Four Week Program Week1

8/4/2019 Four Week Program Week1

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WARNING!Sporttrainingcanresultin seriousinjury.Donotexercisewithoutproperinstructionsorsupervision,orwithoutfirst consultingyourphysician.Use oftheinformationinthe NikeFootballSPARQTrainingPre-seasonProgramimpliesanunderstandingoftheserisksandreleasesNike, Inc.,itstrainersand affiliatesfromanyandall damages.FormoreinformationonNikeFootballandSPARQ,goto www.nikefootball.com.COPYRIGHT2010NIKE,INC. AllRightsReserved.Unauthorizedcopyingorreproductionofthis bookisstrictlyprohibited.

The Nike Football SPARQ Training Pre-Season Program is a 4-week

movement-based, football-specific regimen that trains your whole body by

developing the key trainable attributes of speed, power, agility, endurance,strength and flexibility that will help make you a more dominant player.

This 4-week program is laid out for you in 12 sequential workouts. All the

exercises. All the drills. All the instructions. This is the work that players

who want to get to the next level started weeks ago. So get motivated

because time is running out.

Its not going to be easy but four weeks can make a difference. Make the

most of whats left of summer. Give us 12 workouts, do the hard work, and

well help get you on your way to becoming a more dynamic and explosive

football player as next season rolls around.

Wlcom to th Program.

COACH CARLISLE

The Nike Football SPARQ Training Pre-Season Program was developed

in conjunction with Chris Carlisle, the current Strength and Conditioning

Coach in Seattle. Prior to coming to the Seatt le, Carlisle was an integral part

of Pete Carrolls staff at USC and is credited with developing the explosive

style of play that enabled the Trojans to become the most dominate

program in college football over the past decade.


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SCHD


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GROUPD DRILLS AND CIRCUITS NOT M-F SCHEDULE SPECIFIC

DYNAMIC WARM-UP:AccelerateHanging HamstringQuad PullBackward RunStaggered Hamstring (RT/LT)Stiff Legged BoundLateral Lunge3-Way LungeSpidermanInchworm

DYNAMIC WARM-UP (BANDS):Shuffle RightShuffle LeftForward Ice SkaterBackwards Ice SkaterClamsHorizontal Marching

CORE / HORIZONTAL STABILITY:V-Reach-UpSealsAnkle Touch

LINEAR BURST SPEED:2-4-6 Drills

AGILITY / SPEED LADDER:One Foot In Each HoleTwo Feet In Each HoleLateral High Knee (RT/LT)Lateral Shuffle (Icky)

High Knee Step OverTwo-In-Two-OutTwo Foot Hopscotch

CONE DRILLS:4-Cone DrillsSprint - Shuffle - Back PedShuffle - Back Ped - ShuffleBack Ped - Carioca - SprintSpr- Shuf- Back Ped-Diag Spr

CORE / PARTNER POWER BALL:Suitcase CrunchSit-Up and GrabLock Down

POWER BALL:Snatch / Jerk (Standing)

PLYOMETRIC:Jump and LandCone Hop - LateralCone Hop - Froward / BackwardCone Hop - Single Cone

CORE / PLANKS:Front PlankRight PlankLeft Plank

DYNAMIC SPEED / SHAW 360:Zig-Zag Shuffle x 2Zig-Zag Shuffle x 2Box Drill x 2

AGILITY / ROPES:One Foot In Every HoleLateral Shuffle (Icky)Lateral ScissorHigh Knee Step OverTwo-In-Two-OutTwo Foot HopsDiagonal Ski Hops

AGILITY / BAGS:One Foot In Each HoleLateral High KneeShuffleZig-Zag RunSprint - Back PedalTwo Foot In Each Hole

STRENGTH / LIFT:Hang CleanBack SquatBenchAuxiliary BenchDumbbell Shoulder PressDumbbell ShrugsEZ Bar ExtensionClose Grip PressManual Neck

Dumbbell JerkClean PullBox Step-UpRomanian Dead Lift (RDL)Dumbbell RowWide Grip Pull-UpStraight Bar CurlDumbbell Hammer CUrlHang SnatchBack Squat / Front SquatHamstringBenchDumbbell Flat Bench /Dumbbell Alt PressDumbbell T-DrillDumbbell ShrugsTricep Ext / Close GripPower Ball Push-UpManual Neck

ENDURANCE / LINEARBURST SPEED:40 Yard Sprints50 Yard Sprints60 Yard Sprints

BACK CIRCUIT:Circuit ADumbbell Row 3 X 8Wide Grip Pull-Up

Circuit BDumbbell Bench Row 3 X 8Dumbbell Pullover 3 X 8

Circuit CWide Lat Pulldown 3 X 8Narrow Grip Pull-up 3 X 8

Circuit DDumbbell Stability Row 3 X 8Narrow Grip Pull-up 3 X 8

BICEP CIRCUIT:Circuit AStraight Bar Curl 3 X 8Dumbbell Hammer Curl 3 X 8

Circuit BEZ Bar Curls 3 X 8Dumbbell Curls 3 X 8

Circuit CCable Curl 3 X 10Hammer Curl 3 X 8

Circuit D21s 3 X 21 (7/7/7)Band Curls 3 X 10

SHOULDER CIRCUIT:Circuit ADumbbell Shoulder Press 3 X 8Dumbbell Shrugs X 10

Circuit BPlate Circuit 3 X 8Scap Pinch 3 X 20

Circuit CUpright Rows 3 X 8Wall Slides 3 X 5 (High / Low)

Circuit DDumbbell T-Drill 3 X 7Dumbbell Shrugs 3 X 10

TRICEP CIRCUIT:Circuit AEZ Bar Extension 3 X 8Close Grip Press 3 X 10

Circuit BPush-up Complex x3 X 20/15/10Dips 3 X 1015

Circuit CTricep Extension 3 X 10Tricep Overhead 3 X 10

Circuit DTricep Ext/Close Grip 3 X 5Power Ball Push-Up 3 X 12

All Drills Week 1

Lifting Circuits Ensure that you work maximally during your lifts and rest for 45 seconds between sets

To determine your max weight lifting range and calculate your max percentages,

please reference the weight lifting guide at the back of this book.


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DIAGRAMS & DSCRIPTI


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Accelerate

1. Theathletewillstartthe drillinathreepointstance,withtheirhandbehindtheline

2. Theathletewillacceleratetoabout50%60%oftopspeed

3. Onthe2nd accelerationtheathleteshoulderworktoward75%oftheir topspeed

4. Alwaysusepropertechnique,thisisnotajog

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cceerate





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Quad Pull

1. Theathletewillgrab,raise,thenbendtheirrightlegso thattheheelisneartheglutes

2. Theathletewillgrasptheankleandwillstretchthehip flexorandquadricepsfor10 15 seconds

3. Theathletewillthenreleasethefootasthey bringthekneeuptowardstheirchest

4. Oncethekneeisashighupastheathletecangetit theywillgrasptheshinandhugthebent

legtowardstheirmid-section.Theywillfeela stretchintheglutesandthehamstringarea

5. Aftercompletingthe rightlegrepeatthestretchwiththeleftleg

6. Neverforceastretchtoanuncomfortablelevel

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Backwards Run

1. Beginwiththeheelsnext totheline.Atthewhistlethe athletewill leanforwardandbeginto runbackwards

2. Thisdrillis differentthana backpedalinthat theathletewillkickandreachwiththeirheels

3. Thearmsshouldswingin a normalrunningpattern

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taggere amstrng

1. Beginwiththeathletesrightlegstaggeredno fartherthanheeltotoerelationshipfrom theleftfoot

2. Theathletewillbendforwardatthehip,keepingtheirbackflat,andtheirrightleg slightlybent

3. Astheathletelowersthemselvestheywillpushtheirhips backsothattheyfeela stretchintherightleg


5. Neverforceastretchto anuncomfortable level

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Carioca Squat

1. Whilestandingtall,step slightlyforwardandto thesidewithyourleftleg

2. Keepchestandheadup throughtheentiredrill

3. Takerightknee andstretchitbehindtheshinof theleftleg

4.Withweightonrightfoot, lungetothe sideandslightlyforwardwiththeleftleg

5. Repeatunderstepwithrightleg

6. Keepchestandheadup throughoutthemovement

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ACCLRAT

ACCLRAT

- 40 yards

- 40 yards

QUAD PULL

BACWARDS RUN

STAGGRD HAMSTRING (RT/LT)

CARIOCA SQUAT


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t egge o un

1. Theathletewillboundoutjustlikeadrummajor

2. Duringthemovementthekeepthelegsstraight

3. Thearmswillmove justasiftheathletewererunning

4. Continuethemovementuntiltheyhavecoveredtherequireddistance

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Saigon Squat

1. Beginwiththefeetshoulderwidthapart.Makesurethatthe toesareslightlyturnedout

2. Theathletewillsquatdownsothatthehipsare neartheground.Ensurethattheheelsareflat totheground

3. Theathletewillpushout ontheinsideof thelegso thattheyfeel astretchinthe groinarea


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p exor

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1. Thisstretchbeginswiththeathleteonafootandononekneewiththerightleg forward

2. Theathletewillleanforwardontheleft kneeandwillstretchtheirarmsovertheir headstogeta betterstretch

3. Afterholdingthispositionfor10 15secondstheathletewillrotateatthe waisttothe right

4. Afterholdingthispositionfor10 15secondstheathletewillrotateatthe waisttothe left

5. Theathletewillswitchlegsandrepeatthesequence


3 Way Splits

1. Theathletewillstretchtheirlegsoutas faraspossible

2. Whilefacingtheirright foottheathletewillensurethattherightfootisontheheelwhiletheleftfootisonthetoes

3. Handswillbeon thegroundoneithersideofthe athletesbody forsupport

4. Afterholdingthispositionfor10 15secondstheyathletewillrotatearoundsotheyare facingforwardagain.Bothfeetwillbeflatonthe groundwithmostoftheweightonthe instep

5. Theathletewillwalkforwarduntilthehipstouchthegroundand thentheywillwalkbackuntilthey areintheinitialposition

6. Theathletewillthenrotatearoundsothatthefrontlegisontheleftheelsothattheyrightfoot ison thetoes

7. Onceallthreedirectionshavebeencompletedthat athletewillriseto astandingposition


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High Knee Carrioca

1. Thisexerciserequirestheathletetoexchangeastep overanda stepundermovement

2. Makesurethatthekneerises asfarascomfortableduringthestepovermovementso thata stretchwill occur

3. Keepthearmmovementvery natural

4. Continuethemovementfortherequired distance

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SAIGON SQUAT

STI LGGD BOUND - 20 yards

3-WAY SPLITS

HIGH N CARIOCA

HIP LxOR


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cceerate





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taggere amstrng

1. Beginwiththeathletesrightlegstaggeredno fartherthanheeltotoerelationshipfrom theleftfoot

2. Theathletewillbendforwardatthehip,keepingtheirbackflat,andtheirrightleg slightlybent

3. Astheathletelowersthemselvestheywillpushtheirhips backsothattheyfeela stretchintherightleg



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Quad Pull

1. Theathletewillgrab,raise,thenbendtheirrightlegso thattheheelisneartheglutes

2. Theathletewillgrasptheankleandwillstretchthehip flexorandquadricepsfor10 15 seconds

3. Theathletewillthenreleasethefootasthey bringthekneeuptowardstheirchest

4. Oncethekneeisashighupastheathletecangetit theywillgrasptheshinandhugthebent

legtowardstheirmid-section.Theywillfeela stretchintheglutesandthehamstringarea



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Backwards Run

1. Beginwiththeheelsnext totheline.Atthewhistlethe athletewill leanforwardandbeginto runbackwards

2. Thisdrillis differentthana backpedalinthat theathletewillkickandreachwiththeirheels

3. Thearmsshouldswingin a normalrunningpattern

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Stiff Legged Bound

1. Theathletewillboundoutjustlikeadrummajor

2. Duringthemovementthekeepthelegsstraight

3. Thearmswillmove justasiftheathletewererunning

4. Continuethemovemhavecoveredtherequ

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ACCLRAT

ACCLRAT

- 40 yards

- 40 yards

QUAD PULL

BACWARDS RUN

STAGGRD HAMSTRING (RT/LT)

STI LGGD BOUND


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Ice Skater Forward/Backward

1. Theathletewillassumeanathleticpositionwiththebandsaroundtheirankles,handsbehindtheirbackswiththeirchestup

2. Theathletewillstepout ona 45anglewithrightfoot.As thefootcomesintocontactwiththegrounditis importanttomakesurethat it

landsfullfooted,donot landontheheeloronthetoesbutonthewholefoot

3. Theathletewillstepwithleft footandbringthefeettogether.Theathletewillstepoutwithleftfootona45angle.Makesuretheathletelandsfullfooted

4. Theathletewillbringrightfoottogetherwiththeleftfoot again.Continuethismovementfor therestofthe prescribeddistance

5. Aftergettingtothe farpointtheathletewillstepbackwardona 45anglewiththerightfoot leadingwiththeheel,landingona fullfoot

6.Theathletewillmovethe leftfoottogetherwith rightfoot.

7. Theathletewillstepbackon a45anglewithleftfoot.Make surethattheathletestaysdownin thefootballpositionfortheentireexercise

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Shuffle Right

1. Theathletewillputa bandaroundtheirankles.And assumeafootballpositionwiththeirkneesbentandtheirheadupand backflat,do notbendatthe waist

2. Beginthedrillwith thefeetat hipwidthapart,thefeetwill nevercomecloserthanthehipwidth position

3. Theathletewilllungeoutto ashoulderwidth distance.As theathletemovestheir foottheirchestwillfollowthemovementofthelead foot

4. Donot allowtheathleteto leanonthetrailfootas theylungetothe side

5. Aftercompletingthe prescribeddistancedo notallowthe athletetostandup.Theathleteshouldreturntothe startingpoint.Itis importanttokeepthe stressonthehips duringthismovement

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u e e

1. Theathletewillputa bandaroundtheirankles.And assumeafootballpositionwiththeirkneesbentandtheirheadupand backflat,do notbendatthe waist

2. Beginthedrillwith thefeetat hipwidthapart,thefeetwill nevercomecloserthanthehipwidth position

3. Theathletewilllungeoutto ashoulderwidth distance.As theathletemovestheir foottheirchest

willfollowthemovementof theleadfoot

4. Donot allowtheathleteto leanonthetrailfootas theylungetothe side

5. Aftercompletingthe prescribeddistancedo notallowthe athletetostandup.Theathleteshouldreturntothe startingpoint.Itis importanttokeepthe stressonthehips duringthismovement

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Ice Skater Forward/Backward

1. Theathletewillassumeanathleticpositionwiththebandsaroundtheirankles,handsbehindtheirbackswiththeirchestup

2. Theathletewillstepout ona 45anglewithrightfoot.As thefootcomesintocontactwiththegrounditis importanttomakesurethat it

landsfullfooted,donot landontheheeloronthetoesbutonthewholefoot

3. Theathletewillstepwithleft footandbringthefeettogether.Theathletewillstepoutwithleftfootona45angle.Makesuretheathletelandsfullfooted

4. Theathletewillbringrightfoottogetherwith theleftfootagain.Continuethismovementforthe restoftheprescribeddistance

5. Aftergettingtothe farpointtheathletewill stepbackwardona 45anglewiththerightfoot leadingwiththeheel,landingona fullfoot

6.Theathletewillmovetogetherwithrightfoo

7. Theathletewillstepbanglewithleftfoot.Matheathletestaysdowpositionfortheentire

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Horizontal Marching

1. Theathletewilllayon theirbackwiththeirlegstogetherandbandaroundthetopof theathletesfeet

2. Theathletewillraisetheirrightkneesothatit isperpendicularto thefloor

3. Theleftlegwillremainstraight.Thebandis nowcompletelystretchedbetweenthetwo feet

4. Theathletewillholdthe toppositionbeforeloweringthe rightlegto thestartingposition

5. Theathletewillthenraisetherightlegagain.Continuethemarchingmovementfor asmanyreps asarerequired

6. Afterfinishingthe rightlegtheathletewillrepeatthesequencewiththeleftleg

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Clams

1. Theathletewilllayon theirrightsidewiththebandrolled upjustabovetheirknees.Thekneeswillbetogetherin thisfetalposition

2. Thekneeswillbe bentata 45angle

3. Theathletewillneedto rolltheirrightshoulderslightlyover soastokeepthe hipclosed

4. Theexercisebeginswith theathleteopeningtheirlegasfar aspossible.Atthetop ofthemovementtheathletewillholdfora count

5. Theathletewillthenreturntothestart position

6. Assoonas theathletefeelsthekneestouchtheathletewillopenthelegsagain

7. Continueopeningandfortherequirednumb

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SHUL RIGHT

SHUL LT

IC SATR ORWARD

- 10 yards

- 10 yards

- 10 yards

IC SATR BACWARD

CLAMS (RT/LT)

HORIzONTAL MARCHING (RT/LT)


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n e ouc es

1. Tobegintheexercisekeepthebackandbothfeeton thefloor,bothlegsshouldbebentat a45 angle

2. Lifttheshoulderbladesoffthefloorandmaintainthatpositionasyourreachfromsidetosidetotouchtheankles

3. Breathenormallyas youexercise

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V Reach Ups

1. Layflaton thebackwiththelegsperpendicularto thefloor

2. Lifttheshoulderbladesoffthe floor,reachingup tothe toes.Holdforonesecond,andthenreturnto thestartposition

3. Heelsshouldbeup,toes shouldbepointingtowardsyou

4. Inhaleontheway downandexhaleonthe wayup

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eas

1. Layflaton yourstomach,withyourhandsina push-uppositionunderyourshoulders

2. Begintheexercisebypushingyourtorsoupoff theground.Keepthehipsattachedto theground

3. Holdthetop positionfora countandthenloweryourselfto thestartingposition

4. Breathenormallyas youexercise

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wo eet n very o e

1

1. Theathletewillrunthroughthespeedladdermakingsurethatbothfeethiteach oftheopenspacesintheladder

2. Makesuretheathleteisnotlookingatthespeed ladderastheymovedownthe course

3. Theathletewillfinishthedrillbysprinting5-yardspastthe ladder

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2-4-6 Drills

1. Thiscoachingtransitionhelpsyoutogeta feelingif anathleteispushinghardenoughduringtheDrivePhase

2. Themarkerswillbeat 2stepsin whichyouwanttheathletedrivingout whilenotcastingtheshin

3. The4 stepmarkershouldbea 5-yards

4. The6stepmarkerwillbebetween8and10yards

5. Itisimportantthatyoudonotovercoachthestepcounting.Ifan athletebecomestoobsessedwithcounting

theirstepstheywillhavea tendencytoover strideinorderto achievethemarkers

6. Thebestcoachingsystemistofocuseachofthe runsona differentsteppattern.Havetheathletepush

ashardas possiblefo4-stepsor6-steps,asmonitoringhow closetheybecome

ne oot n very o e

1. Theathletewillrunthroughthespeedladdermakingsurethatonefoothitseach oftheopenspacesintheladder

2. Makesuretheathleteisnotlookingatthespeed ladderastheymovedownthe course


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HORIzONTAL STABILITY : V-Reach-Up

HORIzONTAL STABILITY : Seals

HORIzONTAL STABILITY : Ankle Touch

- 2 x 8 reps

- 2 x 8 reps

- 2 x 12 reps

LINAR BURST SPD : 2-4-6 Drills

SPD LADDR : One oot In ach Hole

SPD LADDR : Two eet In ach Hole

- 1x20 yards focus on first 2, 4, & 6 steps. 2x20 yards blend all 6 steps. 2 x 30


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High Knee Step Over

1

1. Theathletewillstartlinedup ontherightsideof thespeedladderfacingdowntheright verticallineofthespeed ladder

2. Thedrillwillcommencewiththeathletesteppingovertheirleftlegwiththeirright footlandinginthefirsthole

3. Theathletewillthenstepoverthetopof therightfoot withtheirleftfootlandingonthe outsideofthespeed ladder

4. Theathletewillthenstepover withtherightlegback intotheladdersnexthole

5. Continuethis highkneestepoverprocessfortherest ofthespeedladder.It isimportantthatthe athleteissteppingover,notswingingtheirlegaroundas theystepover.Thedrillwillhelploosenthe athletesabilityto

movetheirhips.Makesuretheathleteisnotlookingat thespeedladderastheymovedownthecourse

6.Theathletewillfinishthedrillbysprinting5-yardspastthe ladder

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atera g nee g t e t

1

1. Theathletewillhavetheir rightside(leftwhenleadingwith theleftleg)facingdownthespeed ladder

2. Theathletewillbeginby steppingintothefirst holewiththeir rightfoot(leftwhenleadingwith theleftleg)

3. Theathletewillthen followwiththeleftfoot (rightfootwhen goingleftsteppingintothesame hole

4. Asthe leftfoot(right footwhengoingleft)strikestheground theathletewillraisetheirright knee(leftkneewhenleadingwiththeleftleg)tohipheightandstepintothenexthole

5. Continuethishigh kneestepactionfortherestofthedrill.Makesuretheathleteisnot lookingatthe speedladderasthey movedownthe course

6.Theathletewillfinishthe drillbyturningandsprinting5-yardspasttheladder

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atera u e c y u e

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1. Theathletewillfacedownthespeedladdertobegin thedrill

2. Theathletewillmovelaterallyacrossthespeedladdermakingsurebothwillalternatelyhit eachhole

3. Oncetheoutsidefootstepsoutsideofthespeed ladderthatathletewillstartbackintothe nextholeandmovelaterallyacrosstheladder.Makesuretheathleteisnot lookingatthespeed ladderastheymovedownthecourse


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wo- n- wo- ut g t e t

1

1. Theathletewillhavetheir rightside(leftwhenleadingwith theleftleg)facingdownthe speedladder

2. Theathletewillbegin bysteppingintothe firstholewith theirrightfoot(leftwhenleadingwith theleftleg).Theathletewillthen followwiththe

leftfoot(rightfoot whengoingleft)steppingintothesame hole

3. Asthe leftfoot(rightfoot whengoingleft)strikestheground theathletewillstepoutof thefirstholeandmovethefootto theoutsideof thesecondhole.Thesteppingout ofthe right

footwillbe followedby theathletesteppingoutof theholewith theirleftfoot

4. Aftersteppingoutof thefirstboxtheathletewillthen stepintothe nextholewiththeir rightand thenleftfoot.Thedrillwill continuewiththetwo

feetsteppinginandotheyprocesslaterallyladder.Make surethelookingatthe speedlmovedownthe cours

5. Theathletewillfinishturningandsprintingtheladder

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Two Foot Hopscotch

1

1. Theathletewillbeginthedrill byfacingdown thespeedladder

2. Theathletewilljumpwithbothfeetintothe firsthole

3. Oncethefeettouchtheathletewillthenjumpout ofthe holeandoutsideoftheladder wheretheystraddletheareabetweenthefirstandsecondhole

4. Asquicklyaspossibletheathletewillthenhop,withboth feet,backintothesecondhole

5. Thisinandouthoppinfortherest ofthespeeMakesuretheathleteatthe speedladderasdownthecourse

6.Theathletewillfinishsprinting5-yardspast

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4 CONE : Sprint > Shuffle > Back Pedal

1. Sprint>Shuffle>Back Pedal

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4 CONE : Shuffle > Back Pedal> Shuffle

1. Shuffle>BackPedal>Shuffle

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SPD LADDR : Lateral High nee (RT/LT)

SPD LADDR : Lateral Shuffle (Icky)

SPD LADDR : High nee Step Over

SPD LADDR : Two-In-Two-Out

SPD LADDR : Two oot Hopscotch

4-CON : Sprint-Shuffle-Back Pedal 4-CON : Shuffle - Back Pedal - Shuffle


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ac quat

1. Positionthebar behindtheheadontheupperpartoftheback/trapareawhereit restsmostcomfortably usinga widerthanshoulderwidthgrip

2. Keepingthechestup, tightenthecoreandusethelegstoliftthebarofftherackandstepbacktolift

3. Feetarepositionedbetweenhip,shoulderwidthapartwith thetoespointingslightlyout

4. Keepingthechestup andeyesfocusedstraightahead,takein airandtightenthe core

5. Beginthedecent bysettingthe hipsbackslightlyto shifttheweighttowardtheheels

6.Continuetodropthehipsinacontrolledmannerbybendingtheknees,keepingthechestup andbackstraightuntil thighsareparalleltothe ground

7. Kneesshouldbe keptin linewiththetoesbut neverallowedtoshiftinfrontofthem

8.Fromthebottom, pushthroughthefeet,usingthehips andthighmusclestoreturnto thestartingposition,exhalingasyou rise

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ang ean

1. Holdthebarusingacleangrip,keepingthearmsstraight,elbowsrotatedout,andwristscupped

2. Standwithfeethip widthapartandkneesslightlybent sothebaris touchingtheupper thigh

3. Keepingthecoretight,chestup, andbackflat-slowlylowerthebartothetopof theknee(shouldersshouldbedirectlyover thebar andbodyweightshouldbeback onthe heels)

4. Explosivelyextendthe bodyverticallyandshrugtopullthebarup,literally

jumpingoffthe platformtoshiftthefeet(dontjump forheight,jumpto shiftthefeet)

5. Asthe barcontinuestomoveupward,allowtheelbowstobendandmoveupto theside

6. Asthe barapproachesshoulderlevel,pullthebodydownintoaquarter-squatposition,rotatetheelbowsunderand catchthe barbyallowingit toreston theshoulders

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eate um e ou e r ress

1. Usinga90 bench,sit holdingthedumbbellson thethighswiththefeetdirectlyunderthe kneesandthebackflatagainstthebench

2. Usethelegsto helpliftthedumbbellstoshoulderlevel

3. Takeair in,tightenthecore,and pressthedumbbellsstraightupoverheadtofullelbow extension

4. Lowerthedumbbellstothe startingpositioyoulowerthe dumbb

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enc ress

1. Liefaceupon abenchwitheyesdirectlybelow bar

2. Positionfeetdirectlyunderthekneeswiththehips, shoulders,and headflatonthebench(Lockinthispositionandkeepit throughtheentiremovement)

3. Usinga slightlywiderthanshoulderwidthgriphave apartner assistinunrackingthebar

4. Takeair in,tightenthe core,andlowerthe barunder controltoapoint evenwithor slightlybelowthenipples,keepingthewristsstraight

5. Assoon asthe bartouchesthechest,driveitback tothe startingpositionmakingsureto achievefullelbowextension,exhalingas thebar rises

6.Whenexecutingthepausebench,theathletewillallow thebar toremaininthe bottomposition(on thechest)

fora countbeforeprethefinishedposition

7. Donotallowthebartathleteschest.Keept

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nc ne enc

1. Adjustthebenchtoeithera30angle(1 notchup)or a45angle(2notchesup)

2. Liefaceupon abenchwiththeeyesdirectlybelowthebar

3. Positionfeetdirectlyunderthekneeswiththehips, shoulders,and head

flaton thebench(lockinthispositionandkeepit throughtheentiremovement)

4. Usinga slightlywiderthanshoulderwidthgriphave apartnerassistinunrackingthebar

5. Takeair in,tightenthe core,andkeepingthe wriststraight,lowerthebar undercontrolto theupperportionofthe chestslightlybelowthecollarbone

6.Assoonasthebartochest,driveitback totpositionmakingsurefullelbowextension,ethebar rises

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4-CON : Sprint-Shuffle-Back Pedal 4-CON : Shuffle - Back Pedal - Shuffle 4-CON : Sprint-Shuffle-Back Pedal 4-CON : Shuffle - Back Pedal - Shuffle

4-CON : Sprint-Shuffle-Back Pedal 4-CON : Shuffle - Back Pedal - Shuffle

1. BackPedal> Carioca>Sprint

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1. Sprint>Shuffle>Back Pedal>DiagonalSprint

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HANG CLAN

BAC SQUAT

- 4 x60/4, 65/4, 70/4, 75/4

- 4 x 65/5, 70/5, 75/5, 80/5

BNCH

30 INCLIN BNCH

SHOULDR CIRCUIT A : Dumbbell Shoulder Press

- 4 x 70/4, 75

- 3 x 60

4-CON : Back Pedal-Carioka-Sprint 4-CON : Sprint-Shuffle-Back Pedal-Diagonal Sprint


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EZ Bar Close Grip Press

1. Lyingflatona benchusinganEZ-curlbar,pressthe weightupdirectlyover thechest

2. Keepingthe elbowsincloseto thebody,lowerthebar tothechestasifperformingabenchpress

3. Oncethebartouchesthechest,pressitupward,extendingtheelbowsandreturnthebar tothestartingposition

1 2 3

um e rug

1. Allowthedumbbellstohang attheside,standwiththefeetdirectlyunderthehipswiththe kneesslightlybent

2. Keepingthe chestupand eyesfocusedstraightahead,takein airandtightenthecore

3. Keepingthe armsstraight,shrugthedumbbellsstraightupusingthetrapsas iftryingto touchtheshouldersto theear

4. Inhaleandholdyourbreathas theshrugbeginsandthenexhaleas youreturntothestartingposition

1

23

4

ar y ng xtenson


2. Lowertheweightdown,justbehindtheheadby bendingattheelbows

3. Returntheweightbackto thestartingpositionwiththeelbowsfullyextended,exhalingasyou lift

12

Manual Neck Side to Side

1. Usinga90 bench,sit uprightwithyourbackflatagainstthe bench

2. Placeatowelover yourheadandhavea partnerstandbehindyouwithonehandonthesideofyourheadandthe otheronyouroppositeshoulder

3. Beginwithyourneckstraightandhaveyourpartnergentlypushtheheadtothe sideasyou resistthem

4. Returntothestartingpositionbymovingtheheadbackto centerwhileyourpartnergentlyresistsyourmovement

5. Completethe requirednumberofrepetitionsonone sideandthenrepeatfortheoppositeside

1

32 4

5

anua ec ac war

1. Usinga90 bench,sit uprightwithyourbackflatagainstthe bench

2. Placeatowelover yourheadandhaveapartnerstandbehindyouwiththeirhandsonthe backofyour head

3. Beginwithyourneckstraight,notextendedbackward

4. Haveyourpartnergentlypushtheheadforwardasyou tuckthechinandresistthem

5. Returntothestartingpositionbymovingtheheadbackto centerwhileyourpartnergentlyresistsyourmovement,makingsurenot toextendtheneckpastcenter

1

2

3

4 5

Manual Neck Forward

1. Usinga90bench,situprightwithyourbackflatagainstthebench

2. Placeatoweloveryourheadandhaveapartnerstandbehindyouwiththeirhandsonyourforehead


4. Movetheheadforwardbytuckingthechinwhileyourpartnergentlyresistsyourmovement

5. Returntothestartingpositionbyhavingyourpartnergentlypulltheheadbacktowardcenterasyouresistthem,makingsurenottoextendtheneckpastcenter

1

5

2

34

D

SHOULDR CIRCUIT A : Dumbbell Shrugs

TRICP CIRCUIT A : z Bar tension

TRICP CIRCUIT : Close Grip Press

- 3 x 10

- 3 x 5

- 3 x 10

MANUAL NC : Backward

MANUAL NC : orward

MANUAL NC : Side To Side


16/38

- ar pr nt

1. Theathletewillsprintfor 40yards.OffensiveLinemen,DefensiveLinemenwillneedtorun thedistanceinlessthan6.5seconds.Linebackers,TightEnds,Quarterbacks,andSpecialist(kickers/ punters)willrunthedistanceinlessthan6

seconds.Skillplayers:WideReceivers,Defensi veBacks,RunningBackswillrun thedistanceinlessthan 5.5seconds.Aftereachrepetitionthe athletewillrestfor 30secondsbeforestartingtheirnextrun.Afterrunning thefirstset theathletewillrestfor 2minutesbefore

startingtheirnextset ofruns.Ifatanytimeyouarehavingproblemscatchingyour breathorhaveanysigns ofdistressmakesureyoucheckwithyourathletictrainerandyour coach

D

40 -YARD SPRINTS - x 2 sets of 6


17/38


18/38

Jump and Land

1. Jumpingandlandingisthe keytobeinganexplosiveathlete.Thisdrillisdoneeachtimewestarta newcycleoftraining.Makesureyourathletejumpsashighas possible.Anyeffortlessthat 100%isawastedeffort.

Themostimportantpart ofthejumpisactuallythelanding.Makesurethatthecoachandtheathleteunderstandhowimportantthelandingis.The jumpasa singleentityisimportantbutthekeytobeagreatathleteisbeingabletojumptwo,threeor fivetimeswithgreat

effortandintensity.Most playscanbe3or 4explosiveeffortsbeforetheplayisfinished.

Becauseof theimportanceofmultiplejumpstheabilityto landproperly,allowingthe ankles,kneesandhips to

actasshockabsorbersto allowtheathletetolandsoftly.As theathletelandsitisnowimportanttogetoffthegroundasquicklyas possible.Thistimeinbetweenjumpsis thedifferencebetweenagoodathleteanda greatathlete

one ops cont nue

1. Afterdoingsinglehopsthe nextlevelwillhavetheathletejumpingmultipletimesoverandbackandlaterallyover thecone

2. Aftertheathletehasshowntheabilitytojumpasingleconefourconeswillbeintroduced.Theathletewillstandinthe middleoffour conestheywillbeginby doingaseriesofsinglejumpsforward,laterally

andbackwards.Thiswill thenbeexpandedto multiplejumpsofforwardandbackwardjumpsandlateraljumps

3. Thefinalprogressionwillhavetheathletesjumpingaroundthefour

conesclockwiseandcounterclockwise. Eachtimetheathletejumpsandland itis vitalthattheyshowcontrolwhentheylandallowingtheirankles,kneesandhipsasshockabsorbers

1 2 3

one ops contnue : one op

1. Avariationofthiswillbeto lineupthreecones ina line.Theathletewillworkdown andback acrossthelinewith singleandthen multiple

lateralhops.Thisseriesis agreatwaytoaddavariationtoa jumping(plyometric)program

1

Box Step-Up

1. Usea boxthatpositionsthe leadlegsothetopofthethighisparalleltothe ground(typicallybetween16-22inches)

2. Positionthebar behindthehead ontheupperpart ofthe back/trapareawhereitrestsmost comfortably

3.Holdontothebarusingawiderthanshoulderwidthgripand placeonefoot(leadleg)ontopofthebox,makingsurethe heeliscompletelyonthebox

4.Maintainingan erectbodyposition,tightenthecoreand pushthrough

thefootontheboxtostanduptallonthatlegwhile drivingtheoppositekneeintothe air

5. Thekneedrive isaccompaniedbypullingthetoes towardtheshin ofthatsameleg

6.Fromthetop positionthestartingpositionuperformthenext repe

1

2 4

56

3

um e er

1. Standingwiththe feetunderthehipsandusinga neutralgrip, palmsfacingin,positiontheDumbbellsatshoulderlevelallowingthemtoslightlyrest ontheshoulders

2. Keepingthe chestupandheelsflat,tightenthecoreanddrop intoa

quartersquatpositionbyallowingthehipsandkneesto bendslightly

3. Quicklychangedirectionbythrustingthedumbbellsstraightupoverheadusingthelegsand armstogether

4. Asthedumbbellscontinuetorise,shiftthefeetfromhip widthto

shoulderwidthand rebendthekneesslightly

5. Thedumbbellsshouldbecaughtoverheadby lockingthearmsoutattheexactsamemomentthe feetcomebackintocontactwiththegroundaftertheshift

6.Standtallwiththe duoverheadthenlower tpositionandresetthenextrepetition

1

2

3 4

5

6

ean u

1. Standwithfeethipwidth apartsothattheballsof thefeetarepositioneddirectlyunderthebar

2. Squatdownandgrip thebarusingacleangrip, keepingthearmsstraight,elbowsrotatedout,andwristscupped

3. Positionthebodyso theshouldersaredirectlyoverthebar,tightenthecoreandpull thechestupso thebackremainsflat

4. Pullthebar offthefloor ata constantspeedbyextendingthehips and

knees,back angleremainsconstantasthehips andshouldersriseatthesamerate

5. Thebarremainscloseto thebodyafteritcrossestheknees

6.Explosivelyextendtheandshrugtopulltheb

7. Attheheightof thepuknees,andhipsarefu

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34

5

6

7

D

CON HOP: Lateral

CON HOP : orward/Backward

jUMP AND LAND

- 2 x 6

- 2 x 6

DUMBBLL jR

CLAN PULL

BOx STP-UP

- 3 x 55

- 4 x 60/4, 70

- 3 x 52


19/38

WIDE GRIP PULL-UP

1. Theathletewilltake theassignedgrip.WideGrip: handsslightlywiderthanshoulderwidth

2. Donot jumpinto thefirstrepetition.Allowyourbodytohangpriortodoingthefirst repetition

3. Bendkneesand crossyourankles.Havea partnerspot/assistbypushinguponshinsorlowbacktoachievethe requirednumberofrepetitions

1

2

3

oman an ea t

1. Holdontothe barusinga cleangripandstandwiththe feetdirectlyunderthehipswiththe kneesslightlybent

2. Keepingthe chestupandeyesfocusedstraightahead,takein airandtightenthecore

3. Beginthedecentbysettingthehipsbackslightlytoshiftthe weighttowardtheheels

4. Keepingthe barcloseto thebody,pivotfromthehips tolowerthe bartowardtheground

5. Continuedown keepingthe coretight,chestup,andback flatuntilaslightstretchinthehamstringsisfelt

6. Thispointwillbe somewherebetweenjustbelowthekneeand themiddleofthe shin

7. Fromthebottom,pivot fromthehipsto returntothestartingposition,exhalingas yourise

8. Focusonthehamstringandglutealmusclesperformingtheworkto returntothestartingposition

1

3

4

6

5

7

8

2

um e ta ty o w

1. Withadumbbellin eachhand,assumethepush-upposition;armsextended,backflat,bodyina straightline

2. Pullonedumbbellstraightuptowardthearmpit bybendingtheelbow andpullingwith thearmand backmuscles,stabilizingonthe oppositearmandfeet

3. Keepthebody ina straightlinethroughtheentiresetbymaintainingastrongcore,alternatingarmswitheachrepetition

1 2 3

40-50-60

1. Theathletewillrun alineardistance.Thedistanceisspecificto eachathlete.OffensiveLinemen,DefensiveLinemenwillrun 40-yards.Linebackers,TightEnds,Quarterbacks,andSpecialist(kickers/punters)will run50-yards. Skillplayers:WideReceivers,Defensive

Backs,RunningBackswillrun60-yards.Each distancehasaspecificmaximumtime toruneachdistanceforeachposition.Afterrunningthe requireddistancetheathletewilltake 25to 30-secondsofrest.After runningtheirfirstsetofrunstheywilltakebetween2

minutesand30 secondsand3minutes(dependentupontherunningschedule).Ifat anytimeyouare havingproblemscatchingyourbreathorhaveanysignsofdistressmakesureyou checkwithyourathletictrainerandyour coach

Straight Bar Curl

. Usingan regularstraightbarand anunderhandgrip(palmsup), startwiththearmsfully extendedholdingontotheweightwith ashoulderwidth grip

2. Curlthebarupbybendingattheelbows,bringingtheweightall thewayuptothechestandthenreturntothe startingpositionbylowerthebarin acontrolledmanner

1

2

Dumbbell Hammer Curl

1. Holda dumbbellineachhandatyour sideswiththepalmsfacingin

2. Curltheweightsupwardbybendingattheelbowssothattheflatendofthedumbbelliscominguptowardtheshoulder

3. Bringtheweightup sothatitalmosttouchestheshoulderand thenreturntothestartingpositionin acontrolledmanner

1

2

3

D

ROMANIAN DAD LIT (RDL)

BAC CIRCUIT A : Dumbbell Rows

BAC CIRCUIT A : Wide Grip Pull-Up

- 3 x 52/5, 52/5, 52/5

- 3 x 8

- 3 x 8

BICP CIRCUIT A : Straight Bar Curl

BICP CIRCUIT A : Dumbbell Hammer Curl

40-50-60


20/38

Left Plank

1. Leftelbowandforearmongroundperpendiculartobody

2. Headneutral,bodyflat,nohiprise

3. Rightarmonhip

1

2

3

ront an

1. Hands 12 inches apart 2. Elbows underneath shoulders 3. Head neutral, body flat

12

3

g t an

1. Rightelbowandforearmongroundperpendiculartobody

2. Headneutral,bodyflat,nohiprise

3. Leftarmonhip

1

2

3

Zig-Zag Run

1

1. Theathletewillsprintfromthestartingconetothefirst cone

Whentheathletegetsto thefirstconetheywillcutoff theiroutsidefootandbursttothe nextcone

Shaw 360 Drills

1

1. AZig-Zagcoursewillbe setwithconesorspots. Theareashouldmarkthecones 5-yardsapartwitheachconebeingangled neara 45anglefromone coneto another.Thereshouldbe fouranglesof ninecones.TheBox drillwillhavecones

orspotssetup inafiveyardsetsquares.Therewill be4 setsofboxes.Thepartnerwith theotherendofthecord(theanchor)muststayslightlyinfront ofthe workingpartnerandmust keepthecord tightthroughouttheentiremovement.

Asthe athleterunsawayfromtheanchor,the anchormustgivecordout.As theworkingathletecomestowardstheanchorthe anchormustpullthecord,takinguptheslack,preparingfortheathleteto runawayfromthemagain.Theworking

athletewillcontinuetreps(downand back)anchorathletewillwonumberof repsastheswitchingpositions

g- ag u e

1

1. Theathletewillshufflefromthestartingconetothe firstcone.Whentheathletegetsto thefirstconetheywillcutoff theiroutsidefootand

shuffleto thenextcone.Keep theathleteskneesbentandchestupduringtheentiresequenceof cones

D

HORIzONTAL STABILITY : ront Plank

HORIzONTAL STABILITY : Right Plank

HORIzONTAL STABILITY : Left Plank

- 2 x 45 seonds

- 2 x 30

- 2 x 30

DYNAMIC SPD - SHAW 360

DYNAMIC SPD : zig-zag Shuffle

DYNAMIC SPD : zig-zag Run


21/38

Lateral Shuffle (Icky Shuffle)

1

1. Theathletewillfacedownontherightsideof theropestobeginthedrill

2. Theathletewillmovelaterallyacrosstheropesmakingsurebothfeetwillalternatelyhit eachhole

3. Oncetheoutsidefootstepsoutsideofthebothsetsofholesoftheropestheathletewillstartback intothenextholeandmovelaterallyacrosstheladder

4.Makesuretheathleteis notlookingattheropes astheymovedownthe course

5. Theathletewillfinishthedrillbysprinting5-yardspastthe ropes

2

3

5

ox r : pr nt > u e > ac e a

1 3 4 5

2

1. Theathletewillstartfacingthefirstconewhichisset 5-yardsaway.Theathletewillsprintto thefirstcone

2. Oncetheygetto thefirstconetheathletewillshuffleto theirlefttothesecondcone

3. Oncetheathletegetsto thesecondconetheywillimmediatelydroppingtheirhipsandbackpedalingto thethirdcone

4. Oncetheyhitthe thirdconetheywillshuffleto thenextconeand thensprinttothe nextconein thebox

5. Thisrotationofsprinting,shufflingandbackpedalingwillcontinuefortherestof thecourseofcones.Whentheathletereturnstheotherwaytheathletewillback pedalawayfromtheanchorand sprinttowardstheanchor

4

ne oot n very o e

1

1. Theathletewillrunthroughtheropesmakingsurethatonefoot hitseachofthe openspacesinthe ropes

2. Makesuretheathleteisnotlookingattheropes astheymovedownthecourse


3

Two-In-Two-Out (Right/Left)

1

1. Theathletewillhavetheir rightside(leftwhenleadingwith theleftleg)facingdownthe ropes

2. Theathletewillbegin bysteppingintothe firstholewith theirrightfoot(leftwhenleadingwith theleftleg)

3. Theathletewillthen followwiththeleftfoot(rightfoot whengoingleft)steppingintothesame hole

4. Asthe leftfoot(rightfoot whengoingleft)strikestheground theathletewillstepoutof thefirstboxandmovethefootto theoutsideof thesecondhole

5. Thesteppingoutof therightfoot willbefollowedbythe athletesteppingoutoftheholewiththeirleftfoot

6. Aftersteppingoutof thefirsthole theathletewillthenstepinto thenextholewiththeir rightand thenleftfoot

7. Thedrillwill continuewiththetwo

feetsteppinginandotheyprocesslaterallyMakesurethe athleteatthe speedladderasdownthe course

8. Theathletewillfinishbyturningandsprintinpasttheropes

2 3 6 7

8

4 5

Lateral Scissors (Right/Left)

1

1. Theathletewillhavetheir rightside(leftwhenleadingwith theleftleg)facingdowntheropes

2. Theathletewillbeginby steppingintothefirst holewiththeir rightfoot(leftwhenleadingwith theleftleg)

3. Theathletewillthen followwiththeleftfoot(rightfoot whengoingleft)steppingintothesame hole

4. Asthe leftfoot(rightfoot whengoingleft)strikestheground theathletewillraisetheirfoot slightlyandmovethefootbackoutofthehole

5. Theathletewillthen alternatebetweenmovingtheirrightfoot inandtheirleftfootoutoftheholesinalateralmovement

6. Thescissoringactionofthe feetisthekeytothedrill.Makesuretheathleteisnotlookingattheropesastheymovedown thecourse

7. Theathletewillfinishtturningandsprintingpasttheropes

4 5

7

2 3

g nee tep ver

1

1. Theathletewillstartlinedup downthemiddlelineof theropesfacingdownthelineof theropes

2. Thedrillwillcommencewiththeathletesteppingovertheir leftlegwiththeirrightfootlandingin thefirsthole

3. Theathletewillthenstepover thetopof therightfootwith theirleftfootlandingin therightsideset ofholesoftheropes

4. Theathletewillthenstepoverwiththerightleg backintotheropesnext hole

5. Continuethishighkneestep overprocessfortherestof theropes.Itisimportantthattheathleteissteppingover,not swingingtheirleg aroundastheystepover.Thedrillwill helploosentheathletesabilityto movetheirhips.Makesuretheathleteis

notlookingat theropemovedownthe cours

6.Theathletewillfinishdrillby sprinting5-yarpasttheropes

6

2 4

3

D

DYNAMIC SPD : Bo Drill

ROPS : One oot In ach Hole

ROPS : Lateral Shuffle (Icky)

- x 2 ROPS : Lateral Scissor

ROPS : High nee Step Over

ROPS : Two-In-Two-Out

D


22/38

BAG : One Foot In Each Hole

1. Theathletewillrunover thebagsmakingsurethatonefoot hitseachoftheopen spacesbetweeneachofthebags.Makesurethe athleteisnotlookingatthebags astheymovedowntheline

2. Theathletewillfinishthedrillbysprinting5-yardspastthe bags

21

Two Foot Hops

1

1. Theathletewillbeginthedrill byfacingdown thespeedladder

2. Theathletewilljumpwithbothfeetintothefirsthole

3. Oncethefeettouchtheathletewillthenjumpout ofthehole intothesecondsetof holes

4. Thisinandouthoppingwillcontinuefortherest oftheropes. Makesuretheathleteisnot lookingattheropesastheymove downthecourse


2 3

5

Ski Hops

1

1. Theathletewillbeginthedrillwithbothof theirfeettogether

2. Theexercisebeginswith theathletejumpinginto thefirstholeontheright sideof theropeswithbothof theirfeet

3. Theathletewillthenjumpdiagonally,withbothfeet,intothe leftholeofthesecondrow

4. Thisdiagonalhoppingwillcontinuefortherest oftheropes. Makesuretheathleteisnot lookingattheropesastheymove downthecourse


2

5

3

BAG : Zig-Zag Run

1. Theathletewillstarton thefarrightsideof thefirstbag

2. Thedrillbeginswiththe athleterunningto theleftacrossthefirstbag.Whentheathletehitsthe leftendof thefirstbag theathletewillcutanddriveto thenextforwardbag andcontinueto runfromleft torightacrossthesecondbag

3. Thispatternwillcontinuethroughoutthelineof bags.Makesuretheathleteis notlookingat thebagsastheymove downtheline

4. Theathletewillfinishbysprinting5-yardsp

1

2 3 4

BAG : Lateral High Knee (Right / Left)

1. Theathletewillhavetheir rightside(leftwhenleadingwith theleftleg)facingdowntheline ofbags

2. Theathletewillbeginby steppingoverthefirst bagwiththeir rightfoot(leftwhenleadingwith theleftleg)

3. Theathletewillthen followwiththeleftfoot(rightfoot whengoingleft)steppingintothesame spotbetweenthefirsttwo bags

4. Asthe leftfoot(rightfoot whengoingleft)strikestheground theathletewillraisetheirright knee(leftknee

whenleadingwiththeleftleg)tohipheightandstepintothenexthole

5. Continuethishigh kneestepactionfortherestofthedrill.Makesuretheathleteisnotlookingatthebagsastheymovedowntheline

6.Theathletewillfinishtturningandsprintingthebags

2 3 6

1

: u e


2. Thedrillbeginswiththe athleteshufflingto theleftacrossthefirstbag.Whentheathletehitsthe leftendof thefirstbag theathletewillslideforwardandshufflefromlefttorightacrossthe secondbag

3. Thispatternwillcontinuethroughoutthelineof bags.Makesuretheathleteis notlookingat thebagsastheymovedownthe line

4. Theathletewillfinishsprinting5-yardspast

1

2 43

D

ROPS : Two oot Hops

ROPS : Diagonal Ski Hops

BAGS : One oot In ach Hole

BAGS : Lateral High nee

BAGS : Shuffle

BAGS : zig-zag Run

D


23/38

Hang Snatch

1. Holdthebarusingasnatchgrip,keepingthearmsstraight,elbowsrotatedout,andwristscupped

2. Standwithfeethip widthapartandkneesslightlybentsothebaristouchingtheupperthigh

3. Keepingthecoretight,chest up,

andbackflat-slowlylowerthebartothetop ofthe knee(shouldersshouldbedirectlyoverthe barand bodyweightshouldbe backon theheels)

4. Explosivelyextendthe bodyverticallyandshrug topull thebar up,literallyjumpingoffthe platformtoshiftyourfeet(dontjumpfor height,jumpto

shiftthefeet)

5. Asthe barcontinuestomoveupward,allowtheelbowsto bendandmoveuptotheside

6.Asthe barmovespast theface,pullthebodydownintoaquarter-squatposition,lockingthearms

outoverhead

7. Thebar shouldbecaughtoverhead,not pressed(theforceofthepulliswhatcarriesthebaroverhead)

8.Finishbystandingtall withtheweightoverhead

1

2

45

7

8

6

3

BAG : Sprint-Back Pedal


2. Theathletewillbeginthedrill bysprintingto theendof thefirstbag.Whentheygettotheendofthebag

theathletewillthendrop theirhipsandbackpedalaroundto theendofthesecondbag

3.Whentheathletegetsto theendofthesecondbag theywillsprinttothetopofthethirdbag

4. Thissprintandbackpedalprogressionwillcontinuethroughtheendof thelineofbags.Makesurethe athleteis notlookingatthebags astheymovedowntheline


1

2 4 53

BAG : Two Feet In Each Hole

1. Theathletewillrunover thebagsmakingsurethatbothfeethiteachof theopenspacesbetweeneachof thebags.Makesuretheathleteisnotlookingatthebags astheymovedowntheline


21

Bench Press

1. Liefaceupon abenchwitheyesdirectlybelow bar

2. Positionfeetdirectlyunderthekneeswiththehips, shoulders,and headflatonthebench(Lockinthispositionandkeepit throughtheentiremovement)

3. Usinga slightlywiderthanshoulderwidthgriphave apartner assistinunrackingthebar

4. Takeair in,tightenthe core,andlowerthe barunder controltoapoint evenwithor slightlybelowthenipples,keepingthewristsstraight

5. Assoon asthe bartouchesthechest,driveitback tothe startingpositionmakingsureto achievefullelbowextension,exhalingas thebar rises

6.Whenexecutingthepausebench,theathletewillallow thebar toremaininthe bottomposition(on thechest)

fora countbeforeprethefinishedposition

7. Donotallowthebartathleteschest.Keept

1

2

3

4 5

6

Back Squat

. Positionthebar behindtheheadontheupperpartoftheback/trapareawhereit restsmostcomfortably usinga widerthanshoulderwidthgrip

. Keepingthechestup, tightenthecoreandusethelegstoliftthebarofftherackandstepbacktolift

3. Feetarepositionedbetweenhip,shoulderwidthapartwith thetoespointingslightlyout

4. Keepingthechestup andeyesfocusedstraightahead,takein airandtightenthe core

5. Beginthedecent bysettingthe hipsbackslightlyto shifttheweighttowardtheheels

6.Continuetodropthehipsinacontrolledmannerbybendingtheknees,keepingthechestup andbackstraightuntil thighsareparalleltothe ground

7. Kneesshouldbe keptthetoesbut neveralloinfrontofthem

8.Fromthebottom, pusfeet,usingthehips anmusclestoreturnto tposition,exhalingasy

1

2

3

4

5

6

78

owe e

1. Theathletewillneedto findasmoothsurfaceto completethis movement.Weliketo usethewoodedportion ofaplatform

2. Theathletewillbeginon theirbackwiththeirlegsat a45 angle.Thefeetwillhavea towelunderneaththem

3. Themovementbeginswiththeathletegettinginto abridge positionwithonlytheirheelsand shoulderstocuhingtheground

4. Theathletewillslidetheirheels,withthetowelunderneaththefeet,asfaras theycanwithoutallowingtheirglutestotouchthe floor

5. Whentheathletegetsto afullyextendedpositiontheywill thencurltheirlegsbacktowardstheirhips

6. Whenthefeeareback underthekneestheywillsliedbackout tothefirstpositioncontinueslidingtheheelsforwardandbackfor therecommendedreps

5

4

2 3

6

D

BAGS : Sprint-Back Pedal

BAGS : Two eet In ach Hole

HANG SNATCH - 4 x 30/4, 32/4, 35/4, 37/4

BAC SQUAT

TOWL SLID (RT/LT)

BNCH

- 4 x 62/5, 67

- 4 x 60/8, 6

D


24/38

Dumbbell Shrug

1. Allowthedumbbellstohang attheside,standwiththefeetdirectlyunderthehipswiththe kneesslightlybent

2. Keepingthe chestupand eyesfocusedstraightahead,takein airandtightenthecore

3. Keepingthe armsstraight,shrugthedumbbellsstraightupusingthetrapsas iftryingto touchtheshouldersto theear

4. Inhaleandholdyourbreathas theshrugbeginsandthenexhaleas youreturntothestartingposition

1

23

4

dumbbell flat bench

1. Liefaceupon abenchwitheyesdirectlybelow dumbbels

2. Positionfeetdirectlyunderthekneeswiththehips, shoulders,and headflaton thebench(Lockinthispositionandkeepit throughtheentiremovement)

3. Usinga slightlywiderthanshoulderwidthgriphave apartner watchtheliftfor safety

4. Takeair in,tightenthe core,andlowerthedumbbelsundercontrol toapointevenwith orslightlybelowthenipples,keepingthewristsstraight

5. Assoonasthedumbbelstouchthechest,drive1 armbackto thestartingpositionmakingsureto achievefullelbowextension,exhalingasthedumbbelrises

6.Repeatmotionalternatingfrom onearmtotheother

7. Whenexecutingthepausebench,theathletewillallow thedumbbelstoremainin thebottomposition(onthechest)for acount beforepressingthedumbbelsto thefinishedposition

8.Donotallowthedumbbelstosinkintothe athleteschest.Keep thecorestrong

1

2

3 4 5 6 7

Dumbbell T-Drill

1. Holdingadumbbellin eachhandinfrontofthe body,standinan athleticstancewiththefeet hipwidthapart,coretight,and kneesandelbowsslightlybent

2. Raisethedumbbellsin theair outtothe sideleadingwiththe elbowsuntilthearms areParalleltothe floor

3. Keepingthedumbbellsatshoulderlevel,bringthethem directlyin frontofthe body(frontRaisefinishposition)

4. Lowerthedumbbellsfromthis pointstraightdownin frontofthebody

5. Repeatstartingwiththefront raiseandfinishby loweringthemin thelateralraiseposition

6.There&backcountsasonerep

3 421 5

Tricep Extension

1. Usingapulleymachinegraspthebarwithanarrowgripataboutchestheight

2. Keepelbowstothe side

3. Pushthebarall thewaydownthroughafullrangeof motion

4. Pausefora countandthenallowthebarto returnthestartingpoint

5. Repeatfortherequirednumberofreps

3

42

1

Push-Up Complex: Power Ball Push-Ups

1. Placehandsona powerballandassumethepush-upposition;armsextended,backflat,bodyina straightline

2. Keepingthe elbowsin,lowerthebodyuntilthechesttouchesthepowerballand thenpressbackupto fullelbowextension

1

2

D

EZ Bar Close Grip Press


2. Keepingthe elbowsincloseto thebody,lowerthebar tothe chestasifperformingabenchpress

3. Oncethebar touchesthe chest,pressitupward,extendingtheelbowsandreturnthebar tothestartingposition

1 2 3

DUMBBLL ALT PRSS

SHOULDR CIRCUIT D : Dumbbell T-Drill

SHOULDR CIRCUIT D : Dumbbell Shrugs

- 3 x 32/4, 35/4, 37/4

- 3 x 7

- 3 x 10

TRICP CIRCUIT D : Tricep tension

TRICP CIRCUIT D : Power Ball Push-Up

TRICP CIRCUIT D : z Bar Close Grip Press

D


25/38

Agility Circuit (Refer to Agility section)

1. Theathlete,orcoach,will setup aseriesofagilitydrills(see agilitylistforideas).After eachrepetitiontheathletewilltake between20and30-secondstorecover.Afterfinishingtherequirednumberofrepetitionstheathletewilltake

2minutesbeforestartingtheir nextstationofagilitydrills.If atany timeyouare havingproblemscatchingyourbreathorhaveanysignsofdistressmakesureyou checkwithyourathletictrainerandyour coach

Manual Neck Forward

1. Usinga90bench,sit uprightwithyourbackflatagainstthebench

2. Placeatowelover yourheadandhaveapartnerstandbehindyouwiththeirhandsonyour forehead


4. Movetheheadforwardby tuckingthechinwhileyourpartnergentlyresistsyourmovement

5. Returntothestartingpositionbyhavingyourpartnergentlypulltheheadbacktowardcenterasyouresistthem,makingsurenottoextendtheneckpastcenter

1

5

2

34

Manual Neck Side to Side


2. Placeatowelover yourheadandhavea partnerstandbehindyouwithonehandonthesideofyourheadandthe otheronyouroppositeshoulder

3. Beginwithyourneckstraightandhaveyourpartnergentlypushtheheadtothe sideasyou resistthem

4. Returntothestartingpositionbymovingtheheadbackto centerwhileyourpartnergentlyresistsyourmovement

5. Completetherequirednumberofrepetitionson onesideand thenrepeatfortheoppositeside

1

32 4

5

D

Manual Neck Backward


2. Placeatowelover yourheadandhaveapartnerstandbehindyouwiththeirhandsonthe backofyour head


4. Haveyourpartnergentlypushtheheadforwardasyou tuckthechinandresistthem

5. Returntothestartingpositionbymovingtheheadbackto centerwhileyourpartnergentlyresistsyourmovement,makingsurenottoextendtheneckpastcenter

1

2

3

4 5

MANUAL NC : orward

MANUAL NC : Side-To-Side

AGILITY CIRCUIT (refer to schedule for drill list)

- x 6 reps

- x 6 reps

- 2 x 6 drills, 20-30 sec rest/MANUAL NC : Backward - x 6 reps

MAx WeIGHT LIfTING RANGeS


26/38

MAx WeIGHT LIfTING RANGeSFOR ATHLETES WHO DO NOT KNOW THEIR MAXES, USE THIS CHART AS A GUIDE.

BODY TYPe

HeAVY-

WeIGHT

MIDDLe-

WeIGHT

LIGHT-

WeIGHT

fLYWeIGHT

HANG CLeAN /POWeR CLeAN

230 - 250lbs

200 - 235lbs

185 - 200lbs

45 - 185lbs

BeNCH

275 - 300lbs

225 - 275lbs

200 - 225lbs

45 - 200lbs

SQU

400 - 4

350 - 40

275 - 35

45 - 27

WARNING!Sport trainingcanresultin seriousinjury.Donot exercisewithoutproperinstructionsorsupervision,or withoutfirstconsultingyourphysician.Useof theinform

NikeFootballSPARQTrainingPre-seasonProgramimpliesanunderstandingoftheserisksand releasesNike,Inc.,itstrainersand affiliatesfromany andall damages.

One repetition maxing is not necessary to run this or anyother program. The strength ranges are relative to sizeand body strength that the athlete shows during normalworkouts. If a wide receiver can handle more weight byshowing his ability to have great technique and speedof movement, then the athlete can move up to a higherstrength level.

Often times with younger athletes, the bigger athletes arenot always the strongest. If this is the case for your biggerathletes, allow them to move to a lower strength until theyare able to show great technique and speed of movement.Once these two major areas are accomplished, the athletecan move up to a higher strength level.

If your dont do a one rep max with your team (or a period), then start athletes at the beginner level anthem to rise through the levels as they are able to the weight. Remember safety first and dont ever athlete to lift a weight that is out of their techniqueAlways err on the side of safety!

Maxes from these three lifts will determine all of the major movement maxes.

HANG CLeAN / POWeR CLeAN MAx WILL Be USeD TO fIGURe:Olympic Lifts (Hang Clean / Hang Snatch / Clean Pull / Dumbbell Jerk)One Legged Lifts (Box Step-up and One Legged Squat)

BeNCH PReSS MAx WILL Be USeD TO Be USeD TO fIGURe:

All Pressing: (Bench Press, Bench Press (Pause) / 30 and 45-degree Incline Bench / Dumbbell Flat Bench / 30 an45-degree Dumbbell Bench and all Alternating Dumbbell Pressing Actions / Shoulder Press / Dumbbell Shoulder and all Alternating Dumbbell Pressing Actions.

SQUAT MAx WILL Be USeD TO fIGURe:

Back Squat and Front Squat


27/38

PeRCeNT-Of-MAx CHARTS


28/38

PeRCeNT-Of-MAx CHARTSENSURE THAT YOU WORK MAXIMALLY DURING YOUR LIFTS AND REST FOR 45 SECONDS BETWEEN SETS.

LBS

230

240

250

260

270

280

290

300

310

320

330

340

LBS

100

110

120

130

140

150

160

30%

70

70

75

80

80

85

85

90

95

95

100

100

40%

40

40

45

50

50

55

60

32.5%

75

80

80

85

90

90

95

100

100

105

110

110

42.5%

45

50

50

55

60

65

70

35%

80

85

90

90

95

100

100

105

110

115

115

120

45%

45

50

55

60

60

70

70

37%

85

90

90

100

100

105

110

110

115

120

125

130

47%

50

55

55

60

65

70

80

LBS

170

180

190

200

210

220

230

240

250

260

270

280

290

300

310

320

330

340

350

360

40%

60

70

70

80

85

90

90

95

100

105

110

110

115

120

125

130

135

140

140

145

42.5%

75

75

80

85

90

95

100

100

105

110

115

120

125

130

130

135

140

145

150

155

45%

80

80

85

90

95

95

105

110

110

115

120

135

130

135

140

145

150

155

160

160

47

85

85

90

95

10

10

11

11

12

12

13

13

14

14

15

15

15

16

16

17



29/38

PeRCeNT Of MAx CHARTSENSURE THAT YOU WORK MAXIMALLY DURING YOUR LIFTS AND REST FOR 45 SECONDS BETWEEN SETS.

LBS

100

105

110

115

120

125

130

135

140

145

150

155

160

165

170

175

180

185

190

195

50%

50

55

55

60

60

60

65

70

70

70

75

80

80

80

85

90

90

90

95

100

52.5%

55

55

60

60

65

65

70

70

75

75

80

80

85

85

90

90

95

95

100

100

55%

55

60

60

65

65

70

70

75

75

80

85

85

90

90

95

95

100

100

105

110

57%

60

60

65

65

70

70

75

75

80

80

85

90

95

95

100

100

105

105

110

110

LBS

200

205

210

215

220

225

230

235

240

245

250

255

260

265

270

275

280

285

290

295

50%

100

100

105

110

110

110

115

120

120

120

125

130

130

130

135

135

140

140

145

145

52.5%

105

105

110

110

115

120

120

120

120

125

130

130

130

135

140

140

145

145

150

150

55%

110

110

115

120

120

120

125

130

130

135

140

140

145

145

150

150

155

160

160

165

57

11

11

12

12

12

13

13

13

14

14

14

14

15

15

15

15

16

16

16

17



30/38

PeRCeNT Of MAx CHARTSENSURE THAT YOU WORK MAXIMALLY DURING YOUR LIFTS AND REST FOR 45 SECONDS BETWEEN SETS.

LBS

300

305

310

315

320

325

330

335

340

345

350

355

360

365

370

375

380

385

390

395

50%

150

150

155

155

160

160

165

165

170

170

175

175

180

180

185

185

190

190

195

195

52.5%

160

160

165

165

170

170

175

175

180

180

185

185

190

190

195

195

200

200

205

205

55%

165

165

170

175

175

180

180

185

185

190

190

195

200

200

205

205

210

210

215

215

57%

170

175

180

180

185

185

185

190

195

195

200

200

205

210

215

215

215

220

225

225

LBS

400

405

410

415

420

425

430

435

440

445

450

455

460

465

470

475

480

485

490

495

500

50%

200

200

205

205

210

210

215

215

220

220

225

225

230

230

235

235

240

240

245

245

250

52.5%

210

210

215

215

220

220

225

225

230

230

235

235

240

240

245

245

250

250

255

255

265

55%

220

220

225

230

230

235

235

240

240

245

250

250

255

255

260

260

265

265

270

270

275

57

23

23

23

23

24

24

24

24

25

25

26

26

26

26

27

27

27

27

28

28

29



31/38

ENSURE THAT YOU WORK MAXIMALLY DURING YOUR LIFTS AND REST FOR 45 SECONDS BETWEEN SETS.

LBS

100

105

110

115

120

125

130

135

140

145

150

155

160

165

170

175

180

185

190

195

60%

60

65

65

70

70

75

80

80

85

85

90

95

95

100

100

105

110

110

115

115

62.5%

62

65

70

70

75

75

80

85

85

90

95

95

100

100

105

110

110

115

115

120

65%

65

70

70

75

80

80

85

85

90

95

95

100

105

105

110

115

115

120

125

125

67%

67

70

75

75

80

85

85

90

95

95

100

105

105

110

115

115

120

125

125

130

LBS

200

205

210

215

220

225

230

235

240

245

250

255

260

265

270

275

280

285

290

295

60%

120

120

125

130

130

135

140

140

145

150

150

155

155

160

160

165

170

170

175

175

62.5%

125

130

130

135

140

140

145

145

150

150

155

160

160

165

170

170

175

175

180

180

65%

130

135

135

140

145

145

150

150

155

160

160

165

170

170

175

180

180

185

190

190

67

13

14

14

14

15

15

15

16

16

16

17

17

17

17

18

18

19

19

19

19


32/38



33/38


LBS

100

105

110

115

120

125

130

135

140

145

150

155

160

165

170

175

180

185

190

195

70%

70

75

80

80

85

90

90

95

100

100

105

110

110

115

120

120

125

130

135

135

72.5%

70

75

80

80

85

90

95

100

100

105

110

110

115

120

120

125

130

135

140

140

75%

75

80

80

85

90

95

100

100

105

110

110

115

120

125

125

130

135

140

145

145

77%

80

80

85

90

90

95

100

105

110

110

115

115

120

125

130

135

140

140

150

150

LBS

200

205

210

215

220

225

230

235

240

245

250

255

260

265

270

275

280

285

290

295

70%

140

145

145

150

155

155

160

165

170

170

175

180

180

185

190

190

195

200

205

205

72.5%

145

150

150

155

160

160

165

170

170

175

180

185

185

190

195

200

200

205

210

210

75%

150

155

155

160

165

170

170

175

180

185

185

190

195

200

200

205

210

215

215

220

77

15

15

16

16

17

17

17

17

18

19

19

19

20

20

20

21

21

22

22

22



34/38


LBS

300

305

310

315

320

325

330

335

340

345

350

355

360

365

370

375

380

385

390

395

70%

210

215

215

220

225

225

230

235

240

240

245

250

250

255

260

260

265

270

275

275

72.5%

215

220

225

225

230

235

235

240

245

250

255

255

260

260

270

270

275

275

285

285

75%

225

230

230

235

240

245

245

250

255

260

260

265

270

275

280

280

285

290

295

295

77%

230

235

240

240

245

250

255

255

260

265

270

275

280

280

285

290

295

295

300

305

LBS

400

405

410

415

420

425

430

435

440

445

450

455

460

465

470

475

480

485

490

495

500

70%

280

285

285

290

295

295

300

305

310

310

315

320

320

325

330

330

335

340

345

345

350

72.5%

290

290

295

300

305

305

310

315

320

320

325

325

335

335

340

340

350

350

355

355

365

75%

300

305

310

310

315

320

320

325

330

335

340

340

345

350

350

355

360

365

370

370

375

77

31

31

32

32

32

32

33

33

34

34

35

35

35

36

36

36

37

37

38

38

39


35/38

PeRCeNT-Of-MAx CHARTSENSURE THAT YOU WORK MAXIMALLY DURING YOUR LIFTS AND REST FOR 45 SECONDS BETWEEN SETS


36/38


LBS

300

305

310

315

320

325

330

335

340

345

350

355

360

365

370

375

380

385

390

395

80%

240

245

250

250

255

260

265

270

270

275

280

285

290

290

295

300

305

310

310

315

85%

255

260

265

265

270

275

280

285

290

295

300

300

305

310

315

320

325

325

330

335

87%

265

265

270

275

280

280

290

290

300

300

305

310

315

315

325

325

335

335

340

340

82.5%

250

250

255

260

265

265

270

275

280

280

290

290

295

300

305

305

315

315

320

325

LBS

400

405

410

415

420

425

430

435

440

445

450

455

460

465

470

475

480

485

490

495

500

80%

320

325

330

330

335

340

345

350

350

355

360

365

370

370

375

380

385

390

390

395

400

85%

340

345

350

350

360

360

365

370

375

380

380

385

390

395

400

405

410

410

415

415

425

87

35

35

36

36

37

37

37

38

38

38

39

39

40

40

41

41

42

42

43

43

44

82.5%

330

330

340

340

345

350

355

355

365

365

370

375

380

380

390

390

395

395

405

405

415



37/38


LBS

100

105

115

120

125

130

135

140

145

150

155

160

165

170

175

180

185

190

195

200

90%

90

95

100

110

110

115

120

125

130

135

140

145

150

155

160

160

165

170

175

180

92.5%

95

95

105

110

115

120

125

130

135

140

140

145

150

155

160

165

170

175

180

185

95%

95

100

110

115

120

125

130

135

140

145

150

150

155

160

165

170

175

180

185

190

97%

95

100

110

115

120

125

130

135

140

145

150

150

160

165

170

175

180

185

190

195

LBS

205

210

215

220

225

230

235

240

245

250

255

260

265

270

275

280

285

290

295

300

90%

185

190

195

200

210

205

210

215

220

225

230

235

240

245

245

250

255

260

265

270

92.5%

190

195

200

205

210

210

215

220

225

230

235

240

245

250

255

260

260

270

270

280

95%

195

200

205

210

215

220

225

230

230

240

240

245

250

255

260

265

270

275

280

285

97

20

20

21

21

22

22

23

23

24

24

25

25

25

26

26

27

27

28

28

29



38/38


LBS

305

310

315

320

325

330

335

340

345

350

355

360

365

370

375

380

385

390

395

400

90%

275

280

285

290

290

295

300

305

310

315

320

325

330

330

335

340

345

350

355

360

95%

290

295

300

305

310

315

320

325

325

330

335

340

345

350

355

360

365

370

375

380

97%

295

300

305

310

315

320

325

330

335

340

345

350

355

360

365

370

375

280

385

390

92.5%

280

285

290

295

300

305

310

315

315

325

325

335

335

340

345

350

355

360

365

370

LBS

405

420

425

430

435

440

445

450

455

460

465

470

475

480

485

490

495

500

90%

365

380

380

390

390

395

400

405

410

415

420

425

425

430

435

440

445

450

95%

385

400

405

410

415

420

420

430

430

440

440

445

450

455

460

465

470

475

97

39

41

41

42

42

43

43

44

44

45

45

46

46

47

47

48

48

49

92.5%

370

390

390

400

400

405

410

415

420

425

425

435

435

445

445

455

455

465

WARNING!Sport trainingcanresultin seriousinjury.Donot exercisewithoutproperinstructionsorsupervision,or withoutfirstconsultingyourphysician.Useof theinforma

NikeFootballSPARQTrainingPre-seasonProgramimpliesanunderstandingoftheserisksand releasesNike,Inc.,its trainersandaffiliatesfromany andall damages.

Documents

Four Week Program Week1