Terrier Football Strength and Conditioning Summer Manual

Terrier Football
Strength and Conditioning Summer

Manual
Team 2011
Building Champions
Phase I
Table of Contents
Section I:
 Cover Page
 Coaches Info
 Schedule
 Important Dates
Section II:
 Strength and Conditioning Manual

o Dynamic Warm-up
o Flexibility
o Plyometrics
o Conditioning and Agility
o Strength Training
Section III:
 Phase I training Schedule
Section IV:
 Nutrition
 Rest and Recovery
 Percentage Charts
Coaches Info
Head Coach Randy Moore Assistant OC/QB Coach Dustin Miller

Phone: 614.406.1605 Phone: 330.605.8818
Email: moorera@hiram.edu Email: millerdc@hiram.edu
Assistant OC/OL Coach Drew Owens WR Coach Scott Bronkema

Phone: 614.746.9619 Phone: 616.648.0713
Email: owensdr@hiram.edu Email: bronkemasr@hiram.edu
DL Coach David Price DB Coach Charles Johnson
Phone: 434.825.4665 Phone: 216.235.9877
Email: pricedk@hiram.edu Email: johnsoncw@hiram.edu
Kickers/Special Team Coach Asst. OL Coach Adolph Hathaway

Mike Soltis Phone: 216.509.0159
Phone: 440.638.6358 Email: hathawayat@hiram.edu
Email: soltismm@hiram.edu
Support Staff
Assistant Coaches
Timmy Isaac-- Defensive Backs
Brian Carr -- Running Backs
2011 Schedule
Football Varsity Schedule
2011 Record: 0-0, 0-0 NCAC

Date Opponent Time/Result
Sept. 3 @ Westminster (Pa.) 7:00
Sept. 10 KENYON * 1:00
Sept. 17 @ Denison * 7:00
Sept. 24 @ Oberlin * 1:00
Oct. 1 CARNEGIE (Pa.) MELLON 1:00

(Homecoming)
Oct. 8 MACALESTER (Minn.) TBA
(@ Elmhurst (Ill.) College)
Oct. 15 @ Case TBA
Oct. 29 WOOSTER * 7:00
Nov. 5 @ Allegheny (Pa.) * 1:00
Nov. 12 OHIO WESLEYAN * 1:00
* - Denotes NCAC game

Bold and CAPS denote home game
All start times P.M. unless otherwise noted
Important Dates
NA
Remember to begin reading
Quiet Strength: The Principles,
Practices, & Priorities of a Winning Life
By Tony Dungy
Strength and Condition Manual
It is the little things that will separate you from your competition. In order for you
to reach your full potential in this program you must dedicate yourself to work
hard every day. This program is designed to make the most out of your time and
efforts. By working hard and increasing your athletic ability as individuals, allows
yourself to be successful on the field. We are all striving for a common goal and
that is to WIN!
Success is peace of mind which is a direct result of self-satisfaction in knowing

you did your best to become the best that you are capable of becoming.
- John R. Wooden
This Program Has Been Perpared to Meet the Following Objectives:
1. To increase and maintain you functional range of motion (flexibility).

2. To increase and maintain you total body strength levels for improved
performance and reduce likelihood of serious injury.
3. To increase your functional muscular mass thereby enhancing your ability
for greater power output.
4. To keep your percentage of body fat at an acceptable and efficient level.
5. To improve your muscular endurance.
6. To improve your cardiovascular/cardiopulmonary efficiency.
7. To improve your quickness and speed
8. To make you METALLY and PHYSICALLY TOUGHER!
9. TO PREPARE YOU TO WIN!
Dynamic Warm-Up
Prepares the body for the demands of a work out or practice
 Increases heart rate, respiratory rate and blood flow to the muscles
 Increases core body temperature
 Enhances muscle elasticity
Warm up with exercises for both the upper and lower extremities
 Progress from low to a higher intensity
 Include all planes of motion
 Start in the sagittal plane and progress to multidirectional movements
*THE ATHLETE SHOULD FEEL LIKE THEY ARE WARMED UP

*SHOULD BREAK A SWEAT WITH A DYNAMIC WARM-UP
The following includes several different exercises that will be utilized during Phase
I. Remember to progress accordingly. If you are not sure how to perform a
certain exercise the link to how to perform the exercise is located beside the
corresponding exercise.
FORWARD JOG
FORWARD LUNGE & TWIST: http://www.coreperformance.com/knowledge/movements/forward-lunge-
twist.html
BACKWARD LUNGE & TWIST: http://www.coreperformance.com/knowledge/movements/backward-lunge-twist-
football.html
HI KNEE
BUTTKICK CARIOCA: http://www.coreperformance.com/knowledge/movements/carioca.html
BACKWARD RUN
LATERAL JACKS: The participant(s) laterally gallops within a 20-50 meter zone swinging their arms
distally from their hips to overhead. The subject should mimic a jumping jack with lateral
movement. This drill should be performed in both directions. Lateral Jacks
WALKING HI KNEE HUG: http://www.monkeysee.com/play/1054-pro-athlete-training-walking-knee-hugs
A SKIP: "A" Skip
BACKWARD OPEN HIP SKIP: http://www.youtube.com/watch?v=acW_reV8JnE
LATERAL SHUFFLE: http://www.ehow.com/video_4940682_offseason-football-conditioning-lateral-shuffles.html
BACKWARD JOG
COWBOY WALK: http://stacktv.stack.com/Hockey/Crash-Conditioning-Workout/Crash-Conditioning-Cowboy-
Walk-With-Band.html
FAST HIGH KNEES / STRIDE 10 YDS
FAST BUTTKICKS / STRIDE 10 YDS
TAPIOCA: Tapioca
B SKIP: "B" Skip
C SKIP FOR HEIGHT: "C" Skip for Height
Flexibility
Flexibility is the range of motion possible about a single joint or through a series
of movements. Flexibility is a very important part of an athlete’s training regimen
but many times gets looked over. This training cannot prevent all injuries from
occurring, however, it can decrease the chance of injury, and decrease the time of
recovery if an injury does happen. Flexibility training will be performed every day
in order to help with injury prevention! This form of stretching prepares the body
for physical exertion and sports performance. In the past it was the practice to
undertake static stretching before exercise. Dynamic stretching increases range of
movement, blood and oxygen flow to soft tissues prior to exertion.
Terrier Stretch Routine:
Hi Knees Form Running:
Hi Knees Cross Over Running:
Backwards Butt Kicks:
Exaggerated Carioca:
Robot Crossover Kicks: http://www.youtube.com/watch?v=_B501oqvHfE
Worlds Greatest #1: http://www.youtube.com/watch?v=lZT-ve7kqh8&feature=related
Worlds Greatest #2: http://www.cstv.com/allaccess/player/06-oas-mediaplayer-

ucla.html?content=http://mfile.akamai.com/26783/wmv/cstvcbs.download.akamai.com/8108/open/ucla/09-
10/video/m-footbl/08aug/Lunge_Elbow_To_Instep_With_Reach.wmv&school=ucla&
Low Lateral Lunges:
Knee Rocks:
Scorpians: Walking RDL
Plyometrics
Plyometrics are believed to be the link between strength and power. Plyometrics
refers to exercises that enable a muscle to reach maximal strength in as short a
time as possible. While resistance enhances the size and strength of the muscle,
plyometric exercises emphasize “explosive-reactive” power by improving the
stretch reflex of the muscle. Plyometric exercises help us to complete
movements such as starting, stopping, cutting, accelerating, sprinting, jumping
and throwing. Plyometric training uses the muscles elastic properties to develop
power and explosive qualities.
Plyometric exercises used during Phase I are:
 Ski Hops Forward: Ski Hops Forward

 Ski Hops Backwards: Ski Hops Backwards
 VERTICAL JUMP 2 HANDS OVERHEAD
 VERTICAL JUMP 1 HAND OVERHEAD
 BROAD JUMP
CONDITIONING AND AGILITY
This program utilizes exercises that are both aerobic and anaerobic in nature. All
players need to be physically fit in all aspects of the game to be the best athlete they can be.
An average play lasts five to seven seconds. A football play is short duration, high intensity, and
highly anaerobic. If you only go out and do nothing but sprints this would get you ready for a
play, but by the end of the game you would be out of energy. Covering all aspects of
conditioning is very important for this reason.
Agility training can enhance an athlete’s performance on the playing field surface dramatically.
Agility training teaches the athlete to control their body making them a better athlete overall.
Body control, balance, quick movements, directional changes, reaction time are aspects of
agility that an athlete must combine to perform maneuvers or rapid changes of direction with
minimal or no loss of speed or acceleration. It is developed and improved specific drills or
exercise that place the athlete in a number of different body positions, develop sport specific
movements, are of short duration to negate the chance of the athlete’s level of conditioning
being a limiting factor and are performed with maximum effort.
Conditioning and agility should be done three times a week and should be given at 100% effort.
Conditioning should be done after lifting. The list below are some of the conditioning and
agility drills that will be performed during Phase I.
FARTLEK 5 LAPS OF 100 YDS, 120 YDS: STARTING AT ONE CORNER OF THE END ZONE, YOU WILL
STRIDE THE STRAIGHT-A-WAYS (OR LENGTH OF FOOTBALL FIELD – 100 YARDS OR 120 YARDS-
THROUGH BOTH END ZONES) AT ABOUT 75% OF A FULL SPRINT. THEN SLOW TO AN EASY JOG
ON THE CURVES (OR WIDTH OF FOOTBALL FIELD). PERFORM THIS FOR THE SPECIFIC NUMBER
OF LAPS OR TIME.
4 CONE DRILL:
 Box Drill (4 cone box, cones 5yrds apart)
 T-Drill (4 cones, all cones 5yrds apart)
10 YARD SPRINTS
60 YARD SHUTTLE : 60 Yard Shuttle (cones at 5yrd, 10yrd, 15 yrd, start at 5yrd,
run down and back to each cone)
10 YD/20 YD SPRINTS
STRENGTH TRAINING
Strength training is the foundation on which this program is to succeed. There
are many benefits from a good strength training program, which are listed below:
o Decrease chance of injury, both chronic and acute

o Increase recovery rate from injury
o Increase connective tissue strength
o Increase confidence in your physical abilities
o Increase size and speed
While performing the lifts one of the most important items is proper technique.
This will not only help prevent the athlete from injury, but it will also help you
maximize performance. Always let the muscle raise and lower the weights. Be
consistent with your workouts by making it a priority to do when scheduled.
Always remember to WORK HARD and never lift without a spotter.
This packet is merely a tool to assist you in your physical preparation. You must
add the work ethic, attitude, toughness, determination, and put in hours of
intense labor to reap the benefits from what is in print. We are not haphazard in
anything we do or in anything we ask you to do. The work has been planned for
you; now, YOU MUST WORK THE PLAN.
DISICIPLINE
EFFORT
TOUGHNESS
TERRIER PRIDE
PREPARE TO WIN!
Hang Clean: http://www.cstv.com/allaccess/player/06-oas-mediaplayer-

09/video/m-footbl/02feb/Hang_Clean.wmv&school=ucla&
Back Squats: http://www.cstv.com/allaccess/player/06-oas-mediaplayer-
09/video/m-footbl/02feb/Back_Squat.wmv&school=ucla&
Pull-ups: http://www.bodybuilding.com/exercises/detail/view/name/pullups
Pull downs: http://www.bodybuilding.com/exercises/detail/view/name/wide-grip-lat-pulldown
DB Lunge: http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lunges
DB Step-ups: http://www.cstv.com/allaccess/player/06-oas-mediaplayer-
09/video/m-footbl/02feb/DB_Step_UP.wmv&school=ucla&
Push Press: http://www.cstv.com/allaccess/player/06-oas-mediaplayer-

09/video/m-footbl/02feb/Push_Press_Front.wmv&school=ucla&
Bench Press: http://www.cstv.com/allaccess/player/06-oas-mediaplayer-
09/video/m-footbl/02feb/Bench_Press.wmv&school=ucla&
RDL: http://www.cstv.com/allaccess/player/06-oas-mediaplayer-
09/video/m-footbl/02feb/RDL.wmv&school=ucla&
DB Shoulder Press: http://www.cstv.com/allaccess/player/06-oas-mediaplayer-
09/video/m-footbl/02feb/DB_Push_Press.wmv&school=ucla&
Leg Curls: http://www.youtube.com/watch?v=zntdTAB1SJc
Tricep Extensions: http://www.exrx.net/WeightExercises/Triceps/DBTriExt.html
High Pulls: http://www.youtube.com/watch?v=UFznMk35-EQ
Front Squat: http://www.cstv.com/allaccess/player/06-oas-mediaplayer-
09/video/m-footbl/06jun/Front_Squat.wmv&school=ucla&
Incline Bench Press: http://www.cstv.com/allaccess/player/06-oas-mediaplayer-
09/video/m-footbl/02feb/Incline_Press.wmv&school=ucla&
DB Row: http://www.cstv.com/allaccess/player/06-oas-mediaplayer-
09/video/m-footbl/06jun/DB_Single_Leg_Single_Arm_Row.wmv&school=ucla&
DB Bicep Curls: http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-bicep-curl
Tricep Pressdowns: http://www.bodybuilding.com/exercises/detail/view/name/triceps-pushdown
PHASE I TRAINING SCHEDULE

WEEK #1
MONDAY %/Reps/Wt %/Reps/Wt %/Reps/Wt %/Reps/Wt

Hang Cleans 60x5 _____ 65x5_____ 65x5_____ 65x5_____
Back Squat 50x10____ 60x10____ 60x10____ 60x10____
Pull-up or Pulldowns x10____ x10____ x10____
DB Lunge or DB Step-up x10____ x10____ x10____
EZ Bar Bicep Curl x10____ x10____ x10____
WEDNESDAY %/Reps/Wt %/Reps/Wt %/Reps/Wt %/Reps/Wt

Push Press 60x5 _____ 65x5_____ 65x5_____ 65x5_____
Bench Press 50x10____ 60x10____ 60x10____ 60x10____
RDL 50x10____ 60x10____
DB Shoulder Press 50x10____ 60x10____ 60x10____
Leg Curls x10____ x10____
Tricep Extensions x10____ x10____ x10____
FRIDAY %/Reps/Wt %/Reps/Wt %/Reps/Wt %/Reps/Wt

High Pulls 60x5 _____ 75x5_____ 75x5_____
Front Squat 50x10____ 60x8_____ 60x8_____ 60x8_____
Incline Bench Press 50x10____ 60x10____ 60x10____ 60x10____
DB Row 50x10____ 60x10____ 60x10____ 60x10____
DB Bicep Curls x10____ x10____ x10____
Tricep Pressdowns x10____ x10____ x10____
WEEK #2

Hang Cleans 65x5 _____ 70x5_____ 70x5_____ 70x5_____
Back Squat 50x10____ 65x10____ 65x10____ 65x10____
Pull-up or Pulldowns x10____ x10____ x10____
DB Lunge or DB Step-up x10____ x10____ x10____

Push Press 65x5 _____ 72x5_____ 72x5_____ 72x5_____
Bench Press 50x10____ 65x10____ 65x10____ 65x10____
RDL 50x10____ 65x10____
DB Shoulder Press 50x10____ 65x10____ 65x10____

High Pulls 60x5 _____ 80x5_____ 80x5_____
Front Squat 50x10____ 65x8_____ 65x8_____ 65x8_____
Incline Bench Press 50x10____ 65x10____ 65x10____ 65x10____
DB Row 50x10____ 65x10____ 65x10____ 65x10____
WEEK #3

Hang Cleans 65x5 _____ 76x5_____ 76x5_____ 76x5_____
Back Squat 50x8_____ 70x8_____ 70x8_____ 70x8_____
Pull-up or Pulldowns x8_____ x8_____ x8_____
DB Lunge or DB Step-up x10____ x10____ x10_____

Push Press 60x5 _____ 65x5_____ 65x5_____ 65x5_____
Bench Press 50x8_____ 70x8_____ 70x8_____ 70x8_____
RDL 50x8_____ 70x8_____
DB Shoulder Press 50x8_____ 70x8_____ 70x8_____

High Pulls 60x5 _____ 85x5_____ 85x5_____
Front Squat 50x8_____ 70x8_____ 70x8_____ 70x8_____
Incline Bench Press 50x8_____ 70x8_____ 70x8_____ 70x8_____
DB Row 50x8_____ 70x8_____ 70x8_____ 70x8_____
HIRAM COLLEGE TERRIERS FOOTBALL
SPEED – AGILITY – CONDITIONING
SUMMER PROGRAM
WEEK 1
MONDAY
DYNAMIC WARM-UP
 FORWARD JOG 1 X 20 YDS
 FORWARD LUNGE & TWIST 1 X 10 YDS
 BACKWARD LUNGE & TWIST 1 X 10 YDS
 HI KNEE 1 X 20 YDS
 BUTTKICK 1 X 20 YDS
 CARIOCA 2 X 20 YDS
 BACKWARD RUN 1 X 20 YDS
PERFORM TERRIER STRETCH ROUTINE
CONDITIONING/AGILITY
 FARTLEK 5 LAPS OF 100 YDS (STRIDE THRU GOAL LINES) WALK ACROSS WIDTH
 5 MINUTE COOLDOWN OF TOTAL BODY STRETCHING.
REHYDRATION / RECOVERY WITH CARBOHYDRATE AND PROTEIN WITHIN 5 MINUTES OF
COMPLETING WORKOUT! (EX. – 20 OUNCE SPORT DRINK & 20 GRAMS PROTEIN)
WEDNESDAY
DYNAMIC WARM-UP
 LATERAL JACKS 20 YDS X 2
 WALKING HI KNEE HUG 1 X 20 YDS
 A SKIP 1 X 20 YDS
 BACKWARD OPEN HIP SKIP 1 X 20 YDS
 SHUFFLE 2 X 20 YDS
PLYOMETRICS
 SKI HOPS FORWARD 2 X 10 YDS
 VERTICAL JUMP 2 HANDS OVERHEAD 1 X 4
 BROAD JUMP 1 X 4
 4 CONE DRILL X 3
o BOX DRILL X 2
o T DRILL X 1
 10 YARD SPRINTS X 4 / USE STANDING 2 POINT STANCE / REST 50 SECS BETWEEN REPS
FRIDAY
DYNAMIC WARM-UP
 BACKWARD JOG 1 X 20 YDS
 COWBOY WALK 1 X 20 YDS
 FAST HIGH KNEES 1 X 10 YDS / STRIDE 10 YDS
 FAST BUTTKICKS 1 X 10 YDS / STRIDE 10 YDS
 TAPIOCA 2 X 20 YDS
 B SKIP 1 X 20 YDS
 C SKIP FOR HEIGHT 1 X 20 YDS
PLYOMETRICS
 SKI HOPS BACKWARDS 2 X 10 YDS
 VERTICAL JUMP 1 HAND 2 X 4
 FARTLEK 4 LAPS OF 120 YDS (STRIDE THRU BOTH END ZONES) WALK ACROSS WIDTH
SUMMER PROGRAM
WEEK 2
MONDAY
LIFT
DYNAMIC WARM-UP
WEDNESDAY / AFTER LIFTING

LIFT
DYNAMIC WARM-UP
PLYOMETRICS
 4 CONE DRILL X 4
o BOX DRILL X 2
o T DRILL X 2
 10 YD SPRINT X 6 / 2 POINT STANCE / REST 50 SECS BETWEEN EACH REP
FRIDAY
LIFT
DYNAMIC WARM-UP
PLYOMETRICS
 FARTLEK 5 LAPS OF 120 YDS (STRIDE THRU BOTH END ZONES) WALK ACROSS WIDTH
SUMMER PROGRAM
WEEK 3
MONDAY
LIFT
DYNAMIC WARM-UP
WEDNESDAY
LIFT
DYNAMIC WARM-UP
PLYOMETRICS
 60 YARD SHUTTLE X 3 / REST 1 MINUTE BETWEEN EACH REP
 10 YARD SPRINTS X 4 / 2 POINT STANCE / REST 40 SECS
 20 YD SPRINTS X 3 / USE FOOTBALL POSITION STANCE / REST 60 SECS
FRIDAY
LIFT
DYNAMIC WARM-UP
PLYOMETRICS
 FARTLEK 6 LAPS 120 YDS (STRIDE THRU BOTH END ZONES) WALK ACROSS WIDTH
Nutrition and Recovery
YOUR ARE WHAT YOU EAT!
Proper nutrition is an important consideration for athletes who seek to

maximize their performance. No diet directly increases strength, power, or
endurance, but an adequate diet allows athletes to train and compete to the best
of their ability.
I am currently working on a diet manual that will also be posted to the

blogspot. This is extremely important and some suggestions are given in the
nutritional section. It will assist you in your daily nutritional planning.
Rest and Recovery

Work hard, but understand that you must allow your body a rest and
recovery period. I am asking you to lift on three non-consecutive days. On the
three days you lift, I expect you to work brutally hard, and then allow your body
the proper recovery and growth period. Believe it or not your muscles grow when
you sleep so make sure that you are getting the proper amount of sleep every
night as well. Over training can have an adverse effect on muscles.

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Terrier Football

Strength and Conditioning Summer

 Strength and Conditioning Manual

 Phase I training Schedule

Head Coach Randy Moore Assistant OC/QB Coach Dustin Miller

Assistant OC/OL Coach Drew Owens WR Coach Scott Bronkema

Kickers/Special Team Coach Asst. OL Coach Adolph Hathaway

Football Varsity Schedule

2011 Record: 0-0, 0-0 NCAC

Sept. 3 @ Westminster (Pa.) 7:00

Sept. 10 KENYON * 1:00

Sept. 17 @ Denison * 7:00

Sept. 24 @ Oberlin * 1:00

Oct. 1 CARNEGIE (Pa.) MELLON 1:00

Oct. 29 WOOSTER * 7:00

Nov. 5 @ Allegheny (Pa.) * 1:00

Nov. 12 OHIO WESLEYAN * 1:00

* - Denotes NCAC game

Success is peace of mind which is a direct result of self-satisfaction in knowing

1. To increase and maintain you functional range of motion (flexibility).

*THE ATHLETE SHOULD FEEL LIKE THEY ARE WARMED UP

Terrier Stretch Routine:

Hi Knees Form Running:

Hi Knees Cross Over Running:

Backwards Butt Kicks:

Robot Crossover Kicks: http://www.youtube.com/watch?v=_B501oqvHfE

Worlds Greatest #1: http://www.youtube.com/watch?v=lZT-ve7kqh8&feature=related

Worlds Greatest #2: http://www.cstv.com/allaccess/player/06-oas-mediaplayer-

Low Lateral Lunges:

Plyometric exercises used during Phase I are:

 Ski Hops Forward: Ski Hops Forward

o Decrease chance of injury, both chronic and acute

Hang Clean: http://www.cstv.com/allaccess/player/06-oas-mediaplayer-

Pull downs: http://www.bodybuilding.com/exercises/detail/view/name/wide-grip-lat-pulldown

Push Press: http://www.cstv.com/allaccess/player/06-oas-mediaplayer-

PHASE I TRAINING SCHEDULE

MONDAY %/Reps/Wt %/Reps/Wt %/Reps/Wt %/Reps/Wt

WEDNESDAY %/Reps/Wt %/Reps/Wt %/Reps/Wt %/Reps/Wt

FRIDAY %/Reps/Wt %/Reps/Wt %/Reps/Wt %/Reps/Wt

MONDAY %/Reps/Wt %/Reps/Wt %/Reps/Wt %/Reps/Wt

WEDNESDAY %/Reps/Wt %/Reps/Wt %/Reps/Wt %/Reps/Wt

FRIDAY %/Reps/Wt %/Reps/Wt %/Reps/Wt %/Reps/Wt

MONDAY %/Reps/Wt %/Reps/Wt %/Reps/Wt %/Reps/Wt

WEDNESDAY %/Reps/Wt %/Reps/Wt %/Reps/Wt %/Reps/Wt

FRIDAY %/Reps/Wt %/Reps/Wt %/Reps/Wt %/Reps/Wt

WEDNESDAY / AFTER LIFTING

Proper nutrition is an important consideration for athletes who seek to

I am currently working on a diet manual that will also be posted to the

Rest and Recovery

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