Off Season Training Key points •
Train athletically, mostly standing and multi-joint exercises
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Train movement of positions and level of playing style
Categories: Our goal is to separate different athletes into their prospective category to help further their development without inhibiting the more advance or novice group •
Gold: elite group usually the strongest and athletic
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Cardinal: intermediate
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Grey: beginners, all athletes start at this stage Speed Group Categories
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Outside the box: QB, RB, WR, DB, K/P
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Skill Front 7: TE, LB, DE, SNAPPERS
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Interior front- 7: OL, DT
MONDAY
TUESDAY Speed/Agility Deadlifts A’s, B’s and C’s Romanian deadlifts Knee jumps Power cleans Scissors 4 sets of 11 reps each Bounding Triples Feet strikes Deadlift 5 yard High knees Romanian deadlift 4 accelerated starts Power clean 4 high knee starts =1 Triple, 33 Triples 4 starts total Warm up 7 deadlifts 7 hang cleans 3 sets each
Lateral Speed Jumping jacks A’s, B’s and C’s Side lunge jumps Scissors
Power cleans ( @ 115, 135, 155) Hurdles drills 7 sets of 7 reps each Single leg A’s Double leg A’s Double leg back A’s Single leg B’s Double leg B’s Double leg back B’s
THURSDAY
FRIDAY Conditioning
Bench Press Incline dumbbell press Sand jumps Dumbbell shoulder 30 seconds on and off press 11 sets of 11 reps each MB broad (30 yards) MB bunny hops (30 Single doubles press yards +10 reps Speed latter drills 4 sets 2 count 3 count 4 count Conditioning 1-and-1’s (60 yards) Sprint Pull-up Pushup =1, 4 sets of 15 5 sprints-backpeddle 25-15-5 flys 5 backpeddles-sprint 25-15-5 rows 5 carioca 25-15-5 flips 5 shuffles 3 sets of each 35 yards 20 seconds in between
3 sets of each