Warm Up Routine – watch video Watch videos on acceleration mechanics and pro-shuttle technique 1 – 2 minute rest between all sets – be fresh for every rep, focus on technique and running fast 5 x 10 yards - Tall & Fall (focus on technique – forward lean, knees high, drive through ball of foot) 5 x 10 yards - Standing Starts 5 x 10 yards (focus on technique) 5 x 10 yards - Starts from 40 Stance (focus on technique) 5 x 40-yards - From Stance 4 x 20-yard Pro-Shuttles each way 2 x 6 – Backward & Forward - (30 second break between reps) Place two cones 15 yards apart. Sprint forward to one cone and backpedal back. Repeat as fast as possible for the specified number of reps. Time yourself, and always attempt to get your best time. Zig-Zag Series – see video 1 x 300-yard shuttle Flexibility Routine – Watch video. Hold each stretch for 20 seconds.

Warm Up Routine 1-2 minute rest between all sets 6 x 10 yards – 2 warm-ups, 4 all out 4 x 20-yard Pro-Shuttles each way 2 x 20 Pogo Jumps Line Hop Series – Draw a cross on the ground and number the spaces 1,2,3,4. Staying in a low, athletic position, jump as quickly as possible through the patterns outlined below. Attempt to stay in an athletic position, with the upper body staying still. Nothing moves except your feet underneath you. Perform all patterns for two sets of 10 seconds each with a break between each set. One the one-leg version, perform the set on one leg, rest and repeat on the other leg. Both Legs: 1-2, 1-4, 1-3, 2-4 One Leg: 1-2, 1-4, 1-3, 2-4 3 x 10 – 1-leg 6” Box Jumps 3 x 5 – Squat Jumps 5 x 3 – 2-leg Frog Hops - Starting on both feet, jump forward as far as you can, landing softly on both feet. Repeat for the specified number of reps without stopping on each landing. Stay on the ground the shortest amount of time possible. 3 x 3 – 1-leg Frog Hops - Same as Frog Hops, but on one leg at a time. Jump Sprint Series – Place two cones approximately five (5) yards apart (you can also use lines on the ground). Get in an athletic position, facing one cone with the other cone directly to your side. On command, do the following: #1: Sprint to one cone, stop quickly and turn to face the cone in an athletic position. Hold that position, and repeat on command. #2: Same as #1, but start each rep with a vertical jump, land, and go. #3: Jump and shuffle to each cone. #4: Jump and cross-over run to each cone Flexibility Routine

Warm Up Routine 1 – 2 minute rest on all sets 5 x 10 yards – Tall & Fall 5 x 10 yards – Starts from stance 5 x 100 yards Up-Back Series – see video 2 x 200 yards 2 x 400 yards (3-minute rest between reps) 4 x 40 yards – backpedal as fast as possible Position Specific Drills – These will be used every week. Pick your primary position. You can choose two positions and either do them both or do half of each. These will be listed on week one and week two after that they will just be listed as complete position specific drills. If you don't know how to do any of the drills ask your football coach or look them up on youtube. Offensive Line 6 x Pull and run up-field 10 yards 6 x Pass-pro and 10-yard sprint 4 x stomp & push 4 x 4 bag drill variations 6 x Shuffle ladder over 6 bags/hurdles Defensive Line 6 x Get-off + 10-yard sprint 6 x Get-off + rounded run 6 x Get off + turn & run 10 yards 4 x 4 bag drill variations Linebackers 4 x 4 bag drill variations 4 x Each Drop & Break at 45°, 90° & 135° 4 x W-Drill (5 cones) 2 x Zig-Zag Series Defensive Backs 5 x 4 Hip Flips + sprint back 5 x 4, 45° Turns + sprint back 5 x Drop & Break at 45°, 90° & 135° 4 x W-Drill (5 cones) Quarterbacks 5 x 3, 5 or 7 step drop + 20 yard sprint 5 x Drop + Roll-out + 20 yard sprint Throw to WR/TE/RB – work on timing with 3, 5 & 7 step drops and/or roll-outs depending on your playbook and system Running Backs 2 x Entire Route Tree from each side of QB – Swing, 5-yard hitch, 5-yard out, wheel, hook, corner 2 x Up & Over Series 2 x Zig-Zag Series Receivers 2 x Entire Route Tree from each side of QB – 3-step slant, 5-yard out, 10-yard hitch, 12-to-10 comeback, 12-to-10 curl, 15-yard dig, post at 12-yards, post-corner Work on catching off Jugs machine/QB throwing or hand drills for press-coverage Tight Ends 2 x Entire Route Tree from each side of QB – Quick out, 5-yard in/out, 10-yard in/out option, seam, 15-yard dig, skinny post, flag at 12 yards, Work on catching off Jugs machine/QB throwing or hand drills for press-coverage Flexibility Routine