( '"

THE .

UNIVERSITY OF

NOTRE DAME

I

.~.

SUMMER COND loTION I NG

·198"8·

~ .. NOTRE DAME STRENGTH s; CONDITIONING FOOTBALL OFF

, NOTRE 'DAME~ IN 46556 PH. • :(21 9l 239-7890

PH. • (219) 286-2671 HOTL I NE • (219) 286- 2 B 7 1 HOURS: SUNDAYS 8-1 0 P.M.

MONDAVS 7-9 A.M. ·-CENTRAL STD. 'TIME* *

l='L . l J' -- . I I

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TABLE OF CONTENTS

I. SUMMER CALENDAR OF SCHEDULED EVENTS ...... " ....... l

. .

II. LIFTING SECTION : 2

SPLI T ROUT I NE

HEAVY-f-1ED I Ut~1. : 3

CYCLING THE PROGRAtt A

GOALS

WARM-UP

BREATH I NG. . 5

STALENESS

LIFTING TECHNIQUE

FULL RANGE [:<ERC I SE

III. '33 EXERCI SE............. . 6

J V. TEST I NG SECT ION .. ' 7

V. DAILY CONDITIONI NG CALENDAR. · 14

VI. STRETCHING ..

.................................................... 23 .

VII, SPEED TRAINING DRILLS : · 28

VIII. INTERVAL SPR I NT Tk A I N I NG 37

.... _----_ .. _- ---------- ----- .~-

I '

SUMMER CONDITIONI NG CALENDAR

JUNE

N

o

T

E

'JULY

D

A

M

E

AUGUST

SUN

TUE:J

:1AT

THUR:) rRI

W[D5

MON

j 1 MAll IN 2 3 4
LIfTING
CARDS TO ND
5 6 7 8 9 10 1 1
12 13 BEGIN 14BEGIN 15 16, 17 18
LIGHT LIGHT
CONDITION SPRINTS
19 20 21 22MAIL-IN 23 24 25
LIFTING I
CARDS TO ND
26 27BEGIN 28BEGtN 29 30
HEAVY HEAVY
CONDITION SPRINTS SUN

fRI

SAT

MON

WEDS

THURS

TUES

1 2
:3 4 5 6 7 '8 9
~
10 1 1 BEGIN 12 13 MAIL-IN 14 15 16
SKilL/DRilL LIFTING
BY POSITION CARDS
1 7 18 19 20 21 22 23
24 /~ 25 26 27 28 29 30
/
/
V' 31 " SUN

MON

TUES

WEDS

THURS FRI , SAT

1 2FRESHHEN5 4 5 6
LAST DAY OF
SUMMER REST REST
CONDITION
7 8 •• 9YARSITV 10 1 1 12 ... I 3
FRESHMEN LAST DAY Of VARSITY
REPORT SUMMER I REST REPORT
CONDITION 1

',"'\...,.

LIFTING SECTION

In the past decade the game of football" has made many sophisticated changes. Each, year we see athletes becermnq' bIgger. stronger, and faster. making the game of

football more demanding both phySically and mentally.

The number one purpose for strength training is to improve athletic ability. Football performance depends on a number of cueltttes which are either directly or Indirectly depenoont on muscular strength. Speed, oower.. ~1I1ty 1 and endurance are the physical attributes which fall Into this category.

Strength traimng is a bonus In the area of injury prevention. It is obvious that strength training causes .increase in muscle size, but other physical alterations are not as well known. These include\. increases the strength of muscle attochments (tenoons, l.igaments) and also the oensnv of bones increases at the sites of muscle origins and insertions. If an injury does occur, many times ·it Is not as serious and has the ab11lty to rehabilitate at a much faster rate as a result of strength training.

In OO11tlon to the phYSical changes mentioned, psychological chan~ are also ~Ing to be evIdent. A well- condtnorec athlete who has followed his lifting and conditioning program consistently will see evident gains In the four Important physical areas: 1) speed, 2) power ,3) agility, and 4) strength. As a result you are ~ing to be bigger I and that w111 give you the actJed confidence which will carryover to the playing field.

SPLIT ROUTINE

This is the name we use to refer to our program. It is called this because the program requlres you to worK your chest. bOCK I and triceps on Monday and Thursday. On Tuesday and friday you train your shoulders, legs, and biceps. So it is important to usa Wednesday as a day of rest to allow adequate recovery to prepare for Thursday and friday workouts.

Here IS an example or our split routine listing the body parts and the days they are
work.ed.
MONDAY TUESDAY WEPNESDAY THURSPAY FRIDAY
CHEST SHOULDERS CHEST SHOULDERS
BACK LEGS PEST BACK LEGS
TRICEPS. BICEPS TRICEPS BICEPS 2

HEAYY-MEDIUM SYSTEM

\, -

In orosr for you as an athlete to make better progress over longer periods of time, you must understand and implement the heavy-medium system Into your workout program. This system makes sure you ar.e not workwg at meximum intensities fNery workout. Monday and Tuesday are at full intensity or what we call heavy training days, with Thursday and Friday at reduced intensities or menum training~.

One of the biggest problems in strength training looay is that athletes think every time they work out, it has to be at 1 OO~ Intensity level. . It 15 Important that YQU understand this. is not true because working out at 1001 Intensity cenststentlv does not allow proper time for the boo, to recover and rebul1d. Eventually the bOO{ cannot handle the stress p laced on it and gets weaker, leaving It susceptible to Injury.

The following IS an· example of a one week lifting program using the spilt program,
heavy-medium system:
NAME: BILL MARTlNOV WEEK: 1
I.Follow the prescibed
Monday weight and r ep's for
BENCH PRESS 22(l 1 (, each set. Read from
* INCLINE PRESS 15(- 10 left to right.
*HANG CLEAN 155 1:'0 5
LAT PULL DOWN 14 1 ':.: /0 <<= : (~
TRICEP EXTENSION ::. 10 10 <= 1') 2.Notice that Monday and
~,
TRI OF YOUR CHOICE .:: 1( 10 c: 1(1 Tuesday workouts are
. ." ._.
- -. __ . heavier on each set thar
Tuesday Thursday and Friday.
MILITARY PEESS 135 10 10 145 10 /0 155
LATERAL RAISE 15 1 II 10 20 10 /0 20 3.lt is important for you
BENT-OVER RAISE 2(1 10 10 :1) 10 J() to try to achieve as mar
POWER LEG 465 10 10 50(' It) /0 C'''''C' repeptitions as possiblE
._I.,J..J
::OUBLE LEG CURL 3 10 /0 1 10 10 4 on the last set on each
L,EG EXTENSION 1 (~ 1(1 10 : 1 F' /0 12 exercise on Monday and
STRAIGHT BAR CURL ~5 10 10 70 10 10 75 Tuesday workouts.
BI OF YOUR CHOICE 30 1 o /0 -r~~ 10 10
,~.~L
lNECK MACHINE 3 10 10 3 10 /0 /0 4.0n Thursday and Friday
Thursday simply follow the pre-
BENCH PRESS 195 1~) 10 21·.:~ ! I) /0 23 10 scribed weight and
* INCLINE PRESS 135 1 (J /0 145 1 o 10 10 repetitions for each
*HANG CLEAN 150 5 5 1"'"<= 5 5 s- set.
-', .. '
LAT PULLDOWN I? 1(1 /0 14 10 /0 '0
.~
TRICE? EXTENSION 5 11:' /0 .::- 1 (, /0
TP.I OF YOUR CHOICE 5 E~ /0 = 1(1 /0
.. __ .. ,_ ..
Fridav 10 It;
11IL ITARY PRESS 130 10 ~ ~.~ 11? /0 150 10
LATERAL RAISE 15 10 /0 ,<= I :~ /0 20 10 10
_SENT-OVER RAISE 15 1 C' /0 ,=" 10
F'81>JER LEG 445 1 r) 10 4'::l,-, 10 10 515 10 /0
DOUBLE LEG CUF:L 3 1') 10 ] I ~:; J 4 0 /0
LEG EXTENSION 10 1 ~) 10 /0 12 o /0
STRAIGHT BAR CURL 60 1 (l 10 ~S 10 /0 70 0 /0'
BI OF YOUR CHOICE 30 10 10 - . : (. 10
*NECK MACHINE 2 10 10 _ 10 to 3 0
.:,
3 ------------------------------

cyell NG THE PROGRAM

When using the neevv-menum system. it is important that you follow the prescribed weight and repetitions for each set. Notice on the example one wee~ program on the previous page- --your Monday and Tu8sooy workouts are heavier than your Thursday and Friday ones. *It IS Important for you to try to achieve as many repetitions as possible on the last set on each exercise on Monday and Tuesday wcrkouts, On Thursday and Friday follow the presCribed weight and-repetitions for each set. This is important to help us adjust your poundageS for each phase of our summer program. Notice that on the calendar, there are scheduled MAIL-IN dates set for. you. Send us your completed next to last week lifting card, this allows us ttme to edit your 1 rep max levels. By the time you finish your last weel<, we w!ll have sent you another 4-6 weeks.

Many problems that occur when strength training over a long perloo of time Is that an athlete w1ll experience ipld strength gains at first and then the strength gatns will diminish and stop completely. This is called reaching a plateau. These plateaus seem to be caused by a muscle simply becoming accustomed to the intensity of the program being followed or because you have become stale and need a change of pace.

-

Cycling the program is the technique we use to progressively vary the training

intensities each weel< to allow you to gain strength over a longer period of time without experiencing a plateau or burnout.

Your training phases will be increased conststentlv and with mooeration. This will enable you to gain strength over the enUre summer and be at your peak strength when you report in the fall.

GOALS

It is Important for you as an athlete to set goals ln each of the important areas of your total co!,)dittomng prO'Jram. I) speed - 40yd dash. 2) power - vertical jump, 3) strength -bench press/power leg, and 4) speed endurance - 300yd shuttle.

Not only think about what you want to do In each area, but also write your goals down . on paper so you can see them daily.

When you receive your summer program, make one of your goals to follow your summer conditioning dally schedule as conststentlv as you posslblly can. Don't worry about testmg yourself--as long as you are makmg progress and accOmplishing your workou_ls in your dally schedule, that's what is important.

WARM-UP

Muscles should be properly "warmed-up" In advance by the performance of lighter, exactly Similar movements. You cannot warm-up for a bench performance by ooing leg curls.

On your mejor exercises wrncn are mdicated by an asterisk before the name, the first

4

LIFTING TECHNIQUE

" ,

set we indicate is a su~ted warm-up set according to your strength level on that exercise.

BREATHING

Correct breathing during exercise provides a gJOd oxygen supply for the muscles in order to perform the work, No matter wners the starting exercise position, inhalation takes pleee at that point. The breath is then held until near completion of the repetition. when the air 15 forcibly exhaled.

STALENESS

Most athletes attempt to train ha'rrer when they start feeling stale 1n hopes of regainmg the lost strength. Thev end up losing more strength and getting depressed. The best solutten 15 to back off on your tr aminq so that your bOO'{ can recuperate. If you start feeling stele, cut the number of exercises oown in eeen body part area. Just concentrate on the major exercises.

Many times you see athletes using very poor form when executing an exercise. The bench press is probably the most abused exercise. Bouncing the bar off the chest and raising the hips off the bench are common "bad habits" techniques. By incorporating these boo nebtts or cheating tecnntqoes. the muscle ooes not 00 the actual work and therefore does not receive the full benefit of the exercise Such a prectice is very unwise because of the posstbf ity of jotnt and muse Ie nuurv. Technique is very critical at the University of Notre Dame. DO THINGS THE RIGHT WAY I If you have any questions concerning lifting techntque, consult the 33 exercise book let provided.

FUll'RANGE EXERC I SE

All exercises must be executed through the, full range of motIon jf you wish to receive the full benefits of strength trammc. Partlal movements are unwise because after a period of tlma, the range of motion of the muscle will be reduced. This can meks the bOO; parts less flexIble and increase the chances at Dulling or straIning a muscle, Perform the exercise exactly as described. '

5

~- ~~~ ----------------------------

ARMS

13. LYING TRICESP EXTENSIONS

14. TRICEPS PUSHDOWN IS. BARBALL CURL

16. WRIST ~URLS

17. DIP EXERCISE * E-Z CURLS

* PREACHER CURL DUMBBELL * DUMBBELL CURL

ABDOMINALS

30. CRUNCH

31. SLANT BOARD SIT-UP

32. HIP FLEXION EXERCISE

33 EXERCISES

CHEST

1 .: BENCH PRESS

2. INCLINE PRESS

3. DUMBBELL INCLINES

4. CLOSE GRI P BENCH PRESS.

5. DUMBBELL FL YS

6. VERTI CAL CHEST

* MACHINE BENCH PRESS * DECL I NE PRESS

SHOULDER

18. PUSH JERKS

19. MILITARY PRESS 20.1A TERAL ARM RA! Sf

21. BENTOVER ARM RAISE

22. DUMBBELL SHOULDER PRESS

BACK

7. HANG CLEAN

8. DUMBBELL CLEAN

9. BARBELL UPRIGHT ROW 10. LAT PULLDOWN

. II. LOWLAT PULL 12. BACK EXT ENS ION

LEGS

23. POWER LEG

24. LEG CURL

25. LEG EXTENSIONS

26. LUNGE

27. CALF MACHINE EXERCISE

28. LEG SQUAT

29. HIP EXTENSION

NECK

33. NECK EXERCI SE

* NAUTILUS 4-WAY NECK MACHINE

* OPTIONAL EXERCISES THAT PERTAIN TO MUSCLE GROUPS.

6

freshmen - Report and Test

1. Body Weight

2. Body fat%

3. Height

4. Power Leg

5. Vertical Jump **6. 40 Yard Dash

7. 300 yd Shuttle Run

8. 6enchPress

Varsity - Report and Test

1. Body Weight

2. BOOt Fat %

3. Height

4. Power Leg

5. Vertical Jump

6. 300 yd Shuttle Run

7. Bench Press

TESTING SECTION

On the following pages are the descriptions of the tests that we wlll use to evaluate vou when you first report in August. It is important that you become famlliar with eecn test, and per100ically orecuce each test throughout the summer Inorder to improve. Also, it w1l1 Insure you to be prepared for the Fall testing in August. The data the ececnes receive from these tests Is very important because the testing results could ostermme what posiUons you might be best suttee for or any position changes.

We have designed your summer .program (both running & lifting) so that you wl11 be in the best cond1t1on possible for all of the components we will test. It is imperative that you follow your summer program as outlined and give your best effort so you can test to the best of your abilities.

. .

Below are the reporting dates and tile physical performances that you will be tested In:

..

AUGUST 8. 1988

AUGUST 12. 1988

**NOT£ - on Iy the Freshmen W III. be tested for the 40yd dash in August.

7

,

a. Scale

BODY WEIGHT

Equipment and Materials Needed:

Procedure:

a. Athlete must we1gh In with just gym shorts, T-shirts, and socks.

b. Weight recorded to the nearest 1/2 pound

HEIGHT

Equipment and Materials Needed:

a. Flat wall the athlete can stand against, with a measuring tape or marked area on the wall.

b. Device to place on athlete's head that forms a right angle with the wall and the person to be measured.

Procedure:

a. Athlete must remove shoes, stand with heels, buttocks, back and head against the wall.

b. Place retice on the athlete's head so that a right angle is formed with the wal1. and measure to the nearest 112 Inch.

POWER LEG (Maximum number of repetitions-measures lower bOOr'strength)

Llnemen= 650 lbs x number of reps . Sk.tlled Positions = 550 los x number of reps

Procedure:

a. Seated Position on the Power Leg rtechtne

1. Rest back. f1al against back support, buttock and hips should rest snug agaInst the seated portion of the machine.

2. Both feet WIll be placed entirely on the Push Platform---NO half-on. half -off with the feet!

3. Hands mw be p iecec on the handles or surrounding area.

8

4. Once the athlete is in position. the test will begin when the athlete

lifts the weight from the rest posttion. Repetitions are then

recorded with the first full leg press. Full- Leg press (or repetition) begins by bringing the weight down in a controlled fashion to the point where the calf mekes contact with the lower hamstring (approx 90 degrees). then the athlete will immediately push the. weight (via Push Platform) up to the' point

where full extension of the legs is achieved. .

S. The athlete being tested w,i11 continue with repetitions until either I) the 90 degree angle and/or the full extension of legs is run achieved.

6. Total number of complete repetitions will then be recorded.

POWER

Power refers to a player's ability to apply maximum force tn the shortest per-led of time possible - from either a stationary or mOVing position.

VERTICAL JUMP

When you arrive in August for Fall Gamp, we will be testing your vertical jump using a device cal1ec1a vertec. The vertec allows you to be tested away from a wall, which enables you tojump tayour highest POIOt. Read directions below.

Equipment and Materials Needed:

a. Area merked on wall in 1/2" intervals

b. Yertec

c. Reset Bar

Procedure:

a. Athlete stands with hIS side to thewall--the Side which he will reach up

with when jumping. . .

b. Ma~e sure his feet and rupsere next to the wall.

c. Athlete then reaches as tllgh as pOSSible, keeping feet flat on the floor.

d. Record helght reached to the nearest 1/2".

e. Athlete then g)E!s to the vertec and posinons himself directly underneath

the vertec for his Jump. .

f. The athlete then, with no steps and wIthout moving feet, jumps hittIng as many vanes as possrtile at his highest point.

g. Record height jumped to the nearest 112". The vanes on the vertec are 1/2" apart.

9

'., ~ I

h. Subtroc:t height reached from height jumped.

i. Record best of two jumps.

Example: HeIght jumped - 123 Height reached - 93 1/2

vertical jump . 29 1/2

causes for Disqualificatlons:

a. Not having feetand hips next to wall when reaching

b. Standing on tiptoes when reaching

C. T aK i ng a step before the j 'J m p

d. Taking a snurne jump before Jumping

SPEED 40 YARD DASH ***FRESHMEN ONLY

. The most important physIcal ettr ibute is running speed. Having a fast start and gco:I acceleration are especially important in the game of football. Being a step faster is the difference between winning and lOSIng.

When you arrive in August, your 40 yard dash will be tested with a stop watCh. ln aa:lition to your 40 yard time, we also record your 10 yard time. This allows us to evaluate your running technique and helps us to prescribe speed development for you Individually.

Equipment and Materials NeedeJj a. Stop Watch

Procedure:

a. Set up the markers .j! ! 0 and 40 vcs.

b. Stretchlnganocom~lo?'"e warm-up Is of extreme Importance.

c. Place your hand on 5tlrt't:g line"

d. Timer begins timl:-I'~ -.vr.en the athlete's hand is lifted from the line.

e. Athlete is timed at : (J ,wj 40 yards.

f. Ath tete's ttme is dl':~ i'r.eo when the seen yard ltns is broken.

g. Run two trials and r eccrlj best time.

10

.. ",

,

Causes for Disqualification: .

a. Not gett; ng set before start.

b. Rock:ing the body just before the start.

SPEED ENDURANCE

Speed endurance 13 defi ned as an athlete's abilitl.j to do an aerobic vork over a )U3ta1 ned period of t1 me, .".fllCh is the energlJ system pri merilu used in football. Speed endurance can become 8 detidi og factor duri ng the latter portions of many football games.

300 YO SHUTTLE RUN:

[qui pment and Materiah Needed:

e. four stcpvatcnes

b. Measured (60 yards) course

C. four timers/recorders

d. Recordi ng charts

T estt og P roced.ure:

d. Stretch and \18rm- up before begl nni og lJ{)ur fi rst of tvo trials.

b. Beq; n at the goal Ii fie on your f1 rst trial.

c. On the ti mer's signal, sprt nt to the 60 yard 11 ne and return to the goal 11 ne for a total of 5 full tri pe. (5 x 60 uds. = 300 yd$J

d. Foot contact must be made on the 90a111 ne and the 60 yard Ii ne 'When changing direcnons.

e Upon completion of the fi rst trial, the ti me 1$ recorded and a 2 mi nute clock is started to allJ)\1I tor the rest interval until the next trial. After you

have completed 'Jour fi rst trial, you may val k: or stretch. It is important to keep movi ng so IJOIJ don't tighten up. Stay alert for the sterti ng ti me on the second triel

f. After both trtals are complete, there should be tvo ti mes recorded. Ii mea 3hould be recorded to the nearest 10th of a second. Take the average of the tvo times and record it. (example: first trial 48.8 seconds, second trial 50.8 seconds = 49.;:: everace.)

------------------------------_._---- -

11

..

"

The average of the ti rnes is en i mpartant coneideratten. Msny athletes complete the f1 rst triel In good taemcn .. but do not beve edequated speed endurance to

complete two good trtats.

60lJd
50 yd
40 yd
30 yd
20lJd
10 yd
Goa11ine
,. '* * * HoW' you '.,,,ill be tested in fan tamp

a. li ne up eight athletes across the 90811.1 ne.

b. On starter's command, all athletes begi n tbei r fi rst of t~N'(I 5 X 60 IJd. trials.

c. When completed, another group of eight athletes start.

d. After cornpleti n9 the f1 rst trial, the eight athletes have a two- mi mite rest while 'l¥'slld I"tt} back to eet reedu for the second trial.

IMPORTANT IMPORTANT IMPORTANT IMPORTANT

MANDATORY TARGET TIMES fOR FALL CAMP:

NOTE: MISSED TIMES WILL BE ENfORCED BY EXTRA RUNNING DURING fAll CAMP.

OllDl 52 SECOND AVERAGE TIME

OLBillB/TE 4~i SECOND AVERAGE. TIME

QB/FB/K 47 '3 fCOND AVERAGE TI ME

RB/WR/FK/DB 46 SECOND AVERAGE TIME

HAVERAGE T1ME=BETWEEN BOTH 300 VARD SHUTTLE RUNS

12

"

BENCH PRESS (1 Rep. maxi mum) - measures upper body strength

Procedure:

a. Position on the ber,ch

I. lie flat on the bench, feet flat on the floor.

. .

2. PO$1t1on IJour hi ps securel y en the bench.

3. Arch ueur bac~~ blJ poemcm ng lJour shoulders as close to your hi ps 8S

possible. . .

4. Pull the shoulder blades together placi ng the chest 83 high 8S possi ble.

. .

5. Pull chi 11 dovn to the neck.

b. Hand spllcing sh(Juld be such that the bar is positioned on the ebeet, the forearm is at approxi matel y 8 ni nety degree angle 'With the bar.

c. Take the bar off the rack (should use e litt-oft), inhale fully and 10000er the bar ina controlled manner to the chest. The bar should touch at the highest poi nt on the chest.

d. Press the bar to arm's length. Exhale as the bar locks out.

Causes for Disqualifui og Li n

a. Any ralsi ng or shi ft; ng of the 11fter's head, shoulders, buttocks, or feet.

b. Any heavi ng or bounchi ng of the bar from the chest.

I;. Any uneven extension I)( arms (Dar can come up Slight! y uneven as long S3

the arms lock CIIJt .jt t he same t1 rne.) .

d. Stopping of the bar duri ng the press.

e. Any touchi og of the bar by the spetter or the bar touchi ng the uprights.

\

13

WEEK 1

(PRE -(OND I T I ON I NG)

Jl)NE.13-17

- - E;.-" --- - ...- .._- - -- --+ - - .._.

TUESDAY . MONDAY .

1. STRETCH (8-MIN. ROUTINE, Pg. 23) I 1. STRETCH (8 MIN. ROUTINE, Pg. 23)

I 2. TIMED 1 MILE RUN TARGET TIMES LINEMEN: 8:00 BACKS: 7:00 LBS/TEs: 7:30

2. SPRINTS

10-40 YO DASHES 10.., lOYD DASHES

f 3. LIFT HEAVY

3. LIFT HEAVY

I f

I

FRIDAY. THURSDAY

1. S.TRETCH (8 MIN ROUTIN~, Pg. 23) . I ·1. STRETCH (8 MIN ROUTINE, Pg. 23)

- - ~

-- -

-

2. SPRINTS

1 0-40 YD DASHES 10-1 0 YO DASHES

2. TIMED 1 MILE RUN TARGET TIMES

LI NEMEN: 8:00

BACKS: 7:00

LBS/TEs 7:30

3. LIFT MEDIUM

3. LIFT MEDIUM

.'

I 14

- -

"

WEEK 2 (PRE-CONDITIONING)

JUNE 20-24

TUESDAY

1. STRETCH ( 8 MIN ROUTINE, Pg. 23)

2, SPRINTS

6-40 YO DASHES 6..: 30 YD DASHES 4-20 YO DASHES 4- lOYD DASHES

3. LI FT HEAVY

.. ,.__._ - -

_j_

fRIDAY

1. STRETCH (8 MIN. ROUTINE, oq ~3)

2. SPRINTS

6- 40 YO DASHES 6- 30 YO DASHES 6-20 YO DASHES 6-1 0 YO DASHES

3. LI FT IjEDIUM

-

I

.-

MONDAY

1. STRETCH (8 MIN ROUTINE, pg 23)

2. TIMED 1 1/2 MILE RUN TARGET TIMES

LINEMEN: 11 :00

BACKS: I 0:00

LBS/TEs 10:30

3. 1I FT HEAVY

- _" - -

. I

THURSDAY·

1. STRETCH (8 MIN. ROUTINE, Pg. 23)

2. TIMED 1 112 MILE RUN TARGET TIMES

LI NEMEN: 1 1 :00

BACKS: 1 0:00

LBS/TEs: 10:30

3. LIFT MEDIUM

_-

".

- _

WEEK 3 JUNE 27-JUL Y 1

_ -

TUESDAY

1, STETCH (8 MIN, ROUTINE) 2. SPEED DRI LlS

1. High Knees 4x20 yds( pg 28)

Begin 2. cencce 4x20 yds

3. Bounding 4)(20 vos( PrJ 30)

"Begin 4. Power Jumps 2x5 j umps( pg 32) t

Begin 5. Speed Jumping" 2x25 vos (pg. 32)

.,

l

3. SPRINTS

1. 1 0 l' 40 yds

4. JOO 8 MINUTES (LIGHT JOG)

5. LIFT HEAVY

__,.. -_ -

. fRIDAY

1. STRETCH (8 MIN. ROUTINE)

2. SPEED DRILLS . 1 . H1Qh Knees

2. carioca

3. Bounding

4. Power Jumps

5. Speed Jumping

4x20 vos 4x20 vos 4)(20 vos 2x5 jumps 2x25 vos

3. SPRINTS

1. lOx 40 yds

4. JOG 8 MINUTES (LIGHT JOG)

S. LIFT MEDIUM

MONDAY

J 1. STRETCH (8 MIN.ROUTINE)

2. INTERVAL SPRINTS- IS SEC. REST BETWEEN SPRINTS

I. 4- lOyd sprints

2. 4-20 yd sprints

3. 2- 40 yd sprints. ----rest 3 minutes---- 4. 4-10 yd sprints 5..2-20 yd spr1nts 6.4-40 yd sprints ----rest 3 mlnutes---- 7. 2-10 yd sprints

8: 2- 20 yd sprints

9. 2- 40yd sprints

3. RUN - 220 YD SPRINT t 4. LIFT HEAVY

THURSDAY

I" ~TRETCH ( 8 MIN. ROUTINE)

2. INTERVAL SPRINTS: 15 SEC. REST

I BETWEEN SPRINTS

. 1. 4- lOyd sprints .

2. 4-20 yd sprints

3. 4-40 yd sprints ----rest 3 minutes----

4. 4- lOyd sprints

5. 2- 20 yd sprints

6. 4-40 yd sprints ----rest 3 mlnutes----

7. 2- lOyd sprints

8. 2-20 yd sprints

9. 2- 40 yd sprints

I I' I

I

3. RUN 1 - 220 YO SPRINT

14. UFT MEDIUM

16

WEEK 4

JULY 4-8

-,- - MONDAY

I I. STRECTCH (8 MIN. ROUTINE)

15 SEC. REST BETWEEN SPRINTS

TUESDAY

I. STRETCH (8 MIN. ROUTINE)

2. SPEED DRillS

I. High Knees 4x20 vets

2. car ioca 4x20 yds

3. Bounding 4x40'ids

4. Power Jumps 2xs jumps S. Speed Jumping 2x25 yds

I 2. INTERVAL SPRINTS:

Beg1n 2 quarters 1. 4-15 yds 2.2-20 yds 3.2-2Syds

I 4.2-30yds --rest 2 1/2 mln-- 5.2-10 yds

6.2-20 yds .

7.2-20 ydS

I 8.2-50yds

--rest 1 1/2 min--

9. 4-15 yds

W. 2-25 yds

II. 2-30yds 12.1-40yds --rest 2 1/2 mln--

. 13. 2- 15 yds 14.2-35ydS 15.2-40yds

3. SPRINTS

. 1. lOx 50 yds ( 30 sec. rest

between sprints)

4. LIGHT JOG - 10 MINUTES

5. LIFT HEAVY

I 3. RUN 1 - 220 YD SPRINT 4. 1I FT I:!fAYY.

~ _. - ~ -~I

I

., THURSDAY

11. STRETCH (8 MIN. ROUTINE)

FRIDAY

1. STRETCH (8 MIN. ROUTINE)

2. TEST 300 YO SHUTTLE

(SEE PAGE 11 fOR INSTRUCTIONS)

2. INTERVAL SPRINTS;

I

I

15 SEC. REST BETWEEN SPRINTS 9. 4-15yds 10.2-25yds

11. 2-30.~ds

12. 1-40 yds --rest 2 1/2 min-- 13.2-15 yds 14.2-35yds 15.2-40yds

1.4-15 yds 2.2-20 yds 3.2-25yds 4.2-30 vos

J - - rest 2, 112 m in- - 5.2-10yds 6.2-20yds

I 7.2-20 yds 8.2-50 yets . --rest I 112 min--

I 3. RUN 1 - 220 YO SPRINT \ 4. LIFT MEDIUM

17

- ~

WEEKS

-----

JULY 11-' 5

~J

.~- ....__ - --- -- --

TUESDAy

1. STRETCH (8 MIN. ROUTINE)

2. SPEED DRILLS

1. High Knees 4x20 vds

2. carioca 4x20 yds

3. Power Jumps 2:.<5 jumps -

4. 10/10 Hopping 2x40 vos (pg. 31)

3. SKilL AND DRilL

**WllL RECEIVE FROM POSITION COACH

4. LIFT HEAVY

.-.---~.-

FRIDAY

1. STRETCH (8 MIN. ROUTINE)

2. SPEED DRilLS

1_ High Knees 4x20 yds

2. Carioca 4x20 vos

3. Power Jumps 2xS Jumps

4. 10/10 Hopplng4x4o yds ( pg_ 31 ) .

3. SKill AND DRILL

**WILL RECEIVE FROM POSIT ION COACH

4. LIFT MEDIUM·

-~---.--- .. - -_.

MONDAY

:1 I. STRETCH (8 MIN_ ROUTINE)

.r 2. INTERVAL SPRINTS: 15 SEC. REST

Begin 3 Quarters &ETWEEN SPRINTS

102-40 yds

--rest 1 1/2 min-- 11. 2- 15 'ids 12.2-30yds 13.2-40yds --rest 2 m1n-- 14.2-20yds 15.2-25yds

16_ 2-40yds

THURSDAY

I. STRETCH (8 MIN. ROUTINE)

I 2. INTERVAL SPRINTS:

- Run 3 QUflrters

I I. 2-15 ydS 2.2-·30 yds 3_ 2-40 yds

I --rest 2 min-- 4.4-10 yds 5.4-15 yds 6.4-25yds 7.2-40 yds

t --rest 2 min--

a. 4-15 yds

9_ 2-30 yds

r 3. RUN 2 - 220 YO SPRINTS

\ 4_ UFT MEDIUM

18

15 SEC. REST BETWEEN SPRINTS 10.2-40yds ..:-rest 1 1/2 mtn-> II. 2-15 yds 12.2-30yds 13.2-40 yds --rest 2 mtn-> 14.2-20yds

15. 2-25.yds 16.2-40 yds

--_

1.2-15 yds 2.2-30yds· 3.2-40yds --rest 2 mln-- 4.4-10 yds 5.4-15 yds 6.4-25yds 7.2-40yds --rest 2 mm-> a.4-15yds 9.2-30 yds

._ I 3. RUN 2 - 220 YO SPRINTS 4. LI FT 1:!Ed'lr

. .

1-- ---.-

•

TUESDAY L STRETCH (8 MIN. ROUTINE)

2. SPEED DRilLS

I. High Kness 4x20 vos

2. carioca 4x20 vos

3. Form Starts 1 Ox I 0 yds (Og. 33)

4. Form Sprints 4x40 vos (pg. 34).

5. Speed Hopping with Each leg

3x20 vos (pg. 31 )

3. SKILL AND DRILL

**WILl RECEIVE FORM POSTION COACH

4. II FT !:!fAYY.

-_ -----

FRIDAY

1. STRETCH (8 MIN. ROUTINE)

2. SPEED DRILLS

I. H1gh Knees 4x20 yds

2. carioca 4x20 vos

3. Form Starts lOx 1 0 yds

4. Form Sprints 4x40 vos

5. Speed Hopping w1th Each leg 3x20yds

Begin 6. Trip1eJump 5 sets (pg. 35"

3. SKilL AND DRILL

**WILL RECEIVE FROM POSITION COACH

4. LIFT MEDIUM

WEEK 6

--

MONDAY

1. STRETCH ( 8 MIN. ROUTINE) .

2. INTERVAL SPRINTS

RUN 4 QUARTERS L2-tOyds 2.2-15yds 3.,2-20yds 4.2-40yds --rest 2 min-- 5.4-ISyds 6.2-50yds -rest 1 1/2 min- 7.2-10 yds 8.2-15ydS 9.2-25 yds 10.2-40yds -rest 1 112 min- 11. 4-15 yds 12.2-50 yds

13.2-10 yds 14.2-15 yds 15.2-20yds 16.2-40Yd$ --rest 2 mln-- 17. 4-15yds . 18.2-50yds -rest 1 1/2 mfn- 19.2-l0yds 20.2- J5yds

21. 2-25yds 22.2-40yds -rest 1 1/2 min- 23.4-15 yds 24.2-50yds

3. RUN 3 - 220 YD SPRINTS

4. LI FT 1:fEA'l.r

THURSDAY

1. STRETCH (8 MIN. ROUTINE)

2. INTERVAL SPRINTS-RUN 4 QUARTERS

1.2-10yds 13.2-.10yds

2.2-15 yds 14.·2-15 yds

3. 2- 20 yds 15. 2- 20 yds

4.2-40yds 16.2-40yds

--rest 2 mtn-> --rest 2 min--

S.4-15yds 17.4-15yds

6.2-50ydS 18.2-50yds

-rest I 1/2 min- -rest 1 112 min-

7.2-10yds 19.2-10 yds

8. 2-15 yds 20. 2- 15 yds

9.2-25 vets 21.·2-25 vos

1 O. 2- 40 yd 22. 2- 40 yds

-rest 1 112 min- . -rest 1 112 min-

11. 4-15 yds 23. 4- 15 yds

12.2-50 yds 24.2-50 yds

3. RUN 3 - 220 YO SPRINTS

I 4. LIFT MEDIUM

I I

I

19

-_ -- -

JULY 18-22 -. ,-

,

f

•

- -

_._ ~ - -

- - --

WEEK 7

JULV 25-29

TUESDAY MONDAY
1. STRETCH (8 MIN, ROUTINE) 1: STRETCH (8 MIN. ROUTINE)
2. SPEED DRILLS 2. INTERVAL SPRINTS
1. H1gh Knees 4x20 yds 1.2-10 yds 13.2-lOyds
2. carioca 4x20 vos 2.2-15 yds 14. ~-15 yds
3. Form Starts lOx 1 0 yds l 3.2-20yds 15.2-20 vos
4. Form Sprmts 8x40 yds 4.2-40yds 16.2-40yds
Begin 5. Power Hops with eaCh leg --rest 2 mtn-> --rest 2 min--
2x20 ydS J 5.4-15ydS 17.4-15 yds
6. Triple Jumps 5 sets 6~ 2~50 yds 18.2-50 yds
I -rest I 1/2 min- -rest 1 1/2 min-
3. SKILL AND DRILL .. . 7.2-10 yds 19.2-IOyds
**Wlll RECEIVE FROM POSITION COACH , 8.2-15 yds 20.2-t5yds
9.2-25Yds 21.2-25 yds
4. UfT HEAVY 10.2-40yds 22.2-40yds
-rest 1 t 12 min- -rest 1 1/2 min-
11. 4-15 yds 23.4-15 yds
12.2-50 yds 24.2-S0yds
3. RUN 3 - 220 YO SPRINTS
4. liFT HEAYY
.- - --- - - --
FRIDAY THURSDAY

1. STRETCH (8 MIN. ROUTINE) 1. STRETCH (B MIN. ROUTINE)
. 2. SPEED DRilLS 2. INTERVAL SPRINTS
I. High Knees 4x20 yds RUN 4 QUARTERS
2. carioca 4x20 vos 1. 2-1.0 yds 13.2-10 yds
3. Form Starts lOx I 0 vds 2.2-15 yds 14. 2- IS yds .
A. Form Spr1nts. 8x40 yds 3.2-20yds 15.2-20 vos . - ..
5. Power Hops with eecn leg 4. 2-40y~ 16. 2-40 vcs
2x20 vcs --rest 2 min-- --rest 2I'flin--
6. Speed Jumps 2x20 vos 5.4-15 yds 17.4-15 yds
7. TripleJump 5 sets 6.2-S0yds lB .. 2-50 yds
-rest I 1/2 min- -rest 1 1/2 min-
3. SKilL AND 'POSITION 7.2-10 yds 19.2-10yds
"'*WILL RECEIVE FROM POS! r ;'j, ': ~ACH B. 2-15 vds 20.2-15 yds
9.2-25yds 21.2-25 yds
4. LIFT MEDIUM 10.2-40 yds . 22.2-40 yds
-rest 1 112 mln- -rest 1 1/2 rntn-
11.4-15 vcs 23.4-15 yds
12.2-50yds 24.2-50 yds
3. RUN 3 - 220 YD SPRINTS
4. LIFT MEDIUM
''In
- - -- - '1

~---

WEEK 8 AUG. 1-5

(LAST WEEK FOR FRESHMEN)

'~-J - - - -

MONDAY .

(I. STRETCH (8 MIN. ROUTINE)

2. INTERVAL SPRINTS-RUN 4 QUARTERS

,. 1. 2- 10 yds 13. 2- 10 yds

2. 2- 15 yds 1 4. 2- 15 yds

. 3.2-20 yds 15.2-:-20 yds

I 4. 2-40 yds 16. 2-40 YdS

--rest 2 min-> --rest 2 min--

5. 4- 1 5 yds . 1 7. 4- 15 yds

6. 2-50 yds 18. 2""50 yds

-rest 1 112 min- -rest 1 1/2 mtn-

7.2-10yds 19.2-10yds

8. 2- 15 yds 20. 2- 15 yds

9.2-25yds 21. 2-25yds

10. 2-40 yds 22. 2-40 yds

--rest 2 min--:" --rest 2 min--

II. 4-15 vos 23.4-15 yds

12.2-50 vos 24.2-50 yds

13. R~N 3 - 220 YD SPRINTS 4. LI FT 1::ffAYr

-f- --I

-._. .-

TUESDAY

1. STRETCH (8 MIN. ROUTINE)

2. SPEED DRILLS

1. High Knees 4x20 yds

2. carioca 4x20 yds .

3. Form Sprints 8x40 vos

4. Speed Hops .with each leg 2x20 yds 5. Power Hops with each leg 2x20 vos 2x20yds

( l

3. SKILL AND DRilL

**WILl RECEIVE FROM POSITION COACHES I

l

6. Speed Hops

4. II FT !:!1ID:

- ---

-

- ._-

FRIDAY FRESHMEN REST L STRETCH (8 MIN. ROUTINE) 2. SPEED DRillS

1. High Knee 4x20 vds

2: carioca 4x20 vos

3. Form Sprints 8x40 vos

4. Speed Hops wah each leg 2x20 yds 5. Power Hops with each leg 2x20 vos

6. SpgedJumps 2x20 yds

3. SKILL AND DRILL

**WILL RECEIVE FROM POSITION COACH

4. LIFT MEDIUM

------- _._- ..

THURSDAY

I FRESHMEN REST

1. STRETCH (8 MIN. ROUTINE)

12. INTERVAL·SPRINTS-RUN 4 QUARTERS

1. 2- 10 yds 13. 2-10 yds .

2. 2-15 yds 1 4. 2-15 vos

. 3.2-20yds 15.2-20yds

4.2-40 yds 16.2-40 yds

--rest 2 min-- --rest 2 min--

5. 4-15yds 17. 4- 15 yds

6. 2-50 yds 18. 2-50 yds

-rest 1 112 mln- -rest 1 112 min-

7.2-10yds 19.2-IOyds

8. 2- IS yds 20. 2- 15 yds

9. 2- 25 vos 21. 2- 25 yds

10,2-40yds 22.2-40yds

--rest 2 min-- --rest 2 mln--

1 1. 4- 15 ycls 23. 4-' 5 yds

I 12.2-50 yds 24.2-50yds

I 3. RUN 3 - 220 YD SPRINTS

14. LIFT MEDIUM

._

TUESDAY

1. STRETCH (8 MIN. ROUTI~E)

2. SPEED DRILLS

1. High Knees 4x20 yds

2. cenoce 4x·20 vos

3 Form Sprints . 8x40 yds 4. Speed Hops with each leg

2x20 vds 5. Power HopS with each leg 2x20 yds

6. Speed Jumps 2x20 yds

WEEK 9

AUG.8-12

--,I

"I

3. SKILL AND DRilL **WILL RECEIVE FROM POSITION COACH I

4.lIFT~

THURSDAY

REST

I T

l-

I I

I

f I

---

MONDAY

1. STRETCH (8 MIN. ROUTINE)

2. TEST 300 YO SHUTTLE-SEE PAGE 10 FOR INSTRUCTIONS

I I

I

-

FRIDAY

REST

SPEED DRILL SECTION

INTRODUCTION

SprtntIng ~ is II common denominator for your success in football Whether you are II running back acceIeraUng through II hole. a receiver running

a pattern, offensive lineman blocking downfleld, or a defensive player pursuing a play,.your success in any of these situations will be largly dependent on speed.

Although speed is largely determined by heredity, (neuromuscular characteristics,

. limb length, muscular attachments, etc.) we can develop a number of components which increase sprtntlng speed. Speed cannot be -lmproved to great extent by simply running sprints. We must first determine what components contribute

to sprinting speed and to devise drills and exercises to develop these componerits. Although this approach is more involved and requires a greater commitment of time and effort, it offers you a much more complete and comprehensive means of developing speed.

There are some misconceptions about speed development that need to be ·deared up. The height of an athlete is not a determining factor of speed. Some of the fastest sprinters in the world are short in stature. Also, increasing your ,bodyweight will not slow you down as long as the extra bulk is muscular in nature. It is not uncommon for an athlete to increase their bodyweight as much as 50

to 60 pounds and still increase his speed dramatically.

What is Speed?

Speed is simply the product of stride length and stride frequency. Stride length is the distance that we cover between two steps. Stride frequency is the number of steps that can be achieved per second •. Therefore, speed can be improved by increasing stride length and/or stride frequency.

There must be a positive relationship between stride length and stride frequency to attain maximum speed. Most experts on speed training tend to agree best

results are attained by concentrating your efforts on improving stride length.

Stride frequency seems to be determined largely by heredity and trying to improve

1 t tends to negatively affect stride length. .

Let's take, for example, if you increase your stride length a mere two inches from seven feet to seven feet two inches. Then, let's say, your stride frequency

is four strides per second, but doesn't change as a result of the increase of stride .length. Running a forty yard dash, provided there is a running start, your time would Improve II tenth of a second. from 4.70 to 4.60, A distance of almost three

feet In II forty yard dash is gained as a. resuh of an increase of stride length.

Speed Program

An athlete cannot reach his full speed potential by simply running sprints. A number of training elements must be fused together in order to achieve maximum

28

Pro<:edure:

1. Drive knees high and forcefully.

2. When one leg is lifted the oUter leg should be' fultY

extended.

3. Bend forward slightly at the ytaist. keep back straight

4. Drill can be done with or without arms, '

5. When anns are Used drtve elbows vigorously.

6. Relax face and anns.

7. Take short quick I-foot steps.

running potential. Just as a chain is Iimi ted in strength by its weakest link, sprinting can be iirni ted by factors such as the lack of muscular power, flexibili ty or poor

running technique.

This section provides speed drills that willlrnprove your stride length and running technique. The program is progressive in nature. You begin with easy, non-demanding drills and slowly build into harder, more intense ones. This will insure maximal development and prevention of injury. Remember the steps below:

1. Proper form is critical. Perform each drill exactly as described.

2. Concentrate on relaxing while performing drills. '

3. Begin with Week 111 and don't progress faster than the schedule allows.

4. Do the drills in the order they are listed,

r

HIGH KNEES Begin June 28

(Develops the muscles needed for a fast. long stride and flexibility in hamstrings)

Avoid:'

1. Ufting thighs below parallel with ground.

2. Incomplete extension of the legs fully at ankle, knee.

hip joints.

3. Leaning back.

4. Taking steps longer than one fool

5. Tensing face and arms.

7Q

BOUNDING Begin June 28

(To increase stride length)

Procedure:

1. Explode forward from one leg to the other achieving m~um distance on each stride.

2. Drive off the balls of the feet. .

3. Thighs come parallel with the ground.

4. Pump the anns vigorously In coordination with leg movements.

5. Movements are anexaggefated. explosive. and flowing. hannonious action.

6. Done at one-fourth to one-third running speed.

7. RellJX.

Avoid:

1. Achieving too much height

2. Going too fast.

3. Tension In hands, neck, and face.

30

HOPPING DRILLS

(To develop explosiveness for starting power and acceleration)

NOTE: The foDowing drills are variations of the Single Leg Hop. You need to learn the procedure for the Single Leg Hop (see below) so that you c~n incorporate it into the hopping drills.

BegIn July 12

1. 10/10 Hopptng-Start on right leg, hop as fast as possible for ten yards, switch immediately to the left leg and hop the next 10 yards. Altemate from right to left for 40-60 yards. Emphasize hopping as fast as possible.

Begin July 19

2. Speed Hopping-Slmply hop on one leg as "fast" as possible for 8 distance of 20 to 40 yards. Repeat using the

other leg. .

BegIn july 26

3. Power Hopping-On one leg hop for lIS much clistance as possible for 3 to 7 hops. Repeat using the other leg.

(ev.

SINGLE LEO HOP

(T~ develop explosiveness for starting poWer and .acceleretlcn)

Prtx:edUJ'e:

1. Stand b8lenced on one foot with toes pointed straight ahe8d.

2. Swing mms b8ck.ward and bend leg at knee and hip.

3. 5p~hop fOlWmd and up (45 degree angle) by simultaneously swinging anns forward and extending the

legs.

4. Uft the knee high lIS you take off.

5. Go for lIS much distance as possible.

6. Land· on take-off foot

7. Repeat using same leg for required distance.

Avoid:

1. Turning toes outwmd just prior to the hop.

2. Incomplete extension of legs at ankle. knee. and hip joints.

3. Hopping too high or low.

31

Avoid:

1. Spacing feet too wide apart.

2. Turning the toes outward just prior to jump.

3. Bending too much at knees and hips.

4. Jumping without use of arms,

5. Incomplete extension of legs at ankle. knee. and hip joints.

6. Jumping too high or low.

7. Keeping legs straight whUe in flight

JUft\PlNQ DRILLS

(Develop explosiveness for starting power and acceleration)'

,

NOTE! The following drills are variations of the Long Jump. You need to learn the procedure for the Long Jump

(see below) so that you can incorporate it into the jumping drills. .

Begin June 28

1. Speed Jumpln!J--Jumping as fast as possible for distance of 20-40·yards.

Begin June 28 • ~ 2. Power Jumping-Jump as far as possible for 3-7 jump~

(Develops explosiveness for starting power and acceleration)

Procedure:

1. Stand with feet parallel. hlp width apart and toes pointed straight ahead.

2. Swing arms backward and bend at the knees and hips. .

. 3 . .&p/oshIeIyjump up and forward (45 degree angle) by simultaneously swinging the arms forward and extend-

. ing the legs. .

4. WhUe in the air puU the knees up to the body.

5. Land by extending the legs forward

6. Jump for as much distance as possible.

FORM STARTS (Stance) Begin July 19

Procedure:

1. FronUoot is placed 3 to 6 Inches behind starting line.

2. The hend opposite the front foot should be high on fingertips directlY on the starting line, witf! thumb and forefinger !'Mallei to the line.

. 3. The other hand is placed on the hip of the forward leg with elbow pointed up. .

4. The back foOt is 6to 12 inches· behind the heel of the foiWard foot and 2 to 4 Inches to the side.

S. The hips should be slightly above shoulder height

6. ShoulderS should be slightly front of starting line with majority of the bodyweight on front leg and hand.

7. Eyes fodJsed 2-3 feet in front of starting line.

Avoid:

1. Placing front foot back too far •

. 2. Placing hands on knuckles of fingers.

3. Resting arm on front leg. .

4. The hips being . lower than shoulders.

5. Weight being placed on back leg.

6. Holding head up.

FORlWi STARTS (Start) Begin July 19 Procecture:

1. PuB back leg Forcefully forward with a quick and long first step.

2. Straighten front leg explosively, by extending at ankle.

knee, and hip. .

3. Bring elbow of ·support arm forecefully up and back.

4. Drive hend on the hip straight fOrYIard.

5. Move hips fOrYIard.

6. Keep head down.

7. Retax neck. face, jaw and hands.

8. BLAST, EXPLODE

Avoid:

1. Standing straight up coming out of the blocks.

2. Looking up by lifting the head.

3. first step being with front leg.

4. Not extending front leg completely at ankle. knee and

hlp.

5. Driving arms across the body.

6. Twfstlng feet to side when driving out

7. Tension in neck, face, jaws and hands.

I

33

~ __ .. ----. __ ------------------

_ ..

FORM SPRINTS Begin July 19 .

(To develop proper sprinting technique)

Procedure-CONCENTRA TE ON THE fOLLOWING POINTS:

1. Drive off hind leg. extending completely at ankles. knees, and hips.

2. Swing heel up· to the hip.

3. Leg carries to high knee. so thigh is parallel with gro~cl

4. Reach with the foreleg.

5. Arms at a 90 degree angle. swinging independent of the shoulderS straight forward and back.

6. On backswing drtve elbows back and up.

7. On forward swing hand comes to . level of the shoulders.

8. Eyes focused 20 to 30 yarcb. ahead.

9. Hands. shoulders, neck, and face rellVCed.

Avoid:

1. Incomplete extension of legs.

2. Turning toes outward.

3. Heel not coming up to hips.

4. Thigh not coming through to a parallel position with ground.

5. Not reaching with the foreleg.

6. Not driving elbow back.

7. Raising hand above shoulders on forward swing.

8. Driving aJTTlS across the body.

9. Excessive head movement

10. Tension in hands. shoulders, neck, and face.

34 '

-----------------------_ .... _---_.- _ ...

TRIPLE JUMP Begin July 22

(To develop explosiveness for powerful acceleration)

A. JUMP

Procedure:

.1. Stand with feet parallel, hip width apart and toes pointed straight ahead.

2. Swing arms backward and bend at the knees and hips.

3. ExpJosivelyjump forward and up (45 degree angle) by simultaneously swinging the' arms forward and extending the legs.

4. While in the air pull the knees up to the body.

5. land on either the right or left foot. bending at the knee to absorb the shock.

Avoid:

1. Spacing feet too wide apart. 2 .. Turning the toes outward.

3. Bending too much at knees and hips.

4. Jumping without use of arms.

5. Incomplete extension of legs at ankle, kriee. and hip joints.

6. Jumping too high or low.

7. Keeping legs straight while jn mght

8. landing on both feet.

B. S1EP

?rocedure:

1. Take off on the same foot you landed on.

2. Explosively step forward and up (45 degree angle) by using the momentum from first jump.

3. Simultaneously swing the arms forward and extend the take off leg and lift the opposite knee as high as possible.

4. land on the opposite foot you use to start the step. bending at the knee to absorb the shock.

35

~.

Avoid: 1; Stopping your momentum.

2. Stepping without use of arms.

3. Incomplete extension of leg.

4. Landing on both feel

C. HOP

Procedure:

1. Take off on the same foot you landed on.

2. Explosively hop forward and up (45 degree angle) by using the momentum from the step.

3. SimultaneOusly swing arms forward and extend the take off leg completely and lift the opposite knee as high as possible.

4. f'mish by extending the legs out as far as possible and landing on both feel .

Avoid:

1. Stopping your momentum.

2. Hopping without use of anns.

3. Incomplete extension of leg.

NOlE: You may Incorporate any combination of the Hop. Step. and Jump into your drills. ~ple: 2 Jumps. Step. Hop

Jump. 2 Steps. Hop

Jump. Step. 3 Hops

Etc.

Definitions:

JUMP-Taking off with both f~ and landing with both feet Or one foot

HOP- Take off with one foot and landing on same foot. or with both feet.

STEP-Take off with one foot and landing on opposite fool

36

INTERVAL SPRI NT SECTION

(MONDAV AN[l THURSDAY)

Coooitiooing for foot,ball requi res i ntense short bursts of speed. I n order to improve speed fot football, {nterval sprt nt trsl 01 ng is requi red. HO'w'ever I before begi nni ng an interval sprint fra1 ning program, it is vise to bui1d 8 base of conoitiem og through distance runmnq. The first three veeks ofthe running progrllm will be devoted to developing this base. The fourth ..-eek of this co nditio ni ng proqram vill then beg; n the i ntervel sprt nt program.

The fo11M nq interval spri nts are desiqned to simulate the actual reQui rements of a football game. Therefore I it is. important that a 100% effort 13 given out on each run to get the trainl ng effect 8 full game requi res.

I n order to woid earl y 'muscle fatigue, you should start 'Wit h one quarter vorkout. 00 not advance faster than the dall y calendar recommends. The i ntenslty \ViI1 proqressivel y increase, rMvi ng up to the 4 quarter workout towards the end of the summer program. This proqram can be done by yourself or WI th a partne-r. It vould be good 1 f you could fi nd eomeene to 'push you on each spn nt.

Procedure: Each series of spri nts starts. at the g08111 re. If the program prescnbes 4- 15 yard spri nts, spri nt from the' goal I i fie to the 15 yard 1i ne \'lith the 15 second rest interval beginning after you cross the 15 'jd line. After the rest i ntervel , sprint to the gosl line.

Beg; n the fi rst Quarter by r unm ng the truttal distance requ: red. A vrrst watch \>11th a second hand 'Will probebl y vork best for ti mi rlQ the 1 5 second re~;t j ntervet. When the rest interval is Completed, run the next required distance and again time 'Jour 15 secends of rest. This sequence repeats itself untit cne quarter 13 completed.

(

These interval sprt nt vorkoute co not requi re a great deal of ti me; therefore I the

i rlter.sitll of eech vorkcut should be at ~ maxi mum level. .

37

. ~

. .

..._..

":'"-.....---- ...

.~ ....

oJ. , =~ .

WHAT ARE YOUR GOALS TO BE?

How Good do you want to be?

AVERAGE - you can be

PRETTY.GOOD - you can be

DARNED GOOD - you can be

YOUR CHOICE - HE HAVE THE COACHES TO HELP yOU ACHIEVE WHAT YOU WANTJ

The Key ncto~ in an effective football team is everybody doing the best they

can ~n every single play.

A total all-out effort everytime the ball moves.

F~otball is the toughest game there.is - physically it is the most demanding.

You have to be a ~mN to play. Anybody can play when they feel good or fresh •

. It is something else to go all-out 5, 6 or even 8 straight plays - but yet keep going one snore - two more, etc. The break-of~ point is what I call (a quitting

down). At what poin~ does he not give his best. Do you go 3 - 5 plays before

you come to a "quitting down"? No one can tell - but the player knows. The

f.irst tiJne and then ever ytirne he doesn't make the big effort.

Everyone goes like hell on the first play and maybe the next, but some-

where along the line we have 8 problem. Three guys are tired 60 they don't go

~ll-out. On the next play they are !ested, so they go all-out, but two others

who weren't tired be£ore, coast a little. Now we get a mixture - we have to

prevent this from happening.

We must have consistency of performance. Football is not a game played

against an opponent, football is a game played against yourself. The pUrpose of

. the game is to find out what kind of man you are; to find out about yourself. It

doesn't matter if you are a super athlete, mediocre athlete, if you do the best

you can at all times, no "quitting downs" or "resting downs", then you beat your-

self. you have WONl When you believe this, you will be consistent and obvously

our team will be very effective. No ups and downs.

~------------~--- - ._-

...

-~Page 2

LJ

WHAT ARE YOUR GOALS TO BE?

PEFINITION OF A WINNER

The athlete who can push himself the farthest once the

effort becomes painful. When you have suffered for something, you won't surrender

before completing the work.

In our every day life, how should RIGHT be distinguished fr~ WRONG in ones

words and actions.

1. Words and actions should help to unite, not divide the members of our team.

2. They should be beneficial and not harmful to our goals.

3. They should help to consolidate and not undermine the rules and regulations necessary for successful team effort •

. 4. They should help strengthen not weaken the leadership of our team.

5. Our words and actions at all times should be beneficial and not harmful when inter-related to our friends and fans who support the team.

SUMMARY: Griping and complainin9 by a few can keep everybody Wlhappy.

Unfortunately, even a very few, one or two, can create confusion, detract from our

goals and weaken our effort.

These 'undermine and weaken our attitudes and can be

and must be resolved among yourselves by pursuasion and education. Suppression

will not succeed. Any mistakes by a few must be criticized and eliminated by the

majority whenever they crop up.

You must truly take a s~nd for the best interests of the team. If you and

the team don't handle them properly and if you and the team relax your guard, the

unhappy complaints will grow and eventually destroy any chance of team success.

sincere feelings by a team member pertaining to what he might consider as

unjust should be brought to the attention of the team leaders or the coaching staff~

If we follow through with this, team effort will be of such magnitude that

success will be inevitable.

~\

Mil 1-

LITTLE THINGS TO »ft8K YOU A GREAT BACK

MAKE ALL CUTS INSIDE THE PYLONS ON THE END ZONE.

NEVER OUTSIDE OF THEM.

AA. PROTECTING THE BALL. ERROR FREE FOOTBALL.

A. ADJUSTMENTS: WHILE YOU ARE RUNNING THE BALL, AND THE ABILITY TO ADJUST WHILE BLOCKING A DEFENDER ARE CRITICAL.

B. PRE-SNAP KEYS: KNOWING AHEAD OF TIME THE BASIC REACTION A DEFENSIVE PLAYER WILL MAKE.

C. BELIEVE WHAT YOUR EYES SEE. DON'T BE BLIND. KEEP YOUR EYES FOCUSED ON LANDMARKS AT ALL TIMES.

D. ALWAYS BE IN A FOOTBALL POSITION: PADS OUT SO YOU WILL FALL FORWARD AND BE ABLE TO EXPLODE UNDER DEFENDERS PADS. WE WILL NOT CATCH - WE KNOCK PEOPLE BACK AND PUNISH TACKLERS.

E. EXECUTING YOUR FOOTWORK IDENTICAL. THE SAME WAY 100% OF THE TIME FOR SMOOTH RUNNING CAR WINS RACES.

F. FIGHT PRESSURE TO STAY IN THE FIELD OF PLAY. NOTRE DAME BACKS KEEP THE BALL IN THE FIELD OF PLAY AT ALL TIMES. WILL GIVE A SMALL TARGET AND THINK CUT BACK WHILE ON THE BOUNDARY. YOUR TEAMMATES WANT PHYSICAL BACKS R9:lffiING BEHIND THE BEST LINE IN AMERICA.

G. BOUNCE BACK UP OFF THE GROUND AND JOG TO THE HUDDLE, WHETHER A 1 YARD GAIN

OR A 20 YARD GAIN. DE-MORALIZE YOUR OPPONENT. NEVER LET HIM KNOW HIS TACKLE AFFECTED YOU. (A CHAMPION BOXER MAY TAKE A PUNCH THAT HURTS ON THE INSIDE BUT HE NEVER SHOWS IT ON THE OUTSIDE.

H. KNOW THE DOWN AND DISTANCE YOU NEED TO MAKE A FIRST DOWN OR TOUCHDOWN. I

1. ALWAYS FALL FORWARD, A 610" BACK GAINS 2 YARDS EACH PLAY IF HE JUST FALLS FORWARD.

-------- ---

1987 N.D. RUNNING BACK TECHNIQUES

In order to help a football team have success to the greatest possible degree each individual player must perfect his tools of the trade. Developing sound techniques will allow you to have success no matter who the opponent

may be. Talent plays very little part. You must know what technique is to

be executed and how you will execute it. Each technique has 2 or 3 key coaching points you must recall. Many of us have heard about the importance

of being in the right place at the right time. but I want to take that one step more. You must be in the proper football position when you get to the point

of impact. Over the course of your careers you will be a great asset to the Fighting Irish when your fundamentals are polished. Football. is a game of hitting. so Step 1 is to always be in a hitting position. Head and eyes up (allows you to see the target. and your power to strike up I low plane to

high plane). Step 2. there must be a bend in the knee in order to get the explosion and power from your legs. You must learn how to time and coordinate your blocks. Size has very little to do with being a devastating blocker. It

all boils down to desire and technique. The majority of our blocks will be a Chop Block where we cut the outside thigh and hip areas of the defender

away. We will be blocking a 60 to 80 lb. surface. When blocking the blitz

or a defender on the L.O.S. such as a kickout or ISO we will use our

Climb Technique. We will explode underneath the defenders' numbers and

work up , low man wins.

Chop Block: We are chopping the outside thigh and hip area of the defender. Technique: 1) Insjde arm through outside thigh, 2) Shoulders

must be square to goal line in order for power to go into the defender. not towards sideline. 3) Keep head and eyes to the sky. low plane to high plane, hitting on the rise. Need to be head gear and shoulder pad deep on defender before you pull the trigger. Block through the man not to him. Must not lunge. take your feet with you, short droppy steps allow you to change directions if defender adjusts.

Kickout Block: Where we kick the defender inside out to create a crease. running lane. or pocket for the QB to set up in. Note: Landmark (usually 1 yard behind outside leg of offensive tackle). Attack inside number of defender with a base I head and eyes up I and make contact on the bottom of the inside number. On running plays continue to take feet with you and get movement

on d. end. Must NEVER allow defender to cross your face. Use your hands

~.'

in the armpit area of the defender, shoot them to help roll your hips. On pass situations keep the hands inside and keep pressure, don't allow separation to occur. Take away the inside rush I only give defender 1 way to go. Must uncoil hips and stop rusher's momentum. Can't catch or allow him to power rush and drill you into QB's vision.

Load Block: (Eddie - Eric) Executed by our halfbacks in the trey formation. Inside arm through outside thigh. Keep shoulders parallel to goal line. Head and eyes to sky. Landmark I 1 yard behind inside leg of

T • E. Make sure you are head gear and shoulder pad deep before you explode hips.

Arc Block: (Carl, Charlie) This is our block on pitch support. You will always pre-snap key coverage, start parallel first 3 steps and form the arc to the outside thigh.· Get shoulders parallel to the goal line. Be head gear and shoulder pad deep before you explode. Know 3 situations:

1) Normal reaction by inverted safety

2) Rocket reaction by safety

3) A 2 deep corner or safety across L. a . S. (use reverse hip)

Sprrntout Block: (708 - 709) Landmark is 1 yard outside and 1 yard behind end man on L.O.S. Use Chop Technique. Make sure you get shoulders

parallel to goal line. head gear and shoulder pad deep. Your block will

allow us to break contain. Tailback must start parallel and get outside in clean-up relationship.

Isolation Block (any time w~. block our backs 1 on 1 vs. the LB'ers.) Apply to both H. B .'s in trey and the fullback. You must read the down lineman for your release to the LB'er (note 41, 5 Tech. 3 or 1 on Guard). If LB'er is

soft use Chop Technique. Inside arm through outside thigh. If LB'er is

tough up on L.O.S. or in the hole use Climb Technique. Explode at bottom of numbers and take your feet with you. This block must be centered up. Can't take a side or you will restrict the ball carrier.

; ..

X Coach

·x Coach

x' Coach

BAG DRILL

PURPOSE: Used in pre-practice to increase the athletes foot speed, and
improve agili ty. •
.
EQUIPMENT: 10 Bags (preferably the heavy ones where they will not mOVe when
scrapped.) 3 Ft. 3 Ft. 3 Ft. 3 Ft.

~~~~

fd ld bJ td ©~O 0 0 0 0 0 0 (

(

3 Ft. 3 Ft. 3 Ft.- 3 Ft.

~ ~ ~ ,-.J--..

.. ~ ~ fd td b1~o 000 0 0 OC

X Coach

X Coach

X Coach

INSTRUCTION: 1. First time through just TUn the bags having the players lead with right foot first. (On the return have them lead with their left foot first.)

2. Both feet in: Lead with right foot - then put left foot in between the bags.

3.

Shoulders square:

Have athletes face the coach out front and keep their shoulders square (parallel to L.O.S.). Lead with right leg then bring the trail leg over. Don't let the athletes crossover. and they should work on keeping their head up and eyes looking s~raight ahead.

'.

..

----- ------------ -

4. Sideline Drill: Ropes or bags aligned 3 yards inside the sidelines. Have 4 players hold the half shield facing

the sideline and about 5 feet separation between them.

Now have back run the rop.es or bags with good body lean (pads over toes. hitting with.! foot in or both -- coaches choice). and uhen he finishes· have him drop inside shoulder and fight pressure to stay in bounds. Make sure he accelerates his feet and has a small target for the defender to tackle. The back should fight to get to the goaline. Also can incorporate the Sideline Cutback Drill.

5. Kicking Thru Trash Drill: Same format as above only now you

let the bag holders throw the bags from the thigh to the ankle. This drill enables the back to understand the importance of exploding thru trash and running thru tackles.

6. Change of Direction Drill: Same ropes or bags are utilized now about 6 feet from the last bag (or. end of the ropes) place a large dummy, and you will make sure as the.back comes thru the drill his eyes are looking ahead, .he has good body lean and once he hits the last bag, ·lean the dummy. right or left. He should cut opposite the direction you lean the bag, then he sprints 5 yards and does a forward· roll. (Helps him to keep pressure·on ball when going to the ground.) This drill helps teach back to run with

his eyes.

I J

_~ -------~--_ --_---_--

! ",',

(

0'

FORMING THE POCKET DRILL

PURPOSE: To teach 'the proper techniques of forming the pocket.

EQUIPMENT: One football

0.000

0000

INSTRUCTION: 1. Players form 2 lines ten yards apart with the first player in each line facing one another.

".

2. On the coach's command the player with the football runs

3/4 speed towards the lst player in the other line and softly hands off to him.

3. Player who receives the handoff has his right arm up forming the pocket and remains stationary until'ball is slipped into his pocket.

'4. The player upon receiving the football duplicates the action of the playeT that handed the ball to him.

, ,

S. After each- player ,fonns the pocket with the right arm up and receives the ball. switch to the left arm up and execute the drill.

6. Coach stresses these points on the pocket: inside arm up - rotate the thumb underneath '~hich forces the palm out. The bottom hand is dropped across the belt buckle (palm up).

BALANCE AND BALL EXCHANGE DRILL

PURPOSE: 1. UtiliIation of the free hand by placing the palm on the ground to regain balance and avoid falling to the ground •

•

2. Proper technique of exchanging the ball from one arm to the

other ann.

3. An emphasis on squeezing the football tightly with three points of pressure just prior to hitting the ground (50\ of fumbles occur as a ball carrier nears cr hits the ground)

EQUIPf.fENT: l Cones and football.

(

INSTRUCTION:

/~

o o

o o o

1. Players align themselves in a straight line one behind the other with the football firmly tucked under the right arm.

2. On the coach's commagd, the 1st player'sprints five yards to his right at a 4S angle (1st cone) and places his left palm on the ground (out in front) not at his feet.

a. He then pivots, straightens up and exchanges the ball to the left arm, with the left hand reaching underneath

to bring the ball over. . .

b. He then sprints S yards to the second cone and places

his right palm on the ground to regain balance, straightens up then exchanges the ball to the right arm with the right ha~d underneath the ball to bring it over~

c. Sprint to the 3rd cone and again place the left palm to the ground and immediately go into a roll with emphasis on squeezing the football as he hits the ground •

.

3. The~ext player advances when the player in front of him

p'asses the 1st cone.

-,

-

OFFENSIVE BACK TECHNIQUE

Forming the Pocket:

1. Inside arm is up - rotate the thumb underneath which forces the palm out.

2. Bottom hand is draped (palm up) across the belt buckle.

3. The coaching point is to run your stomach through the ball--do not reach or look for the handoff.

Carrying the Football:

1. There are three points of pressure that must be constant on the football:

a. Index finger over the tip of the football.

b. Elbow clamped over the meat of the football.

c. Rib Cage puts pressure on the inside of the football.

2. On sweeps or pitch outs. carry the ball under the outside arm.

3. Many fumbles occur when the ball carrier hits the ground or turf.

a. Must protect with the three points of pressure as you near the ground.

Stance:

1. Shoulder width with heel-toe relationship.

2. Should be able to go straight ahead or parallel to L.O.S. without tipping.

3. Back should be parallel to ground with eyes straight ahead.

Fielding a Pitch on the Option:

1. Relax the hands, watch the ball all the way into the hands. tuck the
ball away quickly.
( 2. If pitch is slightly behind, pull the inside shoulder back to field the
pitch.
-: .'
e ," • PITCH THE LINE DRILL

PURPOSE: Teach the proper technique of fielding the ball on option plays.

EQUIPMENT: Footballs

0 0 0 1\ ~
\ l' \ l'
\ f \ { \ I t
I I \ I
\ "{
I \ .. , \ \
I \
0 0 0 ~ .It ":Y ~
," INSTRUCTIONS: 1. 2 RB's work across the field 5 yards apart pitching to one
another. The pace i~ 1/4 ·speed. 2. The thumb rotates underneath as ball is pitched.

a. QB looks straight ahead until ball is pitched. then allows head and eyes to follow the ball.

b. Don't drop the ball prior to pitching.

c. Good follow-thru by extending the arm fully to the target.

WHAT MAKES A WINNER?

By Sidney J. Harris

A winner takes big risks when he has much to gain. A loser takes big risks when he has little to gain and much to lose.

A.winner focuses. A loser sprays.

A winner says, ULet's find out." A loser says, UNobody knows."

A winner has a healthy appreciation of his abilities and a keen awareness of his limitations. A loser is oblivious both of his true abilities and his true limitations.

When a winner makes a mistake, he says, "I was wrong." When a ioser makes a mistake, he says, "It wasn't my fault.It

A winner knows that people ~ill be kind ••• if you give them the chance. A loser feels that people will be unkind if you give them a chance.

A winner works harder than a loser ••• and has more time. A loser is always too busy to do ~hat 1s necessary.

A winner takes a big problem and separates it into smaller parts so that it can be easily manipulated. A loser takes little problems and rolls them together until they are unsolvable.

A winner goes through a problem. A loser goes around it and never gets past it.

A winner makes comm1ttments. A loser makes promises.

A winner judges himself by the standards of excellence in his field.

A loser judges himself by the standard of mediocrity in his field.

A winner learns from'his mistakes. A loser learns only not to make mistakes by not· trying anything different.

A winner listens. A loser just waits until his turn to talk.

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."

A winner feels responsible for more than his job. A loser says, "I only work here."

OFFENSE PHILOSOPHY

1. Our offense is based on "EXECUTION" (do something our athletes can do opposed to something they can't do). Make sure they do it; if they won't. find someone else. Donlt settle for anything less.

2. You win with "LiTTLE THINGStI; huddle, steps. alignment. Ctose games are won by the team that does little things. Little things will turn into big things. Insist" that our players do the little things.

3 •. "FUNDAMENTALS" -

A. Teaching must be done in the classroom, not on the field.

B. Alot of repetition on the field; when the whistle blows. coach on the run.

q. MENTAL ERRORS won't be tolerated. Players must know WHAT to do and HOW to do it !!

5. Offense is a TEAM GAME. The team is far more important than the individual,

6. "CONSISTENCY" is a must in order to be successful.

7. Football should be FUN; fun comes from. doing things well and enjoying success.

8. Look for a PERFECT PRACT ICE.

9. Confidence comes from consistency.

10. GOAL LINE must take top prtortty, There is no reason to get down there if we can't score. We must s~udy ourselves and go over and over our goal line package.

11. Everyone doing the BEST he is capable of doinq , nothing less.

12. NEVER WALK on the field (coaches and players alike) • Coaches must coach on the go !!

OFFENSIVE BACK TECHNIQUE

Fonning the Pocket:

.'

I. Inside arm is up - rotate the thumb underneath which forces the palm out.

2. Bottom hand is draped (palm up) across the belt buckle.

3. The coaching point is to run your stomach through the ball--do not reach or look for the handoff.

2. The thumb rotates underneath as ball is pitched.

a. QB looks straight ahead until ball is pitched, then allows head and eyes to follow the ball.

b. Don't drop the ball prio~ to pitching.

c. Good follow-thru by extending the arm fully to the target.

Carrying the Football:

1. There are three points of pressure that must be constant on the football:

a. Index finger over the tip of the football.

b. Elbow clamped over the meat of the football.

c. Rib Cage puts pressure on the inside of the football.

2. On sweeps or pitch outs. carry the ball under the outside arm.

3. Many fumbles occur when the ball carrier hits the ground or turf.

a. Must protect with the three points of pressure as you near the ground.

Stance:

1. Shoulder width with heel-toe relationship.

2. ,Should be able to go straight ahead or parallel to L.O.S. without tipping.

3. Back should be parallel to ground with eyes straight ahead.

Fielding a Pitch on the Option:

1. Relax the hands, watch the ball all thOe way into the hands, tuck the
ball away quickly.
( 2. If pitch is slightly behind. pull the inside shoulder back to field the
pitch.
-:
~ ... PITCH THE LINE DRILL

PURPOSE: Teach the proper technique of fielding the ball on option plays.

EQUIPMENT: Footballs
0 0 0 { ~
1\ \ ..,. 1"
I \ I \ ( I
I \ I \
I , }
I \ "", J \ \
0 0 0 .If Jt I .:l' ~ .0 INSTRUCTIONS: 1. 2 RB IS york across the field 5 yards apart pitching to one

another. The pace i~ 1/4 speed.

WHAT MAKES A WINNER?

By Sidney J. Harris

A winner takes big risks when he has much to gain. A loser takes big risks when he has little to gain and much to lose.

A winner focuses. A loser sprays.

A winner says, "Let I s find out. II A loser says, ttNobody knows. II

A winner has a healthy appreciation of his abilities and a keen awareness of his limitations. A loser is oblivious both of his true abilities and his true limitations.

When a winner makes a mistake, he says, III was wrong." When a ioser makes a mistake, he says. "It wasn't my fault."

A winner knows that people will be kind ••• if you give them the chance. A loser feels that people will be unkind if you give them a chance.

A winner works harder than a loser ••• and has more time. A loser is always too busy to do what is necessary.

A winner takes a big problem and separate~ it into smaller parts so that it can be easily manipulated. A loser takes little problems and rolls them together until they are unsolvable.

A winner goes through a problem. A loser goes around it and never gets past it.

A winner makes committments. A loser makes promises.

A winner judges himself by the standards of excellence in his field.

A loser judges himself by the standard of mediocrity in his field.

A winner learns from'hla mistakes. A loser learns only not to make mistakes by not trying anything different.

A winner listens. A loser just waits until his turn to talk.

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.1I

A winner feels responsible for more than his job. A loser says, "I only work here."

----------=------------------------- ----

. .,

I.

OFFENSE PHILOSOPHY -

1. Our offense is based on "EXECUTION" (do something our athletes can do opposed to something they can't do). Make sure they do it; if they won't, find someone else. Donlt settle for anything less.

2. You win with "LiTTLE THINGS"; huddle, steps, alignment. Close games are won by the team that does little things. Little things will turn into big things. Insist that our players do the little things.

3. "FUNDAMENTALS"-

A. Teaching must be done in the classroom, not on the field.

B. Alot of repetition on the field; when the whistle blows, coach on the run.

l&. MENTAL ERRORS wonlt be tolerated. Players must know WHAT to do and HOW to do it !!

5. Offense is a TEAM GAME. The team is far more important than the individual,

6. "CONSISTENCY" is a must in order to be successful.

7. Football should be FUN; fun comes from doing things well and enjoying success,

8. Look for a PERFECT PRACTICE.

9. Confidence comes from consistency.

10. GOAL LINE must take top priority. There is no reason to get down there if we can't score. We must study ourselves and go over and over our goal line package.

11. Everyone doing the BEST he is capable of doing, nothing less.

12. NEVER WALK on the field (coaches and players alike). Coaches must coach on the go !!

~.----=-=--.------- --

PRETTY.GOOD - you can be

WHAT ARE YOUR GOALS TO BE?

How Good do you want to be?

AVERAGE - you can be

DARNED GOOD - you can be

YOUR CHOICE - vIE HAVE THE COACHES TO HELP

-~.;..;;;.~

YOU ACHIEVE WHAT YOU WANTI

The Key nctox.... in an effective football team is everybody doing the best they

can ~n every single play.

A total all-out effort everytLne the ball moves.

F~otball is the toughest game there is - physically it is the most demanding.

You have to be a ~ to play. Anybody can play when they feel good or fresh.

It is something else to go all~out 5, 6 or even 8 straight plays - but yet keep going one more - two more, etc. The break-off point is what I call (a quitting down) • At what point: does he not give his best/ Do you go 3 - 5 plays before

you COIll8 to a "quitting down'·? No one can tell - but the player knows. The

first time and then every time he doesn't make the big effort.

Everyone goes like hell on the first play and maybe the next, but some-

where along the line we have a problem. Three guys are tired 80 they don't go

&ll-out. On the next play they are ~ested, so they go all-out, but two others

who weren't tired before, coast a little. Now we get a mixture - we have to

prevent this from happening.

We must have consistency of performance. Football is not a game played

against an opponent, football is a game played against yourself. The ~urpose of

. the game is to find out what kind of man you are; to find out about yourself. It

doesn't matter if you are a super athlete, mediocre athlete, if you do the best

you can at all times, no "quitting downs" or "resting downs", then you beat your-

self. YOU have WONI When you believe this, you will be consistent and obvously

our team will be very effective. No ups and downs.

WHAT ARE YOUR GOALS TO BE?

o. Page 2

The athlete who can push himself the farthest once the

DEFINITION OF A WINNER

effort becomes painful. when you have suffered for something, you won't surrender

before completing the work.

In our every day life, how should RIGHT be distinguished from WRONG in ones

words and actions.

1. Words and actions should help to unite, not divide the members of our team.

2. They should be beneficial and not ha~ful to our goals.

3. They should help to consolidate and not undermine the rules and regulations necessary for successful team effort •

. 4. They should help strengthen not weaken the leadership of our team.

5. Our worde and actions at all times should be beneficial and not harmful when inter-related to our friends and fans who support the team.

SUMMARY: Griping and complaining by a few can keep everybody unhappy.

Unfortunately, even a very few, one or two, can create confusion, detract from our

goals and weaken our effort.

These ·undermine and weaken our attitudes and can be

and must be resolved among yourselves by pursuasion and education. Suppression

will not succeed. Any mistakes by a few must be criticized and eliminated by the

majority whenever they crop up.

You must truly take a s~nd for the best interests of the team. If you and the te~ donlt handle them properly and if you and the team relax your guard, the

unhappy complaints will grow and eventually destroy any chance of team success.

sincere feelings by a team member pertaining to what he mi9ht consider as

unjust should be brought to the attention of the team leaders or the coaching staff.

If we follow through with this, team effort will be of such magnitude that

success will be inevitable.

ALIBI LIST

This list is intended to simplify the maj or problem of selection of the p.,:"oper alibi to suit the occa sion. thile some D. t~'letes are so bad they don I t need an alibi, most will at some time be in need of some exp Ianatdon to account for aome perform-m~es and this handy check list reay prove to be of value. Feel fr.ee to write in your own original ideas. If you need addition&l copies of this list contact coach.

_ate too much

_weak from Lack of nourishment ___ not enough time to warm up ___ warmed up too much

--.Eot enough training _overtrained

___ not enough sleep ___ too much sleep _need wheat germ oil _need yogurt

___ need vitamin C

___ not enough weight training ___ too much weight training .

___ bUilding up slowly for next year

___ donlt want to improve too soon ___ saving myself for __ (name of girl, _bus too cI"ovded, couldn't relax ___ c~r too crowded, got leg cramp

___ bus too quiet

___ started kick too soon ___ started kick too late _couldnlt kick

___ worried about girl

___ worried about money ___ worried about stUdies ___ girlfriend unfriendly _girlfriend too friendly

_when I saw that_was rurming I choked

up

_I didn't think ___ I thought too much ___ he cut me off

___ 1 cut him off and thought I was

disqualified _1 fell dow

_I'm a mudder & it was too dry '_ can't run in mud

_they all j\Ull.ped but me - _didn It feel like running

___ I thought they would recall us to _poor starter

_peor f'inish judges

___ poor trac]!: or course

___ footing too soft

___ footing too hard

_too warm

_too cold

___ shin splints

___ blisters

_sore knee

_sore back

___ I never h~d to run SO hard before ___ not enough salt in my Dystem

headache

:::1 donlt have adidas

forgot my shoes -chicken

-snowblinded

-cold feet

=thought I ws having a ___ fogged glasses

thoug~t another lap to go ---ran an extra lap

- can It run \loon behind

:::can1t run when ahead canlt run

-too much corapetition

---too ~~ny meets

eventJ:not enough meet~ ~no .aeda Ls awarded

---medals too cheap to work for :::too many people de~ending on me

no one cared about my oerformance -donlt lilce organized athletics

---only run for exercise .

-only run for fun

---felt great and thatls a bad sign

---couldnlt get excited about the race

-I wa s over anxious .

--- m:f cind 'Was too tense

. my mind \las too relaxed

---my coach doesn't understand me

I don't understand my coach ---1 don't like ~. teammates

---my teuromates don't like me

--- I just can t t run anything over 220

---had to stay home to babysit

:::canlt keep up the pace _don't knov pace

___ I thought I had desire

___ guess I donlt have the courage drank too much pop yesterday

start my docto~ told me not to run, said

it was bad for my heart

___ my mother told me not to run ___ got discouraged when__passed me _looking forward to indoor track

looking forward to outdoor track =looking for"lard to cross country ~I slipped at the start

___ I can't stand too much success I can I t stand failure

:::1 have emotional problems study comes first

==:1 have to quit to get a job

___ I have to quit to get better grades

heart attack

-------------------------

MIJI-

LITTLE THINGS TO »fteK YOU A GREAT BACK

MAKE ALL CUTS INSIDE THE PYLONS ON THE END ZONE.

NEVER OUTSIDE OF THEM.

AA. PROTECTING THE BALL. ERROR FREE FOOTBALL ..

A. ADJUSTMENTS: WHILE YOU ARE RUNNING THE BALL. AND THE ABILITY TO ADJUST WHILE BLOCKING A DEFENDER ARE CRITICAL.

B. PRE-SNAP KEYS: KNOWING AHEAD OF TIME THE BASIC REACTION A DEFENSIVE PLAYER WILL MAKE.

C. BELIEVE WHAT YOUR EYES SEE. DON'T BE BLIND. KEEP YOUR EYES FOCUSED ON LANDMARKS AT ALL TIMES.

D. ALWAYS BE IN A FOOTBALL POSITION: PADS OUT SO yOU WILL FALL FORWARD AND BE ABLE TO EXPLODE UNDER DEFENDERS PADS. WE WILL NOT CATCH - WE KNOCK PEOPLE BACK AND PUNISH TACKLERS.

E. EXECUTING YOUR FOOTWORK IDENTICAL. THE SAME WAY 100% OF THE TIME FOR SMOOTH RUNNING CAR WINS RACES.

F. FIGHT PRESSURE TO STAY·IN THE FIELD OF PLAY. NOTRE DAME BACKS KEEP THE BALL IN THE FIELD OF PLAY AT ALL TIMES. WILL GIVE A SMALL TARGET AND THINK CUT BACK WHILE ON THE BOUNDARY. YOUR TEAMMATES WANT PHYSICAL BACKS R~ING BEHIND THE BEST LINE IN ~RICA.

G. BOUNCE BACK UP OFF THE GROUND AND JOG TO THE HUDDLE. WHETHER A 1 YARD GAIN OR A 20 YARD GAIN. DE-MORALIZE YOUR OPPONENT. NEVER LET HIM KNOW HIS TACKLE AFFECTED YOU. (A CHAMPION BOXER MAY TAKE A PUNCH THAT HURTS ON THE INSIDE BUT HE NEVER SHOWS IT ON THE OUTSIDE.

H. KNOW THE DOWN AND DISTANCE YOU NEED TO MAKE A FIRST DOWN OR TOUCHDOWN. I

1. ALWAYS FALL FORWARD, A 610U BACK GAINS 2 YARDS EACH PLAY IF HE JUST FALLS FORWARD.

_.__

/

"

.~.

,

1987 N.D. RUNNING BACK TECHNIQUES

In order to help a football team have success to the greatest possible degree each individual player must perfect his tools of the trade. Developing sound techniques will allow you to have success no matter who the opponent

may be. Talent plays very little part. You must know what technique is to

be executed and how you will execute it. Each technique has 2 or 3 key coaching points you must recall. Many of us have heard about the importance of being in the right place at the right time. but I want to take that one step more. You must be in the proper football position when you get to the point

of impact. Over the course of your careers you will be a great asset to the Fighting Irish when your fundamentals are polished. Football> is a game of hitting. so Step 1 is to always be in a hitting position. Head and eyes up (allows you to see the target. and your power to strike up, low plane to

high plane). Step 2. there' must be a bend in the knee in order to get the explosion and power from your legs. You must learn how to time and coordinate your blocks. Size has very little to do with being . .;~ devastating blocker. It

all boils down to desire and technique. The majority of our blocks will be a Chop Block where we cut the outside thigh and hip areas of the defender

away. We will be blocking a 60 to 80 lb. surface. When blocking the blitz

or a defender on the L.O.S. such as a kickout or ISO we will use our

Climb Technique. We will explode underneath the defenders' numbers and

work up. low man wins.

Chop Block: We are chopping the outside thigh and hip area of the defender. Technique: 1) Ins,de arm through outside thigh, 2) Shoulders

must be square to goal line in order for power to go into the defender. not towards sideline. 3) Keep head and eyes to the sky. low plane to high plane, hitting on the rise. Need to be head gear and shoulder pad deep on defender before you pull the trigger. Block through the man not to him. Must not lunge. take your feet with you, short droppy steps allow you to change directions if defender adjusts.

Kickout Block: Where we kick the defender inside out to create a crease. running lane, or pocket for the QB to set up in. Note: Landmark (usually 1 yard behind outside leg of offensive tackle). Attack inside number of defender with a base, head and eyes up. and make contact 'on the bottom of the inside number. On running plays continue to take feet with you and get movement

on d. end. Must NEVER allow defender to cross your face. Use your hands

in the armpit area of the defender. shoot them to help roll your hips. On pass situations keep the hands inside and keep pressure. don't allow separation to occur. Take away the inside rush. only give defender 1 way to go. Must uncoil hips and stop rusher's momentum. Can't catch or allow him to power rush and drill you into QB's vision.

Load Block: (Eddie - Eric) Executed by our halfbacks in the trey formation. Inside arm through outside thigh. Keep shoulders parallel to goal line. Head and eyes to sky. Landmark. 1 yard behind inside leg of

T . E. Make sure you are head gear and shoulder pad deep before you explode hips.

Arc Block: (Carl. Charlie) This is our block on pitch support. You will always pre-snap key coverage. start parallel first 3 steps B:lld form the arc to the outside thigh. Get shoulders parallel to the goal line. Be head gear and shoulder pad deep before you explode. Know 3 situations:

1) Normal reaction by inverted safety

2) Rocket reaction by safety

3) A 2 deep corner or safety across L. a . S. (use reverse hip)

Sprintout Block: (708 - 709) Landmark is 1 yard outside and 1 yard behind end man on L.O.S. Use Chop Technique. Make sure you get shoulders

parallel to goal line. head gear and shoulder pad deep. Your block will

allow us to break contain. Tailback must start parallel and get outside in clean-up relationship.

Isolation Block (any time w(l. block our backs 1 on 1 vs. the LB 'ers. ) Apply to both H.B.'s in trey and the fullback. You must read the down lineman for your release to the LB'er (note 41. 5 Tech. 3 or 1 on Guard). If LB'er is

soft use Chop Technique. Inside arm through outside thigh. If LB'er is

tough up on L.O.S. or in the hole use Climb Technique. Explode at bottom of numbers and take your feet with you. This block must be centered up. Can't take a side or you will restrict the ball carrier.

BAG DRILL

PURPOSE:

Used in pre-practice to increase the athletes foot speed, and

improve agility. •

..

EQUIPMENT:

10 Bags (preferably the heavy ones where they will not move when scrapped. )

(

3 Ft. 3 Ft. 3 Ft." 3 Ft. ?

.... , ~ ,_......__,_ ~

(d ~ bJ f)~o

OOOOOOC

3 Ft. 3 Ft. 3 Ft. 3 Ft.

~ ~,_...A-, ~

rd ~ fd td ~ .. o 0 0 0 0 0 0 (

X Coach

'X Coach

x Coach

X Coach

X Coach

X Coach

INSTRUCTION: 1. First time through just run the bags having the players lead with right foot first. (On the return have them lead with their left foot first.)

2. Both feet in: Lead with right foot - then put left foot in between the bags.

3. Shoulders square: Have athletes fac~. the coach out front and keep their shoulders square (parallel to L.O.S.). Lead with right leg then bring the trail leg over. Don't let the athletes crossover, and

.they should work on keeping their head up and eyes looking straight ahead.

-,

'.

6. Change of Direction Drill: Same ropes or bags are utilized now about 6 feet from the last bag (or. end of tbe ropes) place a large dummy. and you will make sure as the.back comes thru the drill his eyes are looking ahead, .be has good body lean and once he hits the last bag, 'lean tl\e dummy. right or left. He should cut opposite the direction you lean the bag, then he sprints 5 yards and does a forward roll. (Helps him to keep pressura'ou ball when going to the ground.) This drill"'helps teach back to 'run with

his eyes.

4. Sideline Drill: Ropes or bags aligned 3 yards inside the sidelines. Have 4 players hold the half shield facing

the sideline and about 5 feet separation between the~.

NoW' have back run the r ope s or bags with good body lean (pads over toes, hitting 'With.l foot in or both -- coaches choice). and when he finishes have him drop inside shoulder and fight pressure to stay in bounds. Make sure he accelerates his feet and has a 'small target for the defender to tackle. The back should fight to get to the goaline. Also can incorporate the Sideline Cutback Drill.

5. Kicking Thru Trash Drill: Same format as above only now you

let the bag holders throw the bags from the thigh to the ankle. This drill enables the back to understand the importance of exploding thru trash and running thru tackles.

~-

(

FORMING THE POCKET DRILL

PURPOSE: To teach the proper techniques of forming the pocket.

EQUIPMENT: One football

0000

0000

INSTRUCTION: 1. Players form 2 lines ten yards apart with the first player in each line facing one another.

,~

2. On the coach's command the player with the football runs 3/4 speed towards the 1st player in the other line and softly hands off to him.

3. Player who receives the handoff has his right arm up forming the pocket and remains stationary until'ball is slipped into his pocket.

4. The player upon receiving the football duplicates the action of the player that handed the ,ball to him.

s. After each"player ,forms the pocket with the right arm up and receives the ball. switch to the left arm up and execute the drill.

6. Coach stresses these points on the pocket: inside arm up - rotate the thumb underneath which forces the palm out. The bottom hand is dropped across the belt buckle (palm up).

(

BALANCE AND BALL EXCHANGE DRILL

PURPOSE: 1. Utilization of the free hand by placing the palm on the ground to regain balance and avoid fall.ing to the ground •

•

2. Proper technique of exchanging the ball from one arm to the

other ann.

3. An emphasis on squeezing the football tightly with three points of pressure just prior to hitting the ground (50\ of fumbles occur as a ball carrier nears cr hits the ground)

EgUIP~IENT: 3 Cones and football.

/.~

o o

o o

'0

INSTRUCTION:

1.

Players align themselves in a straight line one behind the other with the football firmly tucked under the right arm.

On the coach's command, the 1st player'sprints five yards to his right at a 450 angle (1st cone) and places his left palm on the ground (out in front) not' at his feet.

a. He then pivots, straightens up and exchanges the ball to the left arm, with the left hand reaching underneath

to bring the ball over. . .

b. He then sprints 5 yards to the second cone and places

his right palm on the ground to regain balance. straightens up then exchanges the ball to the right arm with the right hand underneath the ball to bring it over.

c. Sprint to the lrd cone and again place the left palm to the ground and immediately go into a roll with emphasis on squeezing the football as he hits the ground •

.

The ~ext player advances when the player in front of him passes the 1st cone •

2.

3.

. .

/

OFFENSIVE BACK TECHNIQUE

Forming the Pocket:

1. Inside arm is up - rotate the thumb underneath which forces the palm out.

2. Bottom hand is draped (palm up) across the belt buckle.

3. The coaching point is to run your stomach through the ball--do not reach or look for the handoff.

I

1; + \ ~ l'
\ I \ I I
\ I \ ,
I \ .,
\- I \ \ I
I
.l,;- Jt .:¥ Jt.. Carrying the Football:

1. The~e are three points of pressure that must be constant on the football:

a. Index finger over the tip of the football.

b. Elbow clamped over the meat of the football.

c. Rib Cage puts pressure on the inside of the football.

2. On sweeps or pitch outs, carry the ball under the outside arm.

3. Many fumbles occur when the ball carrier hits the ground or turf.

a. Must protect with the three points of pressure as you near the ground.

Stance:

1. Shoulder width With heel-toe relationship.

2. ·Should be able to go straight ahead or parallel to L.O.S, without tipping.

3. Back should be parallel to ground with eyes straight ahead.

Fielding a Pitch on the Option:

1. Relax the hands. watch the ball all th-~ way into the hands. tuck the
ball away quickly.
( 2. If pitch is slightly behind. pull the inside shoulder back to field the
pitch.
-::
.t: ~ _ PITCH THE LINE DRILL

PURPOSE: Teach the proper technique of fielding the ball on option plays.

EQUIPMENT: Footballs

00

()~~~--~----~~----

I

o 0 O~---~--~---~~--J_~ __ ~

." INSTRUCTIONS: 1. 2 &Brs work across the field 5 yards apart pitching to one

another. The pace i~ 1/4 speed.

2. The thumb rotates underneath as ball is pitched.

4. QR looks stTaight ahead until ball is pitched. then allows head and eyes to follow the ball.

b. Donlt drop the ball prior to pitching.

c. Good follow-thTu by extending the arm fully to the target.

..

WHAT MAKES A WINNER?

By Sidney J. Harris

A winner takes big risks when he has much to gain. A loser takes . big risks when he has little to gain and much to lose.

A.winner focuses. A loser sprays.

A winner says, "Let's find out." A loser says~ "Nobody knows."

A winner has a healthy appreciation of his abilities and a keen awareness of his limitations. A loser is oblivious both of his true abilities and his true limitations.

When a winner makes a mistake. he says, III was wrong." When a ioser makes a mistake, he says. "It wasn't my fault."

A winner knows that people will be kind ••• if you give them the chance. A loser feels that people will be unkind if you give them a chance.

A winner works harder than a loser ••• and has more time. A loser is always too busy to do what 15 necessary.

A winner takes a big problem and separates it into smaller parts so that it can be easily manipulated. A loser takes little problems and rolls them together until they are unsolvable.

A winner goes through a problem. A loser goes around it and never gets past it.

A winner makes committments. A loser makes promises.

A winner judges himself by the standards of excellence in his field.

A loser judges himself by the standard of mediocrity in his field.

A winner learns from'his mistakes. A loser learns only not to make mistakes by not trying anything different.

A winner listens. A loser just waits until his turn to talk.

A wi.uner says, "There ought to be a better way to do it." A loser says, "That's the way it's always been done."

A winner feels responsible for more than his job. A loser says, III only work here.1I

OFFENSE PHILOSOPHY

1. Our offense is based on ueXECUTION" (do something our athletes can do opposed to something they can't do). Make sure they do it; if they won't, find someone else. Donlt settle for anything less.

2. You win with ULiTTLE THINGS"; huddle, steps, alignment. Close games are won by the team that does little things. Little things will turn into big things. Insist that our players do the little things.

3. "FUNDAMENTALS"-

A. Teaching must be done in the classroom, not on the field.

B. Alot of repetition on the field; when the whistle blows, coach on the run.

4. MENTAL ERRORS won't be tolerated. Players must know WHAT to do and HOW to do it !!

5. Offense is a TEAM GAME. The team is far more important than the individual,

6. "CONSISTENCY" is a must in order to be successful.

7. Football should be FUN; fun comes from. doing things well and enjoying success.

8. Look for a PERFECT PRACTICE.

9. Confidence comes from consistency.

10. GOAL LINE must take top priority. There is no reason to get down there if we can't score. We must study ourselves and go over and over our goal line package.

11. Everyone doing the BEST he is capable of doing, nothing less.

12. NEVER WALK on the field (coaches and players alike). Coaches must coach on the go !!