurdle hops, using the same equipment the athlete is sideways to the hurdle and jumps through the hurdles with both feet. High Knee Drill - Two coaches stand to the side and slightly in front of a line of football players. The coaches hold a rope that is stretched directly in front of the athletes at waist level. The athletes run in place and make their knees touch the rope. Make sure you have good arm action and forward body lean by the athletes. Slowly walk forward, drop the rope after 10 - 15 yds. and the athletes sprint forward. Depth Jumps - Again there are many variations of this drill. We will use 18" boxes from which the athlete will jump down from the box to the floor and immediately rebound up vertically as high as possible, again as little contact time with the floor as possible. Start with I set of 10 - 15 once a week and ‘gradually increase to twice a week. Depth Jump with Two or More Boxes - Set up 2 or more boxes 18" high about 6 - 8" apart. Start with oth feet, jump from box one to the ground then up to box two then to the ground until you have jumped on all three boxes. Box Endurance Jumps - Athlete stands beside (sideways) to an 18" box on command he jumps on the ox and down to the ground on the other side and back up on the box as quickly as possible and continues the drill for 90 seconds. A good conditioning test. Four-Line Hop Drill - Draw a 5" or 6” square on a ft surface. Stand on line ‘A’ facing away from the square. Hop to line B, then to line C, then to fine D and back to line A. Do several sets of 30 sec. with at least 30 sec. rest between sets. A toughidrill!7Pull (from the hang} Why? Improve ground hased force preduetion a. Run faster b. Jump higher I. Four positions of the high pull a. Starting position b. Power position ‘e.Triple extension (jump. shrug, and pull) 4. High pull and finished position IL, Starting position a. Grab the bar shoulder width epart 'b._ Feet positioned underneath hips. c. Slight knee bend @. Think beach position: abs tight chest up. shoulders back and looking straight ahead LV. Power Position a. Cover the ber i, Push hips back ii, Let bar slide down quads iii. Chest should be over the bar ‘b. Maintain slight knee bend c._ Arms siay straight, core tight and shoulder blades pulled back V. Triple Extension Gump and pull) a. Aggressively extend at the ankle, knee and hip. b. Jump and shrug straight up ©. Keep bar close to body and the arms act as guides VI. High pull and finished position ‘a. Elbows should be pulled high, wrists should be below elbows 1b, Bar should be pulled to the top of the chest but not higher than the chin . Control the bar on the way down 4. Reset before performing the next rep Power Shrug (from the hang) a Why? Improve ground based farce production. Run faster Jump higher 1h Four ponton of he igh il : Starting position Power position * ai ‘Triple extension Gump aid Finished position, 1. Starting position 2 Grab the bar shoulder width’ ee Feet positioned undemeath hips. Slight kmee bend aye Think beach position: abs tight‘eest up, shoulders back and looking straight ahead IV. Power Position 1 ‘Cover the bar i, Push hips back =). fi Let bar slide down quads iii, Chest should be over the bar b. Maintain slight knee bend ‘Ams stay straight, core tight and shoulder blades pulled back V. Triple Extension (ump and shrug) ‘Aggressively extend at the ankle, knee and hip. Jump and shrug straight up Keep bar close to body and the arms act as guidesvi Shrug and finished position a. Elbows should be kept locked out b, Traps should be shrugged hard (straight up) ‘e. Should be a powerful and smoot motion 1d. Reset belore performing the next rep) Jang Clean Progression ‘Why? Improve ground based force production, . Run faster £ Jump higher Four positions of the hang clean Starting position h. Power position i, Triple extension Gump and shrug) 4, Front squat catch IL. Starting position k. Grab the bar shoulder width apart Feet positioned undemeath hips. m. Slight knee bend 1. Think beach position: abs tight, chest up. shoulders hack and looking straight ahead IV. Power Position ©. Cover the bar i, Push hips back fi, Let bar slide down quads ‘Chest should be over the bar Pp. Mainiain slight knee bend 4, Arms tay straight, core tight and shoulder blades pulled back V. Triple Extension Gump and catch) Aggressively extend at the ankle, knee and hip. 5. Jump and shrug straight up Keep bar close to body and the arms act as guides V1. Front squat catch a. Aggressively drop under the bar ¥. Catch the bar oa your shoulders as you would a front squat i, Elbows nigh fi, Upper arms parallel to the ground W. Feet or base can slide out to shoulder width apart (No wider than that) x Catch in a quarter squat position i. Hips back Chest up Heels fat y. Reset before performing the next rep1.5 Reasons to squat to parallel a. Flexibility b Salety ce. Posterior chain development (gluteus, hanisirings, lower back) 4. Knee joint stability Lean body mass gain Il. Why? Reinforce upright torso position in the squat and the front squat rack position IIL Four positions of the Front Squat a. Setup Feet shoulder width apart or wider ‘Toes slightly pointed out Hands are placed shoulder width apart. bar sits on front deltoids Grip depends on upper body flexibility 1,4 fingers on the bar 2. 2 fingerson the bar 3. Lifting straps looped around the bar and gripped with the hands Elbows are up and straight ahead Upper arms parallel to the ground ‘Think beach position: abs tight, chest up. shoulders back and looking straight ahead b, Descent (Lowering) Start the movement by pushing your hips back Knees stay out Heels stay flat Keep chest up and maintain upright torso. Keep your shins vertical (behind your toes) ©. Bottom Position Keep abs tight and maintain posture Reach DEPTH! Femur (thigh bone) parallel othe floor e@ Feet should remain flat and shins vertical d. Ascent (Standing)i. Lead with chest and w 0 apeght tors 4i, Elbows stay high and paral othe how iti Push through the heels and keep fut fata! even iv. Knees stay out ¥. Accelerate to the top 1. 5 Reasons to squat to parallel a Flexibitity b. Safety ©. Posterior chain development (gluteus, hamstrings, lower back) 4. Knee joint stability © Lean body mass gain I, Only difference between the front squat and the back squat is bar placement IL, Four positions of the Back Squat a. Setup i, Feet shoulder width apart or wider ii, Toes stightly pointed out Bar placed high on traps Grip is close but comfortable with elbows kept tight to body V. Maintain a tight core and its important to keep an upright torso b, Descent (Lowering) i, Start the movement by pushing your hips back ii, Knees stay out Hels stay flat iv. Keep chest up and maintain upright torso ¥. Keep your shins vertical (behind your toes) ©. Bottom Position i. Keep abs tight and maintain posture ii, Reach DEPTH! Femur (thigh bone) parallel to the floor Feet should remain flat and shins vertical 4. Ascent (Standing) i. Lead with chest and maintain an upright torso ii, Push through the heels and keep feet at and eventii, Knees stay out Step Up 1. Setup ‘a, Select a box that puts your femur parallel tothe ground (usually 12 t0 18 inches) b. Place entire foot on box ‘e. Think beach position: abs tight, chest up, shoulders back and looking stright shead I Upward Movement Phase a. Use the leg on the box to drive straight up . Push through the heel and forcefully extend the lead hip and knee ¢, Do not lean forward d._At the top stand tall and pause before the descent I, Downward Movement Phase 4. Control the weight on the way down and think about going slow . Keep torso upright c. Reset with both feet on the ground and alternate feet Lunge 1. Setup a. Beach position: abs tight, chest up, and shoulders pulled back b. Feet together and looking straight ahead UL Forward Movement Phase a. Take an exaggerated step directly forward with lead leg b. Both fect stay flat and torso erect ©. Lead foot should stay pointed forward UL, Middle Movernent Phase a. Slowly sink straight down 'b. Lead knee should be behind toe and shin should be vertical ‘c. Sitin so that lead leg in parallel to the floor 4. Be careful to not let your tsiees hit the floor IV. Backward Movernent Phase 1. Frcefilly push of ed foot by pushing trough the bel 1 Keeptorso upright ae rigid «Reta fotto stating position 4 Reset and perform next epatitionich Press (BB-haas il. DR-Drambhelly Set up Should have five contact points i, Head. upper back. and glutews on the bench ii, Both feet securely planted on ground b. Low back can havea small arch, Grip should be shoulder width and use a closed grip (thumb around bar) 4d. Think beach position: Upper back should be tight, abs contracted and chest up IL. Lowering Movement Phase a. Lower the bar under control and touch on lower chest b. Maintain solid position with the five contact points and abs contracted c. Elbows should not flare out but stay close to body d. Don’t bounce bar of your chest Il, Upward Movement Phase Accelerate the bar to the top 'b. Maintain solid position (keep gluteus on bench) ‘¢. Bar should remain even 4. Completely lock out elbows Grip the bar about shoulder width apart (closed grip) , Think beach position: abs tight, chest up, and shoulders pulled back e. Knees should have a slight bend in them IL Upward Movement Phase Use your shoulders to init te and press the bar vertical b. Elbows should fully extend at the top . Keep abs tight and maintain upright torso UL. Top Position (Overhead Support Position) a. Al the top push neck through (like looking out a window)b. ‘The bar should be in Line with your ears IV. Downward Movement Phase a. Control the bar down and let it pass your face e b. Reset and perform another rep Accessory Work Standing; Upright Row 1. Setup a. Grasp a dumbbell in cach hand with a pronated (palms forward) grip that is slightly less than shoulder wid ’. Think beach position: Upper back should be tight, abs contracted and chest up ¢. The dumbbells should be resting on top of your thighs. Your arms should be extended witha slight bend at elbows and your back should be straight. 1, Upward Movement Phase a. Use your side shoulders to lift the dumbbells as you exhale. b. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin. 4. Your elbows should always be higher than your forearms, Ul, Downward Movement Phase. e a. Lower the dumbbells back down slowly to the starting position b. Repeat for the recommended amount of repetitions. ve a Pull-up (palms facing away) or Chin-up (palms facing you) 1. Set up ‘a. Grab the pull-up bar with the palms facing forward using a wide grip. b. Arms should be fully extended, and a slight ben your back. IL, Upward Movement ‘a. Pull your torso up until the bar touches your upper chest (head should be above bar) b. Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. TI. Downward Movement a. Slowly lower your torso back to the starting position when your arms are fully extended and Co f stretched. b. Repeat for the recommended amount of repetitions.Horizontal Pull Bent Over Barbell Row 1 Set up 1, Beach position; abs tight, ch up, and shoulders pulled back ». Bend your knees slightly and bring your torso forward, by bending at the waist «. Keep the back straight until itis almost parallel to the floor. I. Upward Movement Phase 4 While keeping the torso stationary, lift the barbell as you breathe out. Keep the elbows close to the body until you reach the contracted position I, Downward Movement Phase «8. Slowly lower the weight again to the starting position as you inhale. b. Repeat for the recommended amount of repetitions.FLEXIBILITY PROGRAM @ & _ SPEED TRAINING TORIES a | £ SEBCTRMTNOS \ 7 o (TERNSIntervals Length (seconds) —_ Rest Time (seconds) Both feet 30 15 Right Foot 15, 0 Left Foot 15 1s Alternate Foot 30 Is Shuffle 30 Is Twice on right, Twice on left 30 15 Double-over with rope 20 Is ‘As many jumps as you can get 30 Is As you get in better shape, decrease the rest intervals to 10 seconds. Make your fect do what your mind tells them to!UNIVERSITY OF GEORGIA FOOTBALL FLEXIBILITY PROGRAM e@ The strength staffat the University of Georgia believes that there are three major areas of emphasis in conditioning football players. These three areas are strength training, flexibility training, and cardiovascular conditioning. All areas must be emphasized in order to achieve our objective of developing a championship football team. We take pride in and place a great deal of emphasis in our flexibility program. Flexibility training is a year-round commitment, We realize that an effective flexibility program will not only aid in injury reduction but should aid in increased performance through increased stride lengths and a greater range of motion. We perform three different types of stretching; dynamic, static and PNF for ten minutes before practice and also following each weight workout. DYNAMIC STRETCHING Dynamic stretching refers to a form of flexibility involved during a sport specific movement. During this form of stretching the athlete will use the speed of the movement being, performed to dynamically stretch the muscles they will be using during workouts, or practice. Dynamic stretches may be interchanged between workouts and practice due to variances in sport-specific movements. e ‘The following steps are necessary to administer dynamic stretching properly: 1. Avoid any unnecessary movements during the stretch (i.e. bouncing, twisting, etc.) 2. Slow down and over emphasize each movement during the stretch. Dynamic stretching is not meant to be performed at full speed. 3. Move through each motion as fluidly and continuously until distance/repetitions are completed. Keep your core contracted though all motions. Assure proper upper body mechanics through all motions (i.e. elbows bent at 90 degrees, driving them forwards and back via shoulder rotation). ye The following are examples of dynamic stretches used at the University of Georgia: /ALKING KNEE TUCKS Athlete stands erect with their chest up and shoulders back. Flex the hip to raise the right thigh in front of you. Grab the front of the right knee and attempt to pull your thigh to your chest, hold for a count, release, and step forward. This exercise is performed in order to dynamically stretch the hips and glutes. Switch legs and repeat (2 sets, 10 yards per set). e eer vevaen Beye on INGE WALK Stand erect with chest up and shoulders back ‘Take a large step forward with your right foot, and bend right knee to a 90 degree angle. (le foot should remain stationary and left knee should come within 2 inches of the ground). Make sure your torso remains rigid throughout the movement to ensure that your bodyweight remains over your hips. This exercise is performed in order to dynamically stretch the glutes, hamstrings, and quads. Switch legs and repeat (2 sets, 10 reps each leg). Variations include: touching clbow or forearm to ground of lead leg, or opposite leg. Or reaching hands over head, or twisting with each step. Lunge can also be done backwards, as a REVERSE LUNGE WALK. BACKWARDS RUN Tum around somewhere you have 20-50 yards of open space behind you. Lean your torso over until it forms a 45 degree angle with your legs. Drive your right leg backwards, trying to gain as much ground as possible, and follow with the left Make sure you maintain good forward body lean throughout the exercise With each stride attempt to cover as much ground as possible ‘This exercise is performed in order to dynamically stretch the hamstrings, and hip flexors. Perform 2 sets of 20 to $0 yards. The more area you have to exercise the better!!! HAND KICKS Walking with your hands at shoulder height, kick your right leg up to your hand, keeping your leg straight. Alternate steps. When you take each step, be sure to drive up on your opposite toc. ‘This exercise is performed to dynamically stretch the hamstrings and hips. . Perform 2 sets of 15-20 yards. : Also can be performed as a SKIP KICK, adding a bounce into each step. KNEES Stand erect with chest up and shoulders back Drive right knee up as high, and fast as you can and follow with the left. Ground contact with each foot strike should be as short in duration as possible, Remember, we are not aiming for linear speod, we are aiming for fast, frequent foot strikes in this drill This exercise is performed to dynamically stretch the calves, hips and quads. Perform 2 sets of 10-15 yards.