How you prepare yourself in this off-season is a reflection of your commitment as a football player. You cannot turn discipline on and off, just as you cannot turn work ethic on or off. You either work hard and get better, or you get passed up by the next guy in line.

You either get better, or you get worse. You never stay the same.

YOU are a WARRIOR. From the minute you put on a BLUE jersey you made a choice to play a special game, to be part of something bigger than yourself. Other sports and activities ask that you play in games, in leagues all year long. Football asks that you lock yourself away in a loud, dirty place out of the public eye and work... hard. But this is what makes football so special. No other sport asks for the drive and the discipline that football does, but that’s why the rewards are so much greater.

When you are working think of what you want to accomplish this season. Think of your teammates and how you can benefit them by being in the best shape possible. Train harder than the guy next to you and push each other to be the best you can possibly be. Strength training reduces the risk of injury and increases your rate of recovery should you sustain one. Stronger players are faster players. Faster players are deadly. Championships are won and lost in the weight room.

Your opponent got better today. Did you?

Off season Workout Plan

Day 1 Day 2 Day 3

Dynamic Warm Ups- ALL ALL ALL

Sprints- Series 1 Ankle Series Form SprintsSeries 1 (every 4th) Elbow Series Resisted

StartsSeries 2 Falling Series Gears SeriesSeries 3 Clap and Go Series Rst’d

Throughout Kneeling

Plyos- Super Mario Bros. Super Skip Alt. Leg Bounds Broad Jump Broad Jump w/ Single

Leg HopVertical

Agilities- Pro Shuttle Rag Drill Ladder 3 Cone 90 Degrees

Ladder “N” Cone Figure 8 Cones Backpedal Ladder “T” Cone Four Corners 180 Ladder “W” Cone Four Corner

RagDrill

Positional- 1 and 2 2 and 3 2 and 4

Gassers- 3 3 2

I.

Dynamic Warm Ups (Each warm-up is ten yards unless otherwise specified.)A. Running/Quick Pace

1. High Knees (knees to chest while running)2. Butt Kickers (heels to butt while running)3. Lateral Shuffle (SLOW, do not click heels)4. Carioca with High Knee Kick (bring knee up when crossing over)

B. Walking/ Slow Pace1. Lunges with Twist ( lunge forward and bring opp. elbow to opp. knee)2. Knee to Chest Walk (bring knee to chest)-- will morph into Super Mario Bros.3. Drum Major (Swing straight left leg up to right hand touch, switch)

C. On Ground (8-10 reps each leg)1. Grasshopper (Pushup position, swing leg underneath yourself rotating hips.)2. Spider (Lie on back with arms out like a T. Swing opp. leg to opp. hand.)3. Scorpion (Lie on stomach with arms out like a T. Swing opp. leg to opp. hand.)

II. Running WorkoutWe have to incorporate many different types of running and conditioning to deal with the

different ways our bodies will react to fatigue. We must prepare now for that fatigue so that by the 4th Quarter of the Championship Game, we must be the most in-shape team on the field. We will do this by using a rigorous running program consisting of:

Sprint Training to help with running technique, starts, and our acceleration. Plyometrics to develop power and explosiveness Agilities to develop balance, footwork, and change of direction Interval Training to develop sprinting speed and also develop the ability to deal

with lactic acid build up.

By using these running techniques we will help you to tap into the potential speed you all possess. It is true that you “cannot teach speed” but we can make you faster by tweaking the style in which you run and correcting your form. Unless you are an Olympic sprinter you can improve your running style and form which will result in more speed.

A. Sprint Training –

2-3 Reps for tens yards each unless otherwise noted. Series 1: While keeping your torso upright, start skipping. While Skipping raise your toes

to the sky, and snap your heels back to the ground as quickly as possible as close to the original spot as possible. Exaggerate pumping your arms by keeping your elbows at 90 degrees.

Series 1 on every 4th step: jog while repeating above every 4th step. Series 2: Similar to series 1 but instead of snapping heel back to original position, allow

your knee to extend. Your foot should go out and away from the body a little bit and then snap to the ground.

Series 3: Skip, raise knee and snap at knee so that you kick out in front of you. (Similar to Drum Major.)

Ankle Series: Stand Rigid from head to toe. Hold arms to side like carry heavy grocery bags. Using only your ankles, jump trying to get maximum height and distance. (Think of jumping off your toes but without bending your knees. You will not jump very far your first try.)

Elbow Series: Sit on your butt with your legs straight and in front of you. Pump your arms for ten seconds as if running all the while keeping your elbows bent at 90 degrees.

Falling Series: Standing up straight begin to lean forward until you feel like you are going to fall down. When you are about to fall bring your foot forward and begin sprinting. Sprint for 20 yards trying to maintain that good lean.

Clap and Go Series: From a 4 point stance, bend your knees and elbows a little, push off of the ground with your hands and clap. After the clap, being sprinting and gradually (slowly) come upright through the sprint.

Kneeling Series: Get your feet shoulder width apart and put one foot back to where your toe is about at the heel of the other. Bend down so that one knee is on the ground. When

you are ready push off of the foot on the ground and accelerate for ten yards concentrating on a good lean and continuing leg drive.

Form Sprints: Sprint 20 yards x 2 with perfect form. Get your wind back after each. Sprint 40 yards x2 with perfect form. Get your wind back after each.

Resisted Starts Series: (If Possible) Have a partner hold your waist lightly. Lean forward and begin running with quick steps and fast arm pumping. After ten yards have your partner let go and sprint for 20 yards.

Gears Series: Switch between jogging an sprinting for 90 yards. Jog 10 yards, sprint 20, jog 10, sprint 20, jog 10, sprint 20. Each sprint focus on having proper lean and leg drive.

Resisted throughout Series: (if possible) Use a form of resistance like a parachute, a weight sled, bungee, or a tire tied to a rope to give constant resistance. Sprint for 10, 20,30, 40, 40, 30 , 20, 10 yards.

Charlie Volker gained 2,000 yards for Rumson last year on his way to a State Championship. He’s running today. What are you doing?

B. Plyometrics – Start slowly until you have the exercise down. Super Mario Bros.: Skip. Drive your knee to the sky. Exaggerate the arms to the sky and

try to get maximum height. Do this for 20 yards. Catch your wind and repeat 2-4. Super Skip: Skip. Drive knee forward pumping your arms. Try to skip as far forward as

possible. Repeat 2-4. Broad Jump: Standing straight up bend at the knees and hips. Swing your arms behind

you and leap out in front of you as far as possible. When you land take a breath or two and then leap again. See how many it takes to cover 10 yards. Repeat 2-4 times.

Broad Jump to Vertical: Do a broad jump but after landing gather and jump as high as possible. Repeat 2-4 times.

Alternate Leg Bounds: Start jogging. Each time your foot touches the ground push off the ground and try to get some hang-time. Try to reduce the time you touch the ground each step. Do for 20 yards. Repeat 2-4 times.

Single Leg Bunny Hops: Bound off the same leg for 10 yards. Repeat 2-4 times.

C. Agilities—Fully Recover your wind before going on to the next agility Pro Shuttle: Setup a cone (or any type of marker) on the ground and then put a cone 5

yards to the right and left of the middle cone. Straddle the middle cone and when ready sprint to the right cone touching the ground next to it with your right hand and then sprint through the middle cone to the left cone and touch the ground next to the cone and then turn and run back through the middle cone. Repeat 2-4 times.

Ladders: Set up a cone 5 yards away and 10 yards away. Sprint to the 5 yard cone and back to your starting point. Turn and sprint to the 10 yard cone and touch the starting point. Turn and sprint to the 5 yard cone again and through the starting point to finish.Repeat 2-4 times.

Backpedal Ladder Same setup as Ladders but backpedal to the first 5 cone and then sprint to the starting point. Repeat with the 10 yard cone and the other 5 yard cone.Repeat 2-4 times.

180 Ladders: Setup up a cone at 10 yards and 20 yards. Backpedal to the 10 yard cone and when you get to the cone turn and sprint to the 20 yard cone. When you reach the 20 yard cone turn and backpedal back to the 10 yard cone. When you the 10 yard cone turn and sprint through your starting point. Repeat 2-4 times.

Rag Drill Ladders: Same setup as 180 Ladders. Sprint to the 10 yard cone and when you get there put your left hand down and run around the cone and then run to the 20 yard cone. Touch the line and sprint back to the 10 yard cone. When you get there put your right hand down and run around the cone and then spring through the starting point. Repeat 2-4 times.

“N” Cone Drill: Setup up 4 cones to form an “N” with the two base cones (#1 and #3) about 5 yards apart, and the two top cones (#2 and #4) five yards apart and slightly staggered from 1 and 3. Start at cone #1 and sprint to and cut around cone #2 and sprint to cone #3. Once at cone #3 cut and sprint 5 yards back toward cone #4. Once at cone #4 backpedal back 5 yards past the two base cones. Repeat 2-4 times.

T Cone Drill: setup 3 cones in front of you. Cone #1 directly in front of you and cones #2 and #3 five yards apart from #1. Sprint to cone #1 and then shuffle left to cone #2. Touch the cone with your left hand and then shuffle to the right all the way to cone #3. Once at cone #3 shuffle left again to cone #1, and then backpedal back to your original starting point. Repeat 2-4 times.

Three Cone 90 Degree: Setup up 3 cones with #1 next to you and then #2 ahead of you five yards away and cone #3 5 yards away from cone #2 to the right. Starting at cone #1 sprint to cone #2, cut and sprint back to cone #1 and then back to cone #2. Sprint to the outside of #2 and cut and sprint right to the inside of cone #3. Sprint around cone #3 and back to cone #2 and then cut left and sprint back to cone #1 to finish. Repeat 2-4 times.

Figure 8 Cone: Setup 7 cones to form two diamonds with cone #2 being the center cone. Start at cone #1 and sprint a figure 8 around all the cones ending back up at #1. Lean into the turns like a speed skater. Repeat 2-4 times.

W Drill: setup cones in columns of 2's 5 yards apart. Start at cone #1 and backpedal to cone #2 straight back. Cut at 45 degrees and sprint to cone #3 and then backpedal to cone #4. Do this for cone 5 and 6 and then sprint through cone 7 to finish. Repeat 2-4 times.

Four Corner: Setup four cones five yards apart to form a square. #1 being the bottom right of the square, #2 being top right, #3 top left, and #4 bottom left. Start at #1 and backpedal to #2, shuffle to #3, sprint to #4 and then shuffle through #1. Repeat 2-4 times.

Four Corner Carioca: Same setup as four corner. Start at #1 and sprint to #2. At #2 pivot so that you are facing the square and carioca to #3. Sprint to #4 and pivot again and carioca through #1 to finish. Repeat 2-4 times.

Four Corner Rag Drill: Same setup as four corner. Start at #1 and sprint to #2. Put your left hand down and run around the cone getting as low as possible. Come out of the turn and sprint to #3 and do the same thing. Repeat through cone #1 and finish. Repeat 2-4 times.

D. Interval Running!

Interval running is meant to prepare your body to not only be in the best shape possible but to also prepare your body for the buildup of lactic acid you will be combating during the season and how to deal with it.

Gassers: 4 continuous sprints from one sideline to the other. There and back twice. Ifyou cannot find a field to run at, find something 53 1/3 yards or 48 meters.

Positional Running: Refer to the tables provided for your positional running.

You will be tested on your 40/20 yard dash times as well as a pro shuttle time. You will also be required to run 3 gassers all under a certain time depending on your position. One lap will also be run and you must come

in under 1:30 seconds.

DEFENSIVE POSITIONAL RUNNING

Linebackers Defensive Line1st Set 2nd Set 3rd Set 4th Set 1st Set 2nd Set 3rd Set 4th Set

40 S 12 DR 10 LRL 40 S 5 SR 10 SBR 40 S 20 CR10 SR 15 BP 10 LRR 10 SL 5 SL 10 SBL 10 SR 20 CL10 SL 12 DL 5 BF 15 BP 10 SBR 5 SR 10 SL 40 S20 S 40 S 15 BP 10 LRR 10 SBL 5 SL 20 S 10 SBR

12 DR 12 DL 40 S 12 DR 20 S 20 CR 5SR 10 SBL12 DL 10 LRL 10 SR 12 DL 10 SR 20 CL 5 SL 20 S15 BP 12 DR 10 SL 15 BP 10 SL 40 S 10 SBR 10 SR5 BF 10 SL 12 DR 10 SR 20 CR 10 SR 10 SBL 10 SL

10 LRL 10 LRR 12 DL 5 BF 20 CL 10 SL 20 CR 5 SR10 LRR 5 BF 40 S 10 LRL 40 S 20 S 20 CL 5SL10 LRR- lateral sprint right 10 yards, FWD 5 5 SR- 5 yard slant techniques right10 LRL- lateral sprint right 10 yards, FWD 5 5 SL- 5 yard slant techniques left40 S- Sprint 40 yards 10 SBR- 10 yard sprint, burst sprint right5 BF- backpedal 5, sprint FWD 5 10 SBL- 10 yard sprint, burst sprint left

15 BP- backpedal 15 yards20 S- 20 yard sprint

10 SR- shuffle right 10 yards sprint FWD 5

40 S- 40 yard sprint

10 SL- shuffle left 10 yards sprint FWD 510 SR- shuffle to right 10 yards

12 DR- Drop right 12 yards at 45 degrees 10 SL- shuffle to left 10 yards12 DL- Drop left 12 yards at 45 degrees 20 CR- chase right 20 yards

20 CL- Chase left 20 yards

Defensive Backs1st Set 2nd Set 3rd Set 4th Set40 TH 15 BL 40 S 10 S10 BR 15 BR 5 BF 15 BL10 BL 5 BF 15 BR 15 BR20 BP 40 S 10 BL 20 BP40 S 10 BL 20 BP 40 S

15 BR 15 BR 10 BR 5 BF15 BL 20 BP 15 BL 45 TH10 SL 45 TH 5 BF 10 BR5 BF 10 S 10 S 10 S10 S 10 BP 45 TH 10 BL

10 S- sprint 10 yards45 TH- backpedal for 5 yards then turn hips every 10 until 4540 S- Sprint 40 yards20 BP- backpedal 20 yards (5 slow perfect, 5 gaining speed, 10 FAST)5 BF- backpedal 5 yards, sprint FWD 510 BL- backpedal 10 then sprint FWD at 45 for 5yds to the left10 BR- backpedal 10 then sprint FWD at 45 for 5yds to the right15 BL- backpedal 15 yards, open hips and sprint back to the left 4515 BR- backpedal 15 yards, open hips and sprint back to the right

45

QUARTERBACK POSITIONAL RUNNING

PATTERN DESCRIPTION

1. 3 step plant 1 big – 2 little (approx. 4 yards) set, sprint back to the start2. 5 step plant 3 big – 2 little (approx. 5-6 yards) set sprint back to the start3. 7 step plant 3 big – 4 little (approx. 8.5 yards) set, sprint back to the start4. Sprint right angle to 10 yards deep5. Sprint left angle to 10 yards deep6. 5 step escape right 3 big – 2 little (approx. 5-6 yards), escape to the right7. 5 step escape left 3 big – 2 little (approx. 5-6 yards), escape to the left8. 7 step escape right 3 big – 4 little (approx. 8.5 yards), escape to the right9. 7 step escape left 3 big – 4 little (approx. 8.5 yards), escape to the left10 5 step/hitch shuffle right 3 big – 2 little (approx. 5-6 yards), hitch/shuffle right11. 5 step/hitch shuffle left 3 big – 2 little (approx. 5-6 yards), hitch/shuffle left12. 7 step/hitch shuffle right 3 big – 4 little (approx. 8.5 yards), hitch/shuffle right13. 7 step/hitch shuffle left 3 big – 4 little (approx. 8.5 yards), hitch/shuffle left14. naked boot right start left, execute fake, peel and go right15. naked boot left start right, execute fake, peel and go left16. 40 yard sprint form drop 3 step, sprint 40 yards

Set 1: 1, 4, 5, 3, 12, 13, 14, 15, 2, 16

Set 2: 6, 7, 8, 9, 3, 10, 11, 2, 14, 16

Set 3: 3, 12, 13, 5, 8, 9, 2, 15, 6, 16

Set 4: 1, 2, 5, 3, 16, 14, 14, 13, 2, 16

RUNNINGBACK POSITIONAL RUNNNIG

PATTERN DESCRIPTION

1.flat veer to the right 2 yards deep - sprint ten yards downfield 2. swing flare to the right - sprint ten yards downfield 3. cross 2 yds. past TE plant outside foot & flat angle inside - sprint 10 yds. 4. fake cross same as cross step inside, pivot out parallel - sprint 10 yards 5. post release 3-4 yds. outside TE, speed cutoff outside - sprint 10 yards 6. corner right release outside TE, sprint 10 yds., speed cut 14 yds. deep 7. corner left mirror pattern 6 to the left 8. option man veer to left 5 yds. downfield, hard break left - turn up field 10 yards 9. option zone veer to left 5 yds. downfield, hook inside - turn up field 10 yards10. sneak zone split C/G 1-2 yards & break left over TE - turn up field 10 yds.11. shoot same as flat, turn up field ½-way between #'s and sideline - turn up12. 40 yd. sprint sprint 40 yds. from LOS

Set 1: 9, 1, 2, 3, 12, 4, 7, 5, 6, 11

Set 2: 2, 8, 4, 3, 5, 7, 1, 9, 6, 12

Set 3: 7, 3, 1, 4, 9, 8, 2, 12, 5, 11

Set 4: 11, 1, 2, 3, 12, 4, 7, 5, 6, 11

TIGH END POSITIONAL RUNNING

PATTERN DESCRIPTION

1. O route 6 - 8 yard crossing route 2. 1 route arc release upfield speed out at 5 yards 3. 2 route 6 - 8 yard crossing route (same as "0" route) 4. 3 route inside release upfield speed out at 8 yards 5. 4 route inside release upfield 10 - 12 yards in 6. 5 route O/S release upfield toward #’s - curl in at 5 yds 7. 6 route I/S release upfield - middle curl at 8 - 10 yds 8. 7 route O/S release upfield - corner route at 14 - 17 yds 9.8 route I/S release upfield 12 - 14 yards, post 10. 9 route O/S release, streak pattern11. 10 route 40 yard sprint

Set #1: 9, 1, 2, 3, 8, 4, 7, 5, 6, 11

Set #2: 3, 8, 4, 2, 6, 8, 1, 10, 7, 11

Set #3: 9, 5, 1, 4, 9, 8, 2, 1, 5, 11

Set #4: 10, 2, 3, 4, 9, 5, 8, 6, 7, 11

WIDE RECEIVER POSITIONAL RUNNING

PATTERNS PATTERN DESCRIPTION

1. 0 pivot push hard upfield 12 yards, curl inside and push out2. 2 route burst hard for 3 yards up field, break for post3. 3 route push hard upfield for 12 yards, break to sideline4. 4 route push hard upfield for 18 yards, break inside across middle5. 5 route run upfield for 18 yards, break outside and back6. shallow cross hard release inside and push across middle7. cross pivot start a shallow cross, stop, pivot back toward sideline8. opp. flag sprint 18 yards, break hard across field toward the flag9. post sprint 18 yards, break hard to the post10. 40 yd sprint from start sprint 40 yards

Set #1: 3,1,2,9,7,4,8,5,6,10

Set #2: 7,4,1,2,9,3,5,6,8,10

Set #3: 9,5,8,6,1,7,2,3,4,10

Set #1: 1,3,2,8,7,4,9,5,6,10

OFFENSIVE LINE POSITIONAL RUNNING

PATTERNS PATTERN DESCRIPTION

1. sprint 10 yards sprint 10 yards, start by pushing off left foot2. sprint 10 yards sprint 10 yards, start by pushing off right foot3. 45 degrees start 45 angled start off left foot, second step sprint 10 4. 45 degrees start 45 angled start off right foot, second step sprint 105. pull right right foot drop, sprint parallel 10yds, turn up 5 yds6. pull left left foot drop, sprint parallel 10yds, turn up 5 yds7. pass set take pass set off ball (7 steps), sprint forward 10yds8. pass set take pass set at LOS for 2 counts, sprint right 10yds, up 5 yds9. pass set same as above but to the left10. sweep right drill lose 1.5 yards initially, sprint right to numbers11. sweep left drill lose 1.5 yards initially, sprint left to numbers12. sprint 40 yards 40 yard sprint

Set #1: 1, 2, 3, 4, 5, 6, 7, 8, 9, 12

Set #2: 5, 6, 7, 8, 9, 10, 11, 3, 4, 12

Set #3: 11, 10, 9, 8, 7, 6, 5, 4, 3, 12

Set #1: 4, 3, 6, 5, 2, 1, 11, 10, 9, 12