1. Dead Period
RUNNING
WORKOUT PROGRAM

2. Dynamic Warm Up Conditioning Day WARM-UP 2 LAPS Stride 50 yards x2
Backwards Run 30 yards x2
Shuffle Arm Swing 20 yards x2
Front Lunge Walk 15 yards x1
Backwards Lunge Walk 15 yards x1
High Knee walk and Grab 15 yards x1
Heel ups 20 yards x2
High Knee Skip 20 yards x2
90% Build Up 40 yards x2
2 LAPS

3. Upper Body/Lower Body Plyometric/ Jump Training
First- Teach athletes how to land, teach proper body position upon landing and how to absorb the force of the landing.
Start with the most basic forms of Jump Training
Double foot hops/jumps
Simple jumps with easy (low impact) landing
Keep total contacts (Volume) low
20-30 contacts total (High intensity)
Medicine Ball throws explosive push ups for upper body
Same volume for upper body as lower body

4. Speed Development
Speed development is NOT conditioning. Speed development is working the Central Nervous System . To get Quality Speed Development allow for full recovery between every repetition on every drill. On Speed Development days allow for 1 minute of recovery for every 10 yards above 90% effort. Keep Speed Volume to no more than 300 yards per workout at your highest speed training during your off-season program. As conditioning volume increases during off-season, reduce the speed volume for each speed training session.

5. Speed Development
The Workout Plan Review- Teach Running Mechanics (PAL) Posture: Pronounce lean during acceleration to overcome inertia, more erect posture at top speed, triple extension of the ankle, knee and hip. Arm Action: Amplitude or range of motion of arms during stride. Faster during acceleration, smoothens out at top speed. Leg Action: Action of the hips and legs relative to the torso and the ground. Hip, knee, and ankle triple extension during acceleration. Quick stops requires bending the ankle, knees and hips to reduce force and to control the stop. Vern Gambetta- Sports Specific Speed Teach- Standing, Sprint Start Stance, First 3 Steps. Acceleration Work Speed/ Absolute Speed Work

6. Speed Development Workout
Phase 1
Jump Training
Reps/ Yards
Recovery
Week 1
Hurdle Hops/ Hop & Hold
1 x 5, 3 x 5
Full
Linear Speed
1. Seated Fast Arms
3 x 10 sec
30 sec
2. Partner Knee Drive Drill
2 x 15 yards
1:00 min
3. Sprint Starts 70%, 80%, 90%
3 x 10 yards
(Teach Sprint Start Technique)
4. Partner Resistive Sprints
4-6x 10 yards
(Sprint Start Stance- No Release)
5. Sprint Starts- 90% x 1, 100% x 3
4 x 10 yards
6. Build Ups- Standing Start
2 x 40 yards
(Gradually Build Up of Speed over 40 yards, reach 90% to 95% top speed at 40)
(Walk back recovery)

7. Speed & Agility Development
Phase 1
Jump Training
Reps/ Yards
Recovery
Week 1
Speed & Agility
1. Pro Agility Shuttle – Sprint
3 each way
1:00 min
2. Pro Agility Shuttle- Shuffle
3. 4- Cone Drill – 10 yards apart
(Back peddle, Sprint, Back peddle, Sprint)
------
4. Triangle Cone Drill
( 3 point stance start)

8. STRENGTH AND CONDITIONING
LB/ TE/ RB
Week 1-3
Monday
Tuesday
Wednesday
Thursday
Friday
Dynamic Warm Up
Hip/Knee/Ankle  O  F
Ladders x 8
Basic 1
800m 2min 25sec
4min rest
600m 1min 45sec
4*400m 80sec
3min
2*200m 32sec
1min rest
3*300m 50sec
3min rest
5*150 22sec
2min 30sec rest
3*80m all out 45sec rest
General Lateral Acceleration
Shackle Shuffle x 4
Shuffle Sled Pulls x 4 D
Position
Pass Drops w/ Break Back x 4
Ladder drills quick feet and hips
RB Route running A
Basic Reaction
Quick Hips Y
(Run/Sprint/Run) x 10
Backpedal (50 yds.) x 2
110 yards Stride 12

9. STRENGTH AND CONDITIONING
QB/WR/DB
WEEKS 1-3
Monday
Tuesday
Wednesday
Thursday
Friday
Dynamic Warm Up
Hip/Knee/Ankle  O  F
Ladders x 8
Basic 1 `
General Lateral Acceleration
Shackle Shuffle x 4
Shuffle Sled Pulls x 4
800m 2min 15sec
4min rest
600m 1min 30sec
4*400m 70sec
3min
2*200m 27sec
1 min rest
3*300m 45sec
3min rest
5*150 20sec
2min 30sec rest
3*80m all out 45sec rest D
Position
Routes on air with QB
Ladder drills quick feet and hip DBs A
Basic Reaction
Basic 2 Y
ALL
10* 110 Sprint (Run/Sprint/Run) x 10
Backpedal (50 yds.) x 2

10. STRENGTH AND CONDITIONING
DL/OL/K/P
WEEKS 1-3
Monday
Tuesday
Wednesday
Thursday
Friday
Dynamic Warm Up
Hip/Knee/Ankle  O 
Ladders x 8
Basic 2 F
General Linear
Over-speed
20 Yard Sprints x 5
100 x 4
800m 2min 45sec
4min rest
600m 1min 50sec
4*400m 90sec
3min
2 *200m
1 min rest
Position Linear
Drive Block x 6
Pulling Drill x 3
(c) Pass sets 6
(d) W drill 6
(e) Punch x 6 D
3*300m 55sec
3min rest
5*150 25sec
2min 30sec rest
3*80m all out 45sec rest
Position Reaction
Pass Sets A
ALL
20/30/20/30/40/50 all out run (Run/Sprint/Run/Sprint) x 8
Backpedal (50 yds.) x 2 Y