Monday: Legs Strength Stations 7 minutes Each Station
Warmup
- Hurdles & Box Jumps – 8 Reps Jumps and then return to Hurdles
- Squats – 6 to 10 Reps
- Dead lifts – 5 to 8 Reps
- Good mornings – 8 to 12 Reps
- Lunges – 10 Reps each leg
- Calf Raiser – 100 reps nonstop
Conditioning Station
Practice: Positional Specific Training: Please See YouTube for Instructions
- Offensive Line
- Defensive Line
- Quarterback
- Running Back
- Defensive Back
- Receivers
- Kickers
Tuesday: Upper Body Strength Stations 7 minutes Each Station
Warmup
- High Pulls 8 Rep
- Bench Press 8-12 Reps
- Bent Over Rows 6-10 Reps
- SB Shoulder Press 6-10 Reps
- Bench Dips 10-15 Reps
- SB Curls 8-10 Reps
Agility Positional Training 5 Min Each Station: Please See YouTube for Instructions
- RB Bag Drills
- W cone Drills
- Box cone drills
- Bag Blocking Drills
- Bag Tackling Drills
Practice: Positional Specific Training: Please See YouTube for Instructions
- Offensive Line
- Defensive Line
- Quarterback
- Running Back
- Defensive Back
- Receivers
- Kickers
Wednesday: Athletic Enhancement Circuits 7 Minutes Each Station
Warmup
- Tuck Jumps (10 Reps) & Lunges (Front, Sides, Back) 8 Reps Each Leg
- Jump Circuits Ramp Hops (Single Leg – Front, Side Back) Each Leg
- Ladders & Box Jumps Circuits
- Quick Steps & Lunge Holds (30 Secs Each Segment)
- Hurdles & Gator Crawls Circuits
- Plank Holds (As A Team)
Practice: Positional Specific Training: Please See YouTube for Instructions
- Offensive Line
- Defensive Line
- Quarterback
- Running Back
- Defensive Back
- Receivers
- Kickers
Thursday: Legs Strength Stations 7 minutes Each Station
Warmup
- Hurdles & Lunge Circuits. (Front, Sides, Reverse)
- Explosive Jumps 2 Minute Work 1 Minute Rest
- Wall Squat Holds 2 Minute Work 1 Minute Rest
- Hamstring Hold 2 Minute Work 1 Minute Rest
- TFL 2 Minute Work 1 Minute Rest
- Hip Flexors 2 Minute Work 1 Minute Rest
Conditioning Station
Practice: Positional Specific Training
- Offensive Line
- Defensive Line
- Quarterback
- Running Back
- Defensive Back
- Receivers
- Kickers
Friday: Upper Body Strength Stations 7 minutes Each Station
Warmup
- High Pulls or Hang Clings
- Staggered Hand Push-ups.
- Pull-ups or Horizontal Pull-ups
- Dips
- Curls 21’s
- High to Low Plank Series
Agility Positional Training 5 Min Each Station: Please See YouTube for Instructions
- RB Bag Drills
- W cone Drills
- Box cone drills
- Bag Blocking Drills
- Bag Tackling Drills
Practice: Positional Specific Training: Please See YouTube for Instructions
- Offensive Line
- Defensive Line
- Quarterback
- Running Back
- Defensive Back
- Receivers
- Kickers