Speed and Agility Program - kilgore.edu · Sprint Ladder Drill 2x Sprint Ladder Drill 2x Sprint...

Speed and Agility Program

Speed Drills The speed drills are done on Monday and Thursday. Each sprint workout is broken down into the following sequence. 1. Warm-up 2. Stretching 3. Starts 4. Sprints 5. Plyometrics 6. Resistive Drills Do the drills in the order that they are listed. It is especially importatn to do the warm-up and stretching routines before doing any of the speed drills. Do not perform any heavy leg work prior to running speed drills. Agility Drills The agility drills are done on Tuesday and Friday. Each agility workout is broken down into the following sequence. 1. Warm-up 2. Stretching 3. Rope and Bag Drills 4. Backpedal Drills 5. Cone Drills 6. Jump Rope Drills 7. Line Drills 8. Mobility Routine The agility drills vary with each position. For example, only the defensive backs and linebackers do the backpedal drills. Be sure the body goes through full ranges of motion to aid recovery.

Speed and Agility Program

Linebackers

Speed Drills Week 1 and 2 Week 3 and 4 Week 5 and 6 Form Starts 10 yds 5x Form Starts 10 yds 5x Form Starts 10 yds 5x Position Start 10 yds 5x Position Start 10 yds 5x Position Start 10 yds 5x Buildups 30 yds 4x Buildups 30 yds 4x Buildups 40 yds 2x Power Skips 25yds 4x Power Skips 25yds 4x Power Skips 25yds 4x Harness Drill Routine 1x Harness Drill Routine 1x Harness Drill Routine 1x

Week 7 and 8 Week 9 and 10 Week 11 and 12 Form Starts 10 yds 5x Form Starts 10 yds 5x Form Starts 10 yds 5x Position Start 10 yds 5x Position Start 10 yds 5x Position Start 10 yds 5x Buildups 30 yds 2x Buildups 40 yds 2x Buildups 40 yds 2x Flying 10's 4x Flying 10's 6x Flying 20's 6x Power Skips 25yds 4x Power Skips 25yds 4x Power Skips 25yds 4x Harness Drill Routine 2x Harness Drill Routine 2x Harness Drill Routine 2x Stadium Step or Hills 2x Stadium Step or Hills 3x Stadium Step or Hills 4x 1/2 Gasser 2x 1/2 Gasser 2x 1/2 Gasser 2x

Agility Drills Week 1 and 2 Week 3 and 4 Week 5 and 6 Jump Rope Drill 1x Jump Rope Drill 1x Jump Rope Drill 1x Straight Run Drill 2x Straight Run Drill 2x Straight Run Drill 2x Lateral Step 2x Lateral Step 2x Lateral Step 2x Forward Back Drill 2x Forward Back Drill 2x Forward Back Drill 2x Hip Flips on Line 2x Hip Flips on Line 2x Hip Flips on Line 2x Sprint Ladder Drill 2x Sprint Ladder Drill 2x Sprint Ladder Drill 2x Backpedal Sprint 2x Backpedal Sprint 2x Backpedal Sprint 2x 45 Degree Angle Drill 2x Three Corner Drill 2x Comeback Drill 2x Week 7 and 8 Week 9 and 10 Week 11 and 12 Jump Rope Drill 1x Jump Rope Drill 1x Jump Rope Drill 1x Straight Run Drill 2x Straight Run Drill 2x Straight Run Drill 2x Lateral Step 2x Lateral Step 2x Lateral Step 2x Forward Back Drill 2x Forward Back Drill 2x Forward Back Drill 2x Hip Flips on Line 2x Hip Flips on Line 2x Hip Flips on Line 2x Sprint Ladder Drill 2x Sprint Ladder Drill 2x Sprint Ladder Drill 2x Backpedal Sprint 2x Backpedal Sprint 2x Backpedal Sprint 2x Pro Agility 2x 45 Degree Angle Drill 2x Three Corner Drill 2x Comeback Drill 2x Backpedal Ladder 2x Comeback Drill 2x Comeback Drill 2x Pro Agility Drill 2x

Speed and Agility Program Defensive Backs

Speed Drills

Week 1 and 2 Week 3 and 4 Week 5 and 6 Form Starts 10 yds 5x Form Starts 10 yds 5x Form Starts 10 yds 5x Position Start 10 yds 5x Position Start 10 yds 5x Position Start 10 yds 5x Buildups 40 yds 4x Buildups 40 yds 4x Buildups 40 yds 2x Flying 20 4x Flying 20 4x Flying 20 4x Flying 30 4x Flying 30 4x Flying 30 4x Harness Drill Routine 1x Harness Drill Routine 1x Harness Drill Routine 1x Power Skips Height 4x Bag Jumps 4x Week 7 and 8 Week 9 and 10 Week 11 and 12 Form Starts 10 yds 5x Form Starts 10 yds 5x Form Starts 10 yds 5x Position Start 10 yds 5x Position Start 10 yds 5x Position Start 10 yds 5x Buildups 40 yds 2x Buildups 40 yds 2x Buildups 40 yds 2x Flying 20's 4x Flying 20's 4x Flying 20's 4x Flying 30's 4x Flying 30's 4x Flying 30's 4x Power Skips 25yds 4x Power Skips 25yds 4x Power Skips 25yds 4x Harness Drill Routine 2x Harness Drill Routine 2x Harness Drill Routine 2x Bounding 2x Bounding 2x Bounding 2x

Agility Drills Week 1 and 2 Week 3 and 4 Week 5 and 6 Comeback Drill 2x Comeback Drill 2x Comeback Drill 2x Post Corner Drill 2x Post Corner Drill 2x Post Corner Drill 2x Weave Drill 2x Weave Drill 2x Weave Drill 2x 4 Corner Shuffle Drill 2x 4 Corner Shuffle Drill 2x 4 Corner Shuffle Drill 2x Square In Drill 2x Square In Drill 2x Square In Drill 2x Sprint Ladder Drill 2x Sprint Ladder Drill 2x Sprint Ladder Drill 2x Backpedal Sprint 2x Backpedal Sprint 2x Week 7 and 8 Week 9 and 10 Week 11 and 12 Comeback Drill 2x Comeback Drill 2x Comeback Drill 2x Square In Drill 2x Square In Drill 2x Square In Drill 2x Hip Flip on Line Drill 2x Hip Flip on Line Drill 2x Hip Flip on Line Drill 2x Corner Shuffle Drill 2x 4 Corner Shuffle Drill 2x 4 Corner ShuffleDrill 2x Sprint Ladder Drill 2x Sprint Ladder Drill 2x Sprint Ladder Drill 2x Nebraska Agility Drill 2x Nebraska Agility Drill 2x Nebraska Agility Drill 2x Post Corner Drill 2x Post Corner Drill 2x Post Corner Drill 2x Backpedal Ladder 2x Backpedal Ladder 2x Backpedal Ladder 2x Pro Agility 2x Pro Agility 2x Pro Agility 2x 90 Degree Drill 2x 90 Degree Drill 2x Weave Drill 2x

Speed and Agility Program Running Backs, Wide Receivers, Tight Ends,

and Quarterbacks

Speed Drills Week 1 and 2 Week 3 and 4 Week 5 and 6 Form Starts 10 yds 5x Form Starts 10 yds 5x Form Starts 10 yds 5x Position Start 10 yds 5x Position Start 10 yds 5x Position Start 10 yds 5x Buildups 30 yds 4x Buildups 30 yds 4x Buildups 40 yds 2x Power Skips-Heights 2x Power Skips- Heights 2x Power Skips-Heights 2x Power Skips-Distance 2x Power Skips- Distance 2x Power Skips-Distance 2x Harness Drill Routine 1x Harness Drill Routine 1x Harness Drill Routine 1x

Week 7 and 8 Week 9 and 10 Week 11 and 12 Form Starts 20 yds 5x Form Starts 20 yds 5x Form Starts 20 yds 5x Position Start 10 yds 5x Position Start 10 yds 5x Position Start 10 yds 5x Buildups 40 yds 2x Buildups 40 yds 2x Buildups 40 yds 2x Flyings 30's 2x Flyings 30's 2x Flyings 30's 2x Power Skips-Distance 2x Power Skips- Distance 2x Power Skips-Distance 2x Bag Jumps 2x Bag Jumps 2x Bag Jumps 2x Harness Drill Routine 2x Harness Drill Routine 2x Harness Drill Routine 2x 1/2 Gasser 3x 1/2 Gasser 3x 1/2 Gasser 3x

Agility Drills Week 1 and 2 Week 3 and 4 Week 5 and 6 Rope Routine 1x Rope Routine 1x Rope Routine 1x Straight Run Drill 2x Straight Run Drill 2x Straight Run Drill 2x Lateral Step 2x Lateral Step 2x Lateral Step 2x 4 Corner Carioca 2x 4 Corner Carioca 2x 4 Corner Carioca 2x Jump Rope Drill 1x Jump Rope Drill 1x Jump Rope Drill 1x Sprint Ladder Drill 2x Sprint Ladder Drill 2x Sprint Ladder Drill 2x Change Direct. Drill 2x Change Direct. Drill 2x Change Direct. Drill 2x Nebraska Agility Drill 2x Three Corner Drill 2x Pro Agility Drill 2x Pro Agility Drill 2x Zig Zag Drill 2x Zig Zag Drill 2x Week 7 and 8 Week 9 and 10 Week 11 and 12 Rope Routine 1x Rope Routine 1x Rope Routine 1x Straight Run Drill 2x Straight Run Drill 2x Straight Run Drill 2x Lateral Step 2x Lateral Step 2x Lateral Step 2x Nebraska Agility Drill 2x Nebraska Agility Drill 2x Nebraska Agility Drill 2x Jump Rope Drill 1x Jump Rope Drill 1x Jump Rope Drill 1x Sprint Ladder Drill 2x Sprint Ladder Drill 2x Sprint Ladder Drill 2x Pro Agility Drill 2x Pro Agility Drill 2x Pro Agility Drill 2x Change Direct. Drill 2x Change Direct. Drill 2x Change Direct. Drill 2x Backpedal Sprint 2x Backpedal Sprint 2x Backpedal Sprint 2x

Speed and Agility Program Offensive Lineman

Speed Drills

Week 1 and 2 Week 3 and 4 Week 5 and 6 Form Starts 10 yds 5x Form Starts 10 yds 5x Form Starts 10 yds 5x Form Sprints 3x Form Sprints 3x Flying 10's 3x Buildups 30 yds 3x Buildups 30 yds 3x Buildups 30 yds 3x Harness Drill Routine 1x Harness Drill Routine 1x Harness Drill Routine 1x Position Start 10 yds 5x Position Start 10 yds 5x

Week 7 and 8 Week 9 and 10 Week 11 and 12 Form Starts 10 yds 5x Form Starts 10 yds 5x Form Starts 10 yds 5x Position Start 10 yds 5x Position Start 10 yds 5x Position Start 10 yds 5x Buildups 30 yds 3x Buildups 30 yds 3x Buildups 30 yds 3x Flying 10's 3x Flying 10's 3x Flying 10's 3x Harness Drill Routine 2x Harness Drill Routine 2x Harness Drill Routine 2x ½ Gasser 2x ½ Gasser 2x ½ Gasser 2x

Agility Drills Week 1 and 2 Week 3 and 4 Week 5 and 6 Rope Routine 1x Rope Routine 1x Rope Routine 1x Forward Back Drill 2x Forward Back Drill 2x Forward Back Drill 2x Pro Agility Drill 2x Pro Agility Drill 2x Pro Agility Drill 2x Jump Rope Drill 1x Jump Rope Drill 1x Jump Rope Drill 1x Nebraska Agility Drill 2x Nebraska Agility Drill 2x Nebraska Agility Drill 2x Shuffle Drill 2x Shuffle Drill 2x Shuffle Drill 2x Zig-Zag Drill 2x Zig-Zag Drill 2x Zig-Zag Drill 2x 4 Corner Shuffle Drill 2x Sprint Ladder Drill 2x Week 7 and 8 Week 9 and 10 Week 11 and 12 Rope Routine 1x Rope Routine 1x Rope Routine 1x Forward Back Drill 2x Forward Back Drill 2x Forward Back Drill 2x Pro Agility Drill 2x Pro Agility Drill 2x Pro Agility Drill 2x Jump Rope Drill 1x Jump Rope Drill 1x Jump Rope Drill 1x Zig-Zag Drill 2x Zig-Zag Drill 2x Zig-Zag Drill 2x Nebraska Agility Drill 2x Nebraska Agility Drill 2x Nebraska Agility Drill 2x Shuffle Drill 2x Shuffle Drill 2x Shuffle Drill 2x 4 Corner Shuffle Drill 2x 4 Corner Shuffle Drill 2x 4 Corner Shuffle Drill 2x Shuffle Ladder Drill 2x Shuffle Ladder Drill 2x Shuffle Ladder Drill 2x 4 Corner Carioca 2x 4 Corner Carioca 2x 4 Corner Carioca 2x

Speed and Agility Program Defensive Lineman

Speed Drills

Week 1 and 2 Week 3 and 4 Week 5 and 6 Form Starts 10 yds 5x Form Starts 10 yds 5x Form Starts 10 yds 5x Buildups 30 yds 3x Buildups 30 yds 3x Buildups 30 yds 3x Power Skips-Heights 2x Power Skips- Heights 2x Power Skips-Heights 2x Harness Drill Routine 1x Harness Drill Routine 1x Harness Drill Routine 1x Position Start 5x Position Start 10 yds 5x Position Start 10 yds 5x Week 7 and 8 Week 9 and 10 Week 11 and 12 Form Starts 10 yds 5x Form Starts 10 yds 5x Form Starts 10 yds 5x Buildups 40 yds 3x Buildups 40 yds 3x Buildups 40 yds 3x Flying 10's 4x Flying 10's 4x Flying 10's 4x Power Skips-Heights 2x Power Skips- Heights 2x Power Skips-Heights 2x Harness Drill Routine 1x Harness Drill Routine 1x Harness Drill Routine 1x Position Start 5x Position Start 10 yds 5x Position Start 10 yds 5x Stadium Step of Hills 2x Stadium Step of Hills 2x Stadium Step of Hills 2x ½ Gasser 2x ½ Gasser 2x ½ Gasser 2x

Agility Drills Week 1 and 2 Week 3 and 4 Week 5 and 6 Rope Drill Routine 1x Rope Drill Routine 1x Rope Drill Routine 1x Straight Run Drill 2x Straight Run Drill 2x Straight Run Drill 2x Lateral Step 2x Lateral Step 2x Lateral Step 2x Wave Drill 2x Wave Drill 2x Wave Drill 2x Sprint Ladder Drill 2x Sprint Ladder Drill 2x Sprint Ladder Drill 2x Tap Drill 2x Tap Drill 2x Tap Drill 2x Shuffle Ladder Drill 2x Sprint Ladder Drill 2x 4 Corner Shuffle Drill 2x

Week 7 and 8 Week 9 and 10 Week 11 and 12 Rope Drill Routine 1x Rope Drill Routine 1x Rope Drill Routine 1x Straight Run Drill 2x Straight Run Drill 2x Straight Run Drill 2x Lateral Step 2x Lateral Step 2x Lateral Step 2x Wave Drill 2x Wave Drill 2x Wave Drill 2x Sprint Ladder Drill 2x Sprint Ladder Drill 2x Sprint Ladder Drill 2x Tap Drill 2x Tap Drill 2x Tap Drill 2x Shuffle Ladder Drill 2x Shuffle Ladder Drill 2x Shuffle Ladder Drill 2x Shuffle Drill 2x Shuffle Drill 2x Shuffle Drill 2x Forward Back Drill 2x Forward Back Drill 2x Zig-Zag Drill 2x

Warm-up Routine

1. High Knees= Mark a 10 yard course and begin by taking quick, short, one foot steps. Drive your knees high so that your thighs are parallel to the ground. When you lift one leg, be sure the other leg is fully extended. Bend forward slightly at the waist and keep your back straight. Achieve at least 30 steps in 10 yards. 2. Butt Kicks= Start drill by running on your toes and alternately swinging heel of each foot up to the buttocks. Keep knees pointed towards the ground and keep action quick and smoothe and produce the swinging at the knee. 3. Carioca Drill= In the standing power position move to the right crossing the left leg over the right and then moving the right leg out the side. From this position, the left leg is crossed over the body, but behind the back, and the right leg is moved to the side. Repeat the process for the designated distance. Return to the left. Be certain to keep shoulders square and rotate the hip. 4. 30 Yard Buildups= Start in a 3-point stance and build up speed for 30 yards. Make sure be up on toes, use proper arm swing, and lift knees high and bring heels up to the hips.

Flexibility

Flexibility is the ability of a joint to be freely moved through its range of motion in all dirctions. Flexibility of range of motion is highly joint specific. That means a person may have good range of motion in one joint and poor range of motion in another. It is our goal to improve your flexibility, increase your range of motion and decrease the likelihood of injury. It is very important that you focus on your stretch and listen to your body. Stretching will give you a kinesthetic awareness of your body that will help you avoid injury.

GUIDELINES FOR PROPER STRETCHING PROCEDURE

1. We will stretch before and after all workout sessions. 2. You must preform our warmup exercises before stretching 3. Stretching will have a positive influence on your performance 4. Total body nutriton has a positive influence on flexibility 5. Do not bounce into your stretch, ease into it slowly 6. Hold each stretch for 10-12 seconds 7. Stretching will help prevent some injuries 8. Stretching sessions should take 8 minutes

Speed Drills Starts 1. Form Starts 2. Position Starts Sprints 1. Form Sprints 2. Buildups 3. Flying 10's 4. Flying 20's 5. Flying 30's 6. ½ Gasser Resisted Speed 1. Harness Routine 2. Stadium Steps or Hills Plyometrics 1. Bounding 2. Power Skips for Height 3. Power Skips for Distance 4. Bag Jumps

Agility Drills Rope Drills 1. Every Other Hole 2. Every Hole 3. Double Chop 4. Lateral Step Drill 5. Lateral Step Double Chop 6. Weave Drill Bag Drills 1. Straight Run Drill 2. Lateral Step 3. Tap Drill 4. Change of Direction Drill 5. Forward-Backward Drill 6. Shuffle Drill 7. Wave Drill Backpedal Drills 1. Comeback Drill 2. 90 Degree Drill 3. 45 Degree Drill 4. Hip Flip on Line Drill 5. Weave Drill 6. Football Mirror Drill 7. Backpedal Drills Cone Drills 1. Four Corner Carioca Drill 2. Four Corner Shuffle Drill 3. Comeback Cone Drill 4. Square Drill 5. Three Corner Drill 6. Nebraska Agility Drill 7. Zig-Zag Drill Jump Rope Drills 1. Feet Togther 2. Right Foot Hop 3. Left Foot Hop Line Drills 1. Pro Algility Drill 2. Sprint Ladder Drill 3. Backpedal Ladder Drill 4. Backpedal Sprint Drill 5. Shuffle Drill

Metabolic Training

Kilgore College Summer Workouts 2018

Week of May 14th

Monday Tuesday Warmup Warmup Stretch Stretch Workout Workout Speed Drills Agility Drills Stretch Stretch Wednesday Thrusday Warmup Warmup Stretch Stretch 1.5 mile jog Workout Stretch Speed Drills Stretch Friday Saturday Warmup Off Stretch Workout Agility Stretch


Week of May 21st


10 Pound Up Day


Week of May 28th



Week of June 4th

Monday Tuesday Warmup Warmup Stretch Stretch Workout Workout Speed Drills Agility Drills Stretch Stretch Wednesday Thrusday Warmup Warmup Stretch Stretch Metabolic Training (3 sets) Workout Stretch Speed Drills Stretch Friday Saturday Warmup Warmup Stretch Stretch Workout 1.5 mile jog Agility Stretch Stretch


Week of June 11th

Monday Tuesday Warmup Warmup Stretch Stretch Workout Workout Speed Drills Agility Drills Stretch Stretch Wednesday Thrusday Warmup Warmup Stretch Stretch Shuttle Run (2X for Time) Workout Stretch Speed Drills Stretch Friday Saturday Warmup Warmup Stretch Stretch Workout 2.0 mile jog Agility Stretch Stretch

MAIL IN RESULTS AFTER THURSDAY’S

WORK OUT IN WEEK 5 WEEK OF June 11th

Kilgore College Winter Summer 2018

Week of June 18th

Monday Tuesday Warmup Warmup Stretch Stretch Workout Workout Speed Drills Agility Drills Stretch Stretch Wednesday Thrusday Warmup Warmup Stretch Stretch Metabolic Training (3 sets) Workout Stretch Speed Drills Stretch Friday Saturday Warmup Warmup Stretch Stretch Workout Shuttle Run (2X for time) Agility Stretch Stretch


Week of July 2nd

Monday Tuesday Warmup Off Stretch 2.0 Mile Jog Wednesday Thrusday Warmup Off Stretch Shuttle Run (3X for Time) Stretch Friday Saturday Warmup Warmup Stretch Stretch Shuttle Run (3X for Time) 2.0 Mile Jog Stretch


Week of July 2nd

Monday Tuesday Warmup Warmup Stretch Stretch Workout Workout Speed Drills Agility Drills Stretch Stretch Wednesday Thrusday Warmup Warmup Stretch Stretch Shuttle Run (3X for Time Workout Stretch Speed Drills Stretch Friday Saturday Warmup Warmup Stretch Stretch Workout Metabolic Training (5 sets) Agility Stretch Stretch


Week of July 9th

Monday Tuesday Warmup Warmup Stretch Stretch Workout Workout Speed Drills Agility Drills Stretch Stretch Wednesday Thrusday Warmup Warmup Stretch Stretch 2.5 Mile Jog Workout Stretch Speed Drills Stretch Friday Saturday Warmup Warmup Stretch Stretch Workout Metabolic Training (5 sets) Agility Stretch Stretch


Week of July 16th

Monday Tuesday Warmup Warmup Stretch Stretch Workout Workout Speed Drills Agility Drills Stretch Stretch Wednesday Thrusday Warmup Warmup Stretch Stretch Shuttle Run (3X for time) Workout Stretch Speed Drills Stretch Friday Saturday Warmup Warmup Stretch Stretch Workout Shuttle Run (3X for time) Agility Stretch Stretch


Week of July 23rd

Monday Tuesday Warmup Warmup Stretch Stretch Workout Workout Speed Drills Agility Drills Stretch Stretch Wednesday Thrusday Warmup Warmup Stretch Stretch Shuttle Run (3X for time) Workout Stretch Speed Drills Stretch Friday Saturday Warmup Warmup Stretch Stretch Workout Metabolic Training (6 sets) Agility Stretch Stretch

MAIL IN RESULTS AFTER THURSDAY’S WORK OUT IN WEEK 11

WEEK OF July 23rd


Week of July 30th

Monday Tuesday Warmup Off Stretch Shuttle Run (3X for Time) Stretch Wednesday Thrusday Warmup Warmup Stretch Stretch Shuttle Run (3X for time) 2.0 Mile Jog Stretch Stretch Friday Saturday Off Warmup Stretch Metabolic Training (6 sets) Stretch

Conditioning and Testing

Those of you the follow this program to the "T" will have no problem passing our conditioning test. We will have prepared you properly if you adhered to all facets of the program including nurtition and social habits. The gut check will be when you report. The conditioning test will consist of 3 X 100 yard shuttle. There will be a 30 second rest in between each run. If an athlete does not pass each shuttle run he will have extra running after each practice during two-a-days. We cannot take time getting players in shape during fall camp. We must all report in the best shape of our lives. There is no question in our mind that we will all pass this test on reporting day.

WR/CB = 18/20/22 sec.

QB/TB/Safeties = 20/20/22 sec. FB/LB = 20/22/22 sec.

DE/TE/Spec. = 20/22/24 sec. OL/DL = 22/22/24 sec.

100 Yard Shuttle Run

Start on the Goalline, Sprint 5 yards and touch line and return to goalline. Sprint 10 yards and touch line and return to the goalline Sprint 15 yards and touch line and return to the goalline Sprint 20 yards and touch line and return to the goalline

This equals 1 100 yard shuttle run.

Weight workout for the week of May 14th Monday

1. 10 Minutes / 5 Reps – Front Squat 2. 10 Minutes / 3 Reps – Hang Clean 3. 10 Minutes / 5 Reps – Bench 4. 5 Minutes / 3 Reps – Dumbell Incline (one each arm then one together = 1 rep) 5. 5 Minutes / 10 Reps – Straight Leg Dead Lift

Tuesday

1. 10 Minutes / 3 Reps –Hang Snatch 2. 10 Minutes / 5 Reps – Back Squat 3. 5 Minutes / 10 Reps – Straight Bar Bend Over Rows 4. 5 Minutes / 10 Reps – Straight Bar Curls 5. 5 Minutes / 10 Reps – Leg Extension 6. 5 Minutes / 10 Reps – Leg Curls

Thursday


Friday

1. 10 Minutes / 3 Reps – Clean & Jerk 2. 10 Minutes / 5 Reps – Back Squat 3. 5 Minutes / 10 Reps – Straight Bar Bend Over Rows 4. 5 Minutes / 10 Reps – Straight Bar Curls 5. 5 Minutes / 10 Reps – Leg Extension 6. 5 Minutes / 10 Reps – Leg Curls

Notice that we are not working off of a percenta. Each lift has a time frame and you are required to get as many sets as possible within that time frame. This type of lifting helps you reach your maxium pontential every single day. Push yourself!

Weight workout for the week of May 21st Monday


Tuesday


Thursday


Friday


10 Pound Up Day

Weight workout for the week of May 28th Monday


Tuesday


Thursday


Friday


Weight workout for the week of June 4th Monday


Tuesday


Thursday


Friday



1. 10 Minutes / 2 Reps – Front Squat 2. 10 Minutes / 2 Reps – Hang Clean 3. 10 Minutes / 2 Reps – Bench 4. 5 Minutes / 3 Reps – Dumbell Incline (one each arm then one together = 1 rep) 5. 5 Minutes / 10Reps – Straight Leg Dead Lift

Tuesday


Thursday


Friday



WEEK OF June 11th



Tuesday


Thursday


Friday


Weight workout for the week of June 25th Monday- Max on Hang Clean, 5 min of reps of 2 / 5 min of reps of 1 Tuesday- Max on Squat, 5 min of reps of 2 / 5 min of reps of 1 Thursday- Max on Bench, 5 min of reps of 2 / 5 min of reps of 1 Friday- Off

WRITE DOWN NEW MAXES ON WEEK 7 UP DAY SHEET

Weight workout for the week of July 2nd Monday


Tuesday


Thursday


Friday


Weight workout for the week of July 9th Monday


Tuesday


Thursday


Friday


Weight workout for the week of July 16th Monday


Tuesday


Thursday


Friday


Weight workout for the week of July 23rd Monday


Tuesday


Thursday


Friday



WEEK OF July 23rd

Weight workout for the week of July 30th Monday- Off Tuesday- Off Thursday- Off Friday- Off

KC Football Goals for Summer 2018

I, _______________________ will do everything in my power to accomplish the goals that are set for me in helping KC become the Southwest Junior College Football Conference Overall Champions. Post-Test Pre-Test Incline _____ Incline _____ Squat _____ Squat _____ Bench _____ Bench _____ 10 _____ 10 _____ 40 _____ 40 _____ Vertical Jump _____ Vertical Jump _____ Standing B.J. _____ Standing B.J. _____

ProAgility _____ Pro Agility _____ Sit and Reach _____ Sit and Reach _____ Weight _____ Weight _____ _____________________________ ____________________________ Player Signature Coach Signature

ALL IN

Dear Rangers, A huge key to our success is the role you play is making sure that the 2018 summer strength and conditioning is followed. These workouts have been designed to enable you to maintain your top physical and mental condition during winter break. It is vitally important that you follow the day-to-day workout plans. You will be lifting and running every Monday, Tuesday, Thursday, and Friday. DO NOT MISS A DAY!!! We have placed four 10 pound updays in the workout. If you get all the reps in the 2nd, 5th, 8th and 11th weeks on either incline, squat, and bench, you will adjust your max up 10 pounds. After the 5th and 11th week you will update the max sheets and send it back to us in a envelope. This will allow us to monitor your progress over the winter. In closing, I want to remind you that there are no shortcuts to success. Only hard work, determination, and dedication will allow us to reach our goal of competing at a high level in 2018. MTXE, Coach Eckert

Warm-Up Routine

1. High Knees

2. Carocia

3. Lunges / Trunk twist 4. Shuffle side stretch w/ siagon squat 5. Walking Heel Scoops

6. Walking High Kicks

7. Walking Knee Pulls

8. Walking Ankle Pulls

9. Plyo-Metric Shuffle 10. Starts

Week 2 Initial Max Up 10 lbs New Max Incline _________ ________ ________ Squat _________ ________ ________ Bench _________ ________ ________

Week 5

Initial Max Up 10 lbs New Max Incline _________ ________ ________ Squat _________ ________ ________ Bench _________ ________ ________


Week 7 Initial Max Up 10 lbs New Max Incline _________ ________ ________ Squat _________ ________ ________ Bench _________ ________ ________

Week 11

Initial Max Up 10 lbs New Max Incline _________ ________ ________ Squat _________ ________ ________ Bench _________ ________ ________


Speed and Agility Program - kilgore.edu · Sprint Ladder Drill 2x Sprint Ladder Drill 2x Sprint...

Documents

Transcript of Speed and Agility Program - kilgore.edu · Sprint Ladder Drill 2x Sprint Ladder Drill 2x Sprint...