This multifaceted athletic program provides the necessary essentials for all athletes to improve their overall physical performance. This specific program specializes in improving all athletes' general awareness, speed, acceleration, agility, footwork, strength/power, hand-eye coordination, locomotion, hypertrophy, and implementing a recovery regiment that prepares you for the next training load after every workout. This recovery regimen reduces the likelihood of a potential injury and helps the muscles recover and rebuild after each workout.
Prep
A
Lift Warmup
Quadruped Hip CARs 1x3 Spiderman Lunge with Rotation 1x3 Inchworm 1x5 Lateral Bear Crawls 1x4
B1
Barbell Box Step Up + Knee Drive
4 x 3
B2
HK Anti-Rotation Hold - Band
4 x 15
B3
BB Inverted Row
4 x 8
B4
Banded Rotations
4 x 8
C1
DB Cossack Squat
4 x 4
C2
Alt. Floor Press - Dumbbell
4 x 10
C3
Banded Suitcase Carry
4 x 10
C4
90 Degree Box Jumps
4 x 2
D1
Elevated Calf Raise
3 x 12
D2
DB Shrug
3 x 10
Recovery
E
Recovery 101
Rollover to V-sit x 10 90/90 hip rotations x 10 knee rocking x 10 wrist series x 10 Seal Stretch x 20 sec
Prep
A
Speed/Agility Warmup
Lunge Series 1x3 each lunge Sumo Series 1x5 Static Stretch Series 1x12sec holds High Knee Series 1x5yrds Ankle Mobility Series Crossover Runs 1x2 each side Crossunder Runs 1x2 each side
B1
Broad Jump
2 x 2
B2
Skier Jumps Moving Forward
2 x 10
C
Backpedal Turn & Run
2 x 2
D
Backpedal Break & Sprint
2 x 2
E
Shuffle Shuffle Sprint
2 x 2
F
HK Lateral Sprints
2 x 2
G
Cone Roundabouts + Sprint
3 x 2
H
Modified Pro Agility Drill
2 x 2
Recovery
I
Recovery 101
Rollover to V-sit x 10 90/90 hip rotations x 10 knee rocking x 10 wrist series x 10 Seal Stretch x 20 sec
Prep
A
Lift Warmup
Quadruped Hip CARs 1x3 Spiderman Lunge with Rotation 1x3 Inchworm 1x5 Lateral Bear Crawl 1x4
B1
Front Foot Elevated Split Squat
4 x 5
B2
DB Power Clean
4 x 4
B3
HK SA DB Press
4 x 5
B4
Hanging Knee Circles
4 x 6
C1
SL DB Hip Thrust
4 x 3
C2
Max Effort Vertical Jump
4 x 2
C3
4-Way Plank
4 x 0:20
C4
Zottman Curls - Dumbbells
4 x 5
D1
Rear Delt Raise
3 x 5
D2
Barbell Rollouts
2 x 10
Recovery
E
Recovery 101
Rollover to V-sit x 10 90/90 hip rotations x 10 knee rocking x 10 wrist series x 10 Seal Stretch x 20 sec
Prep
A
Speed/Agility Warmup
Lunge Series 1x3 each lunge Sumo Series 1x5 Static Stretch Series 1x12sec holds High Knee Series 1x5yrds Ankle Mobility Series Crossover Runs 1x2 each side Crossunder Runs 1x2 each side
B1
Broad Jump
2 x 2
B2
Skier Jumps Moving Forward
2 x 10
C
Backpedal Turn & Run
2 x 2
D
Backpedal Break & Sprint
2 x 2
E
Shuffle Shuffle Sprint
2 x 2
F
HK Lateral Sprints
2 x 2
G
Cone Roundabouts + Sprint
3 x 2
H
Modified Pro Agility Drill
2 x 2
Recovery
I
Recovery 101
90/90 hip rotations x 10 knee rocking x 10 wrist series x 10 Rollover to V-sit x 10
Jarrett Banks Director of Football Training and Assistant Strength and Conditioning Coach. Jarrett took the JUCO route after high school and then finished the remainder of his collegiate football career at Fairmont State University, where he also received his bachelor’s degree in Exercise Science in 2019. Jarrett has coached all athletes from the elementary level up to the professional level.
This multifaceted athletic program provides the necessary essentials for all athletes to improve their overall physical performance.
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