prior to lifting. Use the percentage charts in the manual to select your weights ... and use the 1 Rep Max chart to estimate your proper weight. ... P...
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See my complete coaching catalog at http://www.CoachSteveTucker.com 2 Dear Coach, Welcome back! I hope you enjoyed the original Football Drills & Practice Plans package
Nebraska Husker Football
Strength & Conditioning
Sample Summer Program Confidential Property of the University of Nebraska
Nebraska Football
Page 1
How to use the Lifting Cards
Complete a light warm up set. Then execute the first set with 65% of your 1 RM. Rest 3 minutes then complete set two with 65% of your 1 RM and so on.
PAIRING (exercise A1 & A2) Complete a light warm up set in the front squat. Then do a set of 8 reps in the front squat with 60% for set one, followed by a rest of 1 min 30 sec. Do a set of pull-ups for 8 reps. Add weight to the pull ups if you can complete 8 reps easily with bodyweight. Rest 1:30 and do 72% for set two in the front squat. Rest 1:30 and repeat your pullups. Do this until you have completed all the sets. Total of 8 working sets each with a 1:30 rest between every set.
Complete warm up prior to lifting.
Monday-warm up Dumbbell snatch rest 3:00 min
A1: front squat pair 1:30 rest A2: pull-up + weight
Week 1 % reps 65 x5 65 x5 65 x5 65 x5 60 x8 72 x8
Week 2 % reps 70 x5 70 x5 70 x5 70 x5 60 x8 76 x8
72 72
76 76
x8 x8 x8 x8 x8 x8
x8 x8 x8 x8 x8 x8
Use the percentage charts in the manual to select your weights for each exercise. If there is no percentage in the % column then you must make the choice which weight to use. If you do not know your current 1 Rep Max in a given lift then select a weight that you can lift for five reps with perfect technique. Complete a set to failure and use the 1 Rep Max chart to estimate your proper weight.
Estimating 1 RM example: In our example you complete 200 lbs. for 6 reps in the squat. On the 1 RM chart 200 lbs. for 6 reps is equal to a 1RM of 235 lbs. If your lifting card indicates for your work set to be completed with 80% (of 235 lbs.) then you will use 235 x .80 = 188, rounded up to 190 lbs.
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Page 2
Max & Percentage Charts
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Speed Development Base Program Phase II CONTINUOUS WARM-UP DYNAMIC FLEX Exercise stride
Post Workout Flexibility
Reps 2x50 yds
slow tempo high knee walk & grab heel up & grab lunge walk backwards lunge walk backwards rdl walk squat shuffle (each way) fast tempo high knee run backwards run high knee carioca (each way) heel-ups
ALTERNATE CHOICE x 20 yds x 20 yds x 20 yds x 20 yds x 20 yds x 10 yds
band static stretch band iso-activation
x 20 yds x 20 yds x 20 yds x 20 yds
Week 4
Week 6 Drill
Monday power skips ground starts resistive run (hill sprint/stadium steps/ sled/parachute/harness) flying 30's
Thursday power skips hops for distance 1 leg starts (each leg) cone accelerations
3x20 yds 4x3 4x10 yds x4
Nebraska Football
Page 15
Nebraska Football Conditioning Phase II CONTINUOUS WARM-UP DYNAMIC FLEX Reps 2 x 50 yds
Exercise stride slow tempo lunge elbow tuck ham spiderman fwd rdl walk walk foot to hip cross behind atlas fast tempo leg swing skip high knee run shuffle to sprint jingle jangle
Week 4 Drill
Tuesday
warm up pro agility triangle square jingle jangle tempo run
Post Workout Flexibility ALTERNATE CHOICE
x 20 x 20 x 20 x 20 x 20 x 20
band static stretch band iso-activation dynamic stretch
x 20 x 20 x 10-10 yds each way 5-10 yds x 2
*E = each way (2E = two times each way) Reps Line time Semi time Skill time 1E 1E 1E 1 4
Rest 30 30 30 45 continuous
Week 5 Drill
Tuesday
warm up pro agility triangle square jingle jangle tempo run
Reps
Line time Semi time Skill time
1E 1E 1E 2 5
Rest 30 30 30 45 continuous
Week 6 Drill
Tuesday
warm up pro agility triangle square jingle jangle tempo run
Reps 2E 2E 2E 3 6
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Line time Semi time Skill time
Rest 30 30 30 45 continuous
Nebraska Football
Page 17
Page 16
Nebraska Football Conditioning Phase II CONTINUOUS WARM-UP DYNAMIC FLEX Post Workout Flexibility
Reps 2 x 50 yds
Exercise stride slow tempo lunge elbow tuck ham spiderman fwd rdl walk walk foot to hip cross behind atlas fast tempo leg swing skip high knee run shuffle to sprint jingle jangle
ALTERNATE CHOICE x 20 x 20 x 20 x 20 x 20 x 20
band static stretch band iso-activation dynamic stretch
x 20 x 20 x 10-10 yds each way 5-10 yds x 2
Week 7 Drill
Tuesday
Friday
Reps
Line time
Semi time
Skill time
Rest
warm up pro agility triangle square jingle jangle tempo run
2E 2E 2E 4 6
continuous
warm up pro agility sprint square 55's
4E 4E 2 12
30 30 45 35
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30 30 30 45
9
8
7
Nebraska Football
Page 17
Phase III
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Nebraska Football
Page 19
Page 18
Lifting - Phase III *complete warm up sets prior to each exercise/pair A's and B's Week 8 - OFF Week 9 Week 10 Week 11 Monday - warm up Hang clean rest 3:00 min
Speed Development Base Program Phase III CONTINUOUS WARM-UP DYNAMIC FLEX Reps 2x50 yds
Exercise stride slow tempo high knee walk & grab heel up & grab lunge walk backwards lunge walk backwards rdl walk squat shuffle (each way) fast tempo high knee run backwards run high knee carioca (each way) heel-ups
x 20 yds x 20 yds x 20 yds x 20 yds x 20 yds x 10 yds x 20 yds x 20 yds x 20 yds x 20 yds
Thursday power skips hops for distance 1 leg starts (each leg) cone accelerations
OFF
Week 10 Drill
Monday power skips ground starts resistive run (hill sprint/stadium steps/ sled/parachute/harness) flying 30's
Thursday power skips hops for distance 1 leg starts (each leg) cone accelerations
Sets/Reps 3x20 yds 5x10 yds 3x20
Post Workout Flexibility ALTERNATE CHOICE band static stretch
x5 2x20 yds 5x3 5x10 yds x5
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band iso-activation
Nebraska Football
Page 21
Page 20
Nebraska Football Conditioning Phase III CONTINUOUS WARM-UP DYNAMIC FLEX Exercise stride slow tempo lunge elbow tuck ham spiderman fwd rdl walk walk foot to hip cross behind atlas fast tempo leg swing skip high knee run shuffle to sprint jingle jangle
Post Workout Flexibility
Reps 2 x 50 yds
ALTERNATE CHOICE band static stretch
x 20 x 20 x 20 x 20 x 20 x 20
band iso-activation dynamic stretch
x 20 x 20 x 10-10 yds each way 5-10 yds x 2
Week 8 - OFF
Week 9
*E = each way (2E = two times each way) Drill
Tuesday
Friday
Reps
warm up pro agility triangle square jingle jangle 60 yd Shuttle
3E 3E 3E 5 5
warm up pro agility sprint wheel drill 55's
4E 4E 2 15
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Line time
14
9
Semi time
13
8
Skill time
Rest
12
30 30 30 45 45
7
30 30 15 35
Nebraska Football
Page 21
Nebraska Football Conditioning Phase III CONTINUOUS WARM-UP DYNAMIC FLEX Exercise stride slow tempo lunge elbow tuck ham spiderman fwd rdl walk walk foot to hip cross behind atlas fast tempo leg swing skip high knee run shuffle to sprint jingle jangle
Post Workout Flexibility
Reps 2 x 50 yds
ALTERNATE CHOICE band static stretch
x 20 x 20 x 20 x 20 x 20 x 20
band iso-activation dynamic stretch
x 20 x 20 x 10-10 yds each way 5-10 yds x 2
Week 10 Drill
Tuesday
Friday
Reps
Line time
Semi time
Skill time
Rest
12
30 30 30 45 45
warm up pro agility triangle square jingle jangle 60 yd Shuttle
3E 3E 3E 6 6
warm up pro agility sprint square 55's
3E 2E 3E 18
9
8
7
30 30 30 35
Reps
Line time
Semi time
Skill time
Rest
12
30 30 45 45 45
7
30 30 30 35
14
13
Week 11 Drill
Tuesday
Friday
warm up pro agility triangle wheel drill jingle jangle 60 yd Shuttle
4E 4E 2 8 8
warm up pro agility sprint square 55's
3E 2E 3E 20
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14
9
13
8
Nebraska Football
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Page 22
Agility & Speed Drills
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Page 23
AGILITY—CHANGE OF DIRECTION DRILLS Triangle Agility—cones 5 yards apart
Pro Agility—cones 5 yards
Start
sprint
Finish
sprint
sprint
backpedal
Start
*mix in shuffle
Finish
Agility Square—cones 5 yards apart
Sprint Agility—cones 5 yards apart
shuffle
backpedal
sprint
sprint Start shuffle
Finish
Start
Jingle Jangle—cones 5 yards apart 5 yards Start
10 yards
Finish *mix up shuffle/sprint/backpedal; be position specific 60 yd. Shuttle—cones 15 yards apart Start
Finish Tempo Run—conditioning run
stride—100 walk–50
jog—50 stride—100 Start
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Nebraska Football
Page 25
Page 24
CONE ACCELERATIONS
DECELERATE AND FULL RECOVERY at cone accelerate to 100% sprint at cone accelerate
50
to 90% sprint at cone accelerate
40
to 80% sprint at cone accelerate to 70% sprint at cone accelerate to 60% sprint at cone accelerate to 50% sprint
30 20 10 G
FULL RECOVERY
* Start in a three point stance. * Take off gradually, building to about half speed at the 10-yard line. * At each cone try to make a definite shift in your sprinting speed. Try to increase by 10%. * When you reach the last cone you should be at maximum speed, continuing for 10 yards.
* The goal is to work on speed, so be sure to take full recovery between reps. * Always remember to use good running form, especially when changing speeds from cone to cone.
Drill set-up: Find a lined field if possible. If this is not possible, then pace off the correct distance using cones or other yard markers.
Confidential Property of the University of Nebraska
Nebraska Football
Page 25
FLYING 30'S
FULL RECOVERY
40
gradual deceleration 15 yards
45
max form sprint 30 yards 15 build speed for 15 yards
G
FULL RECOVERY * Start in a three point stance. * Take off gradually building to just under maximum sprint at the 15-yard mark. * At the 15-yard mark sprint to max speed for 30 yards with good form. * At the 45-yard mark start to decelerate gradually. Do not stop suddenly.
* The goal is to work on speed, so be sure to take full recovery between reps. * Always remember to use good running form, especially when changing speeds from cone to cone.
Drill set-up: Find a lined field if possible. If this is not possible, then pace off the correct distance using cones or other yard markers.
Confidential Property of the University of Nebraska
