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Final Speed and Conditioning

Description:: This is your final week, make sure you are ready to play and compete!
Type of Workout:: Muscular Strength
Days in Workout:: 3

Monday
Wednesday
Thursday

Monday

Targeted Muscle Group: Speed

Exercise	Sets	Reps	Weight
400 meter warm up Nice jog around a track or the football field.	0	0
Dynamic Warm-up Do the dynamic warm-up we did prior to practice this year or do the warm-up I posted on the site.	0	0
6-50 yard Sprints Normal Sprint From your stance. Get in a good stance and fire out as hard as possible. Rest 1 Minute between sprints.	6	60
4-40 yard Sprints [size= small]Normal Sprint From your stance. Get in a good stance and fire out as hard as possible. Rest 1 Minute between sprints. [/size]	6	40
8-40 Yard Shuttles Do these at a decent pace. Start at the goalline and run to the 20 and come back. Rest 1 Minute between runs. You will run 8 total sets.	8	40
800 Yard Cool-Down Stretch after this cool-down!	0	0

Wednesday

Targeted Muscle Group:

Exercise	Sets	Reps	Weight
400 meter warm up Nice jog around a track or the football field.	0	0
Dynamic Warm-up SLOW TEMPO EXERCISES All of these are 20 yards High Knees- walking High Knees walk and Grab Heel up Walk and Grab Lunge Walk backwards lunge Walks Squat Shuffle (Slow) FAST TEMPO WARM-UPS High Knee Runs backwards Run High Knee Carioca - Each way 20 yards Butt Kicks -	0	0
Agility Square Cones are set 5 yards apart in a square. Sprint to the first, shuffle to the second, backpedal to the 3rd and shuffle to where you started. [b]DO FOUR REPS TOTAL 2 IN EACH DIRECTION. RESTING ONLY 30 SECONDS BETWEEN SETS.[/b]	4	20
Back-Pedal / Agility Drills This is a simple drill you will do from your stance. The drill will have you sprint forward 10 yards plant and backpedal 10 yards and come back and sprint through the line. The total yardage will be 30 yards. You will Repeat this 5 times.	5	30
Pro-Shuttle [size= small]This is the same shuttle test we have done in the past and the NFL combine uses. Start with 5 yards marked off by cones to each side of you. Start in the middle and go to the right touch the cone and go back to the next cone that is now ten yards away. Touch that cone and finish hard where you started. The total yardage should be 20 Yards. You will do 6 reps here as well. Make sure you do them as fast as possible. [/size]	6	15
5-200 Yard Shuttles Do these at a decent pace. Start at the goalline and run to the other and come back. Rest 2 Minutes between runs. You will run 5 total sets.	5	200
800 Yard Cool-Down Stretch after this cool-down!	0	0

Thursday

Targeted Muscle Group: Speed/Conditioning

Exercise	Sets	Reps	Weight
400 meter warm up Nice jog around a track or the football field.	0	0
Dynamic Warm-up SLOW TEMPO EXERCISES All of these are 20 yards High Knees- walking High Knees walk and Grab Heel up Walk and Grab Lunge Walk backwards lunge Walks Squat Shuffle (Slow) FAST TEMPO WARM-UPS High Knee Runs backwards Run High Knee Carioca - Each way 20 yards Butt Kicks -	0	0
4-50 Yard Sprints Full-speed, focus on start and form. Get god rest between sprints. This is your final speed work prior to camp.	0	0
50 Yard Conditioning Test Run 50 Yards and rest 1 Minute. Repeat 9 times.	10	50

Date Posted: 08/07/2010

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