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STRETCH ROUTINE

STRETCH ROUTINE

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STRETCH ROUTINE

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  1. STRETCH ROUTINE Every 5th player breaks off every 5 yards. The first 5 to the 20 the second 5 break off at the 15 and so on till the last group is on the goal line. All groups face the opposite goal except the Captains face the team.. Starting Coach lines them up and counts off players and calls out “break” as he touches every 5th helmet. The “break” player tapped then knows he is the break off man. X Coach Players line up 20 C C C C 15 P P P P 10 P P P P X Coach One coach to help them break properly until they learn to stop and break out properly. 5 P P P P G P P P P This is a slow jog around the sideline. All players line up at the 20 yard line and jog around the field to the opposite sideline then break off in groups of 5 till the last group is on the goal line Once all players are familiar with the routine the starting coach can pick 5 to lead that are different each time. The stretching sequence that will last 10 minutes once learned. For game time faces will be painted during stretch.

  2. AGILITIES ROUTINE Run out each agility rep to the coach on that coaches whistle, turn to face goal and wait to rep back to the goal line while maintaining a line. Once agilities are finished all players are in the end zone and the head coach can now gather them up quickly for team announcements, team building speeches and such. Once stretching is complete, all players collapse forward to the man on the goal line, turn and face the opposite goal. 20 X Coach 15 10 5 CPPPP CPPPP CPPPP CPPPP Goal Line After all players have collapsed into agility lines coach calls out “READY POSITIONS”…all players in front respond “hit” from the break down position together….keep asking until they respond together in formation. Agilities to include butt kicks, knee highs, karakoe, slide steps, lunges and sprints to finish. One rep each down and then back again after all lines have finished.

  3. STATION 1- NFL DRILL Football on the ground 5 yards beyond finish line. Each player must scoop the football to end his rep. Coach stops the clock at the finish line and not after the scoop. The football is a target for them to get too and not part of their time. Finish time at Cone X Coach Horizontal half dummy Slide step leg Players Line C C Start Water Station Pump arms hard and straight while not crossing onto the chest area, stay on the balls of the feet, do don’t drag heels and keep feet under the body area so steps are quick. Cones set 8 yards apart. Sprint leg Back peddle leg Sprint hard to finish arms pumping straight, on balls of feet with forward lean keeping foot under the body. Roll of Barbed Wire Arms wide back straight going foot to foot driving off the right and digging with the left, facing the coach. Stress minimum upper body movement and staying low. Player must hop step over the barbed wire without stopping. X Coach C C Slide step leg NFL Drill- Coach first demonstrates the drill. Start a player one at a time. At the start position coach calls out “ ready position?”….player respond “ hit” from the breakdown stance….then starts on your “hit”. Each cone is 8 yards apart. One player at a time with that player resetting the football once finished. Look for good form and quickness. Demonstrate good form prior to the drill to the group. Encourage quickness. Each leg is continuous, no stopping. Once a player passes the cone he changes up immediately into the next leg. After the sprint leg he is finished and goes back to the end of the line. Run each player all the way through all four legs one at a time. Troubleshoot mechanics as they go. Stress form. Allow water as needed. Time – 10 minutes per group

  4. STATION 2- SHUTTLE DRILL / 20 YARD DASH Cones set 3 yards apart. Finish time at Cone on third leg. Players Line Finish leg C First leg C Start C Second leg X Coach Water Station Football on the ground 2 yards beyond finish line. Each player must scoop the football to end his rep. Coach stops the clock at the finish line and not after the scoop. The football is a target for them to get too and not part of their time. Coach first demonstrates the drill. Start a player one at a time. At the start position coach calls out “ ready position?”….player respond “ hit” from the breakdown stance….then starts on your “hit”. Each cone is 3 yards apart. One player at a time though the drill with that player resetting the football once finished. Each leg is a shuttle with the player facing the coach feet never crossing over. Look for good form and quickness. Arms wide. Encourage quickness. Each leg is continuous, no stopping. Once a player gets to a cone he touches the grass and gets immediately into the next leg. After the Shuttle he is finished and goes back to the end of the line for the next rep. Troubleshoot mechanics as they go. Allow water as needed. Football on the ground 10 yards beyond finish line. Each player must scoop the football to end his rep. Coach stops the clock at the finish line and not after the scoop. The football is a target for them to get too and not part of their time. Players Line X Coach C C Start Cones set 20 yards apart. Finish time at Cone Each player gets two runs. Stress a good running form with no false steps at the start. They must start in an even heeled running backs / linebackers stance. The reason for the stance is no one position will ever start from a sprinters stance. The reason for 20 Yards is that it equals half the width of the football field. No one position will ever run in a straight line more then half the width of the football field. Time - 10 minutes per group

  5. STATION 3 - CONCENTRATION DRILL Hoop Players Line Start X Coach Ladder C C Cones set in a zig zag pattern 5 yards apart. C C Football on the ground 5 yards beyond finish line. Each player must scoop the football to end his rep. Coach stops the clock at the finish line and not after the scoop. The football is a target for them to get too and not part of their time. Concentration Drill. Coach first demonstrates the drill. The player starts in his 2 point even heels stance facing toward the Ladder. Once ready coach calls out “ ready positions?”…player responds “hit” from the breakdown stance….then starts on your “hit”. Players wheels tight around the hoop back to where he started from….into and down the Ladder….then around the cones in a zig zag pattern and then scoops the football. Stress form and running under control. One player at a time though the drill with that player resetting the football once finished. Allow water as needed. Time - 10 minutes per group

  6. STATION 4 - AGILITY DRILL 4 full round dummies set 1 yard apart Finish time at Cone Players Line Start C C Football on the ground 3 yards beyond finish line. Each player must scoop the football to end his rep. Coach stops the clock at the finish line and not after the scoop. The football is a target for them to get too and not part of their time. X Coach Finish time at Cone Players Line Start C C X Coach Agility Drill. Coach first demonstrates the first leg of drill. The player starts in his 2 point even heels stance facing toward the dummies. Once ready coach calls out “ ready positions?”…player responds “hit” from the breakdown stance….then starts on your “hit”. Player hurdles the dummies fast. Stress no false steps. Stress form and running under control. One player at a time though the drill with that player resetting the football once finished. Coach first demonstrates the second leg of drill using the same dummy setup. The player starts in his 2 point even heels stance facing toward the dummies. Once ready coach calls out “ ready positions?”…player responds “hit” from the breakdown stance….then starts on your “hit”. Player shuffles around each dummy as tight as possible getting low and touching each dummy as he changes direction. Stress no false steps or crossover steps. Stress form and running under control keeping shoulders square tot eh finish line. One player at a time though the drill with that player resetting the football once finished. Allow water as needed. Time - 10 minutes per group.

  7. STATION 5- RUNNING DRILL Two full round tackling dummies leaning on each other set one yard outside of the cone and 2 yards deep. Water Station X Coach Start C C Players Line Cones set 8 yards apart and staggered 1 yard apart. Running Drill- Coach first demonstrates the drill. Player starts in a two point even heels backs stance facing the the Coach. At the start position coach calls out “ ready position?”….player responds “ hit” from the stance….then starts on your “hit”. Player then runs hard around the cone and blasts through the dummies. Stress speed speed speed all the way through. Coach then resets the dummies for the next rep. After everyone has gone once then the Coach can time the rep. Clock stops once the player blasts the dummies. Allow water as needed. Time - 15 minutes per group

  8. STATION 6- PASSING DRILL Cones set 5 yards apart. First one at 5 yards, next one at 8, next on at 10, last one at 12. C P C X Coach P X Coach Start P P C Players Line Target P C Water Station Players line up facing target with one football each. With no instruction, all players throw at the target retrieving their own footballs in rapid succession. Target is 8 yards from the players. Coach is looking for natural abilities. Passing Drill- Line up all players in a straight line facing the target spaced one yard apart. Coach demonstrates the mechanics of holding the football then lets them throw at the target naturally. Players now will thro 4 footballs one at a time at a cone. Once ready the coach calls out “ready positions?”…player responds “hit” from the QB stance ….then starts on your “hit”. Player throw at the short target….picks up the next football and throws at the next target and so on. This is not a race. Do not stress mechanics. Natural ability with accuracy is what you are looking for. Coach is counting targets hit. If the football hits within 2 yards of the cone then it’s a hit. Player then gathers up the the footballs after he has thrown all four for the next player. This is a non timed drill. Allow water as needed. Time - 20 minutes per group

  9. STATION 7 – BOARD DRILL 2 half round dummies end to end and at an angle Football on the ground 3 yards beyond Coach 2. The player scoops the football at the end of his rep. X Coach 2 Finish X Coach 2 Finish X Coach 1 X Coach 1 Start Start Players Line Players Line Board Drill. Coaches first demonstrates the drill. The player starts in his 2 point even heels stance facing forward and towards Coach 2. Once ready Coach 1calls out “ ready positions?”…player responds “hit” from the stance….then starts on your “hit”. Player steps with his lead foot and strattels the dummies with both feet driving Coach 1 who is applying pressure with a hand shield. Stress a good punch with the hands while staying low and then a good drive down the board with fast feet. Allow success down the board so they acclimate to balance and good footwork. A the end of the board Coach 1 releases the player away from Coach 2. Then the player attacks Coach 2 holding a hand shield with a good punch and drive. Coach 2 applies pressure and then releases the Player to scoop the football. One player at a time though the drill with that player resetting the football once finished. After each player has gone twice, quickly reset and go the opposite direction. This is a non timed drill. Look for natural aggression and strength without getting heavy into techniques. Fast reps. Allow water as needed. Time - 20 minutes per group.

  10. STATION 8- RUSHING / PURSUIT DRILL Player running the football must change the football to the outside arm at each cone. C C Water Station Players Line C C C Start X Coach Finish Once finished jog the football back to the coach go to the back of the rotation. Line up all players in a straight line facing the coach then bring 2 forward, one is the runner one is the chaser. Coach demonstrates the mechanics of changing the football from arm to arm and which arm is proper for which direction the player is running. Run all players through one at a time first with out a chaser troubleshooting then run all through as quickly as possible for max rep’s with a chaser. Once each player is ready to start coach calls out “ ready positions?”…player responds “hit” from the breakdown stance. Each of the cones are 6 yards apart staggered 3 yards apiece. Pair up like speed. Stress form and changeover without fumbling. Stress a good claw grip on the nose of the football. Stress to each runner to look to a the chaser and not the cone directly. He needs to see the cone without looking at it directly and make his cut off the chaser. Stress downfield vision and anticipating a cut. The chaser can chase any way he would like but cannot disrupt or touch the runner. This drill requires 2 footballs.

  11. STATION 9 - KICKING DRILL Finish P Punter with coach under hand snapping to him P K X Coach P K Start X Coach Place Kicker One player punts while one player place kicks. Demonstrate the mechanics prior to kicking. Be sure to long snap under hand to the punter and make sure the place kicker takes a 5 or 7 step run at the football. Have all other players field footballs and run them back to the coach. Rotate kickers and fielders after 3 or 4 reps punting and place kicking. This drill requires 2 footballs and a kicking tee.

  12. STATION 10- 4 CORNERS DRILL Players Line X Coach Sprint leg C C Finish Start Water Station Sprint leg Back peddle leg Back peddle leg X Coach C C Sprint leg Start a player one at a time. At the start position coach calls out “ ready position?”….players responds “ hit” from the breakdown stance….then start on your cue. Each cone is 5 yards apart. One player at a time though the drill. Always stress to stay on the toes and pump the arms. Look for good form and quickness. Demonstrate good form prior to the drill to the group. Encourage quickness. Each leg is continuous, no stopping. Once a player passes the cone he changes up immediately into the next leg. After the sprint leg he is finished and goes back to the end of the line for the next rep. Troubleshoot mechanics as they go as individuals Allow water as needed.