BR

ON

CO

FO

OT

BA

LL

ST

RE

NG

TH

& C

ON

DIT

ION

ING

PR

OG

RA

M 2009

BL

UE

TE

AM

Am

es, Michael

Baker, C

hase

Bofgm

an, Josh

Derom

e, Billy

Efaw

, Kyle

Elkin, B

rad

Ew

ing, Qllaylon

Gallarda, T

homas

Gavins, Jerrell G

erke, Spencer

Har|:-ler, D

.J.

Hess, Jake

Jackson,

Jungblut, Justin

Marshall, K

yree

Mooney, A

llen

Murray, A

ntwon

Myers, B

renel

Shoem

aker, Tyler

Slater, M

att

Sm

ith, Tom

my

Tam

buro, Mike

Thom

pson, Brandyn

Tjong-A

Tjoe, R

icky

Wright, D

rew

2010 OF

F-S

EA

SO

N C

OM

PE

TIT

ION

TE

AM

S

GR

EY

TE

AM

Acrey, D

errell

Atkinson, M

ichael

Audagnotti, C

arlo

Brow

n, Jonathan

Craw

ford, James

Davis, John M

ichael

Durrant, B

ronson

Hayes, C

huck

Hiw

at, Geraldo

Hout, B

y.-on

Kaiserm

an, Ma"

Leno, C

harles

Linehan, G

abe

Makinde, E

ho

Martin, D

oug

Paradis, M

a“

Percy,

Potter, C

hris

Roberson, C

hris

Southw

ick, Joe

Taylor, Jam

ar

vlad, Nick

Wilson, M

att

ïvinterswyk, R

yan

Yriarte, C

ory

Alexander, N

ick

Broyles, Jake

Burks, A

aron

Cßushlin, M

ike

Cushing, D

ave

Febis, C

edric

Harm

an, Trevor

Hodge, Jarvis

Iloka, George

Johnston, Jake

Dustin

Kellogg, Joe

King, S

ean

Koontz, D

arren

Mcclellin, S

hea

Moore, K

irby

Moss, H

azen

Paul, D

an

Pendergast, G

arrett

Stanaw

ay, Travis

Tevis, A

aron

Veneble, W

inston

Waller, Z

ach

White, H

unter

Young, T

itus

Avery, Jerem

y

Brotzm

an, Kyle

Burroughs, M

itch

Byrd, T

homas

Grim

es, Greg

Hill, D

erek

Johnson, Jeron

Johnson, Malcolm

Koch, C

handler Lam

bert,

Law

rence, will

Mackey, D

eron

Minier, P

reston

Moore, K

ellen

Nisby, J.P

.

Paul, Joey

Pavel, Jim

my

Pettis, A

ustin

Potter, N

ate

Robinson, Jasun

Root, Jarrell

Turner, D

ane

Wilson, D

avid

Winn, B

illy

wright, F

araii

Elite G

reat

Good

Elite G

reat Good

Under 4.20 4.20-4.30 4.31-4.45 O

ver 4.55

Elite G

reat Good

Under 4.05 4.05-4.15 4.16-4.30 4.31-4.40 O

ver 4.40

ABelow

A

ABelow

A

ABelow

A

Line

Elite

Great

Under 7.45 7.45-7.60

Under 6.85 685-6.99

Skill

Over 35 E

lite Over 31 E

lite Over 28 35-33 G

reat 31-29 Great 28-26 32.5-30 G

ood 28.5-27 Good 29.5-28 A

26.5-25 Ave 23.5-22 U

nder 28 Below

A U

nder 25 Beiow

A U

nder 22

Skill _..... O

ver 270 Elite O

ver 305 Eiite O

ver 310 Elite 270-255 G

reat 305-285 Great 310-290 G

reat ‘1: A F

: An H

254-240 Good 284-265 G

ood Ééo-270 G

ood 239-225 A

verage 264-250 Average 269-250 A

verage Under 225 B

elow A

verage Under 250 B

elow A

verage Under 250 B

elow A

verage

Ski" B

skill Line

Elite

Great G

ood

Elite G

reat Good

Over 520 520-480 479-440

439~405 Under 405

Elite G

reat

Good

Over 480 480-450 449-420

419-390 Under 390

Over 435 435-405 404-375 374-350 U

nder 350

ABelow

A

ABelow

A

ABelow

A

Skill L

ine

Skill

Over 330 E

me 330-300 G

reat 299-275 Good 274-250 A

ve Under 250 B

elow A

Elite G

reat Good

Over 375 375-350 349-325 324-300 U

nder 300

Elite G

reat

Good

Over 360 360-330 329-300 300-275 U

nder 275

ABelow

A

ABelow

A

Skiil P

ositions - Defensive B

acks, Wide R

eceivers, Quarterbacks, R

unning Backs &

Kickers B

ig Skill P

ositions - Tight E

nds, Fulibacks, L

inebackers, Defensive E

nds & L

ong S

nappers Line P

ositions - Offensive L

ine Si D

efensive Tackles

BO

ISE

ST

AT

E F

OO

TB

AL

L 2010 P

RE

PO

ST

- PR

AC

TIC

E S

TR

ET

CH

ES

Double L

eg Hip L

ift

D_A

Y2

Rapid H

igh Knee/H

amsiring K

ick Quick S

tep Carioka

Rom

o Skips/B

ackward S

kip Up &

Out 2 A

rm P

ull to Chest/W

alking Quad B

ackwards L

unge/Lunge W

alk

Toe T

ouch/srraiîqhr LÈ

SU

KÍC

R

Single L

eg Hip [iff

D_A

Y 3

Rapid H

igh Knee/H

amstring K

ick H'

Speed shuffre

A-skip/C

-skip

Cross O

ver Shuffle

Walking R

omo/D

iagonal Lunge W

aik Walking T

oe Grab/D

iagonal Straight L

eg Kick D

ouble Leg H

ip Lift

Post P

ractice Stretches ;ion1

Seated B

utterfly Preïzel S

tretch

Lunge S

tretch W/S

it Back

Ogtion 3

Right over L

eft Hang S

eated Right over L

eft Lying K

nee into Chest S

tanding Quad

EE

SN

AT

CH

riffs - 6 dffferefrt exercises - 2 x msec each

WIN

TE

R M

AS

TE

R

WIN

TE

R M

AS

TE

R

Sets ln O

RA

NG

E m

ust be seen and signed off. Clean up P

lal'forn|s.'Benches and R

ack all DB

S

EX

TR

A N

EE

DS

WO

RK

EX

TR

A N

EE

DS

WO

RK

Hin M

obilit Stationary H

urdres Over 8. B

ack 2 x 15 each way/each F

oam R

ohers - Hip R

otators/Ffexors - 2 x 30sec each C

ore

Plate R

ainbows w

/25.'bs - 2 x 8 each way F

eet Sit U

ps 3 x 15

Shoulder 1-A

nn DB

Proŕractions - 2 x 12 each

Static B

ack Extension W

/ RnR

8( YA

2 x 15 each Posterior C

hain

SL

Bench H

ip Lift- 2 x 10 each .leg

WIN

TE

R M

AS

TE

R

Sets in O

RA

NG

E m

ust be seen and signed off. Clean up P

latformslßenches and R

ack ail DB

5!!!

EX

TR

A N

EE

DS

WO

RK

EX

TR

A N

EE

DS

WO

RK

EX

TR

A N

EE

DS

WO

RK

WIN

TE

R M

AS

TE

R

Sets ln O

RA

NG

E m

usi be seen and signed off Clean up P

latformslßenches and R

ack all DB

sll!

EX

TR

A N

EE

DS

WO

RK

EX

TR

A N

EE

DS

WO

RK

WIN

TE

R M

AS

TE

R

@IB

A N

EE

DS

WO

RK

Hin M

obilii Hip C

ircles - 2 x 10 each way, each leg (20 rota!)

Posterior C

hain Stability B

a!! Bent L

eg Hip L

ifts 2 x 10 each feg

EX

TR

A N

EE

DS

WO

RK

Hig G

irdle Strength

Shoulder B

ridge Hip A

bduction Í 2 x 10 each .leg W/band

EX

TR

A N

EE

DS

WO

RK

Sets in O

RA

NG

E m

usi be seen and signed off. Clean up P

latformslßenches and R

ack all