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STRENGTH & CONDITIONINGWorkout Manuals

If You Want To Be The Best! You Have To WORK HARDER Than The Best!

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

  • 10 x 100’s

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

  • 10 Sets 100 Yards

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

OUR PURPOSEOUR PURPOSE

The aim of the NTFA is to develop, promote, direct, supervise and regulate the sporting disciplines of American Football (and it’s many facets) athletic programs in which all member organizations can compete.
To accomplish this aim, the Association:
1. Establishes and enforces regulations to ensure that all such athletic programs are part of, and contribute towards, the entire educational program;
2. Cooperates closely with the Government of Jamaica and other organizations administering the development of sports programs;
3. Development, management and promotion of Jamaica’s National Teams that will compete in international competitions annually;
4. Enact policies of safety protocols for athletic trainers, coaches and athletes that ensure the proper teaching, training and protection of the athletes;
5. Promotes the spirit of sportsmanship and fair play in all athletic contests;
6. Enacts policies and guidelines that safeguard the physical, mental and moral welfare of the student athlete, and protect them from exploitation;
7. We will lend support, governance and training through all member organizations that will be operating programs for athletes benefit.

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NTFA Donate

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Donation Total: $50.00

*The Regulatory Authority Endorsed By The Government Of Jamaica.