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Meadowcreek Mustangs Football

Meadowcreek Mustangs Football. “THE INVESTMENT NEVER STOPS”. Spring Break Workout. Push-Ups BODY SQUATS Pull Ups Squat Jumps Lunge Jumps Walking Lunges Crazy 8 Push-Ups/Sit Ups Agility Workouts- Cone Drills 300 Yard Shuttle.

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Meadowcreek Mustangs Football

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  1. Meadowcreek Mustangs Football “THE INVESTMENT NEVER STOPS” Spring Break Workout

  2. Push-Ups BODY SQUATS Pull Ups Squat Jumps Lunge Jumps Walking Lunges Crazy 8 Push-Ups/Sit Ups Agility Workouts- Cone Drills 300 Yard Shuttle The Process to our 2013 Goal is in progression. We will maximize the next 4 Days to prepare our body to attack to performance development plan we will follow through upon our return on Monday. Research each exercise if you don’t know the proper technique.. Coach Grimmage Meadowcreek Mustangs Football SPRING BREAK WORKOUT

  3. Push-Ups BODY SQUATS Pull Ups Squat Jumps Lunge Jumps Walking Lunges Crazy 8 Push-Ups/Sit Ups Agility Workouts- Cone Drills 300 Yard Shuttle Push Ups 100 Regular 100 Diamond 100 Decline 4 x 25 Plyo-Push-Ups Squat Jumps 4 x 20 Walking Lunges 200yrds Body Squats 4 x 40 Crazy 8 Push Ups Sit Up Quick Combo Meadowcreek Mustangs Football SPRING BREAK WORKOUT

  4. Meadowcreek Mustangs Football SPRING BREAK WORKOUT • Stance and Starts • Lung Walk • Stang Skip- “A’s” • Stang Skip -“B’s” • Butt Kicks • Quick Carioca • Regular Carioca • High Knees • After form running start our agility workout with 3 stations. Each station will be 4minutes in duration with a 1 minute exchange during rotation from one station to the other. • At the end of each station say “PRIDE!!!” • Student Athletes , hustle to set up one station to the other (move faster than fast). ___ ______ ______ ______ • “THE INVESTMENT NEVER STOPS”

  5. Form Running Format Stances - The first item will be the concentration on a good stance, stances will be done using an actual football related stance by position played. Each player will come out of their position stance and explode off for at least 10yrds. a. Student Athletes that plays Football will be required to be in a 3 point stance, all down hands will be from finger tips. b. Feet shoulder with apart. c. Feet will be with toes pointed slightly inward, with heels pointed outward (this creates a flat back). d. Eyes will be focused straight ahead, with the back heels of the feet only slightly off the floor. e. Heels no more than a 1/2 inch off the floor. Lung Walks -Back knee down front leg forward - Show your numbers - Shoulders Opposite the punch ( Down and Back 15yrds) Stang’s Skips- "A's" (walk for form) – Chin through the hips arm action, don't beat the drum - Knees above the waist - toes to the sky - eyes on the prize - Show your numbers ( Down and Back 10yrds) High Knees (with speed) Hammer & Nail, don't beat the drum - Knees above the waist - toes to the sky - eyes on the prize - Show your numbers ( Down and Back 10yrds) Stang’s Skips- "B's" - Chin through the hips arm action, don't beat the drum - Knees above the waist - toes to the sky - eyes on the prize - Show your numbers - Paw the ground ( Down and Back 10yrds) Butt Kick's - Chin through the hips arm action, don't beat the drum - Kick your self in the butt -eyes on the prize - Show your numbers ( Down and Back 10yrds) Quick Step Carioca - Feet fire. ( Down and Back 10yrds) Regular Carioca - Slow stretching action 10 to 15 yards Right and Left Single Leg Power Skips - Stress Height and Arm Action Broad Jumps - Land and explode off of both feet (good power position)

  6. Cone & Change Of Direction Drills

  7. Cone & Change Of Direction Drills

  8. Cone & Change Of Direction Drills

  9. 300 Yard Shuttle Set the 300 yard shuttle as shown in the following diagram. Mark off 25 yards. Athletes sprint the 25 yard course up and back to the starting line for six round trips. (12 x 25 yards = 300 yards) After completing 1 trail run you will rest for exactly 5 minutes. Start the second trail run at this time. The time should be less than 2 seconds from the first. Using the following times as a guide line: Defensive Backs / Running Backs / Wide Receivers = 55 Seconds Tight Ends / Linebackers = 58 Seconds Offensive Line / Defensive Line = 63 Seconds 25 25 300 Yard ShuttleRun 20 20 12 - 25 Yd. Runs 15 15 10 10 5 5 5 Minute Rest Start Start Between Runs Finish Finish

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