North Football
Workout Manual
North High School Football
34041 Stevens Blvd
Football Office: 440-975-3688
Website: Northfootball.org
Twitter: @BSTW4LIFE
VISION
“Participation in the North Football
Program will be an opportunity for young
people to develop the skills to be a
Champion both on and off the football
field. The emphasis of our program will
be to inspire our student-athletes to
respect one another and to provide
opportunities for personal growth. The
coaching staff will develop an
environment for young student-athletes to
set goals and give them the physical and
mental coaching to achieve them.
Through this process we will cultivate a
winning tradition that makes the
community proud.”
Greatest Ever Ranger Football Season: Message – No. 1
As a participant in the greatest game in America today, you will find that football
makes more demands upon you than any other team sport.
You’ll spend more hours of practice time in hitting people, often people whom you
like. You will take jarring blocks and tackles, and yet be forced to control your temper.
You’ll do this each day from the opening of practice until the final game of the season
under extreme weather - hot, cold, rain, snow, sleet, etc. And if you’re a FOOTBALL
PLAYER, you will love every minute of it.
There will be times when you will question the wisdom of it all. There will moments
when you will want to give up. But, if you are a football player, you will stick to it.
Football is built upon contact, and played under all weather conditions, as contrasted to
other sports which are fun to practice and which involve only skills and no body contact,
but what you get will make it all worthwhile.
Physique and natural ability have a strong bearing upon and individual’s success in
football. A strong body is desirable, and as a football player you will spend hours in
developing yourself. Yet there are other things that you will find are equally important.
Often it won’t be the boy with the best body, or the greatest natural ability who will win
out in the end.
Football demands stern self-discipline – the desire of each player to do things which
he feels are the very best for the team.
You’ve got to get along with others – regardless of creed, color, or nationality.
You’ve got to accept responsibility, and carry out your assignment to the best of your
ability. Personal ambitions must be subjugated to the overall aim.
Every practice session, every chalk talk, every player meeting will test your selfdiscipline. Every day will present another test of self-denial, which is vital to success.
You will learn to respect the judgment of all your coaches, both on and off the field.
Sure, there will be opportunity for laughter, a smile, and a joke. But they must
come at the right spot.
The proper state of mind is vital to winning the game. You must be inspired never
to let “Can’t” come into your mind. Even when you believe you are outmanned across the
line, you must have a WILL TO WIN and a confidence that the job can be done.
FOOTBALL demands courage – courage to throw your body around with reckless
abandon on the field of play.
You have got to BELIEVE in what you are doing. You have got to have loyalties;
you have got to make sacrifices; you have to train, respect coaches, and cooperate with
your teammates.
A successful play demands a machine-like performance by every man. If the right
end hasn’t got courage, or will, or the determination to block that opposing tackle, then the
play won’t work. The same is true for every assignment for every player, because football
is a team game.
Football demands intelligence – smartness, the ability to learn plays and then apply
the knowledge to the right situation.
You must develop the ability to react quickly to moves of your opponents. In split
seconds, you must adjust your mental image from one assignment to another; carry it out
with dispatch and efficiency. Through all of this, you must temper your actions with a code
of sportsmanship.
The principles of the game of football parallel the principles of the game of life.
Carry on in your everyday life what you learn on the football field, and you will find that
you have developed a wholesome, respected personality. You will win without boasting and
lose without excuses. You will have spirit, poise, confidence, and aggressiveness.
No matter whether you develop into a star halfback or lineman, no matter whether
you eventually read your name in headlines; you will be BETTER for having played
football. In future years you will look back upon your accomplishments with satisfaction.
WHAT ARE YOU DOING EXTRA NOW IN ANTICIPATION OF THE NEXT
FOOTBALL SEASON? WE WILL HAVE OUR BEST EVER FOOTBALL TEAM IF
WE GET ENOUGH YOUNG MEN WITH CHARACTER AND DEDICATION. HOW
WILL YOU MEASURE UP? HOW ARE YOU PROGRESSING WITH YOUR
WORKOUTS? COMMUNITY SERVICE? CLASSROOM WORK?
THIS IS A CORRESPONDENCE FROM LEGENDARY
NORTH FOOTBALL COACH VIC MCINTIRE TO HIS
G.C.C. CHAMPIONSHIP TEAM. WHAT IT TAKES TO
WIN IN FOOTBALL AND LIFE NEVER CHANGES!
GO NORTH!
Monday Workouts
Deadlifts
Max
90%
Sets
Reps
Week 1
3
5
0.65
0.75
Week 2
3
3
0.7
0.8
0.9
Week 3
3
5,3,1
0.75
0.85
0.95
Week 4
3
5
0.4
0.5
0.6
Deadlifts
Max
90%
Percentage
Sets
Reps
3
5
Week 6
3
3
0.7
0.8
0.9
Week 7
3
5,3,1
0.75
0.85
0.95
0.4
0.5
0.6
Week 8
Percentage
0.75
3
5
90%
Sets
Reps
Week 1
3
5
0.65
0.75
0.85
Week 2
3
3
0.7
0.8
0.9
Week 3
3
5,3,1
0.75
0.85
0.95
Week 4
3
5
0.4
0.5
0.6
Max
90%
Sets
Reps
Week 5
3
5
0.65
0.75
0.85
Week 6
3
3
0.7
0.8
0.9
Week 7
3
5,3,1
0.75
0.85
0.95
Week 8
3
5
0.4
0.5
0.6
OH Press
Pounds
Reps Completed
Pounds
Reps Completed
Pounds
Reps Completed
0.85
Max
OH Press
Reps Completed
0.85
Week 5
0.65
Pounds
Percentage
Percentage
Chins/Pull-ups: perform a set of 3-5 reps between every set of Military and Deadlifts
Back Raises - 3 sets of 15 reps (Good mornings week 5-8: 3 sets of 20 with empty bar)
DB Lunges: 3 sets of 6 reps per leg (DB step-ups week 5-8: 3 sets of 6 per leg)
Med Ball Sit-ups: 3 sets of 20 reps
Wednesday Workouts
Bench Press
Max
90%
Sets
Reps
Week 1
3
5
0.65
0.75
Week 2
3
3
0.7
0.8
0.9
Week 3
3
5,3,1
0.75
0.85
0.95
Week 4
3
5
0.4
0.5
0.6
Max
90%
Bench Press
Percentage
Sets
Reps
3
5
Percentage
Week 6
3
3
0.7
0.8
0.9
Week 7
3
5,3,1
0.75
0.85
0.95
Week 8
3
5
0.4
0.5
0.6
0.75
0.85
Pushups: 5 sets of 20 reps
Chins/Pull-ups: perform a set of 3-5 reps between every set of bench press and dips.
Dips: 5 sets of 10 - 20 reps (reps based on athlete's strength)
Curls: 3 sets of 10 reps
Lying Leg Raises: 3 sets of 25 reps
Reps Completed
Pounds
Reps Completed
0.85
Week 5
0.65
Pounds
Friday Workouts
Power Cleans
Max
90%
Sets
Reps
Week 1
3
5
0.65
0.75
Week 2
3
3
0.7
0.8
0.9
Week 3
3
5,3,1
0.75
0.85
0.95
Week 4
3
5
0.4
0.5
0.6
Max
90%
Power Cleans
Percentage
Sets
Reps
3
5
Percentage
Week 6
3
3
0.7
0.8
0.9
Week 7
3
5,3,1
0.75
0.85
0.95
0.4
0.5
0.6
0.75
3
5
Squats
Max
90%
Sets
Reps
Week 1
3
5
0.65
0.75
0.85
Week 2
3
3
0.7
0.8
0.9
Week 3
3
5,3,1
0.75
0.85
0.95
Week 4
3
5
0.4
0.5
0.6
Squats
Max
90%
Sets
Reps
Week 5
3
5
0.65
0.75
0.85
Week 6
3
3
0.7
0.8
0.9
Week 7
3
5,3,1
0.75
0.85
0.95
Week 8
3
5
0.4
0.5
0.6
Percentage
Percentage
DB Bench Press: 4 sets of 10
Glute-Ham Raises: 3 sets of 10 reps (40 reps week 5-8 in as few sets as possible)
Decline Bench Sit-ups: 3 sets of 20 reps
Pounds
Reps Completed
Pounds
Reps Completed
Pounds
Reps Completed
0.85
Week 8
Shrugs: 3 sets of 15 reps
Reps Completed
0.85
Week 5
0.65
Pounds
Monday Workouts
Deadlifts
Max
90%
Sets
Reps
Week 1
3
531
0.75
Percentage
0.85
0.95
Week 2
3
5
0.65
0.75
0.85
Week 3
3
3
0.7
0.8
0.9
Week 4
3
5,3,1
0.75
0.85
0.95
Deadlifts
Max
90%
Sets
Reps
Week 5
3
5,3,1
0.75
0.85
0.95
Week 6
3
5
0.65
0.75
0.85
Week 7
3
5
0.65
0.75
0.85
Week 8
3
3
0.7
0.8
0.9
0.75
0.85
0.95
Week 9
Percentage
3
5,3,1
Max
90%
Sets
Reps
Week 1
3
531
0.75
0.85
0.95
Week 2
3
5
0.65
0.75
0.85
Week 3
3
3
0.7
0.8
0.9
Week 4
3
5,3,1
0.75
0.85
0.95
Max
90%
Sets
Reps
Week 5
3
5,3,1
0.75
0.85
0.95
Week 6
3
5
0.65
0.75
0.85
Week 7
3
5
0.65
0.75
0.85
Week 8
3
3
0.7
0.8
0.9
Week 9
3
5,3,1
0.75
0.85
0.95
OH Press
OH Press
Percentage
Percentage
Pounds
Reps Completed
Pounds
Reps Completed
Pounds
Reps Completed
Pounds
Reps Completed
Chins/Pull-ups: perform a set of 3-5 reps between every set of Military and Deadlifts
Back Raises - 3 sets of 15 reps (Good mornings week 5-8: 3 sets of 20 with empty bar)
DB Lunges: 3 sets of 6 reps per leg (DB step-ups week 5-8: 3 sets of 6 per leg)
Med Ball Sit-ups: 3 sets of 20 reps
Wednesday Workouts
Bench Press
Max
90%
Sets
Reps
Week 1
3
531
0.75
0.85
0.95
Week 2
3
5
0.65
0.75
0.85
Week 3
3
3
0.7
0.8
0.9
Week 4
3
5,3,1
0.75
0.85
0.95
Max
90%
Bench Press
Percentage
Sets
Reps
Week 5
3
5,3,1
0.75
Percentage
0.85
0.95
Week 6
3
5
0.65
0.75
0.85
Week 7
3
5
0.65
0.75
0.85
Week 8
3
3
0.7
0.8
0.9
Week 9
3
5,3,1
0.75
0.85
0.95
Pushups: 5 sets of 20 reps
Chins/Pull-ups: perform a set of 3-5 reps between every set of bench press and dips.
Dips: 5 sets of 10 - 20 reps (reps based on athlete's strength)
Curls: 3 sets of 10 reps
Lying Leg Raises: 3 sets of 25 reps
Pounds
Reps Completed
Pounds
Reps Completed
Friday Workouts
Power Cleans
Max
90%
Sets
Reps
Week 1
3
531
0.75
0.85
0.95
Week 2
3
5
0.65
0.75
0.85
Week 3
3
3
0.7
0.8
0.9
Week 4
3
5,3,1
0.75
0.85
0.95
Max
90%
Power Cleans
Percentage
Sets
Reps
Week 5
3
5,3,1
0.75
Percentage
0.85
0.95
Week 6
3
5
0.65
0.75
0.85
Week 7
3
5
0.65
0.75
0.85
Week 8
3
3
0.7
0.8
0.9
Week 9
3
5,3,1
0.75
0.85
0.95
Squats
Max
90%
Sets
Reps
Week 1
3
531
0.75
0.85
0.95
Week 2
3
5
0.65
0.75
0.85
Week 3
3
3
0.7
0.8
0.9
Week 4
3
5,3,1
0.75
0.85
0.95
Squats
Max
90%
Sets
Reps
Week 5
3
5,3,1
0.75
0.85
0.95
Week 6
3
5
0.65
0.75
0.85
Week 7
3
5
0.65
0.75
0.85
Week 8
3
3
0.7
0.8
0.9
Week 9
3
5,3,1
0.75
0.85
0.95
Percentage
Percentage
DB Bench Press: 4 sets of 10
Glute-Ham Raises: 3 sets of 10 reps (40 reps week 5-8 in as few sets as possible)
Shrugs: 3 sets of 15 reps
Decline Bench Sit-ups: 3 sets of 20 reps
Pounds
Reps Completed
Pounds
Reps Completed
Pounds
Reps Completed
Pounds
Reps Completed
The Ranger Athlete
(Written by Coach McIntire, Practiced by all Ranger Greats since 1957)
1. Lead the kind of life that is expected of a great athlete. Keep yourself in
tiptop condition at all times.
2. Be gentlemen at all times. Respect your elders. “Yes, Sir” or “No, Sir” is
your answer to anyone older than you are.
3. Be a leader in school, in your community, and on your teams.
4. Respect your coaches, your teachers, and mostly Mom and Dad.
5. Learn to respect the judgment of your coaches, both on and off the field. As
coaches, we want what is the best for you.
6. Pay the prices in SACRAFICES. Proper and sufficient rest and sleep. This
means keeping regular hours. Abstain from drinking, smoking, and most
certainly drugs in any form. These are harmful and very detrimental to an
athlete.
7. Proper Diet. A well-rounded diet plays a vital role in the physical fitness of
an athlete.
8. Neat, clean-cut appearance. Surely, you have seen a great many tremendous
athletes in person and on TV. The truly great ones have a great deal of class.
Their ever-all appearance is one of neatness.
9. Conduct – on and off the field, in and out of school. This is most important.
Do your best at all times, be your best at all times. Make your family, your
community, your school, your teammates, and your football coaches
PROUD of you at all times.
10.Whatever you do, good or bad, reflects back on your family, your
community, your school, your teammates, and your football coaches. At all
times – make it GOOD.
11.Self-Discipline – If he wants to win and play his best, a football player must
discipline his life. Lay off smoking, drinking, or anything that keeps him
from doing his best. To be mentally tough, an athlete MUST show a
tremendous amount of self-discipline. He must never break the discipline of
his mind. Football demands stern self-discipline. Each player must do the
things which he feels are very much needed for the good of the team. This
conformity to rules and regulations, personal sacrifices, and individual
discipline will be of great value to be a successful individual throughout
ones’ life.
12.All of the above adds up to GOOD CHARACTER. Gentlemen, YOU WIN
with the QUALITY individual. The young man with Character.
Jumps/Throws/Speed –
First 8 weeks
Week 1
Monday
Dynamic Warm-up
Football-Specific Drills: 10-15 minutes of
very basic drills
Linear Speed: 5 x 10 yards (full
recovery), 5 x 20 from falling start.
Box Jumps: 80% x 10 reps
Throws: Half Squat Throw: 10 reps
Wednesday
Dynamic Warm-up
Football-Specific Drills: 10-15 minutes of
very basic drills
Linear Speed: 5 x 10 yards (full
recovery)
Throws: Half Squat Throw: 10 reps
Friday
Dynamic Warm-up
Football-Specific Drills: 10-15 minutes of
very basic drills
Linear Speed: 5 x 10 yards (full
recovery), 5 x 20 from falling start.
Box Jumps: 80% x 10 reps
Throws: Half Squat Throw: 10 reps
Week 2
Monday
Dynamic Warm-up
Football-Specific Drills: 10-15 minutes of
very basic drills
Linear Speed: 6 x 10 yards (full
recovery), 5 x 20 from
falling start.
Box Jumps: 80% x 10 reps
Throws: Half Squat Throw: 10 reps
Wednesday
Dynamic Warm-up
Football-Specific Drills: 10-15 minutes of
very basic drills
Linear Speed: 5 x 10 yards (full
recovery)
Throws: Half Squat Throw: 10 reps
Friday
Dynamic Warm-up
Football-Specific Drills: 10-15 minutes of
very basic drills
Linear Speed: 6 x 10 yards (full
recovery), 5 x 20 from falling start, 2 x
30 from falling start.
Box Jumps: 80% x 10 reps
Throws: Half Squat Throw: 10 reps
Week 3
Monday
Dynamic Warm-up
Football-Specific Drills: 10-15 minutes of
very basic drills
Linear Speed: 6 x 10 yards (full
recovery), 5 x 20 from falling start, 2 x
30 from falling start.
Box Jumps: 80% x 10 reps
Throws: Half Squat Throw: 10 reps
Week 4 (Deload Week)
Monday
Dynamic Warm-up
Football-Specific Drills
Linear Speed: 5 x 10 yards (full
recovery)
Wednesday
Dynamic Warm-up
Football-Specific Drills
Linear Speed: 5 x 10 yards (full
recovery)
Friday
Dynamic Warm-up
Football-Specific Drills
Linear Speed: 5 x 10 yards (full
recovery)
Throws: Half Squat Throw: 10 reps
Week 5
Monday
Dynamic Warm-up
Football-Specific Drills: 10-15 minutes of
very basic drills
Linear Speed: 6 x 10 yards (full
recovery), 5 x 20 from falling start.
Box Jumps: 80% x 2 sets 8 reps
Throws: Half Squat Throw: 2 sets 8 reps
Wednesday
Dynamic Warm-up
Football-Specific Drills: 10-15 minutes of
very basic drills
Linear Speed: 5 x 10 yards (full
recovery)
Throws: Half Squat Throw: 2 sets 8 reps
Friday
Dynamic Warm-up
Football-Specific Drills: 10-15 minutes of
very basic drills
Linear Speed: 6 x 10 yards (full
recovery), 5 x 20 from falling start.
Box Jumps: 80% x 2 sets 8 reps
Throws: Half Squat Throw: 2 sets 8 reps
Week 6
Monday
Dynamic Warm-up
Football-Specific Drills: 10-15 minutes of
very basic drills
Linear Speed: 6 x 10 yards (full
recovery), 5 x 20 from falling start, 2 x
30 from falling start.
Box Jumps: 80% x 2 sets 8 reps
Throws: Half Squat Throw: 2 sets 8 reps
Wednesday
Dynamic Warm-up
Football-Specific Drills: 10-15 minutes of
very basic drills
Linear Speed: 5 x 10 yards (full
recovery)
Throws: Half Squat Throw: 2 sets 8 reps
Friday
Dynamic Warm-up
Football-Specific Drills: 10-15 minutes of
very basic drills
Linear Speed: 6 x 10 yards (full
recovery), 5 x 20 from falling start, 2 x
30 from falling start.
Box Jumps: 80% x 2 sets 8 reps
Throws: Half Squat Throw: 2 sets 8 reps
Week 7
Monday
Dynamic Warm-up
Football-Specific Drills: 10-15 minutes of
very basic drills
Linear Speed: 6 x 10 yards (full
recovery), 5 x 20 from falling start, 3 x
30 from falling start.
Box Jumps: 80% x 10
Box Jumps from Box: 80% x 10
Throws: Half Squat Throw: 10 reps, Box
Squat Throw: 10 reps
Wednesday
Dynamic Warm-up
Football-Specific Drills: 10-15 minutes of
very basic drills
Linear Speed: 5 x 10 yards (full
recovery)
Throws: Half Squat Throw: 2 sets 8 reps
Friday
Dynamic Warm-up
Football-Specific Drills: 10-15 minutes of
very basic drills
Linear Speed: 6 x 10 yards (full
recovery), 5 x 20 from falling start, 3 x
30 from falling start.
Box Jumps: 80% x 10
Box Jumps from Box: 80% x 10
Throws: Half Squat Throw: 10 reps, Box
Squat Throw: 10 reps
Week 8 (Deload Week)
Monday
Dynamic Warm-up
Football-Specific Drills
Linear Speed: 5 x 10 yards (full
recovery)
Wednesday
Dynamic Warm-up
Football-Specific Drills
Linear Speed: 5 x 10 yards (full
recovery)
Friday
Dynamic Warm-up
Football-Specific Drills
Linear Speed: 5 x 10 yards (full
recovery)
Jumps/Throws/Speed –
Going Into the summer
9 Weeks:
Week 1
Monday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 6 x 10 yards (full recovery), 5
x 20 from football position.
Box Jumps: 80% x 10 reps
Throws: Half Squat Throw: 10 reps
Wednesday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 5 x 10 yards (full recovery)
Throws: Half Squat Throw: 10 reps
Friday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 6 x 10 yards (full recovery), 5
x 20 from football position.
Box Jumps: 80% x 10 reps
Throws: Half Squat Throw: 10 reps
Week 2
Monday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 6 x 10 yards (full recovery), 2
x 4 x 20 from football position.
Box Jumps: 80% x 10 reps
Box Jumps From Box: 80% x 10 reps
Throws: Half Squat Throw: 10 reps,
Kneeling Coil Throw: 10 reps
Wednesday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 5 x 10 yards (full recovery)
Throws: Half Squat Throw: 10 reps,
Kneeling Coil Throw: 10 Rep
Friday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 6 x 10 yards (full recovery), 2
x 4 x 20 from football position.
Box Jumps: 80% x 10 reps
Box Jumps From Box: 80% x 10 reps
Throws: Half Squat Throw: 10 reps,
Kneeling Coil Throw: 10 reps
Week 3
Monday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 6 x 10 yards (full recovery), 2
x 5 x 20 from football position.
Box Jumps: 80% x 10 reps
Box Jumps From Box: 80% x 10 reps
Throws: Half Squat Throw: 10 reps,
Kneeling Coil Throw: 2 sets of 8 reps
Wednesday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 5 x 10 yards (full recovery)
Throws: Half Squat Throw: 10 reps,
Kneeling Coil Throw: 10 Rep
Friday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 6 x 10 yards (full recovery), 2
x 5 x 20 from football position.
Box Jumps: 80% x 10 reps
Box Jumps From Box: 80% x 10 reps
Throws: Half Squat Throw: 10 reps,
Kneeling Coil Throw: 2 sets of 8 reps
Week 4 (Deload)
Monday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 5 x 10 yards (full recovery)
Box Jumps: 80% x 10 reps
Throws: Half Squat Throw: 10 reps,
Kneeling Coil Throw: 10 reps
Wednesday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 6 x 10 yards (full recovery)
Throws: Half Squat Throw: 10 reps
Friday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 5 x 10 yards (full recovery)
Box Jumps: 80% x 10 reps
Throws: Half Squat Throw: 10 reps,
Kneeling Coil Throw: 10 reps
Week 5
Monday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 6 x 10 yards (full recovery), 2
x 4 x 20 from football position.
Box Jumps: 80% x 10 reps
Box Jumps From Box: 80% x 10 reps
Throws: Half Squat Throw: 10 reps,
Kneeling Coil Throw: 10 reps
Wednesday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 5 x 10 yards (full recovery)
Throws: Half Squat Throw: 10 reps,
Kneeling Coil Throw: 10 reps
Friday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 6 x 10 yards (full recovery), 2
x 4 x 20 from football position.
Box Jumps: 80% x 10 reps
Box Jumps From Box: 80% x 10 reps
Throws: Half Squat Throw: 10 reps,
Kneeling Coil Throw: 10 reps
Week 6
Monday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 6 x 10 yards (full recovery), 2
x 5 x 20 from football position.
Box Jumps: 80% x 10 reps
Box Jumps From Box: 80% x 10 reps
Throws: Half Squat Throw: 10 reps,
Kneeling Coil Throw: 2 sets of 8 reps
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 5 x 10 yards (full recovery)
Throws: Half Squat Throw: 10 reps,
Kneeling Coil Throw: 10 reps
Friday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 6 x 10 yards (full recovery), 2
x 5 x 20 from football position.
Box Jumps: 80% x 10 reps
Box Jumps From Box: 80% x 10 reps
Throws: Half Squat Throw: 10 reps,
Kneeling Coil Throw: 2 sets of 8 reps
Week 7
Monday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 6 x 10 yards (full recovery), 2
x 5 x 20 from football position.
Box Jumps: 80% x 10 reps
Box Jumps From Box: 80% x 10 reps
Throws: Half Squat Throw: 10 reps,
Kneeling Coil Throw: 2 sets of 8 reps, Broad
Jump Throw: 8 reps
Wednesday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 5 x 10 yards (full recovery)
Throws: Half Squat Throw: 10 reps,
Kneeling Coil Throw: 10reps
Friday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 6 x 10 yards (full recovery), 2
x 5 x 20 from football position.
Box Jumps: 80% x 10 reps
Box Jumps From Box: 80% x 10 reps
Throws: Half Squat Throw: 10 reps,
Kneeling Coil Throw: 2 sets of 8 reps, Broad
Jump Throw: 8 reps
Week 8
Monday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 6 x 10 yards (full recovery), 2
x 5 x 20 from football position.
Box Jumps: 80% x 10 reps
Box Jumps From Box: 80% x 10 reps
Throws: Half Squat Throw: 10 reps,
Kneeling Coil Throw: 2 sets of 8 reps, Broad
Jump Throw: 8 reps
Wednesday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 5 x 10 yards (full recovery)
Throws: Half Squat Throw: 10 reps,
Kneeling Coil Throw: 10 reps
Friday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 6 x 10 yards (full recovery), 2
x 5 x 20 from football position.
Box Jumps: 80% x 10 reps
Box Jumps From Box: 80% x 10 reps
Throws: Half Squat Throw: 10 reps,
Kneeling Coil Throw: 2 sets of 8 reps, Broad
Jump Throw: 8
Week 9 (Deload)
Monday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 5 x 10 yards (full recovery)
Box Jumps: 80% x 10 reps
Throws: Half Squat Throw: 10 reps,
Kneeling Coil Throw: 10 Reps
Wednesday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 5 x 10 yards (full recovery)
Throws: Half Squat Throw: 10 reps
Friday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 5 x 10 yards (full recovery)
Box Jumps: 80% x 10 reps
Throws: Half Squat Throw: 10 reps,
Kneeling Coil Throw: 10 reps
“Your Name”
You got if from your father
It was all he had to give
So it’s yours to use and cherish
For as long as you live.
If you lose the watch he gave you
It can always be replaced
But a black mark on your name, Son,
Can never be erased.
It was clean the day you took it
And a worthy name to bear
When he got it from his father,
There was no dishonor there.
So make sure you guard it wisely,
After all is said and done
You’ll be glad the name is spotless
When you give it to your son.
……(Author Unknown)