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O n e H e a rt B e a t

“ 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

The most important


component of successful
strength training is an
unremitting desire to
progress.

The body changes by force


of will.
Griffin Football

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

Greg Huster Jeremy George


Defensive Coordinator/Defensive Backs Defensive Line/Recruiting Coordinator
E-mail: huster@setonhill.edu E-mail: jgeorge@setonhill.edu
Office Phone: 724-830-1188 Office Phone: 724-830-1189

Kinnun Tatum Brendon Murphy


Linebackers/Academic Coordinator WR’s/Special Teams Coordinator
E-mail: ktatum@setonhill.edu E-mail: bmurphy@setonhill.edu
Office Phone: 724-830-1870 Office Phone: 724-830-1190

Office Fax number- 724-830-1181

Mark Hartz Danny Day


Defensive Graduate Assistant Offensive Graduate Assistant
Corners Tight Ends
Griffin Football

2009 Football Schedule

August 28th Bowie State 3:00 pm

September 4th New Haven CT 3:00 pm

September 11th @ Urbana 12:00 pm

September 18th @ Glenville State 1:00 pm

September 25th Sheperd (Homecomming) 3:00 pm

October 2nd @ West Virginia Wesleyan 1:00 pm

October 9th West Virginia State 3:00 pm

October 16th @ Charleston 1:00 pm

October 23rd Concord 3:00 pm

October 30st @ Fairmont 3:00 pm

November 6th West Liberty 3:00 pm

CONFERENCE GAMES UNDERLINED


Griffin Football

Important Dates:

Early Registration Dates: (Setonian Days)

When Where

May 22ndth Administration Bld.

June 18th Administration Bld.

July 9th Administration Bld.

August 19th Administration Bld.

Transfer Students August 28th……..Admin. Bld


Griffin Football

Seton Hill
University
Football

Strength and Conditioning


Manual
As iron sharpens iron, one
man sharpens another.
Dear Future Griffins,

Welcome to the family. This manual will introduce you to the


Griffin Strength and Conditioning program. It will serve to help
you better understand the many different facets that play a role
in helping you to become the best football player you can be. It
will also provide you with a workout that will provide total body
conditioning. A successful weight program does not just address
lifting weights. A successful weight program deals with the
following areas ----- flexibility, skill development, rest and
recovery, both aerobic and anaerobic conditioning, nutrition,
speed development, explosive power and strength power. Think
of all these areas as spokes on a wheel all meeting together to
form you the Griffin football player.
Toughness, Discipline

Championships are won by teams who embrace hard work. The


true test of an athlete/team is the ability of an athlete to play the
whole game with reckless abandon. Many athletes can work
hard sporadically. This, however, will not get it done. You must
embrace toughness and discipline and blend them together in
order to be successful. Excellence, must be made into a habit.
It is not easy, that’s why so few make it to the winners circle.
The players that commit themselves to lifting and conditioning
as a team are the players that will be relied on. The time is now
for you to establish a great work ethic and begin contributing to
the Griffin football team.

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 purpose of this manual is to provide you with a general


overview of our Strength and Conditioning program.

The Purpose of the Strength and Conditioning program is two


fold.

#1 CREATE A BIGGER, MORE EXPLOSIVE AND FASTER


FOOTBALL PLAYER AT SETON HILL UNIVERSITY.

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.

#2 CREATE A TOUGHER, MORE DISCIPLINED AND TEAM


ORIENTED FOOTBALL PLAYER.

The traits and characteristics that we preach about and demand


you follow will make US a better TEAM. The grind and the
discipline it takes to FINISH EVERY REP will translate directly to
our play on the field. Surviving the rigors and challenges as one
unit will make us a stronger team.
Griffin Football

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.

The following principles are the pillars of our high intensity


training:

1) Perform each exercise through its full range of motion.

2) Eliminate momentum at all times. Use you muscles to raise


and lower the weight.

3) Emphasize the negative phase of the lift. The muscles that


are used to raise the weight are the same ones used to lower the
weight.

4) Lift until you reach momentary muscle fatigue. You have to


break through your pain barrier and create a new one. This
occurs when you can no longer properly lift another repetition.
Every set of every exercise must be performed with an all out
effort until momentary muscle fatigue is reached.

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.

Demand improvement from yourself every time you train.


Refuse to duplicate previous results. In the short run, you are
trying to add repetitions. In the long run, you are trying to add
weight. Small increases over time will get you where you are
trying to go. Do not look for magic. Ultimately, you will
determine your results, not the program, coach or equipment.
Look to yourself, your motivation, and your effort for the
answers.

Intensity and Time

Training below a certain level of intensity will not produce


any results. If you are capable of lifting two hundred pounds for
six reps and you stop at five, it is obvious that the exercise was
not as productive as it should have been. The dramatic changes
that occur in the body as a result of lifting weights are due to the
intense nature of the exercise. There is simply no other mode of
exercise that works the muscles as hard.

Muscles respond to tension over time. You can get


stronger performing large amounts of volume. However,
performing only a few heavy reps is very dangerous and not
specific to the needs of our athletes. The competitive weight
lifter has needs that are specific to his sport, while the college
athlete has needs specific to his sport. The longer the tension is
applied to the muscle, the more fibers can be activated.
Research has shown that the best results occur from training the
muscles to fatigue within the time frame of thirty to ninety
seconds. Assuming about five to six seconds per rep would set a
standard rep range from eight to twenty reps.
There has been a lot written about set and rep schemes
without anyone really defining what is really being discussed.
When discussing the set and rep schemes, individuals are really
referring to the amount of time used to fatigue the muscles. If
someone states five sets of five reps is the best set/rep scheme,
are they really saying that the best way to work the muscle is
with two and a half minutes of work broken up into thirty second
intervals? The fact of the matter is that muscles do not keep
track of reps. The majority of the research has indicated that
one to three reps are equally effective. An athlete can spend 45
minutes or two hours in the weight room and accomplish the
same amount of work. But as intensity of the work increases,
the volume must decrease proportionately.
Griffin Football

Exercise
Description

Hone your skills so they become


deadly
When called upon, you must do your
job!
Bench Press
Starting Position: Grip the bar at shoulder width or slightly wider. Thumbs
wrapped around the bar, hands evenly spaced. Position the bar above the eyes
at the start, arms straight. The feet must remain on the floor, rear end on the
bench, and the head and shoulder stationary. Squeeze the shoulder blades
together, put the head flat on the bench and 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: Lower the bar slowly to the nipples. Keep the elbows under the
bar. Touch the chest lightly making sure not to bounce. Forcefully, but under
control, press the bar back up to arm length. Be sure no to raise the rear end
off the bench while pressing. Slow the bar down when nearing the top so that
control is maintained. The elbows must be under and inward slightly of the
bar. If they flare out this will put excessive strain on the shoulder joint.

Barbell Bent Over Row

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.

Angled Lateral Raise

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.

One Legged Squat

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.

Seated Rear Delts

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.

Upward Dog Leg Fire

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.

Dead Man Hangs

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

Starting Position: Lie supine on incline bench. Dismount barbell


from rack over the upper chest using a wide oblique overhand
grip.

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.

Movement: Pull down cable bar to upper chest. Return slowly


until arms and shoulders are fully extended.

Incline Rear Delt

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.

Man. Resistance Front Raise

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.

Man. Resistance Neck

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.

Romanian Dead Lift

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

Position/Movement: Side Bridge: Prop yourself up on your side, holding


yourself up with your bottom arm, without letting anything but your arm and
foot touch the floor. Hold until coach says stop.
Front Bridge: Prop yourself up on your stomach, with both
arms under you, forearms on the ground. Keep a flat back, letting only your
toes and forearms touch the ground. Hold until coach says stop.

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

Starting Position: Stand with a shoulder width or narrower stance


on shallow platform with feet flat beneath bar. Bend knees and
bend over with lower back straight. Grasp barbell with a shoulder
width overhand or mixed grip; shoulder width or slightly wider.
Lift weight to standing position.

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

Starting Position: Grasp bar with shoulder width or slightly


narrower overhand grip.

Movements: Pull bar to neck with elbows leading. Allow wrists to


flex as bar rises. Lower and repeat.
Wall Sits

Movements: Sit with back flat against wall, legs at 90 degrees, arms straight
out.

Superman

Position: Lay flat on stomach.

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.”

"The man who can drive himself


further once the effort gets
painful is the one who will win"
Griffin Football
Griffin Flexibility Training

Flexibility is a term used to define range of motion. When


undergoing a stretching program the following strategies should
be adhered to:

Dynamic Warm-up- It is important to raise


the muscle temperature before stretching.
A Dynamic Warm-up is important because it
not only raises your core temperature but it
trains your body for the base movements
you will use in football. Those who
maximize there dynamic warm-up will be
faster that those who don’t.

Stretch- Begin with a slow pre-stretch that


ads only slight tension to the muscles.
This position should be held for 10 seconds
while the muscle accommodates tension.
Then ad more tension to the stretch but
never enough to cause moderate pain.

Post Stretch- The post stretch is where you


will see the greatest improvement in your
flexibility. Your muscles are already tired
and this will allow you to get further into
the stretch. This will also help your
recovery.

The range of muscles involved is dictated and developed by the


activity you perform.
You are interested in developing “functional flexibility.” When
you increase the range of motion of a joint you want to also
increase the strength of the muscles in the new range of motion.
If you properly strengthen a muscle, you will increase its
flexibility. A properly designed strength program should increase
an athlete’s flexibility

Tips to remember when Stretching

• MAKE SURE TO WARM UP before


stretch

• DO NOT BOUNCE when you stretch

• STRETCH BEFORE AND AFTER


WORKOUTS

• MAKE SURE YOU STRETCH ALL BODY


PARTS

• PERFORM EACH STRETCH WITH


PROPER TECHNIQUE

• HOLD EACH STRETCH

• STRETCH UNTIL YOU FEEL LIGHT


TENSION

• STRETCH WITH A PARTNER when


excessive tightness is evident and
extra stretching is needed.
GRIFFIN PRE-WORKOUT ROUTINE

WARM-UP: Dynamic Warm-up

PRE-STRETCH: Hold each Stretch for 3O seconds, the first 10


seconds light tension. The last 20 seconds moderate tension

POST-STRETCH: Hold each Stretch for 30 seconds, the first 10


seconds moderate tension. The last 20 seconds heavy tension.

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

Start Exercise Go 10 Yards Jog through 10 yards, turn around and


repeat the same exercise.
Correct Starting Stance for Dynamic Warm-up

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

2. Spread To The Right/Left


3. Spread Middle

4. Groin Stretch To The Right/Left

5. Hip Flexor Right/Left


6. Quad Stretch Right/Left

7. Cradle Right/Left

8. Lay It Back Right/Left


9. Piriformis Right/Left

10. Roll and Pull Right/Left


Griffin Football

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.

FOOTBALL speed is the rate of motion, or change of distance as


you react to changing situations ON THE FOOTBALL FIELD.

A. Speed can be taught

B. Speed is developed while changing body


movements on the run

C. Speed development is not form running

D. Speed vocabulary: There are a number of


key words, which reinforce our training
techniques and will help you with on the
field speed development. Our Strength and
Conditioning program incorporates these
fundamentals into our program.

RUNNING MECHANICS

UPPER BODY

1. PINCH- Emphasize rotating arms at


shoulders straight ahead and not side
to side. The action of the right arm
effects the left arm and vice versa.

2. FOCUS- Keep eyes straight ahead on


a horizontal plain, do not lean head
forward or back, this hinders speed

3. FIX- Maintain an arm angle of 90


degrees. (Elbow joint)
4. ROTATE- Swing the arms through the
shoulder area. Remember to keep
arms fixed at 90 degrees.

5. LOW- The position of the hands must


go through the pocket below the hip
and past the butt.

6. PULL- The hard downward and


backward action of the arm, from the
chest height, through the pocket,
below the hip and past the butt.

7. LOCKOUT- The freeze position of the


upper arm occurs with the shoulder
down and the hand past the butt.

8. CHOKE- The forward swing of the


hands stopping at the sternum level.

9. CRACKDOWN- Just like the toes of


the foot pointing to the ground in a
downward action while running, we
want the hand and knuckles of the
hand to “crackdown” at the wrist joint
- as if you are cracking a whip - to
put as much force down into the
ground as possible.

10. HAMMER- Aggressive speed


downward. Point you knuckles to the
ground and extend your wrist.

11. SQUEEZE- Keep your arms close to


your torso. Avoid creating space
between yours arms and upper body.
LOWER BODY

1. HANG- Create and maintain a 90


degree angle at the knee in the
recovery phase. Your leg should be
inactive from the knee down. Lead
with your knee. Keep your foot and
foreleg down and under your knee.
When the 90 degree angle is lost, the
leg slows up.

2. PUNCH- Drive your knee out and


forward, not up, on your initial
movement from the ground. A
forward and upward knee action
rotates the hips to cover more
ground.

3. SNAP- Pull your foot down and back


under the hip in the recovery phase.
Any time the foot hits ahead of the
hip forward momentum is broken.

4. LIFT- Run tall as if someone where


measuring your height. The lift
occurs after the first ten yards of the
40, in the open field.

E. Speed train progressively

1. ¼ speed
2. ½ speed
3. ¾ speed
4. Full speed

F. Quality is more important than quantity

G. Train in speed distances that apply to game


situations, 20 to 50 yards
H. When applying principles always start of fresh

I. Utilize set principle

1. Initial stages, 2 sets, 5 reps, 40 yds


2. Increase to 3 sets when the first two sets are
run without a drop off in time or tech
3. The maximum goal is 5 repetitions per set, 3
sets per session, 40 yds at full speed. Full
recovery is necessary

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

Since football is played in both short and long distances,


we will incorporate sprints that involve longer yardage. These
sprints will help keep up your cardiovascular endurance, allowing
you to perform at a high level through out the game. There are a
lot of players that can run fast in the first quarter. WE WILL
PLAY WITH GUYS THAT CAN RUN ALL DAY LONG!

The demands of anaerobic conditioning are best met by


interval training. Because of the intensity, it can only be
continued for short periods of time that must be followed by rest.

An athlete's interval training should use 35/4 REST/RUN as


the ratio between each sprint. The time of each sprint should be
recorded and compared to previous workouts. The first week of
training you may find yourself running 6 intervals in the
prescribed time. The next week you may have improved to 7
intervals within the prescribed time.

The interval test will be administered upon reporting to


camp. The purpose of the test is to evaluate your anaerobic
endurance that is your ability to sustain next to maximal effort
for a series of repeated sprints without significant drop in
performance.

The following page will outline different intervals and how it


is incorporated in our program
ANAEROBIC CONDITIONING

“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.

The phases include:


General anaerobic endurance work: (gassers, Long Shuttles, etc.)
Work Bout: 15-60 seconds
Rest Interval: 45 seconds - 3:00

Agility Training: 6-10 drills 2 each 12-20 Drills See WORKOUT


SECTION
Work Bout: 5-8 seconds
Rest Interval: 20-35 seconds

Quickness training: 2 quickness sequences : See WORKOUT


SECTION
Work Bout: 5-8 seconds
Rest Interval: 10-25 seconds

Short Sprints: 10-80 yards


Work Bout: 3-10 seconds
Rest Interval: 20-35 seconds

Positioning Conditioning: See WORKOUT SECTION


Work Bout: 4-8 seconds
Rest Interval: 25 seconds

Position Groupings
Skill: Wr, Db, Rb, Qb
Big Skill: Te, Fb, Lb, K
Line: Ol, Dl
General Anaerobic Prescribed Times

Gassers: Width 4x

Work Intervals Rest Intervals


Skill 35 sec 1:45
Big Skill 37 sec 2:00
D Line 39 sec 2:00
O Line 40 sec 2:00

½ Gassers: Width 2x

Work Intervals Rest Intervals


Skill 14 sec 42 sec
Big Skill 15 sec 45 sec
D Line 17 sec 48 sec
O Line 18 sec 50 sec

300 Yd shuttles: 3 x 100

Work Intervals Rest Intervals


Skill 48 sec 2:30
Big Skill 51 sec 2:45
D Line 54 sec 2:50
O Line 56 sec 3:00
300 Yd shuttles: 50 x 6

` Work Intervals Rest Intervals


Skill 55 sec 3:00
Big Skill 58 sec 3:00
D Line 62 sec 3:20
O Line 65 sec 3:30
200 Yd Shuttles 2 x 100

Work Intervals Rest Intervals


Skill 32 sec 1:30
Big Skill 34 sec 1:40
D Line 36 sec 1:50
O Line 38 sec 2:00
110’s
Work Intervals Rest Intervals
Skill 14 sec 42 sec
Big Skill 15 sec 45 sec
D Line 17 sec 48 sec
O Line 18 sec 50 sec

Conditioning 80’s

Work Intervals Rest Intervals


Skill 10 sec 40 sec
Big Skill 11 sec 40 sec
D Line 13 sec 40 sec
O Line 15 sec 40 sec
Conditioning 60’s

Work Intervals Rest Intervals


Skill 8 sec 30 sec
Big Skill 9 sec 30 sec
D Line 9.5 sec 30 sec
O Line 10 sec 30 sec

Conditioning 40’s

Work Intervals Rest Intervals


Skill 5.0 sec 25 sec
Big Skill 5.5 sec 25 sec
D Line 6.0 sec 25 sec
O Line 6.5 sec 25 sec
600 yard shuttle

THE TEST (FOR SUMMER CAMP)

600 YARD SHUTTLE—TEST ORGANIZATION

1. Athlete begins on the 20 yard line and runs to the opposite


20 yard line. (this is a distance of 60 yards= 1 length).
2. The athlete repeats this until 5 lengths are completed (20
yard line to 20 yard line).
3. The athlete must touch his foot to the 20 yard line before
changing direction.
4. Athlete finishes on the opposite 20 yard line from where he
started. Total distance covered is 300 yards.
5. The athlete’s time is recorded and rounded down to the
nearest .5 seconds.
6. The athlete gets 1 minute 45 second rest.
7. Procedure is repeated with athlete starting at the same 20
yard line where he finished.
8. After the 5 lengths are completed, the athlete’s time is
recorded. (Total distance covered is 600 yards—300 yards
+ 300 yards)
9. The time is rounded down to the nearest .5 seconds and
combined with the score the first heat.

Time must equal or better position group goals listed.

Group Goals: WR/DB: 96 SECONDS


QB/RB/P/K: 100 SECONDS
LB/TE: 104 SECONDS
DL: 110 SECONDS
OL: 114 SECONDS
FOOTBALL
Quickness and Agility
If 99.9% is Good Enough, Then . . . . . . . . . . . . . . . . . . . .
26,000 Surgeries will be botched

158,400,000 Checks will be deducted from wrong accounts

69,063,840,000 Phone calls by telecommunication services will be misplaced

2,488,200 Books shipped with wrong covers

114,500 Mismatched pairs of shoes will be shipped per year

18,322 Pieces of mail will be mishandled per hour

2,000,000 Documents will be lost by the IRS this year

315 Entries in Webster’s Dictionary will be misspelled

5.5 million Cases of soft drinks produced will be flat

291 Pacemaker operations will be performed incorrectly

20,000 Incorrect drug prescriptions will be written this year

EVERY DETAIL COUNTS


Agility Training
Agility can be defined as the body’s ability to change directions while maintaining
good control without decreasing speed.
These quick rapid movements involve deceleration and acceleration. Reaction
time, awareness in space, balance, and coordination are all involved in agility
training. All movement patterns such as forward running, backward running,
lateral running and other movement drills as skipping, hopping, jumping, etc. are
also involved in agility training.

Agility drills can be performed in the form of cone drills, shuttle runs, reaction
drills, movement runs, agile bag drills etc.

Football is not a straight line game. It is a game of angles, acceleration, changing


gears, and reaction.

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

Single Leg High Knees Sprint to the first 1 foot 1 foot


bag. By using an
exaggerated stride,
step directly over
the bag placing one
foot in between
each bag. Make sure
to raise your knee
high enough so that
your foot travels
over the bag and not
around it. Always
keep a good, upright
position. After
reaching the last
bag sprint through
the finish line.

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.

“Cadillac” Starting with the first bag to your right


and your toes at the edge of the bag.
Move to your right by performing a
Lateral High Knee keeping the
shoulders square. Once you reach the
third bag, allow only your right foot to
travel over the bag. Once your right
foot hits the ground, plant, push off,
and begin moving back to your left.
Continue the Lateral High Knee (now
moving to the left) until reaching the
first bag. At the first bag, allow only
your left foot to travel over the bag.
Once your left foot hits the ground,
plant, push off, and begin moving back
to your right. Continue again until
reaching the third bag. Once you reach
the third bag, allow only your right foot
to travel over the bag. Once your right
foot hits the ground, plant, push off in a
slightly forward direction so that the
bags will be out of your path. Sprint
back to your starting cone. Repeat in
the opposite direction.
Cone Drills – cone drills are an excellent way to work on speed
and change of direction. These drills can be performed anywhere,
however, they will be most effective on the football field. This
will ensure that you are familiar with the playing surface of real
life game situations, and will help you execute the drills more
specifically and effectively

40 yd. You will need 5 cones and a hurdle for 45


Directional this drill. Place cones 1 & 3 0n the goal 132
Change line 7yds. apart. Place cones 4 & 5 on
Drill the 5-yard line, 7yds. apart. Place cone
2 in between cones 1 & 3, but 2yds.
behind the goal line. From cone 1, open
the hips and sprint around cone 2 to
cone 3. From cone 3 make a hard cut
left heading towards cone 4, hurdle the
bag in your path. Touch cone 4 with
your hand and immediately change
direction back toward cone 3; again,
hurdle the bag in your path. Once
reaching cone 3 cut hard to the left and
sprint toward cone 5. At cone 5, make
another hard cut to the left sprinting
through the finish at cone 4. Set up
another drill that mirrors the example,
and repeat in the opposite direction.
DRILL DESCRIPTION EXAMPLE

Shuttle Place 4 cones 5 yards apart with cone 1


Drill being your starting point. In
progression, sprint to and from each of
the cones without stopping. Make sure
to touch each line with your hand. After
reaching the fourth cone, finish with a
sprint through cone 1.

Zig Zag Drill Place 7-10 cones in a slalom


formation leaving roughly 12 yards
in between each one. From the
starting cone, sprint to the first
cone. Upon reaching the first cone,
plant with the outside foot and turn
toward the second. Continue until
finishing through the last cone.
23
NFL 3 Place 3 cones, 10 yards apart in an L 1
Cone Drill shape. Start at cone 1 with the cone
just to your right. Sprint to and from
cone 2, touching the line. Next, sprint to
and circle cone 2. Keeping the cone on
your right side sprint toward the right
side of cone 3. Circle around cone three
heading directly toward the right side of
cone 2. Upon reaching cone two, pivot
to the left and sprint through the finish.
20 Yard Shuttle Place 2 cones 10 yards apart with
a midline directly in between them.
Starting on the midline, in a three
point stance, sprint to the right
touching the line (cone 1) with
your right hand. Immediately turn
and sprint toward the opposite line
(cone 2) touching that line with
your left hand. Again, immediately
turn and sprint through the finish
line (midline). Repeat in the
opposite direction.

3 and 4 Cone Drills- There is a number of 3 and 4 cone drills used


here at Seton Hill University.. Rather than list them all for you, we
will give you a few examples. All of which, though, are used for
speed and agility training. Make sure, no matter what drill you use,
that you train at the highest intensity possible.

DRILL DESCRIPTION EXAMPLE


3 Cone These drills will help you with acceleration and
Drills change of direction. Set these cones up roughly
10-15 yards apart. Examples of drills used are:
Sprint/Sprint/Sprint
Back Peddle/Shuffle/Sprint
Sprint/Sprint/Back Peddle
Shuffle/Shuffle/Back Peddle
Sprint/Back Peddle/Sprint
Sprint/Shuffle/ Back Peddle
Remember to always finish through the starting
point.

4 Cone These drills will help you with acceleration and


Drills change of direction. Set these cones up roughly
10-15 yards apart. Examples of drills used are:
Sprint/Shuffle/Back Peddle/Shuffle
Sprint/Carioca/Back Peddle/Carioca
Sprint/Sprint/Shuffle/Back Peddle
Shuffle/Sprint/Sprint/Back Peddle
Shuffle/Carioca/Shuffle/Carioca
Remember to always finish through the starting
point.
FOOTBALL
Plyometrics
PLYOMETRIC TRAINING
Plyometrics is the term now applied to exercises that have their
roots in Soviet training methods. This method was originally
known as "shock" training and was invented by Yuri
Verkhoshansky in the Soviet Union. Interest in this training
increased during the early 1970s as East European athletes
emerged as powers on the world sport scene.

As the Eastern bloc countries began to produce superior athletes


in such sports as track and field, gymnastics, and weight lifting,
the mystique of their success began to center on their training
methods. Plyometric training rapidly became known to coaches
and athletes as a method of training that linked strength with
speed of movement to produce power. The exercises became
essential to athletes who jumped, lifted, or threw.

The well known plyometric training methods involve the lower


body and the results are often nothing short of miraculous. But
not much is written about how plyometric training can also
dramatically increase strength, power, speed, and explosiveness
in the upper body.

Ground Based Plyometrics


Guidelines
Who
Athletes that can safely squat 1 ½ times their body weight and
are in good physical conditioning. High level plyometric exercise
(repetitive bounding exercises) are not recommended for those
that weigh more than 230 pounds
Frequency
The ground based plyometric program should be utilized in the
off and pre seasons. Workouts should be done 2 x week for no
longer than 6 weeks. These workouts should be avoided during
the in season and post season periods. No more than 100
contacts in a session.
Form
All exercises must be done with perfect form. Emphasis should
always be on quality not quantity. Do each exercise explosively
but stay under control and within the confines of the drill. All
landing should be done “softly” , on the balls of the feet and with
knees bent. Keep your head up, knees bent in a good athletic
position.
Surface
The plyometric program should be done on a soft, level surface,
preferably a synthetic surface which has some “give”. Avoid
doing plyometric drills on hard surfaces or where the ground may
be uneven and unsafe.
Warm-up
Always warm-up the body thoroughly before the plyometric
workout. See the warm-up and stretching procedures outlined in
this manual.
Volume
Pick two exercises per workout. Progress from lower impact
drills (level 1) to higher impact drills (levels 2 ). Do not progress
to another level if the current level has not been mastered.
Progress from 2 sets to 3 or 4 sets. Keep the sets short (3-10
reps or 5-20 seconds).
Duration
Excluding warm-up, the plyometric workout should not take
longer than 10 minutes.
How do I fit ground based plyometrics into the overall workout
schedule?
The best time of the week to do these workouts is before lifting,
after an extensive warm-up or on a day where you are not
strength training.
Rest
Enough time between reps to duplicate a perfect rep. 2:00
minutes between sets.
Upper Body Plyometrics
Guidelines
These exercises are to be done during the off and pre season
training periods. One or two workouts per week are all that is
necessary or desirable. Care should be taken to do these
exercises after an extensive warm-up and upper body stretching
program. These drills could be incorporated right into the
strength training workout.
Volume
Pick 1 or 2 exercises and perform 2-4 sets of 5-20 reps of each.
Form
Emphasis should be on quality not quantity. Every rep should be
done explosively but under control within the context of the drill.
Medicine Balls
All upper body plyometric exercises will involve some sort of
medicine ball. The medicine balls will vary in weight from 2 lbs to
28 lbs. Beginners should use lighter weights. Always remember
never sacrifice safe form for more weight.
Rest
Minimal between reps, 1:00 between sets.

Upper Body Plyometrics


High Intensity
Explosive Start

Explosive Pushups Explosive Push-Up


In a regular pushup position descend down and pause for 3 seconds then
attempt to elevate your body up into the air. You can also attempt to elevate
yourself on boxes. Perform 4-5 sets of 5-8 repetitions.

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

Upper Body Altitude Drop


Elevate yourself with your arms up in boxes in a push-up position. Drop off the
boxes, land on a padded surface on the ground and attempt to absorb the
impact. Bend your arms no more then ¼ range and do 3-4 reps of this per set.
Never increase the box height above the height that allows you to land with
minimal arm bend.

Pull up altitude drop

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.

Medicine Ball Explosive Training (Upper and Lower)

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.

Super Core Explosive Training


Squat, throw, fall run- Begin drill with the ball held at the chest.
Squat down and extend legs out while throwing the ball forward.
Lower Body Plyometrics
High Intensity

Bounding- Start in a squat position and explode up and out.


Land and reload starting in squat position.

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.

Dot Drills Drills used are:


1 Foot Drills 2 Foot Drills
1,2,3,2,1 (1,5),2,(3,4),2,(1,5)
5,2,4,2,5 5,2,1,2,5
1,2,5,2,1 1,2,4,3,2, 5
5,2,1,2,5
1,2,4,2,5
5,2,3,2,1
Griffin Football

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

2 Step Punch Approach

Fit and Base Drive

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Griffin Football

Nutrition

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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.

DO NOT SKIP MEALS

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.

LARGE AMOUNTS OF PROTEIN ARE NOT ESSENTIAL

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.

ARE VITAMIN SUPPLEMENTS NECESSARY?

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.

Good food choices


Breakfast
Pancakes/ waffles/ French toast with syrup- no butter
Egg sandwich- no sausage
English muffins/ toast or bran muffin with preserves/ jelly/ fruit butters
Bagels with preserves/ jelly/ apple butter
Low fat milk or yogurt
Dry or cooked cereals with or without milk and fresh or dried fruit
Dried fruit alone or mixed with dry cereal and nuts
Low fat granola or cereal bars
Lunch
Vegetable or chili stuffed potatoes
Salad with low fat dressing
On salad bars add veggies, dried beans, beets, carrots, pasta, crackers, rolls, bagels,
bread
Turkey, chicken or roast beef sandwiches on bagel, whole grain bread
Add tomatoes, green peppers to sandwiches
Pasta with meat or meatless sauce
Tacos without sour cream
Baked/ broiled meats instead of fried
Vegetable/ chicken soups. Cheese and creamed soups are high in fat
Cheese or veggie pizza
Dinner
Less emphasis on meats and more on starches: Rice/ pasta/ potatoes and vegetables
Meats should be bakes/ broiled/ grilled instead of fried
Pasta with clam or marinara sauce
Fish steamed in tomato sauce
Chicken breast without the skin with rice and vegetables
Stir fry dishes with lean meat and lots of vegetables in minimal oil

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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 and Recovery

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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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Summer
Lifting Program

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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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