Plyo-Speed-Agility-Conditioning Program

SC FOOTBALL SUMMER 2014

Plyo-Speed-Agility-Conditioning program.

Notes

All Speed and agility days need to be done with MAX EFFORT to achieve max gains. Ideally, they are done before lift to get the most benefit.

If schedule is tight the Wednesday positional drills may be incorporated with speed/agility days.

Tempo activities: Running, biking, swimming, running in water, jump rope, prowler pushing, sled drags, med ball throws, burpees, sledgehammers, chopping wood, various calisthenics, rollerblading (if your into that sort of thing), etc. Get creative. You can mix multiple modes together. For example, you can push the prowler, then do sledgehammer slams followed by pushups and situps.

During active rest days pick an activity, have fun and get the heart rate up. This can include a pickup game, whiffle ball, swimming, riding a bike, etc. This shouldn’t be strenuous on the body.

Sundays should be used as recovery only. During rest is when our bodies grow and become stronger. On Sunday foam roll if available, do mobility work, stretch. Remember to get a change in tissue you must hold a stretch for at least 2 mins. Rest, watch Tv, and do some recovery work.

Most drills can be found by a quick internet search if you are unsure of what they are.

is a tremendous resource for mobility and recovery ideas.

Questions:

Field warm up–Feel free to add any you prefer.

All 20 yards

Knee pull to quad pull

Piriformis( hips square, knee across body)

Elephant walk

Hip flexor (squeeze glute)

Spiderman Stretch

A-skip (knee up, toe up) (arms cheek to cheek)

High knees to butt kick (knee up toe up, lots of reps)

Backward open hip skip (knees higher than hips)

Backpedal to strideout (low C.O.G. quick feet)

Straight leg kick to straight leg skip( leg straight, snap leg down)

Lateral lunge (feet face fwd, sit back on heel)

Shuffle ( feet don’t touch, push to move)

Carioca-flip half way jog it out(snap the leg over

Power skip (height/ Distance)

70% build up

90% burst

5/19-before Lift

1.Warm up

2. Standing box Jump 4x3

2a. Lineman add 4x3 overhead med ball toss.

3. Continuous jumps on hill 4x3 jumps

3. Line- positional start 4x15y rest 25s

Big Skill-positional start 4x 25y rest 25s

Skill-positional start 4x35y rest 25s

5/20-after Lift

Warm up
Tempo Activity (choose from above) 12x20s 15s rest inbetween each

5/21-Postion specific drills

1.warmup

2. 15mins of drills

5/22-Before lift

Warm up
5-10-5 drill x 4 (full recovery)
Jumps for distance 5x2 Line, big skill 5x3, skill 5x4 (continuous jumps for each set)

5/23-After lift

Warm up
Tempo Activity (choose from above) 12x20s 15s rest inbetween each

5/26-Before lift

Warm up
Standing box jump 5x3
Lineman add 4x3 kneeling med ball toss.
Continuous jumps on hill 5x3
Line- positional start 4x15y rest 20s

Big Skill-positional start 4x 25y rest 20s

Skill-positional start 4x35y rest 20s

5/27-After lift

Warm up
Tempo Activity (choose from above) 15x20s 15s rest inbetween each

5/28

1.Warm up

2. Position specific drills 15mins

5/29-Before lift

Warm up
T-Test drill x5 (full recovery)
Jumps for distance 5x2 Line, big skill 5x3, skill 5x4 (continuous jumps for each set)
Backpedal 10y + sprint 20y x 4 (1:00 rest)

5/30-After Lift

1. Warm up

2.Tempo Activity (choose from above) 15x25s 15s rest inbetween each

6/2-Before lift

Warm up
Standing box jump 6x3
Lineman add 5x3 chest pass med ball toss.
Continuous jumps on hill 6x3
Line- positional start 5x15y rest 25s

Big Skill-positional start 5x 25y rest 25s

Skill-positional start 5x35y rest 25s

3 cone drill

6/3-After lift

1.Warm up

2.Positional Tempo runs- These runs are done at 60-75% of max effort, so a 6-7 difficulty out of 10.

Short runs are 60y, 80y, 100y, respectively for Line, Big, Skill

Long runs are 120y, 160y, 200y respectively for Line, Big, Skill

Rest periods in between reps is walking 50yards, rest periods inbetween sets is walking 100yards

Set 1 SSS

Set 2 SLSS

Set 3 SLLS

Set 4 SSSL

Example. For set 1 if you are a skill player you would run 100yards-walk 50yards, run 100yards-walk 50yards, run 100 yards walk 50yards and then walk 100 yards before starting set 2.

6/4

Warm up
Position specific work 15 min

6/5-Before lift

Warm up
L-Cone drill x5 (full recovery)
Jumps for distance 4x2 Line, big skill 4x3, skill 4x4 (continuous jumps for each set)
Backpedal 10y + sprint 20y x 5 (1:00 rest)

6/6-After lift

1.Warm up

2. Positional tempo runs

Set 1. SSS

Set 2. SLSS

Set 3. SLLS

Set 4 SSLS

Set 5 SSS

6/9-Before lift

1.Warm up

2.2.Rotational MB throw 5 x2 ea side

2a. Lineman use MB chest +sprint 10y

3.Flying 20y sprints. Build up 20y, sprint 20y, decelerate 20y x8

6/10-After lift

1.Warm up

2. Positional tempo runs

Set 1. SSS

Set 2. SLSS

Set 3. SLLS

Set 4 SSLS

Set 5 SSSS

6/11

Warm up
Position specific work 15 min

6/12-Before lift

Warm up
Depth drop 18in box 3x8 (soft landing, knees out)
Partner or coach mirror drill 10 x 10s series 30s rest in between ea
Sprints 25y x6 walk back to start is rest

6/13-After lift

1.Warm up

2.Positional tempo runs

Set 1. SSS

Set 2. SLSS

Set 3. SSLL

Set 4 SSLS

Set 5 SSS

6/16-Before lift

Warm up
Backwards overhead MB toss 6x2

2a. Lineman use MB chest +sprint 10y

Partner tag 10x10y box 10x15s 45s rest
Backpedal 5 y+10y sprint x 5 30s rest

6/17-After lift

1.Warm up

2. Positional tempo runs- ADD 10 push ups after each rep in addition to rest.

Set 1. SSS

Set 2. SLSS

Set 3. SSLL

Set 4 SSLS

Set 5 SSS

6/18

Warm up
Position specific work 15 min

6/19-Before lift

1.Warm up
Depth drop 18in box 6x5 (soft landing, knees out)
Partner or coach mirror drill 12 x 10s series 30s rest in between ea
Sprints 20yx8 walk back to start is rest

6/20-After lift

1.Warm up

2. Positional tempo runs- ADD5 burpess after each rep in addition to rest.

Set 1. SSS

Set 2. SLSS

Set 3. SSLS

Set 4 SSSS

Set 5 SSS

6/23-Before lift

1.Warm up

2. Rotational MB toss 6x2

2a. Lineman use MB chest +sprint 10y

3.Jumps for distance 4x2 Line, big skill 4x3, skill 4x4 (continuous jumps for each set

4. Partner tag 10x10y box 12x15s 45s rest

6/24-After lift

1.Warm up

2. Positional tempo runs- ADD 10 burpess after each rep in addition to rest.

Set 1. SSS

Set 2. SLSS

Set 3. SSLL

Set 4 SSLS

Set 5 SSS

6/25

Warm up
Position specific work 15 min

6/26-Before lift

1.Warm up

2. Depth JUMP 18in box 5x2 (soft landing, knees out, SHORT GROUND CONTACT TIME)

3. Partner or coach mirror drill 15 x 10s series 40s rest in between ea

4. Kneeling lateral start Sprints 10yx 8 m(4 ea way) 30s rest

6/27-After lift

1.Warm up

2. Positional tempo runs- ADD 15 push ups after each rep in addition to rest.

Set 1. SSS

Set 2. SLSS

Set 3. SSLL

Set 4 SSLS

Set 5 SSSL

6/30-Before lift

Warm up
Overhead MB toss 6x2
2a. Lineman add clap push up 4x5
Jumps for distance 4x3 Line, big skill 5x3, skill 5x4 (continuous jumps for each set)
Hill sprint 15y x 10 (45s rest)

7/1-After lift

Warm up

Repeat 2x 2:00 rest in between each

Sprint 3x 5y backpedal 30s rest

Lateral shuffle L side 3x 5y 30s rest

Sprint 10y down and back 30s rest

Lateral shuffle R side 3x 5y 30s rest

Sprint 3x 5y backpedal 30s rest

Sprint 10y down and back 30s rest

7/2 –OFF

7/3-OFF

7/4-OFF

7/5-OFF

7/7-Before lift

Warm up
Underhand MB toss 6x3
2a. Lineman add clap push up 4x5
Jumps for distance 5x3 Line, big skill 6x3, skill 6x4 (continuous jumps for each set)
Hill sprint 20y x 8 (45s rest)

7/8-After lift

1.Warm up

2. Run 2x

1 quarter = 4x55y striders and 2x 60y shuttles

1 55y strider 45s rest

1 60y shuttle (5-10-15) 45s rest

Rest 2:00

1 55y strider 45s rest

1 60y shuttle (5-10-15) 45s rest

2:00 rest inbetween.

7/9

1.Warm up

2. Position specific work 20 mins

7/10-Before lift

1.Warm up

2. Depth JUMP 18in box 6x3 (soft landing, knees out, SHORT GROUND CONTACT TIME)

3. Partner or coach mirror drill 15 x 10s series 40s rest in between ea

4. Kneeling lateral start Sprints 10y x 10 (5ea way) 30s rest

7/11-After lift

1.Warm up

2. Repeat 2x 1:30 rest in between

Sprint 3x 5y backpedal 25s rest

Lateral shuffle L side 3x 5y

Sprint 15y down and back

Lateral shuffle R side 3x 5y

Sprint 3x 5y backpedal 25s rest

Sprint 15y down and back

7/14-Before lift

Warm up
Underhand MB toss 6x4
2a. Lineman add clap push up 5x5
Jumps for distance 5x3 Line, big skill 6x3, skill 6x4 (continuous jumps for each set)
Positional sprints 10 x 10,15,20 y line, big, skill (walk back is rest)

7/15-After lift

1.Warm up

3 quarters

1 55y strider 45s rest

1 60y shuttle (5-10-15) 45s rest

Rest 2:00

1 55y strider 45s rest

1 60y shuttle (5-10-15) 45s rest

2:00 rest inbetween.

Repeat x 2

7/16

Warm up
Positional work

7/17-Before Lift

1.Warm up

2. Depth Broad Jump 18in box 4x2 + (soft landing, knees out, SHORT GROUND CONTACT TIME)

3. 5-10-5 x 4 (2 ea way full recovery)

4. Partner or coach mirror drill 15 x 10s series 40s rest in between ea

5. Push up start Sprints 15y x 10 30s rest

7/18-After lift

Warm up

Repeat 2x 1:00 rest in between

Sprint 3x 5y backpedal 25s rest

Lateral shuffle L side 3x 5y

Sprint 20y down and back

Lateral shuffle R side 3x 5y

Sprint 3x 5y backpedal 25s rest

Sprint 20y down and back

7/21-Before Lift

Warm up
Backwards overhead MB toss 8x3
2a. Lineman add MB Chest pass +sprint 5 y x 10
Single Leg continuous hops 3x4 ea leg
Hill sprints 15yx 10 (rest 30s)

7/22-After lift

1.Warm up

4 quarters

1 55y strider 40s rest

1 60y shuttle (5-10-15) 40s rest

Rest 1:45

1 55y strider 40s rest

1 60y shuttle (5-10-15) 40s rest

1:45 rest inbetween.

7/23

Warm up
Positional work

7/24-Before lift

1.Warm up

2. Depth Broad Jump 18in box 5x2 + (soft landing, knees out, SHORT GROUND CONTACT TIME)

3. T-test x 4 (full recovery)

4. Partner or coach mirror drill 10 x 15s series 35s rest in between ea

5. back pedal 10y +20y sprint x 8 ( full recovery)

7/25-After lift

1.warm up

Repeat 3x 1:30 rest in between

Sprint 3x 5y backpedal 25s rest

Lateral shuffle L side 3x 5y25s rest

Sprint 20y down and back25s rest

Lateral shuffle R side 3x 5y25s rest

Sprint 3x 5y backpedal 25s rest

Sprint 20y down and back

7/28-Before Lift

Warm up
Rotational MB toss 5x3 ea way
2a. Lineman add MB Chest pass +sprint 5 y x 10
Single Leg continuous hops 3x5 ea leg
Hill sprints 20yx 8 (rest 35s)

7/29 After lift

1.Warm up

4 quarters

1 55y strider 40s rest

1 60y shuttle (5-10-15) 40s rest

Rest 1:35

1 55y strider 40s rest

1 60y shuttle (5-10-15) 40s rest

1:35 rest inbetween.

7/30

1.Warm up

2. Positional work

7/31-Before lift

1.Warm up

2. Depth Broad Jump 18in box 5x2 + (soft landing, knees out, SHORT GROUND CONTACT TIME)

3. 3 cone drill x 6 (full recovery)

4. Partner or coach mirror drill 10 x 15s series 30s rest in between ea

5. Clap push up 3x6

8/1-After lift

Repeat 3x 1:15 rest in between

Sprint 3x 5y backpedal 25s rest

Lateral shuffle L side 3x 5y25s rest

Sprint 20y down and back25s rest

Lateral shuffle R side 3x 5y25s rest

Sprint 3x 5y backpedal 25s rest

Sprint 20y down and back

8/4-Before Lift

Warm up
Underhand MB toss 5x4
2a. Lineman add MB Chest pass +sprint 5 y x 12
Single Leg continuous hops 3x6 ea leg
Kneeling lateral starts 15 yards x 5 ea way (35s rest)

8/5-After lift

1.Warm up

4 quarters

1 55y strider 40s rest

1 60y shuttle (5-10-15) 40s rest

Rest 1:30

1 55y strider 40s rest

1 60y shuttle (5-10-15) 40s rest

1:30 rest inbetween.

8/6

Warm up
Positional work

8/7-Before lift

1.Warm up

2. Lateral hurdle hop 4x3 ea way (soft landing, knees out, SHORT GROUND CONTACT TIME)

3. Agility Drill your choice x 6 (35s rest)

4. Partner chase drill 15x 10s series 30s rest in between ea

5. Clap push up 4x5

8/8-After lift

Repeat 4x 1:30 rest in between

Sprint 3x 5y backpedal 25s rest

Lateral shuffle L side 3x 5y25s rest

Sprint 20y down and back25s rest

Lateral shuffle R side 3x 5y25s rest

Sprint 3x 5y backpedal 25s rest

Sprint 20y down and back\

8/11-Before lift

Warm up
Broad jump 5x3 Continous
10 y sprints x8 (35s rest)

8/12

1.Warm up

4 quarters

1 55y strider 35s rest

1 60y shuttle (5-10-15) 35s rest

Rest 1:30

1 55y strider 35s rest

1 60y shuttle (5-10-15) 35s rest

1:30 rest inbetween.

Repeat 3x more

8/13-8/15

Mobility

Practice acceleration

Light sprints 70-80% no more than 10

Stay loose