PRE-SEASON WORKOUTS – Jamaica National Tackle Football Association
 
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HomeACADEMYPRE-SEASON WORKOUTS

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WEIGHT ROOM TEAM TRAINING

During this time of COVID we need to be creative and dedicated to our craft. It has beed very dificult for our athletes to stay on track with the unknown aspect of the "IF".

IF we will be in school
IF we will return to sports
IF we will return to normalcy

I prefer to cater to the "WHEN"

WHEN we return to school we will be ready excel academically.
WHEN we return to sports we will be prepared and in shape.
WHEN we return normality we will appreciate the second chance that has been bestowed upon us.

This program is designed for two aspects:

Individual Athlete Strength & Conditioning.
Team Non-Weight Room Training.

Let's all be prepared for the "WHEN"!
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MONDAY TRAINING

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
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TUESDAY TRAINING

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
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WEDNESDAY TRAINING

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
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THURSDAY TRAINING

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
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FRIDAY TRAINING

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
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NTFA Donate

$
Select Payment Method
Personal Info

Billing Details

Donation Total: $50.00

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