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Last updated
11-26-09 10:25 AM
Get Directions to Washburn Cardinals FootballWashburn Local Weather
Washburn Cardinals Football
pmoe@beu.midco.net
701-462-3221
Fax: 701-462-3561
713 7th Street
Washburn, North Dakota
58577

 
Washburn Cardinals Football: Road Work
Washburn Cardinals Football

Conditioning Test
Over the first three days of practice each player will be administered eight tests to determine their level of conditioning and preparedness to play the game of football.

Each test is assigned a point value. A composite score of 72 indicates an athlete that has prepared himself to begin football practice and will earn you 4 letter points.

Test 1: Bench Press (1 rep max)

Test 2: Squat Press (1 rep max)

Test 3: Dot Agility (Timed)

Test 4: 40 yard sprint (Timed)

Test 5: 10 yards starts (timed)

Test 6: 300 yards shuttle (timed)

Test 7: 12 minute run (timed)

Test 8: 20 yard agility (timed)

So You Want To Get Faster
Here are some tips for improving your speed.

1. Simply to get faster you must either increase you stride or increase the rate your legs turn over as you run.

2.. Mechanics, simply run more efficiently. Sprinting consists of three basic actions.

* Footstrike - The foot should strike directly under the sprinter's center of gravity. As the foot hits the ankle should be extended in order to create maximum force with the surface. This action allows the surface to contribute to the runners speed.

* Hip Rotation - As your foot leaves the ground the hip should rotate up to a point where it naturally begins to return to its original position on the ground.

* Elbow Drive - Your arms must thrust backward and upward at a 30 to 40 degree angle. Your arms should stay parallel to your rib cage.

3. Emphasize training in short bursts.

4. Train up & down a slight incline.

5. Hand Weight Drops:
   Use a pair of two or three pound hand weights. Sprint a distance of 30 - 50 yards. In the first half of the sprint holding the weights will force your upper body to work harder to keep up with your lower body. When you drop the weights half way through the sprint your upper body will kick into overdrive and your lower body must now speed up to maintain rythm.

Summer Conditioning Program
Our basic conditioning program is designed to get you ready for rigors of two a day practices in August. Ideally you should begin the program five weeks before the season.

It consists of three phases.

1 - An Aerobic Phase, Designed to build your stamina, burn body fat, and lower your heart rate.

2. The Anaerobic Phase - Prepares you for short intense bursts common in the game of football.

3. The Agility Phase - Improves your balance, your ability to change directions, and the quickness of your first step.

Be sure to stretch before starting a workout. Cool done & stretch after your workout.

Use program two days per week.

The Importance of Stretching
- It enhances athletic skills by allowing for easier, smoother movement.

- Relieves muscle soreness by promoting blood circulations.

- Prevents injuries by increasing your range of motion.

- Promotes recovery from exercise by reducing muscular tension.

- Contributes in developing body awareness as part of out total program.



Summer Conditioning - Week 1
Stretch

Aerobic: Run for 8 minutes.

Anaerobic:
1. 3 X 60 yard sprint
2. 4 X 40 yard sprint.
3. 5 X 20 yard sprint.

Agility:
1. 3 minutes of jumping rope.
2. 4 X 20 yard backpedal.
3. 5 X 30 yard carica

Summer Conditioning - Week 2
Stretch

Aerobic: Run for 9 minutes.

Anaerobic:
1. 4 X 60 yard sprint
2. 5 X 40 yard sprint.
3. 5 X 20 yard sprint.

Agility:
1. 3 minutes of jumping rope.
2. Dot Drill
3. 5 X 10 yard explosions.

Summer Conditioning - Week 3
Stretch

Aerobic: Run for 11 minutes.

Anaerobic:
1. 2 X 60 yard sprint
2. 8 X 40 yard sprint.
3. 6 X 20 yard sprint.

Agility:
1. 4 minutes of jumping rope.
2. 5 X 20 yard backpedal.
3. 5 X 30 yard carica

Summer Conditioning - Week 4
Stretch

Aerobic: Run for 12 minutes.

Anaerobic:
1. 3 X 60 yard sprint
2. 8 X 40 yard sprint.
3. 6 X 20 yard sprint.

Agility:
1. 3 minutes of jumping rope.
2. Dot Drill
3. 5 X 10 yard explosions.

Summer Conditioning - Week 5
Stretch

Aerobic: Run for 15 minutes.

Anaerobic:
1. 2 X 60 yard sprint
2. 6 X 20 yard sprint.
3. 4 X 80 yard sprint.

Agility:
1. 4 minutes of jumping rope.
2. 5 X 20 yard backpedal.
3. 4 X 30 yard carica

Quickness Training
A. Objective:       To increase students ability to get from point A to point B is fast and as quickly as possible. Focus will be on student’s acceleration, form, and top speed.                        


B. General Guidelines:

1.       Prior to any speed work out, there must be ample time for warm-up.
2.       Always start the work out with form running drills.
3.       Finish work out with proper cool-down procedures.


C. Speed Program Diagrams and Descriptions:

1.       Form Running Drills:

a. High Knee Walk       (15 Yards)
b. High Knee Run       (15 Yards)
c. Butt Kickers                (15 Yards)
d. Skip for Height       (15 Yards)
e. Skip for Distance       (15 Yards)
f. Power Skips                (15 Yards)

2. Bag Jump Drills:

A.       Lateral Bag Jumps (to develop explosive lateral power)

Stand laterally beside a 12” x 12” blocking dummy and jump over the bag using both feet. Bring your knees to the chest, not raising your heels up to your butt.

Once you make contact with the other side of the bag, jump in the opposite direction to original starting position, and continue this pattern for 10 repetitions.

Rest: 60 to 90 seconds between sets. Repeat 3 times.

Note: Do not spend a lot of time on the ground, have quick feet, and do not use stutter steps. Use your arms to explode over the bag.


B.       Bag Hops   (to develop explosives and acceleration)

Stand facing a series of cones or blocking dummies stacked two high. Begin by jumping forward over the first set of bags.

Assist your jumping by moving your arms explosively and bringing your knees to your chest.

After contact with the ground, quickly jumps over set of bags and continue through all the sets of bags.

Rest: 60 to 90 seconds between sets. Repeat 3 times.

Note: Do not spend a lot of time on the ground, have quick feet, and do not use stutter steps. Use your arms to explode over the bag. Make sure feet come over the top of the bags.

C.       Backboard Jumps: (to develop explosive power)

Stand with feet shoulder width apart under a basketball backboard or any high object.

Jump continuously, reaching with alternating hands and trying to reach the object on every attempt. Time on the ground should be minimal, with each jump being, at least as high as the one before.

Rest: 60 to 90 seconds between sets. Repeat 3 times.

Note: Do not spend a lot of time on the ground, have quick feet, and do not use stutter steps. Use your arms to explode up.


D.       Tuck Jumps (to develop explosive power)

Stand with feet shoulder width apart. Hold your hands behind your head with fingers interlocked.

Jump continuously, jumping and driving your knees up to your chest. Jump as high as possible on every attempt.

Keep hands behind your head.

Jump continuously. Time on the ground should be minimal, with each jump being, at least as high as the one before.

Rest: 60 to 90 seconds between sets. Repeat 3 times.

Note: Do not spend a lot of time on the ground, have quick feet, and do not use stutter steps
         



Jump Rope Routine
This routine consists of footwork in all four directions. The workout will make us more agile & much quicker.

1. Double Leg Jumps: Use this as a warmup, 100 reps.

2. Single Leg Jumps:continuous jumping off on leg - 20 reps with each foot.

3. Boxer Shuffle: Alternate the following footwork while jumping.
a. kick your left heel forward & touch the heel to the ground.
b. bring the foot back even with your right foot.
c. kick the right foot forward and touch the heel to the ground.
d. bring the foot back even with your left foot and continue the movement.

Try for 50 reps.

4. Heel To Toe: Alternate the following footwork while jumping.
a. kick your left heel forward & touch the heel to the ground.
b. bring your left foot back behind you & touch the toe to the ground.
c. bring your left foot forward even with your right.
d. kick your right heel forward & touch the heel to the ground.
e. bring your right foot back behind you & touch your toe to the ground.
f. bring your right foot forward even to your left.

Continue for 25 reps.

Jump rope skills must be developed with practice & persistence,

Jump Rope Routine
A. Objective:       Increase foot quickness, increase balance, and improve hand-eye-foot coordination and aerobic and anaerobic conditioning.

B. General Guidelines:      

1.       Always use a flat, smooth surface. Ideal surfaces should absorb your jumping movements. (gym floor, wrestling mats, etc.)
2.       Stay on the balls of your feet. (not toes, or heels)
3.       Start slow and master each type of jump.
4.       Once each jump is mastered, jump as fast as possible.
5.       Always keep a slight bend in the knees. (never land with knees locked straight)                        

C.       Jump Rope Program

1. Both Feet Together:       Keep both feet together while jumping on the balls of your feet. Jump as quickly as possible, no higher than 1” to 2” inches off the ground with a slight skip between each jump.

2. Right Foot:       Keep weight centered on the ball of the right foot jumping 1” off the ground as quickly as possible.

3. Left Foot:                Keep weight centered on the ball of the left foot jumping 1” off the ground as quickly as possible.

4. Side to Side:       Jump with both feet together then jump from side to side. Jump at least 2 feet to each side staying on the balls of your feet.

5. Power Hops:       Start jumping with feet shoulder width apart and knees bent in a ¾ squat position. Jump as fast as possible bounding off both feet getting 6” to 8” off the ground on each jump. Keep the knees bent when landing and weight settled on the balls of your feet.

6. Run in Place with Butt Kicks:       Jump on balls of your feet alternating right foot and left foot with each jump kicking yourself in the butt. Work on quickness in firming the hamstrings. Stay balanced on balls of feet with a slight forward lean.

7. Run in Place with High Knees:       Jump on balls of feet alternating right foot and left foot with each step drive your knee as high as possible towards your chest. Keep a slight forward lean and run as fast as possible.

8. Swivel Hips:       Jump with both feet together then start turning your hips from right to left while keeping your upper body facing straight ahead. Your goal is to be able to turn your hip 180 degrees on each jump.





  
 
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