summer strength manual

8/6/2019 Summer Strength Manual

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Table of Contents

Section 1 Team 2010- Table of Contents

- Coaches Info

- Schedule

- Important dates

Section 2 Strength and Conditioning Manual 2010- Welcome to the Griffin Family

Section 3 - General- Purpose

Section 4 Strength and Power- Mental

- Physical

Section 5 Exercise Descriptions (Lifting)

Section 6 Flexibility- Proper Stretching Techniques and Stretches

- Griffin Dynamic Warm-up

-Griffin Stretches

Section 7 Speed- Speed Explanation- Interval Training

Section 8 Quickness and Agility- Agility/Quickness Drills and Training

Section 9 Plyometrics

-Purpose-Drills

Section 10 Summer Running Program

-Summer Drills and Progression

Section11 - Skill Development- Skill Pattern Running

Section 12 - Nutrition- Proper Nutrition

Section 13 - Rest and Recovery- Proper Recovery time

Section 14 - In-coming Weight Program- Strength Training Weight Lifting Routine


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COMITT TO MEMORY BEFORE

READING ANYTHING ELSE

The most importantcomponent of successful

strength training is an

unremitting desire to

progress.

The body changes by force

of will.


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Griffin Football

Address:Seton Hill University

Attn: Football

1 Seton Hill Drive

Greensburg, PA15601

One______________________Griffin Football Coaching StaffJoel Dolinski Mike Snyder

Head Coach/Offensive Line Offensive Coordinator/AssistantE-mail: [email protected] Head coach/QuarterbacksOffice Phone: 724-830-4615 E-mail: [email protected]

Office Phone: 724-830-1187

Greg Huster Jeremy GeorgeDefensive Coordinator/Defensive Backs Defensive Line/Recruiting CoordinatorE-mail: [email protected] E-mail:[email protected] Phone: 724-830-1188 Office Phone: 724-830-1189

Kinnun Tatum Brendon MurphyLinebackers/Academic Coordinator WRs/Special Teams CoordinatorE-mail: [email protected] E-mail: [email protected] Phone: 724-830-1870 Office Phone: 724-830-1190

Office Fax number- 724-830-1181

Mark Hartz Danny DayDefensive Graduate Assistant Offensive Graduate Assistant

Corners Tight Ends


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Griffin Football

2009 Football Schedule

August 28th

Bowie State 3:00 pm

September 4th

New Haven CT 3:00 pm

September 11th

@ Urbana 12:00 pm

September 18th

@ Glenville State 1:00 pm

September 25th

Sheperd (Homecomming) 3:00 pm

October 2nd @ West Virginia Wesleyan 1:00 pm

October 9th

West Virginia State 3:00 pm

October 16th

@ Charleston 1:00 pm

October 23rd

Concord 3:00 pm

October 30st

@ Fairmont 3:00 pm

November 6th

West Liberty 3:00 pm

CONFERENCE GAMES UNDERLINED


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Griffin Football

Important Dates:

Early Registration Dates: (Setonian Days)

When Where

May 22ndth Administration Bld.

June 18th Administration Bld.

July 9th Administration Bld.

August 19th Administration Bld.

Transfer Students August 28th..Admin. Bld


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Streng

riffin Football

Seton HillUniversity

Football

h and Conditioni

Manual

g


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As iron sharpens iron, one

man sharpens another.


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Dear Future Griffins,

Welcome to the family. This manual will introduce you to the

Griffin Strength and Conditioning program. It will serve to help

you better understand the many different facets that play a rolein helping you to become the best football player you can be. It

will also provide you with a workout that will provide total body

conditioning. A successful weight program does not just address

lifting weights. A successful weight program deals with the

following areas ----- flexibility, skill development, rest and

recovery, both aerobic and anaerobic conditioning, nutrition,

speed development, explosive power and strength power. Think

of all these areas as spokes on a wheel all meeting together to

form you the Griffin football player.Toughness, Discipline

Championships are won by teams who embrace hard work. The

true test of an athlete/team is the ability of an athlete to play the

whole game with reckless abandon. Many athletes can work

hard sporadically. This, however, will not get it done. You must

embrace toughness and discipline and blend them together in

order to be successful. Excellence, must be made into a habit.It is not easy, thats why so few make it to the winners circle.

The players that commit themselves to lifting and conditioning

as a team are the players that will be relied on. The time is now

for you to establish a great work ethic and begin contributing to

the Griffin football team.

Remember, you win football games long before the lights come

on. Games are won in the weight room long before the game is

played.

Good luck with the program and if you have any questions,

please do not hesitate to call me at (513-309-1645)

Sincerely

Greg Huster


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Griffin Football

General


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It is within these trenches, that weenjoy the pursuit of our utmost

potential so that our dreams become

real on the field of battle.


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Purpose

The purpose of this manual is to provide you with a general

overview of our Strength and Conditioning program.

The Purpose of the Strength and Conditioning program is two

fold.

#1 CREATE A BIGGER, MORE EXPLOSIVE AND FASTER

FOOTBALL PLAYER AT SETON HILL UNIVERSITY.

The methods and techniques you will learn in the weight room

are based on the latest research and physiological fact.

Following these methods and techniques will make you a bigger,more explosive and faster football player. The traits and

characteristics that the program instills and brings out in you will

help you to continue to be successful long after your career as a

Griffin is over.

#2 CREATE A TOUGHER, MORE DISCIPLINED AND TEAM

ORIENTED FOOTBALL PLAYER.

The traits and characteristics that we preach about and demandyou follow will make US a better TEAM. The grind and the

discipline it takes to FINISH EVERY REP will translate directly to

our play on the field. Surviving the rigors and challenges as one

unit will make us a stronger team.


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Griffin Football

Strength and

Power


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Pain isweakness

leaving the body


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The purpose of strength training is two fold. The first is to

fatigue your muscles. The second is to make you a tougher,

better football player. The best methods of strength training are

those that produce the greatest amount of fatigue, in the

shortest amount of time, in the safest possible manner.

The following principles are the pillars of our high intensity

training:

1) Perform each exercise through its full range of motion.

2) Eliminate momentum at all times. Use you muscles to raise

and lower the weight.

3) Emphasize the negative phase of the lift. The muscles thatare used to raise the weight are the same ones used to lower the

weight.

4) Lift until you reach momentary muscle fatigue. You have to

break through your pain barrier and create a new one. This

occurs when you can no longer properly lift another repetition.

Every set of every exercise must be performed with an all out

effort until momentary muscle fatigue is reached.

5) Always lift with a partner, who will push you past your limits.

This will ensure that every repetition of every exercise is

supervised to guarantee proper execution.


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There has been a lot written about set and rep schemes

without anyone really defining what is really being discussed.

When discussing the set and rep schemes, individuals are really

referring to the amount of time used to fatigue the muscles. If

someone states five sets of five reps is the best set/rep scheme,

are they really saying that the best way to work the muscle iswith two and a half minutes of work broken up into thirty second

intervals? The fact of the matter is that muscles do not keep

track of reps. The majority of the research has indicated that

one to three reps are equally effective. An athlete can spend 45

minutes or two hours in the weight room and accomplish the

same amount of work. But as intensity of the work increases,

the volume must decrease proportionately.


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Griffin Football

Exercise

Description

Hone your skills so they become

deadly


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When called upon, you must do your

job!


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Bench Press

Starting Position:Grip the bar at shoulder width or slightly wider. Thumbs

wrapped around the bar, hands evenly spaced. Position the bar above the eyes

at the start, arms straight. The feet must remain on the floor, rear end on the

bench, and the head and shoulder stationary. Squeeze the shoulder blades

together, put the head flat on the bench and feet flat on the floor. Make sure

that there are secure collars on each side of the bar and that it is evenly

loaded.

Movement:Lower the bar slowly to the nipples. Keep the elbows under the

bar. Touch the chest lightly making sure not to bounce. Forcefully, but under

control, press the bar back up to arm length. Be sure no to raise the rear endoff the bench while pressing. Slow the bar down when nearing the top so that

control is maintained. The elbows must be under and inward slightly of the

bar. If they flare out this will put excessive strain on the shoulder joint.

Barbell Bent Over Row


wrapped around the bar, hands evenly spaced. Position the bar right above

knees, arms straight. Bend slightly at knees and bend at waist so you are

slightly above parallel to ground. Squeeze the shoulder blades together, arch

back and keep feet flat on the floor. Make sure that there are secure collars

on each side of the bar and that it is evenly loaded.

Movement:Raise the bar towards belly button and along quadriceps. Keep

the elbows back. Touch your stomach lightly making sure not to bounce.

Slowly and under control, lower the bar back up to arm length. Be sure to keep

back arched through out lift.


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Barbell Curl


wrapped around the bar, hands evenly spaced, arms straight. Squeeze the

shoulder blades together, stand tall. Make sure that there are secure collars

on each side of the bar and that it is evenly loaded.

Movement: Raise bar by curling up keeping elbows in a fixed position tight to

your waist. Keep the shoulders back. Bring bar to chin and flex bicep. Slowly

and under control, lower the bar back down. Be sure not to sway or squirm

throughout lift.

Angled Lateral Raise

Starting Positon: bend over at the waist with your feet shoulder width apart.

Keep a slight bend in the knees to prevent stain on the lower back. Hold the

dumbbells at arms length in front of you with the palms of your hands facing

each other. Keep a slight bend in your elbows.

Movement: Using your upper back strength, raise the dumbbells to the backand upwards in a semicircular arc. Hold this position for a second to maximize

the peak contraction in the rear deltoids. Lower the weight to starting

position.


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Dumbbell Shoulder Press

Starting Position:Sit on the 90 degree bench with the dumbbells held upright

on the thighs. The lifter should use the thighs to kick the dumbbells up to

the shoulders. Alternatively the spotter can assist the lifter in getting the

dumbbells to this position. The torso should be upright and the tail should be

all the way to the back of the bench. The dumbbells can be held like a barbell

with the palms facing away from the lifter. Alternatively, the lifter can turn

their palms inward slightly or have them turned in entirely so that the palms

are facing each other.

Movement:Press the dumbbells forcefully, but under control, to a position

overhead. At the top, the arms should be straight and the torso erect. Do not

lean backwards or arch the back excessively when pressing. Pause at the top,

then slowly lower the bar back to the starting position at the shoulders. The

dumbbells can come towards each other while pressing. Care must be taken

not to bang the dumbbells into each other, which may result in a loss of

Pull-Ups

Starting Position:Grasp the bar with an overhand grip, palms facing away

from the body. The hands should be evenly spaced and shoulder width apart.

Movement:Begin the exercise with the arms straight. Pull the chin over the

bar, attempt to touch the chest to it, pause briefly at the top and lower the

body slowly until the arms are straight. Do not kick or swing the legs.


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Side Raise

Starting Position:Begin with arms hanging by the side of the body, thumbs

pointed straight ahead.

Movement:With arms straight, but not locked at the elbow, raise the arms out

to the side until hands are parallel with the shoulders. Pause at the top and

lower weight. Do not rest at the bottom. Do not swing the weight at the top.

One Legged Squat

Starting Position: Place the back foot on a bench with the front leg out. Hold

dumbbells in both hands. The front leg should be out far enough so that the

shin will be perpendicular to the ground in the bottom position.

Movement: With the upper torso vertical, chest out, chin up, lower yourself

until the thigh of the front leg is parallel to the ground. The back leg should be

bent. Down slow, pause at the bottom and keep up under control. At the top,

the front leg should not be locked out.


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45 Degree Lunge

Starting Position: With barbell, place the bar on your back as if you were

squatting; standing straight up. With dumbbells, stand straight up with

dumbbells in hand at the side.

Movement: Either foot first, lunge at a 45 Degree angle to either side. Bend

the leg until it is parallel to the floor. Keep the torso near vertical throughout

the rep, chest out, chin up. Step out far enough so that at the bottom the shin

is perpendicular to the floor. Stand up straight then step out the same waywith the opposite leg.

Bicycle Sit-Up

Movement:Lie flat on the floor with your lower back pressed to the ground.Put your hands beside your head. Bring knees up to about 45-degree angle and

slowly go through a bicycle pedal motion. Touch your left elbow to your right

knee, then your right elbow to your left knee.

Seated Rear Delts

Starting Position: With dumbbells in hand, sit on the edge of the bench, chest

to knees and arms straight down.


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Movement: Keeping your chest to knees, raise arms to the side; squeezing

your rear delts and trapezius muscles. Explosive up, slowly down. Keep

movements under control.

Farmer Walks

Movement: Simply grab and hold onto weights in each hand, and walk for

distance.

Upward Dog Leg Fire

Starting Position: Player starts off on all fours, with left leg raised straight in

the air.

Movement: Upon coachs signal, player fires his extended leg forward in a

kneeing motion as far forward as possible. Raise alternate foot, and repeat

process.

Dead Man Hangs

Movement: Player holds onto a small section of pull-up bar in the fetal position

as long as he possibly can, until he falls off.


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Diamond Push-Ups

Starting Position: Get in normal pushup position; Move both of your hands

under your chest and make a pyramid-like with your hands. Your pointing

fingers should touch and your thumb should touch on the bottom which forms

a pyramid, also known as a diamond to most.

Movement: Lower yourself to where your chest touches your hands, and then

push yourself back up to starting position.

Dips

Starting Position: Begin at the top, elbows locked, feet off the ground, chest

out and the eyes focused straight ahead.

Movement: Lower the body by bending at the elbow and shoulder joint until

triceps are parallel to the floor. Move up and down under control and slowly.

Come all the way until the arms are straight. Do not let the feet touch the

ground. Attach extra weight to the waist once the required number of reps

can be completed.


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Forward Lunges

Movement: Hold Dumbbells in both hands; or bar on the back like you are

squatting. Step out with the right foot and bend the right leg until it is parallel

to the floor. Keep the torso near vertical throughout the rep, chest out, chin

up. Step out far enough so that at the bottom the shin is perpendicular to the

floor. Stand up straight then step out with the left foot, and repeat alternating

legs.

Hang Cleans

Starting Position: Stand with barbell with over hand grip slightly

wider than shoulder width. Bend knees and hips so barbell

touches mid-thigh; shoulders over the bar with the back arched.

Arms are straight with elbows pointed along the bar.

Movement: Jump upward extending the body. Shrug the shoulders and pull the

barbell upward with the arms allowing the elbows to flex out to the sides,

keeping the bar close to the body. Aggressively pull the body under the bar,

rotating the elbows around the bar. Catch the bar on the shoulders while

moving into a squat position. Hitting the bottom of the squat, stand up

immediately


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Incline Bench

Starting Position: Lie supine on incline bench. Dismount barbell

from rack over the upper chest using a wide oblique overhand

grip.

Movement: Lower weight to upper chest. Press bar until arms are

extended. Repeat

Keannas

Starting Position: Lay flat on your back with legs raised a foot off the ground.

Movement: Bring legs forward to your head, reaching forward with arms and

raising back off the ground until knees meet chest.

Killers

Movement: With back flat on the ground and arms out to the side, raise legs 6

inches off of the ground and hold in that position for allotted time assigned by

the coach.


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Lat Pulldowns

Starting Position: Grasp cable bar with a wide grip. Sit with

thighs under supports.

Movement: Pull down cable bar to upper chest. Return slowly

until arms and shoulders are fully extended.

Incline Rear Delt

Starting Position: With dumbbells in hand, sit facing the back of the bench

(which is at an incline), arms straight down.

Movement: Keeping your chest to knees, raise arms to the side; squeezing

your rear delts and trapezius muscles. Explosive up, slowly down. Keep

movements under control.


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Man. Ankle

Movement: One player sits on bench with ankles hanging off edge. Partner

grabs the players toes and does either: hold toes forward, forcing the sitting

player to pull toes towards himself; press the bottom of toes, making the

sitting player press away from himself; hold ankle at either side of the foot,

making the player twist his foot against the pressure.

Man. Resistance Front Raise

Movement: Partner holds lifters hands down to the front, forcing lifter to raise

arms against resistance. Once at top, partner presses down more, while lifter

tries to keep arms raised for a 10 count.

Man. Resistance Neck

Starting Position: Lifter lies on a bench, either on his chest, right side or left

side.

Movement: Partner places hand on either back of head, left/right side of head.

Partner resists the movement of the lifters neck, both up and down.


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Man. Resistance Side Raises

Movement: Partner holds lifters hands down at the side, forcing lifter to raise

arms against resistance. Once at top, partner presses down more, while lifter

tries to keep arms raised for a 10 count

Push Press

Starting Position: Grip the bar at shoulder width or slightly wider, thumbswrapped around the bar, hands evenly spaced. Begin the exercise with the bar

on the upper chest. Keep the elbows under the bar, and the torso erect and

tight. Eyes face straight ahead. Keep the feet flat and solid underneath the

body, slightly wider than shoulder width.

Movements: Begin the movement with a slight bend of the knees. Use the

strength of the legs, shoulders and arms to forcefully press the weight

overhead. As the bar passes the eyes, slowly push the head through to keep

the torso erect. Do not lean backwards when pressing. Pause at the top

before lowering the barbell back to the shoulders slowly.


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Reverse Shrug

Starting Position: Stand in front of the bar, facing away from it. Grip the bar

behind your back, slightly more than shoulder width apart.

Movements: Lift your shoulders up, squeezing your trapezius muscles at the

top. Lower slowly, repeat.

Romanian Dead Lift

Starting Position: Place hands in an overhand grip slightly wider than shoulder

width. Align the feet under the armpits. At the top, slightly bend the knees and

tilt the pelvis so the rear end is extended. Retract shoulder blades.

Movement: While keeping the back flat, chest out, and head up, tilt over with

the bar traveling down the legs until the chest is parallel to the floor. Keep the

same slight bend in the knee through the entire movement. Keep the rear end

high and push the hips back. Weight should be on the heels. Return to the top

under control and repeat. Do not round the back during the movement! Only go

down as far as parallel. The movement is all in the hips.


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Shrugs

Movement: Grab dumbbells in each hand. Lift your shoulders up, squeezing

your trapezius muscles at the top. Lower slowly, repeat.

Side Lunges

Starting Position: With dumbbells, hold one in each hand at your sides. With

Barbell, hold on back like youre squatting.

Movements: Simply take a large step to the side; bending the leg you stepped

with till its parallel, then pushing yourself back up. Alternate sides.


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Side Bridge/Front Bridge

Position/Movement: Side Bridge: Prop yourself up on your side, holding

yourself up with your bottom arm, without letting anything but your arm and

foot touch the floor. Hold until coach says stop.

Front Bridge: Prop yourself up on your stomach, with both

arms under you, forearms on the ground. Keep a flat back, letting only your

toes and forearms touch the ground. Hold until coach says stop.

Bar Twists

Position/Movement: Hold bar on back like you are going to squat. Simply

torque your abs and hips in alternating directions.


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Straight Leg Deadlift

Starting Position: Stand with a shoulder width or narrower stance

on shallow platform with feet flat beneath bar. Bend knees and

bend over with lower back straight. Grasp barbell with a shoulder

width overhand or mixed grip; shoulder width or slightly wider.

Lift weight to standing position.

Movement: With knees straight, lower bar toward the top of the

feet by bending hips. After hips can no longer flex, bend waist as

bar approaches top of feet. Lift bar by extending waist and hip

until standing upright. Pull shoulders back slightly if rounded.

Squats

Starting Position: Position the bar on the trapezius muscles. Adjust hands

comfortably, wider than shoulder width. Lift the bar off the rack and take one

step back. Position your feet slightly wider than shoulder width and flare the

toes out at a 45 degree angle. Legs should be wide enough to allow to squat

at a proper depth but not too wide so that the knees come inward when

squatting.

Movement: Keep heels flat on the floor, chest out and chin up. Begin the

descent by flexing at the hips, sticking the rear end out slightly and bending

the knees. Keep the head up and chest out throughout the movement. Squat


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until the thighs are parallel to the floor. Do not bounce in the bottom. Rise

from the bottom position forcefully but under control. Imagine pushing the

heels through the floor. The shoulders must rise before the hips so that the

body stays in the correct position. The back should be flat but angled forward

slightly. Raise the hips and chest at the same time. Slow down near the top to

maintain control. Settle at the top, take a couple of breaths and perform

another rep.

Step-Ups

Starting Position: Use a box that allows the front leg to be bent at 90 degrees.

Place front leg on the top of box with foot flat. Stay tall with chest out and

chin up.

Movement: Using predominantly the front leg, drive up onto the box keeping

the upper torso vertical with the chest out chin up. Slowly return the back leg

to the floor and repeat. The reps can also be done with alternating the up leg.

Simply switch the leg that remains up every rep.

Upright Rows

Starting Position: Grasp bar with shoulder width or slightly

narrower overhand grip.

Movements: Pull bar to neck with elbows leading. Allow wrists to

flex as bar rises. Lower and repeat.


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Wall Sits

Movements: Sit with back flat against wall, legs at 90 degrees, arms straight

out.

Superman

Position: Lay flat on stomach.

Movement: Lift your arms and legs up, mocking the image of superman flying.

Squeeze lower back, lower arms and legs, repeat.

Toe Touches

Movement: Lay on back with legs straight up in the air. Lift your upper body

and touch your toes. Repeat.


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V-Sit Ups

Movements: Lay on back, sit up and bring your legs straight up, making your

body look like a V from the side view. Repeat.


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Griffin Football

Functional

Flexibility


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I hated every minute of the

training, but I told myself dont

quit. Suffer now and live the

rest of my life as a champion.

"The man who can drive himself

further once the effort gets

painful is the one who will win"


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Griffin Football

Griffin Flexibility Training

Flexibility is a term used to define range of motion. When

undergoing a stretching program the following strategies should

be adhered to:

Dynamic Warm-up- It is important to raise

the muscle temperature before stretching.

A Dynamic Warm-up is important because it

not only raises your core temperature but it

trains your body for the base movements

you will use in football. Those who

maximize there dynamic warm-up will be

faster that those who dont.

Stretch- Begin with a slow pre-stretch that

ads only slight tension to the muscles.

This position should be held for 10 seconds

while the muscle accommodates tension.

Then ad more tension to the stretch but

never enough to cause moderate pain.

Post Stretch- The post stretch is where you

will see the greatest improvement in your

flexibility. Your muscles are already tired

and this will allow you to get further into

the stretch. This will also help your

recovery.

The range of muscles involved is dictated and developed by the

activity you perform.

You are interested in developing functional flexibility. When

you increase the range of motion of a joint you want to also


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increase the strength of the muscles in the new range of motion.

If you properly strengthen a muscle, you will increase its

flexibility. A properly designed strength program should increase

an athletes flexibility

Tips to remember when Stretching

MAKE SURE TO WARM UP before

stretch

DO NOT BOUNCE when you stretch

STRETCH BEFORE AND AFTER

WORKOUTS

MAKE SURE YOU STRETCH ALL BODY

PARTS

PERFORM EACH STRETCH WITH

PROPER TECHNIQUE

HOLD EACH STRETCH

STRETCH UNTIL YOU FEEL LIGHTTENSION

STRETCH WITH A PARTNER when

excessive tightness is evident and

extra stretching is needed.


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GRIFFIN PRE-WORKOUT ROUTINE

WARM-UP: Dynamic Warm-up

PRE-STRETCH: Hold each Stretch for 3O seconds, the first 10seconds light tension. The last 20 seconds moderate tension

POST-STRETCH: Hold each Stretch for 30 seconds, the first 10

seconds moderate tension. The last 20 seconds heavy tension.

YOGA: Even though this is not part of our lifting program this is

something that every player who wants to be great should do.

We have time restraints that we have to follow so this is not

included in our program. HOWEVER; A Great Player should spend15 minutes after each workout with Yoga poses and stretches or

3 - 30 minute sessions apart from workout. There are many Yoga

programs available online for free. Although there are different

types if you choose a yoga program to increase flexibility any of

the extra work will pay dividends. You will become a more

athletic player in all aspects of your game as you spend time

doing this.

The following are examples of the stretches and dynamic warm-

up that we do at Seton Hill University.

Dynamic Warm-up

Frequency- Before each activity session

Duration- 10 minutes

Start Exercise Go 10 Yards Jog through 10 yards, turn around and

repeat the same exercise.


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Correct Starting Stance for Dynamic Warm-up

1. High Knee

2. Butt Kicks


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3. A Skip

4. B Skip

5. Carioca


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6. Shuffle

7. Russian Kicks

8. Bear Crawl


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Static Stretch

Frequency- Before each activity session

Hold each stretch for 30 seconds each

1. Feet Together

2. Spread To The Right/Left


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3. Spread Middle

4. Groin Stretch To The Right/Left

5. Hip Flexor Right/Left


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6. Quad Stretch Right/Left

7. Cradle Right/Left

8. Lay It Back Right/Left


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9. Piriformis Right/Left

10. Roll and Pull Right/Left


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Griffin Football

FOOTBALL

Speed Training


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The quality of a

persons life is in

direct proportion to

their commitment to

excellence,

regardless of their

field of endeavor.

- Vince Lombardi


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Speed Explanation

Speed is the rate of motion, or equivalently the rate of change of

distance.

FOOTBALL speed is the rate of motion, or change of distance as

you react to changing situations ON THE FOOTBALL FIELD.

A. Speed can be taught

B. Speed is developed while changing body

movements on the run

C. Speed development is not form running

D. Speed vocabulary: There are a number of

key words, which reinforce our training

techniques and will help you with on the

field speed development. Our Strength and

Conditioning program incorporates these

fundamentals into our program.

RUNNING MECHANICS

UPPER BODY

1. PINCH- Emphasize rotating arms at

shoulders straight ahead and not side

to side. The action of the right arm

effects the left arm and vice versa.

2. FOCUS- Keep eyes straight ahead on

a horizontal plain, do not lean head

forward or back, this hinders speed

3. FIX- Maintain an arm angle of 90

degrees. (Elbow joint)


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4. ROTATE- Swing the arms through the

shoulder area. Remember to keep

arms fixed at 90 degrees.

5. LOW- The position of the hands must

go through the pocket below the hipand past the butt.

6. PULL- The hard downward and

backward action of the arm, from the

chest height, through the pocket,

below the hip and past the butt.

7. LOCKOUT- The freeze position of the

upper arm occurs with the shoulderdown and the hand past the butt.

8. CHOKE- The forward swing of the

hands stopping at the sternum level.

9. CRACKDOWN- Just like the toes of

the foot pointing to the ground in a

downward action while running, we

want the hand and knuckles of thehand to crackdown at the wrist joint

- as if you are cracking a whip - to

put as much force down into the

ground as possible.

10. HAMMER- Aggressive speed

downward. Point you knuckles to the

ground and extend your wrist.

11. SQUEEZE- Keep your arms close to

your torso. Avoid creating space

between yours arms and upper body.


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LOWER BODY

1. HANG- Create and maintain a 90

degree angle at the knee in the

recovery phase. Your leg should be

inactive from the knee down. Leadwith your knee. Keep your foot and

foreleg down and under your knee.

When the 90 degree angle is lost, the

leg slows up.

2. PUNCH- Drive your knee out and

forward, not up, on your initial

movement from the ground. A

forward and upward knee actionrotates the hips to cover more

ground.

3. SNAP- Pull your foot down and back

under the hip in the recovery phase.

Any time the foot hits ahead of the

hip forward momentum is broken.

4. LIFT- Run tall as if someone wheremeasuring your height. The lift

occurs after the first ten yards of the

40, in the open field.

E. Speed train progressively

1. speed

2. speed3. speed

4. Full speed

F. Quality is more important than quantity

G. Train in speed distances that apply to game

situations, 20 to 50 yards


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H. When applying principles always start of fresh

I. Utilize set principle

1. Initial stages, 2 sets, 5 reps, 40 yds

2. Increase to 3 sets when the first two sets arerun without a drop off in time or tech

3. The maximum goal is 5 repetitions per set, 3

sets per session, 40 yds at full speed. Full

recovery is necessary

I. Speed stance

1. Point Stance

2. Distance from back foot to front door = 1 feet3. Both feet should be pointing straight

4. Place the ground hand directly under shoulder

5. Scrape down hand to a lock, do not lift

6. Punch toward destination, do not punch up

7. Focus forward with the understanding that the

focus of the eyes change

8. The free arm should be kept high, at a 90-degree

angle, the lockout position

9. All of the weight should be on the front leg anddown hand

10. Use the thigh of the front leg as a spring


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Interval Training

Since football is played in both short and long distances,

we will incorporate sprints that involve longer yardage. These

sprints will help keep up your cardiovascular endurance, allowingyou to perform at a high level through out the game. There are a

lot of players that can run fast in the first quarter. WE WILL

PLAY WITH GUYS THAT CAN RUN ALL DAY LONG!

The demands of anaerobic conditioning are best met by

interval training. Because of the intensity, it can only be

continued for short periods of time that must be followed by rest.

An athlete's interval training should use 35/4 REST/RUN as

the ratio between each sprint. The time of each sprint should be

recorded and compared to previous workouts. The first week of

training you may find yourself running 6 intervals in the

prescribed time. The next week you may have improved to 7

intervals within the prescribed time.

The interval test will be administered upon reporting to

camp. The purpose of the test is to evaluate your anaerobicendurance that is your ability to sustain next to maximal effort

for a series of repeated sprints without significant drop in

performance.

The following page will outline different intervals and how it

is incorporated in our program


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ANAEROBIC CONDITIONING

Interval Training

All conditioning phases are based on the interval training

principle.

Periods of work followed by a period of rest and recovery. Somework bouts are longer and more general, while most of the work

bouts are short and intense.

The phases include:

General anaerobic endurance work: (gassers, Long Shuttles, etc.)

Work Bout: 15-60 seconds

Rest Interval: 45 seconds - 3:00

Agility Training: 6-10 drills 2 each 12-20 Drills See WORKOUTSECTION


Rest Interval: 20-35 seconds

Quickness training: 2 quickness sequences : See WORKOUT

SECTION



Short Sprints: 10-80 yards



Positioning Conditioning: See WORKOUT SECTION


Rest Interval: 25 seconds

Position GroupingsSkill: Wr, Db, Rb, Qb

Big Skill: Te, Fb, Lb, K

Line: Ol, Dl


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General Anaerobic Prescribed Times

Gassers: Width 4x

Work Intervals Rest Intervals

Skill 35 sec 1:45Big Skill 37 sec 2:00

D Line 39 sec 2:00

O Line 40 sec 2:00

Gassers: Width 2x


Skill 14 sec 42 sec

Big Skill 15 sec 45 secD Line 17 sec 48 sec

O Line 18 sec 50 sec

300 Yd shuttles: 3 x 100


Skill 48 sec 2:30

Big Skill 51 sec 2:45

D Line 54 sec 2:50O Line 56 sec 3:00

300 Yd shuttles: 50 x 6

` Work Intervals Rest Intervals

Skill 55 sec 3:00


D Line 62 sec 3:20

O Line 65 sec 3:30

200 Yd Shuttles 2 x 100


Skill 32 sec 1:30


D Line 36 sec 1:50

O Line 38 sec 2:00


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110s


Skill 14 sec 42 sec

Big Skill 15 sec 45 sec

D Line 17 sec 48 sec


Conditioning 80s


Skill 10 sec 40 sec


D Line 13 sec 40 sec


Conditioning 60s


Skill 8 sec 30 sec


D Line 9.5 sec 30 sec


Conditioning 40s


Skill 5.0 sec 25 sec

Big Skill 5.5 sec 25 sec

D Line 6.0 sec 25 sec

O Line 6.5 sec 25 sec


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600 yard shuttle

THE TEST (FOR SUMMER CAMP)

600 YARD SHUTTLETEST ORGANIZATION

1. Athlete begins on the 20 yard line and runs to the opposite

20 yard line. (this is a distance of 60 yards= 1 length).

2. The athlete repeats this until 5 lengths are completed (20

yard line to 20 yard line).

3. The athlete must touch his foot to the 20 yard line before

changing direction.

4. Athlete finishes on the opposite 20 yard line from where he

started. Total distance covered is 300 yards.

5. The athletes time is recorded and rounded down to the

nearest .5 seconds.

6. The athlete gets 1 minute 45 second rest.

7. Procedure is repeated with athlete starting at the same 20

yard line where he finished.

8. After the 5 lengths are completed, the athletes time is

recorded. (Total distance covered is 600 yards300 yards

+ 300 yards)

9. The time is rounded down to the nearest .5 seconds and

combined with the score the first heat.

Time must equal or better position group goals listed.

Group Goals: WR/DB: 96 SECONDS

QB/RB/P/K: 100 SECONDSLB/TE: 104 SECONDS

DL: 110 SECONDS

OL: 114 SECONDS


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FOOTBALL

Quickness and Agility


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If 99.9% is Good Enough, Then . . . . . . . . . . . . . . . . . . . .

26,000 Surgeries will be botched

158,400,000 Checks will be deducted from wrong accounts

69,063,840,000 Phone calls by telecommunication services will be misplaced

2,488,200 Books shipped with wrong covers

114,500 Mismatched pairs of shoes will be shipped per year

18,322 Pieces of mail will be mishandled per hour

2,000,000 Documents will be lost by the IRS this year

315 Entries in Websters Dictionary will be misspelled

5.5 million Cases of soft drinks produced will be flat

291 Pacemaker operations will be performed incorrectly

20,000 Incorrect drug prescriptions will be written this year

EVERY DETAIL COUNTS


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6. 360 ONE HAND: Sprint a total of 20 yards. Every 5 yards drop hips plant hand and rotate on

hand 360 degrees.

Bag Drills - bag drills are a useful device when working on foot speed and

quickness. The bags used are 1x1x3 and are placed between 18 and 24 inches

apart. Each line should have a total of 6 bags with a starting cone set 5 yards

before the first bag and a finish cone set 5 yards away from the last bag. Some

examples of drills used are:

DESCRIPTION EXAMPLE

Single Leg High Knees Sprint to the first

bag. By using an

exaggerated stride,

step directly over

the bag placing one

foot in between

each bag. Make sure

to raise your knee

high enough so that

your foot travels

over the bag and not

around it. Always

keep a good, upright

position. After

reaching the last

bag sprint through

the finish line.

1 foot 1 foot

Double Leg Chop Sprint to the first

bag. Step directly

over the bag making

sure to stutter-step

with both feet

before moving to the

next bag. Keep

both feet both feet


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yourself in a good

upright position

while focusing on

quickness with your

feet. Sprint through

the finish after thelast bag.

Lateral High Knee Sprint to the first

bag. When you

reach the first bag,

quarter pivot to the

left. Step over thebag laterally

(keeping your

shoulders square)

with your right foot

by raising the knee

to the front and

stepping out to the

side. Follow with

the left foot bringingboth feet together.

After finishing the

last bag, turn and

sprint through the

finish. Repeat in the

opposite direction.

both feet both feet


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In & Out Drill Starting with the first bag to your right

and your toes at the front edge of the

bag, back peddle to the rear of the bag

keeping the shoulders square and hips

low. Once reaching the end of the bag

move laterally to the next bag andsprint forward. Keep moving in an S

fashion until reaching the final bag. At

the last bag, turn and sprint. Repeat

the in opposite direction.

Cadillac Starting with the first bag to your right

and your toes at the edge of the bag.Move to your right by performing a

Lateral High Knee keeping the

shoulders square. Once you reach the

third bag, allow only your right foot to

travel over the bag. Once your right

foot hits the ground, plant, push off,

and begin moving back to your left.

Continue the Lateral High Knee (now

moving to the left) until reaching thefirst bag. At the first bag, allow only

your left foot to travel over the bag.

Once your left foot hits the ground,

plant, push off, and begin moving back

to your right. Continue again until

reaching the third bag. Once you reach

the third bag, allow only your right foo

to travel over the bag. Once your right

foot hits the ground, plant, push off in slightly forward direction so that the

bags will be out of your path. Sprint

back to your starting cone. Repeat in

the opposite direction.


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Cone Drills cone drills are an excellent way to work on speed

and change of direction. These drills can be performed anywhere,

however, they will be most effective on the football field. Thiswill ensure that you are familiar with the playing surface of real

life game situations, and will help you execute the drills more

specifically and effectively

40 yd.

Directional

ChangeDrill

You will need 5 cones and a hurdle for

this drill. Place cones 1 & 3 0n the goal

line 7yds. apart. Place cones 4 & 5 onthe 5-yard line, 7yds. apart. Place cone

2 in between cones 1 & 3, but 2yds.

behind the goal line. From cone 1, open

the hips and sprint around cone 2 to

cone 3. From cone 3 make a hard cut

left heading towards cone 4, hurdle the

bag in your path. Touch cone 4 with

your hand and immediately change

direction back toward cone 3; again,hurdle the bag in your path. Once

reaching cone 3 cut hard to the left and

sprint toward cone 5. At cone 5, make

another hard cut to the left sprinting

through the finish at cone 4. Set up

another drill that mirrors the example,

and repeat in the opposite direction.

4 5

1 3 2


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DRILL DESCRIPTION EXAMPLE

Shuttle

Drill

Place 4 cones 5 yards apart with cone 1

being your starting point. In

progression, sprint to and from each of

the cones without stopping. Make sure

to touch each line with your hand. After

reaching the fourth cone, finish with a

sprint through cone 1.

Zig Zag Drill Place 7-10 cones in a slalom

formation leaving roughly 12 yards

in between each one. From the

starting cone, sprint to the first

cone. Upon reaching the first cone,

plant with the outside foot and turn

toward the second. Continue untilfinishing through the last cone.


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NFL 3

Cone DrillPlace 3 cones, 10 yards apart in an L

shape. Start at cone 1 with the cone

just to your right. Sprint to and fromcone 2, touching the line. Next, sprint to

and circle cone 2. Keeping the cone on

your right side sprint toward the right

side of cone 3. Circle around cone three

heading directly toward the right side of

cone 2. Upon reaching cone two, pivot

to the left and sprint through the finish.

2 3

1

20 Yard Shuttle Place 2 cones 10 yards apart with

a midline directly in between them.Starting on the midline, in a three

point stance, sprint to the right

touching the line (cone 1) with

your right hand. Immediately turn

and sprint toward the opposite line

(cone 2) touching that line with

your left hand. Again, immediately

turn and sprint through the finish

line (midline). Repeat in theopposite direction.

3 and 4 Cone Drills- There is a number of 3 and 4 cone drills used

here at Seton Hill University.. Rather than list them all for you, wewill give you a few examples. All of which, though, are used for

speed and agility training. Make sure, no matter what drill you use,

that you train at the highest intensity possible.

DRILL DESCRIPTION EXAMPLE


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3 Cone

Drills

These drills will help you with acceleration and

change of direction. Set these cones up roughly

10-15 yards apart. Examples of drills used are:

Sprint/Sprint/Sprint

Back Peddle/Shuffle/SprintSprint/Sprint/Back Peddle

Shuffle/Shuffle/Back Peddle

Sprint/Back Peddle/Sprint

Sprint/Shuffle/ Back Peddle

Remember to always finish through the starting

point.

4 Cone

Drills

These drills will help you with acceleration and

change of direction. Set these cones up roughly

10-15 yards apart. Examples of drills used are:

Sprint/Shuffle/Back Peddle/Shuffle

Sprint/Carioca/Back Peddle/Carioca

Sprint/Sprint/Shuffle/Back Peddle

Shuffle/Sprint/Sprint/Back Peddle

Shuffle/Carioca/Shuffle/Carioca

Remember to always finish through the startingpoint.


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FOOTBALL

Plyometrics


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PLYOMETRIC TRAINING

Plyometrics is the term now applied to exercises that have their

roots in Soviet training methods. This method was originally

known as "shock" training and was invented by Yuri

Verkhoshansky in the Soviet Union. Interest in this training

increased during the early 1970s as East European athletes

emerged as powers on the world sport scene.

As the Eastern bloc countries began to produce superior athletes

in such sports as track and field, gymnastics, and weight lifting,

the mystique of their success began to center on their training

methods. Plyometric training rapidly became known to coaches

and athletes as a method of training that linked strength withspeed of movement to produce power. The exercises became

essential to athletes who jumped, lifted, or threw.

The well known plyometric training methods involve the lower

body and the results are often nothing short of miraculous. But

not much is written about how plyometric training can also

dramatically increase strength, power, speed, and explosiveness

in the upper body.

Ground Based Plyometrics

Guidelines

Who

Athletes that can safely squat 1 times their body weight and

are in good physical conditioning. High level plyometric exercise

(repetitive bounding exercises) are not recommended for those

that weigh more than 230 pounds

FrequencyThe ground based plyometric program should be utilized in the

off and pre seasons. Workouts should be done 2 x week for no

longer than 6 weeks. These workouts should be avoided during

the in season and post season periods. No more than 100

contacts in a session.

Form


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All exercises must be done with perfect form. Emphasis should

always be on quality not quantity. Do each exercise explosively

but stay under control and within the confines of the drill. All

landing should be done softly , on the balls of the feet and with

knees bent. Keep your head up, knees bent in a good athleticposition.

Surface

The plyometric program should be done on a soft, level surface,

preferably a synthetic surface which has some give. Avoid

doing plyometric drills on hard surfaces or where the ground may

be uneven and unsafe.

Warm-up

Always warm-up the body thoroughly before the plyometric

workout. See the warm-up and stretching procedures outlined inthis manual.

Volume

Pick two exercises per workout. Progress from lower impact

drills (level 1) to higher impact drills (levels 2 ). Do not progress

to another level if the current level has not been mastered.

Progress from 2 sets to 3 or 4 sets. Keep the sets short (3-10

reps or 5-20 seconds).

Duration

Excluding warm-up, the plyometric workout should not takelonger than 10 minutes.

How do I fit ground based plyometrics into the overall workout

schedule?

The best time of the week to do these workouts is before lifting,

after an extensive warm-up or on a day where you are not

strength training.

Rest

Enough time between reps to duplicate a perfect rep. 2:00

minutes between sets.


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Upper Body Plyometrics

Guidelines

These exercises are to be done during the off and pre season

training periods. One or two workouts per week are all that is

necessary or desirable. Care should be taken to do theseexercises after an extensive warm-up and upper body stretching

program. These drills could be incorporated right into the

strength training workout.

Volume

Pick 1 or 2 exercises and perform 2-4 sets of 5-20 reps of each.

Form

Emphasis should be on quality not quantity. Every rep should be

done explosively but under control within the context of the drill.

Medicine BallsAll upper body plyometric exercises will involve some sort of

medicine ball. The medicine balls will vary in weight from 2 lbs to

28 lbs. Beginners should use lighter weights. Always remember

never sacrifice safe form for more weight.

Rest

Minimal between reps, 1:00 between sets.

Upper Body PlyometricsHigh Intensity

Explosive Start

Explosive Pushups Explosive Push-Up

In a regular pushup position descend down and pause for 3 seconds then

attempt to elevate your body up into the air. You can also attempt to elevate

yourself on boxes. Perform 4-5 sets of 5-8 repetitions.

Explosive Pullups

Start out Hanging in a pull up position. On command do a pull up as fast as

possible. Should be done fast enough so that your hands can briefly come offof bar.

Explosive Stop

Upper Body Altitude Drop

Elevate yourself with your arms up in boxes in a push-up position. Drop off the

boxes, land on a padded surface on the ground and attempt to absorb the


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impact. Bend your arms no more then range and do 3-4 reps of this per set.

Never increase the box height above the height that allows you to land with

minimal arm bend.

Pull up altitude drop

Start out up in the pull up position. On command let your body fall and arms

straightened. Before your arms straighten out stop your movement. Should

not fully extend your arms.

Medicine Ball Explosive Training (Upper and Lower)

Ball Slams

Begin drill by holding the ball overhead with arms extended.

Swing the ball down and forward exploding it in the ground as

hard and fast as possible.

Overhead Toss

Begin with Medicine ball in between legs and in a squat position.

On command throw medicine ball up and behind you as high and

far as possible.

Squat Throw

Begin with ball in front of chest and in squat position. Extend up

and throw ball as high as possible. Let ball hit ground andrepeat.

Super Core Explosive Training

Squat, throw, fall run- Begin drill with the ball held at the chest.

Squat down and extend legs out while throwing the ball forward.


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Lower Body Plyometrics

High Intensity

Bounding- Start in a squat position and explode up and out.

Land and reload starting in squat position.

Tuck Jumps- Stand with feet shoulder width apart. Drop hip and

explode up. Bring knees to chest and grab both hands.

Single Leg Skaters- Start on one foot and move vertical and side

to side at same time. Move in a 45% angle, land on one foot then

repeat immediately with other foot.

Dot Drills- dot drills are another exercise that we use to help with foot speed.These dots are usually on pre-made mats, however, you can make your own dots

with pieces of tape. Place the tape marks in a 2x2 X design with one dot directly

in the center.

Dot Drills Drills used are:

1 Foot Drills 2 Foot Drills

1,2,3,2,1 (1,5),2,(3,4),2,(1,5)

5,2,4,2,5 5,2,1,2,51,2,5,2,1 1,2,4,3,2, 5

5,2,1,2,5

1,2,4,2,5

5,2,3,2,1


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Griffin Football

Summer RunningProgram


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Griffin Football

SkillDevelopment


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Skill Pattern Running

Skill and exercise are two separate, you must practice that specific skill. The

motor learning experts now inform us that its impossible to recreate the

neuromuscular pattern used to perform a skill unless that specific skill is performed.

As soon as you add resistance to a skill, it becomes exercise or a new skill.

Over the summer, the coaches will give you a set of skill pattern drills to

ncorporate into your running. The coaches will make your skill work out as specific

as possible. This means that quarterbacks should throw and run with the ball,

receivers should run routes, defensive backs should cover, etc.

These skill patterns will help you simulate actual movements that are made on

he football field for your individual position. The recovery rates will be decreased

each week as we near training camp. This type of running will not only help you get

shape for camp, but will also help to work the muscles that may be problems for man

people.


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Running Back Drills

1. High Knee (2) Two Hands on Ball Speed 10 Yards then accelerate for 10 Yards.

2. Form (2) - Two Hands for 5 Yards - Switch to Right Hand 10 yards Then Left Hand for 10 yards.

3. Zig Zag (2) Full Speed - Attack at 45 degrees and break opposite every 5 yards for 40 yards.

4. Slide (2) Full Speed Attack straight for 5 yards Slide Horizontal for 2 steps continue drill for 40 yards.

5. Swing Routes (Free Release) Left Hash/Middle Right Hash / 2 Right/2 Left6. Swing Routes (Check Release) - Left Hash/Middle Right Hash / 2 Right/2 Left

7. Arrow Routes (Free Release) Left Hash/Middle Right Hash / 2 Right/2 Left8. Arrow Routes (Check Release) - Left Hash/Middle Right Hash / 2 Right/2 Left

9. Angle Routes (Free Release) Left Hash/Middle Right Hash / 2 Right/2 Left

10.Choice Routes (Check Release) - Left Hash/Middle Right Hash / 2 Right/2 Left


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Summer 2010 Manual Defensive Line Drills

STANCE: Shoulder Width Heel to Toe Stagger; get comfortable fall forward catch yourself 60 40. Back Stra

Tilt ass up slightly tilted. HAND in Hip, Holster, Up

START: 6 point start start on all fours with hands on ground and explode out into a sprint for 10 yards. Use ball

tick and snap count.

Leg Balance 1 Step: In your stance and raise your down hand leg. Start and explode out for 10 yards. Use Ball o

Stick and snap count.

Redirect Draw/ Pass: Have D-lineman start in stance on your cue snap the ball. Right before the D-lineman gets to

you direct him laterally down the line of scrimmage. Emphasize the linemen getting flat and opening their hips to gdown the LOS. Have them sprint for 10 yards. To get the draw point back towards the LOS and have the D-line ret

heir steps and use paddle on air to simulate getting off of an offensive lineman. Also show Pass to have D-line run

hrough you staying on their feet Can also use Chutes to keep D-linemen Low

Cone Drills:Startin stance. Sprint 5 yards on ball movement to a cone. Circle around cone always facing forward

taying close to the cone. Finish by sprinting 5 yards through a line. Startin stance sprint 5 yards to cones that are

ying on sides (narrow end facing each other). Go over cones back forth back forth 4 times. Finish by sprinting 5 yarhrough line. Starton side of cones jump over touch both feet inside foot up repeat for ten reps. Finish by sprinting 5

yards through line. Starton side of cones slalom ski over, back and forth, for ten reps. Finish by sprinting 5 yards

hrough line. Startwith four cones about 12 X 10 yards. Begin in middle of two cones on ready ready set buzz your

eet. Go in direction of coaches signal (side to side and back to front. Coach will point towards a cone in the back ayou will open hips and angle towards deep cone).

Always have your feet buzzing and finish through the cone 5 yards.


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Linebacker Individual

1. Stance / FootworkGatherSkin the Line

Cones- Downhill Scrape, CounterBags- Circuit, Downhill Shuffle, Downhill Shuffle Re-direct

Tempo RB

2. TacklingFitAngle

Open Field

3. Defeat BlocksHit and Shed

SpillSplatter

4. TurnoversPunchStrip

Fumble Recovery

Interceptions

5. Zone DropsQuick Drops

Full Zone DropsSorts (2 to 1, Smash, 3 to 2, Boot)

Man Technique (Hug RB- Swing, Diagonal, Wheel, Angle)

6. PressuresAlignment (2 by 2, 3 by 1, Motions)

Departure Angles / Pick-ups


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QB Throwing Drills

. Face to Face

- 10 yds. apart- Feet parallel and toes on line

- Pull off arm through

- High release- Turn wrist down and away

2. Knee

- 10 yds. apart

- Rt. knee down, left, both, and seated

- Simulate snap- Bring ball up in quick motion

- Picture circle on target and throw to points on the circle

. Wrong Foot

- 10 yds. apart

- Opposite placed forwardRt. for right handed

Lt. for left handed

- Same as face to face

4. Parallel

- 10 yds. apart- Run down line

- Open shoulder and hips and throw to far shoulder of target

- Keep high release

. Circle

- 10 yds. apart- Jog together clockwise then counter clockwise throwing to target

- Open shoulder and hips, keep release high

6. Bar

- Stand 3 yds behind goal post

- Throw at target 12 yds. away

7. Wall

- Stand with throwing shoulder next to wall- Stay on balls of feet and throw to target 10 yds. away

- Keep high release, eliminates winding up


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WR/TE Drills

. 4 Cone Drillsa. Sprint Both Directions

b. Sprint, Shuffle, Back Pedal, Karaokec. X2. Stance and Starts

a. No False Stepsb. Accelerate for 5 yardsc. Forward, Right, and Left

. Routesa. Fade/Seam 30 Yards

i. 4 Timesb. Post 30 Yards

i. 2 Right, 2 Leftc. Dig (WR 16 Yards, TE 14 Yards)

i. 2 Right, 2 Leftd. Corner

i. 2 Right, 2 Lefte. Comeback 18 Yards (Just WRs)

i. 2 Right, 2 Leftf. Hook 14 Yards

i. 2 Right, 2 Leftg. Out 10 Yards

i. 2 Right, 2 Lefth. Slant

i. 2 Right, 2 Lefti. Hitch 6 Yards

i. 2 Right, 2 Leftj. Shallow Cross

i. 2 Right, 2 Left


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OL DRILLS

1. 5 Minutes

De Meanor

2. 5 Minutes

2 Step Punch Approach

Fit and Base Drive


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Griffin Football

Nutrition


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Griffin Football

NUTRITION

Nutrition is the one component of fitness programs that most people are misinformed

about or misunderstand. Everywhere you turn you hear or read about someone who h

gained or lost twenty pounds in one week. This type of information is misleading and

dangerous. As athletes, you must be able to separate the facts and fiction of dietary

habits in order to perform at your optimum level.

The following facts that are listed below are published by the American Dietetic

Association and have been reviewed by the Food and Drug Administration.

BALANCED DIET

Each person should eat a well balanced diet. A balanced diet should consist of eatin

sixty percent carbohydrates, thirty percent fat, and ten percent protein. The majority

ones carbohydrates should come from fruit and vegetable sources. The majority of

ones energy supplied by fat should come from unsaturated fats, those that remain

iquid at room temperature. Finally the majority of protein intake in ones diet should

come from chicken, fish, and beans as opposed to red meats.

Complex Carbohydrates = Grain products, vegetables, fruits, oatmeal, rice, and pasta

Fats = Low fat milk, low fat yogurt, low fat cheese, low fat ice cream, oils

Proteins = Skinless boneless chicken breast, fish (tuna, haddock, shrimp, roughy),

beans, low fat peanut butter, ground or sliced turkey.

DO NOT SKIP MEALS

t is important to maintain food intake at constant levels throughout the day. Yourweight regulation mechanism in your body is referred to as your set point. It can be

compared to the thermostat in a heating and cooling system. Skipping meals to lose

weight is counterproductive and actually slows your bodys metabolism down. Thus,

your goal is to lose weight then it is imperative that you eat five to six meals per day

meal may include a turkey sandwich and a bag of carrots or a piece of fruit. You can

wash all of this down with a glass of milk or water. The key here is small portions. A

portion should be about the size of your fist. This will increase your metabolism thus


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decreasing the amount of calories that you store as fat. On the other hand if you are

rying to increase your weight it is best to eat three good-sized meals every day. One

key factor that many athletes do not understand is that your body can only absorb a

certain amount of nutrients at one time. So it is imperative that you constantly fuel

your body.

LARGE AMOUNTS OF PROTEIN ARE NOT ESSENTIAL

Protein is the most poorly understood and possibly the most abused nutrient in the

athletic community. The recommended daily allowance for protein is calculated as

ollows, 1 gram per 2.2 pounds of body weight. Therefore a 220-pound male only need

100 grams of dietary protein per day. This is equivalent to sixteen ounces of red mea

Thus protein supplements are unnecessary and can be money that is foolishly spent.

s also important to keep in mind that your body can only absorb about thirty grams o

protein in one sitting. Any excess will be excreted. This reiterates the need to eat

smaller meals more often throughout the day. Remember, weight gain is a combinati

of increasing a balanced diet, which increases total caloric intake.

ARE VITAMIN SUPPLEMENTS NECESSARY?

Athletes tend to consume large amounts of food and if a sensible selection occurs

here should be an adequate intake of vitamins and minerals. On the other hand, if yo

diet is not balanced a supplement may prove to be beneficial. However, keep in mind

hat the finest sources of vitamins and minerals come from foods and not pills.

WEIGHT REDUCTION

Weight reduction is a simple mathematical formula. For every 3500 calories that you

burn you will lose one pound. This reduction of 3500 calories may come from a

combination of increased activity or decreased caloric intake. A combination ofexercise and diet is the most sensible approach. If you reduce your diet by five

hundred calories a day as well as engage in twenty minutes of cardiovascular activit

per day you will lose about two pounds in one week. Losing more than two pounds in

one week is actually counterproductive do to the fact that you begin to lose muscle

mass as opposed to fat mass. Therefore do not fall for these fad diets that claim to

enable you to lose ten pounds in one week. The key here is that you want to reduce

your body fat and increase your lean muscle mass.


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Healthy Fast Food Choices

McDonalds

Grilled Chicken Deluxe (hold the special sauce)

Grilled Chicken Salad (low-fat dressing)

Pancakes w/ syrup

Taco Bell

Grilled Chicken Burrito (no cheese or sour cream)

Grilled Chicken Soft taco

Grilled Veggie Fajita

Bean Burrito

Have as much lettuce, tomato, and salsa as you want!

Burger King

BK Broiler Chicken Sandwich (no mayo or special sauce)

Chicken Salad (low fat dressing)

Hardees

Chicken Fillet

Grilled Chicken Salad

Arbys

Roast Chicken deluxe (no mayo)

Roast Turkey Deluxe (no mayo)

Roasted Chicken Salad

Wendys

Daves Grilled Chicken (no mayo or special sauce)

Grilled Chicken salad

Garden Veggie Pita

KFC

Tender Roast Chicken (white meat without skin)

Small serving of mashed potatoes

Bagel Breakfast

Whole grain bagels, fresh fruit, juice, yogurt

Low-fat cream cheese or jam

Salad Bars

Be generous with colorful vegetables: peas, kidney beans

Pasta Salads

Breads

Chicken Breast Salad

Pizza

Order a pizza that is thick with extra crust rather than cheese


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Pile on vegetables: broccoli, peppers, mushrooms, onions

*Grilled, skinless chicken breast with lettuce and tomato is OK at any fast food

restaurant.

*Try substituting ketchup, mustard or salsa for mayonnaise, special sauce, butter, so

cream, etc.

*Drink plenty of water or iced tea with your meal, this will help fill you up.


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Rest & Recovery

At Seton Hill University, one of your greatest challenges will be getting enough rest s

hat you are able to make steady gains from your lifting and running programs.

The ability to gain strength, speed, and conditioning levels is based upon the quality

work performed, not the quantity of work done. An individuals genetic makeup and

sound nutrition will determine strength and size potential. The amount of exercise th

one is able to recover from will also vary.

The same amount of running may be just right to stress the system of a 190 pound

athlete but would be too much for the 225 pound athlete. When running the same pac

an athlete weighing 225 pounds is performing more work per running interval than th

190-pound athlete. This is why you need to follow the prescribed amount of run to tes

ratio to ensure you are working within your groups ability. The amount of rest that o

needs to recover from a lifting bout will vary from athlete to athlete. One of the bigge

actors is the amount of sleep that you get. The following are ways that you can

mprove your recovery:

1. Get on a schedule. Make sure you are in bed early enough to get seven to ten

hours of sleep per night.

2. Take naps whenever you can fit them in during the day.

3. Eat properly. Exercise depletes the stored sugar in your muscles. A high

carbohydrate diet will allow for more sugar to be stored in your muscles. In

addition, research has indicated that within an hour after exercise you bodys

ability to store sugar in the muscles is at its greatest. Consequently, you should

eat or drink carbohydrate within sixty minutes of training.

Exercise is a form of stress and by itself produces nothing of value. It is the stimulus

or producing strength and conditioning results. It is rest that allows improvement to

occur. As you gain strength or become better fit, you are performing more work. As y

approach your top levels of fitness at Seton Hill University, you will need less work amore rest to maintain your top level of fitness. If you find yourself not gaining strengt

before you have reached you maximum level, you are probably over training. At this

point, we will cut back on the amount of exercise. Do not add more. You are just

adding to the problem at hand.


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Griffin Football

Summer

Lifting Program


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Griffin Football

Summer

Lifting Charts


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Real Dogs

Bite


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