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Football and the business of it

This presentation is for all those interested in football and the business of it.

Football and the business of it

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Pre-season speed training program

Sample three-week pre-season speed training program to help your athletes improve their speed before the season begins:
General Warm-up
1/2 to 1 mile jog
Full Body Stretch
Warm-up Speed Drills
High Knees (3X30m)
Heel-Glutes (3X30m) don't know what glutes means:-It means asses okay?
Carriocca (3X30m) don't know what Carriocca means... then check 'Warm-up Routine' under 'Individual Training Class 4' below
1/2 Speed Striders (3X30m)


Week 1
Monday and Friday (sprint speed)
3X30m (45 second rest between reps)
3X60m (45 second rest between reps)
3X90m (45 second rest between reps)
Wednesday (speed-endurance)
Use a 3:1 Rest Ratio (ex. if it takes 30seconds to run 150m, then rest for 1:30 before the 200m)
50m-100m-150m-200m-150m-100m-50m
Repeat the pyramid one more time


Week 2
Monday and Friday
5X30m (45 second rest between reps)
5X60m (45 second rest between reps)
5X90m (45 second rest between reps)
Wednesday (speed-endurance)
Use a 2:1 Rest Ratio (ex. if it takes 30seconds to run 150m, then rest for 1:00 before the 200m) 50m-100m-150m-200m-150m-100m-50m
Repeat the pyramid two more times


Week 3
Monday and Friday
6X30m (30 second rest between reps)
6X60m (30 second rest between reps)
6X90m (30 second rest between reps)
Wednesday (speed-endurance)
Use a 2:1 Rest Ratio (ex. if it takes 30seconds to run 150m, then rest for 1:00 before the 200m) 50m-100m-150m-200m-250m-200m-150m-100m-50m
Repeat the pyramid two more times

Daily Summer Workout Schedule

Make sure you perform Warm-up & Stretching prior to every workout.

Week #1
Monday

3 Mile Run
Tuesday
Body Weight Circuit # 1 (x 2)
Wednesday
3 Mile Run
Thursday
Body Weight Circuit # 2 (x 2)
Friday
Sprints - 120'sAgility Training 1,2,3 (x 3)

Week #2
Monday
Body Weight Circuit #1 (x 2)
Tuesday
Sprints - 120'sAgility Training 4,5,6,7 (x 3)
Wednesday
Body Weight Circuit #2 (x 2)
Thursday
Body Weight Circuit #1 (x 2)Speed and Acceleration (x 4)
Friday
Sprints - 120'sAgility Training 8,9,10,11 (x 3)

Week #3

Monday
Body Weight Circuit #2 (x 2)
Tuesday
OFF
Wednesday
Body Weight Circuit #1 (x 2)3 Mile Run
Thursday
Body Weight Circuit #2 (x 3)Speed and Acceleration (x 5)
Friday
OFF

Week #4
Monday
Body Weight Circuit #1 (x 3)
Tuesday
Sprints - 120'sAgility Training 1,2,3 (x 3)
Wednesday
Body Weight Circuit #2 (x 3)3 Mile Run
Thursday
Body Weight Circuit #1 (x 3)Speed and Acceleration (x 5)
Friday
Interval Training

Week #5
Monday
Body Weight Circuit #2 (x 3)
Tuesday
OFF
Wednesday
Body Weight Circuit #1 (x 3)3 Mile Run
Thursday
Body Weight Circuit #2 (x 3)Speed and Acceleration (x 5)
Friday
Interval Training

Week #6
Monday
OFF
Tuesday
Body Weight Circuit #1 (x 3)
Wednesday
Body Weight Circuit #2 (x 3)Sprints - 120'sAgility Training 4,5,6,7 (x 3)
Thursday
Body Weight Circuit #1 (x 4)Speed and Acceleration (x 6)
Friday
3 Mile RunAgility Training 8,9,10,11 (x 3)

Week #7
Monday
Body Weight Circuit #2 (x 4)
Tuesday
OFF
Wednesday
Body Weight Circuit #2 (x 4)Sprints - 120's
Thursday
Body Weight Circuit #1 (x 4)Speed and Acceleration (x 6)
Friday
Sprints - 120'sAgility Training 1,2,3 (x 4)

Week #8
Monday
Body Weight Circuit #2 (x 4)
Tuesday
OFF
Wednesday
Body Weight Circuit #1 (x 4)3 Mile Run
Thursday
Body Weight Circuit #2 (x 4)Speed and Acceleration (x 6)
Friday
OFF

Week #9
Monday
Body Weight Circuit #1 (x 4)
Tuesday
Sprints - 120'sAgility Training 4,5,6,7 (x 4)
Wednesday
Body Weight Circuit #2 (x 4)3 Mile Run
Thursday
Body Weight Circuit #1 (x 5)Speed and Acceleration (x 7)
Friday
Interval Training

Week #10
Monday
Body Weight Circuit #2 (x 5)
Tuesday
OFF
Wednesday
Body Weight Circuit #1 (x 5)3 Mile Run
Thursday
Body Weight Circuit #2 (x 5)Speed and Acceleration (x 7)
Friday
Interval Training Agility Training 8,9,10,11 (x 4)

Workout Plan after warm-up: Acceleration and Speed > Stretching Program > Body Weight Circuits > Running Workouts > Agility Drills > Workout Schedule

Acceleration and Speed: Always warm-up before working on these drills.

1. Blind Starts - Lay on your stomach, pop up and gradually accelerate while maintaining proper running form. At the end of 30 yds (25 m) you should be at full speed.
2. Tall Fall - From an upright standing position, lean forward until you feel that you are going to fall over. At the final moment drive one leg forward and accelerate into a sprint. 20-30 yds (18-25 m)

Stretching Program: Always warm-up before stretching. Hold each stretch for 8-10 seconds and repeat 3 times.

1. Single Knee to Chest - Lay on your back, bring one knee up and pull it tight up against your chest.
2. Double Knee to Chest - Lay on your back, bring both knees up and pull them tight up against your chest.
3. Straddle - Sit with your legs straight and spread apart. Bring your chest down and lean to left, center, and right.
4. Butterfly - Sit with the soles of your feet together and pulled in close to your body. Lean forward and push the knees down with your elbows.
5. Trunk Twists - Sit with one leg straight out in front of you and the other leg bent at about 45 degrees. Place the opposite side elbow on the bent knee and push. Repeat in both directions.
6. Quads - From a standing position, pull your heel up behind so that it touches your butt.
7. Hip Flexors - Kneel on one leg with your other foot planted flat on the ground. Lean your hips forward.
8. Calves - Stand with one foot ahead of the other. While keeping both heels on the ground, bend the knee of the leg behind the body.

Body Weight Circuits: Do 10 reps of each exercise.

1. Body Squats - Place your hands behind your head and slowly squat down until your thigh is parallel to the floor. Keep your back straight and the heels in contact with the floor.
2. Pull-Ups - Make sure that you pull-up with the bar in front of your chin and not behind your head.
3. Side to Side - Lay on your back. While keeping your legs straight and together, slowly lower them to the floor on one side. Return your legs to the upright position, then over to the other side. Make sure you don't bend your knees.
4. Squat Jumps - Similar to Body Squats except after squatting you will jump in the air. Make sure you get good depth on the squat.
5. Close Grip Push-Ups - Get down like a regular push-up, but keep your hands under your shoulders instead of wide. Keep your elbows next to your side as you go up and down.
6. Low Abs - Lying on your back bring your knees slowly to your chest so that your shins are parallel to the floor. Slowly lower your feet back down to the floor until your heels touch the floor. Make sure you keep your lower back in contact with the floor.
7. Walking Lunges - Take a long forward step with your right foot. Lunge to where your right thigh is parallel to the floor. Keep your right knee over your ankle, chest up, and shoulders back. When coming up push on your right heel and slowly come up. Repeat with your left leg.
8. Dips - Start with your heel on the floor and your arms behind you, holding onto a bench or bar. Lower your butt down until you're in a near-seated position and your upper arm is parallel to the floor. Push yourself back up to the starting position.
9. Split Jumps - Start out in the same way as with the Walking Lunges, but instead of standing up you will jump up. While in the air switch the positions of your feet so when you land your left should be in front.
10. Low Back Stabilization - Start by lying on your back with knees bent and your feet flat on the floor. Slowly raise your hips to the ceiling to where your shoulders, hips and knees are in a straight line. Hold this position for 15 seconds and then slowly lower your right leg and raise your left leg. Hold it for 15 seconds then repeat again.

Body Weight Circuit #2

1. Body Squats - Place your hands behind your head and slowly squat down until your thigh is parallel to the floor. Keep your back straight and the heels in contact with the floor.
2. Pull-Ups - Make sure that you pull-up with the bar in front of your chin and not behind your head.
3. Side to Side - Lay on your back. While keeping your legs straight and together, slowly lower them to the floor on one side. Return your legs to the upright position, then over to the other side. Make sure you don't bend your knees.
4. Squat Jumps - Similar to Body Squats except after squatting you will jump in the air. Make sure you get good depth on the squat.
5. Close Grip Push-Ups - Get down like a regular push-up, but keep your hands under your shoulders instead of wide. Keep your elbows next to your side as you go up and down.
6. Low Abs - Lying on your back bring your knees slowly to your chest so that your shins are parallel to the floor. Slowly lower your feet back down to the floor until your heels touch the floor. Make sure you keep your lower back in contact with the floor.
7. Walking Lunges - Take a long forward step with your right foot. Lunge to where your right thigh is parallel to the floor. Keep your right knee over your ankle, chest up, and shoulders back. When coming up push on your right heel and slowly come up. Repeat with your left leg.
8. Dips - Start with your heel on the floor and your arms behind you, holding onto a bench or bar. Lower your butt down until you're in a near-seated position and your upper arm is parallel to the floor. Push yourself back up to the starting position.
9. Split Jumps - Start out in the same way as with the Walking Lunges, but instead of standing up you will jump up. While in the air switch the positions of your feet so when you land your left should be in front.
10. Superman - Lay on your stomach with your arms, and legs straight. Slowly raise both arms and legs off the ground about 2 inches keeping them straight and holding them in that position for a one count, then slowly lower them.
11. Low Back Stabilization - Lying on your back with knees bent and the bottom of your feel in contact with the floor slowly raise your hips to the ceiling to where your shoulders, your hips, and your knees are in a straight line. Hold this position for 15 seconds and then slowly lower your right leg and raise your left leg. Hold it for 15 seconds then repeat again.
12. Pull-Downs - Use a pull-down cable machine. Lower the bar in front of your chest.
13. Step-Ups - Use an 18" box step up with your right leg and step up with your left leg. Step down with your right, step down with your left. Then switch, up with left, then up with right. Down with left, then down with right.
14. Toe Touches - Lay on your back with your legs straight up in the air, touch your toes with your fingers without bending your legs. Then touch the floor behind your head with your fingers without bending your arms.

Running Workouts:

120's

• 15 x 120 yds (110 m)Each run should be done in under 20 seconds. For each run over 20 seconds, run 1 extra (up to 5). Rest 45 seconds between each run, by jogging back to starting point.

Intervals

• 4 x 300 yds (270 m). Rest 60 seconds between each run.
• 6 x 200 yds (180 m). Rest 45 seconds between each run.
• 8 x 100 yds (90 m). Rest 30 seconds between each run.
  

3 Miles (4.8 km)

• Run 3 miles (4.8 km) on a track for correct distance. Target time is 18 minutes!

Agility Drills and Daily Summer Workout Schedule