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2009 BSU Football Strength and Conditioning Program.
Citation preview
BR
ON
CO
FO
OT
BA
LL
ST
RE
NG
TH
& C
ON
DIT
ION
ING
PR
OG
RA
M 2009
BL
UE
TE
AM
Am
es, Michael
Baker, C
hase
Bofgm
an, Josh
Derom
e, Billy
Efaw
, Kyle
Elkin, B
rad
Ew
ing, Qllaylon
Gallarda, T
homas
Gavins, Jerrell G
erke, Spencer
Har|:-ler, D
.J.
Hess, Jake
Jackson,
Jungblut, Justin
Marshall, K
yree
Mooney, A
llen
Murray, A
ntwon
Myers, B
renel
Shoem
aker, Tyler
Slater, M
att
Sm
ith, Tom
my
Tam
buro, Mike
Thom
pson, Brandyn
Tjong-A
Tjoe, R
icky
Wright, D
rew
2010 OF
F-S
EA
SO
N C
OM
PE
TIT
ION
TE
AM
S
GR
EY
TE
AM
Acrey, D
errell
Atkinson, M
ichael
Audagnotti, C
arlo
Brow
n, Jonathan
Craw
ford, James
Davis, John M
ichael
Durrant, B
ronson
Hayes, C
huck
Hiw
at, Geraldo
Hout, B
y.-on
Kaiserm
an, Ma"
Leno, C
harles
Linehan, G
abe
Makinde, E
ho
Martin, D
oug
Paradis, M
a“
Percy,
Potter, C
hris
Roberson, C
hris
Southw
ick, Joe
Taylor, Jam
ar
vlad, Nick
Wilson, M
att
ïvinterswyk, R
yan
Yriarte, C
ory
Alexander, N
ick
Broyles, Jake
Burks, A
aron
Cßushlin, M
ike
Cushing, D
ave
Febis, C
edric
Harm
an, Trevor
Hodge, Jarvis
Iloka, George
Johnston, Jake
Dustin
Kellogg, Joe
King, S
ean
Koontz, D
arren
Mcclellin, S
hea
Moore, K
irby
Moss, H
azen
Paul, D
an
Pendergast, G
arrett
Stanaw
ay, Travis
Tevis, A
aron
Veneble, W
inston
Waller, Z
ach
White, H
unter
Young, T
itus
Avery, Jerem
y
Brotzm
an, Kyle
Burroughs, M
itch
Byrd, T
homas
Grim
es, Greg
Hill, D
erek
Johnson, Jeron
Johnson, Malcolm
Koch, C
handler Lam
bert,
Law
rence, will
Mackey, D
eron
Minier, P
reston
Moore, K
ellen
Nisby, J.P
.
Paul, Joey
Pavel, Jim
my
Pettis, A
ustin
Potter, N
ate
Robinson, Jasun
Root, Jarrell
Turner, D
ane
Wilson, D
avid
Winn, B
illy
wright, F
araii
Elite G
reat
Good
Elite G
reat Good
Under 4.20 4.20-4.30 4.31-4.45 O
ver 4.55
Elite G
reat Good
Under 4.05 4.05-4.15 4.16-4.30 4.31-4.40 O
ver 4.40
ABelow
A
ABelow
A
ABelow
A
Line
Elite
Great
Under 7.45 7.45-7.60
Under 6.85 685-6.99
Skill
Over 35 E
lite Over 31 E
lite Over 28 35-33 G
reat 31-29 Great 28-26 32.5-30 G
ood 28.5-27 Good 29.5-28 A
26.5-25 Ave 23.5-22 U
nder 28 Below
A U
nder 25 Beiow
A U
nder 22
Skill _..... O
ver 270 Elite O
ver 305 Eiite O
ver 310 Elite 270-255 G
reat 305-285 Great 310-290 G
reat ‘1: A F
: An H
254-240 Good 284-265 G
ood Ééo-270 G
ood 239-225 A
verage 264-250 Average 269-250 A
verage Under 225 B
elow A
verage Under 250 B
elow A
verage Under 250 B
elow A
verage
Ski" B
skill Line
Elite
Great G
ood
Elite G
reat Good
Over 520 520-480 479-440
439~405 Under 405
Elite G
reat
Good
Over 480 480-450 449-420
419-390 Under 390
Over 435 435-405 404-375 374-350 U
nder 350
ABelow
A
ABelow
A
ABelow
A
Skill L
ine
Skill
Over 330 E
me 330-300 G
reat 299-275 Good 274-250 A
ve Under 250 B
elow A
Elite G
reat Good
Over 375 375-350 349-325 324-300 U
nder 300
Elite G
reat
Good
Over 360 360-330 329-300 300-275 U
nder 275
ABelow
A
ABelow
A
Skiil P
ositions - Defensive B
acks, Wide R
eceivers, Quarterbacks, R
unning Backs &
Kickers B
ig Skill P
ositions - Tight E
nds, Fulibacks, L
inebackers, Defensive E
nds & L
ong S
nappers Line P
ositions - Offensive L
ine Si D
efensive Tackles
BO
ISE
ST
AT
E F
OO
TB
AL
L 2010 P
RE
PO
ST
- PR
AC
TIC
E S
TR
ET
CH
ES
Double L
eg Hip L
ift
D_A
Y2
Rapid H
igh Knee/H
amsiring K
ick Quick S
tep Carioka
Rom
o Skips/B
ackward S
kip Up &
Out 2 A
rm P
ull to Chest/W
alking Quad B
ackwards L
unge/Lunge W
alk
Toe T
ouch/srraiîqhr LÈ
SU
KÍC
R
Single L
eg Hip [iff
D_A
Y 3
Rapid H
igh Knee/H
amstring K
ick H'
Speed shuffre
A-skip/C
-skip
Cross O
ver Shuffle
Walking R
omo/D
iagonal Lunge W
aik Walking T
oe Grab/D
iagonal Straight L
eg Kick D
ouble Leg H
ip Lift
Post P
ractice Stretches ;ion1
Seated B
utterfly Preïzel S
tretch
Lunge S
tretch W/S
it Back
Ogtion 3
Right over L
eft Hang S
eated Right over L
eft Lying K
nee into Chest S
tanding Quad
EE
SN
AT
CH
riffs - 6 dffferefrt exercises - 2 x msec each
WIN
TE
R M
AS
TE
R
WIN
TE
R M
AS
TE
R
Sets ln O
RA
NG
E m
ust be seen and signed off. Clean up P
lal'forn|s.'Benches and R
ack all DB
S
EX
TR
A N
EE
DS
WO
RK
EX
TR
A N
EE
DS
WO
RK
Hin M
obilit Stationary H
urdres Over 8. B
ack 2 x 15 each way/each F
oam R
ohers - Hip R
otators/Ffexors - 2 x 30sec each C
ore
Plate R
ainbows w
/25.'bs - 2 x 8 each way F
eet Sit U
ps 3 x 15
Shoulder 1-A
nn DB
Proŕractions - 2 x 12 each
Static B
ack Extension W
/ RnR
8( YA
2 x 15 each Posterior C
hain
SL
Bench H
ip Lift- 2 x 10 each .leg
WIN
TE
R M
AS
TE
R
Sets in O
RA
NG
E m
ust be seen and signed off. Clean up P
latformslßenches and R
ack ail DB
5!!!
EX
TR
A N
EE
DS
WO
RK
EX
TR
A N
EE
DS
WO
RK
EX
TR
A N
EE
DS
WO
RK
WIN
TE
R M
AS
TE
R
Sets ln O
RA
NG
E m
usi be seen and signed off Clean up P
latformslßenches and R
ack all DB
sll!
EX
TR
A N
EE
DS
WO
RK
EX
TR
A N
EE
DS
WO
RK
WIN
TE
R M
AS
TE
R
@IB
A N
EE
DS
WO
RK
Hin M
obilii Hip C
ircles - 2 x 10 each way, each leg (20 rota!)
Posterior C
hain Stability B
a!! Bent L
eg Hip L
ifts 2 x 10 each feg
EX
TR
A N
EE
DS
WO
RK
Hig G
irdle Strength
Shoulder B
ridge Hip A
bduction Í 2 x 10 each .leg W/band
EX
TR
A N
EE
DS
WO
RK
Sets in O
RA
NG
E m
usi be seen and signed off. Clean up P
latformslßenches and R
ack all
Recommended