BRONCO FOOTBALL

STRENGTH & CONDITIONING PROGRAM 2009

BLUE TEAM
Ames, Michael
Baker, Chase
Bofgman, Josh
Derome, Billy
Efaw, Kyle
Elkin, Brad
Ewing, Qllaylon
Gallarda, Thomas

Har|:-ler, D.J.
Hess, Jake
Jackson,
Jungblut, Justin
Marshall, Kyree
Mooney, Allen
Murray, Antwon
Myers, Brenel
Shoemaker, Tyler
Slater, Matt
Smith, Tommy
Tamburo, Mike
Thompson, Brandyn
Tjong-ATjoe, Ricky
Wright, Drew
2010 OFF-SEASON COMPETITION TEAMS
GREY TEAM

Gavins, Jerrell Gerke, Spencer

Acrey, Derrell
Atkinson, Michael
Audagnotti, Carlo
Brown, Jonathan
Crawford, James
Davis, John Michael
Durrant, Bronson
Hayes, Chuck
Hiwat, Geraldo
Hout, By.-on
Kaiserman, Ma"
Leno, Charles
Linehan, Gabe
Makinde, Eho
Martin, Doug
Paradis, Ma
Percy,
Potter, Chris
Roberson, Chris
Southwick, Joe
Taylor, Jamar
vlad, Nick
Wilson, Matt
vinterswyk, Ryan
Yriarte, Cory
Alexander, Nick
Broyles, Jake

Burks, Aaron
Cushlin, Mike
Cushing, Dave
Febis, Cedric
Harman, Trevor
Hodge, Jarvis
Iloka, George
Johnston, Jake
Dustin
Kellogg, Joe
King, Sean
Koontz, Darren
Mcclellin, Shea
Moore, Kirby
Moss, Hazen
Paul, Dan
Pendergast, Garrett
Stanaway, Travis
Tevis, Aaron
Veneble, Winston
Waller, Zach
White, Hunter
Young, Titus
Avery, Jeremy
Brotzman, Kyle
Burroughs, Mitch
Byrd, Thomas

Grimes, Greg
Hill, Derek
Johnson, Jeron
Johnson, Malcolm

Lawrence, will
Mackey, Deron
Minier, Preston
Moore, Kellen
Nisby, J.P.
Paul, Joey
Pavel, Jimmy
Pettis, Austin
Potter, Nate
Robinson, Jasun
Root, Jarrell
Turner, Dane
Wilson, David
Winn, Billy
wright, Faraii

Koch, Chandler Lambert,

Good
Elite Great Good
Under 4.20 4.20-4.30 4.31-4.45 Over 4.55
Elite Great Good

A
Below A
A
Below A
A
Below A
Line
Elite
Great

Skill

Elite Great

Under 4.05 4.05-4.15 4.16-4.30 4.31-4.40 Over 4.40

Under 7.45 7.45-7.60

Under 6.85 685-6.99

Over 35 Elite Over 31 Elite Over 28 35-33 Great 31-29 Great 28-26 32.5-30 Good 28.5-27 Good 29.5-28 A 26.5-25 Ave 23.5-22 Under 28 Below A Under 25 Beiow A Under 22

Skill _..... Over 270 Elite Over 305 Eiite Over 310 Elite 270-255 Great 305-285 Great 310-290 Great 1: A F: An H 254-240 Good 284-265 Good o-270 Good 239225 Average 264-250 Average 269-250 Average Under 225 Below Average Under 250 Below Average Under 250 Below Average
Ski" B skill Line
Elite
Great Good
Elite Great Good
Over 520 520-480 479-440
439~405 Under 405

Good
Over 480 480-450 449-420

A
Below A
A
Below A
A
Below A
Skill Line
Skill

Elite Great

419-390 Under 390

Over 435 435-405 404-375 374-350 Under 350

Over 360 360-330 329-300 300-275 Under 275

Elite Great

Over 375 375-350 349-325 324-300 Under 300

Over 330 Eme 330-300 Great 299-275 Good 274-250 Ave Under 250 Below A
Elite Great Good

Good

A
Below A
A
Below A

Skiil Positions - Defensive Backs, Wide Receivers, Quarterbacks, Running Backs & Kickers Big Skill Positions - Tight Ends, Fulibacks, Linebackers, Defensive Ends & Long
Snappers Line Positions - Offensive Line Si Defensive Tackles

Double Leg Hip Lift

D_AY2

BOISE STATE FOOTBALL 2010 PRE POST- PRACTICE STRETCHES

Rapid High Knee/Hamsiring Kick Quick Step Carioka

Romo Skips/Backward Skip Up & Out 2 Arm Pull to Chest/Walking Quad Backwards Lunge/Lunge Walk
Toe Touch/srraiqhr LSUKCR
Single Leg Hip [iff
D_AY 3
Rapid High Knee/Hamstring Kick H'
Speed shuffre
A-skip/C-skip
Cross Over Shuffle
Walking Romo/Diagonal Lunge Waik Walking Toe Grab/Diagonal Straight Leg Kick Double Leg Hip Lift
Post Practice Stretches ;ion1
Seated Butterfly Prezel Stretch
Lunge Stretch W/Sit Back
Ogtion 3
Right over Left Hang Seated Right over Left Lying Knee into Chest Standing Quad

EE SNATCH
riffs - 6 dffferefrt exercises - 2 x msec each

WINTER MASTER

WINTER MASTER
Sets ln ORANGE must be seen and signed off. Clean up Plal'forn|s.'Benches and Rack all DBS
EXTRA NEEDS WORK

EXTRA NEEDS WORK Hin Mobilit Stationary Hurdres Over 8. Back 2 x 15 each way/each Foam Rohers - Hip Rotators/Ffexors - 2 x 30sec each Core
Plate Rainbows w/25.'bs - 2 x 8 each way Feet Sit Ups 3 x 15
Shoulder 1-Ann DB Proractions - 2 x 12 each
Static Back Extension W/ RnR 8( YA 2 x 15 each Posterior Chain
SL Bench Hip Lift- 2 x 10 each .leg

WINTER MASTER
Sets in ORANGE must be seen and signed off. Clean up Platformslenches and Rack ail DB5!!!
EXTRA NEEDS WORK
EXTRA NEEDS WORK
EXTRA NEEDS WORK

WINTER MASTER
Sets ln ORANGE musi be seen and signed off Clean up Platformslenches and Rack all DBsll!
EXTRA NEEDS WORK
EXTRA NEEDS WORK

WINTER MASTER
@IBA NEEDS WORK
Hin Mobilii Hip Circles - 2 x 10 each way, each leg (20 rota!)
Posterior Chain Stability Ba!! Bent Leg Hip Lifts 2 x 10 each feg
EXTRA NEEDS WORK Hig Girdle Strength
Shoulder Bridge Hip Abduction 2 x 10 each .leg W/band
EXTRA NEEDS WORK
Sets in ORANGE musi be seen and signed off. Clean up Platformslenches and Rack all