summer 2009 details
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Westminster College
Football
2009
Strength and Conditioning
Manual
YOU PAY IN ADVANCE!
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Westminster College
Football
Flexibility Program
We Work for Flexibility!
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Active Stretch Sequence
1. Active Stretch
40 Yard form run at half speed (down and back)
20 Yard High Knees (down) / 20 Yard High Knee Butt-Kicks (back)
High Knees Slight forward lean, proper arm rotations
High Knee Butt Kicks Slight forward lean, bring knees up similar to above, then bring
heel to butt.
20 Yard High Knee Cross-Overs (down) / 20 Yard Skips (back)
High Knee Cross-Overs Bring knee up and over opposite leg, foot to ground outside
opposite foot. Emphasize good high knee form throughout.
Skips Emphasis on driving up with body, not out. Should work on explosion and a good
knee drive upward.
20 Yard Heel Pull (down) / 20 Yard Atlas Stretch (back) Heel Pull Bring heel inside knee up to groin grabbing and stretching with both hands.
Atlas Stretch Modified lunge where both hands are above head while doing a lunge, then
turn body toward front foot to stretch lower back. Hands remain above head while
returning to upright position.
20 Yard Knee Pull (down) / 20 Yard Frankenstein (back)
Knee Pull Raise knee to chest, then pull up with both arms to stretch hamstring and butt
Frankenstein With both arms extended in front parallel to ground, kick one leg at a time to hands
with knee locked.
20 Yard Side Groin Stretch (down and back)
Side Groin Stretch In a controlled pace moving sideways, step out wide then sway body
side to side slowly to stretch and loosen groin.
20 Yard Carioca (down and back)
20 Yard Shuffle (down and back)
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2. Flexibilities
Standing
Lats Arms straight over head with hands inter-locked reaching up and back (8 Sec)
Pecs Arms behind back with hands inter-locked reaching up (8 Sec)
Hams and Back Legs together, hands holding calves head towards knees (8 Sec)
Spread um Legs spread, hands reaching through legs toward
ground behind (8 Sec)
Groin (Saigon) Feet remain flat on ground, squat down with knees spread (8 Sec)
On floor
Hip Flexor Lunge position with one knee on ground, force hips towards ground
stretching hip flexor (8 Sec each leg)
Abdominal (Seal) With stomach on ground, raise shoulders up
stretching lower back (8 Sec)
Adductor (Spread em) On ground with both legs straight and spread, grab
heels and force head to ground (8 Sec)
Spinal twists (Cross-Overs)On ground with one leg straight, the other leg
with knee bent and foot over straight leg, turn toward bent leg to stretch
lower back pushing elbow on knee (8 Sec each leg)
On the wall
Quads Pull foot to glute (8 Sec)
Calfs Lean against wall with one foot back and leg straight (8 Sec)
Achilles Same as calfs but knee is bent to stretch achilles (8 Sec)
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3. Quick Feet Drills
Some of you will not have access to all drills, but do these drills or ad lib as much as you can
to get the desired workout. Do only one (speed ladder, BFS dot drill, plyo boxes, or BW
plyo workout) on each day that you lift and alternate which ones you do day-to-day.
Speed Ladder
These drills are designed to improve your foot quickness. The object of the ladder is
to move your feet as low to the ground and fast as possible without touching the ladder.
Painted lines on pavement or grass would work as well, having 12 16x16 boxes in a
row.
1 Foot in each box
2 Feet in each box
Hops (Right foot, left foot, both feet)
2 in, 1 out (Icky Shuffle) Start with one foot in box. Progression goes as
title says, 2 in then 1 out and on to the next box sliding back and forth across
the ladder. Make sure you are not hopping but taking individual steps.
Ex 1: Start with right foot on A and left foot on A. Progression goes right foot B,
left foot B, right C, left C, right D, left D, right E, left E, etc
2 in, 2 out Start with both feet straddling the first box. Progression goes
as title says, 2 in the box, then both out and on to the next box. Make sure
you are not hopping but taking steps.
Ex 2: Start with right foot on A and left foot on A. Hop to both feet on B, C, D, etc
Slalom Start with one foot in box, then hop so opposite foot in only one
in box. Should resemble the look of a slalom skier with side-to-side motion.
(Sideways) Ali Shuffle Moving sideways, alternate 1 foot in and one foot
out of the boxes. Each box should have right foot in box, then left foot in
box, then to the next box. Switch which foot is first on way back.
Ex 3: Start with right foot on A and left foot on A. Hop to both feet to B, C, D, etc
(Sideways) 2 in, 2 out Same as above but moving sideways
Ex 2:Start of 2 in, 2 o
Ex 1:Start of Icky Shuff
Ex 3: Start of Ali Shuffle
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BFSDot Drill
These drills are designed to improve on foot quickness. Try to move around the
dots as quickly as possible, still hitting all of the marks. Each section should be done 2
times through for 15 seconds with 15 seconds rest.
Dot Drill Diagram:
Up and Back
Start at one end with feet on A and B.
Now jump quickly with both feet to C.
Then go with both feet to D and E.Now come back the same way. D & E, C, A& B.
Right Foot
Put your Right foot on dot C.Always hop on right foot while moving around dots.
Order is as follows: C, B, C, E, C, D, C, A, C, B, C, E..
Left Foot
Put your Left foot on dot C.
Always hop on Left foot while moving around dots.Order is as follows: C, A, C, D, C, E, C, B, C, A, C, D, ..
Both Feet
Put both feet on dot A.
Always hop on both feet while moving around dots.Order is as follows: A, B, C, E, D, C, A, B, C, E, D, C,..
Next time through switch the direction, with order: B, A, C, D, E, C, B, A, C, D, E,
Turn Around
Start at one end with feet on A and B.Now jump quickly with both feet to C.
Then move both feet to D and E.Now spin so your feet are on the opposite letter from A and B to B and A
Repeat the progression down the dots, spin, and return
3 ft.
2 ft.
3 ft.
2 ft.
AB
C
D E
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Plyometric Boxes
Plyo Boxes are boxes that measure 18 by 18. They can be made from using 2 x
4 boards to support a piece of plywood or particle board. Any hard surface that is
approximately 4 high and steady would work, which is the same height as the width of
a 2 x 4 with a piece of plywood. Drills done on these boxes improve foot quickness off
the ground and back to the ground as well as quickness side-to-side. Concentrate on
always hitting the middle of the box.
2 on, 2 off
Straddle box putting both feet on floor (position A)Quickly alternate putting both feet up on top of the box (position
B) and then quickly back down to the floor (position A).Make sure that the drill is done with many quick steps, rather than hops.
2 up, 2 down
Stand behind box with both feet on floor (position A).Quickly alternate putting both feet up on top of the box (position
B) and then quickly back down to the floor (position A).
Make sure that the drill is done with many quick steps, rather than hops.
Over and back
Stand beside box with both feet on floor (position A).
Quickly put both feet up on top of the box (position B) and thenquickly back down to the floor on the other side (position C). Once
your second foot reaches floor on the other side, come back to thebeginning the same way continuing back and forth.
Make sure that the drill is done with many quick steps, rather than hops.
SlalomStand beside box with one foot on box and one foot on floor (position A).Hop back and forth sideways alternating which foot is on the floor and
on top of the box.Should resemble a slalom skier with the side-to-side hopping motion.
Ali Shuffle
Stand behind box with one foot on box and one foot on floor (position A).Quickly alternate which foot is on the floor and on top of the box.
Should resemble a series of small hops.
Hop over and back
Stand beside box with both feet on floor (position A).Quickly hop up on top of the box (position A) and then quickly
back down to the floor on the other side (position C). Repeat.Make sure that the drill is done touching both sides and the top of
the box each trip across box.
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Plyo Bodyweight Circuit
If no other forms of foot drills are available, this circuit will be adequate. Keep
intensity and speed up in order to maximize the workout. Wall touches are to be done
facing wall approximately 12 away and facing wall, jumping and touching as high as
you can. The key is to explode off of the floor as soon as you touch it without rest. Line
hops can be done over any mark on the floor and require quick movements of the feet
over and back of the mark.
Do the circuit 5 times with 1 minute rest between each set:
15 Wall Touches
20 Line Hops Forward and Backward
25 Wall Touches
20 Line Hops Side to Side
25 Wall Touches20 Line Hops Side to Side
25 Wall Touches
20 Line Hops Forward and Backward
15 Wall Touches
The active stretch, flexibility work, and one
foot quickness drill is to be done every day
you lift!
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Westminster College
Football
Strength Program
We Work for Power!
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Lifting Rules
The lifting program is a 4 day a week program that works each major muscle group each day in
order for you to perform at your peak performance level. The program is designed to use your
existing one rep max for each of the four core lifts (Bench, Squat, Power Clean, Incline) and buildoverall athletic muscle strength and explosion. Here are some key points and explanations of the
lifts.
Key Points:
Week one on the lifting card correlates to the week of May 18, 2009. Use Pre-week
workout on the lifting card prior to May 18th
. The program is a four-day per week lifting
program (2 days on each side of lifting card). The program is designed to peak mid-
August.
% number = percentage of one rep max total of that specific lift. Hang pulls are a
compliment to power cleans, so the power clean one rep max should be used. For incline
bench, take 85% of your bench one rep max, then use that number for the calculations of
the incline lifts.
Active Rest Week (Week 6) This week is to recover some sore muscles and regain
focus for the second half of the summer. Weight is to be light but reps are to be done
with a higher tempo and less rest between sets.
Abdominals Each specific lifting day has a specific abdominal workout associated with
it. Up to and including the active rest week, abdominals will be done at the end of the
workout. Day 1 is upper and middle abdominals, Day 2 is lower abdominals, Day 3 is
core ab strength, and Day 4 is working the obliques.
Day 1 Full Sit-ups x25, 10 second rest, Crunches x50, 10 second rest (repeat x3)
Day 2 Bicycle (on back) x50, Toe Touches x35, Legs 6 inches off ground and
hold 30 seconds (repeat x2)
Day 3 PU Pos straight x15 each leg, PU Pos opposite x15 each leg, PU Pos
outside x15 each leg, PU Pos straight x15 each leg (repeat x3)
i. Push Up Position (PU Pos) is similar to the position of an up in the push
up. PU Pos straight means you are in that position and you bring the same
knee to the same elbow, keeping your body straight. PU Pos opposite
means you bring the opposite knee to the opposite elbow, continuing to
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keep your body straight. PU Pos outside means bringing your same knee
outside the same elbow and your foot is beside your hand. With all
movements, your foot must touch up under your chest.
Day 4 Side Touches x50, Heal Touches x50, Rotating touches x25 (repeat x2)
i. Day 4 workouts include side touches lay on your side with arm to ground
flat on ground and other arm behind head, bringing knee up (sideways to
body) and touching elbow. Heal touches lay on your back with your legs
bent, pick your shoulders up off of the ground, and touch your ankles from
side to side sliding the middle of your back across ground. Make sure you
keep your chin tucked throughout the set. Rotating touches half sit-up
position, feet off of the ground, and you rotate side to side touching both
hands on the ground. The workouts are as follows:
After the active rest week (Week 6), the abdominals will be done during the lifting .
After each set do one ab set, which will work your abs as well as increase the intensity of
the workouts. The two ab exercises are to be done in an alternating fashion, i.e. you do a
10 rep set after a lifting set, and then you do the next ab exercise after your next lifting
set. The workout is:
Day 1 Full Sit-ups x10, Crunches x15
Day 2 Bicycle x10, Toe Touches x15
Day 3 PU Pos straight x10, PU Pos opposite x10
Day 4 Side Touches x10, Rotating touches x8
All lifts on your card are the suggested lifts. If you have a personal trainer or someone
back home whom you would rather work out with or do their program, we understand.
We would like for you to incorporate our main bolded lifts into your workout if you do
not do them already.
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Lift Descriptions:
Squat (Back Squat, Front Squat, Overhead Squat) Should be performed by starting in
upright position with weight stable, motion starts with movement of hips backward and
down keeping heels on the ground and weight balanced over body. Feet should be
shoulder width or slightly wider, toes slightly outward, and knees should be forced
outward at bottom of lift. Always remember to keep back tight throughout and keep
chest open and full for proper lift.
Power Clean Weight is to start from floor and return to floor after each rep. Keeping
feet shoulder width and straight ahead, drive weight off of the floor keeping bar moving
straight up. Hips should drive forward while weight passes them and arms should
shrug weight upward, pulling weight as high as possible. Once weight is in the air,
lifter then lowers hips back down and drives elbows forward catching weight on upper
chest and shoulder area.
Hang Pulls Lift is identical to a Hang Clean until weight is to be caught. Lifter is only
to pull weight as high as possible without catching weight. Lift is intended to work on
explosion hips, back, legs of power clean without beating up shoulders and wrists having
to catch the weight.
DB Jerks Hold weight above shoulder area, similar to position of weight after
successful power clean in front of head. Bend knees, ankles, and hips to lower body
position slightly, then explode driving hips forward and body straight generating energyenough to thrust the weight upward. Catch weight with arms straight up and elbows
slightly locked. Do not push weight up with arms as in a military press, but use
explosion from hips and legs to drive the weight up. Spotters assist weight to travel back
to original position.
DB Snatch Use one dumbbell (start light to get the feel for it), In a squatting position
with your feet slightly more than shoulder width apart (athletic stance). The dumbbell is
positioned between your legs. You can either start with the dumbbell in the hang
position, with the dumbbell a couple of inches off the floor. In the hang position, your
arm should be straight but not stiff and locked-out. Put your other arm on your waist to
aid with balance. As with any squatting position, your back should be flat. When you
start the pull, drive upwards powerfully with your legs and thrust your hips forward. This
gives you the momentum you need to lift the weight you dont have to deliberately pull
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it up with your arm. Using the momentum generated by your legs, let your arm rise up
with it. Shrug your shoulders to help it up. By the time the dumbbell has reached your
chest, your legs are practically fully extended and your hips are coming forward. At this
point, you drop into a squat so that your bodyweight is underneath the weight. The
dumbbell has traveled up with the momentum of the initial push, and you want to catch
the weight before it succumbs to gravity and falls to the floor. As soon as you are
underneath it, drive upwards again and lock out the arm above your head.
Dumbbell Lifts (DB Incline, DB Military, DB Bench, DB Flyes) The advantage to
using dumbbells is the ability to have a greater range to perform the lift. Make sure while
doing these lifts that the weight travels the entire way up and down that it possibly could
in order for maximum muscle development.
Good Mornings Weight (low) is in the back squat position, knees are slightly bent and
remain locked in a slightly bent position the entire lift. Back is arched so that eyes can
look up while bent over. With body erect, bend over at waist keeping legs in the same
position. Keep eyes up and body tight through the lift and always remain controlled.
Lumberjacks With body bent over and one knee and opposite hand on bench, use other
hand and pull dumbbell from hanging position up to area around side of rib cage
contracting back and lat muscles. As in other lifts, be controlled through the lowering of
the weight.
Trilogy and Bus Drivers The two are shoulder exercises and are mostly done in a super-
set. Trilogy is front, lateral and rear raises all in one set. Use DBs and if the set calls for
8 reps then you perform 8 front raises, go right to 8 lateral raises, and finish with 8 rear
raises to complete the set. Bus Drivers are performed with both arms extended straight
out at shoulder height holding a plate (like a steering wheel) and turning that plate
turns each way controlled. Ex: turn to the left, hold a beat, turn back to straight, hold
for a beat, turn to the right, hold for a beat, back to straight...
Partner Hams With partner A kneeling on ground, Partner B grabs partner As ankles
and holds them down. Partner A then starts to lower body forward, keeping everything
from knees to head straight and holding themselves up with only their hamstrings.
Continue lowering until Partner A reaches ground where he catches himself with hands
right before contact. Partner A then thrusts himself back to kneeling position with hands
and curling with hamstring.
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Auxiliary Lifts All auxiliary lifts are to be done in a CONTROLLED manner. Lifts
should be done with a 2 second lift, 3 second negative lift. These lifts are never to be
done moving the weight wildly through the lift. The auxiliary lifts:
Leg Curls
Leg Extensions
Partner Hams
Calf Raises
Dips
DB Flyes
Tricep Extensions
Good Mornings
Upright Rows
Front Raises
Lateral Raises
Bus Drivers
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Westminster College
Football
Conditioning Program
We Work for Speed!
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Conditioning Rules
The conditioning program is a 4 day a week program that works each major muscle group each
day in order for you to perform at your peak performance level. The program is designed to buildoverall stamina and explosion. Here are some key points and explanations of the program.
Key Points:
Week one on the conditioning card correlates to the week of May 18, 2009. Use Pre-
week workout on the conditioning card prior to May 18th
. The program is a four-day per
week workout program. The program is designed to peak mid-August.
Explanation of drills and workout are listed below.
Perimeter of Field run around the four corners of a football field.
SPECIAL SPEED DRILLS:
(1) LINE RUNNING - 4-6 Times for 40 yards. The purpose of this drill is encourage you to lengthenyour stride. Run ten yards and hit a yard marker with either foot the next step is on the next yard
marker, etc.... This would mean you are running with a 7.5 foot stride. The key is drive the elbows backvigorously and lift the knees explosively. Use pieces of tape to mark off 8 and 8.5 foot strides.
(2) FORM SPRINTS - Perform 4-8 repetitions for 40 yds. Perform perfect sprint technique while
covering a distance of 40 yards.
(3) STANCE & STARTS - Perform 6-8 repetitions for 10 yds. Concentrate on quickly switching thehands and feet. Be sure to place the dominant foot forward and place it just behind the starting line and
the opposite hand just behind the line as well. The first few strides should be fast but should emphasizelong powerful strides with knees lifted high (make sure your staying low and driving out).
(4) STADIUM STEPS - This helps in developing power in our legs. Always remember to walk down
the steps. 70 steps equal one set. Do this drill for 1 set of each drill listed below. High Knee Walk-Exaggerate knee lift on each step along with maintaining the normal arm
swing movement. High Knee Run-Sprint up the steps using good running form and explosive steps, hit every
other step. High Knee Skip-Skip every other step while maintain good arm movement and driving the
knees upward as you move from step to step.
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Side Shuffle-Turn sideways and shuffle half way up the steps with the knees bent and with aslight forward lean, turn and shuffle up the opposite direction to complete the set. Do not
cross the feet. This is a good drill to work the groin and hip areas. Double Leg Hops-Hop with both feet together hitting every other step, keep a slight bend in
the knees to avoid unnecessary stress on the back, move from step to step as explosively as
possible. Running-Hit every other step while maintaining a high knee lift, ankle locked and driving off
the balls of the feet.
Running-Two feet every step while maintaining a high knee lift, ankle locked, and drivingoff the balls of the feet.
(5) PUSH-UP STARTS - Start from a finger tip push-up position. Drive forward into a run while
focusing on moving outward and staying low, with the shoulders will in front of the hips. The bodyangle should be 30-40 degrees at takeoff which is lower than a normal start (i.e. 45 degrees). This drill
helps you to stay low and move forward at the start.
(6) RESISTIVE STARTS - Work with another athlete. Your partner puts his hands on the front of yourshoulders while you lean forward against his hands. Run forward against your partners resistance for
five (5) yards. Continue running while the partner releases the resistance and move forward for anadditional 10 yds. This drill is done for 3-5 reps.
(7) GROUND STARTS - Start by laying face down on the ground. Drive forward and to your feet as
you sprint for 10 yards. This drill teaches you to stay low while moving forward and developing a goodthrust in the start. This is done for 3-5 reps.
(8) BALL DROP STARTS - The athlete works with a partner who holds two (2) tennis balls, (1 ball in
each hand) and stands 10 yards away. Start in the down stance and react to your partner dropping one ofthe balls. Try to catch the ball before it hits the ground twice. This works on the sprint start and reaction.
This drill should be completed for 5-8 reps.
(9) SEATED FAST ARMS - Sit on the ground with the feet extended out in front of the body. Movethe arms as fast as possible in a running motion for 10 seconds. This drill is used to practice correct arm
action and develop rotational speed from the shoulders. (Many athletes move only the arms from theelbows down, instead of from the shoulders). Faster arm movement can improve the speed turnover rate
of your steps (stride frequency). This is done 3-5 sets.
(10) BUILD-UP SPRINTS - Gradually speed up over a distance of 30 to 50 yards. This is a goodexercise for improving sprinting technique while increasing speeds. This is done for 5 reps.
(11) FLYING SPRINTS - Accelerate for 20 to 30 yards and then run for 10 to 30 yards at a maximum
all-out effort!! This drill is excellent for improving the finish of the 40 yd. sprint. This is done for 5 reps.
(12) HOLLOW SPRINTS - Cover 100 yards as follows: jog 20 yards, sprint 20 yards, stride 20 yards,jog 20 yards, and sprint the final 20 yards. The key is that that you explode into the sprints and work to
accelerate as fast as possible. This is done for 5 reps.
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(13) HARNESS RUNNING - Use a running harness and have a partner give resistance for 20 yards.Make sure to use good running technique. This drill is used to develop power and explosion in the hips
and thighs. This is done for 6 reps.
(14) UPHILL RUNNING - Find a moderately steep hill that is 40-80 yards in length. Begin sprinting
up the hill, while using proper running technique. Walk back down the hill for recovery. Running uphilldevelops strength and power in the hips and legs. This drill is done for 6-8 reps.
(15) DOWNHILL RUNNING - Find a hill with a slight downgrade or 5-7 degrees, begin by sprintingdownhill, making sure not to go more than 50 yards. Be careful not to over stride to the point where you
are unable to run full speed. This drill is done for 6-8 reps.
(16) ASSISTIVE RUNNING - By running with the assistance of surgical tubing (or downhill), you canexperience the feeling of running faster than normal. We will do assistive running from an upright
position with the partner (anchor) standing in front of you, in a stationary position or moving backwardsto extend the pull. The key is that you use proper running form and increase the stride frequency to stay
up with the pull of the tubing. You can generally run 3-4 seconds faster in the 40 yard dash with theassistance of this tubing. If you dont have tubing, you can perform downhill runs on a slight grade (i.e.
3-5 degrees) as an alternate exercise. This speed drill will be used to develop STRIDE FREQUENCY.
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PlyometricsPhase #1
Standing long jumps x5
Single leg hops 20 yds x2 eachPower skips for height 20 yds x4
Lateral bag hops x4
Phase #2Standing long jumps x10
Single leg hops 30 yds x2 eachPower skips for height 20 yds x4
Lateral bag hops x4
Phase #3Standing long jumps x12
Single leg hops 30 yds x4 eachPower skips for height 20 yds x4
Lateral bag hops x4
Speed steps x3 for 10 seconds
Phase #4Standing long jumps x14Single leg hops 30 yards x4
Power skips for height 20 yds x4Lateral bag hops x2
Alternating lateral bag hops x2Speed steps x3 for 15
Phase #5Standing long jumps x14
Single leg hops 30 yards x4Power skips for height 20 yds x4
Lateral bag hops x2Alternating lateral bag hops x2
Speed steps x3 for 15
Phase #6Standing long jumps x14
Single leg hops 30 yards x4
Power skips for height 20 yds x4Lateral bag hops x2Alternating lateral bag hops x2
Speed steps x3 for 15
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Agility Drills
Agility #1 Figure Eight x3 Nebraska Drill x3
Jingle Jangle (Pro Shuttle) x3
Agility #2 Four Corners x3
Figure Eight x3 Nebraska Drill x3
Jingle Jangle (Pro Shuttle) x3 Big T Drill x3
Agility #3
Four Corners x4 Figure Eight x4
L-Drill x4 Jingle Jangle (Pro Shuttle) x4
Triangle Drill x4 Big T Drill x4
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20 yd. Shuttle Run (Pro Shuttle Run)
The 20 yd. shuttle run is a quickness and agility exercise that the NFL uses to measure
its athletes at the Indianapolis combine. It measures how quickly you can change
direction.
You start out straddling the midline with one hand down on the midline.
Sprint to your right and touch the end line with your right handChange direction and sprint ten yards and touch the end line with your left hand
Change direction and sprint five yards through the midline.
Nebraska Drill
The Nebraska drill is another agility exercise used by many colleges and pro teams.
The purpose of this drill is to enhance your:
Start
Ability to plant and accelerate
Ability to plant and back pedal quickly
START
FINISH
End Line Midline End Line
5 yards
5 yards
10 yards
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Nebraska Drill Setup
Nebraska Drill Course
How to complete the Nebraska Drill:
Start in a football stance
Sprint to the second cone
Plant on outside foot
Accelerate to third cone
Plant on outside foot
Sprint to fourth cone
Plant and back pedal through the finish line
10 yards
10 yards
5 yards
10 yards
START FINISH
Back Pedal
1
2
3
4
5
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Figure eight
The figure eight enhances your ability to run in directions other than just a straight
line. You are running on a constant bend so you must utilize the bend in your knees and
ankles. The ability to run at different angles will enhance your ability to cover the field
both offensively and defensively.
Start
Finish
Big T Drill
The T-Test will help with the ability to cut, change direction and accelerate.
1) Sprint ten yards past the middle cone.2) Go over the middle cone and under the left cone.
3) When you are done coming underneath the left cone accelerate and go under the rightcone.
4) After you have gone around the right cone head for the middle cone.5) Accelerate towards the middle cone.
6) Go around the middle cone and finish on the right side of the starting cone.
Finish Start
5 yards 5 yards
5 yards5 yards
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Four Corner Drill
The Four Corner Drill will help with the ability to cut, change direction and accelerate.
1) Start on one side of the box of cones.
2) Spring forward to and around cone3) Start shuffling when you reach the first cone.4) Once you reach the second cone, backpedal to the third cone.
5) At the third cone, start to carioca across the point where you started.6) Repeat pattern on other side, starting with spring, then shuffle, backpedal, and carioca.
Start
5 yards
5 yards
5 yards
5 yards
Sprint
Shuffle
Backpedal
Carioca