RIDGE CORNERBACK

TRAINING PROGRAM
TRAINING FOCUS
Speed kills.
Train for quickness, speed, and
explosiveness...
TRAINING FOCUS
• Develop an Explosive Start
• Achieve Rapid Acceleration
• Increase Your Max Speed
• Build Your Speed Endurance
SO YOU CAN…
• Explode out of your breaks.
• Beat receivers to the ball.
• Win on deep routes.
• Take picks, punts, and kicks to
the house!
Technique is everything.
Master cornerback position skills and
technique...
TRAINING FOCUS
• Increase Your Route Reaction
Speed
• Develop Cat-Quick Footwork
• Develop Fluid Hips
• Develop Unshakeable Agility
SO YOU CAN…
• Jump the route.
• Make it quick, smooth, and
automatic.
• Open, flip, or spin, and get to
the ball.
• Make open field tackles easy
• Cover double moves without
thinking.
Strength is Power.
Increase your strength, power and
performance...
TRAINING FOCUS
• Anatomical adaptation
• Pre-hab and injury prevention
• Increase Your Muscle Mass
• Max 'Cornerback-Specific'
strength
• Max 'Cornerback-Specific'
Power
SO YOU CAN…
• Prepare your body to train.
• Make sure you stay injury-free.
• Pack some muscle onto your
frame.
• Be a play-making, game-
changing cornerback.
PHASE 1 – DB FUNDAMENTALS
GET IN SHAPE, LEARN THE DRILLS.
1. Phase one will establish your training base and prepare you for the more intense training to follow.

2. The focus of your training will be on cornerback and sprinting technique, core and ligament/tendon
strength, flexibility, and fixing your muscle imbalances.

PHASE 1 GOALS
SPEED TRAINING
• Improve your flexibility and
dynamic range of motion
• Develop sprinting technique
• Increase burst and start
speed
FOOTWORK AGILITY
• Learn basic cornerback drills
• Develop your cornerback
technique and footwork
fundamentals
• Increase technical endurance
STRENGTH TRAINING
• Learn lifting form, technique,
and tempo
• Strengthen your ligaments
and tendons
• Increase your core strength
• Fix your muscle imbalances
• Improve your muscle
endurance
• Increase your flexibility and
dynamic range of motion
PHASE 2 – ADVANCED DB TRAINING
FASTER, STRONGER, SMARTER
1. In Phase 2, you'll be introduced to several new speed and advanced cornerback drills, as well as more cornerback specific
strength training exercises.

2. This phase will mark a turning point. You will feel faster, stronger, and more in control of your movement.

PHASE 2 GOALS
SPEED TRAINING FOOTWORK AGILITY STRENGTH TRAINING
• Continue improving your • Increase combine agility • Maximize your muscle gains
sprint technique speed • Develop your specific
• Continue improving your • React faster to double moves strength
start speed • Improve your dynamic core
• Start developing your strength
acceleration speed
• Improve your speed
endurance and recovery
• Increase your vertical and
horizontal explosion
• Increase your maximum top-
end speed
PHASE 3 – NEXT LEVEL DB TRAINING
HIGH-PERFORMANCE TRAINING
1. In phase three, you will push beyond the limits of your athletic ability.

2. Having established a tremendous strength and polished technique base for speed and footwork, you will focus on
converting that strength and technique into power. Your speed training intensity will increase and your strength training
load will decrease to focus exclusively on power.

3. Phase 3 is where your training goals are acheived and virtually every aspect of your game maximized.

PHASE 3 GOALS
SPEED TRAINING FOOTWORK AGILITY STRENGTH TRAINING
• Maximize your start and • Maximize your start and • Maximize your start and
burst speed burst speed burst speed
• Maximize your acceleration • Maximize your acceleration • Maximize your acceleration
and top-end speed and top-end speed and top-end speed
• Maximize your speed • Maximize your speed • Maximize your speed
endurance endurance endurance
• Maximize your vertical and • Maximize your vertical and • Maximize your vertical and
horizontal explosiveness horizontal explosiveness horizontal explosiveness