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“ De a t h b e f o re De f e a t”
Table of Contents
Section 1 – Team 2010
- Table of Contents
- Coaches Info
- Schedule
- Important dates
Section 2 – Strength and Conditioning Manual 2010
- Welcome to the Griffin Family
Section 3 - General
- Purpose
Section 4 – Strength and Power
- Mental
- Physical
Section 5 – Exercise Descriptions (Lifting)
Section 6 – Flexibility
- Proper Stretching Techniques and Stretches
- Griffin Dynamic Warm-up
-Griffin Stretches
Section 7 – Speed
- Speed Explanation
- Interval Training
Section 8 – Quickness and Agility
- Agility/Quickness Drills and Training
Section 9 – Plyometrics
-Purpose
-Drills
Section 10 – Summer Running Program
-Summer Drills and Progression
Section11 - Skill Development
- Skill Pattern Running
Section 12 - Nutrition
- Proper Nutrition
Section 13 - Rest and Recovery
- Proper Recovery time
Section 14 - In-coming Weight Program
- Strength Training Weight Lifting Routine
COMITT TO MEMORY BEFORE
READING ANYTHING ELSE
Address:
Seton Hill University
Attn: Football
1 Seton Hill Drive
Greensburg, PA
15601
One______________________
Griffin Football Coaching Staff
Joel Dolinski Mike Snyder
Head Coach/Offensive Line Offensive Coordinator/Assistant
E-mail: dolinski@setonhill.edu Head coach/Quarterbacks
Office Phone: 724-830-4615 E-mail: msnyder@setonhill.edu
Office Phone: 724-830-1187
Important Dates:
When Where
Seton Hill
University
Football
Remember, you win football games long before the lights come
on. Games are won in the weight room long before the game is
played.
Good luck with the program and if you have any questions,
please do not hesitate to call me at (513-309-1645)
Sincerely
Greg Huster
Griffin Football
General
“It is within these trenches, that we
enjoy the pursuit of our utmost
potential so that our dreams become
real on the field of battle.”
Purpose
The methods and techniques you will learn in the weight room
are based on the latest research and physiological fact.
Following these methods and techniques will make you a bigger,
more explosive and faster football player. The traits and
characteristics that the program instills and brings out in you will
help you to continue to be successful long after your career as a
Griffin is over.
Strength and
Power
Pain is
weakness
leaving the body
The purpose of strength training is two fold. The first is to
fatigue your muscles. The second is to make you a tougher,
better football player. The best methods of strength training are
those that produce the greatest amount of fatigue, in the
shortest amount of time, in the safest possible manner.
5) Always lift with a partner, who will push you past your limits.
This will ensure that every repetition of every exercise is
supervised to guarantee proper execution.
We have never seen an athlete who could increase a
repetition or two every workout, but there will be times that your
progress will amaze you and your coach. For the more
experienced athlete, it can be frustrating training for weeks to
only increase one repetition. However, if you only increase one
repetition every three weeks that is an increase of twenty five
pounds per year, which is not bad by any means.
Exercise
Description
Starting Position: Grip the bar at shoulder width or slightly wider. Thumbs
wrapped around the bar, hands evenly spaced. Position the bar right above
knees, arms straight. Bend slightly at knees and bend at waist so you are
slightly above parallel to ground. Squeeze the shoulder blades together, arch
back and keep feet flat on the floor. Make sure that there are secure collars
on each side of the bar and that it is evenly loaded.
Movement: Raise the bar towards belly button and along quadriceps. Keep
the elbows back. Touch your stomach lightly making sure not to bounce.
Slowly and under control, lower the bar back up to arm length. Be sure to keep
back arched through out lift.
Barbell Curl
Starting Position: Grip the bar at shoulder width or slightly wider. Thumbs
wrapped around the bar, hands evenly spaced, arms straight. Squeeze the
shoulder blades together, stand tall. Make sure that there are secure collars
on each side of the bar and that it is evenly loaded.
Movement: Raise bar by curling up keeping elbows in a fixed position tight to
your waist. Keep the shoulders back. Bring bar to chin and flex bicep. Slowly
and under control, lower the bar back down. Be sure not to sway or squirm
throughout lift.
Starting Positon: bend over at the waist with your feet shoulder width apart.
Keep a slight bend in the knees to prevent stain on the lower back. Hold the
dumbbells at arms length in front of you with the palms of your hands facing
each other. Keep a slight bend in your elbows.
Movement: Using your upper back strength, raise the dumbbells to the back
and upwards in a semicircular arc. Hold this position for a second to maximize
the peak contraction in the rear deltoids. Lower the weight to starting
position.
Dumbbell Shoulder Press
Starting Position: Sit on the 90 degree bench with the dumbbells held upright
on the thighs. The lifter should use the thighs to “kick” the dumbbells up to
the shoulders. Alternatively the spotter can assist the lifter in getting the
dumbbells to this position. The torso should be upright and the tail should be
all the way to the back of the bench. The dumbbells can be held like a barbell
with the palms facing away from the lifter. Alternatively, the lifter can turn
their palms inward slightly or have them turned in entirely so that the palms
are facing each other.
Movement: Press the dumbbells forcefully, but under control, to a position
overhead. At the top, the arms should be straight and the torso erect. Do not
lean backwards or arch the back excessively when pressing. Pause at the top,
then slowly lower the bar back to the starting position at the shoulders. The
dumbbells can come towards each other while pressing. Care must be taken
not to bang the dumbbells into each other, which may result in a loss of
Pull-Ups
Starting Position: Grasp the bar with an overhand grip, palms facing away
from the body. The hands should be evenly spaced and shoulder width apart.
Movement: Begin the exercise with the arms straight. Pull the chin over the
bar, attempt to touch the chest to it, pause briefly at the top and lower the
body slowly until the arms are straight. Do not kick or swing the legs.
Side Raise
Starting Position: Begin with arms hanging by the side of the body, thumbs
pointed straight ahead.
Movement: With arms straight, but not locked at the elbow, raise the arms out
to the side until hands are parallel with the shoulders. Pause at the top and
lower weight. Do not rest at the bottom. Do not swing the weight at the top.
Starting Position: Place the back foot on a bench with the front leg out. Hold
dumbbells in both hands. The front leg should be out far enough so that the
shin will be perpendicular to the ground in the bottom position.
Movement: With the upper torso vertical, chest out, chin up, lower yourself
until the thigh of the front leg is parallel to the ground. The back leg should be
bent. Down slow, pause at the bottom and keep up under control. At the top,
the front leg should not be locked out.
45 Degree Lunge
Starting Position: With barbell, place the bar on your back as if you were
squatting; standing straight up. With dumbbells, stand straight up with
dumbbells in hand at the side.
Movement: Either foot first, lunge at a 45 Degree angle to either side. Bend
the leg until it is parallel to the floor. Keep the torso near vertical throughout
the rep, chest out, chin up. Step out far enough so that at the bottom the shin
is perpendicular to the floor. Stand up straight then step out the same way
with the opposite leg.
Bicycle Sit-Up
Movement: Lie flat on the floor with your lower back pressed to the ground.
Put your hands beside your head. Bring knees up to about 45-degree angle and
slowly go through a bicycle pedal motion. Touch your left elbow to your right
knee, then your right elbow to your left knee.
Starting Position: With dumbbells in hand, sit on the edge of the bench, chest
to knees and arms straight down.
Movement: Keeping your chest to knees, raise arms to the side; squeezing
your rear delts and trapezius muscles. Explosive up, slowly down. Keep
movements under control.
Farmer Walks
Movement: Simply grab and hold onto weights in each hand, and walk for
distance.
Starting Position: Player starts off on all fours, with left leg raised straight in
the air.
Movement: Upon coach’s signal, player fires his extended leg forward in a
kneeing motion as far forward as possible. Raise alternate foot, and repeat
process.
Movement: Player holds onto a small section of pull-up bar in the fetal position
as long as he possibly can, until he falls off.
Diamond Push-Ups
Starting Position: Get in normal pushup position; Move both of your hands
under your chest and make a pyramid-like with your hands. Your pointing
fingers should touch and your thumb should touch on the bottom which forms
a pyramid, also known as a diamond to most.
Movement: Lower yourself to where your chest touches your hands, and then
push yourself back up to starting position.
Dips
Starting Position: Begin at the top, elbows locked, feet off the ground, chest
out and the eyes focused straight ahead.
Movement: Lower the body by bending at the elbow and shoulder joint until
triceps are parallel to the floor. Move up and down under control and slowly.
Come all the way until the arms are straight. Do not let the feet touch the
ground. Attach extra weight to the waist once the required number of reps
can be completed.
Forward Lunges
Movement: Hold Dumbbells in both hands; or bar on the back like you are
squatting. Step out with the right foot and bend the right leg until it is parallel
to the floor. Keep the torso near vertical throughout the rep, chest out, chin
up. Step out far enough so that at the bottom the shin is perpendicular to the
floor. Stand up straight then step out with the left foot, and repeat alternating
legs.
Hang Cleans
Starting Position: Stand with barbell with over hand grip slightly
wider than shoulder width. Bend knees and hips so barbell
touches mid-thigh; shoulders over the bar with the back arched.
Arms are straight with elbows pointed along the bar.
Movement: Jump upward extending the body. Shrug the shoulders and pull the
barbell upward with the arms allowing the elbows to flex out to the sides,
keeping the bar close to the body. Aggressively pull the body under the bar,
rotating the elbows around the bar. Catch the bar on the shoulders while
moving into a squat position. Hitting the bottom of the squat, stand up
immediately
Incline Bench
Movement: Lower weight to upper chest. Press bar until arms are
extended. Repeat
Keannas
Starting Position: Lay flat on your back with legs raised a foot off the ground.
Movement: Bring legs forward to your head, reaching forward with arms and
raising back off the ground until knees meet chest.
Killers
Movement: With back flat on the ground and arms out to the side, raise legs 6
inches off of the ground and hold in that position for allotted time assigned by
the coach.
Lat Pulldowns
Starting Position: Grasp cable bar with a wide grip. Sit with
thighs under supports.
Starting Position: With dumbbells in hand, sit facing the back of the bench
(which is at an incline), arms straight down.
Movement: Keeping your chest to knees, raise arms to the side; squeezing
your rear delts and trapezius muscles. Explosive up, slowly down. Keep
movements under control.
Leg Curls
Starting Position: Adjust the seat to allow for a full range of motion and so the
back does not arch excessively. Lay face down on the machine.
Movement: Explode curling the heels towards the rear end, pause in the
contracted position. Slowly (count of 10) let the weight down to resting
position. Repeat.
Leg Extension
Starting Position: Adjust the seat to allow full range of motion in your legs. Sit
upright in seat.
Movement: Explode legs up, pausing at the top, and then slowly (count of 10)
lowering the weight back to the start position. Repeat.
Man. Ankle
Movement: One player sits on bench with ankles hanging off edge. Partner
grabs the players toes and does either: hold toes forward, forcing the sitting
player to pull toes towards himself; press the bottom of toes, making the
sitting player press away from himself; hold ankle at either side of the foot,
making the player twist his foot against the pressure.
Movement: Partner holds lifters hands down to the front, forcing lifter to raise
arms against resistance. Once at top, partner presses down more, while lifter
tries to keep arms raised for a 10 count.
Starting Position: Lifter lies on a bench, either on his chest, right side or left
side.
Movement: Partner places hand on either back of head, left/right side of head.
Partner resists the movement of the lifters neck, both up and down.
Man. Resistance Side Raises
Movement: Partner holds lifters hands down at the side, forcing lifter to raise
arms against resistance. Once at top, partner presses down more, while lifter
tries to keep arms raised for a 10 count
Push Press
Starting Position: Grip the bar at shoulder width or slightly wider, thumbs
wrapped around the bar, hands evenly spaced. Begin the exercise with the bar
on the upper chest. Keep the elbows under the bar, and the torso erect and
tight. Eyes face straight ahead. Keep the feet flat and solid underneath the
body, slightly wider than shoulder width.
Movements: Begin the movement with a slight bend of the knees. Use the
strength of the legs, shoulders and arms to forcefully press the weight
overhead. As the bar passes the eyes, slowly push the head through to keep
the torso erect. Do not lean backwards when pressing. Pause at the top
before lowering the barbell back to the shoulders slowly.
Reverse Shrug
Starting Position: Stand in front of the bar, facing away from it. Grip the bar
behind your back, slightly more than shoulder width apart.
Movements: Lift your shoulders up, squeezing your trapezius muscles at the
top. Lower slowly, repeat.
Starting Position: Place hands in an overhand grip slightly wider than shoulder
width. Align the feet under the armpits. At the top, slightly bend the knees and
tilt the pelvis so the rear end is extended. Retract shoulder blades.
Movement: While keeping the back flat, chest out, and head up, tilt over with
the bar traveling down the legs until the chest is parallel to the floor. Keep the
same slight bend in the knee through the entire movement. Keep the rear end
high and push the hips back. Weight should be on the heels. Return to the top
under control and repeat. Do not round the back during the movement! Only go
down as far as parallel. The movement is all in the hips.
Shrugs
Movement: Grab dumbbells in each hand. Lift your shoulders up, squeezing
your trapezius muscles at the top. Lower slowly, repeat.
Side Lunges
Starting Position: With dumbbells, hold one in each hand at your sides. With
Barbell, hold on back like you’re squatting.
Movements: Simply take a large step to the side; bending the leg you stepped
with till it’s parallel, then pushing yourself back up. Alternate sides.
Side Bridge/Front Bridge
Bar Twists
Position/Movement: Hold bar on back like you are going to squat. Simply
torque your abs and hips in alternating directions.
Straight Leg Deadlift
Movement: With knees straight, lower bar toward the top of the
feet by bending hips. After hips can no longer flex, bend waist as
bar approaches top of feet. Lift bar by extending waist and hip
until standing upright. Pull shoulders back slightly if rounded.
Squats
Starting Position: Position the bar on the trapezius muscles. Adjust hands
comfortably, wider than shoulder width. Lift the bar off the rack and take one
step back. Position your feet slightly wider than shoulder width and flare the
toes out at a 45 degree angle. Legs should be wide enough to allow to squat
at a proper depth but not too wide so that the knees come inward when
squatting.
Movement: Keep heels flat on the floor, chest out and chin up. Begin the
descent by flexing at the hips, sticking the rear end out slightly and bending
the knees. Keep the head up and chest out throughout the movement. Squat
until the thighs are parallel to the floor. Do not bounce in the bottom. Rise
from the bottom position forcefully but under control. Imagine pushing the
heels through the floor. The shoulders must rise before the hips so that the
body stays in the correct position. The back should be flat but angled forward
slightly. Raise the hips and chest at the same time. Slow down near the top to
maintain control. Settle at the top, take a couple of breaths and perform
another rep.
Step-Ups
Starting Position: Use a box that allows the front leg to be bent at 90 degrees.
Place front leg on the top of box with foot flat. Stay tall with chest out and
chin up.
Movement: Using predominantly the front leg, drive up onto the box keeping
the upper torso vertical with the chest out chin up. Slowly return the back leg
to the floor and repeat. The reps can also be done with alternating the up leg.
Simply switch the leg that remains up every rep.
Upright Rows
Movements: Sit with back flat against wall, legs at 90 degrees, arms straight
out.
Superman
Movement: Lift your arms and legs up, mocking the image of superman flying.
Squeeze lower back, lower arms and legs, repeat.
Toe Touches
Movement: Lay on back with legs straight up in the air. Lift your upper body
and touch your toes. Repeat.
V-Sit Ups
Movements: Lay on back, sit up and bring your legs straight up, making your
body look like a V from the side view. Repeat.
Griffin Football
Functional
Flexibility
“I hated every minute of the
training, but I told myself “don’t
quit.” Suffer now and live the
rest of my life as a champion.”
YOGA: Even though this is not part of our lifting program this is
something that every player who wants to be great should do.
We have time restraints that we have to follow so this is not
included in our program. HOWEVER; A Great Player should spend
15 minutes after each workout with Yoga poses and stretches or
3 - 30 minute sessions apart from workout. There are many Yoga
programs available online for free. Although there are different
types if you choose a yoga program to increase flexibility any of
the extra work will pay dividends. You will become a more
athletic player in all aspects of your game as you spend time
doing this.
The following are examples of the stretches and dynamic warm-
up that we do at Seton Hill University.
Dynamic Warm-up
Frequency- Before each activity session
Duration- 10 minutes
1. High Knee
2. Butt Kicks
3. A Skip
4. B Skip
5. Carioca
6. Shuffle
7. Russian Kicks
8. Bear Crawl
Static Stretch
Frequency- Before each activity session
Hold each stretch for 30 seconds each
1. Feet Together
7. Cradle Right/Left
FOOTBALL
Speed Training
“The quality of a
person’s life is in
direct proportion to
their commitment to
excellence,
regardless of their
field of endeavor.”
- Vince Lombardi
Speed Explanation
Speed is the rate of motion, or equivalently the rate of change of
distance.
RUNNING MECHANICS
UPPER BODY
1. ¼ speed
2. ½ speed
3. ¾ speed
4. Full speed
I. Speed stance
1. Point Stance
2. Distance from back foot to front door = 1 ½ feet
3. Both feet should be pointing straight
4. Place the ground hand directly under shoulder
5. Scrape down hand to a lock, do not lift
6. Punch toward destination, do not punch up
7. Focus forward with the understanding that the
focus of the eyes change
8. The free arm should be kept high, at a 90-degree
angle, the lockout position
9. All of the weight should be on the front leg and
down hand
10. Use the thigh of the front leg as a spring
Interval Training
“Interval Training”
All conditioning phases are based on the interval training
principle.
Periods of work followed by a period of rest and recovery. Some
work bouts are longer and more general, while most of the work
bouts are short and intense.
Position Groupings
Skill: Wr, Db, Rb, Qb
Big Skill: Te, Fb, Lb, K
Line: Ol, Dl
General Anaerobic Prescribed Times
Gassers: Width 4x
½ Gassers: Width 2x
Conditioning 80’s
Conditioning 40’s
Agility drills can be performed in the form of cone drills, shuttle runs, reaction
drills, movement runs, agile bag drills etc.
Agility Warm- Up
It is very important to properly warm – up the body before attempting any fast ,
quick change of direction movements.
Footwear
It is extremely important to perform agility training with the proper footwear. Be
sure to wear ankle supported shoes. If performing agilities on grass, spikes are a
must. Ankle braces or taping is also a good idea
Movement Drills
All agility drills will involve the following movement patterns. These movement patterns must be
mastered prior to intense agility training. Be sure to perform all movement drills in a good reactive
athletic position.
1. STATIONARY ARM ACTION: Sit on the ground or stand in place. With the elbows locked at 90
degrees, hands relaxed, and good posture, drive the elbows back so the hands go past the butt.
On the upswing of the arms, the hands should not go above the shoulders.
2. HIP ABDUCTION: Lie on your side with the legs straight and the body in line. Drive the top leg
away from the ground as high as possible, then return. Repeat with the other leg.
3. DECELERATORS: Run forward at 50-75%, every 5 yards drop hips and buzz feet at line for 2-3
seconds, then proceed to the next 5yd increment.
4. FAST FEET: Bend at the waist with arms hanging down in front of body. Buzz feet as quick as
possible while slowly moving forward. Buzz feet for 10yds, then accelerate for 10 yds.
5. 360 HIGH KNEE: High Knee for 5 yds then perform full rotation high knee. Repeat every 5
yards.
6. 360 ONE HAND: Sprint a total of 20 yards. Every 5 yards drop hips plant hand and rotate on
hand 360 degrees.
Bag Drills - bag drills are a useful device when working on foot speed and
quickness. The bags used are 1x1x3 and are placed between 18 and 24 inches
apart. Each line should have a total of 6 bags with a starting cone set 5 yards
before the first bag and a finish cone set 5 yards away from the last bag. Some
examples of drills used are:
DESCRIPTION EXAMPLE
Double Leg Chop Sprint to the first both feet both feet
bag. Step directly
over the bag making
sure to stutter-step
with both feet
before moving to the
next bag. Keep
yourself in a good
upright position
while focusing on
quickness with your
feet. Sprint through
the finish after the
last bag.
Lateral High Knee Sprint to the first both feet both feet
bag. When you
reach the first bag,
quarter pivot to the
left. Step over the
bag laterally
(keeping your
shoulders square)
with your right foot
by raising the knee
to the front and
stepping out to the
side. Follow with
the left foot bringing
both feet together.
After finishing the
last bag, turn and
sprint through the
finish. Repeat in the
opposite direction.
In & Out Drill Starting with the first bag to your right
and your toes at the front edge of the
bag, back peddle to the rear of the bag
keeping the shoulders square and hips
low. Once reaching the end of the bag,
move laterally to the next bag and
sprint forward. Keep moving in an S
fashion until reaching the final bag. At
the last bag, turn and sprint. Repeat
the in opposite direction.
Explosive Pullups
Start out Hanging in a pull up position. On command do a pull up as fast as
possible. Should be done fast enough so that your hands can briefly come off
of bar.
Explosive Stop
Start out up in the pull up position. On command let your body fall and arms
straightened. Before your arms straighten out stop your movement. Should
not fully extend your arms.
Ball Slams
Begin drill by holding the ball overhead with arms extended.
Swing the ball down and forward exploding it in the ground as
hard and fast as possible.
Overhead Toss
Begin with Medicine ball in between legs and in a squat position.
On command throw medicine ball up and behind you as high and
far as possible.
Squat Throw
Begin with ball in front of chest and in squat position. Extend up
and throw ball as high as possible. Let ball hit ground and
repeat.
Tuck Jumps- Stand with feet shoulder width apart. Drop hip and
explode up. Bring knees to chest and grab both hands.
Single Leg Skaters- Start on one foot and move vertical and side
to side at same time. Move in a 45% angle, land on one foot then
repeat immediately with other foot.
Dot Drills- dot drills are another exercise that we use to help with foot speed.
These dots are usually on pre-made mats, however, you can make your own dots
with pieces of tape. Place the tape marks in a 2’x2’ X design with one dot directly
in the center.
Summer Running
Program
Griffin Football
Skill
Development
Skill Pattern Running
Skill and exercise are two separate, you must practice that specific skill. The
motor learning experts now inform us that it’s impossible to recreate the
neuromuscular pattern used to perform a skill unless that specific skill is performed.
As soon as you add resistance to a skill, it becomes exercise or a new skill.
Over the summer, the coaches will give you a set of skill pattern drills to
incorporate into your running. The coaches will make your skill work out as specific
as possible. This means that quarterbacks should throw and run with the ball,
receivers should run routes, defensive backs should cover, etc.
These skill patterns will help you simulate actual movements that are made on
the football field for your individual position. The recovery rates will be decreased
each week as we near training camp. This type of running will not only help you get in
shape for camp, but will also help to work the muscles that may be problems for many
people.
91
92
Running Back Drills
1. High Knee (2) – Two Hands on Ball – ½ Speed 10 Yards then accelerate for 10 Yards.
2. Form (2) - Two Hands for 5 Yards - Switch to Right Hand 10 yards Then Left Hand for 10 yards.
3. Zig Zag (2) – Full Speed - Attack at 45 degrees and break opposite every 5 yards for 40 yards.
4. Slide (2) – Full Speed – Attack straight for 5 yards Slide Horizontal for 2 steps continue drill for 40 yards.
5. Swing Routes (Free Release) – Left Hash/Middle Right Hash / 2 Right/2 Left
6. Swing Routes (Check Release) - Left Hash/Middle Right Hash / 2 Right/2 Left
7. Arrow Routes (Free Release) – Left Hash/Middle Right Hash / 2 Right/2 Left
8. Arrow Routes (Check Release) - Left Hash/Middle Right Hash / 2 Right/2 Left
9. Angle Routes (Free Release) – Left Hash/Middle Right Hash / 2 Right/2 Left
10. Choice Routes (Check Release) - Left Hash/Middle Right Hash / 2 Right/2 Left
93
Summer 2010 Manual Defensive Line Drills
STANCE: Shoulder Width – Heel to Toe Stagger; get comfortable fall forward catch yourself 60 – 40. – Back Straight
Tilt ass up slightly tilted. HAND in Hip, Holster, Up
START: 6 point start – start on all fours with hands on ground and explode out into a sprint for 10 yards. Use ball on
stick and snap count.
1 Leg Balance 1 Step: In your stance and raise your down hand leg. Start and explode out for 10 yards. Use Ball on
Stick and snap count.
Redirect Draw/ Pass: Have D-lineman start in stance on your cue snap the ball. Right before the D-lineman gets to
you direct him laterally down the line of scrimmage. Emphasize the linemen getting flat and opening their hips to get
down the LOS. Have them sprint for 10 yards. To get the draw point back towards the LOS and have the D-line retrace
their steps and use paddle on air to simulate getting off of an offensive lineman. Also show Pass to have D-line run
through you staying on their feet– Can also use Chutes to keep D-linemen Low
Cone Drills: Start in stance. Sprint 5 yards on ball movement to a cone. Circle around cone always facing forward and
staying close to the cone. Finish by sprinting 5 yards through a line. Start in stance sprint 5 yards to cones that are
lying on sides (narrow end facing each other). Go over cones back forth back forth 4 times. Finish by sprinting 5 yards
through line. Start on side of cones jump over touch both feet inside foot up repeat for ten reps. Finish by sprinting 5
yards through line. Start on side of cones slalom ski over, back and forth, for ten reps. Finish by sprinting 5 yards
through line. Start with four cones about 12 X 10 yards. Begin in middle of two cones on ready ready set buzz your
feet. Go in direction of coaches signal (side to side and back to front. Coach will point towards a cone in the back and
you will open hips and angle towards deep cone).
Always have your feet buzzing and finish through the cone 5 yards.
94
Linebacker Individual
1. Stance / Footwork
Gather
Skin the Line
Cones- Downhill Scrape, Counter
Bags- Circuit, Downhill Shuffle, Downhill Shuffle Re-direct
Tempo RB
2. Tackling
Fit
Angle
Open Field
3. Defeat Blocks
Hit and Shed
Spill
Splatter
4. Turnovers
Punch
Strip
Fumble Recovery
Interceptions
5. Zone Drops
Quick Drops
Full Zone Drops
Sorts (2 to 1, Smash, 3 to 2, Boot)
Man Technique (Hug RB- Swing, Diagonal, Wheel, Angle)
6. Pressures
Alignment (2 by 2, 3 by 1, Motions)
Departure Angles / Pick-ups
95
QB Throwing Drills
1. Face to Face
- 10 yds. apart
- Feet parallel and toes on line
- Pull off arm through
- High release
- Turn wrist down and away
2. Knee
- 10 yds. apart
- Rt. knee down, left, both, and seated
- Simulate snap
- Bring ball up in quick motion
- Picture circle on target and throw to points on the circle
3. Wrong Foot
- 10 yds. apart
- Opposite placed forward
Rt. for right handed
Lt. for left handed
- Same as face to face
4. Parallel
- 10 yds. apart
- Run down line
- Open shoulder and hips and throw to far shoulder of target
- Keep high release
5. Circle
- 10 yds. apart
- Jog together clockwise then counter clockwise throwing to target
- Open shoulder and hips, keep release high
6. Bar
- Stand 3 yds behind goal post
- Throw at target 12 yds. away
7. Wall
- Stand with throwing shoulder next to wall
- Stay on balls of feet and throw to target 10 yds. away
- Keep high release, eliminates winding up
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WR/TE Drills
1. 4 Cone Drills
a. Sprint Both Directions
b. Sprint, Shuffle, Back Pedal, Karaoke
c. X
2. Stance and Starts
a. No False Steps
b. Accelerate for 5 yards
c. Forward, Right, and Left
3. Routes
a. Fade/Seam 30 Yards
i. 4 Times
b. Post 30 Yards
i. 2 Right, 2 Left
c. Dig (WR 16 Yards, TE 14 Yards)
i. 2 Right, 2 Left
d. Corner
i. 2 Right, 2 Left
e. Comeback 18 Yards (Just WRs)
i. 2 Right, 2 Left
f. Hook 14 Yards
i. 2 Right, 2 Left
g. Out 10 Yards
i. 2 Right, 2 Left
h. Slant
i. 2 Right, 2 Left
i. Hitch 6 Yards
i. 2 Right, 2 Left
j. Shallow Cross
i. 2 Right, 2 Left
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OL DRILLS
1. 5 Minutes
De Meanor
2. 5 Minutes
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Griffin Football
Nutrition
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Griffin Football
NUTRITION
Nutrition is the one component of fitness programs that most people are misinformed
about or misunderstand. Everywhere you turn you hear or read about someone who has
gained or lost twenty pounds in one week. This type of information is misleading and
dangerous. As athletes, you must be able to separate the facts and fiction of dietary
habits in order to perform at your optimum level.
The following facts that are listed below are published by the American Dietetic
Association and have been reviewed by the Food and Drug Administration.
BALANCED DIET
Each person should eat a well balanced diet. A balanced diet should consist of eating
sixty percent carbohydrates, thirty percent fat, and ten percent protein. The majority of
one’s carbohydrates should come from fruit and vegetable sources. The majority of
one’s energy supplied by fat should come from unsaturated fats, those that remain
liquid at room temperature. Finally the majority of protein intake in one’s diet should
come from chicken, fish, and beans as opposed to red meats.
Complex Carbohydrates = Grain products, vegetables, fruits, oatmeal, rice, and pastas
Fats = Low fat milk, low fat yogurt, low fat cheese, low fat ice cream, oils
Proteins = Skinless boneless chicken breast, fish (tuna, haddock, shrimp, roughy),
beans, low fat peanut butter, ground or sliced turkey.
It is important to maintain food intake at constant levels throughout the day. Your
weight regulation mechanism in your body is referred to as your set point. It can be
compared to the thermostat in a heating and cooling system. Skipping meals to lose
weight is counterproductive and actually slows your body’s metabolism down. Thus, if
your goal is to lose weight then it is imperative that you eat five to six meals per day. A
meal may include a turkey sandwich and a bag of carrots or a piece of fruit. You can
wash all of this down with a glass of milk or water. The key here is small portions. A
portion should be about the size of your fist. This will increase your metabolism thus
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decreasing the amount of calories that you store as fat. On the other hand if you are
trying to increase your weight it is best to eat three good-sized meals every day. One
key factor that many athletes do not understand is that your body can only absorb a
certain amount of nutrients at one time. So it is imperative that you constantly fuel
your body.
Protein is the most poorly understood and possibly the most abused nutrient in the
athletic community. The recommended daily allowance for protein is calculated as
follows, 1 gram per 2.2 pounds of body weight. Therefore a 220-pound male only needs
100 grams of dietary protein per day. This is equivalent to sixteen ounces of red meat.
Thus protein supplements are unnecessary and can be money that is foolishly spent. It
is also important to keep in mind that your body can only absorb about thirty grams of
protein in one sitting. Any excess will be excreted. This reiterates the need to eat
smaller meals more often throughout the day. Remember, weight gain is a combination
of increasing a balanced diet, which increases total caloric intake.
Athletes tend to consume large amounts of food and if a sensible selection occurs
there should be an adequate intake of vitamins and minerals. On the other hand, if your
diet is not balanced a supplement may prove to be beneficial. However, keep in mind
that the finest sources of vitamins and minerals come from foods and not pills.
WEIGHT REDUCTION
Weight reduction is a simple mathematical formula. For every 3500 calories that you
burn you will lose one pound. This reduction of 3500 calories may come from a
combination of increased activity or decreased caloric intake. A combination of
exercise and diet is the most sensible approach. If you reduce your diet by five
hundred calories a day as well as engage in twenty minutes of cardiovascular activity
per day you will lose about two pounds in one week. Losing more than two pounds in
one week is actually counterproductive do to the fact that you begin to lose muscle
mass as opposed to fat mass. Therefore do not fall for these fad diets that claim to
enable you to lose ten pounds in one week. The key here is that you want to reduce
your body fat and increase your lean muscle mass.
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Excess weight in the form of fat will affect your speed and endurance levels. Our goal
is to make you bigger, not fatter.
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Healthy Fast Food Choices
McDonald’s
Grilled Chicken Deluxe (hold the special sauce)
Grilled Chicken Salad (low-fat dressing)
Pancakes w/ syrup
Taco Bell
Grilled Chicken Burrito (no cheese or sour cream)
Grilled Chicken Soft taco
Grilled Veggie Fajita
Bean Burrito
Have as much lettuce, tomato, and salsa as you want!
Burger King
BK Broiler Chicken Sandwich (no mayo or special sauce)
Chicken Salad (low fat dressing)
Hardee’s
Chicken Fillet
Grilled Chicken Salad
Arby’s
Roast Chicken deluxe (no mayo)
Roast Turkey Deluxe (no mayo)
Roasted Chicken Salad
Wendy’s
Dave’s Grilled Chicken (no mayo or special sauce)
Grilled Chicken salad
Garden Veggie Pita
KFC
Tender Roast Chicken (white meat without skin)
Small serving of mashed potatoes
Bagel Breakfast
Whole grain bagels, fresh fruit, juice, yogurt
Low-fat cream cheese or jam
Salad Bars
Be generous with colorful vegetables: peas, kidney beans
Pasta Salads
Breads
Chicken Breast Salad
Pizza
Order a pizza that is thick with extra crust rather than cheese
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Pile on vegetables: broccoli, peppers, mushrooms, onions
*Grilled, skinless chicken breast with lettuce and tomato is OK at any fast food
restaurant.
*Try substituting ketchup, mustard or salsa for mayonnaise, special sauce, butter, sour
cream, etc.
*Drink plenty of water or iced tea with your meal, this will help fill you up.
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Rest & Recovery
At Seton Hill University, one of your greatest challenges will be getting enough rest so
that you are able to make steady gains from your lifting and running programs.
The ability to gain strength, speed, and conditioning levels is based upon the quality of
work performed, not the quantity of work done. An individual’s genetic makeup and
sound nutrition will determine strength and size potential. The amount of exercise that
one is able to recover from will also vary.
The same amount of running may be just right to stress the system of a 190 pound
athlete but would be too much for the 225 pound athlete. When running the same pace,
an athlete weighing 225 pounds is performing more work per running interval than the
190-pound athlete. This is why you need to follow the prescribed amount of run to test
ratio to ensure you are working within your group’s ability. The amount of rest that one
needs to recover from a lifting bout will vary from athlete to athlete. One of the biggest
factors is the amount of sleep that you get. The following are ways that you can
improve your recovery:
1. Get on a schedule. Make sure you are in bed early enough to get seven to ten
hours of sleep per night.
2. Take naps whenever you can fit them in during the day.
3. Eat properly. Exercise depletes the stored sugar in your muscles. A high
carbohydrate diet will allow for more sugar to be stored in your muscles. In
addition, research has indicated that within an hour after exercise you body’s
ability to store sugar in the muscles is at its greatest. Consequently, you should
eat or drink carbohydrate within sixty minutes of training.
Exercise is a form of stress and by itself produces nothing of value. It is the stimulus
for producing strength and conditioning results. It is rest that allows improvement to
occur. As you gain strength or become better fit, you are performing more work. As you
approach your top levels of fitness at Seton Hill University, you will need less work and
more rest to maintain your top level of fitness. If you find yourself not gaining strength
before you have reached you maximum level, you are probably over training. At this
point, we will cut back on the amount of exercise. Do not add more. You are just
adding to the problem at hand.
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Griffin Football
Summer
Lifting Program
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Griffin Football
Summer
Lifting Charts
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Real Dogs
Bite
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O n e H e a rt B e a t
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