Albion College Strength Conditioning Manual PDF

AL BI ON COL L EGE FOOT BAL L
STRENGTH AND CONDI TI ONI NG
CHAM PI ONS ARE M ADE I N THE OFF-

SEASON!
ALBI ON COLLEGE FOOTBALL
OFF-SEASON CONDI TI ONI NG PROGRAM
2010 M I AA CHAM PI ONS?
2010 NCAA PLAYOFFS?
2010 NATI ONAL CHAM PI ONS?
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OFF-SEASON CONDI TI ONI NG PROGRAM
2010

One of the major factors for the success of our Football Program over the past decade
has been our Conditioning Program. At Albion College we emphasize a total
conditioning program, individualized and tailored to each athlete. This means that all
areas of conditioning are given special consideration;; no area is neglected. Each of
these areas will be addressed in this Conditioning Booklet.

Your performance during the 2010 Football Season will be greatly affected by your own
personal level of conditioning. The 2010 Off-Season Conditioning Program is designed
to maximize your strength, speed endurance, explosive power, speed, reaction time,
mental toughness, flexibility, and size. It will also develop your confidence and your
overall potential as a player, as well as minimize injuries. Follow the Program exactly as
it is outlined, and your success will be unlimited.

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your chances. In the fourth quarter with the game on the line, you need the physical
advantage. Put yourself and your team in the best possible position to win. Work hard
and smart by following this program.

Many factors make up a good football player. Some players are born with the natural
talent to play football, while others have to work harder to make up for a lack of ability.
But regardless of your level of talent, you can become a better player. There are no
shortcuts to becoming the best player you can be, however;; it takes a lot of hard work
and dedication.

Our goal is to improve our players in the key areas of speed, agility, power, and
endurance.
Speed. Speed is the ability to cover a certain distance from point A to
point B in the shortest time possible. Acceleration is a key component of
speed.

Agility. Agility is the ability to stop, start, and change directions quickly
while maintaining good body control.

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combination of strength and speed while executing a skill.

Endurance. Endurance as related to football is the ability to sustain
maximum speed, agility, and power on each play for an entire game.

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THE SUMMER MANUAL OVERVIEW

This manual was designed with the intent of providing a comprehensive, efficient, productive,
and safe approach to your physical preparation as a BRITON FOOTBALL PLAYER.

The FLEXIBILITY TRAINING section of this manual describes the Dynamic Warm-up routine
that should be performed before every workout. It also covers the Stretching Routine that
should be performed after every workout. Read the section completely before beginning your
Summer Program.

The LIFTING TECHNIQUES section of this manual presents an in-depth description of our
program here at Albion College. It is imperative that you read the entire section and understand
the proper implementation of the program before you begin training. Call us if any aspect of
the program confuses you. Your Program will start on Monday, May 17th.

The RUNNING PROGRAM section of this manual contains a description of all activities used to
get you in condition to meet the demands of a football game. Sprints, Speed Drills, Skill
Work and Agilities are all part of the Running Program. Your Summer Manual contains a
calendar that identifies when to perform each activity throughout the summer. All twelve weeks
of your Running Program are listed on the Summer Manual Calendar. Your Sprints, Speed Drills,
Skill Work and Agilities are outlined in the Summer Manual in separate sections and listed on the
days you are to perform them on the Summer Manual Calendar. You should read through these
sections before you begin training.

Conditioning is often confused with training. However, training is the entire process of improving
performance, and it has many components. Conditioning on the other hand, is concerned with
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optimally condition your body to play good football, you must include the following things in your
training program:

I. Lifting.
II. Running.
III. Proper Nutrition.
IV. Stretching.
V. Ample Rest and Recovery

Performing specific exercises and drills w ith the correct volume, intensity, and variation is critical to
maximizing the effectiveness of your conditioning program.
G-3
ALBION COLLEGE FOOTBALL
SUMMER MANUAL CALENDAR

M AY 2010
ALBI ON COLLEGE FOOTBALL SUM M ER CONDI TI ONI NG

SUNDAY M ONDAY TUESDAY WEDNESDAY THURSDAY FRI DAY SATURDAY
1
2 3 4 5 6 7 8
9 10 11 12 13 14 15
16 17 18 19 20 21 22
LI FT
LI FT 20 M I NUTE RUN LI FT 20 M I NUTE RUN
RUN 2 M I LES
23 24 25 26 27 28 29
LI FT 6 X 300¶V LI FT 20 M I NUTE RUN LI FT RUN 2 M I LES
SKI LL WORK
AGI LI TI ES
30 31
LI FT
JUNE 2010

1 2 3 4 5
7 x 300's LI FT 20 M I NUTE RUN LI FT RUN 2.5 M I LES
SKI LL WORK
AGI LI TI ES
6 7 8 9 10 11 12
LI FT LI FT LI FT
8 x 300's 20 M I NUTE RUN
SKI LL WORK RUN 2.5 M I LES
AGI LI TI ES
13 14 15 16 17 18 19
LI FT LI FT LI FT
9 x 300's 20 M I NUTE RUN RUN 3 M I LES
SKI LL WORK
20 21 22 23 24 25 26
LI FT
LI FT 10 x 300's LI FT 20 M I NUTE RUN
SKI LL WORK RUN 3 M I LES
27 28 29 30
LI FT
10 x 300's LI FT
SKI LL WORK
JULY 2010

1 2 3
16 X 110 LI FT RUN 3 M I LES
AGI LI TI ES
4 5 6 7 8 9 10
LI FT LI FT LI FT
SPEED WORK 16 X 110
SKI LL WORK
AGI LI TIES AGI LI TI ES RUN 3 M I LES
11 12 13 14 15 16 17
LI FT SPEED WORK LI FT SPRI NT WORKOUT LI FT
SKI LL WORK 4x 110
AGI LI TIES 6 x 80
6 x 60
8 x 40 RUN 3 M I LES
10 x 20
35 sec. Rest between sprints
2 min. Rest between intervals
18 19 20 21 22 23 24
LI FT SPEED WORK LI FT
SKI LL WORK
AGI LI TIES 16 X 110 LI FT RUN 4 M I LES
AGI LI TI ES
25 26 27 28 29 30 31
LI FT SPEED WORK LI FT SPRI NT WORKOUT LI FT RUN 4 M I LES

SKI LL WORK 4x 110
AGI LI TIES 6 x 80
6 x 60
8 x 40
10 x 20
AUGUST 2010
1 2 3 4 5 6 7
SPRI NT WORKOUT
4x 110
SPEED WORK 6 x 80 16 X 110 GOAL
LI FT LI FT LI FT
6 x 60
SKI LL WORK 8 x 40
AGI LI TIES 10 x 20
8 9 10 11 12 13 14
LI FT Speed Work REPORT FOR CAM P PRACTI CE

Skill Work BEGI NS
Agilities
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
LI FTI NG TECHNI QUES

STRENGTH PROGRAM
TRAIN LIKE A CHAMPION!
THINGS TO KEEP IN MIND WHEN TRAINING:
1. Our Summer program will be a total body workout 3 days per week.
You will work the upper body and lower body on each day that you
lift.
2. All workouts should be pursued with a high level of INTENSITY.
3. Perform each exercise with perfect form.
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handle and still execute the movement with perfect form.
5. Go to failure (do as many reps as you can with good form) on the
last set of each exercise. If you can do more than the prescribed
reps, add weight the next time you perform that exercise.
6. Only do the exercises listed in the program. Contact Coach Rundle

before making any adjustments.
Push Press
PROCEDURE:
1. Grab a barbell with a shoulder-width, overhand grip.
2. Stand holding the barbell at shoulder level, your feet shoulder-width apart.
3. Dip your knees slightly [A] and push up with your legs as you press the bar over your head [B].
4. Then lower the bar to the starting position.

SQUAT
Purpose: To develop the quadriceps, thigh adductors, gluteus maximus, and hamstrings. When done correctly, full squats build up
the muscles, ligaments, and tendons surrounding the knee. Keeping the torso erect isometrically contracts the spinal erectors, also
developing them to a large degree.
Start Position: With the bar chest high on the racks, position hands slightly wider than shoulders width. Step under the bar, keeping
the feet parallel, knees slightly bent, and hips vertically aligned with your shoulders. Place bar comfortably across the top of the
shoulders at the base of the neck or one inch below the top of the shoulders across the traps. Pull your shoulder blades together tightly
and lift the bar out of the rack by extending the knees. Step backward, using as few steps as possible, with feet parallel. Point toes out
somewhat and keep heels slightly wider than the hips.
Procedure:
1. Focus your eyes on the wall with head slightly up; take a deep breath and hold it.
2. In a slow and controlled motion, lower the bar by bending your hips and knees and keeping your knees pointed out in
alignment with the feet.
3. The instant your thighs are parallel to the floor, explode up from the bottom.
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5. Fully extend your knees and hips and exhale as you near the completion of the lift.
Key Points:
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raise your hips too quickly, causing your back to round out and take the stress of the lift. It is imperative to descend
slowly and under control.
2. Keep your shoulder blades together. If they relax, your lower back will round out. The closer together you place your
hands on the bar, the tighter you can pull your shoulder blades.
3. Picking a spot on the wall in front of you to focus on helps keep your body stable.
4. Squat inside the rack, or use two to three spotters.
FRONT SQUAT
Purpose: To develop the quadriceps, thigh adductors, gluteus maximus, and hamstrings. When done correctly, full squats build the
muscles, ligaments, and tendons surrounding the knee. This exercise is great for athletes who have problems keeping erect during
back squats. If an erect position is not maintained during this lift, the bar will tumble forward.
Start Position: Place the bar chest high on the racks. Step under the bar and position feet parallel with knees slightly bent. Place the
bar comfortably on the front of your shoulders in one of the two positions:
Clean Style: Place hands on the bar slightly wider than shoulder width and rotate elbows up so they are in front of the
bar.
Cross-arm Style: Cross arms in front of shoulders and place hands on top of bar with elbows high.
Align hips vertically with shoulders and lift bar out of rack by extending the knees. Step backward using as few steps as possible.
Position feet so they are parallel, toes pointed out slightly, and heels slightly wider than the hips.
Procedure:
1. Focus your eyes on the wall with head slightly up; take a deep breath and hold it.
2. In a slow and controlled motion, lower the bar by bending your hips and knees and keeping your knees pointed out in
alignment with the feet.
3. The instant your thighs are parallel to the floor, explode up from the bottom.
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5. Fully extend your knees and hips and exhale as you near the completion of the lift.
Key Points:
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raise your hips too quickly, causing your back to round out and take the stress of the lift. It is imperative to descend
slowly and under control.
2. Picking a spot on the wall in front of you to focus on helps keep your body stable.
3. Squat inside the rack, or use two to three spotters.
DEADLI FT
1. Stand in front of a barbell with your shins close to the bar.
2. Feet shoulder width apart or closer.
3. Grab the bar with your hands outside your legs, a bit wider then shoulder width.
4. Keeping your arms straight, bend your legs and flatten your back.
5. Position yourself so it is like you are doing a squat with the barbell at arms length in front of you.
6. Pull the barbell off the floor by straightening your legs and torso until your body is completely erect. Push your feet through
the floor. Lead with your head.
7. Pull your shoulders back.
8. Then lower the bar back to the floor.
Another grip tip that helps the deadlift tremendously is using a mixed or alternate grip when
lifting heavy weights. This is simply holding the barbell with one hand facing forwards and the
other hand facing backwards. The advantage of this grip is that as the bar is rolling out of one
hand, it is also rolling into the other hand. Thus allowing you to hold onto heavier weights then
you could with a regular overhand grip. Switch back and forth with the hand positions for each set
to ensure equal development over the long term.
GLUTE/HAM RAI SES
This exercise is great for working the spinal erectors, buttock, and hamstrings.
Stand in the middle of the hyperextension station. Facing toward the large flat pad, lean forward until your
upper thighs are placed on the pad. With your legs straight place your feet under the smaller pad.
When in position, lower your upper body at the waist until it is perpendicular to the floor. Then lift your upper
body back to the starting position. At the top of the movement hold this position for a second to maximize the
peak contraction.
Tip - If you want to add resistance to the exercise you can hold a weight plate to your chest.
SEATED DUMBBELL MILITARY
This exercise works the entire deltoid area and the triceps. Secondary stress is placed on the upper
chest and upper back muscles.
Sit on an upright bench. Grab 2 dumbbells and pull them to your shoulders. The palms of your hands
should be facing forwards during the exercise. Keep your feet shoulder width apart.
Keeping your elbows directly under the dumbbells press them upwards until they are at arms length
above your head. Lower the dumbbells back to the starting position. Repeat.
SEAT ED ROW
Purpose: To develop the muscles of the upper back.
Start Position: Grasp the handle with overhand grip and hands 6 to 12 inches apart. Extend arms and sit with feet shoulder-width
apart and knees slightly flexed. Lean the torso forward slightly, keeping the back flat.
Procedure:
1. Pull the bar to the lower chest.

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Key Points:
1. Do this exercise slowly and smoothly. Do not lean forward or backward during the movement.
2. When pulling the handle to the chest, squeeze your shoulder blades together. When returning the handle feel the stretch
in the back and shoulders. Visualize the muscles of the back stretching and squeezing during the movement.
CLOSE GRI P LAT PULL
(A) Grab a long bar with a wide overhand grip and sit on the seat with your knees placed under the
support.
(B) Pull the bar down under control until it touches the top of your chest. Make sure that the upper
back does the work and your not swaying back to involve your lower back. Then let the weight go
back up, extend the arms again, and really feel your lats get a full stretch
STIFF-LEGGED DEAD LIFT
Purpose: To strengthen and develop the hamstrings and lower back. A much lighter weight is used than in the dead lift.
Start Position: This exercise can be done with a bar or a Hammer dead lift machine. Place feet hip-width apart. Bend knees with the
lower leg touching the bar. Grasp the bar using an overhand grip with arms extended and hands shoulder-width apart. Stand upright
with the bar by extending the legs and hips, and let the bar rest on the thighs. Fill chest with air and hold high. Bend the knees
slightly.
Procedure:
1. In a slow and controlled motion, lower the bar to a point just below the knees by bending at the hips. Do not touch the
ground.
2. Reverse directions and pull bar back to starting position.
Key Points:
1. Keep the shoulder blades pulled together and lower back slightly arched as the bar is slowly and smoothly lowered.
2. Feel the stretch in the hamstrings as the bar is lowered. If the bar touches the ground, the tension will be taken off the
hamstrings.
L EG CURL
Purpose: To isolate and develop the hamstrings.
Start Position: Lie face down on the leg curl machine bench with your knees slightly off the edge. Hook ankles under the roller pad
and align knee joints with axis of machine.
Procedure:
1. Raise your lower legs as far as possible toward the hips.

2. Lower the weight slowly to the starting position.
BENCH PRESS
Purpose: To develop the pectoral muscles, anterior deltoids, and triceps.
Start Position: Lie face up on a bench; make sure feet are flat on the ground and back is slightly arched. Pull your shoulders blades
inward as you push your chest upward. Grip the bar slightly wider than shoulder-width and position yourself so the bar lines up with
the top of your head. Take the bar from the rack with the aid of a spotter and position the bar over your chest.
Procedure:
1. Take a deep breath, hold your chest high, and lower the bar to your chest in a slow, controlled movement.
2. Allow the bar to just touch the chest at about nipple level.
3. Drive the bar explosively off the chest so that the movement of the bar is up slightly.
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Key Points:
1. Grip the bar so that when it touches the chest the elbow joint is at approximately a 90-GHJUHHDQJOH$ZLGHUJULSGRHVQ¶W
develop the chest and arm muscles as used in football, which is played with the arms in close to the midline of the body.
2. The spotter and lifter must work in a coordinated effort when guiding the bar into a lifting position and getting it racked.
The spotter should have his hands under the bar and be alert.
3. It is a good idea to wrap the thumbs around the bar. We have witnessed several lifters lose the bar and drop it on their
chests because of an improper grip.
I NCL I NE PRESS
Purpose: To develop the upper pectoral muscles, the anterior deltoids, and triceps.
Start Position: Place feet flat on the ground and slightly arch the back as you sit on the bench. Pull your shoulder blades inward as
you push the chest upward, and grip the bar slightly wider than shoulder-width. (Be sure to wrap thumbs around the bar.) Position
yourself so the bar lines up with the top of your head. Take the bar from the rack with the aid of a spotter and position the bar over
chest.
Procedure:
1. Take a deep breath and hold chest high as you lower the bar in a slow, controlled motion.
2. Allow the bar to just touch the upper chest at the base of the neck before driving it explosively off the chest. The
movement of the bar should be up and slightly back.
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Key Points:
1. Grip the bar so that when it touches the chest the elbow joint is approximately at a 90-degree angle. A wLGHUJULSGRHVQ¶W
develop the chest and arm muscles as used in football, which is played with the arms in close to the midline of the body.
2. The spotter and lifter must work in a coordinated effort when guiding the bar into a lifting position and getting it racked.
The spotter should have his hands under the bar and be alert.
3. It is a good idea to wrap the thumbs around the bar.
CLOSE GRI P BENCH PRESS
This exercise is a big basic compound movement that heavily works the triceps as well as the chest and
shoulders.
Lie down on the flat bench press. Place your feet flat on the floor on each side of the bench. Grab the bar with
a grip no wider then the width of your torso, generally for most guys this will be with the index fingers on
the smooth part of a standard Olympic barbell. Straighten your arms to lift the barbell off the rack. Position the
bar so it is at arms length over your chest.
Lower the barbell until it touches your lower chest / upper abs, then press the bar back up until it is locked out at
the starting position. As you lower the bar keep your elbows tucked in close to the sides of your body. Do
not let your upper arms go straight out to the sides as this will place excess strain on the shoulder joints.
ST ANDI NG BARBEL L CURL
Purpose: To develop the biceps.
Start Position: Grip a barbell with an underhand grip slightly wider than shoulder-width and extend arms. Position feet shoulder-
width apart.
Procedure:
1. Pull the bar slowly to the shoulders by bending at the elbows.

2. Lower bar in a controlled manner to the start position.
3. Keep elbows positioned at the sides throughout the movement.
L Y I NG T RI CEPS EX T ENSI ON
Purpose: To develop the triceps.
Start Position: Lie on your back on a bench and use an overhand grip with hands four to six inches apart. Lift the bar and hold at
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Procedure:
1. Lower the bar, under control, to the forehead by flexing at the elbows.
2. Raise the bar by extending the arms. Keep your elbows in the same position throughout the movement by keeping upper
arm perpendicular to ground, with elbows pointing to ceiling.
ONE ARM DUM BBELL ROW
Put one knee up on the end of a flat bench then place the hand of the
same side on the bench.
Your other leg will be on the ground (knee slightly bent), not directly
beside the bench but about a foot out to the side.
This completes the triangular base of support.

Grasp a dumbell in the other hand. Stretch your shoulder down and forward
to get a complete stretch then pull the dumbell back and up towards your
waist/lower abdomen in an arc, not a straight up and down movement.
The dumbell will come up the outside of your thigh when you are using
lighter weight.
When you start using heavier weight, the dumbell should come up the
inside of your thigh. This is contrary to what you may see elsewhere but it is
a more comfortable and healthier position for your lower back when using
heavier weight as the resistance is within the base of support rather than
outside it. This means less torque on the lower back.
Your upper body should be parallel to the ground.
It is also very important that your lower back be arched throughout the movement to maximally activate the lats.
This arch also helps to protect your lower back from injury. Remember, the arch is the strongest architectural
structure.
Bring the elbow back and up as far as you can go.
The range of motion will depend on the amount of weight being used, though try to keep the range as large as
possible even when using heavy weight.
Lower slowly, down and forward, rotating the torso in that direction to get a fuller stretch.
NECK MACHINE (FORWARD AND BACKWARD)
Purpose: To strengthen the neck muscles.
Start Position: Stand or sit, depending on machine you use, so that head is in alignment with pads. Place hands on thighs or grip
handles.
Procedure:
1. Flex your head backward as far as you can.

2. Lower the weight until the weights just barely touch.
3. Repeat the movement slowly and smoothly.
4. Do both backward and forward.
WEI GHTED CRUNCHES WI TH A TOE TOUCH
PURPOSE: To develop strength in abdominal muscles.
STARTI NG POSI TI ON:
Lie on your back with your feet off the floor and your legs pointed straight in the air. Keep your arms straight
while holding the medicine ball (6-12 pound medicine ball).
PROCEDURE:
Exhale as you lift your shoulder blades off the floor attempting to touch your toes with the medicine ball. Hold
at the top for 1 second, and slowly lower to the starting position.
KEY POINTS:
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your legs straight.

Your neck muscles will also be challenged during this exercise. If you cannot complete the entire set at once,
perform 5 reps or so and then rest before completing the rest of the set.

RUSSI AN T W I ST W I T H W EI GH T
Purpose: To develop and strengthen the rotary torso muscles of the trunk.
Start Position:
Begin sitting on the floor with your knees bent and your feet flat on the floor. Hold the medicine ball (6-12
pound ball) and extend your arms out in front of you, and recline back so that your body is angled about 45
degrees.
Procedure:
Keeping your lower body still, twist your body to the right and then to the left.
Key Points:
The more you lean back, the more challenging this exercise becomes.

Use an angle that is comfortable, yet still gives your abdominal muscles a challenge.
To make this exercise more challenging you can lift your feet about 1-2 inches off the floor and keep your feet
in the air during the entire set.

L AT PUL L DOW N
Purpose: To develop the muscles of the upper back.
Start Position: Sit on a stool and anchor thighs under pads. Grip bar with an overhand grip wider than shoulder-width, and allow the
weight to pull upward on the shoulders and upper back.
Procedure:
1. Pull the bar down to the base of the neck.

2. In a controlled motion, return the bar to the starting position and repeat.
Key Points:
1. When returning bar to starting position, let your arms fully extend and feel the stretch in your upper back.
2. Keep your back vertical. Do this exercise in a slow, controlled manner.
TRI CEP PUSHDOWN
Stand facing a high pulley with a straight,

cambered or V bar.
Grip the bar with a palms-down, less than
shoulder width grip.
Start with the bar at about chin level and your
upper arms angled slightly up.
Begin the movement by bringing your elbows
down in line with your body. This involves the long
head of the triceps.
When your elbows are pointing down, continue
the movement by pushing down and around in a
wide arc
Keep your elbows pinned tightly in to your sides and your wrists straight. Do not let your wrists bend back.
Squeeze hard.
Let the bar up. Let up your upper arms angle up again until the bar is at chin level. Repeat.
Keep your lower back arched and your chest out.
ALBI ON COLLEGE FOOTBALL ± SUM M ER WORKOUT WEEK 1
NAM E: _____________________________________ POSI TI ON: ___________
M ONDAY WEDNESDAY FRI DAY
Exercise Exercise Exercise

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Bench 12 x 12 x 12 x Dead Lift 12 x 12 x 12 x I ncline 12 x 12 x 12 x
Bench
DB I ncline 10 x 10 x Glute-Ham 10 x 10 x Close Grip 12 x 12 x 12 x

Raises Lat Pull
Lat 12 x 12 x 12x Push Press 12 x 12 x 12 x Bench 10 x 10 x

Pulldown
Seated DB 12 x 12 x 12 x DB Upright 10 x 10 x Tricep 10 x 10 x

M ilitary Row Extension
DB Lateral 10 x 10 x Bench 12 x 12 x 12 x Tricep 10 x 10 x

Raise Pushdown
E-Z Bar 10 x 10 x DB Bench 10 x 10 x DB Curl 10 x 10 x

Curl
Tricep 10 x 10 x 1 Arm DB 10 x 10 x Straight 10 x 10 x

Extension Row Bar Curl
Parallel 12 x 12 x 12 x Seated Row 10 x 10 x Front 12 x 12 x 12 x

Squat Squat
Leg Curl 10 x 10 x Straight 10 x 10 x Stiff-leg 10 x 10 x

Bar Curl Dead Lift
Neck 10 x Close Grip 10 x 10 x Neck 10 x

M achine Bench M achine
Weighted 15 x 15 x 15 x Russian 15 x 15 x 15 x Weighted 15 x 15 x 15 x

Crunches Twist Crunches
w/Toe w/weight w/Toe
Touch Touch
NAM E: _____________________________________ POSI TI ON: ___________

Bench 12 x 12 x 12 x Dead Lift 12 x 12 x 12 x I ncline 12 x 12 x 12 x
Bench
DB I ncline 10 x 10 x Glute-Ham 10 x 10 x Close Grip 12 x 12 x 12 x

Raises Lat Pull
Lat 12 x 12 x 12x Push Press 12 x 12 x 12 x Bench 10 x 10 x

Pulldown
Seated DB 12 x 12 x 12 x DB Upright 10 x 10 x Tricep 10 x 10 x

DB Lateral 10 x 10 x Bench 12 x 12 x 12 x Tricep 10 x 10 x

Raise Pushdown

Curl

Parallel 12 x 12 x 12 x Seated Row 10 x 10 x Front 12 x 12 x 12 x

Squat Squat

Bar Curl Dead Lift


Touch Touch
NAM E: _____________________________________ POSI TI ON: ___________

Bench 12 x 10 x 8x Dead Lift 12 x 10 x 8x I ncline 12 x 10 x 8x
Bench
DB I ncline 10 x 8x Glute-Ham 10 x 8x Close Grip 12 x 10 x 8x

Raises Lat Pull
Lat 12 x 10 x 8x Push Press 12 x 10 x 8x Bench 10 x 8x

Pulldown
Seated DB 12 x 10 x 8x DB Upright 10 x 8x Tricep 10 x 8x

DB Lateral 10 x 8x Bench 12 x 10 x 8x Tricep 10 x 8x

Raise Pushdown
E-Z Bar 10 x 8x DB Bench 10 x 8x DB Curl 10 x 8x

Curl
Tricep 10 x 8x 1 Arm DB 10 x 8x Straight 10 x 8x

Parallel 12 x 10 x 8x Seated Row 10 x 8x Front 12 x 10 x 8x

Squat Squat
Leg Curl 10 x 8x Straight 10 x 8x Stiff-leg 10 x 8x

Bar Curl Dead Lift
Neck 10 x Close Grip 10 x 8x Neck 10 x


Touch Touch
NAM E: _____________________________________ POSI TI ON: ___________

Bench
DB I ncline 10 x 8x Glute-Ham 10 x 8x Close Grip 12 x 10 x 8x

Raises Lat Pull
Lat 12 x 10 x 8x Push Press 12 x 10 x 8x Bench 10 x 8x

Pulldown
Seated DB 12 x 10 x 8x DB Upright 10 x 8x Tricep 10 x 8x

DB Lateral 10 x 8x Bench 12 x 10 x 8x Tricep 10 x 8x

Raise Pushdown

Curl

Parallel 12 x 10 x 8x Seated Row 10 x 8x Front 12 x 10 x 8x

Squat Squat

Bar Curl Dead Lift


Touch Touch
NAM E: _____________________________________ POSI TI ON: ___________

Bench 10 x 8x 8x 6x Dead Lift 10 x 8x 8x 6x I ncline 10 x 8x 8x 6x
Bench
DB I ncline 8x 8x Glute-Ham 8x 8x Close Grip 10 x 8x 8x 6x

Raises Lat Pull
Lat 10 x 8x 8x 6x Push Press 10 x 8x 8x 6x Bench 8x 8x

Pulldown
Seated DB 10 x 8x 8x 6x DB Upright 8x 8x Tricep 8x 8x

DB Lateral 8x 8x Bench 10 x 8x 8x 6x Tricep 8x 8x

Raise Pushdown
E-Z Bar 8x 8x DB Bench 8x 8x DB Curl 8x 8x

Curl
Tricep 8x 8x 1 Arm DB 8x 8x Straight 8x 8x

Parallel 10 x 8x 8x 6x Seated Row 8x 8x Front 10 x 8x 8x 6x

Squat Squat
Leg Curl 8x 8x Straight 8x 8x Stiff-leg 8x 8x

Bar Curl Dead Lift
Neck 10 x Close Grip 8x 8x Neck 10 x


Touch Touch
NAM E: _____________________________________ POSI TI ON: ___________

Bench
DB I ncline 8x 8x Glute-Ham 8x 8x Close Grip 10 x 8x 8x 6x

Raises Lat Pull
Lat 10 x 8x 8x 6x Push Press 10 x 8x 8x 6x Bench 8x 8x

Pulldown
Seated DB 10 x 8x 8x 6x DB Upright 8x 8x Tricep 8x 8x

DB Lateral 8x 8x Bench 10 x 8x 8x 6x Tricep 8x 8x

Raise Pushdown

Curl

Parallel 10 x 8x 8x 6x Seated Row 8x 8x Front 10 x 8x 8x 6x

Squat Squat

Bar Curl Dead Lift


Touch Touch
NAM E: _____________________________________ POSI TI ON: ___________

Bench 10 x 8x 6x 6x 4x Dead Lift 10 x 8x 6x 6x 4x I ncline 10 x 8x 6x 6x 4x
Bench
DB I ncline 8x 6x Glute-Ham 8x 6x Close Grip 10 x 8x 6x 6x 4x

Raises Lat Pull
Lat 10 x 8x 6x 6x 4x Push Press 10 x 8x 6x 6x 4x Bench 8x 6x

Pulldown
Seated DB 10 x 8x 6x 6x 4x DB Upright 8x 6x Tricep 8x 6x

DB Lateral 8x 6x Bench 10 x 8x 6x 6x 4x Tricep 8x 6x

Raise Pushdown

Curl

Parallel 10 x 8x 6x 6x 4x Seated Row 8x 6x Front 10 x 8x 6x 6x 4x

Squat Squat

Bar Curl Dead Lift


Touch Touch
NAM E: _____________________________________ POSI TI ON: ___________

Bench

Raises Lat Pull

Pulldown


Raise Pushdown

Curl


Squat Squat

Bar Curl Dead Lift


Touch Touch
NAM E: _____________________________________ POSI TI ON: ___________

Bench
DB I ncline 10 x 10 x Glute-Ham 10 x 10 x Close Grip 12 x 10 x 8x

Raises Lat Pull
Lat 12 x 10 x 8x Push Press 12 x 10 x 8x Bench 10 x 10 x

Pulldown
Seated DB 12 x 10 x 8x DB Upright 10 x 10 x Tricep 10 x 10 x

DB Lateral 10 x 10 x Bench 12 x 10 x 8x Tricep 10 x 10 x

Raise Pushdown

Curl

Parallel 12 x 10 x 8x Seated Row 10 x 10 x Front 12 x 10 x 8x

Squat Squat

Bar Curl Dead Lift


Touch Touch
NAM E: _____________________________________ POSI TI ON: ___________

Bench
DB I ncline 10 x 8x Glute-Ham 10 x 8x Close Grip 10 x 8x 6x 6x

Raises Lat Pull
Lat 10 x 8x 6x 6x Push Press 10 x 8x 6x 6x Bench 10 x 8x

Pulldown
Seated DB 10 x 8x 6x 6x DB Upright 10 x 8x Tricep 10 x 8x

DB Lateral 10 x 8x Bench 10 x 8x 6x 6x Tricep 10 x 8x

Raise Pushdown

Curl

Parallel 10 x 8x 6x 6x Seated Row 10 x 8x Front 10 x 8x 6x 6x

Squat Squat

Bar Curl Dead Lift


Touch Touch
NAM E: _____________________________________ POSI TI ON: ___________

Bench

Raises Lat Pull

Pulldown


Raise Pushdown

Curl


Squat Squat

Bar Curl Dead Lift


Touch Touch
NAM E: _____________________________________ POSI TI ON: ___________

Bench

Raises Lat Pull

Pulldown


Raise Pushdown

Curl


Squat Squat

Bar Curl Dead Lift


Touch Touch
ALBION COLLEGEALBION COLLEGE
FOOTBALL
FLEXI BI LI TY TRAI NI NG
FLEXI BI LI TY PROGRAM
The following flexibility program has been designed to include exercises
that completely stretch all major muscle groups of the body. Engaging in
the following Dynamic Warm-up and Partner Stretching exercises will
increase range-of-motion, joint flexibility, and speed, as well as minimize
injuries.
Performing the Dynamic Warm-up routine before every workout and

performing the Static Stretching routine for a minimum of 10 minutes
daily after every workout cannot be over-emphasized.
When performing the Static Stretching routine, never jerk or bounce to a

stretch position as this could result in injury. These stretching exercise
should be performed slowly as you gradually move to a maximum stretch
position, i.e., the point at which you begin to feel the slightest amount of
tightness or discomfort. The stretch should be held for a period of 10 - 30
seconds. 7KHJRDOLVWRJUDGXDOO\LQFUHDVHWKHDWKOHWH¶VUDQJHRIPRWLRQ
each day.
DY NAM I C W ARM -UP ROUT I NE
It is important that you always warm-up your muscles, ligaments, and tendons by doing all the following Dynamic Warm-up drills (8
to 10 minutes of moderate exercise) before beginning your workout routine. These drills not only warm-up the body for the workout,
but also help with active flexibility of the hip and leg area. These drills, if done properly, also develop speed mechanics. Do these
warm-up drills every day, first thing, before the workout.
Before you start the dynamic stretches, do a three-to-five minute total body warm-up consisting of jogging, rope jumping, or some
other form of large muscle group, total movement. The warm-up raises the body temperature, increases blood flow to the muscles,
and lubricates the joints. Always remember, you warm-XSWRVWUHWFK\RXGRQ¶WVWUHWFKWRZDUP-up. If executed properly, the dynamic
stretch series will develop not only flexibility but also balance, coordination, and stabilization strength.
The following pages describe the exercises involved in the Dynamic Warm-up routine. Read the descriptions closely so that you can
perform each movement properly.
W AL K I NG H I GH K NEE PUL L S
Focus: Gluteals, groin, hamstrings.
Procedure:
1. Keep your head in a neutral position, and focus forward.
2. Hold your chest up while keeping your shoulders relaxed.
3. Your elbows stay bent at a 90-degree angle with your hands relaxed and thumbs facing up.
4. Maintain a tall, upright posture.
5. Stay on the balls of your feet; take a step forward, driving your knee up as high as possible; grab it and pull it higher
to your chest if possible.
Volume: Do one repetition of 10-yards.
Rest I nterval: 10 seconds, or walk back to starting line as a rest interval between exercises.
W AL K I NG H I GH K NEE PUL L S W I T H
I NT ERNAL ROT AT I ON OF H I P
Focus: Gluteals, groin, hamstrings.
Procedure:
1. Keep your head in a neutral position, and focus forward.
2. Hold your chest up while keeping your shoulders relaxed.
3. Your elbows stay bent at a 90-degree angle with your hands relaxed and thumbs facing up.
4. Maintain a tall, upright posture.
5. Stay on the balls of your feet; take a step forward, driving your knee up as high as possible.
6. As you bring your knee up, rotate your heel to the inside.
7. Grab the outside of your knee with the hand to that side and grasp your ankle with your inside hand.
8. Support your knee and ankle and pull your knee and ankle upward as you walk.
W AL K I NG L UNGE
Focus: Gluteals, groin, hamstrings, hip flexor.
Procedure:
1. Keep your focus forward.
2. Place your hands behind your head and keep your torso upright.
3. Step out as far as possible, striking your heel of your forward foot on the ground and extending onto the toes of your
back foot.
4. The knee of your forward leg should be at 90 degrees. Your knee should not go out in front of the toes of your forward
leg.
5. Complete the cycle by bringing your trail leg through and standing upright.
6. Repeat the exercise with the opposite leg.
W AL K I NG PUL L -K I CK -L UNGE
Focus: Gluteals, groin, hamstrings, hip flexor.
Procedure:
1. Start the same as the Walking Lunge.
2. Keep your focus forward.
3. Place your hands behind your head and keep your torso upright.
4. Drive the knee of the forward leg up as high as possible and then kick forward and drop into the lunge.
5. Step out as far as possible, striking your heel of your forward foot on the ground and extending onto the toes of your
back foot.
6. The knee of your forward leg should be at 90 degrees. Your knee should not go out in front of the toes of your forward
leg.
7. Complete the cycle by bringing your trail leg through and standing upright.
8. Repeat the exercise with the opposite leg.
SI DE L UNGE
Focus: Groin.
Procedure:
1. Stand sideways and take a long stride out to the side with your lead leg and bend your knee to 90 degrees.
2. Hold your arms in front of your body and keep your torso upright.
3. With your back leg straight, push into the stretch.
4. Keeping your hips low, shift your body weight to the opposite leg, and apply the stretch to the other groin.
5. Recover by bringing your back foot to your front foot and standing upright.
6. Repeat procedure leading with the same leg.
7. When you have covered 10-yards, return to starting line by leading with the other leg.
Volume: Do two repetitions of 10-yards ± one repetition leading with left leg and one repetition leading
leading with the right leg.
W AL K I NG ST RAI GH T -L EG K I CK S
Focus: Hamstrings.
Procedure:
1. Walk forward while keeping your leg straight.
2. Kick your foot up only about halfway, being cautious not to overstretch your hamstrings.
W AL K I NG ST RAI GH T -L EG K I CK S -
OPPOSI T E H AND T O OPPOSI T E T OE
Focus: Hamstrings.
Procedure:
1. Walk forward while keeping your leg straight.
2. Kick as high as possible, trying to touch your toes to your opposite hand held parallel to the ground. Repeat with other
leg trying to touch opposite hand.
3. Continue to walk forward alternating legs.
H I GH K NEES
Purpose: To develop muscles needed for a fast, long stride and flexibility in the hamstring. All good
sprinters have a good high knee action. The higher the knee lift when running, the longer the stride.
Procedure:
1. Mark a 10-yard course.

2. Sprint the course, taking quick, short, one-foot steps. Drive your knees high so that your thighs are parallel to the
ground.
3. When you lift one leg, be sure the other leg is fully extended.
4. Bend forward slightly at the waist and keep your back straight.
Volume: Do 2 repetitions of 10-yards.
Rest I nterval: Walk back to the starting line as a rest interval between reps.
Key Points:
1. Avoid leaning back or taking long steps.

2. Swing arms freely at the shoulders with good arm action.
3. Keep your face and neck relaxed.
4. Achieve at least 30 steps in 10-yards.
H EEL UPS
Purpose: To develop strength in the hamstring and flexibility in the quadriceps. When the heels come up to the hips in running, the
thighs swing through faster, increasing stride frequency and speed.
Procedure:
1. Mark a 10-yard course on the field.

2. Start drill by running on your toes and alternately swinging heel of each foot up to buttocks.
3. Keep action quick and smooth; produce the swinging at the knee.
Volume: Do 2 repetitions of 10-yards each.
Key Points:
1. Maintain good forward lean.

2. Keep knees pointed down toward the ground.
3. Keep arms relaxed at the sides.
4. Avoid moving forward too fast, using the arms, or lifting the knees by flexing at the hips.
CARI OCA DRI L L
Purpose: To develop lateral movement and hip flexibility. Often during a game a player must turn his body and run. It takes good
flexibility in the hips to make a quick, smooth turn.
Procedure:
1. Mark a 20-yard course.

2. Get into a good hitting stance with knees flexed and shoulders facing squarely forward.
3. Move laterally to your left, crossing the right foot over in front of the left, and then bring the right foot behind on the
next step. (If moving right, reverse this procedure.)
4. While moving, remain in your hitting stance, keep your shoulders squared, and get good hip rotation.
5. Do this movement pattern for 20-yards and then change directions.
Volume: Do 2 repetitions of 20-yards each.
Key Points:
1. Start in a hitting stance (power stance).

2. Twist hips around as far as possible, while keeping shoulders square.
3. Bring the knee up high when you crossover.
4. $YRLGPRYLQJWRRIDVWVR\RXGRQ¶WORVH\RXUKLSURWDWLRQ
BACK PEDAL ± SH ORT ST RI DES
Focus: Quadriceps, hip flexor.
Procedure:
1. Keep your hips and knees bent and your shoulders forward over your toes.
2. Reach back with short choppy steps.
BACK PEDAL ± L ONG ST RI DES
Focus: Quadriceps, hip flexor.
Procedure:
1. Keep your hips and knees bent and your shoulders forward over your toes.
2. Reach back with long strides.
ARM SW I NGS ± FORW ARD AND BACK
Focus: Chest, upper back.
Procedure:
1. Start with your arms out to the sides and parallel to the ground.
2. Swing your arms forward, so they cross each other.
3. Swing arms back as far as possible, keeping arms parallel to ground.
Volume: Swing arms forward and back 10 times.

SI DE BENDS
Focus: Obliques, Lats.
Procedure:
1. Stand upright with your feet shoulder width apart.
2. Raise arms straight overhead.
3. Bend to one side while holding your arms overhead.
4. Push into the stretch and then quickly reverse direction and stretch the opposite side.
5. This exercise should be done in a controlled and continuous fashion.
Volume: 10 times to each side.

L Y I NG SCORPI ON CROSS
Focus: Obliques, low back, hip flexor.
Procedure:
1. Lie face down in a prone position, with your arms extended straight out to the sides.
2. Cross one leg behind the other to the opposite side of your body; try to touch your foot to the ground.
3. Cross the leg back to the start position and repeat the process with the opposite leg.
4. Do this exercise in a quick and continuous manner, trying to keep your chest, shoulders and arms on the ground at all
times.
Volume: Touch each leg to ground 10 times.
ST AT I C ST RET CH ES
Static stretching follows the completion of every workout. The static stretches described on the following pages stretch the major
muscle groups we think are necessary to improve overall flexibility. Hold each stretch for approximately 10 - 30 seconds.
In static stretching, you should not stretch to the point of pain, but you should slowly and smoothly stretch to the point of tightness or
before muscular discomfort occurs in the muscles being stretched. For safety purposes, emphasize proper form and be sure no motion
is forced.
You should be thoroughly warmed up before performing these exercises ± done at the end of your workout.
Stretch to just before the point of discomfort
The feeling of tightness should diminish as you hold the stretch
Breathe out into the stretch. Avoid breath holding
Hold each stretch for 10-30 seconds
If tightness intensifies or you feel pain stop the stretch
Shake out limbs between stretches
Complete each stretch 2-3 times before moving onto the next exercise
Upper Body Flexibility Exercises

Stretch #1 ± Shoulder & Chest
This can be performed kneeling or standing. Clasp hands behind back and straighten arms. Raise hands as high as
possible and bend forward from the waist and hold.

Stretch #2 ± Arm Across Chest
Place one arm straight across chest. place hand on elbow and pull arm towards chest and hold. Repeat with other arm.

Stretch #3 ± Triceps Stretch
Place one hand behind back with elbow in air. Place other hand on elbow and gently pull towards head. Hold and repeat
with other arm.

Lower Body Flexibility Exercises

Stretch #4 ± Glute Stretch
Sitting on floor with right leg bent, place right foot over left leg. Place left arm over right leg so elbow can be used to push
right knee. Hold and repeat for other side.

Stretch #5 ± Adductor Stretch
Stand with feet as wide apart as is comfortable. Shift weight to one side as knee bends. Reach towards extended foot and
hold. Repeat for other side.

Stretch #6 ± Single Leg Hamstring
Place leg out straight and bend the other so your foot is flat into your thigh. Bend forward from the waist keeping your
back flat. Hold and repeat with the other leg.

Stretch #7 ± Standing Quadriceps
Standing on one leg grab the bottom of one leg (just above ankle). Pull heel into buttocks and push the hips out. Your
thigh should be perpendicular to the ground. Hold and repeat with the other leg.

Stretch #8 ± Standing Calf

Place feet in front of each other about 18 inches apart. Keep back leg straight and heel on the floor. Push against a wall to
increase the stretch. Hold and repeat with other leg.

CONDI TI ONI NG PROGRAM
TH
WI N THE 4 QUARTER!!
SUM M ER CONDI T I ONI NG GUI DEL I NES
CONDI TI ONI NG FDQEHGHILQHGDVDQDWWHPSWWRFKDQJHRQH¶VERG\FDSDFLW\WRZRUNXQGHUORDG,QRUGHUIRUWKHVHFKDQJHVWR
occur you have to challenge and push yourself in order to achieve your optimum fitness level. This conditioning program will prepare
you to return in August in the best shape possible only if you work as hard as you can all Summer. Run to get better, not just to get it
over with.
M AXIM UM I NTENSI TY is a must when training in this program. If you have anything left when you finish the workout, you did
not challenge yourself.
During these summer months it is imperative that you stay hydrated. Drink plenty of fluids including water and Gatorade prior to,
during, and after each conditioning workout. It is best to begin summer training in the early morning (6 AM ± 9 AM) or early evening
(5 PM ± 7 PM). You will be practicing and playing in the heat, so it is important to become acclimated to working in the heat. To
avoid potential physical problems, gradually begin working in the heat. In July, work out between 3 PM and 5 PM at least once
during the week. Stop the workout if you feel faint, dizzy, or get sick.
CONDI TI ONI NG GROUPS
A - GROUP: WR, TB, DB

B ± GROUP: LB, FB, DE, QB, TE, SPECIALISTS
C ± GROUP: O-LINE, DT
WARM -UPS
PERFORM THE DYNAMIC WARM-UP ROUTINE BEFORE

EVERY CONDITIONING WORKOUT.
PERFORM AT GOOD PACE TO INCREASE HEART RATE
AND RAISE CORE BODY TEMPERATURE.
20 ± M I NUTE RUN
GROUPS DI STANCE
A 9.75 LAPS
B 9.25 LAPS
C 8.5 LAPS
FINISH BEYOND YOUR LAP DISTANCE!
SUM M ER CONDI T I ONI NG PROGRAM
300-YARD SPRI NTS
GROUPS REPS RUN TI M E

A 6-10 52 SECONDS
B 6-10 56 SECONDS
C 6-10 65 SECONDS
2-0,187(5(67%(7:((1¶6
4-MINUTE REST FOLLOWING LAST 300. THEN BEGIN AGILITIES OR SKILL
WORK.
110-YARD SPRI NTS
GROUPS REPS RUN TI M E

A 16 16 SECONDS
B 16 18 SECONDS
C 16 20 SECONDS
6(&21'5(67%(7:((1¶6
3 MINUTE REST FOLLOWING LAST 110. THEN BEGIN AGILITIES OR SKILL
WORK.
SKI LL WORK
FOCUS ON IMPROVING YOUR ABILITY TO PERFORM POSITION SPECIFIC
FOOTBALL SKILLS.
BE INTENSE; PERFORM THESE DRILLS AS IF YOU WERE IN A GAME.
PERFORM 1 SKILL, JOG BACK TO THE STARTING LINE, PERFORM NEXT
SKILL, ETC.
PERFORM 3 SETS OF 10 SKILLS.
1-MINUTE REST BETWEEN SETS.
AGI LI TI ES
THERE ARE 3 AGILITY DRILLS. STEELER, NEBRASKA, L DRILL.
DO EACH DRILL TWICE, ONCE FROM RIGHT AND ONCE FROM LEFT.
30 SECONDREST BETWEEN EACH DRILL.
SPEED WORK
MAINTAIN PROPER RUNNING MECHANICS.
IF DRILLS ARE DONE WITH IMPROPER FORM, INCORRECT TECHNIQUES
WILL BE REHEARSED RESULTING IN A LOSS OF SPEED.
2 DRILLS ± )/<,1*¶6$1')/<,1*¶6'25(362)($&+:,7+
SECONDS REST BETWEEN REPS.
2010 SUM M ER CONDI TI ONI NG RUNNI NG PROGRAM
WEEK DATE WORKOUT

1 TUESDAY 5-18 20 MINUTE RUN - DISTANCE ________
1 THURSDAY 5-20 20 MINUTE RUN - DISTANCE ________
1 SATURDAY 5-22 RUN 2 MILES
2 TUESDAY 5-25 6 X 300 ± ALL OUT

REST TIME IS 2 MINUTES BETWEEN SPRINTS
GROUPS A = 52 SEC., GROUP B = 56 SEC., GROUP C = 65
SEC.
REST 3 MINUTES.
SKI LL WORK ± 3 SETS OF 10 SKILLS. 1 MIN. REST
BETWEEN SETS.
AGI LI TI ES ± 3 DRILLS ± EACH DRILL TWICE, ONCE TO
RIGHT AND ONCE TO LEFT. 30 SEC. REST BETWEEN
EACH DRILL.
2 SATURDAY 5-29 RUN 2 MILES

GROUPS A = 52 SEC., GROUP B = 56 SEC., GROUP C = 65
SEC.
REST 3 MINUTES.
SKI LL WORK ± 3 SETS OF 10 SKILLS. 1 MIN. REST
BETWEEN SETS.
AGI LI TI ES ± 3 DRILLS ± EACH DRILL TWICE, ONCE TO
RIGHT AND ONCE TO LEFT. 30 SEC. REST BETWEEN
EACH DRILL.
3 SATURDAY 6-5 RUN 2.5 MILES

WEEK DATE WORKOUT

GROUPS A = 52 SEC., GROUP B = 56 SEC.,
GROUP C = 65 SEC.
REST 3 MINUTES.
SKI LL WORK ± 3 SETS OF 10 SKILLS. 1 MIN. REST BETWEEN
SETS.
AGI LI TI ES ± 3 DRILLS ± EACH DRILL TWICE, ONCE TO RIGHT
AND ONCE TO LEFT. 30 SEC. REST BETWEEN EACH DRILL.
4 THURS. 6-10 20 MINUTE RUN - DISTANCE ________
4 SAT.6-12 RUN 2.5 MILES

GROUP C = 65 SEC.
REST 3 MINUTES.
SETS.
5 SAT. 6-19 RUN 3 MILES

GROUP C = 65 SEC.
REST 3 MINUTES.
SETS.

WEEK DATE WORKOUT

GROUP C = 65 SEC.
REST 3 MINUTES.
SETS.
7 THURS. 7-1 16 X 110 ± 45 SEC. REST BETWEEN EACH

SPRINT.
GROUP A = 16 SEC., B = 18 SEC., C = 20 SEC.
REST 3 MINUTES.
AND ONCE TO LEFT.
30 SEC. REST BETWEEN EACH DRILL
8 TUESDAY 7-6 SPEED WORK ±

)/<,1*¶6± 10 REPS. 30 SECONDS REST
BETWEEN EACH REP.
BETWEEN EACH REP.
SETS.

SPRINT.
REST 3 MINUTES.
AND ONCE TO LEFT.

WEEK DATE WORKOUT

BETWEEN EACH REP.
BETWEEN EACH REP.
SETS.
9 THURS. 7-15 SPRI NT WORKOUT ±

4 X 110
6 X 80
6 X 60
8 X 40
10 X 20
35 SEC. REST BETWEEN SPRINTS
2 MINUTE REST BETWEEN DISTANCES.
9 SAT. 7-17 RUN 3 MILES.

BETWEEN EACH REP.
BETWEEN EACH REP.
SETS.

SPRINT.
REST 3 MINUTES.
AND ONCE TO LEFT.
10 SAT. 7-24 RUN 3 MILES.

WEEK DATE WORKOUT
BETWEEN EACH REP.
BETWEEN EACH REP.
SETS.

4 X 110
6 X 80
6 X 60
8 X 40
10 X 20

BETWEEN EACH REP.
BETWEEN EACH REP.
SETS.

4 X 110
6 X 80
6 X 60
8 X 40
10 X 20
12 SAT. 8-7 16 X 110 ± 45 SEC. REST BETWEEN EACH

SPRINT.
ACHIEVE GOAL OF YOUR GROUP.
WEEK DATE WORKOUT

BETWEEN EACH REP.
BETWEEN EACH REP.
SETS.
13 WED. 8-11 REPORT FOR CAMP!

SPEED DRI LLS

STARTING STANCE
This will teach you how to get into a good starting stance, a necessity for doing most of the drills. This is the
same stance that you use to start the 10 and 40-yard sprints when testing.
1. Place your front foot three to six inches behind the starting line.
2. Place your hand, high on fingertips, opposite your front foot and directly on the starting line, with
your thumb and forefinger parallel to the line.
3. Place your other hand to the hip of the forward leg with your elbow up.
4. Be sure your back foot is 6 to 12 inches behind the heel of the forward foot.
5. Raise your hips slightly above shoulder height and lean forward so the shoulders are slightly ahead
of the starting line.
6. Shift the majority of your body weight onto the front leg and hand.
7. Focus eyes two to three feet in front of starting line.

FORM ST ART S
Purpose: To develop explosive running starts.
Procedure:
1. Forcefully pull back leg forward with a quick long first step.
2. Straighten front leg explosively by extending at ankle, knee, and hip.
3. Forcefully bring elbow of your support arm up and back.
4. Drive hand on the hip straight forward.
5. Move Hips forward.
6. Keep head down, relaxing neck, face, jaw, and hands.
7. Accelerate for 10 yards.
Rest: 20 seconds between each repetition.
Key Points:
1. Stay low coming out of start. Avoid standing straight up.

2. Keep toes pointing straight ahead when driving out. Avoid twisting feet to side.
3. Take first step with back leg.
POSI T I ON ST ART S
Purpose: To deYHORSJRRGDFFHOHUDWLRQIURPWKHSOD\HU¶VRQ-the-field starting stance.
Procedure:
1. Get in your on-the-field starting position stance.

2. On command, explode out of your starting stance for 10 to 15 yards.

ACCEL ERAT I ON DRI L L S
BUI L DUPS
Purpose: To improve acceleration.
Procedure:
1. Set up a 60-yard course with the 40-yard point marked.
2. Start from a standing start into a slow run, concentrating on good running form.
3. Gradually build up speed until you are at full speed at 40 yards.
4. Once full speed is achieved at 40 yards, gradually slow down over the final 20 yards.
Key Points:
1. Do not accelerate too fast or too slow.

2. Gradually build your speed for the entire 40 yards. Doing buildups is like driving a car with a stick
shift. Run the first 10-yards at a slow run, at 10-yards shift gears into a higher speed, at 20-yards go
into a stride, at 30 into a fast stride. You should be reaching full speed at 40-yards. Avoid running
at full speed after 40 yards is reached.
60 yards
S F
t i
a n
r i
t s
40 yards 20 yards h
Constant buildup of speed Slowing

FL Y I NG 10¶S
Purpose: To improve acceleration and stride frequency.
Procedure:

2. Start running at half speed, building speed at each stride for 30 yards. By the time you reach the 30-
yard mark, you should be running at full speed (flying).
3. Continue this full-speed sprinting for 10 more yards.
Rest: 60 to 90 seconds between each repetition.
Key Points:
1. Do not accelerate too fast or too slow. It is like doing a buildup except you should be running full
speed at 30-yards.
2. After sprinting full-speed for 10-yards, slow down gradually.
40 yards
S F
t i
a n
r i
t s
30 yards 10 yards h
Constant buildup of speed Full Sprint

FL Y I NG 20¶S
Procedure:

2. Start running at half-speed. Building speed at each stride so that acceleration is continuos for the first
20-yards.
3. By the time you reach the 30-yard mark, you should be running at full speed (flying).
4. Continue this sprint for 20 more yards.
50 yards
S F
t i
a n
r i
t s
30 yards 20 yards h

FL Y I NG 30¶S
Procedure:
1. Set up a 60-yard course with 30-yard point marked.

2. Start running at half speed, building speed at each stride so that acceleration is continuous for the
first 30-yards.
3. By the time you reach the 30-yard mark, you should be running at full speed (flying) and should
continue this sprint for the remaining 30-yards.
Key Points:
1. Keep the acceleration at a constant rate, do not accelerate too fast or too slow.
60 yards
S F
t i
a n
r i
t s
30 yards 30 yards h

H OL L OW SPRI NT S
Purpose: To improve acceleration.
Procedure:
1. Set up a 100-yard course with every 20-yard point marked.

2. Start running at half speed for the first 20-yards.
3. At the 20-yard point accelerate and sprint at full speed for 20-yards.
4. Slow back to the original half-speed run for 20-yards.
5. Repeat this half-speed and sprint pattern until the course is complete.
Rest: 60-90 seconds between each repetition.
100 yards
S F
t i
a Half Speed Full Speed Half Speed Full Speed Half Speed n
r i
t s
h
0 20 40 60 80 100
40-YARD SPRINTS
Purpose: To develop acceleration and speed.
Procedure:
1. Sprint at full speed past the 40-yard marker, using good sprinting form.
Rest: 60-90 seconds between each repetition.
40 yards
S F
t i
a n
r i
t s
h
0 40
Full Speed
SKI LL WORK
QUARTERBACK SKI LL WORK
1. 3-STEP ANCHOR AND THROW. (RT AND LT)
2. 5-STEP ANCHOR AND THROW. (RT AND LT)
3. 5-STEP HITCH AND THROW. (RT AND LT)
4. 7-STEP HITCH AND THROW. (RT AND LT)
5. 5-STEP DROP, FLUSH OUT OF POCKET TO OUTSIDE AND THROW

ON THE RUN. (RT AND LT)
6. 5-STEP DROP, FLUSH OUT OF POCKET TO OUTSIDE

AND PULL-UP (SET FEET) AND THROW.
(RT AND LT)
7. SPRINT OUT AND THROW ON THE RUN.

(RT AND LT)
8. SPRINT OUT AND PULL UP (SET FEET) AND THROW.

(RT AND LT)
9. NAKED AND THROW ON THE RUN. (RT AND LT)
10. NAKED AND PULL UP (SET FEET) AND THROW.

(R T AND LT)
ALL SKI LLS DONE TO RI GHT AND LEFT.

JOG BACK TO STARTI NG LI NE AFTER COM PLETI NG EACH REP.
PERFORM ALL 10 SKI LLS RI GHT AND LEFT TO COM PLETE 1 SET±
REST 1 M I NUTE.
PERFORM 3 SETS.
RUNNI NG BACK SKI LL WORK
1. CHECK RELEASE, RUN 5-YARD NOD. (RT AND LT)
2. OUTSIDE ZONE COURSE (CHELSEA), RUN FOR

15--YARDS. (RT AND LT)
3. COUNTER (NASHVILLE), RUN FOR 10-YARDS.

(RT AND LT)
4. DRAW (DAYTONA), RUN FOR 30-YARDS. (RT AND LT)
5. ARROW ROUTE ± AIM FOR POINT ON SIDELINE AT 4

YARDS.(RT AND LT)
6. FLAT ROUTE ± 5-YARD SPEED OUT. (RT AND LT)
7. SPRINT OUT BLOCK. (RT AND LT)
8. CHECK RELEASE - SWING ROUTE, BURST UPFIELD 10

YARDS. (RT AND LT)
9. RIP AND LIZ PROTECTION BLOCK ± ATTACK EDGE.

(RT AND LT)
10. WHEEL ROUTE ± 40-YARDS DOWNFIELD.

(R T AND LT)

REST 1 M I NUTE.
PERFORM 3 SETS.
TI GHT END SKI LL WORK
1. ZONE BLOCK ± 5-YARD WADDLE DOWNFIELD. (RT AND LT)
2. SLAM C-GAP, RUN ARROW ± AIM FOR POINT 4²YARDS

ON SIDELINE. (RT AND LT)
3. DRAG ROUTE ± 5-<$5'6'((3,1)52172)/%¶6

(RT AND LT)
4. CORNER ROUTE ± BREAK AT 12, RUN TO 20-YARDS.

(RT AND LT)
5. PASS SET ± KICK SLIDE FOR 5-YARDS. (RT AND LT)
6. FLAT ROUTE ± 5-YARD SPEED OUT. (RT AND LT)
7. CROSS ROUTE ± AIM AT 16-YARDS ON FAR SIDELINE.

(RT AND LT)
8. SPOT ROUTE ± OUTSIDE RELEASE, HOOK OUT AT 8 YDS.

(RT AND LT)
9. BOX ROUTE ± INSIDE RELEASE, CROSS FORMATION

AND SETTLE IN AREA OF OPPOSITE TE. (RT AND LT)
10. SEAM ROUTE ± OUTSIDE RELEASE AND RUN 3-YARDS

OUTSIDE THE HASH UPFIELD FOR 30-YARDS.
(R T AND LT)

REST 1 M I NUTE.
PERFORM 3 SETS.
ON ALL PASS ROUTES, TURN WI TH HANDS I N POSI TI ON TO
SI M ULATE CATCH, TURN AND RUN UPFI ELD 5 YDS.
WI DE RECEI VER SKI LL WORK
1. BUBBLE SCREEN. (RT AND LT)
2. 0 ROUTE ± 6-YARD HITCH. (RT AND LT)
3. 1 ROUTE ± 5-YARD SPEED OUT. (RT AND LT)
4. 2 ROUTE ± 6-YARD SLANT. (RT AND LT)
5. 3 ROUTE ± SPEED OUT, 10-YARDS TO 12-YARDS.

(RT AND LT)
6. 4 ROUTE ± 12-YARD CURL. (RT AND LT)
7. 5 ROUTE ± COMEBACK, 18 BACK TO 15-YARDS.

(RT AND LT)
8. 6 ROUTE ± DIG, 16 YARD IN. (RT AND LT)
9. 8- ROUTE ± POST, 12-YARDS AND BREAK TO POST.

(RT AND LT)
10. 9 ROUTE ± STREAK, SRINT DOWNFIELD FOR 40-YARDS.

(R T AND LT)

REST 1 M I NUTE.
PERFORM 3 SETS.
ON ALL PASS ROUTES, TURN WI TH HANDS I N POSI TI ON TO
SI M ULATE CATCH, TURN AND BURST UPFI ELD FOR 5-YDS.
OFFENSI VE LI NE SKI LL WORK
1. 5-YARD SPRINT OUT OF STANCE. (RT AND LT)
2. PASS SET ± 5-YARDS. (RT AND LT)
3. ZONE BLOCK 5-YARDS. (RT AND LT)
4. PASS SET ± 5-YARDS, SPRINT UPFIELD 5-YDS BEYOND LOS. (RT

AND LT)
5. 10-YARD SPRINT OUT OF STANCE. (RT AND LT)
6. ZONE BLOCK 5-YARDS. (RT AND LT)
7. PASS SET ± 5-YARDS. (RT AND LT)
8. PASS ± SET 5-YARDS, SPRINT UPFIELD 10-YDS BEYOND LOS. (RT

AND LT)
9. PULL ± TURN UP AND RUN DOWNFIELD FOR 10YDS.

(RT AND LT)
10. 40-YARD SPRINT OUT OF STANCE. (R T AND LT)

REST 1 M I NUTE.
PERFORM 3 SETS.
DEFENSI VE LI NE SKI LL WORK
1. 10-YARD TAKEOFF. (RT AND LT)
3. 10-YARD TAKEOFF, REDIRECT OPPOSITE WAY FOR 10- YDS.

(RT AND LT)
4. PASS RUSH ± GET TO QB, PLANT AND SPRINT

DOWNFIELD FOR 10 YDS. (RT AND LT)
5. SLANT, REDIRECT AND SPRINT ± 15 YDS LATERALLY.

(RT AND LT)
6. TAKEOFF ± PLAY DRAW, 10-YARDS. (RT AND LT)
7. TAKEOFF ± BACKSIDE PURSUIT, 20-YARDS.

(RT AND LT)
8. PASS RUSH ± PLAY SCREEN TO OUTSIDE, 10 YDS.

(RT AND LT)
10. TAKEOFF, SAVE TD ± 40 YARDS. (R T AND LT)

REST 1 M I NUTE.
PERFORM 3 SETS.
LI NEBACKER SKI LL WORK
1. 5-YARD LATERAL SLIDE, 5-YARDS UP. (RT AND LT)
2. 5-YARD LATERAL RUN, 5 YARDS UP. (RT AND LT)
3. 12-YARD DROP, 7 YARDS UP. (RT AND LT)
4. 12-YARD DROP, 10 YARDS OUT. (RT AND LT)
5. 12-YARD DROP, 10-YARDS IN. (RT AND LT)
6. 5-YARD LATERAL RUN, DROP 15-YARDS. (RT AND LT)
7. 10-YARD DROP TO FLAT, 5-YARDS UP. (RT AND LT)
8. 10-YARD DROP TO FLAT, 5-YARDS IN. (RT AND LT)
9. 20-YARD SPRINT. (RT AND LT)
10. 40-YARD SPRINT. (R T AND LT)

REST 1 M I NUTE.
PERFORM 3 SETS.
DEFENSI VE BACK SKI LL WORK
1. 5-YARD M DRILL. (RT AND LT)
2. 7-YARD BACKPEDAL, 7-YARDS UP. (RT AND LT)
3. 7-YARD BACKPEDAL, 7 YARDS UP (45 DEGREES).

(RT AND LT)
4. 10-YARD BACKPEDAL, 5-YARDS UP (45 DEGREES).

(RT AND LT)
5. 10-YARD BACKPEDAL, 7-YARDS OUT. (RT AND LT)
6. 10-YARD BACKPEDAL, TURN AND RUN 20-YARDS.

(RT AND LT)
7. 10-YARD BACKPEDAL, BASEBALL TURN AND RUN 10- YARDS.

(RT AND LT)
10. 40-YARD SPRINT. (R T AND LT)

REST 1 M I NUTE.
PERFORM 3 SETS.
AGI LI TY DRI LLS

AGILITY DRILLS
PERFORM ALL 3 AGILITY DRILLS.
DO EACH DRILL TWICE. ONCE GOING TO THE RIGHT AND

ONCE GOING TO THE LEFT.
REST 30 SECONDS BETWEEN EACH REP.

ST EEL ER DRI L L
Purpose: To improve footwork, change of direction, and reaction time.
Procedure:
1. From a three-point stance, straddle the middle line.

2. Sprint to the right line and touch it with your right hand.
3. Push off forcefully and sprint back across the middle line to the left line and touch it with your left hand.
4. Sprint back to the right, finishing at the middle line.
5. Repeat drill and this time start by going to the left.
Key Points:
1. When running to the right always touch the line with your right hand, and touch it with your left hand when running to
the left. This ensures that you will push off with opposite feet.
2. Up to five players can do this drill at the same time and race each other.
3. A player or coach can stand in front and point to the right or left to start the players.
4. Stay low when changing directions.
FACING THIS DIRECTION AT START

STRADDLE LINE
FINISH
TOUCH LINE WITH
LEFT HAND TOUCH LINE WITH
START RIGHT HAND
5 YDS 5 YDS
NEBRASK A DRI L L
Purpose: To improve foot quickness and change of direction.
Procedure:
1. Set up cones five-yards apart as shown in diagram.

2. Start in a three-point stance on the first line; sprint to the first cone and make a right-hand turn.
3. Return to the starting line. Go around the second cone with a left-hand turn.
4. Run to the five-yard line and touch it with your fingers, then backpedal across the starting line to the finish.
5. Repeat drill but switch finish line cone to the left so that you will be making a left-hand turn at first cone and a right-
hand turn around the second cone.
Key Points:
1. Do not knock the cones over.

2. Stay low on the backpedal.
3. Keep feet moving around the cones as quickly as possible while staying low.
touch line with fingers
run
forward
backpedal
5 yds. 5 yds.
run
forward
START FINISH
L DRILL
Purpose: To improve foot quickness and change of direction.
Procedure:
1. Set up cones five-yards apart as shown in diagram.

2. Start in a three-point stance on the first line; sprint to the second cone and touch line with right hand.
3. Return to the starting line (1st cone) and touch line with right hand.
4. Turn and run to second cone, make a right hand turn around cone and sprint to the third cone.
5. Make a left-hand turn around third cone and sprint back to second cone.
6. Make a left-hand turn around second cone and sprint through finish line (first cone).
7. Repeat drill but switch third cone to the left so that you will be reversing the drill. Reverse hands you
touch line with (left this time) on initial portion of the drill.
Key Points:
1. Do not knock the cones over.

2. Stay low through turns.
3. Keep feet moving around the cones as quickly as possible while staying low.
5 yds.
touch line
with fingers
5 yds.
touch line Start

Finish
with fingers
When the third cone is set to right always touch lines with right hand. When third cone is set to the left, always
touch lines with left hand.

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AL BI ON COL L EGE FOOT BAL L

STRENGTH AND CONDI TI ONI NG

CHAM PI ONS ARE M ADE I N THE OFF-

OFF-SEASON CONDI TI ONI NG PROGRAM

2010 M I AA CHAM PI ONS?

2010 NCAA PLAYOFFS?

2010 NATI ONAL CHAM PI ONS?

³ 7+(0$1$77+( TOP OF THE

SUMMER MANUAL CALENDAR

ALBI ON COLLEGE FOOTBALL SUM M ER CONDI TI ONI NG

SUNDAY M ONDAY TUESDAY WEDNESDAY THURSDAY FRI DAY SATURDAY

SUNDAY M ONDAY TUESDAY WEDNESDAY THURSDAY FRI DAY SATURDAY

LI FT SPEED WORK LI FT SPRI NT WORKOUT LI FT RUN 4 M I LES

LI FT Speed Work REPORT FOR CAM P PRACTI CE

LI FTI NG TECHNI QUES

THINGS TO KEEP IN MIND WHEN TRAINING:

2. All workouts should be pursued with a high level of INTENSITY.

3. Perform each exercise with perfect form.

6. Only do the exercises listed in the program. Contact Coach Rundle

1. Grab a barbell with a shoulder-width, overhand grip.

4. Then lower the bar to the starting position.

2. Feet shoulder width apart or closer.

7. Pull your shoulders back.

8. Then lower the bar back to the floor.

1. Pull the bar to the lower chest.

1. Raise your lower legs as far as possible toward the hips.

1. Pull the bar slowly to the shoulders by bending at the elbows.

This completes the triangular base of support.

Your upper body should be parallel to the ground.

Bring the elbow back and up as far as you can go.

Purpose: To strengthen the neck muscles.

1. Flex your head backward as far as you can.

STARTI NG POSI TI ON:

1. Pull the bar down to the base of the neck.

Stand facing a high pulley with a straight,

NAM E: _____________________________________ POSI TI ON: ___________

M ONDAY WEDNESDAY FRI DAY

Exercise Exercise Exercise

DB I ncline 10 x 10 x Glute-Ham 10 x 10 x Close Grip 12 x 12 x 12 x

Lat 12 x 12 x 12x Push Press 12 x 12 x 12 x Bench 10 x 10 x

Seated DB 12 x 12 x 12 x DB Upright 10 x 10 x Tricep 10 x 10 x

DB Lateral 10 x 10 x Bench 12 x 12 x 12 x Tricep 10 x 10 x

E-Z Bar 10 x 10 x DB Bench 10 x 10 x DB Curl 10 x 10 x

Tricep 10 x 10 x 1 Arm DB 10 x 10 x Straight 10 x 10 x

Parallel 12 x 12 x 12 x Seated Row 10 x 10 x Front 12 x 12 x 12 x

Leg Curl 10 x 10 x Straight 10 x 10 x Stiff-leg 10 x 10 x

Neck 10 x Close Grip 10 x 10 x Neck 10 x

Weighted 15 x 15 x 15 x Russian 15 x 15 x 15 x Weighted 15 x 15 x 15 x

NAM E: _____________________________________ POSI TI ON: ___________

M ONDAY WEDNESDAY FRI DAY

Exercise Exercise Exercise

DB I ncline 10 x 10 x Glute-Ham 10 x 10 x Close Grip 12 x 12 x 12 x

Lat 12 x 12 x 12x Push Press 12 x 12 x 12 x Bench 10 x 10 x

Seated DB 12 x 12 x 12 x DB Upright 10 x 10 x Tricep 10 x 10 x

DB Lateral 10 x 10 x Bench 12 x 12 x 12 x Tricep 10 x 10 x

E-Z Bar 10 x 10 x DB Bench 10 x 10 x DB Curl 10 x 10 x

Tricep 10 x 10 x 1 Arm DB 10 x 10 x Straight 10 x 10 x

Parallel 12 x 12 x 12 x Seated Row 10 x 10 x Front 12 x 12 x 12 x

Leg Curl 10 x 10 x Straight 10 x 10 x Stiff-leg 10 x 10 x

Neck 10 x Close Grip 10 x 10 x Neck 10 x

Weighted 15 x 15 x 15 x Russian 15 x 15 x 15 x Weighted 15 x 15 x 15 x

NAM E: _____________________________________ POSI TI ON: ___________

M ONDAY WEDNESDAY FRI DAY

NAM E: ___________________________ POSI TI ON: _

NAM E: ___________________________ POSI TI ON: _

NAM E: ___________________________ POSI TI ON: _

NAM E: ___________________________ POSI TI ON: _

NAM E: ___________________________ POSI TI ON: _

NAM E: ___________________________ POSI TI ON: _

NAM E: ___________________________ POSI TI ON: _

NAM E: ___________________________ POSI TI ON: _