MAC FOOTBALL 2007

SUMMER MANUAL

No Moral Victories!

MAC Football: Warm-Ups, Abs & Flexibility

Warm-Ups:
1. Active Stretch A: 2 x 10 yards (down & back) a. Walking high knee b. Backwards lunge (walking) c. Cherry Pickers d. Ham Kicks (High knees, heel to butt or hamstring) e. Quick Shuffle f. Skip for height g. Quick high knee cross over h. Backpedal *Feel free to substitute an 8-10 minute jog or 12-15 minute bike ride for the Active Stretch 2. Active Stretch B: 2 x 10 yards (down & back) a. High knee lunge (walking) b. Slow shuffle with depth (down and back) c. Tin Soldiers d. Butt kicks e. Quick high knees f. Quick Carioca (down and back) g. Skip for length h. Double Leg Butt Kicks (Jump for height and distance) *Feel free to substitute an 8-10 minute jog or 12-15 minute bike ride for the Active Stretch 3. Jump Rope Warm-Up a. 250 touches (alternate feet, both feet, and 1 foot)

Abdominal Circuit
1. Jack Knives x 20 2. Leg Lifts and Press x 20 3. Hanging Knee Ups x 20 4. Hanging Jack Knives x 10 (bend at the waist and control your legs coming down) 5. Crunches x 30 6. Old School Sit-ups x 20 (on Ab Bench or with someone holding your feet) 7. Old School Cross-over Sit-Ups (reach elbow to opposite knee) 8. Toe touches x 30 (feet together / feet in air) 9. Heel touches x 30 each heel 10. Bicycle for 30 seconds (slow and controlled) 11. Bridges for 30 seconds (on elbows) 12. Bridges for 30 seconds (on your hands / out in front of your head) 13. Side bridges up and down x 30 (both sides) 14. Hands above the head feet six inches off the floor for 30 seconds

Flexibility:
Done at the end of lift (Hold each stretch for 10-15 seconds) 1. Hamstrings 5. Calves 2. Groin 6. Lower back 3. Quads 7. Torso 4. Hip Flexors 8. Shoulders

MAC SUMMER LIFTING Day 1-2 of Weeks 1-3, 2007

Day 1 WARM-UP SPEED ABS
May 14-20 May 21-27 May 28 - June 3 Active Stretch A
Pick 1 Explosion Drill Pick 5 Exercises

NAME:
May 14-20 May 21-27 May 28 - June 3 Active Stretch B
Pick 1 Agility Drill Pick 5 Exercises

Day 2 WARM-UP AGILITY ABS PUSH PRESS

8 8 POWER CLEAN 6 6 6 6 HIGH PULL 6 6 8 STR ARM 8 SQUAT 8 8 GLUTE-HAMS 8 10 STEP UPS 10 10 LEG 10 EXTENSION 10 10 LEG CURL 10 10 Challenge: 1 x Failure DIPS 1 x Failure FLEXIBILITY

8 6 6 4 6 6 6 6 8 8 8 8 8 10 10 10 10 8 10 10 8 1 x Failure 1 x Failure
Stretch After Lift

8 6 4 4 6 6 6 6 8 8 8 8 8 10 10 10 8 6 10 8 6 1 x Failure 1 x Failure

BENCH PRESS

DB INCLINE

MILITARY PRESS
SEATED ROWS
ALTERNATING DB CURL SKULL CHRUSHERS

Side & Front Raises Challenge: SHRUGS FLEXIBILITY

8 8 8 8 8 6 6 8 8 8 8 8 8 10 10 10 10 10 10 10 10 1 x Failure 1 x Failure

8 6 6 8 6 6 4 8 6 6 8 6 6 10 10 10 10 10 10 10 10 1 x Failure 1 x Failure
Stretch After Lift

8 6 4 8 6 4 4 8 6 4 8 6 4 10 10 10 10 10 10 10 10 1 x Failure 1 x Failure

MAC Summer LIFTING Day 3-4 of Weeks 1-3, 2007

Day 3 Warm-Up SPEED ABS
May 14-20 May 21-27 May 28 - June 3 Active Stretch A
Pick 1 Endurance Drill Pick 5 Exercises

NAME:
May 14-20 May 21-27 May 28 - June 3 Jump Rope Warm-up or Active Stretch B
Pick 2 Agility Drills Pick 7 Exercises

Day 4 Warm-Up AGILITY ABS PUSH PRESS DB BENCH PRESS INCLINE

8 HANG CLEAN 8 6 STR ARM 8 SQUAT 8 6 HIGH PULL 6 6 10 10 SQUAT 8 8 FRONT 10 SQUAT 10 8 GLUTE-HAMS 8 8 10 LEG 10 EXTENSION 10 10 LEG CURL 10 10 Challenge: 1 x Failure PULL-UPS 1 x Failure FLEXIBILITY

8 6 6 8 8 6 6 6 10 8 8 6 10 10 8 8 8 10 10 8 10 10 8 1 x Failure 1 x Failure
Stretch After Lift

8 6 4 8 8 6 6 6 10 8 6 6 10 10 8 8 8 10 8 6 10 8 6 1 x Failure 1 x Failure

MILITARY PRESS
LAT PULLS BAR CURLS SHRUGS TRICEP EXTENSION Challenge: PUSH UPS FLEXIBILITY

8 6 6 6 8 8 8 8 8 8 8 10 10 10 10 8 10 10 10 10 8 1 x Failure 1 x Failure

8 6 6 4 8 6 8 6 6 8 6 10 8 10 8 8 10 10 10 8 8 1 x Failure 1 x Failure
Stretch After Lift

6 6 4 4 8 6 8 6 4 6 6 10 8 10 8 6 10 10 10 8 6 1 x Failure 1 x Failure

MAC SUMMER LIFTING Day 1-2 of Weeks 4-6, 2007

Day 1 WARM-UP SPEED ABS
June 4-10 June 11-17 Active Stretch B
Pick 1 Explosion Drill Pick 6 Exercises

NAME:
June 4-10 June 11-17 Active Stretch A
Pick 1 Agility Drill Pick 6 Exercises

June 18-24

Day 2 WARM-UP AGILITY ABS PUSH PRESS

June 18-24

8 6 POWER CLEAN 4 4-fail 6 6 HIGH PULL 6 6-fail 8 STR ARM 8 SQUAT 8 FRONT 8 SQUAT 8 8 GLUTE-HAMS 8-fail 10 LEG 8 EXTENSION 6 10 LEG CURL 8 6 Challenge: 1 x Failure PUSH-UPS 1 x Failure FLEXIBILITY

8 6 4 2-fail 6 6 6 6-fail 8 8 8 8 8 8 8-fail 8 8 6 8 8 6 1 x Failure 1 x Failure

Stretch After Lift

8 6 4 2-fail 6 6 6 6-fail 8 8 8 8 6 8 8-fail 8 8 6 8 8 6 1 x Failure 1 x Failure

BENCH PRESS

INCLINE

DB MILITARY PRESS
LAT PULL
CURLS SKULL CHRUSHERS

Side & Front Raises Challenge: PULL-UPS FLEXIBILITY

6 6 4 8 6 4 4-fail 8 6 4-fail 8 6 4-fail 10 8 10 8 10 8 10 10 1 x Failure 1 x Failure

6 4 4 8 6 4 2-fail 6 4 2-fail 6 4 2-fail 8 6 8 6 8 6 10 10 1 x Failure 1 x Failure

Stretch After Lift

6 4 4 8 6 4 2-fail 6 4 2-fail 6 4 2-fail 8 6 8 6 8 6 10 10 1 x Failure 1 x Failure

MAC SUMMER LIFTING Day 3-4 of Weeks 4-6, 2007

Day 3 Warm-Up SPEED ABS HANG CLEAN STR ARM SQUAT HIGH PULL
June 4-10 June 11-17 Active Stretch B
Pick 1 Endurance Drill Pick 6 Exercises

NAME:
June 4-10 June 11-17 June 18-24 Jump Rope Warm-up or Active Stretch A
Pick 2 Agility Drills Pick 8 Exercises

June 18-24

Day 4 Warm-Up AGILITY ABS PUSH PRESS BENCH PRESS DB INCLINE

SQUAT

LUNGES GLUTE-HAMS BACK EXTENSION LEG EXTENSION LEG CURL Challenge: SHRUGS FLEXIBILITY

8 8 6 8 8 6 6 10 8 8 6-fail 10 10 8 8 10 10 10 10 10-fail 10 10 10-fail 1 x Failure 1 x Failure

8 6 6 8 8 6 6 10 8 6 6-fail 10 10 8 8 10 10 10 10 8-fail 10 10 8-fail 1 x Failure 1 x Failure

Stretch After Lift

8 6 4 8 8 6 6 10 8 6 4-fail 10 10 8 8 10 10 10 8 6-fail 10 8 6-fail 1 x Failure 1 x Failure

MILITARY PRESS
SEATED ROWS DB CURL UPRIGHT ROWS TRICEP EXTENSION Challenge: DIPS FLEXIBILITY

8 6 6 8 8 8 8 8 8 8 10 10 8-fail 10 10 8-fail 10 10 10 10 8-fail 1 x Failure 1 x Failure

8 6 6 8 6 6 8 6 8 6 10 8 8-fail 10 8 8-fail 10 10 10 8 8-fail 1 x Failure 1 x Failure

Stretch After Lift

6 6 4 8 6 4 8 6 8 6 10 8 6-fail 10 8 6-fail 10 10 10 8 6-fail 1 x Failure 1 x Failure

MAC SUMMER LIFTING: Week Off

June 25 - July 1 Even though it is an off week from lifting still be active 34 times during the week. Go for a jog, a bike ride, play basketball, etc. Continuing to stretch is also a good idea but do give your body the proper rest from weight lifting.

NAME:

MAC SUMMER LIFTING Day 1-2 of Weeks 7-9, 2007

Day 1 WARM-UP SPEED ABS
July 2-8 July 9-15 Active Stretch A
Pick 1 Explosion Drill Pick 7 Exercises

NAME:
July 2-8 July 9-15 Active Stretch B
Pick 1 Agility Drill Pick 7 Exercises

July 16-22

Day 2 WARM-UP AGILITY ABS

July 16-22

8 6 POWER CLEAN 6 4 4-fail 6 6 HIGH PULL 6 6 6-fail STR ARM 8 SQUAT 8 10 LUNGES 10 8 GLUTE-HAMS 8 8-fail LEG 8 EXTENSION 6 8 LEG CURL 6 Challenge: 1 x Failure PULL-UPS 1 x Failure FLEXIBILITY

8 6 6 4 2-fail 6 6 6 6 6-fail 8 8 10 10 8 8 8-fail 8 6 8 6 1 x Failure 1 x Failure

Stretch After Lift

8 6 4 4 2-fail 6 6 6 6 6-fail 8 8 10 10 8 8 8-fail 6 6 6 6 1 x Failure 1 x Failure

6 PUSH PRESS 6 6 8 BENCH 8 PRESS 6 6-fail 8 INCLINE 8 6-fail 8 MILITARY 8 PRESS 6-fail SEATED 10 ROWS 8 10 CURLS 8 TRICEP 10 EXTENSION 8 UPRIGHT 10 ROWS 10 Challenge: 1 x Failure DIPS 1 x Failure FLEXIBILITY

6 6 4 8 6 6 4-fail 8 6 6-fail 8 6 6-fail 8 8 8 8 8 8 10 10 1 x Failure 1 x Failure

Stretch After Lift

6 4 4 8 6 4 4-fail 8 6 4-fail 8 6 4-fail 8 6 8 6 8 6 10 10 1 x Failure 1 x Failure

MAC SUMMER LIFTING Day 3-4 of Weeks 7-9, 2007

Day 3 Warm-Up SPEED ABS HANG CLEAN STR ARM SQUAT HIGH PULL
July 2-8 July 9-15 Active Stretch A
Pick 1 Endurance Drill Pick 7 Exercises

NAME:
July 2-8 July 9-15 July 16-22 Jump Rope Warm-up or Active Stretch B
Pick 1 Agility Drill and 1 Explosion Drill Pick 9 Exercises

July 16-22

Day 4 Warm-Up AGILITY ABS PUSH PRESS

SQUAT

GLUTE-HAMS

DEAD LIFTS BACK EXTENSION LEG EXTENSION LEG CURL Challenge: PUSH-UPS FLEXIBILITY

8 8 6 8 8 6 6 10 8 8 6-fail 8 8-fail 8 8 10 10 10 8 8-fail 10 8 8-fail 1 x Failure 1 x Failure

8 6 6 8 8 6 6 10 8 6 6-fail 8 8-fail 8 8 10 10 10 8 6-fail 10 8 6-fail 1 x Failure 1 x Failure

Stretch After Lift

8 6 4 8 8 6 6 10 8 6 4-fail 8 8-fail 8 8 10 10 8 8 6-fail 8 8 6-fail 1 x Failure 1 x Failure

BENCH PRESS DB INCLINE

DB MILITARY PRESS
LAT PULLS BICEP CURLS TRICEP EXTENSION Challenge: SHRUGS FLEXIBILITY

8 6 6 6 8 6 6 8 8 8 6 6 10 10 8-fail 10 10 8-fail 10 10 8-fail 1 x Failure 1 x Failure

8 6 6 4 8 6 4 8 6 8 6 4 10 8 8-fail 10 8 8-fail 10 8 8-fail 1 x Failure 1 x Failure

Stretch After Lift

6 6 4 4 8 6 4 6 6 8 6 4 10 8 6-fail 10 8 6-fail 10 8 6-fail 1 x Failure 1 x Failure

MAC SUMMER LIFTING Day 1-2 of Weeks 10-12, 2007

Day 1 WARM-UP SPEED ABS
July 23-29 July 30-Aug 5 Active Stretch B
Pick 1 Explosion Drill Pick 8 Exercises

NAME:
July 30-Aug 5 Active Stretch A
Pick 1 Agility Drill Pick 8 Exercises

Aug 6-10

Day 2 WARM-UP AGILITY ABS

July 23-29

Aug 6-10

8 6 POWER CLEAN 4 4 2-fail 6 6 HIGH PULL 6 6 6-fail STR ARM 8 SQUAT 8 FRONT 10 SQUAT 10 8 GLUTE-HAMS 8 8-fail LEG 6 EXTENSION 6 8 LEG CURL 6 Challenge: 1 x Failure PUSH-UPS 1 x Failure FLEXIBILITY

6 6 4 4 2-fail 6 6 6 6 6-fail 8 8 10 10 8 8 8-fail 6 6 8 6 1 x Failure 1 x Failure

Stretch After Lift

6 6 6 6 6 6 6 6 8 8 10 10 8 8 8 8 8 8 8 1 x Failure 1 x Failure

6 PUSH PRESS 4 4 8 BENCH 6 PRESS 4 4-fail 8 DB INCLINE 6 4-fail 8 MILITARY 6 PRESS 4-fail SEATED 8 ROWS 6 8 CURLS 6 TRICEP 8 EXTENSION 6 UPRIGHT 10 ROWS 10 Challenge: 1 x Failure PULL-UPS 1 x Failure FLEXIBILITY

6 4 4 8 6 4 2-fail 6 4 4-fail 6 4 4-fail 8 6 8 6 8 6 10 10 1 x Failure 1 x Failure

Stretch After Lift

6 4 4 8 6 4 8 6 4 8 6 4 8 8 8 8 8 8

1 x Failure 1 x Failure

MAC SUMMER LIFTING Day 3-4 of Weeks 10-12, 2007

Day 3 Warm-Up SPEED ABS HANG CLEAN STR ARM SQUAT HIGH PULL
July 23-29 July 30-Aug 5 Active Stretch A
Pick 1 Endurance Drill Pick 8 Exercises

NAME:
July 30-Aug 5 Aug 6-10

Aug 6-10

Day 4 Warm-Up AGILITY ABS PUSH PRESS BENCH PRESS DB INCLINE

July 23-29

Jump Rope Warm-Up or Active Stretch B

Pick 2 Agility Drills Pick 10 Exercises

SQUAT

LUNGES

GLUTE-HAMS BACK EXTENSION LEG EXTENSION LEG CURL Challenge: DIPS FLEXIBILITY

8 6 4 8 8 6 6 8 8 6 4 10 10 8 8-fail 10 10 8 6 6-fail 8 6 6-fail 1 x Failure 1 x Failure

6 4 4 8 8 6 6 8 6 4 2 10 10 8 8-fail 10 10 8 6 6-fail 8 6 6-fail 1 x Failure 1 x Failure

Stretch After Lift

DB MILITARY
LAT PULLS BICEP CURLS
SIDE & FRONT RAISES

TRICEP EXTENSION Challenge: SHRUGS FLEXIBILITY

6 6 4 8 6 4 6 4 8 6 10 8 6-fail 10 8 6-fail 10 10 10 8 6-fail 1 x Failure 1 x Failure

6 6 4 6 4 2 6 4 6 4 8 6 6-fail 8 6 6-fail 10 10 8 6 6-fail 1 x Failure 1 x Failure

Stretch After Lift

SCOT Football: Speed

Explosion:
1. Build Ups: Start at Cone 1, build to full speed by Cone 2, maintain full speed through Cone 3, decelerate through Cone 4. Walk back to Cone 1. Repeat 10 times. Build Up Start 15 yards 40 yards 15 yards Sprint Decelerate Finish

2. Ladder Sprints: Set up markers every ten yards for 60 yards. a. Start with sprinting 10 yards, walk back to starting point. b. Then sprint 20 yards, walk back to starting point. c. Work your way up in increments of 10yards until you get to 60 yards. d. Work your way back down the same way. e. Give yourself 45 seconds rest in between each sprint. 3. Incline Sprint: Find the steepest incline available. Sprint up the hill and walk back down. Repeat 8 times.

Endurance:
1. 300 Yard Shuttle (x 2): Set 2 markers 50 yards apart. Run down to opposite marker and back to original marker 3 times down and back Rest 1 minute and run it again.

50 yards 2. 110s/60s (x 10): Set 2 markers 110 yards apart (O-Line and D-Line use 60 yards). Run from starting point to finish. 45 second rest between reps. Run 10 times.

110 yards = QB,RB,WR,TE, LB,DB 60 yards = OL and DL 3. Full Gasser (x 4): Run the width of a football field (sideline to sideline = 53 yards) one sideline to the other, then back to the starting point and down and back again for four trips which equals 212 yards. Rest 1 minute and run a total of 4 full gassers. 4. Half Gasser (x 8): Run from one sideline to the other and back. Rest 45 seconds in between reps.

SCOT Football: Agility

Box Agility
Do each drill TWICE for 30 seconds (45 seconds rest in between each set) 1. Lateral Hops (Start on box and drop to right of box then explode back to top of box and then drop to left of box then explode back to top and continue for 30 seconds). 2. Forward Hops (Start facing the box and explode onto top of box, fall backward and immediately explode to top of box, continue for 30 seconds). 3. Forward Alternating Feet (Start facing the box and explode with right foot touching the box top, then bring left foot onto box top. Fall onto right foot then bring left down and continue for 30 seconds. The second set should be done starting with the left foot and alternating from there.)

Jump Rope Agility

1. 2. 3. 4. 5. 100 touches alternating feet 50 touches with right foot 50 touches with left foot 50 touches with both feet at same time 200 touches (2 touches with right foot then 2 touches with left foot)

Dot Agility
5 sets for 30 seconds each (45 seconds rest between each set) See attached page with diagram

Ladder Agility
6 drills x 2 (down and back) 15 seconds rest between each set *See attached page with diagram

Pro Agility
6 sets: 45 seconds rest between each set

5 yards

5 yards Start

Finish Procedure (Do 6 times): 1. Begin in the middle of ten yards. 2. Sprint to the left and touch the line with your hand. 3. Sprint 10 yards to the right and touch the line with your hand. 4. Finish by running through the start line. 5. Next time start in the opposite direction.

Four Corner Agility

6 sets: 45 seconds rest between each set

5 yards

Sprint Forward

Sprint Forward

Start

Procedure: 1. Start on the right side of the square and sprint to the 1st cone. 2. Turn and run to the second cone. 3. Turn and sprint forward to the third cone. 4. Make the turn and sprint through the fourth cone.

T -Drill Agility A
4 sets 45 second rest
5 yards 5 yards

10 yards Start

Finish

Procedure: 1. Sprint forward and touch the base of the middle cone. 3. Sprint to the left cone and touch the base. 4. Sprint to the right cone passing in front of the middle cone and touch the base. 5. Sprint around the middle cone and through the finish. *Next set sprint to right cone after going to middle initially

T -Drill Agility B
4 sets 45 second rest

5 yards

Shuffle

5 yards

Backpedal Sprint

10 yards

Start

Finish

Procedure: 1. Sprint forward and touch the base of the middle cone. 3. Shuffle laterally without crossing over to the left cone and touch the base with the left hand. 4. Shuffle to the right cone passing in front of the middle cone and touch the base with the right hand. 5. Shuffle back to the middle cone and touch the base of the middle cone. 6. Backpedal to the finish.

SCOT FOOTBALL:DOT AGILITY

Hourglass (30 Seconds) A, C, E, D, C, B, A 2 feet, right foot, left foot
D E

Reverse Hourglass (30 Seconds) B, C, D, E, C, A, B 2 feet, right foot, left foot

STAR (30 Seconds) C, A, C, B, C, E, C, D 2 feet, right foot, left foot

ZIG ZAG (30 Seconds) A, C, D, E, C, B, A 2 feet, right foot, left foot

Turn Around (30 Seconds) A-B, C, D-E, Turn D-E, C, A-B, Turn 2 feet

Scot Football: Ladder Agility

Drill #1: Ladder Quick Feet
Begin with both feet outside the ladder and the ladder facing the athlete. Then step in with the right foot. After the right foot had touched the ground bring the left foot into the same box. Repeat those steps until the athlete reaches the end of the ladder.

X X

X X

X X

X X

X X

X X

X X X X

Drill #2: Ladder Side Step

Begin with both feet outside the ladder and the ladder positioned to the left of the athlete. Have the left foot step up and into the first box of the ladder as close to the second rung as possible. Then bring the right foot into the box right next to the left. Repeat this drill with the ladder starting to the right of the athlete.

X X

X X

X X

X X

X X

X X

Drill #3: Icky Shuffle

Begin with the left foot in the first box and the right foot to the outside of the ladder. The first step is to have the athlete bring the right foot into the first box. The next step is to take the left foot and have the athlete step up to the outside of the box in front of them. Then bring the right foot directly into the box ahead of them. Then bring the left foot into the box next to the right foot. This process should then be repeated with the right foot leading the next step.

XX

XX

XX

XX

XX

XX

XX X

Drill #4: Buzz Saws

Start on the outside of the ladder on the right or left side, facing the ladder. Then put the right foot in followed by the left foot. The next step is to advance the right foot up to the outside of the ladder followed by the left foot.

X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X
Drill #5: Forward Ladder Hops
Start with the feet together and the ladder facing the athlete. Then hop from one box to the next as fast as possible.

Drill #6: Lateral Ladder Hops

Start with the feet together and the ladder to the right of the athlete. Then hop sideways from one box to the next as fast as possible.

XX

X X

X X