Introduction. Weeks 1-4
Objective: Increase strength, speed, and power.
Monday: lower body effort; begin with 10-15 minutes warm-up with dynamic movement.
Exercises
- Lateral leg swings: 3 sets, 12 reps, 30 seconds rest period.
- Front leg swings: 3 sets, 12 reps, 30 seconds rest period. Both exercises should be done with natural flexibility.
- Walking knee hugs: 3 sets, 5 yards down and back, 30 sec rest period, should be slow and controlled.
- High knees: 3 sets, 5 yards down and back, 30 sec rest, set 1 done with walking speed, set 2 – jogging speed, set 3 – running speed.
- Butt kicks: 3 sets, 5 yards down and back, 30 sec rest, set 1 done with walking speed, set 2 – jogging speed, set 3 – running speed.
- Vertical jump: box jump, 4 sets, 2-3 jumps per set, 30 sec rest.
Tuesday: upper body effort
Exercises:
- Bench press: test 1 record mark, then 80 percent; 2 sets of 5 reps.
- Neutral grip dumbbell (DB) floor press: 3 sets, 12 reps, 30 sec rest.
- Back:
- DB rows: 3 sets, 10 reps, 30 sec rest.
- Cable face pulls: 3 sets, 12 reps, 30 sec rest.
Arms
- Hammer Curls: 3 sets, 15 reps, 30 sec rest.
- Band pull-aparts: 3 sets, 15 reps, 30 sec rest.
Shoulders
- Front plate raises: 3 sets, 15 reps, 30 sec rest.
- Cable tricep push-downs, 3 sets, 12 reps, 30 sec rest.
Wednesday: recovery. Yoga and massage.
Thursday: multi-directional training
Exercises: 1. Dynamic warm-up, 10 min.
Pro Agility Shuttle
- Side running technique: 3 sets, each direction 5 yards, 1 min. rest.
- First five yards: half speed, 3 sets; full speed, 3 sets (each direction), 1 min. rest.
- Full 20-yard shuttle: a) half speed, 1 set, each direction. The main focus should be on technique, not speed; b) first 5 yards full speed, the rest – half speed, 2 sets, 1 min. rest.
3-cone shuttle drill test: speed, flexibility, body control, and agility (Wood).
- During the pre-test time, measure and mark out the course, placing the cones 5 yards apart, in the form of an “L” corner (Wood).
- First 3 sets – half-speed, start from left-hand stance;
- The next 2 sets – full-speed at the beginning, half-speed the last turns;
- The last set – full-speed.
Friday: upper body strength and football drills.
225 bench press test:
- Bench press: 5 sets, 5 reps, 1 min. rest;
- DB bench press: 3 sets, 10 reps, 1 min. rest;
- Skullcrushers: 3 sets, 10 reps, 1 min. rest;
- Push press: 3 sets, 6 reps.
- Incline bench: 3 sets, 10 reps.
- Banded lat pull down: 3 sets, 20 sec. each;
- At the end of these sets, perform football drills, such as cone exercises, circle of cones, cut-backs, and other exercises, depending on the Combine.
Saturday: recovery and rest. Massage and yoga can be done.
Sunday: Speed and agility
Exercises
- Dynamic warm up, 10-15 min.
- 10-yard sprints, 10 sets, 1 min. rest.
- 40-yard dash, 2 sets, 1 min. rest.
Increase the number of sets by one every next week.
Weeks 5-6
Monday: Lower body, agility, and positional drills
Exercises: Warming up 5-10 min.
- Vertical jump: box jump, 3 jumps per set, 8-10 sets, 30 sec rest.
- Bulgarian split squat: 2 sets, 8 reps, 30 sec rest.
- 45-degree back extension: 3 sets, 10 reps, 30 sec rest.
- Dot drills: 30 sec warm-up, then do one-foot hopping, 3 sets, 10 reps (each foot), 30 sec rest.
- Perform some positional drills for 15 minutes.
Tuesday: upper body strength
Exercises: warming up 5-10 min.
- DB floor press: 5 sets, 8 reps, 30 sec. rest;
- 225 bench press: 10 reps, 25 push-ups, 4 min. rest;
- Invented Rows: 4 sets, 15 reps, 1 min. rest;
- Tricep extensions: 4 sets, 8 reps, 1 min. rest;
- Barbell curls: 3 sets, 10 reps, 2 min. rest.
Wednesday: Rest. Yoga and massage.
Thursday: drill practice
Exercises: combine-specific and position-specific drills. Duration: 60-75 min.
- Pro-agility (5-10-5) drill: 2 reps, 20 sec. rest, 4-5 minutes;
- L-drill: 2 reps, 20 sec. rest, 4-5 minutes;
- Kante drill: 1 rep, 20 sec. rest, 4-5 minutes;
- Marcelo drill: 1 rep, 30 sec. break.
Repeat all drills as many times as needed.
Friday: Linear speed
Exercises: Warming up 10-15 min.
- Supermans: 2 sets, 4 reps, 30 sec. rest;
- 10-yard starts: 10 sets;
- Weighted arm swings, 3 sets, 30 sec. each;
- Glute-ham raises: 4 sets, 6 reps, 30 sec. rest;
- Broad jump: 4 sets, 3 reps, 30 sec. rest.
Saturday: Max-effort lower body.
Exercises: warming up 10-15 min.,
- 12-inch box squats: 5 sets, 5 reps, 30 sec. rest;
- Barbell step-ups: 4 sets, 8 reps, 30 sec. rest, repeat for each leg;
- Lateral lunges: 3 sets, 10 reps, repeat for each direction;
- Back extensions: 4 sets, 10 reps, combine with single-leg hamstring curls, 8 reps.
- Pallof press: 2-3 sets for warming up, 10-20 reps with a moderate load.
Sunday: Rest. Yoga and massage.
This set of exercises aims to develop upper and lower body strengths, agility, speed, power, and drill practice. An athlete will perform different activities every day to ensure that each part of their body is set in motion.
Work Cited
Wood, Robert. “3-Cone Shuttle Drill Test.” Topend Sports, n.d., Web.