Villanova Football

Off-Season Workout

How you prepare yourself in the off-season is a reflection of your commitment as a football
player. You cannot turn discipline on and off, just as you cannot turn work ethic on or off. You either
work hard and get better, or you get passed up by the next guy in line.
YOU are a Villanova Wildcat. You will learn the new offense and defense and as a result you
will be successful on the football field. You will learn and adapt to our new weight and conditioning
programs. We have spent years researching and developing this program to be the most effective and
safe way to build strength and stamina.
When you are working think of what you want to accomplish this season. Think of your
teammates and how you can benefit them by being in the best shape possible. Train harder than the
guy next to you and push each other to be the best you can possibly be. Finally think of your
opponents this year, I can guarantee you that they are working as hard as they can this summer in
preparation for this season.

#4 and #5 from Desert (425 rushing combined last year) got

stronger and faster today...What did you do today?

2011 Villanova Football Schedule

vs. St. Genevieve

9/3

@ Viewpoint

9/9

vs Campbell Hall

9/17

vs Mission Prep

9/23

vs Desert

9/30

@ Chadwick

10/8

@ Malibu

10/21

vs Santa Clara

10/28

@ Bishop Diego

11/5

vs Grace Brethren

11/11

Will you be ready this year?

Off season Workout Plan

Day 1

Day 2

Day 3

Dynamic Warm Ups-

All

ALL

ALL

Sprints-

Series 1
Series 1 (every 4th)
Series 2
Series 3

Ankle Series
Elbow Series
Falling Series
Clap and Go Series
Kneeling

From Sprints
Resisted Starts
Gears Series
Resisted Throughout

Plyos-

Super Mario Bros.

Broad Jump

Super Skip
Broad Jump with Vertical

Alternate leg bounds

Single Leg Hop

Agilities-

Pro Shuttle
Ladder
Backpedal Ladder
180 Ladder

Rag Drill Ladder

N Cone
T Cone
W Cone

3 Cone 90 Degrees
Figure 8 Cones
Four Corners
Four Corner Rag drill

Positional-

1 and 2

2 and 3

2 and 4

Gassers-

I. Dynamic Warm Ups (Each warm-up is ten yards unless otherwise specified.)
A. Running/Quick Pace
1. High Knees (knees to chest while running)
2. Butt Kickers (heels to butt while running)
3. Lateral Shuffle (SLOW, do not click heels)
4. Carioca with High Knee Kick (bring knee up when crossing over)
B. Walking/ Slow Pace
1. Lunges with Twist ( lunge forward and bring oppo elbow to oppo knee)
2. Knee to Chest Walk (bring knee to chest)-- will morph into Super Mario Bros.
3. Drum Major (Swing straight left leg up to right hand touch, switch)
C. On Ground (8-10 reps each leg)
1. Grasshopper (Pushup position, swing leg underneath yourself rotating hips.)
2. Spider (Lie on back with arms out like a T. Swing oppo leg to oppo hand.)
3. Scorpion (Lie on stomach with arms out like a T. Swing oppo leg to oppo hand.)

II. Running Workout

We have to incorporate many different types of running and conditioning to deal with the
different ways our bodies will react to fatigue. We must prepare now for that fatigue so that by the 4th
quarter of the Championship game, we are still the most in shape team on the field. We will do this by
using a rigorous running program consisting of:
Sprint Training to help with running technique, starts, and our acceleration.
Plyometrics to develop power and explosiveness
Agilities to develop balance, footwork, and change of direction
Interval Training to develop sprinting speed and also develop the ability to deal with
lactic acid build up.
By using these running techniques we will help you to tap into the potential speed you all
possess. It is true that you cannot teach speed but we can make you faster by tweaking the style in
which you run and correcting your form. Unless you are an Olympic sprinter we can fix your running
style and form, please be receptive to these fixes.

A. Sprint Training 2-3 Reps for tens yards each unless otherwise noted.
Series 1: While keeping your torso upright, start skipping. While Skipping raise your
toes to the sky, and snap your heels back to the ground as quickly as possible as close to
the original spot as possible. Exaggerate pumping your arms by keeping your elbows at
90 degrees.
Series 1 on every 4th step: jog while repeating above every 4th step.
Series 2: Similar to series 1 but instead of snapping heel back to original position, allow
your knee to extend. Your foot should go out and away from the body a little bit and
then snap to the ground.
Series 3: Skip, raise knee and snap at knee so that you kick out in front of you. (Similar
to Drum Major.)
Ankle Series: Stand Rigid from head to toe. Hold arms to side like carry heavy grocery
bags. Using only your ankles jump trying to get maximum height and distance. (Think
of jumping off your toes but without bending your knees. You will not jump very far
your first try.)
Elbow Series: Sit on your butt with your legs straight and in front of you. Pump your

arms for ten seconds as if running all the while keeping your elbows bent at 90 degrees.
Falling Series: Standing up straight begin to lean forward until you feel like you are
going to fall down. When you are about to fall bring your foot forward and begin
sprinting. Sprint for 20 yards trying to maintain that good lean.
Clap and Go Series: From a 4 point stance, bend your knees and elbows a little, push
off of the ground with your hands and clap. After the clap, being sprinting and
gradually (slowly) come upright through the sprint.
Kneeling Series: Get your feet shoulder width apart and put one foot back to where
your toe is about at the heel of the other. Bend down so that one knee is on the ground.
When you are ready push off of the foot on the ground and accelerate for ten yards
concentrating on a good lean and continuing leg drive.
Form Sprints: Sprint 20 yards x 2 with perfect form. Get your wind back after each.
Sprint 40 yards x2 with perfect form. Get your wind back after each.
Resisted Starts Series: (If Possible) Have a partner hold your waist lightly. Lean
forward and begin running with quick steps and fast arm pumping. After ten yards have
partner let go and sprint for 20 yards.
Gears Series: Switch between jogging an sprinting for 90 yards. Jog 10 yards, sprint 20,
jog 10, sprint 20, jog 10, sprint 20. Each sprint focus on having proper lean and leg
drive.
Resisted throughout Series: (if possible) Use a form of resistance like a parachute, a
weight sled, bungee, or a tire tied to a rope to give constant resistance. Sprint for 10, 20,
30, 40, 40, 30 , 20, 10 yards.

#7 From Campbell Hall (425 passing 4 TD's) is

running today...What are you doing?
B. Plyometrics Start slowly until you have the exercise down.
Super Mario Bros.: Skip. Drive your knee to the sky. Exaggerate the arms to the sky
and try to get maximum height. Do this for 20 yards. Catch your wind and repeat 2-4.
Super Skip: Skip. Drive knee forward pumping your arms. Try to skip as far forward as
possible. Repeat 2-4.
Broad Jump: Standing straight up bend at the knees and hips. Swing your arms behind
you and leap out in front of you as far as possible. When you land take a breath or two
and then leap again. See how many it takes to cover 10 yards. Repeat 2-4 times.
Broad Jump to Vertical: Do a broad jump but after landing gather and jump as high as
possible. Repeat 2-4 times.
Alternate Leg Bounds: Start jogging. Each time your foot touches the ground push off
the ground and try to get some hangtime. Try to reduce the time you touch the ground
each step. Do for 20 yards. Repeat 2-4 times.
Single Leg Bunny Hops: Bound off the same leg for 10 yards. Repeat 2-4 times.

#20 from Bishop Diego (140 yds rushing and 3 TD's) is

getting better...what are you doing today?

C. AgilitiesFully Recover your wind before going on to the next agility
Pro Shuttle: Setup a cone (or any type of marker) on the ground and then put a cone 5
yards to the right and left of the middle cone. Straddle the middle cone and when ready
sprint to the right cone touching the ground next to it with your right hand and then
sprint through the middle cone to the left cone and touch the ground next to the cone
and then turn and run back through the middle cone. Repeat 2-4 times.
Ladders: Set up a cone 5 yards away and 10 yards away. Sprint to the 5 yard cone and
back to your starting point. Turn and sprint to the 10 yard cone and touch the starting
point. Turn and sprint to the 5 yard cone again and through the starting point to finish.
Repeat 2-4 times
Backpedal Ladder Same setup as Ladders but backpedal to the first 5 cone and then
sprint to the starting point. Repeat with the 10 yard cone and the other 5 yard cone.
Repeat 2-4 times.
180 Ladders: Setup up a cone at 10 yards and 20 yards. Backpedal to the 10 yard cone
and when you get to the cone turn and sprint to the 20 yard cone. When you reach the 20
yard cone turn and backpedal back to the 10 yard cone. When you the 10 yard cone turn
and sprint through your starting point. Repeat 2-4 times.
Rag Drill Ladders: Same setup as 180 Ladders. Sprint to the 10 yard cone and when
you get there put your left hand down and run around the cone and then run to the 20
yard cone. Touch the line and sprint back to the 10 yard cone. When you get there put
your right hand down and run around the cone and then spring through the starting
point. Repeat 2-4 times.
N Cone Drill: Setup up 4 cones to form an N with the two base cones (#1 and #3)
about 5 yards apart, and the two top cones (#2 and #4) five yards apart and slightly
staggered from 1 and 3. Start at cone #1 and sprint to and cut around cone #2 and sprint
to cone #3. Once at cone #3 cut and sprint 5 yards back toward cone #4. Once at cone
#4 backpedal back 5 yards past the two base cones. Repeat 2-4 times
T Cone Drill: setup 3 cones in front of you. Cone #1 directly in front of you and cones
#2 and #3 five yards apart from #1. Sprint to cone #1 and then shuffle left to cone #2.
Touch the cone with your left hand and then shuffle to the right all the way to cone #3.
Once at cone #3 shuffle left again to cone #1 and then backpedal back to your original
starting point. Repeat 2-4 times.
Three Cone 90 Degree: Setup up 3 cones with #1 next to you and then #2 ahead of you
five yards away and cone #3 5 yards away from cone #2 to the right. Starting at cone #1
sprint to cone #2, cut and sprint back to cone #1 and then back to cone #2. Sprint to the
outside of #2 and cut and sprint right to the inside of cone #3. Sprint around cone #3
and back to cone #2 and then cut left and sprint back to cone #1 to finish. Repeat 2-4
times.
Figure 8 Cone: Setup 7 cones to form two diamonds with cone #2 being the center
cone. Start at cone #1 and sprint a figure 8 around all the cones ending back up at #1.
Lean into the turns like a speed skater. Repeat 2-4 times

W Drill: setup cones in columns of 2's 5 yards apart. Start at cone #1 and backpedal to
cone #2 straight back. Cut at 45 degrees and sprint to cone #3 and then backpedal to

cone #4. Do this for cone 5 and 6 and then sprint through cone 7 to finish. Repeat 2-4
times
Four Corner: Setup four cones five yards apart to form a square. #1 being the bottom
right of the square, #2 being top right, #3 top left, and #4 bottom left. Start at #1 and
backpedal to #2, shuffle to #3, sprint to #4 and then shuffle through #1. Repeat 2-4 times
Four Corner Carioca: Same setup as four corner. Start at #1 and sprint to #2. At #2
pivot so that you are facing the square and carioca to #3. Sprint to #4 and pivot again
and carioca through #1 to finish. Repeat 2-4 times.
Four Corner Rag Drill: Same setup as four corner. Start at #1 and sprint to #2. Put
your left hand down and run around the cone getting as low as possible. Come out of the
turn and sprint to #3 and do the same thing. Repeat through cone #1 and finish. Repeat
2-4 times.

D. Interval Running!
Interval running is meant to prepare your body to not only be in the best shape possible
but to also prepare your body for the build up of lactic acid you will be combating
during the season and how to deal with it.
Gassers: 4 continuous sprints from one sideline to the other. There and back twice. If
you cannot find a field to run at, find something 53 1/3 yards or 48 meters.
Positional Running: Refer to the tables provided for your positional running.

You Will be tested on your 40/20 yard dash times as well as a pro shuttle
time. You will also be required to run 3 gassers all under a certain time
depending on your position. One lap will also be ran and you must come in
under 2:00.
Lineman: 42 seconds
Skills guys: 38 seconds