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Program Organization

Jerry Campbell
Head Football Coach
Victoria Memorial High School
E-Mail Midlineopt@aol.com
Web Site: www.jcfb.com
Cell / 361-571-0463
Vision for the Memorial “Viper’s” Football Program
“To make sure that the football program will be respected as one of the best
football programs in the state”
“Where We Go One, We Go All.”
150 % Effort
“We Are Only As Good As the Last Person so, How Good Will We Be”

The success of our program will be our ability to communicate; and


realize that in order to run a top-notch program will require the input
off all those involved and the willingness to share in the success and
failures, the ups and downs of those who sacrifice the time, and
provide the internal commitment to the future of the “Viper Football”
program.
“Besides Teaching Our Athletes What You Know, Show Them That You
Care”

The Building of an Attitude – Memorial High School


The following information will be the norm for how we establish our football
program and a winning attitude. We must expect from our athletes and from
ourselves the strength from within to be the difference maker.
MENTAL PREPARATION THE UNKOWN INGREDIENT – must win the mental battles.

A T T I T U D E

1 + 20 + 20 + 9 + 20 + 21 + 4 + 5

ATTITUDE and EFFORT IS OUR FOUNDATION FOR SUCCESS – and is the


150% vehicle in which our staff and athletes must ride to make the difference.
The letters in the word ATTITUDE = 100% represent their placement in the
alphabet. We must find away within our program to generate another 50% effort
to be the best. This will come from talking it and demanding the best possible
effort from our coaches and players. Each and everyday that teams take the field,
coaches demand and expect that their team give 100-110% effort. We must
distance our self’s from that in order to make a difference. Our ability to give
150% effort equals the difference maker. Dare to be different. Our success is not
about any one person’s ego and what he wants; it must be what’s best for the
group (Church, family, coaches, players, school, community, etc.).

F orget The Past We must concentrate on what we are going to do


now and in the future.

O ut Work Our Opponent Leave no stones unturned.

C ommitment Be the best – talk it – live it.

U tilize our Abilities Find away to put our athletes in the best position to
succeed.

S eek Personal Bests Must challenge our self's each and everyday to get
better.
If The Dream Is To Become a Reality:

The Building of a Championship Program – the following information should be


talked and expected by all our football coaches. To be the best takes Effort and
Commitment. We all are an extension of each other.

Expect it to Happen – 150% Effort


Talk and think in terms of success – believe it will happen
Ask that our athletes give 150% in what ever they do.
Dream Big – Stay Focused
Develop a plan - Believe in it – Improve it constantly
Analyze and make our plan fit; it must fit our personnel
No one person more important than the team.
Coaches must be able to support each other at all levels.

Develop a Great Learning Environment


We will involve everyone in the community if possible.
Develop players who are dedicated and unselfish, only as good as the last guy.
Sacrifice – Team – Hold the Rope – Stay Focused
Stay in front of the learning curve
If The Dream Is To Become A Reality:

Always Stay Positive


Coaches should always look for good in our players – attitude, performance, work habits,
etc.
Have discipline and be consistent.
Each position coach must get involved in the personal lives of his players.
Make each player on our team understand that they have a role in the success of our
team whether as a starter or as a back up.
Accountability both coaches and players the key ingredient, each person has a piece of
the pie.
If there is something you don’t like about the program then work to make it better.

Have a Great Positive In-Season


This is where we will maintain the edge i.e. classroom, weight room, conditioning, getting
involved with your position players.
Our season must also be determined by the amount of work and sacrifice we develop in
the in-season programs.
Develop great Team Leaders, lead by example.
Maintain Speed – Quickness – Strength – Unity – Mental Toughness.
Main Objectives of the In-Season Football Program

Develop Mental Toughness In Our Athletes.


(Must Win the Mental Battles)
Do all the little things right all the time.
Our athletes must take coaching.
Coaches must demand that our athletes follow our team rules.
Coaches need to go the extra mile to make sure the little things are taken care of.

Physical Strength and Quickness


Weight Room, Classroom – Championships are Made and Maintained here.
Strength and quickness drills must compliment the schemes.

Intensity
Everything is done at a high level of enthusiasm and competitiveness – Push each other and
work at top position skill level.
Never be satisfied.
All out effort - All the time – 150% effort during group and team periods.
Coaches and players must expect more of themselves and players
Main Objectives of the In-Season Football Program

Unity – Coaches and Players


Always “US” and “WE” not “I” and “ME”. Make being on the TEAM the greatest
experience of our athlete’s life.
We are fortunate – God gave us the ability to coach and our athletes the ability to
play.
Hard work together + Unity of Team. Encourage each other to work harder – the
harder we work, the harder it is to surrender. Remember, if you don’t invest very much
then losing doesn’t hurt very much, this applies to both players and coaches.
Players want coaches that care about them, become apart of your position players
lives.

The Difference Between Us and Them


We do work harder – 100% them / 150% us.
Discipline.
Never walk on the practice field, don’t be the one we must wait on.
With hard work we can accomplish it – it will be done. Football is no sport for a lazy
coach or athlete.
We will sweat the small stuff. The little things we do will make us champions.
Our success – Our attitude – Our work habits. These are the choices we make.
CHOOSE SUCCESS!
Football Starts in the Classroom!!

Educational, and Coaching Philosophies

One thing can be said: “You can take football from me, but you can never take
my education away”.

The talk of getting an education will always take precedence over athletics.
I believe that athletics and academics can and should work hand in hand.
Establishing discipline in any program starts in the classroom. There is no
reason that we should not strive to be champions in the classroom, as well
as champions on the playing field. Discipline in the classroom means
discipline on the playing field.

It is very important to see athletics as a part of the total educational


program. It should both compliment and contribute to the overall
educational and athletic process. For many student athletes it is the most
effective climate for learning the invaluable lessons of personal integrity,
determination, self-confidence, and proper mental attitude (discipline
starts in the classroom). Individual and group responsibilities along with
the desire to achieve high goals will be the basic objectives of our athletic
programs.
What You Can Expect From the Head Coach and
Boys Athletic Coordinator

To be accountable for all actions. When we win it will be because of our assistant coaches and
players. If we lose it will be because of the Head Football Coach, but I will make necessary
changes to the program if needed.

To deal with all coaching situations with honor and integrity. If we as coaches need to discuss
potential problems and or disagreements it will be behind closed doors, and to let you know
privately when you have been derelict of duties and publicly to promote your successes.

To run an organized program so that we will be able to function efficiently. I want our coaches
coaching our athletes, becoming apart of their lives and to be someone they can trust first and
foremost.

To maintain an atmosphere that is conducive to work.


To listen to your suggestions.
To give you ownership, responsibility and authority.
To work and provide leadership to win.
To treat you like a man with dignity and respect.
To be totally concerned about you and your family, regardless of what problems confront you.
To be very loyal to you and do everything a head coach can do to help you grow professionally.
To sell you to our administration, players, community, and other coaches.
To let you coach on the field within your personality.
Expectations Of Our Assistant Coaches

“A good coach makes better players out of border line athletes and often makes good
players out of mediocre ones. A good coach emphasizes their abilities – enables them to
make the most of their god given talents – gives them the best chance for success by
putting the right player in the right place.”
Robert Zuppke

To be the very best classroom teacher, and on the field coach that you can be. Make sure that
you stay on top of your department heads expectations also; this means lesson plans, etc.

Never use profanity around our athletes and never allow our players to.

Never use tobacco around school, field house, practice fields; this means coaches and players.
We have a Tobacco free campus, No Tobacco In The Field House!

It is the athlete’s responsibility to please the coach and not the coach’s place to please the
players. Our job as coaches is to run a top-flight program that will eventually lead to continued
success. As coaches we have an obligation to run a disciplined program that will be successful
in the long run. To do anything else is unfair to the coaches and athletes who want to win. Don’t
worry about what your fellow coaches are doing. Just do your job and do it well. When hanging
out around the field house and our kids are in the locker room and you find yourself with nothing
to do please go and visit with our players. This will be expected
Expectations Of Our Assistant Coaches
Don’t allow anything to lie around the athletic area, which includes the locker room, and
weight room and dome areas. Our Strength Coach as well as our assistant coaches will
be responsible for the up keep of the weight room. All coaches please pitch in to help in
keeping the field house clean.

If you have an assignment that requires you to supervise the locker room, dome, and
weight room areas please make sure our athletes keep it clean and they are picking up
after themselves.

Don’t run off right after practice, pitch in there’s always something to do, check in with the
coordinators or head coach before leaving.

Don’t expect anything less than perfection in every aspect of the football program.

Don’t leave the locker rooms unsupervised when our athletes are still inside.

Don’t keep score; coaches must take pride in their assigned responsibilities.

Coaches will be expected to be on time for all staff meetings and practices, unless you
have notified the head coach of a problem. Follow the fifteen-minute rule, if we expect
our athletes to follow this rule then we as coaches need to follow it also.

To be a positive role model.


Expectations Of Our Assistant Coaches
To do everything you can do to develop a winning attitude.

To study and work hard to make yourself a great coach. Educational growth is a must for
any coach in order to maintain, sustain and develop new innovative ways of coaching, new
teaching techniques, and better ways to improve teaching.

To be professional in attitude, responses, work and personal appearance.


Never involve your spouse in the coaching situation in a negative manner.

To be sincerely interested in the success of our players and other members of the coaching
staff.

Never give up on a player. He can always change and likely will if given the chance by you.
To be positive and never doubt that we will be successful.

To be loyal to the program. If you have problems with the head coach or any of our other
coaches please keep your comments in house they don’t belong out in the community.

To be creative and have the ability to think on your own and apply gained knowledge of the
game. Please don’t wait to be told what to do.

To be on the same page with each other (offense, defense) when taking the practice or
game field. Never take your disagreements to practice.
Expectations Of Our Assistant Coaches

Don’t get complacent as the season goes on. Don’t let the little things slide in the discipline
of our players; this will lead to bad habits.

Have a plan for everything. Be organized.

Do not choose favorites. Work with every player on the squad.

If you are going to leave campus or be absent from assigned duties please check in with the
appropriate staff member in charge of teachers.

When taking the field know where you belong, be waiting for your players, don’t have
players waiting on you.

Utilize instruction time before and after practice. As a rule of thumb use the “15 minute
rule” if I arrive 15 minutes before the scheduled meeting time then I’m on time; if I arrive 10
minutes early I’m 5 minutes late; if I arrive 5 minutes early then I’m 10 minutes late; and if I
arrive on the scheduled time then my players are waiting for you.
Have something to say after each effort. Remember, this is coaching and “don’t coach out
of frustration.” Don’t just tell an athlete what he is doing wrong, show him how to correct it;
this builds credibility.
Expectations Of Our Assistant Coaches
Stay alert for players with injuries or heat problems. Refer to trainer.

Strive to make your group the best on the field, take pride in your work.

Do not experiment with drills during practice, have your work thought out, and make sure it
fits the scheme.

Always strive to improve your individual position technique that you are teaching your
athletes.

Never lose your poise or confidence, coach those things that you know how to fix.

As a position coach, expect to be talked to if something avoidable goes wrong.


Our practices must be organized; talk in meetings not on the field, repetition is the most
important key, repetition instills learning. Don’t hold clinics on the field.

Players must perform on the practice field with a since of urgency, hustle is the key
ingredient.

Pay strict attention to the scheduled time segments. Wear a watch to practice, take a
whistle to the practice field and don’t forget your practice schedule.

Don’t relax during any segment. All segments are very important, or they would not be
included.
Expectations Of Our Assistant Coaches

Gain the respect from your players, don’t demand respect, you must earn it.

Coach our players all year long, “talk football”. Encourage them to “hang around the
field house”, to work on a position specialty skill, and to work in the weight room.

Talk the importance of classroom demeanor, doing well in class, staying current on all
classroom assignments and homework. Character in the classroom is key.

If you get tired pray for strength, because as a staff we are only as strong as our weakest
link.

Coaches will be asked to make thorough preparation for carrying out their responsibilities
at each and every practice session, off-season and in-season events. Coaches will be
asked to personally assume the responsibility for preparing any necessary charts and drill
situations to accomplish smoothly and efficiently the teaching expected of him on and off
the field.

Always be optimistic. The glass is half full.


What We As Coaches Will Expect From Our Athletes
A. Behavior Expectations of Our Student Athlete’s

Accept and understand the seriousness of their responsibility, their commitment to


success and the privilege of representing their school and their community.

Live up to the standards of sportsmanship established by the school administration


and the Districts athletic code of conduct.

Learn the rules of the game thoroughly and discuss them with parents, fans,
fellow students and elementary students. This will assist both them and you in
the achievement of a better understanding and appreciation of the game.

Treat opponents the way you would like to be treated, as a guest or friend. Who
better than you to understand all the hard work and team effort that is required of
your sport?

Wish opponents good luck before the game and congratulate them in a
courteous manner following either victory or defeat.

Respect the integrity and judgment of game officials. The officials are doing their best
to help promote you and your sport. Treating them with respect, even if you disagree
with their judgment, will only make a positive impression of you and your team in the
eyes of the officials and all the people at the event.
What We As Coaches Will Expect From Our Athletes

Always use Yes Sir, Yes Ma’am; No Sir, No Ma’am.

Position coaches will be responsible for teaching his position players how to play
hard between the whistle and how to act between plays. Absolutely no trash talking!!!

To give their very best effort towards receiving a quality education.

Do the right thing; make good decisions that won’t affect them, their families and or the
football program in a negative way.

Always give their best effort for the team, teammates, and themselves.

To treat all teachers with full respect or to treat others the way you want to be treated.

To be an athlete of Character.

Abide by team and school rules. Must stay clean-shaven.

Sacrifice for the team, each individual is only as good as the team.

Be the best person that they can be, be a role model for others.
Discipline Consequences in Season and During Athletic
Periods

Each position coach must pay attention to his position players if any of these infractions occur
and if so be responsible for taking appropriate action to insure it doesn’t happen again.
Late for practice or class – Quality time with coach
Skipping class during athletic period, off-season – Quality time with coach
Not wearing proper issued clothing – Quality time with coach
Not shaving - Quality time with coach.
Leaving locker unlocked – Quality time with coach.
Inappropriate language – Quality time with coach
Losing equipment – Quality time with coach and cost of replacing equipment.
Leaving equipment out on the floor – Quality time with coach.

Punishment Running After Practice

For each offense a “Dirty 300” will be given a player after practice. The commitment coaches
or position coach will be responsible for punishment running after practice. Definition of a “Dirty
300”.
100-yard forward sprint.
100-yard back pedal.
100-yard Bear Crawl.
When performing the bear crawl the athlete’s knee should not touch the ground, if a knee
touches then the athlete will start the “Dirty 300” over again.
Approach to Practice Sessions

Nothing is more important to the success of our football program than the time we spend on
the practice field. The important thing is how we utilize this time. The time we spend
preparing for practice is as important as the actual time we spend on the field. The only way
we can determine whether our practices are organized or not is by what we accomplish on
the field during our allotted time. Whether we win or lose on Friday night is determined how
we practiced during the week. In other words we’ll play like we practice. “Must Practice
Like Champions.”

During pre-season practices, we must get our team fundamentally sound. We must attempt
to prepare our self’s to play a game the week prior to the opening season. Compile a “must
list” and make certain every situation is covered on it. Both Offensive and Defensive
coordinators must conduct a game like scrimmage and do not conclude it until every situation
that might arise during the season is covered prior to our first scrimmage.
Practice Philosophy and Guidelines for Coaches
The 150% Factor
Utilization of practice time is of utmost importance. We must have practice segments
organized to the minute. Each segment will last 5 minutes but not longer than 10 minutes in
duration. Each segment should be coached to its fullest potential and once the period is over
then we must proceed to the next period, no exceptions. By sticking to this routine, it forces
us to coach hard and to near game like situation. Coaches must stay aware of the time and
practice segment we are in.

Coaches are to get as much “talking” done as possible before going onto the field. We do
not want to slow down the tempo of practice. Enthusiasm is a vital role in a good practice.
By standing around and “talking” to our players will sometimes slow down their intensity.
Players need to know that when they step onto the grass they must be a 150% player as well
as the coach being a 150% coach to his players. Our practices should be sharp,
enthusiastic, with lots of hustle. This can only be possible if we have
“A Unified Coaching Staff” which means all our coaches involved in the football program
demanding the same style of play. Be Positive … Coach up and make our players the best
that they can be, each player should be made to feel important to the overall success of the
program.

As a staff we must stress to our players the importance of a great work ethic. If our opponent
runs 10 – 100 yard sprints then we must run 10 better. It is my belief as the Head Football
Coach is that if we are going to change the attitude of our players then we must change the
attitude and expectations of our self’s as coaches for what it takes to win and go the distance.
The little Things Make The Difference, I Will Never Compromise My Beliefs, and Our
Expectations of a Quality Practice (150% effort).
Practice and Development Considerations

The following information is basic practice and drill considerations each coach will be asked to
remember when installing and developing their position players. The following information must
be adhered to when taking the practice field and preparing our football team for a championship
run. We have an eight-hour rule under U.I.L. for allocated practice time during the week.

Give each player a chance to succeed and be positive. We’re only as good as the last
guy; so how good will our players be? How important will you make each player feel in
relationship to the success of our football program?

Push players to their full maximum effort during individual, group and team periods.
When not installing techniques and introducing schemes make your “Drill Atmosphere” as
near game like as possible.

Teach at the top position skill level in your group don’t coach down.

Correct all techniques and assignment errors immediately. When working in group
settings and or team make sure we all take notice of our position players the little aspects
of technique and correct them if needed.

Maintain positive discipline – control the desired results – stress execution.

Teach high percentage repetitions with low group discussion, repetition develops position
skills.
Skills are perfected by “Repetition”.
Practice and Development Considerations

Skills are perfected by “Repetition” – move players fast through drills, use the 150%
factor for developing our players.

Begin new practice periods as fast as possible; keep an eye on the segment clocks.

Must be able to coach first key reactions to our position players and make this
important. This is where the stimulus response works.

Teach the easiest way to complete your desired results for positions drills – repetition
continues to be the key.

As a position coach stress basic skill techniques, the game is secondary. The
coordinators will provide the direction for scheme.

Instill in our athletes a positive work ethic built around the 150% factor and giving all
they have during our scheduled practice periods. We will play like we practice.

Be persistent in demanding that techniques are performed correctly. As an example if


you are responsible for coaching defensive backs than on any given snap all your
position athletes should be observed and corrected. This is called coaching on the run.
Practice and Development Considerations
Coach at near game like player reaction as possible.

Plan and only use drills that relate to specific position assignments that the coordinators
will use. Check your practice schedules before taking the field.

End practice segments on the whistle – start new drill as soon as possible. No standing
around. Each coach will be required to take a whistle to practice.

Coordinators have practice schedules ready and available prior to practice. Coaches
must check with coordinators for practice schedules before taking the field.

When working with other groups (example OL vs DL) get your group ready quickly – do
not wait for the other group – reps are the most important thing.
Be sure to set your equipment up prior to the first period on the segment clock starts.

Recognize fatigue and be ready to adjust your drills accordingly.

Your position players should be encouraged to drink water when needed, don’t deny a
player if water is asked for.

The most important thing to remember as a coach in our football program; your
coaching image can change the football life of your position players. Get involved
with your players and be concerned about their personal lives.
General Coaching Axioms
Each and every coach in our program has an obligation to push his athletes in order to achieve
things they never thought possible (In-Season, Off-season, Classroom, Weight room). An athlete
and or coach can become whatever he thinks he can be, but he must be willing to pay the price
with effort and dedication. Not everyone can be a coach and or player. One must pay the price
to be apart of a successful football program. Any organization that is easy to be a member of
generally isn’t worth being apart of.

Dress for Success During The Season


And The Off – Season.
Dress neatly at all times, especially when meeting parents, administrators, attending professional
clinic (coaching school) etc. Please wear practice and game clothes that have been issued and
represent your particular campus. When attending any clinic and especially coaching school, long
pants will be worn.

Chain Of Command
I’m not impressed with the title of head coach, but grateful to have the opportunity to be the head
coach in Victoria. Everyone on our staff will be made to feel that his voice and opinion matters.
However, someone has to have the final say. As the head coach I will take all blame for lack of
success, but willing to make the necessary changes to insure future success. If the football
program develops a problem and you, as the position coach can’t solve it, bring it to the head
coach and give me your recommendations for a positive solution.
Football Staff Office Hours

The basic rule is to work long enough, to get the job done. Should not get caught up in busy
work, coaches’ need time to themselves and for their families during the season and off-
season, but understand this is a 5-A football program that must raise its standards of
expectations of our self’s as coaches and as athletes to get the job done no matter what the
hours are. A coach needs to be flexible, but understand that this is not an 8 to 5 job, but a
profession. Do what it takes to get the job down; don’t shortchange the other coaches and or
our players. Please have all notable changes to defense and offensive schemes, practice
schedules, weight room, week-end duties, coaches assignments, staff meeting times and
responsibilities discussed with Head Football Coach prior to any changes being made.
Because I like to be at the office does not mean you or the other coaches have to be there at
the same time. When our work is finished it is time to go home. Our assistant coaches’
departure from school during the football season will be left up to our coordinators unless I as
the head coach have appointed coaches for a specific assignment. I will ask that all coaches
pitch in to make sure all responsibilities have been completed on game night and that the
dressing rooms are always supervised, no coach should be excused until the last player has left
and the laundry and any other duties have been completed.
Hard Work
While the head coach’s time is not more valuable than yours, neither is yours more valuable
then mine. Be prompt in completing all your assigned duties and be prepared to discuss
duties performed. Be a self-starter and make a personal commitment to excellence. Get the
job done regardless of the hours involved. If you love your job, you will never count the hours.
Accept responsibilities, accept duties, make personal sacrifices, improve your knowledge of
football, and constantly strive to exhibit to your players your commitment to the program and to
them.

Loyalty
Loyalty to the program is a prime ingredient for success. If the program is going to be loyal to
you then you must be loyal to the head football coach, school, administration, team, fellow
coaches, and our athletes.. You must be willing to listen and change if necessary and to
except suggestions that the head coach makes according to schemes and or personnel
changes if the staff is going to be successful. You must defend and hold each other up at all
times this means the head coach as well. Never discuss anything but good qualities about the
staff and the program. Loyalty is a two way street.

Unity
Our staff can’t be split between offense and defensive staffs. No-second guessing. It must be
understood that we will win together and or lose together. All disagreements and problems
should be handled in private. If there is a disagreement don’t take it into the community and or
onto the field; parents and kids pick up on this fast.
Staff Expectations and Relationships
There is only one Head Football Coach and I will count on each coach to take full responsibility
for his assigned duties and to up hold the integrity of the program and its philosophies.

As a staff we must be prompt for all staff meetings and practice sessions. All meetings and
practice sessions are mandatory and if for some reason you can’t be at a scheduled meeting or
practice please notify Coach Campbell. Make sure you check with head coach and or
coordinators for staff meetings and our schedule chances to our daily routines.

Philosophies and agreed upon offense, defense and kicking game procedures must be
presented to the Head Coach before changing.

As the head coach, coordinators should please present all game plans prior to the first Monday
meeting with players during the season. Due to past experiences it must be pointed out that as a
coach and staff if we go out into the community that we don’t draw any undo attention to our
program in a negative way.

Assistant coaches will be held accountable for their position players and coaching styles. No
bad language in the program. No negative trash talking during games and or practices once the
whistle has blown. Position coaches will be accountable for the whereabouts of their position
players if missing from practice or games. If a position coach is missing a player a phone call
should be made immediately to see if the player is at home, etc. We must teach our athletes
how to play with action not words.

If any negative situation occurs during a game such as a fight between our athletes and
opposing team both the head coach and coordinators will be the only coaches to enter the field
and attempt to stop our players from escalating the situation. The rest of the staff will be asked
to make sure all other athletes remain on the sideline.
Hydration

Coaches please make sure when we prepare our practice plans that we allocate time for water
breaks. No athlete should be denied if he feels that he needs water. Our trainer will make
sure that his staff has stationed enough water around the practice and playing field that no
disruption in practice should occur. Athletes need to drink throughout the day (water, sports
drinks, fruit juice, and non-caffeine drinks). Should drink at least 16 oz of fluids, 2 hours before
practice or games. Drink another 8 oz’s of water, 15 minutes before practice or games to
ensure proper hydration. Drink to fully replace sweat loss during exercise. Water will be
readily available at all practices. Our student athletes will be encouraged to get water
whenever they feel the need.

Memorial Staff Meetings


It is always important that all coaches be at scheduled meetings on time, if there’s going to be a
problem let the Head Coach and or Coordinators know. Please follow the 15-minute rule. It will
be the responsibility of our assistant coaches to check in each day with coordinators for staff
meetings and or any possible changes to schedules.

Opponent’s Propaganda Board - Locker Room


Our JV coaches will be responsible for our propaganda board located in the blue room during
the season. This board will be done over the weekend and ready for our players when they
return on Monday. Locate newspaper articles and any computer-generated information located
on the web.
Theme of the Week Senior Campus – Hall Board

We will have a theme of the week bulletin board; location for this board is located outside the
training room. The theme of the week will be rotated weekly and maintained by the coaching
staff, with each coach assigned a topic. The theme of the week will last through the entire
season and on into the play-offs if applicable. The information provided below is the assigned
theme of the week topics. Each week’s topic should be posted no later than Sunday evening.

Week Topic
One Hydration Trainers
Two Character Coach Stewart
Three Leadership Coach McCarter
Four Commitment Coach Lupo
Five Attitude Coach Eblen
Six Pride Coach Campbell
Seven Excellence Coach Barnett
Eight Integrity Coach K. Barnett
Nine Effort Coach Newman
Ten Adversity Coach Rojas
Eleven Winning Coach Williams
Commitment Coaches

Each week we will assign coaches to take care of the week’s needs. These assignments
will be on a rotating bases or a permanent one depending upon our philosophy. Some of
these things are:

Take care of all conduct running for tardies, missed workouts, meetings, etc.

Inspect dressing room before and after workouts.

Pick-up and start laundry for Varsity, JV and sophomore teams after evening workouts;
report next morning to put clothes in dryer.

Any other duties that may be assigned by the head coach.

Make sure all doors leading to locker rooms are locked after athletic period and after
practice.

Make sure all doors leading to the showers from varsity locker room are locked.

Check facility and make sure outside doors are locked when leaving for the evening.
Laundry, Locker Room, and Extra Punishment Runs

Each week and on a rotating basis our commitment coaches will be responsible for laundry,
locker room and discipline running (position coach) after practice. At the conclusion of each
evenings practice, players will turn in their under clothes for laundry by placing them in their
assigned laundry strap. Players will retrieve their laundry straps prior to the start of athletic
period the following day. All laundry straps will be assigned by laundry bin. Coach Escalona
will be responsible for equipment left out on the floor and to make sure all lockers have been
locked when our athletes leave the locker room for practice during the season. If equipment
is left out and our a locker is left open he then will provide coaches responsible for Quality
Time with their names.
Dressing Room Supervision

When our athletes enter and leave the field house they should do so through the back doors
of the locker room. Coach Major, Coach Eblen meet and greet at the back doors before
practice and before athletic periods. Coach Major and Coach Eblen supervise back door
before athletic period and Coach Taylor and McCarter after athletic period.

All coaches upon the completion of practice and assigned duties will be expected to be in the
dressing room. Coach Barnett will monitor all dressing room responsibilities. If not a
commitment coach during the week please be apart of walking through the locker room to visit
with our players. If players leave any of their football equipment on the floor or lockers left
open then this will constitute a “Dirty 300”.

It will be left up to the coach Escalona to lock up both JV and Varsity locker rooms once our
athletes have left and cleared out for practice. Coach Escalona will also be responsible for
checking to see if our athletes have locked their lockers, Coach Escalona will present those
names of athletes to Coach Campbell who have left equipment out and who have left their
lockers unlocked.

Coach Boehm, Coach Perez, and Coach Williams will be responsible for supervising the JV
locker room. Coach Barnett, Coach Stewart, Coach Newman, and Coach Rojas will be
responsible for supervising the Varsity locker room during athletic period.
Coach Hackey will assign duties for his coaching staff for the supervision for the Stroman
campus.
Game Week Schedule and Preparations

Monday – 2 hrs. 35 minutes


Coaching staff (Sr. and Stroman) meets at 6:30 a.m. on senior campus.
Athletes report and ready to go by 7:30 a.m.
Athletic period hand out scouting reports, helmet stickers, watch film
Practice begins 4:15 pm, ends 6:15
24 Periods of practice.
Conditioning at 6:05 periods 23 & 24

Tuesday – 2 hrs 35 minutes


Athletes report and ready to go by 8:05 a.m
7:30 Weights, 8:00 a.m. Kicking Game
Practice begins 4:15 pm, ends 6:15
24 Periods of practice.
Conditioning at 6:05 periods 23 & 24

Wednesday – 2 hrs. 35 minutes


Athletes report and ready to go by 7:15 a.m
7:30 Individual time with position coaches.
8:35 a.m. E.O.P.
Practice begins 4:15 pm, ends 5:30
Game Week Schedule and Preparations

Thursday – Athletic Period Only

Athletes report and ready to play the game by 7:30 a.m.


Release athletes for shower at 8:40 a.m.
Varsity Staff travel and coach sophomore game when out of town.
1st period JV coaches prepare for JV game.

Friday – Athletic Period Only

Athletes report and ready to meet by 8:05 a.m.


Team Goals meeting.
F.C.A. 20 minutes
Handout game uniforms Varsity.
If away game, pack bags, position coaches confirm player’s bag is OK and all personal
equipment is inside.
Home games players will be provided with a spaghetti dinner by our booster club.
Saturday
All coaches report 7:00 a.m.
7:00 Review goal chart, grade film.
Injured players to trainer if applicable by 8:30.
9:30 Players report weight room, Coach Perez, Coach Boehm, and Coach Walker will
supervise lift and running.
9:30 Coach Brownson and Coach Barefield assisted by Intermediate school coaches
will present scouting report to varsity coaches.
All Senior campus offense and defensive coaches assist in game planning and film
review
11:00 Weekly game award stickers.
11:15 Position Meetings
12:00 Release players
12:15 Lunch provided by Booster club.
Before leaving have all goal boards, opponent board, and motivational board
completed.

Sunday P.M.
Sunday report 1:30 after church and finish up scouting reports and game plan till done.
Coordinators present potential game strategies to Head Coach for up coming week.
Run off all scouting reports offense, defense and kicking game and have them ready to hand
out on Monday mornings during athletic period.
Freshman coaches meet on Senior campus to break down and grade freshman game film
and assist where needed.
Coaches will be excused by coordinators at the completion of the day.
Weekend Duties In-Season

Film cut-ups done.


Opponent’s Bulletin board done, see commitment coach section.
All goal boards completed by offense and defensive coordinators.
Game statistics done and completed by Coach Hackney and Coach Walker.
Tackle charts done and updated.
Scout teams; offense, defense and kicking game cards completed.
Defensive Data Input for computer printouts done.
Offensive Data both self-scout and opponent input completed.
Scouting reports all coaches.
Grade Friday night film – all varsity positions on Saturday morning, report 7:00 am.
Game day Responsibility Check List

Pre-game meals (collect money) Coach .


Transportation.
Issue Uniforms and equipment.
Clean visitor’s dressing room.
Ice down drinks.
Film exchange. (Coach Eblen)
Equipment kit for repairs.
Clean referees locker room, cokes.
Practice balls for game.
Game balls for officials.
Official game time.
Field organization, coaches designated field positions for individual warm-up.
Kicking tees and net.
Head sets.
Video equipment Coach Escalona.
Ball boys. Coach Johnson
Coach Eller, Coach Hector Reyes, Coach Oscar Reyes, Coach Firova Vipers Den.
Clean towels.
Towels for wet balls.
Player supervision – all coaches.
Call sheets – Coach Taylor and Coach McCarter.
Express any trick or unusual plays with officials – Coach Campbell.
Varsity Home Game Routines

Our Booster club will provide spaghetti as a pre-game meal for our players and coaches.
Players will be charged $1.00 for their meal. Coaches please lend a helping hand to our
booster club when serving pre-game meal.
4:00 Pre-game meal.
5:00 Players Report For Taping
5:20 Coaches meet with position players
6:17 Quarterback’s and Receiver’s Early Warm-up
a. CYFL follows players to field.
6:27 Throw 300-500-800-900 Passes
6:32 Special Teams Warm-up
6:44 All others to the field
6:47 Pre-Game Stretch Team
6:52 Individual Position Warm-up
6:57 Offense / Defense Play Polish
7:02 X-Pt. – Field Goal
7:07 Return To Locker
7:15 Coin Toss
7:22 Return To Field
7:25 National Anthem
7:30 Beat McAllen Memorial
Whenever we have a home game our varsity players will be allowed to ask their favorite
teacher to wear their away game jersey. Coach Barnett and Coach Eblen will be
responsible for handing out and collecting game jerseys and game pants.
Coach
McCarter
Pre - Game Warm UpCoach
Campbell

DT's End Zone OL

Coach
Stewart
ILB's
Rec's Coach
Newman

QB's
Coach Home
Eblen Coach
DB's Taylor
Coach
Rojas

Coach
Coach Viper's RB's Major
Barnett

The following
Visitor information shall be
used as our position
pre-game warm up
areas.
Pre – Game Stretch

Players should
be lined up
underneath the
goal post and in
their 6 lines by
6:44 - Players will
stretch at 6:45
Vistors Row 6
Row 1
Row 3 Jeff Moehrig Home
Chase Luhn Row 2 Willie Garley
Caleb Urban Row 4
Row 5
Seth Michaelis
Andre Eagles
Captains
Row 1 - Who works harder? (Response) = No One

Row 2 - Who are we? (Response) = Vipers

Row 3 - Where we go one (Response = We Go All

Row 4 - Whos house? (Response) = Our House

Row 5 - What do we do? (Response) = Hit

Row 6 - Vipers what time is it (response) = Its Time To Get It On


Pre - Game Kicking Warm-up

Punt Kick-Off
Returners End Zone Returners

Coach Lupo Short Coach Rojas


Snappers
Coach Campbell
Holders
Coach Campbell

FG / Ex PT.
Kickers

Home
Long Snappers

Coach Bruton
Punter Punter Kick-Off

Coach Moose

The following
Visitor information shall be
used as our position
pre-game warm up
areas.
Things that must take place during half time:
Players must be given time to rest.
All injury and equipment problems taken care of.
Staff must analyze the first half and make plans for the second half.
Players must be re-motivated to play the final and most important part of the game.
Halftime divided into four periods:
First period (four minutes).
Staff meetings.
Team rest.
Injury and equipment care.
Second period (four minutes).
Offense and Defensive position coaches meet with assigned groups.
Third period Offense and defensive Coordinators meet with their entire offense or
defensive squads. (Four minutes).
Fourth period (four minutes)
Head coach meets with both offense and defense as a team.
Return to field for warm-up.
In order to stay on schedule at half time Coach Perez will keep coaches informed about
remaining clock time and when we should return to the field for our second half play.
Period One – Half Time Organization
The first period is a critical one for the staff. At this time you should be involved in an analysis of what has taken place
during the first half and deciding what your plan of attack will be for the second half. The information that you should
consider includes:
Offensively
Fronts by down and distance.
Secondary by down, distance, and formation.
Short yardage and goal line defenses – stunts.
Your play selection by success and failure.
Defensively
Plays by formation.
Plays by down and distance.
Pass routes.
Your defensive calls by down and distance.
Kicking Game
Has there been any assignment breakdown in any phase of the kicking game.
Is the fake punt possible?
How is the kick-off coverage and punt coverage?
Should you punt, block or return, etc.
General
Personnel adjustments because of injuries or other reasons.
Any possible playing conditions such as wind, rain, and so on, affecting the play.
Period Two – Half Time Organization
The second period of our halftime is for each coach to meet with the players of his position. During this
period, you hope to do two things. First, you quiz your players as to what is happening to them on the
field. Our staff should be made to feel that it is extremely important to have open communication with
their players. Many times you will find that one of your players will come up with information that turns
out to be very helpful the second half. Also, the coach needs to know, for instance, if a receiver can
beat a corner on an out route or a streak, or if an offensive lineman can reach a down defender on
outside plays.

Period Three – Half Time Organization


As soon as each position coach has met with his players, both the offense and defense meet with their
coordinators to tie the schemes together. You should allow 4 to 5 minutes for this period.

Period Four – Half Time Organization


With about 8 minutes remaining the person in charge of keeping time will give a 5-minute warning. At
this time your coaches with press box responsibilities and your team captains should leave the locker
room for the field. The head coach will take control at this point and the offense and defense join
together for final instructions. It is the job of the head coach to finalize all strategy and goals and to
motivate the squad for the second
half. This time period lasts usually not more than 3 to 4 minutes. The team then departs for the second
half.
Bus Assignments and Routines for Away Games

When traveling out of town our coordinators will be responsible for taking roll of players and
coaches assigned to their buses when leaving for and returning from away games. The
defense will always be assigned bus number one. Our buses will not pull out of the parking
lot until both coordinators have notified the head coach that all their athletes are loaded onto
their assigned buses.

Position coaches will help in loading the buses and to make sure all necessary equipment
has been placed on the buses. Due to the amount of equipment needed for an away game
by our trainers please lend a helping hand and assist our trainer and his staff.
Coach Boehm and Coach Perez will be responsible for handing out sack lunches to our
athletes when scheduled, sack lunches will be provided by subway sandwiches. Please
make sure our athletes take only one sack lunch.

When on the road Uncle Mutts will provide our post game meal. This is an important time to
make sure our visiting locker room has been left the way it was found. All position coaches
will lend a helping hand to make sure this is done. Coach Boehm and Coach Perez will
supervise our athletes outside as they get their plates. Once we have finished eating it will
be the responsibility of all our coaches to help patrol the eating area and that all plates have
been thrown into trash cans (leave the eating area clean).
Coach Newman will return from all away games with Coach Hackney in order to get our
game film duped and ready.
Video Duties and Responsibilities

Coach Newman will be in charge of our video program and the duplication of game
film as well as practice video. The following coaches will assist Coach Newman
Coach Jupe video editing – Crain
Coach Fanelli video editing – Howell
Coach Alvarado game night video both tight and wide cameras.
Coach Boehm will be responsible for End Zone camera.
Coach Escalona will assist with pre and post-game video and headphone
procedures.
Coach Eblen will call and make video exchange arrangements with opponents.
Coach Boehm and Coach Perez will make necessary video exchange on
Saturdays.
Procedures for Saturday morning preparations will be to have ready by 7:00 am for
Coach Taylor and Coach McCarter one Tight, Wide, and End Zone copies. All
storing and checkerboard tapes shall be done on Saturday mornings.
Coach Newman has the responsibility of making sure all practice segments to be
videoed are covered where needed. Coordinators should check with Coach
Newman for those arrangements.
Coordinators will set offensive and Staff meetings as needed. If practice segments
are going to be videoed then coaches must take the time to review them.
Coach Newman please make sure Stadium press box has been secured and locked
after filming any practice inside the stadium.
District Video Exchange Policy

Coach Eblen will be responsible for making video exchange arrangements with opposing
coaches and will make necessary arrangements on game day for video exchange. Coach
Boehm and Coach Perez will be responsible for Saturday exchanges with up coming
opponents.

VHS videotapes (new tape-first generation) of four (4) games, including the most
previous one, if desired, will be traded with each opponent.

Three (3) tapes will be traded on the night that last opponent plays, the week before
the scheduled game. If tapes from the last game played are requested, the tapes must
be traded by 10:00 AM the next day.

Video tapes of each game shall include two separate tapes: one wide angle tape
displaying all offensive back, receivers and defensive secondary; the second tape
should show a close angle of the offensive line from tight end to tight end, all running
backs, defensive linemen and linebackers. In both copies filming should start with the
break of the huddle and stop two (2) seconds after the play ends. The tape should
show the scoreboard after each score and at the end of the quarter. The film should
also show periodically the down and distance markers if possible.

All trade tapes will be returned to the original owner prior to the scheduled game time.
Both coaches will follow the above procedure on videotapes unless both coaches mutually
agree.
Passing Game: 300 Dropback / 800 – 900 Sprint out

VICTORIA MEMORIAL OFFENSIVE CALL SHEET - Passing Game


FORMATIONS MOTIONS PLAY Z - #1 Playside #2 Playside #3 X - #1 Backside #2 Backside Fullback
1Rt. / Lt (Tight) Rip - Liz 112 - 113 Corner Seam Corner Flare
2Green Tom - Tim 112 - 113 Read Block Seam Corner Hitch
3Twins Hump - Jump 300 Hook Hook Go Mirror Tag
4Slot Zip 300 China Stop Corner Slice Slant Flare
5Ace Jet 300 Wide Wide Corner Slant Tag
6Doubles 300 Cross Corner Drag - Y Shallow Slice
7Duece 300 Pivot Corner Pivot Pivot Pivot

8Trey (Tight) 301 - 310 Fade Stop Slant Slant


9Nebraska 302 - 320 Slant Flat Slant Slant
10Husker 303 - 330 Bench Corner Slice Post Tag
304 - 340 Curl Wheel Slice Post Tag
Backfield Sets 306 - 360 Dig Drag - Y Tag Shallow Corner
Rt. / Lt. 308 - 380 Post Drag - Y Slice Corner Slice
King 309 - 390 Go Seam Far Hash Go Seam Block / Tag
Queen 800 - 900 Wide Wide Corner Flat Post Drag Block
Empty 800 - 900 Curl Curl Wheel Flat Post Drag Block
800 - Go Go Bench Flat Post Drag Block
800 - Bench Bench Corner Flat Post Drag Block
Screens and Boots
Screens
300 Slip Rt./Lt.
300 Tunnel Rt./Lt.
300 Convoy Rt./Lt.
800 - 900 FB Screen Rt./Lt.

Boots
146 - 147 Boot Go, Curl, Wide, Bench (under
center)
112 - 113 Boot Go, Curl, Wide, Bench (Gun)
VICTORIA M E M O R I A L OFFENSIVE CALL SHEET
Running Game
FORMATIONS MOTIONS Under Center
1Rt. / Lt (Tight) Rip - Liz 10 - 11 Trap
2Green Tom - Tim 10 - 11 Jill, Base, Mike
3Twins Hump - Jump 12 - 13 Veer
4Slot Zip 18 - 19 Load
5Ace Jet 18 - 19 Block
6Doubles 34 - 35 ISO
7Duece 34 - 35 ISO Follow
8Trey (Tight) 34 - 35 ISO Option
9Nebraska 44 - 45 ISO
10Husker 46 - 47 Blast (Y)
48 - 49 Toss
Backfield Sets Gun Runs
Rt. / Lt. 12 - 13 Inside
King 12 - 13 Block
Queen 12 - 13 Crazy
14 - 15 Tackle ISO
18 - 19 Sweep
Defensive Installation
Defensive Scheme Linebacker Alerts Secondary Coverage's

Even Sugar Cover 0 (Fire)


Odd Show Cover 1 (Red)
Tight Up Cover 2 (Blue)
Wide Cover 2 (Blue Cat)
Stack Cover 3 (Green)
Cover 3 Combo (Green Combo)
Stunts Cover 4
Thunder Cover 5
Lightning Cover 6 (Special)
Storm Cover 7
Twist
Jam
Pinch
Tango
Date: 9-25-2007 #1 Dress:____________ Practice
Time:______________

Mon. Must Practice Like a Champion

Time

Per. QB's RB's TE's O-Line Rec.'s

4:00 Early

4:15 0 Stretch Stretch Stretch Stretch Stretch

4:20 1 Ind. Ind. Ind. Ind. Ind.

4:25 2 X X X X X

4:30 3 QB's - RB's Mesh RB's - QB's Mesh TE - OL Run OL - TE Run Stalk

4:35 4 X X X X X

4:40 5 Gun Runs vs JV D Gun Runs vs JV D Gun Runs vs JV D Gun Runs vs JV D Releases

4:45 6 X X X X X

4:50 7 Runs vs JV D Runs vs JV D Runs vs JV D Runs vs JV D 1 on 1 vs DB's

4:55 8 X X X X X

5:00 9 Pass Hull - Off. Pass Hull - Off. Pass Hull - Off. OL vs DL Run Pass Hull - Off.

5:05 10 X X X X X

5:10 11 Pass Hull - Def. Pass Hull - Def. Pass Hull - Def. OL vs DL Pass Pass Hull - Def.

5:15 12 X X X X X

5:20 13 Group "O" vs JV D Group "O" vs JV D Group "O" vs JV D Group "O" vs JV D Group "O" vs JV D

5:25 14 X X X X X

5:30 15 X X X X X

5:35 16 Team O 1's vs 1's Team O 1's vs 1's Team O 1's vs 1's Team O 1's vs 1's Team O 1's vs 1's

5:40 17 X X X X X

5:45 18 X X X X X

5:50 19 Team D 1's vs 1's Team D 1's vs 1's Team D 1's vs 1's Team D 1's vs 1's Team D 1's vs 1's

5:55 20 X X X X X

6:00 21 X X X X X

6:05 22 Short Yds. O Short Yds. O Short Yds. O Short Yds. O Short Yds. O

6:10 23 X X X X X
Coaches Scouting Checklist
What is our opponents basic philosophy offense / defense
Starting line-ups offense / defense
Purchase and bring back two programs.
Purchase local newspaper.
Who are their dominant players, numbers, etc.
Snap count
Does our opponent like to stem their fronts
Base to Blitz ratio / defense.
Get all numbers on personnel changes offense / defense.
Did you notice any injuries
Sideline demeanor.
How does our opponent handle sudden change?
Punters number.
Punters longest punt.
Kickers number.
Kickers sustained distance kicks.
Furthest pre-practice field goal made.
Punt returnee’s numbers.
Kickoff returnee’s numbers.
How good do you feel their deep snapper is?
Is the deep snapper consistent with his snaps?
Who’s their best returnee’s name, numbers.
Which players do you feel we can exploit offense / defense?
What is their sideline organization? Which side off the bench does the offense and defense report to when coming off the field?
What yard line do they go into their goal line package?
Did you notice any trick plays?
In pre-game warm up to they come out in their game jersey’s?
When do they come out in game jerseys?
Primary penalties and problems.
Defensive hand signals.
Pre-game plays and routes.
Any problems getting aligned?
Any hand signals used by offensive receivers?
Off-Season Football
Championships Are Won In The Weight Room
The Building Of A Program

Make
Performance The Play

Game Skill Effort

Practice Mental Technique Strategy

Athletic Ability Speed Agility Power Endurance

Conditioning Lifting Running Stretching Nutrition Rest

Character Belief Resolve Discipline Courage Perseverance Unity

The PERFORMANCE PYRAMID was inspired by John Wooden's "Pyramid of


Success". The apex is our ability to make the play. It is the culmination of
character, conditioning, athletic ability, practice habits, skill level, and effort.
1st Period Time Organization
Breakfest Club: 6:30 - 7:45

All athletes in assigned rows by - 8:00


Note: Form running will last for a period of 5 minutes.
Tardy Bell Rings - 8:05 All station work, both inside the weight room
and the dome area will last for a period of
eight minutes.
Groups Break to Assigned areas.8:05

Form Running Station - 8:05 - Switch 8:10 Note: Whenever we rotate from station to station
Weightroom Station 1 - 8:11 - Switch 8:20 athletes will come together and break as a
Weightroom Station 2 - 8:21 - Switch 8:30 group before heading to their next station.
Weightroom Station 3 - 8:31 - Switch 8:40 Whenever a coach brings his players together
Weightroom Station 4 - 8:41 - Release 8:50 he will say a few words and then break them
out by saying
Win"
Agility Station 1 - 8:11 - Switch 8:20
Agility Station 2 - 8:21 - Switch 8:30
Agility Station 3 - 8:31 - Switch 8:40
Agility Station 4 - 8:41 - Release 8:50

Note: All athletes will be required to sprint to their


next station and no one will be allowed to
Release Bell Rings - 9:05
walk. If a player does not meet the coaches
expectations, then send them back and have
them do it again.
We are only as good as the last guy, so
how good will we be? We will assign a
coach to wait for the last player through
the door for athletic period or team
meetings.

1. 48 Javelinas
2. 48 Crazy Apes
3. 48 Crazy Monkey’s
4. Deaf Con 4
Phase 1: High Intensity & Percentage Lifting
November 15th thru December 19th

Phase 2: High Intensity & Heavy Weights Combined With Team Building
January 4th thru February 13th

Phase 3: High Intensity, Heavy Weights, Football Skills and Drills


February 14th thru April 13th

Phase 4: High Intensity Agilities, Heavy Weights and Spring Football


April 16th thru May 19th

During phase two of our off-season we will teach our athletes the meaning of commitment,
Character, team building and the need for a fighting soul towards a winning football season.
Football must be important to each and every coach, player, trainer and that understanding
Must be felt by all.

Why Football
Have you ever wondered about football? Why it’s only a game which is as fundamental
As a ball and a helmet. But the sport is a game of football and put them into a jar, shake
Well and poor out, you’ve got a well-proportioned phase of the American way of Life.

Paul W. “Bear” Bryant


Entrance

#1 #2 #3 #4 #5

Coach Eblen Coach Eblen Coach Eblen Coach Barnett Coach Barnett
Coach Williams Coach Williams Coach Williams Coach Perez Coach Perez

Strength Coach - Ramrod Weight Room


Coach McCarter Coach McCarter Coach McCarter Coach McCarter Coach Barnett Coach Barnett
Coach Rojas Coach Rojas Coach Rojas Coach Rojas Coach Perez Coach Perez

#11 #10 #9 #8 #7 #6

Off-Season Coaches
1st Period Varsity Athletics
#12 #13

Coach Taylor Coach Taylor Group 1


Coach Stewart Coach Stewart Jerry Campbell
Kyle Taylor
Abbie Barnett
Coach Taylor Brad Eblen
Coach Stewart
#14 James McCarter

Coach Taylor Coach Taylor


Coach Stewart Coach Stewart Library With Seniors
Mike Major will supervise all seniors and any
other athlete who decides not to finish out the
#16 #15 athletic period.

Entrance

Coach Barnett - Ramrod Dome Area


After School lifting, Weight Room will be open from 3:35 til 5:00 pm. After school lifting will
be monitored and supervised by Coach Eblen.

Coach Eblen duties and responsibilities for off-season weight training.

Responsible for monitoring all before and after school breakfeast and dinner club lifting.
Responsible for keeping all charts inside the weight room current.
Responsible for monitoring and keeping track of the issue of shirts earned.
Responsible for maintaining sign in sheets.
Responsible for max weight testing, running and compiling power rankings for our football
team
1. Bench
2. Squat
3. Incline
4. Power Clean
5. Pro Shuttle
6. 40 yd. Dash
7. Standing Broad Jump

T-SHirt breakdown for attending the weight room before and after school. In order for an athlete to receive one of our
Viper lifting and committment shirts he must attend either the breakfeast and or dinner club four days during the week
(friday a.m. can be used as a make-up day). At anytime a shirt can be taken away due to the lack of attendance and at
that point our athlete will start over and will return to his original shirt.

The Breakfeast and Dinner club is designed to create weight room habits within our football players. The breakfeast
and dinner club is not mandatory, sign-in is for the sole purpose of monitoring our committment T-Shirts.
Breakfast & Dinner Club T-Shirts
Gray Issued T-Shirt T-Shirts can be earned by 4
100% White T-Shirt straight days of attendance..
110% Blue T-Shirt
125% Black T-Shirt Athlete can exchange T-shirts
150% Camo T-Shirt weekly based upon 4 days of
attendance…
It will be our goal as a team to If at any time an athlete misses
make the weight room a habit a morning or after school
not a chore. Our goal as a workout his T-Shirt will be
team is to have all our athletes
in Camo shirts by the end of picked up and the athlete will
off-season. go back to his original t-shirt.

To obtain a Camo Tank top will


require 16 days with
continuous attendance.
Monday Gray
Tuesday Gray
Wednesday Gray
Thursday Gray
Friday
Monday White 100%
Tuesday White 100%
Wednesday White 100%
Thursday White 100%
Friday
Monday Blue 110%
Tuesday Blue 110%
Wednesday Blue 110%
Thursday Blue 110%
Friday
Monday Black 125%
Tuesday Black 125 %
Wednesday Black 125%
Thursday Black 125%
Friday
Monday Camo 150%
Tuesday Camo 150%
Wednesday Camo 150%
Thursday Camo 150%
Friday
Weight Room Core Lifts
Bench, Squat, Incline, Power Clean

Week One: Group 1

Program Starts Week 1 / Monday Week 1 / Wednesday Week 1 / Friday

at 60% of max.
Bench - 3 sets x 10 reps (60%) Bench - 3 sets x 10 reps (60%) Bench - 3 sets x 10 reps (60%)
Incline - 3 sets x 10 reps (60%) Incline - 3 sets x 10 reps (60%) Incline - 3 sets x 10 reps (60%)
Squat - 3 sets x 10 reps (60%) Squat - 3 sets x 10 reps (60%) Squat - 3 sets x 10 reps (60%)
Power Clean - 3 sets x 10 reps (60%) Power Clean - 3 sets x 10 reps (60%) Power Clean - 3 sets x 10 reps
(60%)

Group 1

Week 2 / Monday Week 2 / Wednesday Week 2 / Friday

Week Two: Bench - 4 sets x 10 reps (65%)


Incline - 4 sets x 10 reps (65%)
Bench - 4 sets x 10 reps (65%)
Incline - 4 sets x 10 reps (65%)
Bench - 4 sets x 10 reps (65%)
Incline - 4 sets x 10 reps (65%)

65% of max.
Squat - 4 sets x 10 reps (65%) Squat - 4 sets x 10 reps (65%) Squat - 4 sets x 10 reps (65%)
Power Clean - 4 sets x 10 reps (65%) Power Clean - 4 sets x 10 reps (65%) Power Clean - 4 sets x 10 reps
(65%)
Weight Room Core Lifts
Bench, Squat, Incline, Power Clean
Monday
Wednesday
Friday

Week Three: Week 3 / Monday Week 3 / Wednesday Week 3 / Friday

Bench - 4 sets x 8 reps (70%)


Bench - 4 sets x 8 reps (70%) Bench - 4 sets x 8 reps (70%)

at 70% of max.
Incline - 4 sets x 8 reps (70%) Incline - 4 sets x 8 reps (70%) Incline - 4 sets x 8 reps (70%)
Squat - 4 sets x 8 reps (70%) Squat - 4 sets x 8 reps (70%) Squat - 4 sets x 8 reps (70%)
Power Clean - 4 sets x 8 reps (70%) Power Clean - 4 sets x 8 reps (70%) Power Clean - 4 sets x 8 reps
(70%)

Week Four: Week 4 / Monday Week 4 / Wednesday Week 4 / Friday


Bench - 4 sets x 8 reps (72%)
Bench - 4 sets x 8 reps (72%) Bench - 4 sets x 8 reps (72%) Incline - 4 sets x 8 reps (72%)

72% of max. Incline - 4 sets x 8 reps (72%)


Squat - 4 sets x 8 reps (72%)
Power Clean - 4 sets x 8 reps (72%)
Incline - 4 sets x 8 reps (72%)
Squat - 4 sets x 8 reps (72%)
Power Clean - 4 sets x 8 reps (72%)
Squat - 4 sets x 8 reps (72%)
Power Clean - 4 sets x 8 reps
(72%)
Weight Room Core Lifts
Bench, Squat, Incline, Power Clean
Monday
Wednesday
Friday

Week Five: Week 5 / Monday


Week 5 / Wednesday Week 5 / Friday

Bench - 4 sets x 6 reps (75%) Bench - 4 sets x 6 reps (75%)


Bench - 4 sets x 6 reps (75%)
at 75% of max.
Incline - 4 sets x 6 reps (75%) Incline - 4 sets x 6 reps (75%)
Incline - 4 sets x 6 reps (75%)
Squat - 4 sets x 6 reps (75%) Squat - 4 sets x 6 reps (75%)
Squat - 4 sets x 6 reps (75%)
Power Clean - 6 sets x 6 reps (75%) Power Clean - 6 sets x 6 reps
Power Clean - 6 sets x 6 reps (75%)
(75%)

Week Six:
78% of max. Week 6 / Monday

Bench - 4 sets x 5 reps (78%)


Week 6 / Wednesday

Bench - 4 sets x 5 reps (78%)


Week 6 / Friday

Bench - 4 sets x 5 reps (78%)


Incline - 4 sets x 5 reps (78%) Incline - 4 sets x 5 reps (78%) Incline - 4 sets x 5 reps (78%)
Squat - 4 sets x 5 reps (78%) Squat - 4 sets x 5 reps (78%) Squat - 4 sets x 5 reps (78%)
Power Clean - 5 sets x 8 reps (78%) Power Clean - 5 sets x 8 reps (78%) Power Clean - 5 sets x 8 reps (78%)
Weight Room Core Lifts
Bench, Squat, Incline, Power Clean
Monday
Wednesday
Friday

Week Seven: Week 7 / Monday

Bench - 4 sets x 4 reps (80%)


Week 7 / Wednesday

Bench - 4 sets x 4 reps (80%)


Week 7 / Friday

Bench - 4 sets x 4 reps (80%)


Incline - 4 sets x 4 reps (80%) Incline - 4 sets x 4 reps (80%) Incline - 4 sets x 4 reps (80%)

at 80% of max. Squat - 4 sets x 4 reps (80%)


Power Clean - 4 sets x 4 reps (80%)
Squat - 4 sets x 4 reps (80%)
Power Clean - 4 sets x 4 reps (80%)
Squat - 4 sets x 4 reps (80%)
Power Clean - 4 sets x 4 reps
(80%)

Monday - Wednesday - Friday


Week Eight:
Bench - 5, 4, 3, 3, 2 reps (85% - add 5 Lbs.)
85% + 5 of max. Incline - 5, 4, 3, 3, 2 reps (85% - add 5 Lbs.)
Squat - 5, 4, 3, 3, 2 reps (85% - add 5 Lbs.)
Power Clean - 5, 4, 3, 3, 2 reps (85% - add 5 Lbs.)
Weight Room Core Lifts
Bench, Squat, Incline, Power Clean
Monday
Wednesday
Friday
Monday, Wednesday, Friday
Week Nine:
Bench - 6, 4, 4, 2, 1 reps (80% - add 10 Lbs.)
at 80% + 10 Lbs. Incline - 6, 4, 4, 2, 1 reps (80% - add 10 Lbs.)
Squat - 6, 4, 4, 2, 1 reps (80% - add 10 Lbs.)
of max. Power Clean - 6, 4, 4, 2, 1 reps (80% - add 10 Lbs.)

Week 10:
Max Testing
Testing will test our big four lifts:
Bench, Squat, Incline, Power Clean
Athletes will test based upon a One Rep Max and
athletes should only use a weight that they can only rep
out three times.
Power Rankings
11th Week Testing Period
1. Bench We will test our team with 7
2. SQUAT events at end of each 10
3. Incline week period. We award each
4. Power Clean athlete a point for the spot he
comes in vs the other players.
5. 40 Yard Dash
The best score is a score of 7,
6. Pro Shuttle 1 point for each activity. 1
7. Standing Broad Jump point means that the athlete
scored the highest in that
event.
Athletic Period
Tuesday – Thursday Agility Workout

Once we have broken After form running we will start our agility period with 5
stations. Each station will be 6 minutes in duration with a

from roll call and 1 minute exchange during rotation from one group to the
other.

announcements we will At the end of each station the group will come together
proceed into form running for group breakdown.

for a period of 8 minutes Athletes will hustle from one station to the other (no one
walks).

Stance and Starts


Lung Walk
Mach “A’s”
Mach “B’s”
Butt Kicks
Quick Carioca
Regular Carioca
High Knees
Stances - The first item will be the concentration on a good stance, stances will be done using an actual football related
stance by position played. Each coach will be expected to focus on each athlete and to make sure that they perform
the stance as dictated by the program.

a. Athletes will be required to be in a 3 point stance, all down hands will be from finger tips.
b. Feet shoulder with apart.
c. Feet will be with toes pointed slightly inward, with heels pointed outward (this creates a flat back).
d. Eyes will be focused straight ahead, with the back heels of the feet only slightly off the floor.
e. Heels no more than a 1/2 inch off the floor.

Lung Walks -Back knee down front leg forward - Show your numbers - Shoulders Opposite the punch

Mach "A's" (walk for form) - Hammer & Nail, don't beat the drum - Knees above the waist - toes to the sky - eyes on the
prize - Show your numbers

High Knees (with speed) Hammer & Nail, don't beat the drum - Knees above the waist - toes to the sky - eyes on the
prize - Show your numbers

Mach "B's" - Hammer & Nail, don't beat the drum - Knees above the waist - toes to the sky - eyes on the prize - Show
your numbers - Paw the ground

Butt Kick's - Hammer & Nail, don't beat the drum - Kick your self in the butt -eyes on the prize - Show your numbers

Quick Step Carioca - Feet fire.

Regular Carioca - Slow stretching action 10 to 15 yards

Right and Left Single Leg Power Skips - Stress Height and Arm Action

Bounding Drill (Gazelles) - Land and explode off of alternate foot (good running form)
Purpose: To develop quickness, the ability to change directions, to lengthen the fatique
factor, to develop mental toughness, and to respond effectively to instructions,
to enhance:

1. Escaping a block.
2. Running to the football.
3. Laying your body out to make a tackle.
4. Explosion at and on the line of scrimmage.
5. Breaking on the football.
6. Establishing a block.
7. Maintaining a block.
8. Cutting to the hole.

Drills: Nine drills used in approximately nine minutes each.

1. Bear and Touch Touc hing off c om e s at the end of the m at. W hen a fo otball play er throws h
2. Parallel Run reac hing with all he has, to be the first one ac ross the line, will pu t him c o m
again st th e other 3 from the line of 4 team m ates. W hen doing the touc h o
3. Backward Crawl. the first part of the body to m ake c ontac t on the c hest. F ootball is a gam e
4. Forward Crab throwing y ou r body either to:
5. Back Flops
6. Bear and Wave 1. M ake a Ta c kle.
7. Seat Roll 2. M ake a B loc k.
8. Progressive Run 3. M ake an E xtra Y ard .
9. Read and Run 4. G oing F or The F um ble.
Procedure: 1. Bear and Touch

a. Starting Position: Toes at end of mat, chin on the floor, palms facing up.
b. Reaction Key - Sight, eyes on coaches command.
c. Movement - On the sight key the athlete will snap to a bear position
crawl to the end of the mat and layout touching the end of the mat.

2. Parallel Run
a. Starting Position: Left toe and left hand on the end of the mat in a 4 point stance.
b. Reaction Key - Sight, eyes on focused on coach.
c. Movement - On the sight key the athlete will move lateral down the mat, upon
reaching the end of the mat he will do a side roll.
d. End of Drill - Athlete will snap into a hitting position, find coach and break
his command. Finsh all runs with a hard 5 off the mat.

3. Backward Crab
a. Starting Position: Lie flat on back, heels located at the end of the mat.
b. Reaction Key - Sound.
c. Movement - On sound key athlete will crab 1/3 of the way and then
backward roll to a front crab, back to a back crab, flip and go to
end in a bear crab. On command finish with a hard 5 off the mat.
Procedure: 4. Forward Crab

a. Starting Position: Lie flat on your back, head located at the end of mat.
b. Reaction Key - Sound.
c. Movement - On sound command forward crab 1/3 of the way, backward
roll, forward roll, bear and touch off.
d. End of Drill - Athlete will snap into a hitting position, find coach and break
his command. Finsh all runs with a hard 5 off the mat.

5. Back Flops

a. Starting Position: Toes at end of mat, chin on the floor, palms facing up.
b. Reaction Key - Sound and sight.
c. Movement - On sound command snap to a 4 point stance and move
feet in position. On second command coach gives direction and athlete
will tough scapula to the mat and then snap back to a 4 point stance.
On coaches final command athlete will forward roll and bear crawl and
touch end of mat then sprint a hard 5 yards.

6. Bear Wave

a. Starting Position: Toes at end of mat, chin on the floor, palms facing up.
b. Reaction Key - Sound.
c. Movement - On coaches command athlete will snap to a 4 point stance
On a second command athlete will move laterally in that direction. On final
command athlete will forward roll and bear crawl and touch off.
d. End of Drill - Athlete will snap into a hitting position, find coach and break
on coaches command and then finish with a 5 yard sprint.
Procedure: 7. Seat Roll
a. Starting Position: Toes at end of mat.
b. Reaction Key - Sound.
c. Movement - On command athletes will snap to a 4 point stance and
immediately start to bear crawl. Go 1/3 of the way on the mat and forward
roll and come back and touch off. Repeat. Third time go all the way and
touch off.
d. End of Drill - Athlete will snap into a hitting position, find coach and break
his command. Finsh all runs with a hard 5 off the mat.

8. Progressive Run

a. Starting Position: Lie flat on your back, head located at the end of mat.
b. Reaction Key - Sound.
c. Movement - On sound command forward crab 1/3 of the way, backward
roll, forward roll, bear and touch off.
d. End of Drill - Athlete will snap into a hitting position, find coach and break
his command. Finsh all runs with a hard 5 off the mat.

9. Read and Run


a. Starting Position: All athletes will start from a 4 point stance.
b. Reaction Key - Sight.
c. Movement - On coaches command the athlete will react to a hand command
by the coach which can move the athlete from side to side, forwards or
backwards as the athlete works towards the end of the mat. The next
command will have the athlete touching off at at end of the mat.
d. End of Drill - Athlete will snap into a hitting position, find coach and break
his command. Finsh read and run with a hard 5 off the mat.
5 Yard and 7 Cone Agility Program
Our 5 yard agility program is to set up as follows. Place six cones 5 yards apart, in the
manner illustrated below. A 7th cone will be necessary for some drills. Our Cone
drills will be designed for body control and change of direction. As we proceed
through our off-season agility program it will be benenifical to change up and give our
athletes a varity of different drills.

Cones

5 4 3

7 5 yards

6 1 5 yards 2

FS SS

B
C B B
C

N
T T
Drill # 1: Figure 8 Drill / 3 Lines

Athlete will make his turn around the cones with his feet underneath him and
accelerating out of the turns.

5 4 3

6 1 2
Start Start Start

Finish Finish Finish

The figure 8 drill develops change of direction. Athlete will start from a 3 point stance on the right
side of the starting cone and will 1st sprint to the left side of the 2nd cone running a figure 8 through
the cones twice. Athlete will finish drill with a hard 5 yard sprint through the finish line.
Drill #3: Sprint Hop/ 3Lines

Finish Finish Finish

5 4 3
W henreachingthe
conehopover the
C 7 topof it byexploding
thekneestothe
chest.

6 1 2
Start Start Start

Thesprint hopincorpratesashufflebetweentheconeswhilekeepingtheshouldersparallel tothe


coachwhopositionshim self out front. Thesprint hopisa3oseconddrill attemptingtoshuffleand
hopasm anytim esaspossible.

Drill #4: Low"L"Drill

5 4 3

Finishdrill bysprintingahard5
7 yardspast thefinishline.

6 1 2
Start
Finish

Playerssprint runningthelow"L". M ust keepfeet underneaththemwhenroundingthecones.


Lookfor explosionwhencom ingaroundthecone.
Drill # 5: "V" Drill

Carioca

5 4 3

C
7

Backpedal Sprint
6 1 2

Start Finish

1. Start bt sprint forward to cone # 3.


2. Circle cone # 3 and then carioca with eyes facing inside towards cone # 5.
3. Round cone # 5 and then go into a backpedal with chin over the knees, finish past cone # 1.
Drill # 6: "V" Hop Drill

Hop Hop Hop

5 4 3

C
7

Sprint
Sprint
6 1 2

Start Finish

1. Start at cone # 1 and sprint to cone # 3.


2. When reaching cone # 3 athlete will hop over the cone by exploding his knees towards his chest.
3. Once hoping over cone # 3 then explode by sprinting to cone # 4and then hop over it.
4. Athlete will repeat the process when arriving to cone # 5, recover and then sprint on past cone # 1
Drill # 7: Carioca "V" Drill

Carioca

5 4 3

7
C

Carioca
Carioca
6 1 2

Start Finsh

1. Athlete will begin with a crossover step known as a carioca movement.


2. Player will look inside by keeping his shoulders square to the cones.
3. Look to over emphasis low hip movement.
4. Pump hands and arms with hammer and nail movement.
5. Coach should position himself inside the cones looking for proper technique.
Drill # 8: Backpedal "V" Drill

Backpedal

5 4 3

Backpedal
Backpedal
6 1 2

Start
Finsh

1. This drill will require the athlete to backpedal through the triangle.
2. Look for chin over the knee.
3. Sink the hips with a "Z" in the knees.
4. Pump the arms throughout the backpedal.
Drill # 9: Pro Figure 8 Drill

5 4 3

6 1 2

Start
Finish

1. Athlete will begin by sprinting 5 yards touching the line with his hand.
2. After touching the first line he will return to the starting line touching off with his hand.
3. After touching off at the starting line, return to cone # 4 by turning to your right running to cone #3.
4. Athlete will circle cone # 3 to his right returning and circling cone # 4, and then sprinting past the
starting line.
Drill # 9: Triangle Drill

5 4 3

6 1 2

Start
Finish

1. Start at cone # 1 and sprint to and around cone # 6.


2. Circle cone # 6 and then sprint to and around cone # 5.
3. Return to cone # 1 with a full sprint.
4. Emphasis the gathering of the feet underneath the body when circling the cones.
Drill # 10: Sprint Hop Drill

5 4 3

Finish
6 1 2

Start

1. Start at cone # 1 sprinting to cone # 6, when arriving at each cone Hop over it.
2. When hopping over the cones explode the knees to the chest.
3. Start at cone # 1 and finish at cone # 1.
4. Emphasis the hop and explosion to the next cone coming out of the hop.
Drill # 11: Nebraska Drill

Finish

5 4 3

6 1 2

Start

The Nebraska drill is named after the big "N" that this drill takes you through.
Athlete will start at cone # 1, sprint to cone # 4 circle to your right running at cone #
2, circle cone # 2 and then sprint on past cone # 3. Look for tight turns around the
cones by keeping the feet underneath the body. Excelerate at of the turns.
Drill # 12: Plant Drill

5 4 3

As athlete touches off on


7 the cone his momentum
shouls already be moving
to the next cone.

6 1
Start 2

Finish

Instead of going around the cone the player will plant and touch the cone. Same
technique as the pro agility drill. Look for the athlete to pound the arch, sink the hips,
while moving away from the cone when you touch it. Progression start at cone # 1, run
and touch off on cone # 7 always moving to your right. The second rep should take the
athlete always moving to his left.
Drill # 13: 4 Corners Drill

pivot Backpedal pivot


0 0
5 4 3

7 Carioca Carioca

6 1 2
0
Start
Sprint pivot
Finish

1. Sprint to cone # 2 and then pivot on your inside foot into a carioca movement.
2. Sprint to cone # 3, when reaching cone # 3 reverse pivot on your inside foot.
3. Backpedal from cone # 3 to cone # 4, reverse pivot on inside foot, carioca through
the finish line.
4. Emphasis technique through the pivot.
Drill # 13: Pro Agility Drill

From a three point


5 4 stance staddle the 3
middle line.
Finish Start

6 7 1 2

Projected Times: Projected Times:


1. Running Backs 4.5 or Better 1. Defensive Backs 4.4 or Better
2. Offensive Linemen 4.65 or Better 2. Defensive Linemen 4.6 or Better
3. Receivers 4.4 or Better 3. Linebackers 4.5 or Better
4. Tight Ends 4.4 or Better
Drill # 14: 4 Cone Carioca Drill

Pivot Pivot

5 4 3

7 Sprint Sprint

6 1 2
Finish

Pivot
Start

Develops: Footwork, flexibility, and hip mobility. Procedure: Sprint to first cone, reverse
pivot by pulling right shoulder clockwise, cariocs to next cone, sprint to next cone, reverse
pivot and carioca inside. Focus points: Face inside square when doing carioca. When
going through the carioca make sure hips stay low, this will stregthen the hip flexors.
Drill # 13: 4 Cone and Comeback Drill

Pro-plant Pro-plant
Sprint Sprint
5 4 3

7
Backpedal Backpedal

6 1 2

Start
Pro-plant Finish

Develops: Footwork, Slide/Backpedal and change of direction. Procedure:


Slide/Backpedal to the first cone, sprint diagonally to the second cone, backpedal to the
third cone and sprint diagonally to the fourth cone. Focus points: Stay low during
backpedal with chin over the knee, accelerate out of the backpedal (pro-plant).
Drill # 14: "T" Drill

Cones

5 4 3

6 1 2

Start
Finish

Develops: Acceleration and change of direction.


Procedure: Sprint to cone # 4, cut left and sprint to cone # 5, cut right and sprint past #
4 and circle # 3 from the left side and then return to cone # 4 cutting to the left and
finishing the drill. The focus points for this drill is the acceleration out of the cut.
Drill # 13: 360 Degree and Turn Drill

O 5
O 4 3

O 7

O 6 1

Start
Finish
2

Each player will sprint to the middle cone and put his left hand down and circle the middle
cone. Keep feet as tight to the body as they can. The player will then explode to cone # 4
and to the left of the cone putting his right hand down. The player will then explode running
back to the right of the middle cone putting his left hand down. The player will then explode
to cone # 5 and to the left of the cone putting his right hand down. The player will then
explode running back to the right of the middle cone putting his left hand down. The player
will then explode to cone # 6 and to the left of the cone putting his right hand down. The
player will then explode running back to the right of the middle cone putting his left hand
down. Player then will sprint past the left side of cone # 1.
Drill # 14: 4 Cone and Square In Drill

Pro-Plant
Sprint Pro-Plant

5 4 3

7
Backpedal Backpedal

6 1 2
Finish

Pro-Plant
Start

The 4 cone and square in drill develops footwork, flexability and groin strength. Procedure:
Backpedal to 1st cone pro-plant and sprint to 2nd cone, pivot and beckpedal to the 3rd
cone, pro-plant and sprint to finish line. Focus Points: Quick feet. Accelerate out of pro-
plant and pivot.
High Knee With One Foot Each Square

O O O O O O O O O

P
O O O O O O O O O

C
1. Athlete will start outside the ladder.
2. One foot in each square.
3. Pump arms using hammer and nail technique.
4. Sink hips as low as possible as to develop the hip flexors.
5. Keep eyes up as you work through the ladder, learn to feel the squares without looking down.
6. Once coming off the last square finish with a hard 5 yard sprint.
7. Coach should position himself in front of the ladder so the athlete can focus his eyes on the coach.
High Knee With Both Feet Each Square

C O
O
O
O
O
O
O
O
O
O
O
O
O
O
O
O
O O O O O O O O O
O O O O O O O O O

1. Athlete will start outside the ladder.


2. Double hop with both feet into the 1st square.
3. Double hop with both feet into the adjoining square then hop forward.
4. Sink hips as low as possible as to develop the hip flexors.
5. When hopping over and into each square bring both knees to the chest.
6. Keep eyes up as you work through the ladder, learn to feel the squares without looking down.
7. Once coming off the last square finish with a hard 5 yard sprint.
8. Coach should position himself in front of the ladder so the athlete can focus his eyes on the
coach.
High Knee Bounding With Two Feet Each Square
O O O O O O O O
O O O O O O O O
O O O O O O O O
O O O O O O O O

O O O O O O O O
C O O O O O O O O
O O O O O O O O
O O O O O O O O
1. Athlete will start outside the ladder and to one side.
2. Move laterally through the ladder, with eyes looking forward not to the side.
3. Athlete will hit each square with both feet, one at a time, once across the ladder sprint
forward to next square.
4. Sink hips as low as possible as to develop the hip flexors.
5. Keep eyes up as you work through the ladder, learn to feel the squares without looking down.
6. Once coming off the last square finish with a hard 5 yard sprint.
7. Coach should position himself in front of the ladder so the athlete can focus his eyes on the
coach.
High Knee With Crossover, Both Feet Each Square

O O O O O O O O O O O O O O O O O O O O

1. Athlete will start outside the ladder.


2. Both feet in each square with one foot at a time.
3. Athlete will move through the squares with his shoulders square to the coach standing out front.
4. Sink hips as low as possible as to develop the hip flexors.
5. Athlete will cross over step through the ladder.
6. Keep eyes up as you work through the ladder, learn to feel the squares without looking down.
7. Once coming off the last square finish with a hard 5 yard sprint.
8. Coach should position himself in front of the ladder so the athlete can focus his eyes on the coach.
Based on a cross layout (forming four quadrants). Quadrants are numbered
as follows:
1 3 1 3 1 3

2 4 2 4 2 4

Described as: Competitive and Fun.


Progress: 1 thru 9
Note: Entire program 1 thru 9 will be done before starting back at the top again.

1. Regular Jump: - 50 times.


2. Side to Side: (4 to 3 and back) - 50 times (both feet).
3. Up and Back: (4 to 1 and back) - 50 times (both feet).
4. Boxer Shuffle: (2 on right foot - 2 on left foot) - 50 times.
5. Up and Back One Foot: (4 to 1 and back) - 25 times each foot.
6. Side to Side One Foot: (4 to 3) 25 times each foot.
7. Triangle: (1 - 2 - 4) - alternate: switch feet - second quad.
8. Double Jump With Bounce: Rope under feet twice each 5 reps (both feet) then once -repeat.
9. Double Jump in Succession: Rope under each twice 5 times.

Each athlete participating in our after school lifting program will be encouraged to jump rope continuoisly for 18
minutes. Once our athletes have started the off-season program they will be given a goal of 18 minutes of jump roping
without the rope stopping during that time. Our athletes will be tested in May to test wheather or note if the goal has
been reached.

18 minutes of continous jumping achieves numerous goals such as developing great feet, attacks the mental aspects of
working through a tough task (when the body says stop the mind says keep going). A player mentally will hit the wall at
about 8 to 9 minutes into the activity and will want to quit, but, this is where he must continue to push through the pain and
endure the goal.
Character & Commitment
Belief Commitment & Character is a six
week process in which each
Unity week we will have a theme and
a coach visit with athletes about
Discipline the topic of the week.
Resolve
Perseverance
Courage
Each Coach will be given
15 minutes daily to
present their assigned
topic.
Belief
Coach Campbell

January 08, 2007

Most programs, organizations or plans fail because individuals do not


believe in it. They feel that something else works better. If a coach or
athlete does not believe in the program, they will not be motivated to put
full intensity into the football program and workouts.

Don't Worry
If The Horse Is Blind,
Just Load The Wagon!
- John Madden

What we are doing is not nearly as important as how we are going to get our desired
results. If we believe in what we are doing with ever fiber of our being, we will
create a powerful force.
Leave No Doubt you believe in yourself, team, and
coaches!
Unity
Coach Taylor

January 16, 2007


Unity is putting your teammates first and yourself second. The success
of the team, family, or group depends on you doing your part. Each
individual has a role to play that contributes to the overall success of the
team. A group that has good unity has synergism. Synergism means
the whole is greater than the sum of the parts.

Now This Is The Law Of The


Jungle As Old and As True As The
Sky and The Wolf That Shall Keep
It May Prosper, But The Wolf That
Shall Break It Must Die, As The
Creeper That Girdles The Tree
Trunk, The Law runneth Forward
and Back, For The Strength Of The
Pack Is In The Wolf, and The
Strength Of The Wolf Is In The
Pack.
We are only as strong as the people who surround us and they are only as strong as
you. Can we depend on you and can you trust the pack? Can the pack depend on and
trust you?
Discipline Coach Stewart

January 22, 2007

Discipline means following through on your commitment to the mission


and plan. Discipline is doing the right things at the right time.

The Pain Of
Discipline Is Less
Than The Pain Of Regret
One of the biggest reasons people fail is because there is a lack of discipline. It requires
sacrifice, dedication and commitment. Will you take the easy way out or that you will
consistently do what is right to reach our ultimate team goal.
Resolve Coach McCarter

January 29, 2007

To have resolve, you must first develop a mission of what you want to
achieve as an individual and as a team. It is based on correct
principles that are fundamental guidelines of how we conduct and
govern ourselves.

Resolve entails the process of preparation and properly conditioning


yourself. The process incorporates objectives, procedures, timetables,
daily practices, and workout schedules. It is up to you to have the
resolve to stick with the program and be consistent.

Success Demands
Singleness of Purpose
- Vince Lombardi
Press On! Nothing in the world can take the place of persistance. Talent will not.
Nothing is more common than unsuccessful men with talent. Genius will not.
Unrewarded genius is almost a proverb. Education will not. The world is full of educated
derelicts. Persistance and determination alone are a must. I will resolve to wake up
everyday and do whatever it takes to reach our mission. Consistency is the true mark
of a champion!
Perseverance Coach Eblen

February 05, 2007

Often success doesn't go to the swiftest, but to the one who is the most persistent
and determined.

* At 22, he ran for legislature and lost


* By the ripe age of 23 he had failed in business, not once, but twice!
* At 26, he suffered a nervous breakdown.
* At 28, he lost in effort to become Speaker of The House in State Legislature.
* Five years later he ran for congress and was defeated again.
* At 38 he ran for the Senate and lost that to.
* He ran for Vice President and lost that too.

Who was this miserable failure? The 16th President of The United States -
Abraham Lincoln.

Men Do Not Fail, They


Just Give Up To Easy.
Never Quit!
Whatever the team does we must never give in. There are many things that are out of
our control, this is the one thing that we will always have a say in. Hold on to the rope
and whatever life throws us as a team and as individuals that we will still be standing
together in the end.
Courage Coach Barnett

February 12, 2007

Courage enables one to face a difficult situation or problem head on. We must do what
we feel is right and not give in to the popular view of others.

The Pain Of
Discipline Is Less
Than The Pain Of Regret
General Douglas MacArthur said, "there is no secruity in this life, only opportunity".
Courage is an act of the will, have the courage to go after your dreams. Do what is right
and that you will have faith in yourself and the team and will seize opportunities when they
present themselves to us.
Goal Setting
Starting February 26, 2007 thru March 2, 2007
During the month of February we will start to goal set with our individual position players. Goal setting is a hughly
powerful technique that can yield strong returns in all areas of our lifes. In its simplest form goal setting helps individuals
and teams choose those things we want to be, do, or have in life. Some goals will be athletic, some will be academic,
some will be career oriented, some will involve family, team or friends and some spiritual.

After setting goals with our position players, we must help develop a plan to help them achieve those goals. We must be
able to take a serious look at where we are currently and what steps need to be taken in order to reach our goals. There
are four main steps that will be discussed in helping our athletes with their goals both as individuals and as a team. They
are as follows:

Step 1 - Set Your Goal - Make it specific, measurable and attainable

Step 2 - Categorize Your Goal - Athletic, academic, career, family, spiritual, etc.

Step 3 - Reason For Your Goal - Why?

Step 4 - develop an Action plan - How are you going to reach this goal?

As a coaching staff when meeting with our position players we must encourage communication and explore with our
athletes the goal setting process for each of their goals set. If you do this with our athletes and sincerely put a great effort
towards them exploring their individual and team goals that there will be know doubt that they will become more assertive,
focused, confident, and experience more success than ever before. Help turn their dreams into goals and their intentions
into actions.

Coaches please take these sessions with your athletes seriously. After completing your goal sessions with your athletes
please provide me a copy. Once you have completed your sessions I then will set down with each one and review their
goals with them as well.

Coaches also use the following pages to goal set with your individual position players. Once these have been completed I
will begin to set up home visits with parents.
Name: ________________________________

My Vows and Goals As A Member Of This Team


I vow that to be an athlete on this team is an honor and a responsibility. I am no longer an individual; I am apart of the
"Viper Family". Within the family is a brotherhood (The Team). Being apart of this family has its costs and
responsibilities: I make these vows to up hold and protect the legacy of my family and my brotherhood:

I vow to be a team player of character and to be counted upon both on and off the campus.
I vow to give my best towards receiving a quality education.
I vow to strive to build the foundation of: Belief, Resolve, Discipline, Courage, Perseverance, and Unity.
I vow to conduct myself in a manner that does not draw unwarranted attention to my family, my school, and my team.
I vow when on campus and in the classroom to cause no problems for myself, teachers, and the team.
I ow to be the best possible student that I can be and to make sure that my grades will not jeopardize my good
academic standing. If grades are in doubt I will make every attempt to make all study hall sessions and to get help
from my teachers and to attend all tutorials when necessary.

I vow to follow all rules laid out by the Viper football program and the VISD student handbook of conduct.
I vow I will treat others the way I would want to be treated as a person and as an athlete.
I vow to work towards becoming a student of the game and to give 150% effort towards my coaches and fellow
teammates.

I vow I will carry myself at all Character


times with - "play as hard as I can, for as long as I can".
I vow to play with Pride - "Know that I won't quit when it gets tough".
I vow to be mentally Tough - "Accept discomfort and coaching and learn to live with it".
I vow that when I walk out onto the field I will take great pride in the following:

1. My School
2. My Teammates
3. My Family
4. Myself

I know that when I take the field I represent all those that came before me and those that will come after me and have
worn the colors of my school.

Now it is my time in history. I vow that before I leave, history will remember me as a champion both on and off the field
of play.
I Promise To Follow These Vows:
Name: ________________________________________________________ Date: ________________________

Goals and Expectations as a Memorial "Viper"


Anticipated Goals by August:

Height: _____________ Weight: _____________ Incline: _____________

Bench: _____________ Squat: _____________ Power Clean: ________

40 Yd. Dash: ________ Pro Shuttle: ________ Standing Broad Jump: ____
Players Immediate Goals Players Long Term Goals

1. 1.
2. 2.
3. 3.
4. 4.
5. 5.

Coaches Comments and Expectations Home Phone Number:


Street Address:
1. City and Zip Code:
2. E-Mail Address:
3. Cell Phone Number:
4. Players Signature:
5. Parents Signature:
Coaches Signature:
Remember: This will take 150% effort and you only pass this way but once, lets make the best
of it. We will only be as good as each other, so, how good will we be?
SPORT__________________________COACH_______________________
_____
Student
THE ABOVE NAMEDAthlete
STUDENTGrowth Plan
HAS DEMONSTRATED DEFICIENCIES IN
ONE OR MORE OF THE FOLLOWING AREAS:

______ELIGIBILITY STATUS
______CONDUCT
______ATTENDANCE
______COMPLIANCE WITH ATHLETIC GUIDELINES
______COMPLIANCE WITH ATHLETIC TRAINING
PROCEDURES
THE FOLLOWING GROWTH PLAN IS RECOMMENDED:
_____________________________________________________________
_______
_____________________________________________________________
_______
_____________________________________________________________
_______
FAILURE TO ADHERE TO THE GROWTH PLAN WILL RESULT IN:
_____________________________________________________________
_______
_____________________________________________________________
_______
_____________________________________________________________
_______
_____________________________________________________________
_______
_______________________________
________________________________
November 2006 Schedule of Events

1 2 3 4

5 6 7 8 9 10 11

12 13 14 15 16 17 18
Pick - up Pick - up
Equipment Equipment Max Max Max
Testing Testing Testing

19 20 21 22 23 24 25

Thanksgiving Thanksgiving Thanksgiving


Group 2
Max Weight
Testing Room

26 27 28 29 30
Wk One Group 1 Group 2 Group 1 Group 2
Weight Weight Agilities Weight Agilities
Room Room Room
60%
December 2006 Schedule of Events

1 2
Group 1
Weight
Room

3 4 5 6 7 8 9
Wk Two Group 1 Group 1 Group 1
Weight Group 2 Weight Group 2 Weight
Weight
Room Agilities Room Agilities Room
Room
65%

10 11 12 13 14 15 16
Wk Three Group 1 Group 2 Group 1
Weight Weight Weight Group 2
Agilities Agilities Finals
Room Room Room
70%

17 18 19 20 21 22 23

Christmas
Finals Finals Vacation

24 25 26 27 28 29 30

31
January 2007 Schedule of Events

1 2 3 4 5 6
New Teacher Staff Weight Agilities
Year Work Day Development Room

7 8 9 10 11 12 13
Weight Weight
Word of the Room Weight Group Room
Agilities
week: 72 % Room Run
Belief
Campbell

14 15 16 17 18 19 20
Martin
Word of the Luther King
Weight Agilities Weight Agilities
week: Day
Room Room
Unity 75%
Taylor Football
Banquet
21 22 23 24 25 26 27
Word of
the week: Weight Agilities Weight Group Weight
Discipline Room Room Run Room
Stewart 78%

28 29 30 31
Word of Weight Weight
the week: Room Agilities Room
Resolve 80%
McCarter

Jan. 11
2 / 440 yd. man makers Jan. 19
10 - 40 yard dashes with a 20 second rest between each run 2 / 440 yd. man makers
3 minute rest 12 x 110's
10 - 40 yard dashes with a 20 second rest between each run
5 - 15 yard Bear Crawl Progressions
February 2007 Schedule of Events

1 2 3

4 5 6 7 8 9 10
Word of Student
the week: Agilities Weight Group Weight
Holiday Room Run Room
Perseverance
Eblen

11 12 13 14 15 16 17
Word of Max Max Max Max Max
the week: Testing Testing Testing Testing Testing
Courage
Barnett

18 19 20 21 22 23 24
TAKS TAKS
TAKS TAKS
Weight Reading Retest
Retest Retest
Room Writing
ELA

25 26 27 28 Feb. 8th Feb. 8th


4 - 40 Yd. dashes 2 / 440 yd. man makers
Weight Group
Weight 1 minute rest 4 - 40 Yd. dashes
Room Football
Room 4 - 40 Yd. dashes 1 minute rest
60% Offense
1 minute rest 4 - 40 Yd. dashes
12 - 5 yard sprints 1 minute rest
March 2007 Schedule of Events

1 2 3

Group Student
Football Holiday
Defense

4 5 6 7 8 9 10

Weight Group Weight Group Weight


Room Football Room Football Room
65% Offense Defense

11 12 13 14 15 16 17

Spring Spring Spring Spring Spring


Break Break Break Break Break

18 19 20 21 22 23 24

Weight Group Weight Group Weight


Room Football Room Football Room
75% Offense Defense

25 26 27 28 29 30 31

Weight Group Weight Group Weight


Room Football Room Football Room
80% Offense Defense
April 2007 Schedule of Events

1 2 3 4 5 6 7

Easter
Break

8 9 10 11 12 13 14

Easter Max Max Max Max


Break Testing Testing Testing Testing

15 16 17 18 19 20 21

TAKS TAKS TAKS TAKS TAKS


Testing Testing Testing Testing Testing

22 23 24 25 26 27 28
Spring Spring Spring Spring
Football Football Football Football

29 30
Spring
Football
May 2007 Schedule of Events

1 2 3 4 5
Spring Spring Spring
Football Football Football

6 7 8 9 10 11 12
Spring Spring Spring Spring
Football Football Football Football

13 14 15 16 17 18 19
Spring
Spring Spring Spring Spring
Football
Football Football Football Football
Game

20 21 22 23 24 25 26

Graduation

27 28 29 30 31
Memorial
Day
2007 Summer Off-Season
Weight Room Hours
Monday thru Thursday Summer Off-Season Program

Group 1 / 7:30 am - 9:15 am


Group 2 / 9:30 am - 11:30 am

Monday thru Thursday Evening Weight Room Hours


5:00 pm - 8:00 pm

Friday Weight Room Hours


8:00 am - 11:00 am
June 2007 Schedule of Events
1 2

3 4 Summer 5 Summer 6 Summer 7 Summer 8 9


Off-Season Off-Season Off-Season Off-Season
Program Program Program Program Wt. Room
8:00 - 11:00
Wt. Room Wt. Room Wt. Room Wt. Room
5:00 - 8:00 5:00 - 8:00 5:00 - 8:00 5:00 - 8:00
10 11 Summer 12 13 14 15 16
Summer Summer Summer
Off-Season Off-Season Off-Season Off-Season
Program Program Program Program Wt. Room
8:00 - 11:00
Wt. Room Wt. Room Wt. Room Wt. Room
5:00 - 8:00 5:00 - 8:00 5:00 - 8:00 5:00 - 8:00
17 18 19 20 21 22 23
Summer Summer Summer Summer
Off-Season Off-Season Off-Season Off-Season
Program Program Program Program Wt. Room
8:00 - 11:00
Wt. Room Wt. Room Wt. Room Wt. Room
5:00 - 8:00 5:00 - 8:00 5:00 - 8:00 5:00 - 8:00

Summer
24 25 Off-Season
26 Summer
Off-Season
27Summer
Off-Season
28 Summer
Off-Season
29 30
Program Program Program Program
Wt. Room
8:00 - 11:00
Wt. Room Wt. Room Wt. Room Wt. Room
5:00 - 8:00 5:00 - 8:00 5:00 - 8:00 5:00 - 8:00

Group 1 / 7:30 am - 9:15 am


Group 2 / 9:30 am - 11:30 am
Monday thru Thursday Evening Weight Room Hours
5:00 pm - 8:00 pm
Friday Weight Room Hours
8:00 am - 11:00 am
July 2007 Schedule of Events
1 2 3 4 5 6 7
Summer Summer
Off-Season Off-Season
Program Program
Wt. Room Wt. Room
5:00 - 8:00 5:00 - 8:00

8 9 10 11 12 13 14
Summer Summer Summer Summer
Off-Season Off-Season Off-Season Off-Season
Program Program Program Program

Wt. Room Wt. Room Wt. Room Wt. Room Wt. Room
5:00 - 8:00 5:00 - 8:00 5:00 - 8:00 5:00 - 8:00 8:00 - 11:00

15 16 17 Summer
18 Summer 19 20 21
Summer Summer
Off-Season Off-Season Off-Season Off-Season
Program Program Program Program Wt. Room
8:00 - 11:00
Wt. Room Wt. Room
Wt. Room Wt. Room 5:00 - 8:00
5:00 - 8:00 5:00 - 8:00 5:00 - 8:00

22 23 24 25 26 27
28

29 30 31

Group 1 / 7:30 am - 9:15 am


Group 2 / 9:30 am - 11:30 am
Monday thru Thursday Evening Weight Room Hours
5:00 pm - 8:00 pm
Friday Weight Room Hours
8:00 am - 11:00 am
2007 Summer Off-Season Running Program
Our summer off-season program that takes us outside will consist of the following activities. Our form running section will require all of our
coaches involved and will also require each coach paying close attention to form and technique.

As a team activity we we start each row or activity with the team giving three claps after the start command from a coach. No athlete should be
allowed not to clap, remember we start and finish as a team, if this is observed we will then start the row or activity over. The group must stay
focused. Once our form run station has been completed we then will move right into our summer running program.

Our running program is divided much the same way as the weight room by changing the routine up on a daily basis, this is done to keep the
interest of our athletes.

Form Running
Stances - The first item will be the concentration on a good stance, stances will be done using an actual football related stance by position
played. Each coach will be expected to focus on each athlete and to make sure that they perform the stance as dictated by the program.

a. Athletes will be required to be in a 3 point stance, all down hands will be from finger tips.
b. Feet shoulder with apart.
c. Feet will be with toes pointed slightly inward, with heels pointed outward (this creates a flat back).
d. Eyes will be focused straight ahead, with the back heels of the feet only slightly off the floor.
e. Heels no more than a 1/2 inch off the floor.

Lung Walks -Back knee down front leg forward - Show your numbers - Shoulders Opposite the punch

Mach "A's" (walk for form) - Hammer & Nail, don't beat the drum - Knees above the waist - toes to the sky - eyes on the prize - Show your
numbers

High Knees (with speed)Hammer & Nail, don't beat the drum - Knees above the waist - toes to the sky - eyes on the prize - Show your
numbers

Mach "B's" - Hammer & Nail, don't beat the drum - Knees above the waist - toes to the sky - eyes on the prize - Show your numbers - Paw the
ground

Butt Kick's - Hammer & Nail, don't beat the drum - Kick your self in the butt -eyes on the prize - Show your numbers

Quick Step Carrioca - Feet fire.

Regular Carrioca - Slow stretching action 10 to 15 yards

Right and Left Single Leg Power Skips - Stress Height and Arm Action

Bounding Drill (Gazelles) - Land and explode off of alternate foot (good running form)
Summer Off-Season Weight Training
Week One June 4th thru June 7th

Week One / Monday


Week One / Tuesday
Bench - 4 sets x 8 reps
Incline - 4 sets x 8 reps Leg Extensions - 4 sets x 8 reps
Military - 4 sets x 8 reps Leg Curls - 4 sets x 8 reps
Bent Over Row - 4 sets x 8 reps Shoulder Shrugs - 3 sets x 15 reps
Upright Row - 4 sets x 8 reps Squat - 3 sets x 10 reps
Arm Curl - 3 sets x 12 reps
Power Clean - 3 sets x 10 reps
Reverse Curl - 3 sets x 12 reps

Week One / Wednesday Week One / Thursday


Bench - 4 sets x 8 reps Leg Extensions - 4 sets x 8 reps
Incline - 4 sets x 8 reps Leg Curls - 4 sets x 8 reps
Military - 4 sets x 8 reps Shoulder Shrugs - 3 sets x 15 reps
Bent Over Row - 4 sets x 8 reps Squat - 3 sets x 10 reps
Upright Row - 4 sets x 8 reps Power Clean - 3 sets x 10 reps
Arm Curl - 3 sets x 12 reps
Reverse Curl - 3 sets x 12 reps
Summer Running and Agility Program
Week One June 4th thru June 7th

Monday 10 - 40 yard dashes with a 20 second rest between sprints


3 - minute rest
10 - 40 yard dashes with 20 second rest between sprints
3 - minute rest
12 - 15 yard progressions
15 second rest between sprints

Tuesday Form Run


Stride 440
12 x 110's
20 second second rest between sprints
Wednesday 4 - 40 yard dashes with a 15 second rest between sprints
1 - minute rest
4 - 40 yard dashes with 15 second rest between sprints
1 - minute rest
4 - 40 yard dashes with a 15 second rest between sprints
1 - minute rest
4 - 40 yard dashes with 15 second rest between sprints
1 - minute rest
4 - 40 yard dashes with 15 second rest between sprints
1 - minute rest
12 - 5 yard Sprints

Thursday Agility Stations

Cone Drills
Ladder Drills
Technique Drills
Summer Off-Season Weight Training
Week Two June 11th thru June 15th

Week Two / Monday Week Two / Tuesday

Bench - 4 sets x 8 reps Leg Extensions - 4 sets x 10 reps


Incline - 4 sets x 8 reps Leg Curls - 4 sets x 10 reps
Military - 4 sets x 8 reps Shoulder Shrugs - 3 sets x 15 reps
Bent Over Row - 4 sets x 8 reps Squat - 3 sets x 10 reps
Upright Row - 4 sets x 8 reps Power Clean - 3 sets x 10 reps
Arm Curl - 3 sets x 12 reps
Reverse Curl - 3 sets x 12 reps

Week Two / Wednesday Week Two / Thursday

Bench - 4 sets x 8 reps Leg Extensions - 4 sets x 10 reps


Incline - 4 sets x 8 reps Leg Curls - 4 sets x 10 reps
Military - 4 sets x 8 reps Shoulder Shrugs - 3 sets x 15 reps
Bent Over Row - 4 sets x 8 reps Squat - 3 sets x 10 reps
Upright Row - 4 sets x 8 reps Power Clean - 3 sets x 10 reps
Arm Curl - 3 sets x 12 reps
Reverse Curl - 3 sets x 12 reps
Summer Running and Agility Program
Week Two June 11th thru June 15th

Monday 20 - 40 yard dashes with a 20 second rest between sprints


3 - minute rest
2 - 300 yard dashes

Tuesday Form Run


Stride 440
5 x 110's
20 second second rest between sprints
4 x 60's
15 second rest
3 x 40's
15 second rest
2 x 10's

Wednesday 10 - 40 yard dashes with a 15 second rest between sprints


1 - minute rest
10 - 40 yard dashes with 15 second rest between sprints
2 - minute rest
12 - 15 yard Progressions

Thursday Agility Stations

Cone Drills
Ladder Drills
Technique Drills
Summer Off-Season Weight Training
Week Three June 18th thru June 21th

Week Three / Monday Week Three / Tuesday

Bench - 4 sets x 7 reps Leg Extensions - 4 sets x 10 reps


Incline - 4 sets x 6 reps Leg Curls - 4 sets x 10 reps
Military - 4 sets x 6 reps Shoulder Shrugs - 3 sets x 15 reps
Bent Over Row - 4 sets x 8 reps Squat - 4 sets x 7 reps
Upright Row - 4 sets x 8 reps Power Clean - 4 sets x 4 reps
Arm Curl - 3 sets x 12 reps
Reverse Curl - 3 sets x 12 reps

Week Three / Wednesday Week Three / Thursday

Bench - 3 sets x 8 reps Leg Extensions - 3 sets x 10 reps


Incline - 4 sets x 7 reps Leg Curls - 3 sets x 10 reps
Military - 4 sets x 8 reps Shoulder Shrugs - 3 sets x 20 reps
Bent Over Row - 6 sets x 6 reps Squat - 3 sets x 8 reps
Upright Row - 3 sets x 6 reps Power Clean - 3 sets x 8 reps
Arm Curl - 3 sets x 12 reps
Reverse Curl - 3 sets x 12 reps
Summer Running and Agility Program
Week Three June 18th thru June 21th

Monday 10 - 40 yard dashes with a 20 second rest between sprints


2 - minute rest
10 - 40 yard dashes with a 20 second rest between sprints
2 - minute rest
10 - 40 yard dashes with a 20 second rest between sprints

Tuesday Form Run


Stride 440
4 x 110's
20 second second rest between sprints
3 x 60's
15 second rest
2 x 40's
15 second rest
1 x 10

Wednesday 30 - 40 yard dashes with a 15 second rest between sprints


1 - minute rest
30 - 20 yard dashes with 15 second rest between sprints
3 - minute rest
12 - 15 yard Progressions

Thursday Agility Stations

Cone Drills
Ladder Drills
Technique Drills
Summer Off-Season Weight Training
Week Four June 25th thru June 28th

Week Four / Monday Week Four / Tuesday

Bench - 4 sets x 8 reps Leg Extensions - 3 sets x 10 reps


Incline - 4 sets x 8 reps Leg Curls - 3 sets x 10 reps
Military - 4 sets x 8 reps Shoulder Shrugs - 3 sets x 15 reps
Bent Over Row - 4 sets x 8 reps Squat - 5 sets x 5 reps
Upright Row - 4 sets x 8 reps Power Clean - 4 sets x 3 reps
Arm Curl - 3 sets x 12 reps
Reverse Curl - 3 sets x 12 reps

Week Four / Wednesday Week Four / Thursday

Bench - 3 sets x 6 reps Leg Extensions - 3 sets x 8 reps


Incline - 5 sets x 5 reps Leg Curls - 3 sets x 8 reps
Military - 4 sets x 8 reps Shoulder Shrugs - 3 sets x 20 reps
Bent Over Row - 4 sets x 8 reps Squat - 3 sets x 8 reps
Upright Row - 3 sets x 8 reps Power Clean - 3 sets x 10 reps
Arm Curl - 3 sets x 8 reps
Reverse Curl - 3 sets x 12 reps
Summer Running and Agility Program
Week Four June 25th thru June 28th

Monday Form Run


Stride 440
10 - 40 yard dashes with a 20 second rest between sprints
2 - minute rest
10 - 40 yard dashes with a 20 second rest between sprints
2 - minute rest
10 - 40 yard dashes with a 20 second rest between sprints

Tuesday Form Run


Stride 440
6 x 110's
20 second second rest between sprints
4 x 60's
15 second rest
3 x 40's
15 second rest
2 x 10
Wednesday Form Run
Stride 440
30 - 20 yard dashes with a 15 second rest between sprints
1 - minute rest
30 - 20 yard dashes with 15 second rest between sprints
3 - minute rest
12 - 15 yard Progressions

Thursday Agility Stations

Cone Drills
Ladder Drills
Technique Drills
Summer Off-Season Weight Training
Week Five July 2nd and July 3rd

Week Five / Monday Week Five / Tuesday

Bench - 5 sets x 3 reps Leg Extensions - 3 sets x 8 reps


Incline - 4 sets x 6 reps Leg Curls - 3 sets x 8 reps
Military - 4 sets x 8 reps Shoulder Shrugs - 3 sets x 15 reps
Bent Over Row - 4 sets x 8 reps Squat - 5 sets x 3 reps
Upright Row - 3 sets x 8 reps Power Clean - 4 sets x 12 reps
Arm Curl - 3 sets x 10 reps
Reverse Curl - 3 sets x 10 reps

Week Five / Wednesday Week Five / Wednesday

Holiday July 4th Holiday July 5th


Summer Running and Agility Program
Week Four July 2nd and July 3rd

Monday Form Run


Stride 440
10 - 40 yard dashes with a 20 second rest between sprints
2 - minute rest
10 - 10 yard dashes with a 10 second rest between sprints
2 - minute rest
10 - 5 yard dashes with a 10 second rest between sprints

Tuesday Form Run


Stride 440
10 x 110's
20 second second rest between sprints
7 x 60's
15 second rest
7 x 40's
15 second rest
5 x 10

Wednesday Off

Thursday Off
Summer Off-Season Weight Training
Week Six July 9th thru July 12th

Week Six / Monday Week Six / Tuesday

Bench - 7, 5, 3, 1, 1 Leg Extensions - 3 sets x 8 reps


Incline - 4 sets x 6 reps Leg Curls - 3 sets x 8 reps
Military - 3 sets x 6 reps Shoulder Shrugs - 3 sets x 15 reps
Bent Over Row - 4 sets x 8 reps Squat - 8, 6, 4, 2, 2
Upright Row - 3 sets x 8 reps Power Clean - 4 sets x 2 reps
Arm Curl - 3 sets x 6 reps
Reverse Curl - 3 sets x 6 reps

Week Six / Wednesday Week Six / Thursday

Bench - 3 sets x 6 reps Leg Extensions - 3 sets x 10 reps


Incline - 7, 5, 3, 1, 1 Leg Curls - 3 sets x 10 reps
Military - 3 sets x 6 reps Shoulder Shrugs - 3 sets x 20 reps
Bent Over Row - 4 sets x 8 reps Squat - 3 sets x 6 reps
Upright Row - 3 sets x 8 reps Power Clean - 3 sets x 6 reps
Arm Curl - 3 sets x 6 reps
Reverse Curl - 3 sets x 6 reps
Summer Running and Agility Program
Week Six July 9th thru July 12th
Monday Form Run
Stride 440
10 - 40 yard dashes with a 20 second rest between sprints
2 - minute rest
10 - 40 yard dashes with a 20 second rest between sprints
2 - minute rest
10 - 10 yard dashes with a 20 second rest between sprints
2 - minute rest
10 - 5 yard dashes with 10 second rest between sprints

Tuesday Form Run 4 x 10's


Stride 440 2 x 20's
4 x 10's 4 x 40's
4 x 20's 3 minute rest
2 x 10's
4 x 40's 2 x 20's
3 minute rest 2 x 40's

Wednesday Form Run


Stride 440
30 - 20 yard dashes with a 15 second rest between sprints
1 - minute rest
30 - 20 yard dashes with 15 second rest between sprints
3 - minute rest
12 - 15 yard Progressions

Thursday Agility Stations

Cone Drills
Ladder Drills
Technique Drills
Summer Off-Season Weight Training
Week Seven July 16th thru July 19th

Week Seven / Monday Week Seven / Tuesday

Bench - 4 sets x 8 reps Leg Extensions - 4 sets x 10 reps


Incline - 4 sets x 6 reps Leg Curls - 4 sets x 10 reps
Military - 4 sets x 8 reps Shoulder Shrugs - 3 sets x 15 reps
Bent Over Row - 4 sets x 8 reps Squat - 3 sets x 10 reps
Upright Row - 4 sets x 8 reps Power Clean - 3 sets x 10 reps
Arm Curl - 3 sets x 12 reps
Reverse Curl - 3 sets x 12 reps

Week Seven / Wednesday Week Six / Thursday

Bench - 4 sets x 8 reps Leg Extensions - 4 sets x 10 reps


Incline - 4 sets x 8 reps Leg Curls - 4 sets x 10 reps
Military - 4 sets x 8 reps Shoulder Shrugs - 3 sets x 15 reps
Bent Over Row - 4 sets x 8 reps Squat - 3 sets x 10 reps
Upright Row - 4 sets x 8 reps Power Clean - 3 sets x 10 reps
Arm Curl - 3 sets x 12 reps
Reverse Curl - 3 sets x 12 reps
Summer Running and Agility Program
Week Seven July 16th thru July 19th

Monday Form Run


Stride 440
10 - 40 yard dashes with a 20 second rest between sprints
2 - minute rest
10 - 40 yard dashes with a 20 second rest between sprints
2 - minute rest
10 - 10 yard dashes with a 20 second rest between sprints
2 - minute rest
10 - 5 yard dashes with 10 second rest between sprints
Tuesday Form Run 3 minute rest
Stride 440 4 x 15's
2 x 15's 2 x 30's
2 x 30's 2 x 40's
2 x 40's 3 minute rest
3 minute rest 2 x 15's
4 x 10's 2 x 30's
4 x 15's 2 x 40's
4 x 25's
4 x 40's
Wednesday Form Run
Stride 440
30 - 20 yard dashes with a 15 second rest between sprints
1 - minute rest
30 - 20 yard dashes with 15 second rest between sprints
3 - minute rest
12 - 15 yard Progressions

Thursday Agility Stations

Cone Drills
Ladder Drills
Technique Drills
Metabolic Speed Program
How To Run The Metabolic Speed Program
Purpose: To simulate the running reqirements of an actual football game.

The goal of the metabolic running program is for our athletes to be able to complete three to four quarters of the program prescribed for their
particular position. We will ask our athletes to find a partner and have them on their own after completing our after school weight lifting progra
perform only three quarters of the following illustrations on the next few pages, due to the demands from other aspects of our running and agil
program during our athletic period. There are two rest periods per quarter and a rest period at the end of each quarter. Our athletes when
performing their metabolic position running should go as fast as they can on each run, so as to gain the full effect of the speed program.

One of the features of the workout program is that our athletes can cover the distance suggested in any direction. So, they can simulate not o
straight ahead speed but, also movements that simulate their particular position.

Examples:

1. Receivers can run particular patterns for the distances suggested.


2. Offensive guards and tackles can pull, zone step, or pass protect.
3. Linebackers and defensive backs can work their drops (backpedal).
4. Offensive backs can run sweeps, slants, or pass patterns.

Each position is programed individually to bouts of exercise and rest that simulates playing requirements. (see following pages for individual
programs). As mentioned, our athletes should run the distance described as fast as possible and then rest for the alloted time. It is important
go "all out" for each bout of exercise and only rest as outlined. The metabolic program is divided into quarters with the 2nd, 3rd, and 4th quart
being replications of the first quarter.

During our off-season and the time we spend performing the metabolic speed program we should keep track of our quarter times and total
exercise time. As our athletes become better conditioned, the quarter times and total time should be less. A comparison of the 1st to 2nd, 3rd
and 4th quarters should indicate their degree of football endurance and if their 2nd, 3rd, or 4th quarter time is more than their 1st quarter time,
they should spend additional effort to develop more endurance (additional distance running).

This program can be run alone but, it will be easier if they have a partner to run the watch and mark the spot they have to run to. Our athletes
must strive to only rest 15 seconds (not 14 or 16 seconds), and to run every yard suggested distance.

The suggested furthest distance run is a 50 yard area, or use the football field. The person helping their partner goes to the spot they are to ru
to, and tells you when to start. Once the athlete crosses the line they are running to, the person keeping time starts the fifteen second rest tim
while at the same time, he then goes to the next yard marker the partner has to run to. The partner keeping the time will give a 3-2-1 call and
are off and running to him once more. This procedure continues until all 26 runs have been completed. This will then consitute one quarter.
You will wait 3 minutes and repeat all 26 runs again. At half time you will rest 5 minutes and then go through the 3rd quarter as you did the firs
two quarters. In the beginning our athletes may find it difficult to complete two quarters, but they should start with two quarters and progress to
three quarters.
Metabolic Speed Program
Offensive Backs
Quarterbacks, Running Backs
1st Qrt. Reps Distance (yds.) Rest Time (sec.)

1 7 15
2 14 15
3 7 15
4 8 15
5 5 15
6 40 15
7 40 15
8 5 15
9 2 15
10 50 15
* Rest 3 Minutes *
2nd Qrt. Reps Distance (yds.) Rest Time (sec.)

1 5 15
2 12 15
3 40 15
4 3 15
5 40 15
6 12 15
7 5 15
8 5 15
9 15 15
10 40 15
* Rest 3 Minutes *
3rd Qrt. Reps Distance (yds.) Rest Time (sec.)

1 5 15
2 12 15
3 40 15
4 3 15
5 40 15
6 12 15
Metabolic Speed Program
Receivers
Wide Receivers, Tight Ends
1st Qrt. Reps Distance (yds.) Rest Time (sec.)

1 20 15
2 40 15
3 12 15
4 30 15
5 5 15
6 40 15
7 20 15
8 10 15
9 25 15
10 50 * Rest 3 Minutes * 15
2nd Qrt. Reps Distance (yds.) Rest Time (sec.)

1 25 15
2 30 15
3 40 15
4 12 15
5 40 15
6 25 15
7 14 15
8 7 15
9 40 15
* Rest 3 Minutes *
10 7 15
3rd Qrt. Reps Distance (yds.) Rest Time (sec.)

1 7 15
2 40 15
3 12 15
4 15 15
5 15 15
6 40 15
Metabolic Speed Program
Offensive Line
Centers, Guards, Tackles
1st Qrt. Reps Distance (yds.) Rest Time (sec.)

1 11 15
2 40 15
3 4 15
4 7 15
5 3 15
6 40 15
7 7 15
8 3 15
9 5 15
* Rest 3 Minutes *
10 24 15
2nd Qrt. Reps Distance (yds.) Rest Time (sec.)

1 3 15
2 1 15
3 50 15
4 40 15
5 3 15
6 5 15
7 4 15
8 40 15
9 6 15
10 40 * Rest 3 Minutes * 15
3rd Qrt. Reps Distance (yds.) Rest Time (sec.)

1 6 15
2 50 15
3 5 15
4 3 15
5 10 15
6 20 15
Metabolic Speed Program
Defensive Backs
Corners, Free Safeties
1st Qrt. Reps Distance (yds.) Rest Time (sec.)

1 15 15
2 7 15
3 3 15
4 40 15
5 30 15
6 40 15
7 4 15
8 8 15
9 11 15
10 50 * Rest 3 Minutes * 15
2nd Qrt. Reps Distance (yds.) Rest Time (sec.)

1 4 15
2 5 15
3 23 15
4 40 15
5 13 15
6 5 15
7 8 15
8 20 15
9 50 15
15 * Rest 3 Minutes *
10 15
3rd Qrt. Reps Distance (yds.) Rest Time (sec.)

1 7 15
2 3 15
3 40 15
4 15 15
5 30 15
6 25 15
Metabolic Speed Program
Linebackers
Inside Linebackers and Outside Linebackers
1st Qrt. Reps Distance (yds.) Rest Time (sec.)

1 4 15
2 40 15
3 4 15
4 5 15
5 22 15
6 40 15
7 8 15
8 3 15
9 10 15
10 50 * Rest 3 Minutes * 15
2nd Qrt. Reps Distance (yds.) Rest Time (sec.)

1 5 15
2 8 15
3 40 15
4 40 15
5 14 15
6 8 15
7 3 15
8 30 15
9 50 15
10 4 * Rest 3 Minutes * 15
3rd Qrt. Reps Distance (yds.) Rest Time (sec.)

1 3 15
2 40 15
3 5 15
4 22 15
5 14 15
6 40 15
Metabolic Speed Program
Defensive Line
Defensive Tackles, Defensive Ends
1st Qrt. Reps Distance (yds.) Rest Time (sec.)

1 5 15
2 40 15
3 4 15
4 2 15
5 24 15
6 40 15
7 7 15
8 4 15
9 4 * Rest 3 Minutes * 15
10 50 15
2nd Qrt. Reps Distance (yds.) Rest Time (sec.)

1 10 15
2 5 15
3 7 15
4 40 15
5 8 15
6 5 15
7 9 15
8 18 15
9 18 * Rest 3 Minutes * 15
10 5 15
3rd Qrt. Reps Distance (yds.) Rest Time (sec.)

1 8 15
2 4 15
3 40 15
4 2 15
5 24 15
6 15 15
300 Yard Shuttle
Set the 800 yard shuttle as shown in the following diagram. Mark off 25 yards. Athletes sprint
the 25 yard course up and back to the starting line for six round trips. (12 x 25 yards = 300 yards)

After completing 1 trail run you will rest for exactly 5 minutes. Start the second trail run at this
time. The time should be less than 2 seconds from the first.

Using the following times as a guide line:

Defensive Backs / Running Backs / Wide Receivers = 58 Seconds


Tight Ends / Linebackers / Fullbacks = 60 Seconds
Offensive Line / Defensive Line = 63 Seconds

25 25
300 Yard
Shuttle Run
20 20
12 - 25 Yd. Runs
15
15

10 10

5 5

5 Minute Rest
Start Finish Between Runs Start Finish