University of Kentucky Football

Strength Training
Operation Win

Dynamic Warm-Up
Purpose: Prepare the body for practice/game
while minimizing the potential for injury
How to incorporate it into your program
Forward Lunge twist
Backward Lunge
Side Lunge
Single Leg RDL
Spiderman
Walking High Knee Pull
Side Shuffles
Carioca

Hamstring Training
Purpose: Speed and Power Development
How to incorporate it into your program
Ball Triple Threat
Hamstring Lowers
1 Leg Hip Extension

Neck Training
Purpose: Protection and Minimize Concussive
Forces
How to incorporate it into your program
Partner Neck Extension and Flexion
 University of Kentucky Football
Strength Training
Operation Win
Program Guidelines For the High School Coach
Balanced Total Body Training
•S Attempt to balance out all pushing exercises with an equal
amount of pulling exercises
Examples: Bench Press - Row
Shoulder Press - Chin Up/Lat Pulldown
Squat - Modified Deadlift
Abdominal Crunch - Back Extension
Incorporate Double Arm/Leg Exercises and Single Arm/Leg
Exercises
S By alternating barbell bench presses with dumbbell bench
presses you are assuring that better development is occurring in
both the right and left side of the body.
Examples: Bench Press - DB Bench Press
Bent Row - DB Row
Squat - 1 Leg Squat or Step Up
Attempt to Have Players In Groups of Three
•S By having players training in groups of three, you can have one
player performing an exercise, one player serving as a spotter,
and one player performing another exercise that does not
require a spotter. This minimizes players just "standing
around".
Examples:
Player 1 Squatting, Player 2 Spotting, Player 3 Performing a
hamstring exercise.
Player 1 Benching, Player 2 Spotting, Player 3 Performing a
chin up.
Teach What You Know and What The Players are Capable of
Learning
•S Do not incorporate an exercise into your program just because a
successful pro or college team is doing it. Make sure you and
the staff have competence in teaching it and that the players you
have are capable of performing it safely!