1. Key Stretches for Warming Up

  2. Quarterback Weight Lifting

  3. WR, Corner, or Saftey Weight Lifting

  4. RB or TE Weight Lifting

  5. Linebacker and Lineman Weight Lifting

  6. Speed and Agility

Football Programs

Key Stretches for Warming Up

Posterior shoulder stretch:
Grab one arm and pull across
your chest, 3 sets for 10
seconds on both arms

Hip flexor stretch: Have one
leg kneeling and lean
forward to stretch the groin.
2 sets of 5 each side

Side lying thoracic rotation: Lay down like your sitting on a chair facing one
end, then slowly rotate your chest moving one hand to the other side, keep legs
still, 2 sets of 5 each side

Wall Y Slide: Lean against a wall with your arms in a 90 degree angle parallel to
you. Slowly go from position A to B to C, back to A holding for a second at each
one, 2 sets of 5

Pectoral Stretch: Lean against
a door/fence place your arm
against in 90 degree angle.
Lean forward and feel the
stretch. 2 sets of 10 seconds

Deadbug: Lay down with one leg bent up and opposite
arm up. Alternate opposite hand and
leg going up for core stretch. Keep
lower back pushing against ground.
2 sets of 5 each side

Quarterback Weight Training

  1. IYT (full range of motion for functional strength and mobility)

  2. Barbell rows

  3. Single arm incline DB press

  4. Push up plank

  5. Side plank hip dips

  6. Controlled russian twists

  7. V ups

Day 1/4 - Back, Core, Chest

  1. Single Leg MB Slams E

  2. MB rotational throws (generate
    rotational explosiveness and power)

  3. Internal to external shoulder exercise
    (shoulder stability - less injury)

  4. Military Press: DB Barbell (light weight -
    15 reps)

  5. Side external rotator cuff

  6. Shoulder raises front and side (front side
    mobility)

  7. Overhead shoulder pulls

Day 2/5 - Shoulder and Explosiveness

  1. Barbell back squat (get your form correct: dont
    let your knees cave in and get your butt to your
    knees or below depth)

  2. Single leg squat (develop speed transferring
    power)

  3. DB explosive step ups

  4. Kettlebell RDL

  5. Cossack Squats

  6. Box Jumps

Day 3/6 - Legs

WR, Corner, Saftey Weight Training

  1. Single arm DB bench

  2. Single arm DB row

  3. Slow Barbell Bench

  4. IYT

  5. Tricept pushdown

  6. Shoulder press

  7. Shoulder raises

Day 1 - Upper Body

  1. Single leg stair jumps

  2. Double leg bounds

  3. Power cleans

  4. Sprints

  5. MB slams

  6. Falling step

Day 2 - Acceleration

  1. Tempo Front squats

  2. Single leg squats

  3. DB lunges

  4. Foot elevated step ups

  5. ¼ barbell squat jumps

  6. Incline Goblet Squat

Day 3 - Legs

  1. Kettlebell curls

  2. Heavy farmers carry

  3. Plate flips

  4. Forearm roller

  5. Plate rows

  6. Hammer Curls

Day 4 - Grip Strength

Day 5 - Explosiveness

  1. Hang Cleans

  2. Band rotation pulls

  3. Sled pushes (heavy)

  4. Side MB throw

  5. Lateral and two feet Stair Jumps

  6. Hurdle Hop series

  7. Plate Pushes

RB and TE Weight Training

  1. heavy angled DB bench

  2. heavy barbell bench

  3. Pullups

  4. Single leg single arm row

  5. Single arm push press

  6. IYT

  7. Tricep pushdown

  8. Incline DB row

Day 1 - Upper Body

  1. Band rotation pulls

  2. Sled pushes (heavy)

  3. Side MB throw

  4. 15 quick hang cleans

  5. Banded Rotational punches

  6. Pause Mid butt snatch (start in a
    low position - teach explosivness)
    (tension-faster)

Day 2 - Explosiveness

  1. Kettlebell curls

  2. Heavy farmers carry

  3. Plate flips

  4. Forearm roller

  5. Plate rows

  6. Hammer Curls

Day 3 - Grip Strength

Day 4/6 - Legs

  1. Tempo Front squats

  2. Single leg squats

  3. DB lunges

  4. Foot elevated step ups

  5. ¼ barbell squat jumps

  6. Incline Goblet Squat

  1. Single leg stair jumps

  2. Double leg bounds

  3. Power cleans

  4. Sprints

  5. MB slams

  6. Falling step

Day 5 - Acceleration

Linebacker or Lineman Weight Training

  1. heavy angled DB bench

  2. heavy barbell bench

  3. Pullups

  4. Single leg single arm row

  5. Single arm push press

  6. IYT

  7. Tricep pushdown

  8. Incline DB row

Day 1/4 - Upper Body

  1. Band rotation pulls

  2. Sled pushes (heavy)

  3. Side MB throw

  4. 15 quick hang cleans

  5. Banded Rotational punches

  6. Pause Mid butt snatch (start in
    a low position - teach
    explosiveness) (tension-faster)

Day 2/5 - Explosiveness

  1. Single leg squat

  2. Cossack DB squat

  3. Pause Barbell Back squat

  4. Side to Side Jumps

  5. DB explosive step ups

  6. Jump lunges

Day 3/6 - Lower Body

Speed and Agility

Side to Side Jumps:

Single leg side to side jumps, both legs, 3 sets of 5

180 Hurdle Hops:

180 jumps over hurdles or anything you can use, 3 sets of 5

Lateral Stair Jumps:

Jumps up the stairs, both sides, 3 sets of 5

Quick Feet to 5 yards:

Move feet as quick and short steps as possible, 3 sets

Lateral jump to Single leg Hop: Single leg jump horizontally and then immediately jump forward, each leg, 3 sets of 5

Sprint: Sprint forward 60ft, work on staying low to ground, 3 sets