Football Training Program, By: Jayson Hunter
Your program is set up so that it takes you up to the season. Your workouts should be 2x
a week and your agility program should be on 2 separate day. Example: Mon/Thurs:
Strength Day, Tues/Fri: Agility/Plyometrics, REST: Wed/Sat. Sunday could be just a
general exercise day or you could add some cardiovascular conditioning on that day.
Your plyometrics start in February and then you take a break during May and June and
then complete a cycle in July during your power phase. The agility training and plyo
program should help you increase your speed. You can also increase the number of
sprints to run on the agility days. Set your weight loads so that on your last set you could
only get 1 extra rep. If you can do 2 or 3 extra reps on your last set then you need to raise
the weight for your next workout. On your agility program you can time yourself going
through the ladder so that you can focus on improving your time and getting quicker.
Plyometrics need to be done with quickness and explosion. You should have minimal
ground contact time.
Speed/Agility Program
Frequency: 2x a week
Warm-up
High Knee run 3 sets x 15yds
Skipping 3 sets x 20yds
Side Shuffle 3sets x 20yds
Knee to chest walk 3sets x 20 yds
Complete the warm up in a circuit style fashion where you start with the first exercise and
continue immediately into the next one and so forth until you complete all of them a total
of 3 times.
All exercises should be performed as fast as possible, but in good body control. Focus on
quick feet and lower legs to go faster.
(Oct-Nov)
Run, Backpedal, Run 3 sets x 40yds
Carrioca 3 sets x 15yds
Run, Shuffle, Run 3 sets x 40yds
Single Leg Hops 2 sets(each leg) x length of ladder
Ickey Shuffle in Ladder 2 sets x length of ladder
In/Out Jumps 3 sets x length of ladder
40 yd sprints 4 sets Rest 3min between sprints
20 yd sprints with manual resistance 4 sets Rest 3 min between sprints
(Dec-Jan)
Carrioca and Turn 4 sets x 20 yards
Diagonal Jumps 4 sets x ladder
Get ups and sprint 4 sets x 10 reps
Zig Zag Drill 4 sets x 30 yards
40 yard sprints 8 sets x 40 yards
(Feb-Mar)
Run, Backpedal, Run 4 sets x 30 yards
Carrioca and Turn 3 sets x 40 yards
Double Leg Hops 4 sets x ladder
Single Leg Lateral Hops 3 sets (each leg) x ladder
(Apr-May)
Run, Backpedal, Run 3 sets x 40yds
Carrioca 3 sets x 15yds
Run, Shuffle, Run 3 sets x 40yds
Single Leg Hops 2 sets(each leg) x length of ladder
Ickey Shuffle in Ladder 2 sets x length of ladder
In/Out Jumps 3 sets x length of ladder
40 yd sprints 4 sets Rest 3min between sprints
20 yd sprints with manual resistance 4 sets Rest 3 min between sprints
(June)
Carrioca and Turn 4 sets x 20 yards
Diagonal Jumps 4 sets x ladder
Get ups and sprint 4 sets x 10 reps
Zig Zag Drill 4 sets x 30 yards
40 yard sprints 8 sets x 40 yards
(July)
Run, Backpedal, Run 4 sets x 30 yards
Carrioca and Turn 3 sets x 40 yards
Double Leg Hops 4 sets x ladder
Single Leg Lateral Hops 3 sets (each leg) x ladder
Explanation of Exercises
In-Out Jump
1. Stand to left of ladder with feet together.
2. Jump into first square with both feet then immediately out to the right side of ladder.
3. Repeat in other direction jumping into the second square, and so on down the ladder
Ickey Shuffle
1. Stand to the left of ladder beside the first square.
2. Step into first ladder with right foot. Follow with left foot into ladder and quickly
step out other side with right.
3. Lift left foot up and step into next square. Step in with right foot and back out with
left foot to other side of ladder. Continue down ladder and repeat according to
prescribed plan
Single Leg Hops
1. Stand on one foot with knee slightly bent at end of ladder.
2. Hop into first square landing on the ball of foot. Continue down the ladder
attempting to keep ground contact time short while maintaining control.
3. Continue according to prescribed program. Repeat with other leg.
Carrioca
1. Keep a natural athletic stance with a natural bend in your knees.
2. Move and push off the balls of your feet and rotate hips so that your left leg
crosses in front of the right leg. Next step is to bring right leg back to a natural
athletic position and then cross left leg behind right leg and then return to athletic
stance. Continue this action at a jog pace for desired distance.
Run, Backpedal, Run
1. Run straight ahead full speed for 10 yards and then on your partners whistle or
command turn around left or right and start backpedaling for 10 yards and then
again on your partners whistle or command turn back around into a sprint for
approximately 10 yards and repeat until desired distance. The temptation is to
slow down so try and resist. Also you can’t go from a straight sprint into a
backpedal so you must first do 1 carrioca step and then go into a back pedal. Let
your hips lead, not your shoulders. Practice first before you go full speed.
Run, Shuffle, Run
1. It is the same technique as above but break into a side shuffle with a good athletic
stance and don’t cross your feet. Work on lateral quickness and fast foot
movement.
Sprints with manual resistance
1. The athlete starts in a staggered two foot stance and leans forward. A partner
stands in front of the athlete and puts there hands on the athletes shoulders. The
partner resists and tries to push the athlete back while the athlete sprints forward
for 20yds into the resistance. The partner backpedals and continues to resist for
those 20yds.
Carrioca and Turn
1. Start in an athletic stance. When command is given start performing the carioca.
2. When the whistle or command is given plant the feet and the body, and come
back in the opposite direction. Go until desired distance is covered.
Diagonal Jumps
1. Stand with feet hip-width apart, knees slightly bent, to the left of ladder by the first
square.
2. Jump over ladder landing on the right side next to second square.
3. Jump over ladder landing on left side next to third square and so on down the ladder.
4. Repeat according to prescribed program.
Zig-zag Drill
1. Stand to the left of the ladder approximately 2-3 feet away.
2. Forcefully push off the left foot and land the right foot in the first square.
3. Push off with right foot as hard as possible and land left foot on ground. Repeat and
land foot in next square and so on down the ladder.
4. Do not “double hop” upon each landing.
Get Ups
1. The athlete lies on there back and a partner blows a whistle.
2. The athlete as quickly as they can gets up and sprints 10 yards in a predetermined
direction. Focus on speed and quickness. You can time this exercise
to measure if the athlete improves their quickness.
Double Leg Hops
1. Start at one end of the ladder and jump into the first square and every square
thereafter as quickly as you can.
2. Repeat back down the ladder without touching the ladder. This can be a timed
event to improve speed.
Single Leg Lateral Hop
1. Stand at the end of the ladder with the ladder to your left side. Stand on your left
leg.
2. Proceed to jump into the first square with your left leg and try to jump all the way
down the ladder on your left leg.
3. Repeat with the ladder on your right side and you should be jumping with your
right foot this time.
Plyometric Program
(April)
Squat Jumps 3 x 10 reps
Bounding 3 x 10 reps each leg
Lateral Jumps 3 x 10 reps
Single Leg Push-off 3 x 10 reps each leg
(May)
Squat Jumps 3 x 10 reps
Single Leg Bounding 3 x 10 reps each leg
Box Jumps 3 x 10 reps
Split Jumps 3 x 10 reps with each leg forward
(June)
Box to Box Jumps 4 x 10 reps
Single Leg Squat Jumps 3 x 10 reps each leg
Depth Jump 3x 10 reps
Stadium Hops 4 x 10 reps
Lateral Jump over barrier 4 x 10 reps
(July)
Tuck Jumps 3 x 10 reps
Single Leg Bounding 3 x 10 reps each leg
Box Jumps 3 x 10 reps
Split Jumps 3 x 10 reps with each leg forward
Single Leg Pushoffs 3 x 10 reps each leg
Double Knee Tuck Jump
1. Stand with feet shoulder-width apart, knees slightly bent, with arms at sides.
2. Jump up bringing knees up to chest.
3. Land on balls of feet and repeat immediately.
4. Remember to reduce ground contact time by landing soft on feet and springing into
air.
Squat Jump
1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight
in a neutral position.
2) Arms should be in the “ready” position with elbows flexed at approximately 90°.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat.
6) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to
ensure proper mechanics.
Split Jump
1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet
standing on the ball of back foot.
2) Feet should be positioned at a staggered stance with head and back erect and straight
in a neutral position. Place hands on waist.
3) Lower body by bending at right hip and knee until thigh is parallel to floor then
immediately explode vertically.
4) Land in the start position and repeat.
5) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure
proper mechanics.
Alternating Bounding with Double Arm Action
1. Jog into the start of the drill for forward momentum.
2. After a few feet, forcefully push off with the left foot and bring the leg forward. At
same time drive both arms forward.
3. Repeat with other leg and arm
4. This exercise is an exaggerated running motion focusing on foot push-off and air
time.
Single-leg Bounding
1. Stand on one foot.
2. Push off and explode forward as far as possible, using the other leg and arms to cycle
in air to increase momentum.
3. Land on same foot and continue to prescribed reps or distance. Repeat with other leg.
Single-Leg Push Off
1. Stand behind box and place one foot on top of box, heel close to the closest edge.
2. Push off the box and explode vertically as high as possible. Drive the arms forward
and up for maximum height.
3. Land with same foot onto box
4. Repeat according to prescribed number of repetitions.
Front Box Jump
1. Stand facing box with feet slightly wider than hip-width apart.
2. Lower body into a semi-squat position and jump up onto box. Feet should land softly
on box.
3. Step back down (not jump back down) and repeat according to prescribed reps.
Single-leg Lateral Jump
1. Stand on right foot with left foot behind body.
2. Push off right foot sideways to the left and land on left foot.
3. Repeat this lateral movement back and forth with the left foot according to prescribed
repetitions or distance.
Lateral Jump Over Barrier
1. Stand beside object to be cleared.
2. Bring knees up and jump vertically but also laterally off ground and over the barrier.
3. Land on both feet and jump the other direction over barrier.
Stadium Hops
1. Stand in a quarter-squat position with feet hip width apart. Place hands on waist or
behind the neck.
2. Jump to first step and continue up for 10 or more steps/jumps.
3. Be sure to land light, quick, and continuous.
4. Repeat as prescribed (10 or more steps is one set).
Multiple Box-to-Box Jumps
1. Stand with feet slightly wider than hip-width apart behind the first box.
2. Jump up onto first box, immediately jump down onto ground and jump up onto next
box and so on down the row.
3. Repeat as prescribed.
Depth Jump-to-Rim Jump
1. Stand on box with toes close to edge and facing the hoop (or high object i.e. top of
volleyball net or soccer crossbar).
2. Step off (not jump off) box and land on both feet. Immediately jump up and reach
with one hand toward object.
3. Land and immediately make 3-5 more jumps.
4. Ground contact time should be short and landings should be soft.
Client:
Age: Gender: Male Frequency: 2x___________
Limitations: _______________________
Goals: Short Term: Improved Speed/Agility Long Term: Improved Strength
Phase of Training: Muscle Endurance Initiation Date: 10/15/02-12/15/02
Exercise Sets Reps Wt.
Barbell Squats 3 15
Hamstring Curls 3 15
Crunches on Stability Ball 3 15
1-Arm Dumbell Row 3 15
Dumbell Bench Press 3 15
Lateral Raises 3 15
Barbell Bicep Curls 3 15
Lying Tricep Extensions 3 15
Hook Lying Bent Leg Lift 3 15
Oblique Crunch 3 15
Wrist Curls Flexion/Extension 3 15
Complete each block of exercises in a circuit style
going from one exercise to the next until you
complete all exercises in each block 3 times and
then go to next block of exercises
Squats - BB
1) Grasp bar with overhand grip (palms forward) and slightly wider than hip width apart.
Step under bar and position bar across posterior deltoids at middle of trapezius (as
shown). DO NOT rest bar on neck. Lift elbows up, pull shoulder blades together,
and lift chest up to create a “shelf” for the bar.
2) Start position: Using the legs, remove bar from rack. Stand with feet slighter wider
than hip width apart. Back should be straight in a neutral position.
3) Lower body by flexing at the hips and knees. Upper body can flex forward at the hips
slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet.
4) Once thighs are parallel to floor, return to start position.
5) Remember to keep head and back straight in a neutral position - hyperextension or
flexion may cause injury. Keep weight over the middle of foot and heel, not the toes.
6) DO NOT allow knees to go past the big toe or deviate medially or laterally
throughout movement. Keep abdominals tight throughout exercise by drawing
stomach in toward spine.
Leg Curls - prone
1) Lie face down on bench with pad adjusted to fit behind ankles. If machine does not
angle upper torso downward, it is recommended that a pillow be placed underneath
stomach.
2) Start position: Position knees below bottom edge of bench or pad. Legs should be
straight with knees aligned to the lever arm axis of motion and hands grasping
handles or side of bench (if applicable).
3) Raise lever arm by flexing at the knees past 90°.
4) Return to start position.
Abdominal Crunch - flexaball
1) Sit in upright position on flexaball with feet flat on floor.
2)
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