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“ De a t h b e f o re De f e a t”
Table of Contents
Section 1 – Team 2010
- Table of Contents - Coaches Info - Schedule - Important dates
Section 2 – Strength and Conditioning Manual 2010
- Welcome to the Griffin Family
Section 3 - General
Section 4 – Strength and Power
- Mental - Physical
Section 5 – Exercise Descriptions (Lifting) Section 6 – Flexibility
- Proper Stretching Techniques and Stretches - Griffin Dynamic Warm-up -Griffin Stretches
Section 7 – Speed
- Speed Explanation - Interval Training
Section 8 – Quickness and Agility
- Agility/Quickness Drills and Training
Section 9 – Plyometrics -Purpose
Section 10 – Summer Running Program -Summer Drills and Progression Section11 - Skill Development
- Skill Pattern Running
Section 12 - Nutrition
- Proper Nutrition
Section 13 - Rest and Recovery
- Proper Recovery time
Section 14 - In-coming Weight Program
- Strength Training Weight Lifting Routine
The body changes by force of will.COMITT TO MEMORY BEFORE READING ANYTHING ELSE The most important component of successful strength training is an unremitting desire to progress. .
edu Office Phone: 724-830-1189 Brendon Murphy WR’s/Special Teams Coordinator E-mail: email@example.com Office Phone: 724-830-4615 Greg Huster Defensive Coordinator/Defensive Backs E-mail: firstname.lastname@example.org Office Phone: 724-830-1188 Kinnun Tatum Linebackers/Academic Coordinator E-mail: ktatum@setonhill.Griffin Football Address: Seton Hill University Attn: Football 1 Seton Hill Drive Greensburg.edu Office Phone: 724-830-1870 Office Fax number. PA 15601 One______________________ Staff Griffin Football Coaching Joel Dolinski Head Coach/Offensive Line E-mail: email@example.com Office Phone: 724-830-1190 .724-830-1181 Mark Hartz Defensive Graduate Assistant Corners Danny Day Offensive Graduate Assistant Tight Ends Mike Snyder Offensive Coordinator/Assistant Head coach/Quarterbacks E-mail: firstname.lastname@example.org Office Phone: 724-830-1187 Jeremy George Defensive Line/Recruiting Coordinator E-mail: jgeorge@setonhill.
Griffin Football 2009 Football Schedule August 28th September 4th September 11th September 18th September 25th October 2nd October 9th October 16th October 23rd October 30st November 6th Bowie State 3:00 pm New Haven CT 3:00 pm @ Urbana 12:00 pm @ Glenville State 1:00 pm Sheperd (Homecomming) 3:00 pm @ West Virginia Wesleyan 1:00 pm West Virginia State 3:00 pm @ Charleston 1:00 pm Concord 3:00 pm @ Fairmont 3:00 pm West Liberty 3:00 pm CONFERENCE GAMES UNDERLINED .
Transfer Students August 28th……..Griffin Football Important Dates: Early Registration Dates: (Setonian Days) When Where May 22ndth Administration Bld. July 9th Administration Bld. Bld . June 18th Administration Bld.Admin. August 19th Administration Bld.
Griffin Football Seton Hill University Football Strength and Conditioning Manual .
As iron sharpens iron. . one man sharpens another.
both aerobic and anaerobic conditioning. You must embrace toughness and discipline and blend them together in order to be successful.flexibility. skill development. Excellence. This. speed development. Think of all these areas as spokes on a wheel all meeting together to form you the Griffin football player. A successful weight program deals with the following areas ----. A successful weight program does not just address lifting weights. please do not hesitate to call me at (513-309-1645) Sincerely Greg Huster . Good luck with the program and if you have any questions. rest and recovery. nutrition. Games are won in the weight room long before the game is played. will not get it done. This manual will introduce you to the Griffin Strength and Conditioning program. The time is now for you to establish a great work ethic and begin contributing to the Griffin football team. that’s why so few make it to the winners circle. Toughness.Dear Future Griffins. It is not easy. however. Remember. It will also provide you with a workout that will provide total body conditioning. Welcome to the family. Discipline Championships are won by teams who embrace hard work. The true test of an athlete/team is the ability of an athlete to play the whole game with reckless abandon. Many athletes can work hard sporadically. explosive power and strength power. must be made into a habit. The players that commit themselves to lifting and conditioning as a team are the players that will be relied on. you win football games long before the lights come on. It will serve to help you better understand the many different facets that play a role in helping you to become the best football player you can be.
Griffin Football General .
that we enjoy the pursuit of our utmost potential so that our dreams become real on the field of battle.“It is within these trenches.” .
#2 CREATE A TOUGHER. Following these methods and techniques will make you a bigger. #1 CREATE A BIGGER. more explosive and faster football player.Purpose The purpose of this manual is to provide you with a general overview of our Strength and Conditioning program. The methods and techniques you will learn in the weight room are based on the latest research and physiological fact. The traits and characteristics that we preach about and demand you follow will make US a better TEAM. The traits and characteristics that the program instills and brings out in you will help you to continue to be successful long after your career as a Griffin is over. MORE DISCIPLINED AND TEAM ORIENTED FOOTBALL PLAYER. The Purpose of the Strength and Conditioning program is two fold. MORE EXPLOSIVE AND FASTER FOOTBALL PLAYER AT SETON HILL UNIVERSITY. . The grind and the discipline it takes to FINISH EVERY REP will translate directly to our play on the field. Surviving the rigors and challenges as one unit will make us a stronger team.
Griffin Football Strength and Power .
Pain is weakness leaving the body .
The muscles that are used to raise the weight are the same ones used to lower the weight. 4) Lift until you reach momentary muscle fatigue. in the safest possible manner. . 5) Always lift with a partner. The best methods of strength training are those that produce the greatest amount of fatigue. 3) Emphasize the negative phase of the lift. The second is to make you a tougher. 2) Eliminate momentum at all times. You have to break through your pain barrier and create a new one. Every set of every exercise must be performed with an all out effort until momentary muscle fatigue is reached. The following principles are the pillars of our high intensity training: 1) Perform each exercise through its full range of motion. This will ensure that every repetition of every exercise is supervised to guarantee proper execution. This occurs when you can no longer properly lift another repetition. better football player.The purpose of strength training is two fold. Use you muscles to raise and lower the weight. The first is to fatigue your muscles. who will push you past your limits. in the shortest amount of time.
not the program. However. Research has shown that the best results occur from training the muscles to fatigue within the time frame of thirty to ninety seconds. The dramatic changes that occur in the body as a result of lifting weights are due to the intense nature of the exercise. Demand improvement from yourself every time you train. Small increases over time will get you where you are trying to go. Intensity and Time Training below a certain level of intensity will not produce any results. you are trying to add weight. performing only a few heavy reps is very dangerous and not specific to the needs of our athletes. it can be frustrating training for weeks to only increase one repetition. There is simply no other mode of exercise that works the muscles as hard. The longer the tension is applied to the muscle. but there will be times that your progress will amaze you and your coach. Look to yourself. Assuming about five to six seconds per rep would set a standard rep range from eight to twenty reps. Refuse to duplicate previous results. The competitive weight lifter has needs that are specific to his sport. and your effort for the answers. You can get stronger performing large amounts of volume. Ultimately. In the short run. Do not look for magic. Muscles respond to tension over time. you will determine your results. For the more experienced athlete. it is obvious that the exercise was not as productive as it should have been.We have never seen an athlete who could increase a repetition or two every workout. your motivation. which is not bad by any means. coach or equipment. you are trying to add repetitions. the more fibers can be activated. . In the long run. However. If you are capable of lifting two hundred pounds for six reps and you stop at five. while the college athlete has needs specific to his sport. if you only increase one repetition every three weeks that is an increase of twenty five pounds per year.
are they really saying that the best way to work the muscle is with two and a half minutes of work broken up into thirty second intervals? The fact of the matter is that muscles do not keep track of reps. The majority of the research has indicated that one to three reps are equally effective. the volume must decrease proportionately. individuals are really referring to the amount of time used to fatigue the muscles. But as intensity of the work increases. If someone states five sets of five reps is the best set/rep scheme. An athlete can spend 45 minutes or two hours in the weight room and accomplish the same amount of work.There has been a lot written about set and rep schemes without anyone really defining what is really being discussed. . When discussing the set and rep schemes.
Griffin Football Exercise Description Hone your skills so they become deadly .
When called upon. you must do your job! .
Starting Position: Grip the bar at shoulder width or slightly wider. Thumbs
wrapped around the bar, hands evenly spaced. Position the bar above the eyes at the start, arms straight. The feet must remain on the floor, rear end on the bench, and the head and shoulder stationary. Squeeze the shoulder blades together, put the head flat on the bench and feet flat on the floor. Make sure that there are secure collars on each side of the bar and that it is evenly loaded. Movement: Lower the bar slowly to the nipples. Keep the elbows under the bar. Touch the chest lightly making sure not to bounce. Forcefully, but under control, press the bar back up to arm length. Be sure no to raise the rear end off the bench while pressing. Slow the bar down when nearing the top so that control is maintained. The elbows must be under and inward slightly of the bar. If they flare out this will put excessive strain on the shoulder joint.
Barbell Bent Over Row
Starting Position: Grip the bar at shoulder width or slightly wider. Thumbs
wrapped around the bar, hands evenly spaced. Position the bar right above knees, arms straight. Bend slightly at knees and bend at waist so you are slightly above parallel to ground. Squeeze the shoulder blades together, arch back and keep feet flat on the floor. Make sure that there are secure collars on each side of the bar and that it is evenly loaded. Movement: Raise the bar towards belly button and along quadriceps. Keep the elbows back. Touch your stomach lightly making sure not to bounce. Slowly and under control, lower the bar back up to arm length. Be sure to keep back arched through out lift.
Starting Position: Grip the bar at shoulder width or slightly wider. Thumbs
wrapped around the bar, hands evenly spaced, arms straight. Squeeze the shoulder blades together, stand tall. Make sure that there are secure collars on each side of the bar and that it is evenly loaded.
Movement: Raise bar by curling up keeping elbows in a fixed position tight to your waist. Keep the shoulders back. Bring bar to chin and flex bicep. Slowly
and under control, lower the bar back down. Be sure not to sway or squirm throughout lift.
Angled Lateral Raise
Starting Positon: bend over at the waist with your feet shoulder width apart. Keep a slight bend in the knees to prevent stain on the lower back. Hold the dumbbells at arms length in front of you with the palms of your hands facing each other. Keep a slight bend in your elbows. Movement: Using your upper back strength, raise the dumbbells to the back and upwards in a semicircular arc. Hold this position for a second to maximize the peak contraction in the rear deltoids. Lower the weight to starting position.
Dumbbell Shoulder Press
Starting Position: Sit on the 90 degree bench with the dumbbells held upright
on the thighs. The lifter should use the thighs to “kick” the dumbbells up to the shoulders. Alternatively the spotter can assist the lifter in getting the dumbbells to this position. The torso should be upright and the tail should be all the way to the back of the bench. The dumbbells can be held like a barbell with the palms facing away from the lifter. Alternatively, the lifter can turn their palms inward slightly or have them turned in entirely so that the palms are facing each other. Movement: Press the dumbbells forcefully, but under control, to a position overhead. At the top, the arms should be straight and the torso erect. Do not lean backwards or arch the back excessively when pressing. Pause at the top, then slowly lower the bar back to the starting position at the shoulders. The dumbbells can come towards each other while pressing. Care must be taken not to bang the dumbbells into each other, which may result in a loss of
Starting Position: Grasp the bar with an overhand grip, palms facing away
from the body. The hands should be evenly spaced and shoulder width apart.
Movement: Begin the exercise with the arms straight. Pull the chin over the
bar, attempt to touch the chest to it, pause briefly at the top and lower the body slowly until the arms are straight. Do not kick or swing the legs.
Do not swing the weight at the top. Movement: With arms straight. Movement: With the upper torso vertical. The front leg should be out far enough so that the shin will be perpendicular to the ground in the bottom position. Hold dumbbells in both hands. Pause at the top and lower weight. Do not rest at the bottom. The back leg should be bent. One Legged Squat Starting Position: Place the back foot on a bench with the front leg out. . but not locked at the elbow. At the top. chin up. raise the arms out to the side until hands are parallel with the shoulders. thumbs pointed straight ahead. the front leg should not be locked out. pause at the bottom and keep up under control. chest out.Side Raise Starting Position: Begin with arms hanging by the side of the body. Down slow. lower yourself until the thigh of the front leg is parallel to the ground.
Seated Rear Delts Starting Position: With dumbbells in hand. then your right elbow to your left knee. . Bicycle Sit-Up Movement: Lie flat on the floor with your lower back pressed to the ground. sit on the edge of the bench. Keep the torso near vertical throughout the rep. Movement: Either foot first. standing straight up. chest out. With dumbbells. Step out far enough so that at the bottom the shin is perpendicular to the floor. Stand up straight then step out the same way with the opposite leg. stand straight up with dumbbells in hand at the side. chin up.45 Degree Lunge Starting Position: With barbell. place the bar on your back as if you were squatting. Put your hands beside your head. chest to knees and arms straight down. Bring knees up to about 45-degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee. Bend the leg until it is parallel to the floor. lunge at a 45 Degree angle to either side.
Explosive up. and walk for distance. Keep movements under control.Movement: Keeping your chest to knees. with left leg raised straight in the air. Movement: Upon coach’s signal. squeezing your rear delts and trapezius muscles. Farmer Walks Movement: Simply grab and hold onto weights in each hand. player fires his extended leg forward in a kneeing motion as far forward as possible. Upward Dog Leg Fire Starting Position: Player starts off on all fours. raise arms to the side. and repeat process. . Raise alternate foot. Dead Man Hangs Movement: Player holds onto a small section of pull-up bar in the fetal position as long as he possibly can. until he falls off. slowly down.
feet off the ground.Diamond Push-Ups Starting Position: Get in normal pushup position. Move both of your hands under your chest and make a pyramid-like with your hands. Movement: Lower yourself to where your chest touches your hands. Your pointing fingers should touch and your thumb should touch on the bottom which forms a pyramid. . Movement: Lower the body by bending at the elbow and shoulder joint until triceps are parallel to the floor. Move up and down under control and slowly. Dips Starting Position: Begin at the top. and then push yourself back up to starting position. Attach extra weight to the waist once the required number of reps can be completed. Come all the way until the arms are straight. also known as a diamond to most. chest out and the eyes focused straight ahead. elbows locked. Do not let the feet touch the ground.
Forward Lunges Movement: Hold Dumbbells in both hands. rotating the elbows around the bar. Aggressively pull the body under the bar. Movement: Jump upward extending the body. Hitting the bottom of the squat. shoulders over the bar with the back arched. Shrug the shoulders and pull the barbell upward with the arms allowing the elbows to flex out to the sides. stand up immediately . Step out far enough so that at the bottom the shin is perpendicular to the floor. chest out. Step out with the right foot and bend the right leg until it is parallel to the floor. Hang Cleans Starting Position: Stand with barbell with over hand grip slightly wider than shoulder width. or bar on the back like you are squatting. Stand up straight then step out with the left foot. Bend knees and hips so barbell touches mid-thigh. Catch the bar on the shoulders while moving into a squat position. and repeat alternating legs. chin up. Arms are straight with elbows pointed along the bar. keeping the bar close to the body. Keep the torso near vertical throughout the rep.
Press bar until arms are extended. Repeat Keannas Starting Position: Lay flat on your back with legs raised a foot off the ground. . Dismount barbell from rack over the upper chest using a wide oblique overhand grip. reaching forward with arms and raising back off the ground until knees meet chest. Movement: Bring legs forward to your head. Movement: Lower weight to upper chest.Incline Bench Starting Position: Lie supine on incline bench. raise legs 6 inches off of the ground and hold in that position for allotted time assigned by the coach. Killers Movement: With back flat on the ground and arms out to the side.
Movement: Pull down cable bar to upper chest. squeezing your rear delts and trapezius muscles. Keep movements under control. Explosive up. arms straight down. raise arms to the side. Return slowly until arms and shoulders are fully extended. sit facing the back of the bench (which is at an incline).Lat Pulldowns Starting Position: Grasp cable bar with a wide grip. . slowly down. Sit with thighs under supports. Incline Rear Delt Starting Position: With dumbbells in hand. Movement: Keeping your chest to knees.
Slowly (count of 10) let the weight down to resting position. Leg Extension Starting Position: Adjust the seat to allow full range of motion in your legs. . and then slowly (count of 10) lowering the weight back to the start position. pause in the contracted position. Repeat. Lay face down on the machine.Leg Curls Starting Position: Adjust the seat to allow for a full range of motion and so the back does not arch excessively. pausing at the top. Movement: Explode curling the heels towards the rear end. Sit upright in seat. Movement: Explode legs up. Repeat.
Movement: One player sits on bench with ankles hanging off edge. Partner grabs the players toes and does either: hold toes forward, forcing the sitting player to pull toes towards himself; press the bottom of toes, making the sitting player press away from himself; hold ankle at either side of the foot, making the player twist his foot against the pressure.
Man. Resistance Front Raise
Movement: Partner holds lifters hands down to the front, forcing lifter to raise arms against resistance. Once at top, partner presses down more, while lifter tries to keep arms raised for a 10 count.
Man. Resistance Neck
Starting Position: Lifter lies on a bench, either on his chest, right side or left side. Movement: Partner places hand on either back of head, left/right side of head. Partner resists the movement of the lifters neck, both up and down.
Man. Resistance Side Raises
Movement: Partner holds lifters hands down at the side, forcing lifter to raise arms against resistance. Once at top, partner presses down more, while lifter tries to keep arms raised for a 10 count
Starting Position: Grip the bar at shoulder width or slightly wider, thumbs wrapped around the bar, hands evenly spaced. Begin the exercise with the bar on the upper chest. Keep the elbows under the bar, and the torso erect and tight. Eyes face straight ahead. Keep the feet flat and solid underneath the body, slightly wider than shoulder width. Movements: Begin the movement with a slight bend of the knees. Use the strength of the legs, shoulders and arms to forcefully press the weight overhead. As the bar passes the eyes, slowly push the head through to keep the torso erect. Do not lean backwards when pressing. Pause at the top before lowering the barbell back to the shoulders slowly.
Starting Position: Stand in front of the bar, facing away from it. Grip the bar behind your back, slightly more than shoulder width apart. Movements: Lift your shoulders up, squeezing your trapezius muscles at the top. Lower slowly, repeat.
Romanian Dead Lift
Starting Position: Place hands in an overhand grip slightly wider than shoulder width. Align the feet under the armpits. At the top, slightly bend the knees and tilt the pelvis so the rear end is extended. Retract shoulder blades. Movement: While keeping the back flat, chest out, and head up, tilt over with the bar traveling down the legs until the chest is parallel to the floor. Keep the same slight bend in the knee through the entire movement. Keep the rear end high and push the hips back. Weight should be on the heels. Return to the top under control and repeat. Do not round the back during the movement! Only go down as far as parallel. The movement is all in the hips.
Shrugs Movement: Grab dumbbells in each hand. repeat. . Side Lunges Starting Position: With dumbbells. Lower slowly. Lift your shoulders up. Alternate sides. squeezing your trapezius muscles at the top. With Barbell. hold on back like you’re squatting. then pushing yourself back up. bending the leg you stepped with till it’s parallel. hold one in each hand at your sides. Movements: Simply take a large step to the side.
holding yourself up with your bottom arm. without letting anything but your arm and foot touch the floor. Hold until coach says stop. with both arms under you. Bar Twists Position/Movement: Hold bar on back like you are going to squat. Simply torque your abs and hips in alternating directions. Hold until coach says stop. letting only your toes and forearms touch the ground. . Front Bridge: Prop yourself up on your stomach.Side Bridge/Front Bridge Position/Movement: Side Bridge: Prop yourself up on your side. forearms on the ground. Keep a flat back.
Legs should be wide enough to allow to squat at a proper depth but not too wide so that the knees come inward when squatting. Lift the bar off the rack and take one step back. shoulder width or slightly wider. chest out and chin up. Lift weight to standing position. bend waist as bar approaches top of feet. After hips can no longer flex. Grasp barbell with a shoulder width overhand or mixed grip. Squat . Position your feet slightly wider than shoulder width and flare the toes out at a 45 degree angle. Keep the head up and chest out throughout the movement. Begin the descent by flexing at the hips. Movement: With knees straight. Bend knees and bend over with lower back straight. wider than shoulder width.Straight Leg Deadlift Starting Position: Stand with a shoulder width or narrower stance on shallow platform with feet flat beneath bar. lower bar toward the top of the feet by bending hips. Adjust hands comfortably. Movement: Keep heels flat on the floor. Squats Starting Position: Position the bar on the trapezius muscles. sticking the rear end out slightly and bending the knees. Pull shoulders back slightly if rounded. Lift bar by extending waist and hip until standing upright.
Upright Rows Starting Position: Grasp bar with shoulder width or slightly narrower overhand grip. The reps can also be done with alternating the up leg. Step-Ups Starting Position: Use a box that allows the front leg to be bent at 90 degrees. drive up onto the box keeping the upper torso vertical with the chest out chin up.until the thighs are parallel to the floor. Stay tall with chest out and chin up. The shoulders must rise before the hips so that the body stays in the correct position. take a couple of breaths and perform another rep. Allow wrists to flex as bar rises. Simply switch the leg that remains up every rep. Slow down near the top to maintain control. Settle at the top. Lower and repeat. Movement: Using predominantly the front leg. Slowly return the back leg to the floor and repeat. Movements: Pull bar to neck with elbows leading. Rise from the bottom position forcefully but under control. The back should be flat but angled forward slightly. Raise the hips and chest at the same time. . Imagine pushing the heels through the floor. Do not bounce in the bottom. Place front leg on the top of box with foot flat.
Toe Touches Movement: Lay on back with legs straight up in the air. Squeeze lower back. repeat. . Repeat. Superman Position: Lay flat on stomach. legs at 90 degrees. arms straight out. mocking the image of superman flying. Lift your upper body and touch your toes. lower arms and legs. Movement: Lift your arms and legs up.Wall Sits Movements: Sit with back flat against wall.
V-Sit Ups Movements: Lay on back. sit up and bring your legs straight up. making your body look like a V from the side view. Repeat. .
Griffin Football Functional Flexibility .
” "The man who can drive himself further once the effort gets painful is the one who will win" .” Suffer now and live the rest of my life as a champion. but I told myself “don’t quit.“I hated every minute of the training.
The range of muscles involved is dictated and developed by the activity you perform. You are interested in developing “functional flexibility. Stretch. When undergoing a stretching program the following strategies should be adhered to: Dynamic Warm-up. This will also help your recovery. Post Stretch.” When you increase the range of motion of a joint you want to also .The post stretch is where you will see the greatest improvement in your flexibility.It is important to raise the muscle temperature before stretching. This position should be held for 10 seconds while the muscle accommodates tension.Begin with a slow pre-stretch that ads only slight tension to the muscles. Those who maximize there dynamic warm-up will be faster that those who don’t. A Dynamic Warm-up is important because it not only raises your core temperature but it trains your body for the base movements you will use in football. Then ad more tension to the stretch but never enough to cause moderate pain. Your muscles are already tired and this will allow you to get further into the stretch.Griffin Football Griffin Flexibility Training Flexibility is a term used to define range of motion.
A properly designed strength program should increase an athlete’s flexibility Tips to remember when Stretching • MAKE SURE TO WARM UP before stretch DO NOT BOUNCE when you stretch STRETCH BEFORE AND AFTER WORKOUTS MAKE SURE YOU STRETCH ALL BODY PARTS PERFORM EACH STRETCH WITH PROPER TECHNIQUE HOLD EACH STRETCH STRETCH UNTIL YOU FEEL LIGHT TENSION STRETCH WITH A PARTNER when excessive tightness is evident and extra stretching is needed. you will increase its flexibility. • • • • • • • . If you properly strengthen a muscle.increase the strength of the muscles in the new range of motion.
Before each activity session Duration. The following are examples of the stretches and dynamic warmup that we do at Seton Hill University. turn around and repeat the same exercise. You will become a more athletic player in all aspects of your game as you spend time doing this.30 minute sessions apart from workout. There are many Yoga programs available online for free. YOGA: Even though this is not part of our lifting program this is something that every player who wants to be great should do. HOWEVER. The last 20 seconds heavy tension. Dynamic Warm-up Frequency.GRIFFIN PRE-WORKOUT ROUTINE WARM-UP: Dynamic Warm-up PRE-STRETCH: Hold each Stretch for 3O seconds. the first 10 seconds moderate tension.10 minutes Start Exercise Go 10 Yards Jog through 10 yards. A Great Player should spend 15 minutes after each workout with Yoga poses and stretches or 3 . We have time restraints that we have to follow so this is not included in our program. Although there are different types if you choose a yoga program to increase flexibility any of the extra work will pay dividends. The last 20 seconds moderate tension POST-STRETCH: Hold each Stretch for 30 seconds. the first 10 seconds light tension. .
Butt Kicks . High Knee 2.Correct Starting Stance for Dynamic Warm-up 1.
3. Carioca . A Skip 4. B Skip 5.
6. Shuffle 7. Bear Crawl . Russian Kicks 8.
Before each activity session Hold each stretch for 30 seconds each 1.Static Stretch Frequency. Feet Together 2. Spread To The Right/Left .
Spread Middle 4. Hip Flexor Right/Left .3. Groin Stretch To The Right/Left 5.
Quad Stretch Right/Left 7. Cradle Right/Left 8.6. Lay It Back Right/Left .
Piriformis Right/Left 10. Roll and Pull Right/Left .9.
Griffin Football FOOTBALL Speed Training .
” .“The quality of a person’s life is in direct proportion to their commitment to excellence. regardless of their field of endeavor.Vince Lombardi .
The action of the right arm effects the left arm and vice versa. PINCH. 3. or equivalently the rate of change of distance. Speed development is not form running D. or change of distance as you react to changing situations ON THE FOOTBALL FIELD.Keep eyes straight ahead on a horizontal plain. RUNNING MECHANICS UPPER BODY 1. Speed is developed while changing body movements on the run C.Emphasize rotating arms at shoulders straight ahead and not side to side. (Elbow joint) 2.Maintain an arm angle of 90 degrees. do not lean head forward or back. which reinforce our training techniques and will help you with on the field speed development. . Speed can be taught B. Speed vocabulary: There are a number of key words. A. FOOTBALL speed is the rate of motion. this hinders speed FIX. Our Strength and Conditioning program incorporates these fundamentals into our program.Speed Explanation Speed is the rate of motion. FOCUS.
10.Keep your arms close to your torso. HAMMER. Avoid creating space between yours arms and upper body. SQUEEZE. Point you knuckles to the ground and extend your wrist. . below the hip and past the butt. through the pocket.The forward swing of the hands stopping at the sternum level. LOCKOUT. 11. 5. 7. Remember to keep arms fixed at 90 degrees.Swing the arms through the shoulder area.Aggressive speed downward.to put as much force down into the ground as possible. from the chest height.as if you are cracking a whip .The freeze position of the upper arm occurs with the shoulder down and the hand past the butt. 8.The hard downward and backward action of the arm. we want the hand and knuckles of the hand to “crackdown” at the wrist joint . 9. 6.Just like the toes of the foot pointing to the ground in a downward action while running. CRACKDOWN. CHOKE. LOW. ROTATE. PULL.4.The position of the hands must go through the pocket below the hip and past the butt.
LIFT. 4. A forward and upward knee action rotates the hips to cover more ground.Create and maintain a 90 degree angle at the knee in the recovery phase. E. Any time the foot hits ahead of the hip forward momentum is broken. ¼ speed ½ speed ¾ speed Full speed F. PUNCH. Quality is more important than quantity G. 4. Keep your foot and foreleg down and under your knee.LOWER BODY 1. When the 90 degree angle is lost.Run tall as if someone where measuring your height. Speed train progressively 1. Train in speed distances that apply to game situations. Lead with your knee. the leg slows up. HANG.Pull your foot down and back under the hip in the recovery phase. on your initial movement from the ground. Your leg should be inactive from the knee down. 2. 20 to 50 yards .Drive your knee out and forward. 2. The lift occurs after the first ten yards of the 40. in the open field. SNAP. not up. 3. 3.
3 sets per session. Point Stance Distance from back foot to front door = 1 ½ feet Both feet should be pointing straight Place the ground hand directly under shoulder Scrape down hand to a lock. 8. do not lift Punch toward destination. Full recovery is necessary I. 40 yds at full speed. 4. Speed stance 1. 10. Utilize set principle 1. 5 reps.H. 5. Initial stages. 40 yds Increase to 3 sets when the first two sets are run without a drop off in time or tech The maximum goal is 5 repetitions per set. 7. 6. 2 sets. 2. do not punch up Focus forward with the understanding that the focus of the eyes change The free arm should be kept high. the lockout position All of the weight should be on the front leg and down hand Use the thigh of the front leg as a spring . 9. at a 90-degree angle. 3. When applying principles always start of fresh I. 3. 2.
Because of the intensity.Interval Training Since football is played in both short and long distances. we will incorporate sprints that involve longer yardage. allowing you to perform at a high level through out the game. The purpose of the test is to evaluate your anaerobic endurance that is your ability to sustain next to maximal effort for a series of repeated sprints without significant drop in performance. An athlete's interval training should use 35/4 REST/RUN as the ratio between each sprint. The next week you may have improved to 7 intervals within the prescribed time. The interval test will be administered upon reporting to camp. WE WILL PLAY WITH GUYS THAT CAN RUN ALL DAY LONG! The demands of anaerobic conditioning are best met by interval training. The time of each sprint should be recorded and compared to previous workouts. The following page will outline different intervals and how it is incorporated in our program . There are a lot of players that can run fast in the first quarter. These sprints will help keep up your cardiovascular endurance. it can only be continued for short periods of time that must be followed by rest. The first week of training you may find yourself running 6 intervals in the prescribed time.
3:00 Agility Training: 6-10 drills 2 each 12-20 Drills See WORKOUT SECTION Work Bout: 5-8 seconds Rest Interval: 20-35 seconds Quickness training: 2 quickness sequences : See WORKOUT SECTION Work Bout: 5-8 seconds Rest Interval: 10-25 seconds Short Sprints: 10-80 yards Work Bout: 3-10 seconds Rest Interval: 20-35 seconds Positioning Conditioning: See WORKOUT SECTION Work Bout: 4-8 seconds Rest Interval: 25 seconds Position Groupings Skill: Wr. Dl .ANAEROBIC CONDITIONING “Interval Training” All conditioning phases are based on the interval training principle. Qb Big Skill: Te. Periods of work followed by a period of rest and recovery. while most of the work bouts are short and intense. K Line: Ol. Rb.) Work Bout: 15-60 seconds Rest Interval: 45 seconds . Some work bouts are longer and more general. Db. The phases include: General anaerobic endurance work: (gassers. Fb. Lb. etc. Long Shuttles.
General Anaerobic Prescribed Times Gassers: Width 4x Work Intervals Rest Intervals Skill 35 sec 1:45 Big Skill 37 sec 2:00 D Line 39 sec 2:00 O Line 40 sec 2:00 ½ Gassers: Width 2x Work Intervals Rest Intervals Skill 14 sec 42 sec Big Skill 15 sec 45 sec D Line 17 sec 48 sec O Line 18 sec 50 sec 300 Yd shuttles: 3 x 100 Work Intervals Rest Intervals Skill 48 sec 2:30 Big Skill 51 sec 2:45 D Line 54 sec 2:50 O Line 56 sec 3:00 300 Yd shuttles: 50 x 6 ` Work Intervals Rest Intervals Skill 55 sec 3:00 Big Skill 58 sec 3:00 D Line 62 sec 3:20 O Line 65 sec 3:30 200 Yd Shuttles 2 x 100 Work Intervals Rest Intervals Skill 32 sec 1:30 Big Skill 34 sec 1:40 D Line 36 sec 1:50 O Line 38 sec 2:00 .
5 sec 25 sec .5 sec 25 sec D Line 6.110’s Work Intervals Rest Intervals Skill 14 sec 42 sec Big Skill 15 sec 45 sec D Line 17 sec 48 sec O Line 18 sec 50 sec Conditioning 80’s Work Intervals Rest Intervals Skill 10 sec 40 sec Big Skill 11 sec 40 sec D Line 13 sec 40 sec O Line 15 sec 40 sec Conditioning 60’s Work Intervals Rest Intervals Skill 8 sec 30 sec Big Skill 9 sec 30 sec D Line 9.5 sec 30 sec O Line 10 sec 30 sec Conditioning 40’s Work Intervals Rest Intervals Skill 5.0 sec 25 sec Big Skill 5.0 sec 25 sec O Line 6.
After the 5 lengths are completed. Group Goals: WR/DB: 96 SECONDS QB/RB/P/K: 100 SECONDS LB/TE: 104 SECONDS DL: 110 SECONDS OL: 114 SECONDS . Athlete finishes on the opposite 20 yard line from where he started. Athlete begins on the 20 yard line and runs to the opposite 20 yard line. The athlete’s time is recorded and rounded down to the nearest . Total distance covered is 300 yards.600 yard shuttle THE TEST (FOR SUMMER CAMP) 600 YARD SHUTTLE—TEST ORGANIZATION 1. Procedure is repeated with athlete starting at the same 20 yard line where he finished. The time is rounded down to the nearest . 2. 4.5 seconds. The athlete must touch his foot to the 20 yard line before changing direction. (this is a distance of 60 yards= 1 length). 5. 6. 3. (Total distance covered is 600 yards—300 yards + 300 yards) 9. 8.5 seconds and combined with the score the first heat. the athlete’s time is recorded. The athlete repeats this until 5 lengths are completed (20 yard line to 20 yard line). 7. Time must equal or better position group goals listed. The athlete gets 1 minute 45 second rest.
FOOTBALL Quickness and Agility .
.9% is Good Enough. .840. . 26. .200 114. .000 Phone calls by telecommunication services will be misplaced 2.488. . .400. .322 2.5 million 291 20. . . .063. .000 158.000 315 5. .000 Books shipped with wrong covers Mismatched pairs of shoes will be shipped per year Pieces of mail will be mishandled per hour Documents will be lost by the IRS this year Entries in Webster’s Dictionary will be misspelled Cases of soft drinks produced will be flat Pacemaker operations will be performed incorrectly Incorrect drug prescriptions will be written this year EVERY DETAIL COUNTS . . .If 99. Then . . .000. .000 Surgeries will be botched Checks will be deducted from wrong accounts 69.500 18. .
backward running. jumping. With the elbows locked at 90 degrees. and coordination are all involved in agility training. . If performing agilities on grass. every 5 yards drop hips and buzz feet at line for 2-3 seconds. STATIONARY ARM ACTION: Sit on the ground or stand in place. 3. On the upswing of the arms. FAST FEET: Bend at the waist with arms hanging down in front of body. Drive the top leg away from the ground as high as possible.Up It is very important to properly warm – up the body before attempting any fast . Buzz feet for 10yds. and reaction. agile bag drills etc. 5. drive the elbows back so the hands go past the butt. then accelerate for 10 yds. It is a game of angles. HIP ABDUCTION: Lie on your side with the legs straight and the body in line. Repeat every 5 yards. the hands should not go above the shoulders. balance. All movement patterns such as forward running. spikes are a must. Buzz feet as quick as possible while slowly moving forward. 360 HIGH KNEE: High Knee for 5 yds then perform full rotation high knee. and good posture. Reaction time. Be sure to wear ankle supported shoes. acceleration. movement runs. 4. 1.Agility Training Agility can be defined as the body’s ability to change directions while maintaining good control without decreasing speed. Agility Warm. Ankle braces or taping is also a good idea Movement Drills All agility drills will involve the following movement patterns. then proceed to the next 5yd increment. are also involved in agility training. Repeat with the other leg. etc. awareness in space. hands relaxed. These movement patterns must be mastered prior to intense agility training. Footwear It is extremely important to perform agility training with the proper footwear. Agility drills can be performed in the form of cone drills. 2. Football is not a straight line game. DECELERATORS: Run forward at 50-75%. reaction drills. Be sure to perform all movement drills in a good reactive athletic position. hopping. changing gears. then return. quick change of direction movements. These quick rapid movements involve deceleration and acceleration. lateral running and other movement drills as skipping. shuttle runs.
Some examples of drills used are: DESCRIPTION EXAMPLE Single Leg High Knees Sprint to the first 1 foot 1 foot bag. Each line should have a total of 6 bags with a starting cone set 5 yards before the first bag and a finish cone set 5 yards away from the last bag. The bags used are 1x1x3 and are placed between 18 and 24 inches apart. Always keep a good.6. Bag Drills . step directly over the bag placing one foot in between each bag. Double Leg Chop Sprint to the first both feet both feet bag. 360 ONE HAND: Sprint a total of 20 yards. upright position. Every 5 yards drop hips plant hand and rotate on hand 360 degrees. Keep . By using an exaggerated stride. After reaching the last bag sprint through the finish line. Step directly over the bag making sure to stutter-step with both feet before moving to the next bag. Make sure to raise your knee high enough so that your foot travels over the bag and not around it.bag drills are a useful device when working on foot speed and quickness.
quarter pivot to the left. Repeat in the opposite direction. Follow with the left foot bringing both feet together.yourself in a good upright position while focusing on quickness with your feet. both feet both feet . After finishing the last bag. When you reach the first bag. Lateral High Knee Sprint to the first bag. Sprint through the finish after the last bag. Step over the bag laterally (keeping your shoulders square) with your right foot by raising the knee to the front and stepping out to the side. turn and sprint through the finish.
Once reaching the end of the bag. push off. At the first bag. Once your right foot hits the ground. push off. Keep moving in an S fashion until reaching the final bag. and begin moving back to your right. Repeat in the opposite direction. allow only your left foot to travel over the bag. allow only your right foot to travel over the bag. and begin moving back to your left. Once your right foot hits the ground. . Once you reach the third bag. back peddle to the rear of the bag keeping the shoulders square and hips low. Move to your right by performing a Lateral High Knee keeping the shoulders square. Once you reach the third bag. plant. Repeat the in opposite direction. Sprint back to your starting cone. Continue again until reaching the third bag. Continue the Lateral High Knee (now moving to the left) until reaching the first bag. allow only your right foot to travel over the bag. turn and sprint.In & Out Drill Starting with the first bag to your right and your toes at the front edge of the bag. plant. At the last bag. push off in a slightly forward direction so that the bags will be out of your path. Once your left foot hits the ground. plant. “Cadillac” Starting with the first bag to your right and your toes at the edge of the bag. move laterally to the next bag and sprint forward.
however. At cone 5. but 2yds. apart. apart. Place cones 1 & 3 0n the goal line 7yds. again. open the hips and sprint around cone 2 to cone 3. Place cones 4 & 5 on the 5-yard line. they will be most effective on the football field.Cone Drills – cone drills are an excellent way to work on speed and change of direction. make another hard cut to the left sprinting through the finish at cone 4. and will help you execute the drills more specifically and effectively 40 yd. behind the goal line. 7yds. This will ensure that you are familiar with the playing surface of real life game situations. 45 132 . Set up another drill that mirrors the example. and repeat in the opposite direction. Place cone 2 in between cones 1 & 3. These drills can be performed anywhere. From cone 3 make a hard cut left heading towards cone 4. From cone 1. Touch cone 4 with your hand and immediately change direction back toward cone 3. Directional Change Drill You will need 5 cones and a hurdle for this drill. hurdle the bag in your path. Once reaching cone 3 cut hard to the left and sprint toward cone 5. hurdle the bag in your path.
Upon reaching the first cone.DRILL DESCRIPTION EXAMPLE Shuttle Drill Place 4 cones 5 yards apart with cone 1 being your starting point. sprint to the first cone. Continue until finishing through the last cone. finish with a sprint through cone 1. . sprint to and from each of the cones without stopping. From the starting cone. Make sure to touch each line with your hand. After reaching the fourth cone. plant with the outside foot and turn toward the second. In progression. Zig Zag Drill Place 7-10 cones in a slalom formation leaving roughly 12 yards in between each one.
no matter what drill you use. Circle around cone three heading directly toward the right side of cone 2.There is a number of 3 and 4 cone drills used here at Seton Hill University.NFL 3 Cone Drill Place 3 cones. 20 Yard Shuttle Place 2 cones 10 yards apart with a midline directly in between them. Immediately turn and sprint toward the opposite line (cone 2) touching that line with your left hand. Make sure. in a three point stance. Sprint to and from cone 2. that you train at the highest intensity possible. Repeat in the opposite direction. 10 yards apart in an L shape. Next. touching the line. Rather than list them all for you. Upon reaching cone two. Starting on the midline. sprint to and circle cone 2. we will give you a few examples. immediately turn and sprint through the finish line (midline). Keeping the cone on your right side sprint toward the right side of cone 3. pivot to the left and sprint through the finish. Again. 23 1 3 and 4 Cone Drills. are used for speed and agility training. DRILL DESCRIPTION EXAMPLE . All of which. sprint to the right touching the line (cone 1) with your right hand. Start at cone 1 with the cone just to your right. though..
Examples of drills used are: Sprint/Sprint/Sprint Back Peddle/Shuffle/Sprint Sprint/Sprint/Back Peddle Shuffle/Shuffle/Back Peddle Sprint/Back Peddle/Sprint Sprint/Shuffle/ Back Peddle Remember to always finish through the starting point. Examples of drills used are: Sprint/Shuffle/Back Peddle/Shuffle Sprint/Carioca/Back Peddle/Carioca Sprint/Sprint/Shuffle/Back Peddle Shuffle/Sprint/Sprint/Back Peddle Shuffle/Carioca/Shuffle/Carioca Remember to always finish through the starting point. . Set these cones up roughly 10-15 yards apart. 4 Cone Drills These drills will help you with acceleration and change of direction.3 Cone Drills These drills will help you with acceleration and change of direction. Set these cones up roughly 10-15 yards apart.
FOOTBALL Plyometrics .
Plyometrics is the term now applied to exercises that have their roots in Soviet training methods. This method was originally known as "shock" training and was invented by Yuri Verkhoshansky in the Soviet Union. Interest in this training increased during the early 1970s as East European athletes emerged as powers on the world sport scene. As the Eastern bloc countries began to produce superior athletes in such sports as track and field, gymnastics, and weight lifting, the mystique of their success began to center on their training methods. Plyometric training rapidly became known to coaches and athletes as a method of training that linked strength with speed of movement to produce power. The exercises became essential to athletes who jumped, lifted, or threw. The well known plyometric training methods involve the lower body and the results are often nothing short of miraculous. But not much is written about how plyometric training can also dramatically increase strength, power, speed, and explosiveness in the upper body.
Ground Based Plyometrics Guidelines Who Athletes that can safely squat 1 ½ times their body weight and are in good physical conditioning. High level plyometric exercise (repetitive bounding exercises) are not recommended for those that weigh more than 230 pounds Frequency The ground based plyometric program should be utilized in the off and pre seasons. Workouts should be done 2 x week for no longer than 6 weeks. These workouts should be avoided during the in season and post season periods. No more than 100 contacts in a session. Form
All exercises must be done with perfect form. Emphasis should always be on quality not quantity. Do each exercise explosively but stay under control and within the confines of the drill. All landing should be done “softly” , on the balls of the feet and with knees bent. Keep your head up, knees bent in a good athletic position. Surface The plyometric program should be done on a soft, level surface, preferably a synthetic surface which has some “give”. Avoid doing plyometric drills on hard surfaces or where the ground may be uneven and unsafe. Warm-up Always warm-up the body thoroughly before the plyometric workout. See the warm-up and stretching procedures outlined in this manual. Volume Pick two exercises per workout. Progress from lower impact drills (level 1) to higher impact drills (levels 2 ). Do not progress to another level if the current level has not been mastered. Progress from 2 sets to 3 or 4 sets. Keep the sets short (3-10 reps or 5-20 seconds). Duration Excluding warm-up, the plyometric workout should not take longer than 10 minutes. How do I fit ground based plyometrics into the overall workout schedule? The best time of the week to do these workouts is before lifting, after an extensive warm-up or on a day where you are not strength training. Rest Enough time between reps to duplicate a perfect rep. 2:00 minutes between sets.
Upper Body Plyometrics Guidelines These exercises are to be done during the off and pre season training periods. One or two workouts per week are all that is necessary or desirable. Care should be taken to do these exercises after an extensive warm-up and upper body stretching program. These drills could be incorporated right into the strength training workout. Volume Pick 1 or 2 exercises and perform 2-4 sets of 5-20 reps of each. Form Emphasis should be on quality not quantity. Every rep should be done explosively but under control within the context of the drill. Medicine Balls All upper body plyometric exercises will involve some sort of medicine ball. The medicine balls will vary in weight from 2 lbs to 28 lbs. Beginners should use lighter weights. Always remember never sacrifice safe form for more weight. Rest Minimal between reps, 1:00 between sets.
Upper Body Plyometrics High Intensity
Explosive Start Explosive Pushups Explosive Push-Up In a regular pushup position descend down and pause for 3 seconds then attempt to elevate your body up into the air. You can also attempt to elevate yourself on boxes. Perform 4-5 sets of 5-8 repetitions. Explosive Pullups Start out Hanging in a pull up position. On command do a pull up as fast as possible. Should be done fast enough so that your hands can briefly come off of bar. Explosive Stop Upper Body Altitude Drop Elevate yourself with your arms up in boxes in a push-up position. Drop off the boxes, land on a padded surface on the ground and attempt to absorb the
Let ball hit ground and repeat. On command let your body fall and arms straightened. Swing the ball down and forward exploding it in the ground as hard and fast as possible. . Squat Throw Begin with ball in front of chest and in squat position. fall run. On command throw medicine ball up and behind you as high and far as possible. Extend up and throw ball as high as possible. throw. Before your arms straighten out stop your movement. Overhead Toss Begin with Medicine ball in between legs and in a squat position. Never increase the box height above the height that allows you to land with minimal arm bend. Medicine Ball Explosive Training (Upper and Lower) Ball Slams Begin drill by holding the ball overhead with arms extended.Begin drill with the ball held at the chest. Bend your arms no more then ¼ range and do 3-4 reps of this per set. Squat down and extend legs out while throwing the ball forward.impact. Super Core Explosive Training Squat. Pull up altitude drop Start out up in the pull up position. Should not fully extend your arms.
2. Bring knees to chest and grab both hands.1 .2.5 1.3.(1. Single Leg Skaters.1.5 5.2.Lower Body Plyometrics High Intensity Bounding. Dot Drills Drills used are: 1 Foot Drills 2 Foot Drills 1. Drop hip and explode up. Land and reload starting in squat position.188.8.131.52.1 1.2. you can make your own dots with pieces of tape.5 5. land on one foot then repeat immediately with other foot.2.4). These dots are usually on pre-made mats.Start in a squat position and explode up and out.Stand with feet shoulder width apart. Place the tape marks in a 2’x2’ X design with one dot directly in the center.4.2.5 184.108.40.206.5) 220.127.116.11.1 (1. 5 5.5).2.(3. Dot Drills- dot drills are another exercise that we use to help with foot speed.2. Move in a 45% angle.1. however.2.2.Start on one foot and move vertical and side to side at same time.3. Tuck Jumps.2.2.
Griffin Football Summer Running Program .
Griffin Football Skill Development .
Skill Pattern Running Skill and exercise are two separate. 91 . you must practice that specific skill. This type of running will not only help you get in shape for camp. the coaches will give you a set of skill pattern drills to incorporate into your running. receivers should run routes. defensive backs should cover. etc. The recovery rates will be decreased each week as we near training camp. These skill patterns will help you simulate actual movements that are made on the football field for your individual position. This means that quarterbacks should throw and run with the ball. The motor learning experts now inform us that it’s impossible to recreate the neuromuscular pattern used to perform a skill unless that specific skill is performed. As soon as you add resistance to a skill. it becomes exercise or a new skill. The coaches will make your skill work out as specific as possible. but will also help to work the muscles that may be problems for many people. Over the summer.
Slide (2) – Full Speed – Attack straight for 5 yards Slide Horizontal for 2 steps continue drill for 40 yards. High Knee (2) – Two Hands on Ball – ½ Speed 10 Yards then accelerate for 10 Yards. 4.Running Back Drills 1. 2. Form (2) . 3. Choice Routes (Check Release) .Left Hash/Middle Right Hash / 2 Right/2 Left 9. Swing Routes (Check Release) .Switch to Right Hand 10 yards Then Left Hand for 10 yards.Left Hash/Middle Right Hash / 2 Right/2 Left 93 .Attack at 45 degrees and break opposite every 5 yards for 40 yards. Arrow Routes (Free Release) – Left Hash/Middle Right Hash / 2 Right/2 Left 8. 5. Zig Zag (2) – Full Speed . Angle Routes (Free Release) – Left Hash/Middle Right Hash / 2 Right/2 Left 10. Arrow Routes (Check Release) . Swing Routes (Free Release) – Left Hash/Middle Right Hash / 2 Right/2 Left 6.Left Hash/Middle Right Hash / 2 Right/2 Left 7.Two Hands for 5 Yards .
Circle around cone always facing forward and staying close to the cone. Start with four cones about 12 X 10 yards. back and forth. 94 . Finish by sprinting 5 yards through line. Start on side of cones slalom ski over. Have them sprint for 10 yards. Go over cones back forth back forth 4 times. Holster. Use ball on stick and snap count. Also show Pass to have D-line run through you staying on their feet– Can also use Chutes to keep D-linemen Low Cone Drills: Start in stance. Always have your feet buzzing and finish through the cone 5 yards. Use Ball on Stick and snap count. for ten reps. Go in direction of coaches signal (side to side and back to front. Finish by sprinting 5 yards through a line. Start and explode out for 10 yards. get comfortable fall forward catch yourself 60 – 40. Sprint 5 yards on ball movement to a cone. To get the draw point back towards the LOS and have the D-line retrace their steps and use paddle on air to simulate getting off of an offensive lineman. Start in stance sprint 5 yards to cones that are lying on sides (narrow end facing each other). Coach will point towards a cone in the back and you will open hips and angle towards deep cone). Up START: 6 point start – start on all fours with hands on ground and explode out into a sprint for 10 yards. Finish by sprinting 5 yards through line. Redirect Draw/ Pass: Have D-lineman start in stance on your cue snap the ball. Emphasize the linemen getting flat and opening their hips to get down the LOS. – Back Straight Tilt ass up slightly tilted. Right before the D-lineman gets to you direct him laterally down the line of scrimmage. Begin in middle of two cones on ready ready set buzz your feet. 1 Leg Balance 1 Step: In your stance and raise your down hand leg. Finish by sprinting 5 yards through line. Start on side of cones jump over touch both feet inside foot up repeat for ten reps. HAND in Hip.Summer 2010 Manual Defensive Line Drills STANCE: Shoulder Width – Heel to Toe Stagger.
Counter Bags. Motions) Departure Angles / Pick-ups 4.Circuit. 3 to 2. 3 by 1. Tackling Fit Angle Open Field 3. Downhill Shuffle. Stance / Footwork Gather Skin the Line Cones. Boot) Man Technique (Hug RB. 95 . Angle) Pressures Alignment (2 by 2. Wheel. 5. 6. Defeat Blocks Hit and Shed Spill Splatter Turnovers Punch Strip Fumble Recovery Interceptions Zone Drops Quick Drops Full Zone Drops Sorts (2 to 1.Downhill Scrape. Smash.Swing.Linebacker Individual 1. Downhill Shuffle Re-direct Tempo RB 2. Diagonal.
and seated Simulate snap Bring ball up in quick motion Picture circle on target and throw to points on the circle 3. for right handed Lt. knee down.Same as face to face 4. Wrong Foot . Wall Stand with throwing shoulder next to wall Stay on balls of feet and throw to target 10 yds. Parallel 10 yds.10 yds.QB Throwing Drills 1. apart Rt. apart Jog together clockwise then counter clockwise throwing to target Open shoulder and hips. eliminates winding up 96 . away Keep high release. left. Bar . away 7. 5. apart Feet parallel and toes on line Pull off arm through High release Turn wrist down and away Knee 10 yds.Throw at target 12 yds. keep release high 6.Stand 3 yds behind goal post . apart Run down line Open shoulder and hips and throw to far shoulder of target Keep high release Circle 10 yds. for left handed .Opposite placed forward Rt. 2. apart . both. Face to Face 10 yds.
Sprint. Accelerate for 5 yards c. 2 Left g. Right. Dig (WR 16 Yards. 2 Right. Back Pedal. No False Steps b. 2 Right. Sprint Both Directions b. 2 Left e. TE 14 Yards) i. Corner i. Karaoke c. 2 Right. Fade/Seam 30 Yards i. 2 Right. Comeback 18 Yards (Just WRs) i. 2 Right. 4 Cone Drills a. 2 Right. 2 Left j. 2 Left 97 . 2 Right. Hitch 6 Yards i. Post 30 Yards i. Out 10 Yards i. 2 Right. Hook 14 Yards i. 2 Left d. Slant i. 2 Left c. and Left 3. Stance and Starts a. Forward. X 2. Shuffle. 4 Times b. 2 Left h.WR/TE Drills 1. Routes a. 2 Left i. 2 Left f. 2 Right. Shallow Cross i.
5 Minutes 2 Step Punch Approach Fit and Base Drive 98 . 5 Minutes De Meanor 2.OL DRILLS 1.
Griffin Football Nutrition 99 .
and beans as opposed to red meats. ground or sliced turkey. low fat cheese. oatmeal. low fat ice cream. Complex Carbohydrates = Grain products. shrimp. and ten percent protein. This type of information is misleading and dangerous. Everywhere you turn you hear or read about someone who has gained or lost twenty pounds in one week. A meal may include a turkey sandwich and a bag of carrots or a piece of fruit. It can be compared to the thermostat in a heating and cooling system. This will increase your metabolism thus 101 . The key here is small portions. You can wash all of this down with a glass of milk or water. fruits. low fat yogurt. Your weight regulation mechanism in your body is referred to as your set point. low fat peanut butter.Griffin Football NUTRITION Nutrition is the one component of fitness programs that most people are misinformed about or misunderstand. beans. haddock. Skipping meals to lose weight is counterproductive and actually slows your body’s metabolism down. The majority of one’s energy supplied by fat should come from unsaturated fats. The majority of one’s carbohydrates should come from fruit and vegetable sources. oils Proteins = Skinless boneless chicken breast. A balanced diet should consist of eating sixty percent carbohydrates. Thus. roughy). and pastas Fats = Low fat milk. A portion should be about the size of your fist. As athletes. those that remain liquid at room temperature. if your goal is to lose weight then it is imperative that you eat five to six meals per day. you must be able to separate the facts and fiction of dietary habits in order to perform at your optimum level. fish (tuna. BALANCED DIET Each person should eat a well balanced diet. vegetables. fish. rice. thirty percent fat. Finally the majority of protein intake in one’s diet should come from chicken. DO NOT SKIP MEALS It is important to maintain food intake at constant levels throughout the day. The following facts that are listed below are published by the American Dietetic Association and have been reviewed by the Food and Drug Administration.
One key factor that many athletes do not understand is that your body can only absorb a certain amount of nutrients at one time. WEIGHT REDUCTION Weight reduction is a simple mathematical formula. ARE VITAMIN SUPPLEMENTS NECESSARY? Athletes tend to consume large amounts of food and if a sensible selection occurs there should be an adequate intake of vitamins and minerals. Losing more than two pounds in one week is actually counterproductive do to the fact that you begin to lose muscle mass as opposed to fat mass. weight gain is a combination of increasing a balanced diet. 102 . Thus protein supplements are unnecessary and can be money that is foolishly spent. So it is imperative that you constantly fuel your body. LARGE AMOUNTS OF PROTEIN ARE NOT ESSENTIAL Protein is the most poorly understood and possibly the most abused nutrient in the athletic community. This reduction of 3500 calories may come from a combination of increased activity or decreased caloric intake. However. keep in mind that the finest sources of vitamins and minerals come from foods and not pills. if your diet is not balanced a supplement may prove to be beneficial. 1 gram per 2. For every 3500 calories that you burn you will lose one pound. The key here is that you want to reduce your body fat and increase your lean muscle mass. On the other hand if you are trying to increase your weight it is best to eat three good-sized meals every day. Therefore do not fall for these fad diets that claim to enable you to lose ten pounds in one week. If you reduce your diet by five hundred calories a day as well as engage in twenty minutes of cardiovascular activity per day you will lose about two pounds in one week. This reiterates the need to eat smaller meals more often throughout the day. which increases total caloric intake. Therefore a 220-pound male only needs 100 grams of dietary protein per day.2 pounds of body weight. A combination of exercise and diet is the most sensible approach. It is also important to keep in mind that your body can only absorb about thirty grams of protein in one sitting.decreasing the amount of calories that you store as fat. The recommended daily allowance for protein is calculated as follows. Remember. Any excess will be excreted. This is equivalent to sixteen ounces of red meat. On the other hand.
no sausage English muffins/ toast or bran muffin with preserves/ jelly/ fruit butters Bagels with preserves/ jelly/ apple butter Low fat milk or yogurt Dry or cooked cereals with or without milk and fresh or dried fruit Dried fruit alone or mixed with dry cereal and nuts Low fat granola or cereal bars Lunch Vegetable or chili stuffed potatoes Salad with low fat dressing On salad bars add veggies. beets. dried beans. pasta.Excess weight in the form of fat will affect your speed and endurance levels. chicken or roast beef sandwiches on bagel. crackers. rolls. Our goal is to make you bigger. carrots. bread Turkey. Cheese and creamed soups are high in fat Cheese or veggie pizza Dinner Less emphasis on meats and more on starches: Rice/ pasta/ potatoes and vegetables Meats should be bakes/ broiled/ grilled instead of fried Pasta with clam or marinara sauce Fish steamed in tomato sauce Chicken breast without the skin with rice and vegetables Stir fry dishes with lean meat and lots of vegetables in minimal oil 103 .no butter Egg sandwich. Good food choices Breakfast Pancakes/ waffles/ French toast with syrup. whole grain bread Add tomatoes. green peppers to sandwiches Pasta with meat or meatless sauce Tacos without sour cream Baked/ broiled meats instead of fried Vegetable/ chicken soups. not fatter. bagels.
Healthy Fast Food Choices McDonald’s Grilled Chicken Deluxe (hold the special sauce) Grilled Chicken Salad (low-fat dressing) Pancakes w/ syrup Taco Bell Grilled Chicken Burrito (no cheese or sour cream) Grilled Chicken Soft taco Grilled Veggie Fajita Bean Burrito Have as much lettuce. fresh fruit. tomato. kidney beans Pasta Salads Breads Chicken Breast Salad Pizza Order a pizza that is thick with extra crust rather than cheese 104 . juice. and salsa as you want! Burger King BK Broiler Chicken Sandwich (no mayo or special sauce) Chicken Salad (low fat dressing) Hardee’s Chicken Fillet Grilled Chicken Salad Arby’s Roast Chicken deluxe (no mayo) Roast Turkey Deluxe (no mayo) Roasted Chicken Salad Wendy’s Dave’s Grilled Chicken (no mayo or special sauce) Grilled Chicken salad Garden Veggie Pita KFC Tender Roast Chicken (white meat without skin) Small serving of mashed potatoes Bagel Breakfast Whole grain bagels. yogurt Low-fat cream cheese or jam Salad Bars Be generous with colorful vegetables: peas.
mushrooms. butter. skinless chicken breast with lettuce and tomato is OK at any fast food restaurant. mustard or salsa for mayonnaise. special sauce. *Try substituting ketchup. sour cream. onions *Grilled. 105 . this will help fill you up. *Drink plenty of water or iced tea with your meal. etc. peppers.Pile on vegetables: broccoli.
Griffin Football Rest and Recovery 106 .
Exercise is a form of stress and by itself produces nothing of value. A high carbohydrate diet will allow for more sugar to be stored in your muscles. Eat properly.Rest & Recovery At Seton Hill University. It is rest that allows improvement to occur. not the quantity of work done. Get on a schedule. Make sure you are in bed early enough to get seven to ten hours of sleep per night. In addition. 3. At this point. an athlete weighing 225 pounds is performing more work per running interval than the 190-pound athlete. speed. we will cut back on the amount of exercise. Do not add more. 2. Exercise depletes the stored sugar in your muscles. you are probably over training. As you gain strength or become better fit. As you approach your top levels of fitness at Seton Hill University. The following are ways that you can improve your recovery: 1. The ability to gain strength. you will need less work and more rest to maintain your top level of fitness. one of your greatest challenges will be getting enough rest so that you are able to make steady gains from your lifting and running programs. The amount of rest that one needs to recover from a lifting bout will vary from athlete to athlete. When running the same pace. Take naps whenever you can fit them in during the day. you are performing more work. and conditioning levels is based upon the quality of work performed. Consequently. If you find yourself not gaining strength before you have reached you maximum level. One of the biggest factors is the amount of sleep that you get. 108 . It is the stimulus for producing strength and conditioning results. research has indicated that within an hour after exercise you body’s ability to store sugar in the muscles is at its greatest. An individual’s genetic makeup and sound nutrition will determine strength and size potential. you should eat or drink carbohydrate within sixty minutes of training. You are just adding to the problem at hand. This is why you need to follow the prescribed amount of run to test ratio to ensure you are working within your group’s ability. The amount of exercise that one is able to recover from will also vary. The same amount of running may be just right to stress the system of a 190 pound athlete but would be too much for the 225 pound athlete.
Griffin Football Summer Lifting Program 109 .
Griffin Football Summer Lifting Charts 116 .
Real Dogs Bite 117 .
O n e H e a rt B e a t 124 .
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