6 replies to this topic

[GSR]

Bros, see if you can help me out.

I have this new client, he's going into his junior year of high school, and his father has hired me to come up with a training regiment for his son for pre season. Now, keeping in mind I am European, I do not know jack shit about the way American Football players train. All I know is they go for explosiveness and power. PLease give me some ideas what a pre season football workout should look like.

I searched the forum, I found this: http://www.thevipboard.com/index.php?showt...ootball+workout

it looks good, but some more feedback would be appreciated. Thanks bros

[Rebel]

In the gym simple and explosive..

Flat bench
Incline bench
Flys
Shrugs
Power cleans
Squats
Lundges
Jump squats


On the track/field...

Half gassers ( start on one sideline and run across the field to the other sideline and back. A good time for a running back in college would be under 13.5 to 14.5 seconds)

Full gassers ( Same as a half but you run from one sideline back to the other then back to the other sideline and back to where you started. A good time for a college running back would be 31-33 seconds.)

110 yard sprints ( Start on the back end zone line and run to the opposite goal line. A good time for a college running back would be about 13-14 seconds but they are done in sets of 10+...We test 16 of them with 30 second break in between each one.)

40 yard sprints ( basic combine test...40 yard sprint just about every high school in the world will test this when you go to football in aug.)

20 yard shuffle ( Another combine test...set up 3 cones 5 yards appart so in total 15 yards next to each other. Start on the middle cone sprint to the cone on your right or left and touch the line/cone, turn and sprint 10 yards back to the cone opposite of the one you started at, turn and sprint through 5 yards past the cone you started at. Start the timer on movement and stop it when the player crosses your face at the middle cone. A good time for a college running back would be 4.4 seconds or below.

I could go on forever I am going into my redshirt freshmen year and I have played football for my whole life...PM me if you need more info and goodluck!!

REBEL

[Rebel]

also if you have a sled that you can load weight onto pulling that is good for building speed..

[GSR]

Rebel,
thanks for the info. You mention position specific things, so may be this is the time to mention he's a QB, I don't know if that matters too much

[Rebel]

I just used running back as a gauge because usually that would be the fastest time..quarterbacks would usually be with the running backs for distance runs so those times should work...Again thats college athletes add a second or 2 for youth haha

[Bison]

bro, shitloads of footwork. get a stepper and have him 2 feet on 2 feet off or 1 foot on 1 foot off all over that damn thing. also tie his ass to a machine with bands or tubes and make him fire off with resistance, and also sideways bounds. No matter what position he will be playing, he will need to be able to load one leg and explode off of it.

Take him through the squat matrix. just his body weight and maybe a pole or broom handle. 100 squats sumo style, 100 with the right leg forward, 100 with the left, and 100 with the feet about 6" apart. You can change it up and position the feet in different ways. Its good to be strong in squats, but you need to be able to handle it in all different positions that you will find yourself in on the football field.

Work ballance, make him stand on one leg with cones around him at the 12,3,6,&9 o'clock positions and make him go clockwise then back without touching his other foot down. If he touches that rep doesnt count. 3 sets of 5 each foot will get him some good ballance.

Also, core the fuck out of him, and last but not least... make sure he has the strongest fucking hands in the state. if he is a ball handler they wont be able to rip it from him.

If you actually wanted to work some passing techniques with him. a simple easy one is to make him lift his arm straight over his head before he throws the ball. this will ensure a high release and lesser chance of it getting blocked. there are a ton of different drills.