WK 6

Set

s

Dis

t

% Res

t

Set

s

Dis

t

% Res

t

Set

s

Rep

s

% Res

t

2 20y 50% 15s 2 20y 50% 15s 1 10e 3kg 15s

Cradle to Chest-->Lunge 1 10y 50% 15s Inchworm 1 10y 50% 15s MB OH Side2Side 1 10e 3kg 15s

Quad Stretch-->Lunge 1 10y 50% 15s Lunge w/ 3 Rotations 1 10y 50% 15s MB Pendulum 1 20 3kg 15s

Side Shuffle w/ Arms 2 20y 50% 15s Karioka 2 20y 50% 15s MB Swing 1 10e 3kg 15s

Side Lunge w/ Pivot 1 10y 50% 15s X-Over Lunge w/ Pivot 1 10y 50% 15s MB Pushups 1 10 3kg 15s

1 20y 50% 15s 1 20y 50% 15s 1 20e 3kg 15s

Set

s

Rep

s

% Res

t

Set

s

Rep

s

% Res

t

Set

s

Tim

e

% Res

t

1 20y 75% 30s 1 1 75% 0 1 10m 50% 0

Power Skips->Sprint 1 20y 75% 30s Ladder-Hip Pivot 1 1 75% 0

Triple Broad Jump 2 20y 90% 1m 2e 1 75% 30s

2 8e 90% 1m 1 10 90% 0

1 10s 90% 0 MB Side Toss in Wall 3 10e 90% 1m

Set

s

Dis

t

% Res

t

Set

s

Dis

t

% Res

t

Set

s

Rep

s

Wt.

Res

t

4 10y 90% 1m 1 10 90% 0 Push Press 4 5 50% 2m

Moving Start (5y->15y) 8 20y 90% 1m Hurdles-Lateral Weave 1 10 90% 0 Bench Press 4 3 85% 0

Football Skills 1 10m 90% 0 4Cone Fundementals-3 1e 10y 90% 1m MB Chest Pass in Wall 4 12 3kg 3m

Buildup 50%>75%>90% 2 40y >>> 2m 3 8 75% 1m

2 10 90% 2m 3 8 25#+ 1m

Partner Crunches 2 20 BW 1m

6 Way Lunges 3 1m BW 1m

2e 20y BW 0

Set

s

Rep

s

Wt.

Res

t

Set

s

Ho

ld

% Res

t

Set

s

Ho

ld

% Res

t

3 100 BW 1m 1e 30s NA 0 1e 30s NA 0

Hang Clean Pull 4 5 50% 2m O/S Leg 1e 30s NA 0 Modified Hurdler Push 1e 30s NA 0

Back Squat 4 3 85% 0 I/S Leg 1e 30s NA 0 Butterfly 1 30s NA 0

4 6 BW 3m Quads 1e 30s NA 0 1e 30s NA 0

2 90s BW 1m Glutes 1e 30s NA 0 1e 30s NA 0

Incline Press 3 8 75% 1m Chest 1e 30s NA 0 Wall Pec Deck 1e 30s NA 0

Pullups/Angled Pullups 3 8 BW 1m Lats 1e 30s NA 0 Lean Away Row 1e 30s NA 0

2 20 MR 1m 1e 30s NA 0 1e 30s NA 0

Set

s

Dis

t

% Res

t

6 100y 75% 1m

Set

s

Ho

ld

% Res

t

1e 30s NA 0

Side Lean 1e 30s NA 0

Pretzel 1e 30s NA 0

1e 30s NA 0

1e 30s NA 0

Plate Front Raise

Calf Wall Push

4 Way Ankle Walk

Quarters - 45sec/play

X-Over Hamstring

Cooldown #1

Clear

Calf Pushup

Side Lying Quad

Fire-3 Tempos

Elbow Behind Head

Conditioning

ClearCounter Move. Jump Scissor Quad

Plank Iron Cross

Partner Leg Throw Shoulder

Fire-2

Jump Rope

Clear

Calf

Lift #1 Rollout Flexibility

Playing Speed Playing Speed Lift #2

Fire-1

2 Point Stance Start

Fire

Hurdles-F/B Weave

Fire Bentover Row

Scissor Jumps MB Accelerations+Jump

Seated Arm Action

Prep Prep Technique

Aim

Backpedal Striders

Aim

Ladder-Slalom

Aim

Football Skills

Ladder-O/S Leg Lat. Drift

Ready

MB Around the World

1-2-3 Touch Angled Speed Skaters MB Side Taps

Ready

Fwd/Bwd Skip

Ready

Stuntman Fall

Warmup #1 Warmup #2 Warmup - MB

Lower Body Lift - Power Medium Conditioning Upper Body Lift - Power

Light Conditioning Active Recovery - Rollout Active Recovery - Flexibility

Monday Tuesday WednesdayPlaying Speed - Acceleration & Football Skills Playing Speed - Agility/COD/Max Velocity Light Football Skills

Copyright © 2009 Zone Ready, DBA. All Rights Reserved. This Workout does not provide any medical advice. You must consult a physician before undertaking any activity described in this workout

WK 6

Set

s

Dis

t

% Res

t

Set

s

Rep

s

% Res

t

Set

s

Tim

e

% Res

t

1 20y 50% 15s 2 20y 50% 15s 1 20m 50% 0

Ultimate Lunge 1 10y 50% 15s Walk Over Fence 1 10y 50% 15s

Toe Grab 1 10y 50% 15s Opp. Foot to Hand 1 10y 50% 15s

Side Skips 2 20y 50% 15s A-Skips 2 20y 50% 15s

Reaching Rev. Lunge 1 10y 50% 15s Crescent Kicks 1 10y 50% 15s

1 20y 50% 15s 1 20y 50% 15s

Set

s

Rep

s

% Res

t

Set

s

Rep

s

% Res

t

Set

s

Tim

e

% Res

t

2 10s 75% 1m 1e 1 75% 30s 1 5m 50% 0

Pro Shuttle 1e 20y 75% 1m Ladder-123 Lat. Drift 1e 1 75% 30s

Tuck Jumps 1 5 90% 1m 1e 2 75% 30s

1 2e 90% 1m Hurdle 4 Way Hop 1 10s 90% 1m

1 40y 90% 1m MB Repeat Barrel Toss 1 5 90% 1m

Set

s

Dis

t

% Res

t

Set

s

Dis

t

% Res

t

Set

s

Ho

ld

% Res

t

6 5y 90% 30s 1e 10y 90% 1m 1e 30s NA 0

5 Cone W-Drill 2e 1 90% 1m Position Skills 1 10m 90% 0 O/S Leg 1e 30s NA 0

Angled CODs 1 30y 90% 1m I/S Leg 1e 30s NA 0

T-Drill 1e 1 90% 1m Quads 1e 30s NA 0

ON-OFFs 2 80y 90% 2m Glutes 1e 30s NA 0

Chest 1e 30s NA 0

Lats 1e 30s NA 0

1e 30s NA 0

Set

s

Ho

ld

% Res

t

Set

s

Rep

s

Wt.

Res

t

Set

s

Ho

ld

% Res

t

1e 30s NA 0 2 10 BW 1m 1e 30s NA 0

Side Lean 1e 30s NA 0 Split Squat 3 8 75% 90s Modified Hurdler Push 1e 30s NA 0

Rollout O/S Leg 1e 30s NA 0 RDL 3 8 75% 90s Butterfly 1 30s NA 0

1e 30s NA 0 2e 45s BW 30s 1e 30s NA 0

Rollout Glutes 1e 30s NA 0 2 8 75% 1m 1e 30s NA 0

X-Over Hamstring 1e 30s NA 0 Towel Pullups 2 8 BW 1m Wall Pec Deck 1e 30s NA 0

Rollout Lats 1e 30s NA 0 Modified Empty Can 2 15 BW 1m Lean Away Row 1e 30s NA 0

1e 30s NA 0 3 1m BW 1m 1e 30s NA 0

Set

s

Rep

s

% Res

t

3 10 90% 2m

Set

s

Ho

ld

% Res

t

1e 30s NA 0

Side Lean w/ Reach 1e 30s NA 0

Figure 4 - Face Down 1e 30s NA 0

1e 30s NA 0

1e 30s NA 0

Half Hug

Kneeling Lunge

Cooldown #2

Clear

Wall Chest Stretch

Fire-3 Quarters - 45sec/play

Conditioning

Clear

Calf Wall Push

Scissor Quad Side Bridge Scissor Quad

Iron Cross

Lean Away Row Iso Neck Elbow Behind Head

Clear

Calf Pushup

Fire-2

Approach Box Jump

Pulluover & Press

Flexibility + Rollout Lift #3 Flexibility

Shoulder

Playing Speed Playing Speed Rollout

Fire

Reactive 2Point Starts

Fire-1

4Cone Fundementals-3

Fire

Calf

MB SideToss<COD>Sprint

Bounds->Sprint

Prep Prep Technique

Aim

Reacitve Lateral Drift

Aim

Ladder-O/S Leg Lat Drift

3 Hurdles-COD->Sprint

Aim

Football Skills

Ready

Bike/Walk/Jog

Backpedal Striders Fwd Skip + Spins

Ready

Jumping Jack Skip

Ready

Gizzi Shuffle

Warmup #3 Warmup #4 Warmup - Basic

Thursday Friday SaturdayPlaying Speed - Accel/Agility/COD/Max V Playing Speed - COD/Position Skills Light Football Skills

Active Recovery - Rollout & Flexibility Total Body Lift - Strength Active Recovery - Rollout & Flexibility

Medium Conditioning

Copyright © 2009 Zone Ready, DBA. All Rights Reserved. This Workout does not provide any medical advice. You must consult a physician before undertaking any activity described in this workout

Symbol = Definition

% = Percentage of perceived effort

# = Pounds (lbs.)

>>> = 50% > 75% > 90%

! = Start at __%; add 5-10lbs each set

360º Speed = Running/Re-directing in all directions

50% = A light and focused effort

75% = A smooth and intensified effort

90% = Full speed with a calm face+C10

BW = Bodyweight

Cooldown = Light stretching or rolling out

Conditioning = Work Capacity Augmentation

Dist = Distance covered for set/rep

e = Each side / leg / arm

Flexibility = Stretching to promote recovery

Hold = Time you hold a stretch / rollout

kg = Kilograms (kg X 2.2 = lbs.)

Lift = Exercises for the weightroom

Linear Speed = Running Forward

m = Minute(s)

MB = Medicine Ball

MR = Manual (Partner) resistance

NA = Not Applicable

Playing Speed = Combining Linear, 360º, & Conditioning

Prep = Explosive movements / Plyos / Ballistics

Reps = Repitition(s) per set (Distance covered)

Rest = Rest between sets

Rollout = Rolling muscles out on a MB or foam roller

s = Seconds

Sets = Number of set(s)

Technique = Controlled and deliberate practice

Time = Time of each set

Warmup = Basic movements to get started

Wt. = Weight percentage of 1rep max

y = Yards

Ready = General warmup - 50% effort

Aim = Specific warmup - 75-90% effort

Fire = Focus of the workout

Clear = Stretching and cooldown activities

Exercise 1

Execrise 2

Key

=Superset --> No rest between 1 & 2; Rest after

2 only