KC Football Spring Workout 2020

Speed and Agility Program
Speed Drills
The speed drills are done on Monday and Thursday. Each sprint workout is broken down into
the following sequence.
1. Warm-up
2. Stretching
3. Starts
4. Sprints
5. Plyometrics
6. Resistive Drills
Do the drills in the order that they are listed. It is especially importatn to do the warm-up and
stretching routines before doing any of the speed drills. Do not perform any heavy leg work prior to
running speed drills.
Agility Drills
The agility drills are done on Tuesday and Friday. Each agility workout is broken down into the
following sequence.
1. Warm-up
2. Stretching
3. Rope and Bag Drills
4. Backpedal Drills
5. Cone Drills
6. Jump Rope Drills
7. Line Drills
8. Mobility Routine
The agility drills vary with each position. For example, only the defensive backs and linebackers
do the backpedal drills. Be sure the body goes through full ranges of motion to aid recovery.
Linebackers
Speed Drills
Week 1 and 2 Week 3 and 4 Week 5 and 6
Form Starts 10 yds 5x Form Starts 10 yds 5x Form Starts 10 yds 5x
Position Start 10 yds 5x Position Start 10 yds 5x Position Start 10 yds 5x
Buildups 30 yds 4x Buildups 30 yds 4x Buildups 40 yds 2x
Power Skips 25yds 4x Power Skips 25yds 4x Power Skips 25yds 4x
Harness Drill Routine 1x Harness Drill Routine 1x Harness Drill Routine 1x

Flying 10's 4x Flying 10's 6x Flying 20's 6x
Stadium Step or Hills 2x Stadium Step or Hills 3x Stadium Step or Hills 4x
1/2 Gasser 2x 1/2 Gasser 2x 1/2 Gasser 2x
Agility Drills
Jump Rope Drill 1x Jump Rope Drill 1x Jump Rope Drill 1x
Straight Run Drill 2x Straight Run Drill 2x Straight Run Drill 2x
Lateral Step 2x Lateral Step 2x Lateral Step 2x
Forward Back Drill 2x Forward Back Drill 2x Forward Back Drill 2x
Hip Flips on Line 2x Hip Flips on Line 2x Hip Flips on Line 2x
Sprint Ladder Drill 2x Sprint Ladder Drill 2x Sprint Ladder Drill 2x
Backpedal Sprint 2x Backpedal Sprint 2x Backpedal Sprint 2x
45 Degree Angle Drill 2x Three Corner Drill 2x
Comeback Drill 2x

Hip Flips on Line 2x Hip Flips on Line 2x Hip Flips on Line 2x
Pro Agility 2x 45 Degree Angle Drill 2x Three Corner Drill 2x
Comeback Drill 2x Backpedal Ladder 2x Comeback Drill 2x
Comeback Drill 2x Pro Agility Drill 2x
Defensive Backs
Speed Drills
Flying 20 4x Flying 20 4x Flying 20 4x
Flying 30 4x Flying 30 4x Flying 30 4x
Power Skips Height 4x Bag Jumps 4x

Bounding 2x Bounding 2x Bounding 2x
Agility Drills
Comeback Drill 2x Comeback Drill 2x Comeback Drill 2x
Post Corner Drill 2x Post Corner Drill 2x Post Corner Drill 2x
Weave Drill 2x Weave Drill 2x Weave Drill 2x
4 Corner Shuffle Drill 2x 4 Corner Shuffle Drill 2x 4 Corner Shuffle Drill 2x
Square In Drill 2x Square In Drill 2x Square In Drill 2x
Backpedal Sprint 2x Backpedal Sprint 2x

Comeback Drill 2x Comeback Drill 2x Comeback Drill 2x
Square In Drill 2x Square In Drill 2x Square In Drill 2x
Hip Flip on Line Drill 2x Hip Flip on Line Drill 2x Hip Flip on Line Drill 2x
Corner Shuffle Drill 2x 4 Corner Shuffle Drill 2x 4 Corner ShuffleDrill 2x
Nebraska Agility Drill 2x Nebraska Agility Drill 2x Nebraska Agility Drill 2x
Post Corner Drill 2x Post Corner Drill 2x Post Corner Drill 2x
Backpedal Ladder 2x Backpedal Ladder 2x Backpedal Ladder 2x
Pro Agility 2x Pro Agility 2x Pro Agility 2x
90 Degree Drill 2x 90 Degree Drill 2x
Weave Drill 2x
Running Backs, Wide Receivers, Tight Ends,
and Quarterbacks
Speed Drills
Power Skips-Heights 2x Power Skips- Heights 2x Power Skips-Heights 2x
Power Skips-Distance 2x Power Skips- Distance 2x Power Skips-Distance 2x

Flyings 30's 2x Flyings 30's 2x Flyings 30's 2x
Power Skips-Distance 2x Power Skips- Distance 2x Power Skips-Distance 2x
Bag Jumps 2x Bag Jumps 2x Bag Jumps 2x
1/2 Gasser 3x 1/2 Gasser 3x 1/2 Gasser 3x
Agility Drills
Rope Routine 1x Rope Routine 1x Rope Routine 1x
4 Corner Carioca 2x 4 Corner Carioca 2x 4 Corner Carioca 2x
Change Direct. Drill 2x Change Direct. Drill 2x Change Direct. Drill 2x
Nebraska Agility Drill 2x Three Corner Drill 2x Pro Agility Drill 2x
Pro Agility Drill 2x Zig Zag Drill 2x Zig Zag Drill 2x

Pro Agility Drill 2x Pro Agility Drill 2x Pro Agility Drill 2x
Change Direct. Drill 2x Change Direct. Drill 2x Change Direct. Drill 2x
Offensive Lineman
Speed Drills
Form Sprints 3x Form Sprints 3x Flying 10's 3x
Position Start 10 yds 5x Position Start 10 yds 5x

½ Gasser 2x ½ Gasser 2x ½ Gasser 2x
Agility Drills
Shuffle Drill 2x Shuffle Drill 2x Shuffle Drill 2x
Zig-Zag Drill 2x Zig-Zag Drill 2x Zig-Zag Drill 2x
4 Corner Shuffle Drill 2x Sprint Ladder Drill 2x

Zig-Zag Drill 2x Zig-Zag Drill 2x Zig-Zag Drill 2x
4 Corner Shuffle Drill 2x 4 Corner Shuffle Drill 2x 4 Corner Shuffle Drill 2x
Shuffle Ladder Drill 2x Shuffle Ladder Drill 2x Shuffle Ladder Drill 2x
4 Corner Carioca 2x 4 Corner Carioca 2x 4 Corner Carioca 2x
Defensive Lineman
Speed Drills
Position Start 5x Position Start 10 yds 5x Position Start 10 yds 5x

Position Start 5x Position Start 10 yds 5x Position Start 10 yds 5x
Stadium Step of Hills 2x Stadium Step of Hills 2x Stadium Step of Hills 2x
½ Gasser 2x ½ Gasser 2x ½ Gasser 2x
Agility Drills
Rope Drill Routine 1x Rope Drill Routine 1x Rope Drill Routine 1x
Wave Drill 2x Wave Drill 2x Wave Drill 2x
Tap Drill 2x Tap Drill 2x Tap Drill 2x
Shuffle Ladder Drill 2x Sprint Ladder Drill 2x
4 Corner Shuffle Drill 2x

Rope Drill Routine 1x Rope Drill Routine 1x Rope Drill Routine 1x
Wave Drill 2x Wave Drill 2x Wave Drill 2x
Tap Drill 2x Tap Drill 2x Tap Drill 2x
Shuffle Ladder Drill 2x Shuffle Ladder Drill 2x Shuffle Ladder Drill 2x
Forward Back Drill 2x Forward Back Drill 2x
Zig-Zag Drill 2x
Warm-up Routine
1. High Knees= Mark a 10 yard course and begin by taking quick, short, one foot steps. Drive your
knees high so that your thighs are parallel to the ground. When you lift one leg, be sure the other leg is
fully extended. Bend forward slightly at the waist and keep your back straight. Achieve at least 30 steps
in 10 yards.
2. Butt Kicks= Start drill by running on your toes and alternately swinging heel of each foot up to the
buttocks. Keep knees pointed towards the ground and keep action quick and smoothe and produce the
swinging at the knee.
3. Carioca Drill= In the standing power position move to the right crossing the left leg over the right
and then moving the right leg out the side. From this position, the left leg is crossed over the body, but
behind the back, and the right leg is moved to the side. Repeat the process for the designated distance.
Return to the left. Be certain to keep shoulders square and rotate the hip.
4. 30 Yard Buildups= Start in a 3-point stance and build up speed for 30 yards. Make sure be up on
toes, use proper arm swing, and lift knees high and bring heels up to the hips.
Flexibility
Flexibility is the ability of a joint to be freely moved through its range of motion in all dirctions.
Flexibility of range of motion is highly joint specific. That means a person may have good range of
motion in one joint and poor range of motion in another. It is our goal to improve your flexibility,
increase your range of motion and decrease the likelihood of injury. It is very important that you focus
on your stretch and listen to your body. Stretching will give you a kinesthetic awareness of your body
that will help you avoid injury.
GUIDELINES FOR PROPER STRETCHING PROCEDURE
1. We will stretch before and after all workout sessions.

2. You must preform our warmup exercises before stretching
3. Stretching will have a positive influence on your performance
4. Total body nutriton has a positive influence on flexibility
5. Do not bounce into your stretch, ease into it slowly
6. Hold each stretch for 10-12 seconds
7. Stretching will help prevent some injuries
8. Stretching sessions should take 8 minutes
Speed Drills
Starts
1. Form Starts
2. Position Starts
Sprints
1. Form Sprints
2. Buildups
3. Flying 10's
4. Flying 20's
5. Flying 30's
6. ½ Gasser
Resisted Speed
1. Harness Routine
2. Stadium Steps or Hills
Plyometrics
1. Bounding
2. Power Skips for Height
3. Power Skips for Distance
4. Bag Jumps
Agility Drills
Rope Drills
1. Every Other Hole
2. Every Hole
3. Double Chop
4. Lateral Step Drill
5. Lateral Step Double Chop
6. Weave Drill
Bag Drills
1. Straight Run Drill
2. Lateral Step
3. Tap Drill
4. Change of Direction Drill
5. Forward-Backward Drill
6. Shuffle Drill
7. Wave Drill
Backpedal Drills
1. Comeback Drill
2. 90 Degree Drill
3. 45 Degree Drill
4. Hip Flip on Line Drill
5. Weave Drill
6. Football Mirror Drill
7. Backpedal Drills
Cone Drills
1. Four Corner Carioca Drill
2. Four Corner Shuffle Drill
3. Comeback Cone Drill
4. Square Drill
5. Three Corner Drill
6. Nebraska Agility Drill
7. Zig-Zag Drill
Jump Rope Drills

1. Feet Togther
2. Right Foot Hop
3. Left Foot Hop
Line Drills
1. Pro Algility Drill
2. Sprint Ladder Drill
3. Backpedal Ladder Drill
4. Backpedal Sprint Drill
5. Shuffle Drill
Metabolic Training
Kilgore College Spring Workouts 2020
Week of March 23rd
Monday Tuesday
Warmup Warmup
Stretch Stretch
Workout Workout
Speed Drills Agility Drills
Stretch Stretch
Wednesday Thrusday
Warmup Warmup
Stretch Stretch
1.5 mile jog Workout
Stretch Speed Drills
Stretch
Friday Saturday
Warmup Off
Stretch
Workout
Agility
Stretch
Week of March 30th
Monday Tuesday
Warmup Warmup
Stretch Stretch
Workout Workout
Stretch Stretch
Wednesday Thrusday
Warmup Warmup
Stretch Stretch
Stretch
Friday Saturday
Warmup Off
Stretch
Workout
Agility
Stretch
10 Pound Up Day
Week of April 6th
Monday Tuesday
Warmup Warmup
Stretch Stretch
Workout Workout
Stretch Stretch
Wednesday Thrusday
Warmup Warmup
Stretch Stretch
Stretch
Friday Saturday
Warmup Off
Stretch
Workout
Agility
Stretch
Week of April 13th
Monday Tuesday
Warmup Warmup
Stretch Stretch
Workout Workout
Stretch Stretch
Wednesday Thrusday
Warmup Warmup
Stretch Stretch
Metabolic Training (3 sets) Workout
Stretch
Friday Saturday
Warmup Warmup
Stretch Stretch
Workout 1.5 mile jog
Agility Stretch
Stretch
Week of April 20th
Monday Tuesday
Warmup Warmup
Stretch Stretch
Workout Workout
Stretch Stretch
Wednesday Thrusday
Warmup Warmup
Stretch Stretch
Shuttle Run (2X for Time) Workout
Stretch
Friday Saturday
Warmup Warmup
Stretch Stretch
Workout 2.0 mile jog
Agility Stretch
Stretch
EMAIL IN RESULTS AFTER THURSDAY’S

WORK OUT IN WEEK 5
WEEK OF April 20th
Week of April 27th
Monday Tuesday
Warmup Warmup
Stretch Stretch
Workout Workout
Stretch Stretch
Wednesday Thrusday
Warmup Warmup
Stretch Stretch
Metabolic Training (3 sets) Workout
Stretch
Friday Saturday
Warmup Warmup
Stretch Stretch
Workout Shuttle Run (2X for time)
Agility Stretch
Stretch
Week of May 4th
Monday Tuesday
Warmup Off
Stretch
2.0 Mile Jog
Wednesday Thrusday
Warmup Off
Stretch
Shuttle Run (3X for Time)
Stretch
Friday Saturday
Warmup Warmup
Stretch Stretch
Shuttle Run (3X for Time) 2.0 Mile Jog
Stretch
Week of May 11th
Monday Tuesday
Warmup Warmup
Stretch Stretch
Workout Workout
Stretch Stretch
Wednesday Thrusday
Warmup Warmup
Stretch Stretch
Shuttle Run (3X for Time Workout
Stretch
Friday Saturday
Warmup Warmup
Stretch Stretch
Workout Metabolic Training (5 sets)
Agility Stretch
Stretch
Week of May 18th
Monday Tuesday
Warmup Warmup
Stretch Stretch
Workout Workout
Stretch Stretch
Wednesday Thrusday
Warmup Warmup
Stretch Stretch
2.5 Mile Jog Workout
Stretch
Friday Saturday
Warmup Warmup
Stretch Stretch
Agility Stretch
Stretch
Week of May 25th
Monday Tuesday
Warmup Warmup
Stretch Stretch
Workout Workout
Stretch Stretch
Wednesday Thrusday
Warmup Warmup
Stretch Stretch
Shuttle Run (3X for time) Workout
Stretch
Friday Saturday
Warmup Warmup
Stretch Stretch
Workout Shuttle Run (3X for time)
Agility Stretch
Stretch
Week of June 1st
Monday Tuesday
Warmup Warmup
Stretch Stretch
Workout Workout
Stretch Stretch
Wednesday Thrusday
Warmup Warmup
Stretch Stretch
Shuttle Run (3X for time) Workout
Stretch
Friday Saturday
Warmup Warmup
Stretch Stretch
Agility Stretch
Stretch
EMAIL IN RESULTS AFTER THURSDAY’S

WORK OUT IN WEEK 11
WEEK OF June 1st
Week of Jun 8th
Monday Tuesday
Warmup Off
Stretch
Shuttle Run (3X for Time)
Stretch
Wednesday Thrusday
Warmup Warmup
Stretch Stretch
Shuttle Run (3X for time) 2.0 Mile Jog
Stretch Stretch
Friday Saturday
Off Warmup
Stretch
Metabolic Training (6 sets)
Stretch
Conditioning and Testing
Those of you the follow this program to the "T" will have no problem passing our conditioning
test. We will have prepared you properly if you adhered to all facets of the program including nurtition
and social habits. The gut check will be when you report. The conditioning test will consist of 3 X 100
yard shuttle. There will be a 30 second rest in between each run. If an athlete does not pass each shuttle
run he will have extra running after each practice during two-a-days. We cannot take time getting
players in shape during fall camp. We must all report in the best shape of our lives. There is no
question in our mind that we will all pass this test on reporting day.
WR/CB = 18/20/22 sec.

QB/TB/Safeties = 20/20/22 sec.
FB/LB = 20/22/22 sec.
DE/TE/Spec. = 20/22/24 sec.
OL/DL = 22/22/24 sec.
100 Yard Shuttle Run
Start on the Goalline, Sprint 5 yards and touch line and return to goalline.
Sprint 10 yards and touch line and return to the goalline
This equals 1 100 yard shuttle run.
Weight workout for the week of March 23rd
Monday
1. 10 Minutes / 5 Reps – Front Squat
2. 10 Minutes / 3 Reps – Hang Clean
3. 10 Minutes / 5 Reps – Bench
4. 5 Minutes / 3 Reps – Dumbell Incline (one each arm then one together = 1 rep)
5. 5 Minutes / 10 Reps – Straight Leg Dead Lift
Tuesday
1. 10 Minutes / 3 Reps –Hang Snatch
2. 10 Minutes / 5 Reps – Back Squat
3. 5 Minutes / 10 Reps – Straight Bar Bend Over Rows
4. 5 Minutes / 10 Reps – Straight Bar Curls
5. 5 Minutes / 10 Reps – Leg Extension
6. 5 Minutes / 10 Reps – Leg Curls
Thursday
Friday
1. 10 Minutes / 3 Reps – Clean & Jerk
Notice that we are not working off of a percenta. Each lift has a time frame and you are required
to get as many sets as possible within that time frame. This type of lifting helps you reach your
maxium pontential every single day. Push yourself!
Weight workout for the week of March 30th
Monday
Tuesday
Thursday
Friday
10 Pound Up Day
Weight workout for the week of April 6th
Monday
Tuesday
Thursday
Friday
Monday
Tuesday
Thursday
Friday
Monday
5. 5 Minutes / 10Reps – Straight Leg Dead Lift
Tuesday
Thursday
Friday
MAIL IN RESULTS AFTER THURSDAY’S

WORK OUT IN WEEK 5
WEEK OF April 20th
Monday
Tuesday
Thursday
Friday
Weight workout for the week of May 4th
Monday- Max on Hang Clean, 5 min of reps of 2 / 5 min of reps of 1
Tuesday- Max on Squat, 5 min of reps of 2 / 5 min of reps of 1
Thursday- Max on Bench, 5 min of reps of 2 / 5 min of reps of 1
Friday- Off
WRITE DOWN NEW MAXES ON

WEEK 7 UP DAY SHEET
Monday
Tuesday
Thursday
Friday
Monday
Tuesday
Thursday
Friday
Monday
Tuesday
Thursday
Friday
Weight workout for the week of June 1st
Monday
Tuesday
Thursday
Friday

WORK OUT IN WEEK 11
WEEK OF June 1st
Weight workout for the week of June 7th
Monday- Off
Tuesday- Off
Thursday- Off
Friday- Off
KC Football
Goals for Spring 2020
I, _______________________ will do everything in my power to accomplish the goals that are
set for me in helping KC become the Southwest Junior College Football Conference Overall Champions.
Post-Test Pre-Test
Incline _____ Incline _____
Squat _____ Squat _____
Bench _____ Bench _____
10 _____ 10 _____
40 _____ 40 _____
Vertical Jump _____ Vertical Jump _____
Standing B.J. _____ Standing B.J. _____
ProAgility _____ Pro Agility _____
Sit and Reach _____ Sit and Reach _____
Weight _____ Weight _____
_____________________________ ____________________________
Player Signature Coach Signature
ALL IN
Dear Rangers,
A huge key to our success is the role you play is making sure that the 2020 spring
strength and conditioning is followed. These workouts have been designed to enable
you to maintain your top physical and mental condition during this unexpected spring
break. It is vitally important that you follow the day-to-day workout plans. You will be
lifting and running every Monday, Tuesday, Thursday, and Friday. DO NOT MISS A
DAY!!!
We have placed four 10 pound updays in the workout. If you get all the reps in the 2nd,
5th, 8th and 11th weeks on either incline, squat, and bench, you will adjust your max up
10 pounds. After the 5th and 11th week you will update the max sheets and email it to
your position coach. This will allow us to monitor your progress over the spring.
In closing, I want to remind you that there are no shortcuts to success. Only hard work,
determination, and dedication will allow us to reach our goal of competing at a high
level in 2020.
MTXE,
Coach Gooden
Warm-Up Routine
1. High Knees
2. Carocia
3. Lunges / Trunk twist
4. Shuffle side stretch w/ siagon squat
5. Walking Heel Scoops
6. Walking High Kicks
7. Walking Knee Pulls
8. Walking Ankle Pulls
9. Plyo-Metric Shuffle
10. Starts
Week 2
Initial Max Up 10 lbs New Max
Incline _________ ________ ________
Squat _________ ________ ________
Bench _________ ________ ________
Week 5
Incline _________ ________ ________
Squat _________ ________ ________
Bench _________ ________ ________

WORK OUT IN WEEK 5
Week 7
Incline _________ ________ ________
Squat _________ ________ ________
Bench _________ ________ ________
Week 11
Incline _________ ________ ________
Squat _________ ________ ________
Bench _________ ________ ________

WORK OUT IN WEEK 11

KC Football Spring Workout 2020

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Speed and Agility Program

Week 7 and 8 Week 9 and 10 Week 11 and 12

Week 7 and 8 Week 9 and 10 Week 11 and 12

Week 7 and 8 Week 9 and 10 Week 11 and 12

Week 7 and 8 Week 9 and 10 Week 11 and 12

Week 7 and 8 Week 9 and 10 Week 11 and 12

Week 7 and 8 Week 9 and 10 Week 11 and 12

Week 7 and 8 Week 9 and 10 Week 11 and 12

Week 7 and 8 Week 9 and 10 Week 11 and 12

Week 7 and 8 Week 9 and 10 Week 11 and 12

Week 7 and 8 Week 9 and 10 Week 11 and 12

GUIDELINES FOR PROPER STRETCHING PROCEDURE

1. We will stretch before and after all workout sessions.

Jump Rope Drills

EMAIL IN RESULTS AFTER THURSDAY’S

Week of May 4th

EMAIL IN RESULTS AFTER THURSDAY’S

WR/CB = 18/20/22 sec.

100 Yard Shuttle Run

MAIL IN RESULTS AFTER THURSDAY’S

Tuesday- Max on Squat, 5 min of reps of 2 / 5 min of reps of 1

Thursday- Max on Bench, 5 min of reps of 2 / 5 min of reps of 1

WRITE DOWN NEW MAXES ON

MAIL IN RESULTS AFTER THURSDAY’S

3. Lunges / Trunk twist

4. Shuffle side stretch w/ siagon squat

5. Walking Heel Scoops

6. Walking High Kicks

7. Walking Knee Pulls

8. Walking Ankle Pulls

Incline _________ ________ ________

Squat _________ ________ ________

Bench _________ ________ ________

Incline _________ ________ ________

Squat _________ ________ ________

Bench _________ ________ ________

MAIL IN RESULTS AFTER THURSDAY’S

Incline _________ ________ ________

Squat _________ ________ ________

Bench _________ ________ ________

Incline _________ ________ ________

Squat _________ ________ ________

Bench _________ ________ ________

MAIL IN RESULTS AFTER THURSDAY’S

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