2. S- Specific
A-Adaptation
I- Imposed
D- Demands
This is a term used by coaches to say that for
every drill that they use there is going to be a
specific meaning for each one
4. You can do all of these for all three seasons for football
o Jog for 10 minutes
o Brisk walk for 15 minutes
o Ride bike for 10 minutes
o Quick feet for 2 minutes
o Choose one of these four activities for your warm-up each
day
5. o All of these stretches will work for each season
o Hip Flexor Arm Stretch Quad Stretch
o Hamstring Butterfly Calf Stretch
6. Bench Press-Mondays 65%/Max then increase by 10% each week
Tricep Pulldown
Squats- Tuesday Calf Raises Deltoid Exercise
7. Use for all 3 seasons
Dot Drill
Shuttle Run
Lateral Plyometric Jumps
Lateral Plyometric Box Jumps
Forward and Backward Sprints
Tuck Jumps
8. Use for all 3 seasons
10 40 yard wind sprints
Flip a tire 4 20 yards 10 times
30 burpees as fast as you can
Push a sled with 2 45 pound weights on it for
30 yards 5 times
“Cardinal Run”
9. Use for all 3 seasons
Slow jog for about 2 to 3 minutes
Stretch out
10. Football Players body fat % are usually in
between like 10% and maybe even up to like
37% because of how big the offensive
linemen can be
It is shown that over 56% of football players
are obese
