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Sunday, September 17
Movies YOU should see...
What should be mandatory viewing
What movies should guy's have to see? manhood training 101.
Flying Tigers
1942 - Republic
Main Cast: John Wayne, John Carroll, Anna Lee, Paul Kelly, Mae Clark, Gordon Jones, James "Jimmy" Dodd. Directed by David Miller.
Duke played Jim Gordon, a fighter pilot and commander with the Flying Tigers, fighting for the Chinese against the Japanese invaders.
This was John Wayne's first war movie. He tried three times to enlist after the war broke out, but since he was 34, married, had four children, and a bad shoulder, he was not accepted, much to his disappointment. And, truth be known, he was a much more valuable moral booster. The government needed him far more in that role than serving in the military. Over the years John Wayne would be closely associated with the War picture, although in reality he only made thirteen actual War movies.
The Fighting Seabees
1944 - Republic
Main Cast: John Wayne, Dennis O'Keefe, Susan Hayward, William Frawley, Paul Fix. Directed by Edward Ludwig.
John Wayne is Wedge Donovan in this war story of the creation of the Navy's construction battalions, Seabees, and the love triangle between Wayne, Hayward, and O'Keefe.
Back to Bataan
1945 - RKO
Main Cast: John Wayne, Anthony Quinn, Beulah Bondi, Richard Loo, Paul Fix. Directed by Edward Dmytryk.
John Wayne is Col. Joseph Madden, leading guerrilla warfare against the Japanese following the fall of Bataan in World War II. It was the State Department who asked Duke to make this film, as a tribute to the guerrilla fighters in the Philippines.
They Were Expendable
1945 - MGM
Main Cast: Robert Montgomery, John Wayne, Donna Reed, Jack Holt, Ward Bond, Louis Jean Heydt, Marshall Thompson, Leon Ames, Cameron Mitchell,. Directed by John Ford.
John Wayne as Lt. Rusty Ryan, in his best War picture. He co-stars with Robert Montgomery in a true tale of PT boats in the Philippines at the time of the Japanese invasion.
Before the picture began production, meetings were held to discuss the film. One night during a meeting in the home of John Ford, the writers, director and cast were talking about the story; and the writers, upon which the story was based, were relating their war experiences. Duke sat on the side lines, drinking, never saying a word. After awhile, he excused himself and went to the restroom. He was there a long time. Ford knew what was going on. When Duke finally came out, the writers were gone. Duke had been in the restroom crying, and had ran water in the sink to keep from being heard. Having wanted desperately to enlist, especially in the Navy, the talk of the war had gotten to him.
Fort Apache
1948 - RKO
Main Cast: John Wayne, Henry Fonda, Shirley Temple, John Agar, Ward Bond, Victor McLaglen. Directed by John Ford.
Directed by John Ford, who best knew how to use Duke as an actor, Fort Apache, the first of Ford's cavalry trilogy, pits the easy-going Wayne against Henry Fonda, who arrives at the Arizona fort from the East. Fonda represents the man who lives only by the rules, even when they are not appropriate. Their conflict is only resolved when Fonda, leading a disastrous charge against the Indians, is killed, but dies valliantly at the head of his regiment.
Red River
1948 - United Artist
Main Cast: John Wayne, Montgomery Clift, Walter Brennan, Joanne Dru, John Ireland, Noah Beery Jr. Directed by Howard Hawks.
Not only a great Western, but one of the finest films ever made, Red River, is also memorable for other reasons. It was the first time that Duke worked with director Howard Hawks, one of the great directors. It was also actor Montgomery Clift's first film; and it was the first time that John Wayne, playing a man much older than himself, created a character so powerful that the audience left the theater remembering the character's name, Tom Dunson, and not thinking of the part as being John Wayne himself. Dunson is a man with a tragic flaw--he never changes his mind, even when the choice he has made is wrong. As the leader of a cattle drive, Dunson allows his men no respite from the dreariness of the trail. They finally rebel. Montgomery Clift, who was like a son to Dunson, becomes the new leader. Dunson goes after Clift, with the climatic scene of the film being as exciting as it is unexpected. John Wayne was again overlooked in the Oscar nominations, in a performance truely deserving of such an honor.
She Wore A Yellow Ribbon
1949 - RKO
Main Cast: John Wayne, Joanne Dru, John Agar, Victor McLaglen, Ben Johnson, Harry Carey Jr. Directed by John Ford.
In John Ford's second movie of his cavalry trilogy, John Wayne is Capt. Nathan Brittles, an aged Cavalry officer on the verge of retirement. Before he retires, he is called upon to face action against the Indians one more time. The victorious Brittles sadly prepares to leave the army forever, but before he does, he leads his men in a last minute plan of great daring against the Indians, stampeding their horses and forcing them to retreat. He leaves the army, but then is recalled to be Chief of civilian scouts, a job that will keep him near his beloved cavalry.
The Sands of Iwo Jima
1949 - Republic
Main Cast: John Wayne, John Agar, Adele Mara, Forrest Tucker. Directed by Allan Dwan.
Duke was nominated best actor for his portrayal of Sgt. John M. Striker, a tough drill sergeant who leads his men into battle against the Japanese, which has been much copied in later films by other actors. Duke was surprised by the nomination, mostly because he felt his portrayal in She Wore a Yellow Ribbon was far superior, and his best performance to date. Duke's friend, Broderick Crawford, won the Oscar that year for All the King's Men, a picture in which John Wayne refused to appear.
The Marine Corps was suffering from a lack of enlistments and asked John Wayne to do a movie about Marines. After making this movie, enlistments increased by the thousands. Another bit of trivia concerns the fact that the sand used in the cement for the imprinting of John Wayne's footprints in front of Grauman's Chinese Theater was brought from Iwo Jima.
Rio Grande
1950 - Republic
Main Cast: John Wayne, Maureen O'Hara, Victor McLaglen, Ben Johnson, Harry Carey Jr., Claude Jarman Jr., Chill Wills, J. Carrol Naish, Grant Withers, Patrick Wayne. Directed by John Ford.
The final chapter in Ford's cavalry trilogy. John Wayne first appeared with Maureen O'Hara, a team as legendary as Astaire and Rogers, or Tracy and Hepburn. As Lt. Colonel Kirby Yorke, Wayne, places the army and his career above family. Ordered to burn his wife's plantation during the Civil War, she has never forgiven him. They have been separated for fifteen years, when their son joins the army and is sent to Wayne's post. O'Hara comes to get him released, but neither Wayne, nor the son wishes for his release. In the words of Leonard Maltin, it is a "...a vivid look at the gentlemanly spirit of the Cavalry during post-Civil War days...and the difficult relationship between an estranged father and his son."
Flying Leathernecks
1951 - RKO
Main Cast: John Wayne, Robert Ryan, Don Taylor, Janis Carter, J. C. Flippin. Directed by Nicholas Ray.
Good war scenes and acting, but not one of Wayne's best. The film deals with the conflict between Robert Ryan, who thought he would be promoted to lead his squadron, and John Wayne, who was brought in to take command. The men, and eventually Ryan, learn to respect Wayne's tough leadership qualities.
Hondo
1953 - Warner Brothers
Main Cast: John Wayne, Geraldine Page, Ward Bond, James Arness, Lassie, Leo Gordon. Directed by Jahn Farrow.
Glenn Ford backed out of making this picture, and Duke, its producer, through his production company, Wayne-Fellows, happily stepped in. As Hondo Lane, an ex-gunfighter, Wayne arrives at the ranch of Angie Lowe, played by Geraldine Page. Her husband has deserted her, and she trys to raise her son there amidst raiding Apache Indians. Later, Wayne unavoidably kills Angie's roving husband and returns to her ranch, after first being captured by the Apache. John Wayne created an unforgetable character in Hondo Lane. The writer, Louis L'Amour, had John Wayne in mind when he created the character for his novel. It has been called, by some, the best John Wayne Western not directed by John Ford, although I do not agree with that assessment. Red River, True Grit, and Rio Bravo come immediately to mind. Anyway, with the picture's great success, Duke loved teasing Glenn Ford about having given up the movie. The picture was released in 3-D format.
The Searchers
1956 - Warner Brothers
Main Cast: John Wayne, Jeffery Hunter, Vera Miles, Natalie Wood, Ward Bond, and included Patrick Wayne. Directed by John Ford.
If John Wayne ever deserved an Oscar for his acting, it was for his portrayal of Ethan Edwards in this movie. His performance is as good as that of any performer, of any time. The character of Ethan is that of a haunting, fanatical hero, and Duke was so into the role that he kept in character off the set as well as on until the picture was finished.
The story begins with Ethan returning from the Civil War to his brother's ranch three year's after the war's end. Unlike his brother, Ethan has never settled down, but has remained as rootless as the desert landscape. A few days later , he is asked to go on a posse that is chasing cattle rustlers. While away, his brother's farm is attacked by Indians, and everyone is killed but two young girls, who are taken captive. Accompanied by Martin Pawley, played by Jeffery Hunter, Ethan sets out to find the two girls. One is found dead, but the search for the other (Natalie Wood) continues for five years, until she is found in an Indian camp and rescued.
In Ethan Edwards, Duke's mastery of film technique is combined with his personal sufferings and his experiences of human weakness to crystallize in a sublime portrait of a man who has gone beserk. He pursues a heroic quest, but he loses his humanity in that persuit. He is doomed in his loneliness. When he has brought back the girl, we last see him, framed in the doorway, saying good-bye, then receding slowly down the road. A Chaplin fadeout was no more moving. If not the best Western film of all time, it surely belongs among the top ten. Yet, the film didn't receive a single Oscar nomination.
Rio Bravo
1959 - Warner Brothers
Main Cast: John Wayne, Dean Martin, Angie Dickenson, Walter Brennan, Ricky Nelson, Ward Bond. Directed by Howard Hawks.
The plot is secondary in this light-hearted Western classic. The characters are delightful and real. Rio Bravo stars the Duke as John T. Chance. His duty is to uphold the law, aided by a pair of misfits - one drunken and one lame deputy, played by Dean Martin and Walter Brennan. Ricky Nelson, playing a cowboy who is good with a gun, joins forces with them in guarding a prisoner from being taken from the jail. Wayne's love interest is in the form of Angie Dickenson, who pursues him throughout the picture. This one ranks high on almost everyone's favorite John Wayne movie list, and deservedly so.
I was a boy of 13 when this movie came out. My family and I went to see it at a local drive-in theater. We were shocked to see a line of cars a mile long waiting to get in to see the picture. Besides the popularity of John Wayne, people, especially teen-age girls, were coming to see Ricky Nelson, who was popular for his singing at the time, as well as being in the highly popular TV series The Adventures of Ozzie and Harriet. Needless to say, it was a very exciting night.
The Horse Soldiers
1959 - United Artist
Main Cast: John Wayne, William Holden, Constance Towers. Directed by John Ford.
William Holden plays an army surgeon and Duke is his commanding officer in this Civil War drama. The two men don't get along: Wayne representing the professional soldier and Holden the compassionate doctor. While on a raid through the South, they both fall in love with the same women. Based on an actual Civil War incident.
The Commancheros
1961 - 20th Century Fox
Main Cast: John Wayne, Stuart Whitman, Lee Marvin, Inal Balin. Directed by Michael Curtiz.
John Wayne is Jake Cutter, a Texas Ranger. With Stuart Whitman, Duke goes after a gang of outlaws who sell guns to the Indians. Michael Curtiz was credited with directing the picture, but when he became ill, Duke stepped in and directed about half of the film. Curtiz died shortly after the movie was finished and received sole credit as its director.
The Man Who Shot Liberty Valance
1962 - Paramount
Main Cast: John Wayne, James Stewart, Lee Marvin, Vera Miles, Edmond O'Brien, Andy Devine, Woody Stroode, John Carradine, Lee Van Cleef, Strother Martin, Denver Pyle. Directed by John Ford.
This is a story of two good men of the West. Wayne plays Tom Doniphon, an independent man who believes in the power of the gun, and that each man must fight his own battles. James Stewart is Rance Stoddard, a lawyer from the East, who believes that the law should be the instrument of justice. Liberty Valance is the local bully, who likes to exert his power with a gun upon the territory. The title song was a top, pop hit.
The Longest Day
1962 - 20th Century Fox
Main Cast: Eddie Albert, Paul Anka, Jean-Louis Barrault, Richard Beymer, Richard Burton, Red Buttons, Sean Connery, Ray Danton, Irina Demich, Fabian, Mel Ferrer, Henry Fonda, Steve Forest, Gert Frobe, Leo Gann, Henry Grace, John Gregson, Paul Hartman, Werner Hinz, Jeffery Hunter, Curt Jergens, Peter Lawford, Alexander Know, Christian Marquand, Roddy McDowall, Sal Mineo, Robert Mitchum, Kenneth Moore, Edmond O'Brien, Ron Randell, Madeleine Renaud, Robert Ryan, Tommy Sands, Rod Steiger, Richmond Todd, Tom Tryon, Peter Von Eyck, Robert Wagner, Stuart Whitman, and John Wayne. Directed by Ken Annakin, Andrew Marton, Bernhard Wicki, Darryl F. Zanuck, Gerd Oswald.
A massive reconstruction of the D-Day invasion of France on June 6, 1944. John Wayne played Lt. Colonel Benjamin Vandervoort, the commander of the Paratroopers dropped behind the beaches prior to the landing in this star-studded masterpiece.
McClintock
1963 - United Artist
Main Cast: John Wayne, Maureen O'Hara, Yvonne De Carlo, Patrick Wayne, Stefanie Powers, Chill Wills, Edgar Buchannan, Struther Martin. Directed by Andrew V. McLaglen. Produced by Michael Wayne.
John Wayne and Maureen O'Hara teemed up again for this romantic comedy, a Westernized Taming of the Shrew. The highlight of the film is the famous mud scene. Over a hundred stunt men were used and they slid down a muddy embankment, fighting and brawling as they slid. Yvonne De Carlo played an attractive widow hired as a cook by the Duke, who played a cattle baron separated from his wife, Maureen O'Hara.
The Sons of Katie Elder
1965 - Paramount
Main Cast: John Wayne, Dean Martin, Earl Holliman, Michael Anderson Jr, Martha Hyer, James Gregory, Paul Fix, George Kennedy, Dennis Hopper, Jeremy Slate. Directed by Henry Hathaway.
This was Duke's first movie following his successful cancer operation. The story is about four brothers who are reunited at the funeral of their mother. They find that their father was murdered and their mother impoverished by the new man in town, played by James Gregory, who is set on becoming the town boss. The four brothers get their revenge, but one is killed in the process.
El Dorado
1967 - Paramount
Main Cast: John Wayne, Robert Mitchum, James Caan, Ed Asner, Christopher George, Paul Fix. Directed by Howard Hawks.
A bad remake of Rio Bravo, it is about bad guys trying to blast Wayne and the local lawman out of the jail house.
Read the poem Eldorado quoted by the character, Mississippi, throughout the picture.
The Green Berets
1968 - Warner Brothers/Seven Arts
Main Cast: John Wayne, David Jansen, Jim Hutton, Aldo Ray, Jack Soo, Raymond St. Jacques, George Takei, Patrick Wayne. Directed by John Wayne. Produced by Michael Wayne.
John Wayne's most controversial film. His commitment to the making of this film was as powerful and intense as his desire to make The Alamo. He wanted to show the American people what he had seen on his recent trips to Vietnam, exactly, "what those lands are going through." Filmed at Fort Benning, Georgia, The Green Berets shows Wayne as the commander of a Special Forces fighting unit, battling the Vietcong in violent and bloody encounters. The American soldier, fighting against Communism, is the real hero of the film, as Wayne intended him to be. The film was criticized and reviewed for its political message rather than for its cinematic content. As an action packed war film, it is excellent of its type. It was beautifully photographed, despite the last scene (where the sun sets in the East), and the directing is fast and sharp.
Hellfighters
1969 - Universal
Main Cast: John Wayne, Jim Hutton, Vera Miles, Katherine Ross, Bruce Cabot. Directed by Andrew V. McLaglen.
This story was based on the real-life adventures of Red Adair. Wayne plays Chance Buckman in this story of men who put out oil fires around the globe. The work is hard and dangerous, with explosions, boiling oil, poisonous gas, and even rebel soldiers taking pot shots. Vera Miles plays Wayne's wife. She left him because she couldn't stand the torment of waiting for her man to return from each dangerous assignment. Their daughter, Katherine Ross, has fallen in love with a young hellfighter, Jim Hutton. In the final and most exciting sequence, Wayne and Hutton are trying to put out a fire in a Venezuelan oil well, while rebel snipers are attacking them. The fire is eventually put out and the women are reconciled to their men and the hazardous profession they have chosen.
TRUE GRIT
1969 - Paramount
Main Cast: John Wayne, Kim Darby, Glen Campbell, Robert Duvall, Jeff Corey. Directed by Henry Hathaway.
John is Rooster Cogburn, an ex-outlaw, who is a federal marshal in the Indian territory. He is hired by Kim Darby to go after the murderer of her father. Duke's performance as the crusty, one-eyed Rooster Cogburn was in many ways equal to his Ethan Edwards role in The Searchers. John Wayne was nominated and finally won an Oscar for his acting in this picture.
The Undefeated
1969 - 20th Century Fox
Main Cast: John Wayne, Rock Hudson, Tony Aquilar, Lee Meriweather, Ben Johnson, Roman Gavriel, Jan-Michael Vincent. Directed by Andrew V. McLaglen.
Wayne is an ex-Union officer who has now become a horse wrangler. On the way to Mexico to deliver his herd, he encounters Rock Hudson, a former Confederate officer, who is leading a group of Southerners to Mexico to start a new life. The two caravans become entangled when they find themsleves in the middle of the Mexican Civil War.
Chisum
1970 - Warner Brothers
Main Cast: John Wayne, Forrest Tucker, Christopher George, Ben Johnson, Glenn Corbett, Lynda Day, Richard Jaeckel. Directed by Andrew V. McLaglen.
Based in part upon the historical characer of Billy the Kid, and the Lincoln County War, Chisum takes place in New Mexico in 1878. John Wayne plays John Simpson Chisum, a wealthy cattle baron who feels the responsibility toward the less fortunate ranchers in Lincoln county.
Big Jake
1971 - National General
Main Cast: John Wayne, Richard Boone, Maureen O'Hara, Patrick Wayne, Bruce Cabot, Christopher Mitchum. Directed by George Sherman. Produced by Michael Wayne.
As Bike Jake, Duke is given a meaty and well-suited role. Maureen O'Hara plays his wife in their last movie together. She has not seen him for many years, but gets in touch with him when their grandson is kidnapped for ransom. It is Wayne's task, traveling with his two sons, to bring back the boy.
Cahill, United States Marshal
1973 - Warner Brothers
Main Cast: John Wayne, George Kennedy, Gary Grimes, Neville Brand. Directed by Andrew V. McLaglen. Produced by Michael Wayne.
Wayne is J.D. Cahill, a lawman in the old West. It is a job in which he is very successful, but which keeps him away from his two, motherless sons. The boys rebel by helping some outlaws stage a robbery. The boys eventually regret their involvement, but it takes the whole movie to correct the problems and reconcile with their father.
Rooster Cogburn
1975 - Universal
John Wayne reprised his chaacter Rooster Cogburn in this sequel to True Grit, a loose re-working of The African Queen, and co-starring Katherine Hepburn (the only other person in the industry to stay on top as long as Duke). In this story, Rooster has been relieved of duty for being too quick on the trigger. The judge then calls him out of retirement to go out after a band of outlaws and the wagon of explosives they have stolen from the army. Along the way, the outlaws killed a missionary, and it is his daughter, Katherine Hepburn, who tags along with Rooster to see the killers brought to justice.
The Shootist
1976 - Paramount
Main Cast: John Wayne, Ron Howard, Lauren Bacall, James Stewart, Scatman Cruthers, Richard Boone, Hugh O'Brian, Harry Morgan, John Carradine, Sheree North. Directed by Don Siegel.
Duke's last film, a portrayal of an aged, legendary, gunfighter who faces his most courageous and difficult battle against the ultimate enemy--death. As Bernard Books, Wayne's character learns he has cancer. Before he dies, there is unfinished business that must be resolved. Unlike other John Wayne movies, the critics were unanimous in their praise for this film.
Gardens of Stone (1987)
GARDENS OF STONE is Francis Ford Coppola?s poetic tribute to the men who form the Old Guard, soldiers in charge of burying the dead at Arlington National Cemetery during the war in Vietnam. Clell Hazard (James Caan), an army sergeant who opposes the war because he believes it can't be won, becomes attached to a battle-hungry young soldier,
Saving Private Ryan (1998)
James Ryan, who has parachuted into France during the Allied invasion of Europe, has just lost three brothers in combat. Government policy dictates that he should return home lest his family be deprived of all its male offspring. A team of soldiers, led by Captain John Miller and fresh from the beaches of Normandy, is assembled to find and save Private Ryan.
How Top Read A Sports Drink Label
Click on the above title to link to a great article about Sports Drinks and make an informed choice.
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Attitude Counts!!
Guys,
ATTITUDE COUNTS!!!! A positive attitude helps make you a better ballplayer. Stay positive, help your team mates out and always show good sportsmanship.
Coach Allen
Pre-Season Training
Its time to start!!!!!! Here are some ideas to get you started.
Pre-season training should start NOW. The pre-season program should kick into high gear six to ten weeks prior to the start of football season. Use these weeks wisely, and the following program will allow you to compete and complete the season injury free and maintain your strength for the entire season.
PRE-SEASON WARM-UP
* 3-5 minute cardiovascular warm-up (bike, treadmill, stairs) DAILY
* 7-12 minute overall flexibility (stretching see below) DAILY
* 3 minute jump rope (30 seconds each day) DAILY
a. Both feet
b. Right foot only
c. Left foot
d. Side to side.
e. front to back
f. box
* Jogging, sprinting and power walk 1 mile DAILY
* Jog, run, sprint outdoors on a Football Field. Three days a week for twenty to thirty minutes. (10yrd, 20 yrd, 30yrd and 40yrd sprints)
FLEXIBILITY WORKOUT
The purpose of this program is to maintain and increase the elasticity of the muscles involved. In so doing it will help prevent injury and create athletic performance.
The following exercises are to be done before and after all practices and workouts. It is also suggested that this program be followed in the morning and evening to further increase your flexibility.
Each exercise will be done twice and held for ten (10) seconds. In the post-practice workout phase, each exercise will be done once and held for fifteen (15) seconds.
FLEXIBILITY EXERCISES
1. Toe Touches- Start in the standing position with a sligt bend in the knees, reach down as far as possible to the point of tightness. Hold for ten seconds and then release. Repeat. Dont bounce!
2. Leg In's -Sit on the floor with the right leg extended and the left leg bent, with the sole of the foot placed against the inner thigh of the extended leg. Lean forward and reach as far as possible down the extended leg, keeping the leg flat to the ground. Hold on to the foot or leg for ten seconds. Repeat. Switch leg positions and repeat. Do not bounce.
3. "V" Stretch- While seated extend both legs out as far as possbible in a "V" pattern while keeping the legs flat against the ground. Starting at the right leg lean forward as far as possible until you feel tightness, hold for ten seconds. Repeat. Move to the center. Grab both legs and lean forward to the point where there is discomfort, release slightly and hold for ten seconds. Repeat. Move to the left leg, lean forward as far as possible and repeat above.
4. Back Stretch- In a lying position bring your right leg to your chest in a bent position. Using both hands grab the leg behind the knee and bring the knee close to the chest as possible. The left leg should remain flat on the ground. Hold for ten seconds. Release. Switch legs and hold for ten seconds. Release. Bring both knees to your chest. Hold for ten seconds. Release and repeat.
5. Calf Stretch- In a push up position extend the right leg back as straight as possible. Place the left leg over the right. Push the right heel down as far as possible. Hold for ten seconds. Release. Repeat. Switch legs. Repeat above. Don't bounce.
6. Quad Stretch- In a standing position lift the right leg behind you at the knee and grabbing the foot, pull the heel to the buttock feeling a stretch of the big muscle of the thigh. Hold the leg in this position while maintaining your balance. Keep the knees as close as possible to each other. Hold for ten seconds. repeat. Switch legs and repeat again.
7. Groin/Hip Flexor Stretch- In a standing position, place your left foot forward and the right foot in line with the left. Place the right foot sideways (toes pointing outward) and lean on the inside edge of the foot. The two feet should be seperated approximalely two feet apart. Bend the left leg slightly at the knee and lean into the left leg. Hold for ten seconds. Rotate the rear (right) foot to the toes. Front knee remains slightly bent. Lean easily into the rear leg. Hold for ten seconds. Release. Switch legs. Hold. repeat.
8. Low Back Rotation Stretch- Lie on your back and pull the right knee to your cheek with your right hand. Take your left hand and place it on the outside of the right knee, troll your trunk over onto the left hip with the left knee extended. Take your right arm and extend to shoulder height. Turn your head to the right toward your outstretched arm. Gently press the right knee down toward the floor with the left hand. Hold for ten seconds. Release. Repeat. Release. Switch legs and repeat.
9. Partner Stretch- Place both hands behind your head with fingers interlocked. Your partner pulls gently at the elbows and holds for ten seconds. Repeat. Switch positions. Hold. Release and Repeat.
10. Illiotibial Band Stretch- To stretch the right IT Band while standing, place your left foot crossing your right foot and press your right hip out. Hold for ten seconds. Release and Repeat. Switch legs and repeat.
11. Shoulder Extension Stretch- Place your right hand behind your head with the palm facing downward. Take your left hand and grab your right elbow and pull gently but firmly. Hold for ten seconds. Release and repeat. Switch arms. repeat.
12. Forearm and Wrist Stretch- Placing the arm out straight, use the opposite hand to pull the fingets and hand back stretching the underside of the forearm. Reverse the position of the fingers and hand, placing them downward, push with the opposite hand to stretch out the upper part of the wrist and forearm. Hold for ten seconds. Release. Switch. Repeat.
13. Shoulder Posterior Stretch- Place your right arm across your chest just below chin level. Take the opposit hand and grab the right elbow, gently pull the arm until you fill the stretch in the shoulder. Hold for ten seconds. Releae and repeat. Switch arms and repeat.
14. Neck Flexibility- Standing straight , your shoulders level and chin horizontal to the floor. Turn your chin as far as possible to the left using your left hand to increase the stretch. Hold for ten second.
PRE-SEASON FOOTBALL CONDITIONING
The game of football is about strength, speed, quickness, flexibility and agility. Each area of the game, broken down into offense, defense or special teams, has different needs; the constants are flexibility and strength. Lets look at some ideas you can implement into your program:
Agility drills- 2 sets of each drill to start, progressing to 5 sets.
-Figure 8's- spacing at 3 yard intervals
-Sprints-20, 30, 40, 50 yds.
-Speed Rope- 15-45 sec. Intervals, progressive
-High knees- 20, 30, 40, 50 yds.
-Shuttle Runs/Indian Runs- around the entire field
-Butt Kick Runs- 20, 30, 40, 50 yds.
-Uphill Runs/Bleachers
-Downhill Runs/Bleachers
-Resistive Band Runs- determined by length of band, until no progressive movement is noticed.
-Endurance Running All football players should be required to run up to 2 miles, progressively. You are not looking for track stars; you are looking to find the fitness level of your athletes.
-Deep Water Running An excellent activity to promote speed and endurance training while alleviating stress to the joints. The exercises of jogging, running and sprinting can be accomplished with the use of the Aqua Jogger (weights) to maintain buoyancy.
ADDITIONAL TRAINING TECHNIQUES
Now that you have taken the journey through preseason training lets have fun by using non-football equipment to train with. The use of large Rubber Bands (Thera is a brand name) and Thera-Band Tubing (surgical tubing), Thera-Ball Hand Exercisers, Stretch Out Strap and Dumbell Weights are excellent devices for resistive training, stretching exercise and hand and forearm strength.
If you have access to a pool, go to a point where you can stand and the water is as approximately chest level. Assume the stance you will be in when playing your position (not a 3-point stance but the proper running position). Driving your body through the water, as if you were tackling and avoiding a tackle, this will give you resistance and increase your power. Please stress mechanics when doing this drill. Repeat this exercise thirty times, or three sets of ten repetitions.
An excellent way to keep tone in the upper and lower body is the use of Medicine Balls. These balls use the biceps, triceps, deltoid, pectorals, rotator cuff and the latissimus dorsi muscles to build strength in the upper body, and the quadriceps, hamstrings, hip flexors and calves of the lower body. They also can be used to strengthen the abdominal area by adding additional weight during crunches. The following exercises show examples of the use of Medicine Balls.
-Chest passes
-Lunges
-Half-Squats
-Crunches
Mental conditioning is another aspect of all sports. The positive outcomes during rehabilitation of injuries, the finishing of a play to perfection and the ability to out-coach your opponent are all aspects of mental conditioning.
Training as well as conditioning can be assisted with different aids to increase speed and agility. The Parachute or Coach Allen's favorite The Tire increases your running strength and endurance by inflating the chute and creating drag. The faster you move the Parachute pulls against you , making your entire body work harder. As you work harder you use more energy and build muscular power. These chutes can be used for running straight, backwards, backpedaling, laterally or all combined
Weighted Vests increase the over all body weight, which increases strength to the entire body while training. JUMP SOLES increase your jumping ability as well as your lateral quickness. These two items can be used in conjunction with JUMP ROPES, to increase your cardiovascular activity.
TIPS FROM THE OFFENSE DEFENSE CAMP'S CERTIFIED ATHLETIC TRAINERS
The purpose of a pre-season program is to keep you injury free; this is not always the case. At some point if an injury does occur please do the following:
R Rest-Stay away from activities what will cause you pain and discomfort post injury.
I Ice-Use ice exclusively for the first twenty-four and up to seventy-two hours to reduce swelling
C Compression- The use of a compression wrap around the area where swelling has accumulated to help bring down the swelling.
E Elevation- Keep the body part above the heart to allow swelling to leave the the injured area.
If pain, swelling and discomfort continues or you are not completely sure of the exact nature of the injury, contact your physician immediately.
REMEBER THIS!!
Working out is like loading cannon balls into a cannon. The more you work, the more you load. And that's key, because you can't hit your targets without a loaded cannon.
If you have additional questions or have atrget area that you just can't master, please call Coach Allen at 939-2194. He will get you the proper information.
Check out some of the articles at the end of the Ballplayers page!
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Eye of the Tiger by Survivor
Are you Black Lion material?
Are you Black Lion material? Click on the link to find out about this award given by the 28th Infantry Regiment to young American football players.
"FIRST WE WILL BE BEST...THEN WE WILL BE FIRST"
Lou Holtz
KEEP IN MIND THAT ALL OF YOU WHO HAVE THE GUTS AND NUTS TO PUT THOSE PADS ON ARE PART OF SOMETHING BIGGER THAN THIS GAME OR THIS SEASON OR EVEN YOUR CAREER.
YOU... AND THE EFFORT YOU PUT FORTH ON THE FOOTBALL FIELD...ARE CONTRIBUTING TO A TRADITION THAT BEGAN MANY YEARS AGO AND WILL CONTINUE FOR DECADES TO COME. WHAT YOU DO NOW CAN BE VERY BENEFICIAL TO FUTURE SPARTAN PLAYERS, SOME OF WHOM ARE YOUR BROTHERS AND COUSINS, NOT TO MENTION YOUR FUTURE SONS AND NEPHEWS. DON'T YOU OWE IT TO THEM TO MAINTAIN AND ADD TO THE TRADITION? SHOULDN'T YOU SET A GOOD EXAMPLE FOR THEM TO FOLLOW WHEN THEIR TIME COMES?
WHEN THE CHAPTER OF YOUR LIFE IS OVER, EACH OF YOU WILL MOVE ON TO OTHER THINGS. BUT EVEN THOUGH THE GAMES END, THEY ARE NEVER FORGOTTEN. THEY REMAIN FOR ALL TIME, ADDING STRENGTH OR WEAKNESS TO THE TRADITION. WHAT WILL THIS WEEK'S GAME DO FOR SPARTAN FOOTBALL TRADITION...STRENGTHEN IT OR WEAKEN IT?
ONLY YOU CAN PROVIDE THE ANSWER!
 | | SPARTAN TRADITION |
Check out these NFL tips for kids!
|  | | NFL Youth Football |
Check out the Kids NFL Football site! Has good tips and football information.
ATTITUDE !!
Attitude is everything! A positive attitude is contagious. People will want to be around you. As a member of a team, attitude is everything. Be positive, pump up your teammates, rally around a single cause... THE TEAM. Have a "CAN DO!" attitude. Don't take no for an answer, and don't use no as an excuse! "I can't" should not be in your vocabulary! "I can and I will" should!
Football is suppose to be fun. This is not a job, its a sport. More you put into Football at the beginning, more you will get out of it in the end.
Your Outlook Counts!
YOUR OUTLOOK COUNTS!
Belief sets up the conditions that make success, health, and happiness possible.
To turn potential into reality, you must do something about it.
If you think you can
If you think you can't
You're right!
Nine Affirmative Principles
1. I can achieve far beyond my horizons, and in avenues of life I have never explored.
2. I posess a basic goodness which is the foundation for the greatness I can ultimately achieve.
3. I must take responsibility for my actions, my well-being, and the attainment of my maximum potential.
4. I must seek self-awareness, self-approval, and self-commitment in order to attain self-fulfillment.
5. I must commit myself to building and maintaining relationships that are critical to the social development of my family and community.
6. I must manifest the belief that mutual respect is the fundamental element of all relationships.
7.I will enrich my own life by helping others to enrich theirs.
8.I will work toward my goals by planning, executing, and measuring my progress.
9.I will make commitments with care and honor them with integrity.
Winners vs. Losers
WINNERS VS. LOSERS
The Winner Is always a part of the answer
The loser Is always a part of the problem
The Winner Always has a program
The Loser Always has an Excuse
The Winner Says "Let me do it for you"
The Loser Says "Thats not my job"
The Winner Sees an answer for every problem
The Loser Sees a problem in every answer
The Winner Sees a green near every sand trap
The Loser Sees two or three sand traps near every green
The Winner Says "It may be difficult but it's possible"
The Loser Says "It may be possible but it's too difficult"
When a winner makes a mistake, he says, "I was wrong;"
When a loser makes a mistake, he says, "It wasn't my fault."
A winner works harder than a loser and has more time;
A loser is always "too busy" to do what is necessary.
A winner goes through a problem:
A loser goes around it, and never gets pat it.
A winner makes commitments;
A loser makes promises.
A winner says, "I'm good, but not as good as I ought to be;"
A loser says, "I'm not as bad as a lot of other people."
A winner listens;
A loser just waits until it's his turn to talk.
A winner respects those who are superior to him and tries to learn something from them;
A loser resents those who are superior to him and tries to find chinks in their armor.
A winner feels responsible for more than his job;
A loser says, "I only work here."
A winner says, "There ought to be a better way to do it;"
A loser says, "That's the way it's always been done here."
Nebraska.... What it means to work out
Click on the title of this article to check out the University of Nebraskas football web site... including workouts, history and other info.
 | | Husker Power |
Stanwood Youth Football Spartan Pledge
I come today,
To play the game,
The game I will always remember,
I believe in myself,
I belive in my teammates,
I believe in my team,
I will play fair and hard and strive to win,
But win or lose, I will always do my best
For I am a SPARTAN and I am a CHAMPION
1...2...3...SPARTANS!
SPARTAN SONG
We are the Spartans
The mighty mighty Spartans
And everywhere we go
People want to know
Who we are
Were we come from
So we tell them
We are the Spartans
The mighty mighty SPARTANS!!
Senior and High School Conditioning
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Here is a great article about conditioning for Football.
Article Submitted By: Artie Margulies
Part One
Hi! Let me introduce myself; my name is Artie Margulies. I am part of the Coaching Staff at DeWitt Clinton High School (Bronx, NY). For your information, I am an NATA-Certified Athletic Trainer, an NSCA-Certified Strength & Conditioning Specialist, and a USWF-Certified Club Coach. I have been competitive in the sports of Weightlifting & Powerlifting for the last 25 years. I have also managed a Cardiovascular Fitness Center for the New York Police Department. Taking into consideration my academic & professional backgrounds, I feel I can offer you physiologically-sound strength & conditioning advice. I am just one of many resource people available to you, all of whom, may have different solutions/opinions regarding particular strength & conditioning program design. Please feel free to E-Mail me with your questions, comments, or criticisms at Amargul642@aol.com.
In order to evaluate the effectiveness of any Strength & Conditioning Program, coaches must have baseline information on every athlete. This consists of a "Pre-Test" of some kind to quantify where your athletes are at that moment. It can measure whatever you want, & it is not limited to, the popular categories of Height, Weight, Speed, Cardio/vascular/respiratory Endurance, Local Muscular Strength/Endurance, or Flexibility. The design of your Program will be based on improving the baseline values you obtained in the Pre-Test.
For safetys sake, you must keep in mind the age-group of the athletes you are testing. Their present level of conditioning may influence the type of test(s) you choose. *Identification of any physical problems in the Pre-Participation Physical Exam may also come into play. The last thing you want is your testing protocol/Program design causing unintentional injury to your athletes! May I suggest when dealing with younger athletes, tests should involve calisthenics (Bodyweight-type) exercises, such as, Push-ups, Dips, Pull- or Chin-ups, Sit-ups/Crunches, Vertical/Broad Jumps, & 20yd Sprints. With Junior Varsity Football players, the latter can be augmented by moderate- to high-rep(>6 & <20 reps) weight training exercises + 40yd Sprints. Those players 16-18 years of age can further add lower-rep(2-3 reps) testing + 1 mile run. Finally, those players over the age of 18, can be tested on their 1 Repetition Maximum(1RM) + 12 min run. Remember, these are conservative guidelines! Notice the progression of the level of difficulty. There are "Norms" available to compare your Teams results to, if you so desire. Anyway, you will be comparing your own Pre- & Post-Test results & hopefully there will be improvement(s) noted!
If possible, the testing protocol should be explained beforehand, as well as, demonstration of exercises to be performed. Athletes should be given at least one(1) week to familiarize themselves with the proper performance of those exercises. For some of them, their motor patterns may be less developed & they may be awkward while performing those exercises for the first few times! Spotting techniques should also be explained. Once again, try to minimize chance of injury!
On the day of testing, athletes should be properly warmed-up before any test are administered. Ideally they should raise core temperature of body just enough to cause a light sweat to appear. A general head-to-toe flexibility program follows. Finally, the tests are administered , followed by a cool-down period.
In the articles to follow, I hope to touch upon Program Design & Exercise Choices, as well as, anything else you would like to discuss.
Part Two
I know you have read the previous piece and are anxiously awaiting the next part in the series. Your wait is over. As stated, previously, this is just one of many ways to deal with this topic. I welcome any feedback you have.
Because of the wide diversity of Football Coaches that visit this site, my talk about Program Design may be very general/conservative to some. Remember, by and large, we are dealing with a young population group whose epiphyseal plates (Growth Plates) have not yet fused. Supervision of the lifting is MANDATORY, from both an injury prevention, and, LIABILITY standpoint. You must be available to spot & modify/correct faulty technique. You must be up-to-date in your CPR & First Aid Certifications, because accidents DO happen! The layout of your training facility is another consideration when trying to minimize the number and/or severity of accidents that can occur. Safety in the Weight Room is PARAMOUNT!
Why do you need a strength & conditioning program? There are numerous answers, but based on my experience, three come to mind -
Injury Prevention, or, when injuries do occur, they may be less severe.
Make your athletes stronger, which leads to many other possibilities, such as giving them more speed.
For reasons that defy explanation, the weight room is the one place where players can come together as a team, or, drift apart, depending on the atmosphere, chemistry, camaraderie, Program content or design, or lack of it, and proper supervision
My philosophy regarding program design or content is that an athlete is only as strong as his/her weakest link! The strength & conditioning program should address strengthening those muscle groups and making more efficient those metabolic pathways & organ systems specific to that sport. Simply put, in case of football, that means strengthening the main muscle groups of the entire body("head-to-toe") and the ATP-PC/Lactic Acid(Anaerobic metabolism) Systems.
Football plays usually last less than 10-12 seconds. There is a short break between plays. An average High School Football game may have between 60-80 Offensive & Defensive plays. Because of the "stop-&-go" nature of the sport, short sprints, are an excellent choice for sport-specific conditioning. They can range from 5 to 50 yards in length. To add emphasis on exploding out of your stance and making the transition to full speed, 10-20 yard sprints are ideal. I like to tell players, "Were going to run 1/8, 1/5, 1/4, 1/3, & 1/2 a game." That means we run 20-80 10 yd sprints with a 10-sec. break in between each. (3:1/ work : rest ratio). Pre-Season, we start with 20 during 5-Day Prep and work our way up to 1/2 game by end of Camp. In-Season, we try to vary the number, depending on the number of days off between games & how worn-out the players are from the previous game(s). Rest/recovery is more important than the workout. If your athletes are over-trained, theyre physical & mental performance will deteriorate! We will also run sprints of 200 yards.(<30 seconds. for backs/ends & < 40 seconds. for linemen) with a rest period of 60 seconds for backs/ends and 80 seconds for linemen(2 : 1 work : rest ratio) over the summer to get them used to higher levels of Lactic Acid, which they can accommodate to! Because of the high summer temperature & humidity, they are done in the morning or evening, not during the day! We start in July with 3-5 sets and end with a goal of 10 sets. Increase set number when all players are finishing last set under the time allotment. Once again, do not overdo the 10 yd. & 200 yd. sprints. Use your judgement, err on the side of conservatism! Remember, theyre getting banged up(muscle soreness/injuries), its hot/humid (dehydration), they may not be getting the proper nutrition and sleep, the girlfriend is ***in cause hes too tired to see her, teachers want their work done on time, Mom doesnt like him coming home late/tired every day, Etc.!!!!
Part Three
The CardioVascularRespiratory system workout previously described can be modified for In-Season (more of a maintenance workout) or Post-Season (tapering + Long , Slow, Distance [LSD] + Fartlek). This winds up the conditioning for the Heart/Lungs/Vessels "link" in our Conditioning "chain."
The musculoskeletal system is the next area we will be discussing. Again, as a reminder, if you are dealing with young athletes, exercise caution in the area of Program design! As a sidenote, if you are dealing with an injured athlete, make sure you are collaborating with the Athletic Training staff(if you have access to one) so you do not administer contraindicated exercises! Do not exclude your Sports medicine experts, they are part of the Team! Work together for the benefit of the athlete/Team.
In-Season we try to work out twice a week, schedule permitting. We look at this time in the season as a Maintenance-type period. Our percentages of our 1RM or projected 1RM are in the neighborhood of 80% for reps 5 or less and 2 sets for each Core exercise. We do no testing In-Season, 1RM percentages are based on last test done in the Summer lifting program. Athletes who werent around during the summer use a "best guesstimate." Because the athletes are recovering from aches & pains incurred in previous game, we try to allow 2-3 days rest between workouts to allow them adequate recovery time.
We use the following Core exercises:
Back Squat
Conventional Deadlift
Standing Press Behind the Neck or Standing Behind the Neck Push Press
Power or Hang Clean
Shoulder-width Grip Bench Press or Shoulder-width Grip Incline Press
Dips with Weight for Backs/Ends & Lying Tricep Extension/E-Z Curl Bar for Linemen
Neck Machine in Flexion/Extension, Lateral Flexion & Manual Resistance for Rotation
Auxiliary exercises done for 5 12 reps x 2 sets include:
Leg Press or Lunge
Leg Curl
Standing/Seated Calf Raise
Back Hyperextension
Lat Pulldown for Linemen or Pull-ups for Backs/Ends
DB Hammer Curl
BFS Dot Drill
The reps vary but if <5 reps are done; weight is decreased or if >12 reps are done; weight is increased.
We do not do any Plyometric exercise In-Season having found them to be the cause of Overuse-type injuries. By this point in time, the players have been together for a while, so we dont have to spend as much time teaching the technique involved with each lift. We are more concerned with refining techniques with subtle changes where appropriate. As always, stress weight room safety & etiquette! We continue our formal Team Pre-Practice/Pre-Game Flexibility program. The Team breaks "a sweat" by a light ¼ - ½ mile jog; then the stretching begins. It includes a combination of Static and PNF Contract/Relax stretches. It covers the major muscle groups from Head-to-Toe. There is optional stretching after each practice/game, with more than 50% of the players choosing to participate(usually the Starters). Finally, this is one approach to In-Season training for the Musculoskeletal Sytem; there are many others. There is plenty of literature out there. Seek & ye shall find! Pick what you think is best for the type of athletes you work with.
Part Four
Our Post-Season program takes place three times per week, usually Monday, Wednesday, & Friday. It starts in December and runs until the end of June. Testing for 1RM or projected 1RM is done the week after the season ends. Re-Tests are done every seventh week. In between each Re-Test are six-week intervals where we manipulate the Intensity & Volume to give us a variety of mini-cycles. The change in mini-cycles seems to keep our athletes from going "stale." For motivation, we use a variety of strategies. We print up T-shirts, i.e., "The 300Lb. Bench Press Club," "The 500Lb. Deadlift Club," The 225Lb Power Clean Club," etc. and award these to those lifters equaling or surpassing those totals at each testing week. We also keep a board in the Weight Room, with records of all our Core lifts broken down by J.V. & Varsity.
When possible we expose are best lifters to one Powerlifting and/or Weightlifting meet held locally during this time. In the past, our lifters have held age-group State Records in both PL & WL. On a side note, we also make the weight room a place where basic math is done. Players have to figure out what plates equal the weight they need. We try to get them to think on the fly we really keep them on their toes when we switch back and forth between Kilos & Pounds!
We break the team down by Offensive Position into "Linemen," "Backs," & "Ends." Each position is broken down into sub-groups of 5-6 players. These players lift together. To make things run smoother, the on-deck lifter is spotting/handing off and the in-the-hole lifters are resting, spotting, or loading . Suggested Warm-up weights are posted based on Work Set weight. The Core & Auxiliary exercises are grouped together by main muscle groups exercised. Group "A" consists of Back Squat, Leg Press, Lunge, Leg Curl, Standing/Seated Calf Raise, BFS Dot Drill, & Crunch with weight. Group "B" consists of Shoulder-width Grip Bench press, Shoulder-width Grip Incline Press, Weighted Dip, Lying Tricep Extension, DB Hammer Curl, & DB Side Bend. Group "C" consists of Standing Press Behind The Neck, Power/Hang Clean, Back Hyperextension, Lat Pulldown, Neck Machine, & Russian Twist.
MONDAY WEDNESDAY FRIDAY
LINEMEN "A" LINEMEN "B" LINEMEN "C"
BACKS "B" BACKS "C" BACKS "A"
ENDS "C" ENDS "A" ENDS "B"
Each group of players hits each Group of exercises once per week allowing them to work hard and still have ample time to recuperate(1 week). We are lucky to have the space and equipment to train 60 70 lifters. You may have to modify the above or add an additional lifting day to accommodate more players. Another way the accommodate more players, if they have Weight Training as their Physical Education class, is to do the workout during their Gym period(s). Yet another way, involves coming to school during "0" Period to lift. On the average we can finish a workout in 60 90 min. If it takes longer than that, the attention span and energy of players starts to wane.
A "sample" of the Reps-%age scheme follows:
WEEK WEEK WEEK WEEK
1 10s x 65% 8 10s x 70% 15 8s x 72.5% 22 5s x 85%
2 10s x 70% 9 8s x 75% 16 8s x 77.5% 23 5s x 87.5%
3 8s x 72.5% 10 5s x 77.5% 17 5s x 82.5% 24 3s x 90%
4 8s x 75% 11 5s x 82.5% 18 5s x 85% 25 3s x 92.5%
5 5s x 77.5% 12 3s x 85% 19 3s x 90% 26 2s x 95%
6 5s x 80% 13 3s x 87.5% 20 2s x 92.5% 27 2s x 97.5%
7 RE-TEST 14 RE-TEST 21 RE-TEST 28 RE-TEST
Our Juniors & Seniors are Re-Testing 1RM; our Freshmen & Sophomore are Re-Testing 2-3RM and we will project their 1RM. Improvement varies because of many variables. Fiber type ratio(genetic) will affect the players & you will soon find out the "reppers" from the "singlers." We expect to see small improvements in our older players & greater improvements in our younger players. Motor patterns associated with lifting for the first take time to develop, but improvements are noted shortly, mainly due to repetition/practice. In the older players, with more developed motor patterns, strength gains slower due to a variety of neuromuscular factors.
Part Five
The part of our program that we have the least control over is the Summer Program. Before the players leave school, they are given the last Test after the 28-week Post-Season program ends. Players are given a Summer Workout Handbook. The Handbook outlines a general program that will last until players return to school for 5-Day Prep/Camp. There is no way of knowing whether or not the Handbook contents will be adhered to. We try to adhere to K.I.S.S. principle when drafting it, so it is basic/generic. It is broken down into 5 main areas, which are:
Summer Lifting Program
Plyometric Program
Sprint Program
Distance Program
Flexibility Program
The Summer Lifting Program includes all of our Core/Auxiliary Exercises + several others. We recommend 3 days/week of lifting. The Program is a "Bodybuilding" type of program with reps in the range of 8-12 and sets <5. Percentage of 1RM is in the range of 60 75%. The exercises suggested can all be done with Free Weights, in case the players dont have access to anything else (Machines).
They are, for Lower Body:
Back Squat
Front Squat
BB or DB Lunge
Stiff-leg Deadlift Off Platform(Weight never touches floor during set)
Floor-supported Back Hyperextension(Weight Optional)
Standing Calf Raise
For Upper Body:
DB or BB Flat Bench Press
DB or BB Incline Press
Standing Strict Behind The Neck Press
Military Press
DB Front, Lateral, Bent-over Raise
DB or BB Shrug
Power/Hang Clean
Pull-up/Chin-up(Weight Optional)
Dip(Weight Optional)
DB Hammer Curl
DB or Surgical Tubing Internal/External Rotation for Rotator Cuff
Neck Manual Resistance(With Towel) in Flexion/Extension, Lateral
Flexion. & Rotation
For Midsection:
Russian Twist
DB Side Bend
Crunch(Weight Optional)
Plyometrics are done also; they include:
Continuous Broad Jumps
1-Leg Bounding
Box Jumps
Dot Drill(Draw Dots on floor with chalk)
Flexibility work is done with Static, 10-count Hold, then relax, repeat for total of 3 sets. The stretches are the same ones we use throughout the season, except for partner PNF stretches(We substitute static stretches for these).
The Sprint Program is basically the same as we do during Pre-Season. For short sprint(<100yds) utilize a 3:1 Work : Rest Ratio. For longer sprints(<400yds) utilize a 2:1 Work : Rest Ratio. The short sprints work the ATP-PC system & the longer sprints work both the ATP-PC & Lactic Acid systems. We recommend starting with 8-10 sets & adding 1 set per week for the short sprints. For the longer sprints, we recommend starting with 3 sets and adding 1 set per week.
Finally, we like the players to do 1 long jog per week, ranging in distance of 2-3 miles for backs/ends & 1-2 miles for linemen. These should be timed, but no Target times assigned. Again, advise doing the running in morning or evening before temperature/humidity gets too high.
I have tried to give you a very basic and SAFE training program. Will you have to modify it? Yes! Is this the only type of Program of its kind? No! Please use common sense when adapting it to your program. Remember the goals are to prevent injuries, hopefully make players bigger, faster, & stronger, and to bring players & coaches together as a TEAM!
REFUSE TO QUIT!
Rocky Blier Refused to Quit
from "The Edge"
The Pittsburgh Stealers took Blier as their last pick of the 1968 draft in the 18th round. But Blier was also drafted by the Army that year and sent to Vietnam. While he was there, he had the bottom of his right foot ripped open by a grenade, his right leg shredded by shrapnel and his left thigh hit by gunfire. He was listed as 40 percent disabled. Still Blier wanted to play football. He would rise in the early hours of the morning and jog with the help of a special sole he designed for his shoe.
And when Pittsburgh's training camp opened in 1970, Blier was there, battling eight running backs for only five spots. "I didn't want to face the truth," Blier said. "I have a certain self-discipline, an ability to persuade myself that reality is not what it seems.
During the training camp, I convinced myself that I actually had a chance to make the ball club. I forced myself to ignore the fact that I still had a noticeable limp, especially late in the day when I was tired. Years later, in better times, players told me how they collectively shook their heads in 1970."
It became evident to those at the Steelers camp that Blier wouldn't quit, despite the advice of coaches, trainers, and doctors that he should give up football rather than take a chance of suffering permanent injury. Blier almost made the team that year, but was the last player cut before the final roster was set.
He underwent another operation on his foot and was put on the Steeler's injured reserve list. He scouted for Pittsburgh and was reactivated for the team's final game. And he worked to get ready to take another shot at the NFL. "I tried to rationalize the workout. Ten laps, two and a half miles. That's all I could do," Blier remembered. "My right toes ached; I still couldn't push off them. I was still running cockeyed on the heel and side of my foot. My toes had no strength, no endurance, no flexibility. I couldn't do any more. "Then I thought of the other running backs --- Bankston, Fuqua, Pearson, plus the rookies who would be coming in. Ten laps would be nothing for them. Then I imagined myself . . . in super shape, running the football, breaking tackles, the crowd roaring. I got up and ran some more."
At the next training camp, Blier ripped a hamstring muscle in the leg that had been shot in Vietnam. Again, he was advised to give up football. But by that time, the doctors undoubtedly knew what the answer would be. Blier taped up his leg and returned to the field.
By 1972, Blier was playing every game with the Steelers on their specialty teams. He was timed faster than he had been before he suffered his wounds. In 1974, Blier moved into the starting backfield. In 1976, he gained over one thousand yards. He became a key player in Pittsburgh's emergence as the dominant team of the 1970's.
Rocky Blier became a great football player simply because he refused to quit.
Hate to Lose!
"... You can't just go out there wanting to win and expect the other guy not to feel the same way! You must HATE TO LOSE - hate it like you never hated anything ever before or ever will again! You gotta hate so much that two blockers can't beat you, that three tacklers can't take you down, that your blocks become inescapable - do everything you can to keep from losing! It's not enough to want to win - you gotta hate to lose!"
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