Speed and Agility Program - Ladder Drill 2x Sprint Ladder Drill 2x Sprint Ladder Drill 2x . Pro...

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Transcript of Speed and Agility Program - Ladder Drill 2x Sprint Ladder Drill 2x Sprint Ladder Drill 2x . Pro...

  • 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 Gasser 2x Gasser 2x 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 Shu