Westminster College

Titan Football

2013 Strength and Conditioning

Summer Manual

Westminster College Football

Flexibility Program

Attitude isnt everything, but it is the main thing that

affects everything.

Active Stretch Sequence

1. Active Stretch
40 Yard form run at half speed (down and back)
20 Yard High Knees (down) / 20 Yard High Knee Butt-Kicks (back)
High Knees Slight forward lean, proper arm rotations
High Knee Butt Kicks Slight forward lean, bring knees up similar to above, then
bring heel to butt.

20 Yard High Knee Cross-Overs (down) / 20 Yard Skips (back)

High Knee Cross-Overs Bring knee up and over opposite leg, foot to ground
outside opposite foot. Emphasize good high knee form throughout.

Skips Emphasis on driving up with body, not out. Should work on explosion and
a good knee drive upward.

20 Yard Heel Pull (down) / 20 Yard Atlas Stretch (back)

Heel Pull Bring heel inside knee up to groin grabbing and stretching with both
hands.

Atlas Stretch Modified lunge where both hands are above head while doing a
lunge, then turn body toward front foot to stretch lower back. Hands remain
above head while returning to upright position.

20 Yard Knee Pull (down) / 20 Yard Frankenstein (back)

Knee Pull Raise knee to chest, then pull up with both arms to stretch hamstring and butt

Frankenstein With both arms extended in front parallel to ground, kick one leg at a time to
hands with knee locked.

20 Yard Elbow to Instep (down) / 20 Yard Knee Outside Elbow (back)

Elbow to Instep Start in a standing position and take a lunge step keeping knee over foot
(dont get knee ahead of toes). In lunge position, take front leg side arm and put it inside of
leg, trying to stretch inside of leg and back by touching elbow to instep of foot. After two
beats, stand and repeat.

Knee Outside Elbow With both hands facing palm to palm and elbows pointing out to
sides, walk tall driving each knee outside elbow stretching hips and glutes.

20 Yard Carioca (down and back)

20 Yard Shuffle (down and back)
20 Yard Backpedal (down and back)

2. Flex
xibilities
Stand
ding
Lats Arms straight
s
overr head with hands inter--locked reac
ching up and
d back (8 Se
ec)

Pecs Arms behind back

k with hands
s inter-locke
ed reaching u
up (8 Sec)

Hams
H
and Ba
ack Legs to
ogether, han
nds holding c
calves head
d towards kn
nees (8 Sec)

Spread um Legs spread

d, hands rea
aching throu
ugh legs tow
ward
ground behind (8 Sec)

Groin
G
(Saigon
n) Feet rem
main flat on ground,
g
squa
at down witth knees sprread (8 Sec)

On flo
oor
Hip
H Flexor Lunge
L
positiion with one
e knee on gro
ound, force hips toward
ds ground
sttretching hip
p flexor (8 Sec
S
each leg
g)

Abdominal
A
(S
Seal) With stomach
s
on ground, rais
se shoulders
s up
sttretching low
wer back (8 Sec)

Adductor
A
(Sp
pread em) On ground with
w
both leg
gs straight a
and spread, grab
heels and forrce head to ground
g
(8 Se
ec)

Spinal twists
s (Cross-Overs) On grou
und with one
e leg straigh
ht, the otherr leg
with
w
knee bent and foot over
o
straigh
ht leg, turn to
oward bent leg to stretc
ch
lo
ower back pushing elbow
w on knee (8
8 Sec each lleg)

On th
he wall
Quads
Q
Pull foot
f
to glute
e (8 Sec)

Calfs
C
Lean against
a
walll with one fo
oot back and
d leg straigh
ht (8 Sec)

Achilles
A
Sam
me as calfs but knee is bent to stre
etch achilles
s (8 Sec)

3. Quic
ck Feet Drills
D
Some
e of you will not have ac
ccess to all drills,
d
but do
o these drills
s or ad lib as much as y
you
can to
t get the de
esired worko
out. Do only
y one (speed
d ladder, BFS
S dot drill, plyo boxes, o
or BW
plyo workout)
w
on
n each day th
hat you lift and
a
alternat e which one
es you do da
ay-to-day.

A. Speed
S
Ladder
These drills are
a designed
d to improve
e your foot q
quickness. T
The object o
of the ladderr is to
move
e your feet as
a low to the
e ground and
d fast as pos
ssible without touching the ladder.
Paintted lines on pavement or
o grass wou
uld work as w
well, having 12 16x16 boxes in a row.

1 Foot in eac
ch box

Ex 1:Starrt of Icky Shufffle

2 Feet in eac
ch box
Hops
H
(Right foot,
f
left foot, both feet))
2 in, 1 out (Ic
cky Shuffle) Start with one foot in box. Progression goes a
as
tiitle says, 2 in then 1 outt and on to the
t
next box
x sliding bac
ck and forth across
th
he ladder. Make
M
sure yo
ou are not ho
opping but ttaking indiviidual steps.

Ex 1: Start with
w
right foot on
o A and left foo
ot on A. Progre
ession goes righ
ht foot B,
left foot B, right
r
C, left C, riight D, left D, rig
ght E, left E, etc
c

2 in, 2 out Start

S
with bo
oth feet stra
addling the fiirst box. Pro
ogression go
oes

Ex 2:Sttart of 2 in, 2 out

o

as
s title says, 2 in the box
x, then both out and on tto the next box. Make s
sure
yo
ou are not hopping
h
but taking
t
steps
s.

Ex 2: Start with
w
right foot on
o A and left foo
ot on A. Hop to
o both feet on B , C, D, etc

Slalom
S
Starrt with one fo
oot in box, then
t
hop so opposite foo
ot in only on
ne
in
n box. Should resemble the look of a slalom sk
kier with side
e-to-side mo
otion.

(S
Sideways) Ali
A Shuffle Moving
M
sidew
ways, altern
nate 1 foot in
n and one fo
oot
out of the box
xes. Each box
b
should have
h
right fo ot in box, th
hen left foot in
box, then to the
t
next box
x. Switch which
w
foot is first on way
y back.

Ex 3: Staart of Ali Shufffle

Ex 3: Start with
w
right foot on
o A and left foo
ot on A. Hop to
o both feet to B,, C, D, etc

(S
Sideways) 2 in, 2 out Same
S
as abo
ove but moviing sideway
ys
Hop,
H
Right, Hop,
H
Left Sttart by hopp
ping with botth feet in the
e first box, tthen hop
to
o only having
g your right foot in the next
n
box, ho
op to having both feet in
n the
next box, fina
ally hop to only
o
having the
t
left foot in the next box, repeat..

B. BFS Dot Drill

These drills are designed to improve on foot quickness. Try to move around the dots
as quickly as possible, still hitting all of the marks. Each section should be done 2 times
through for 15 seconds with 15 seconds rest.

2 ft.
D

Dot Drill Diagram:

3 ft.

3 ft.
C

Up and Back
Start at one end with feet on A and B.
Now jump quickly with both feet to C.
Then go with both feet to D and E.
Now come back the same way. D & E, C, A& B.

2 ft.
A

Right Foot (Hourglass)

Put right foot on dot B.
Always hop with right foot while moving around dots.
Order is as follows (Counter-Clockwise): B, C, E, D, C, A, B, C, E, D, C,..
Next time through switch the direction (Clockwise), with order: B, A, C, D, E, C, B, A

Left Foot (Hourglass)

Put left foot on dot A.
Always hop with left foot while moving around dots.
Order is as follows (Clockwise): A, C, D, E, C, B, A, C, D, E, C, B, A,..
Next time through switch the direction (Counter-Clockwise), with order: A, B, C, E, D, C,
A, B, C

Both Feet (Hourglass)

Put both feet on dot B.
Always hop on both feet while moving around dots.
Order is as follows (Counter-Clockwise): B, C, E, D, C, A, B, C, E, D, C,..
Next time through switch the direction (Clockwise), with order: B, A, C, D, E, C, B, A

Turn Around
Start at one end with feet on A and B.
Now jump quickly with both feet to C.
Then move both feet to D and E.
Now spin so your feet are on the opposite letter from A and B to B and A
Repeat the progression down the dots, spin, and return

C. Plyometric Boxes
Plyo Boxes are boxes that measure 18 by 18. They can be made from using 2 x 4
boards to support a piece of plywood or particle board. Any hard surface that is
approximately 4 high and steady would work, which is the same height as the width of a
2 x 4 with a piece of plywood. Drills done on these boxes improve foot quickness off the
ground and back to the ground as well as quickness side-to-side. Concentrate on always
hitting the middle of the box.

2 on, 2 off

Straddle box putting both feet on floor (position A)

Quickly alternate putting both feet up on top of the box (position
B) and then quickly back down to the floor (position A).
Make sure that the drill is done with many quick steps, rather than hops.

2 up, 2 down
Stand behind box with both feet on floor (position A).
Quickly alternate putting both feet up on top of the box (position
B) and then quickly back down to the floor (position A).
Make sure that the drill is done with many quick steps, rather than hops.

Over and back

Stand beside box with both feet on floor (position A).
Quickly put both feet up on top of the box (position B) and then
quickly back down to the floor on the other side (position C). Once
your second foot reaches floor on the other side, come back to the
beginning the same way continuing back and forth.
Make sure that the drill is done with many quick steps, rather than hops.

Slalom
Stand beside box with one foot on box and one foot on floor (position A).
Hop back and forth sideways alternating which foot is on the floor and
on top of the box.
Should resemble a slalom skier with the side-to-side hopping motion.

Ali Shuffle
Stand behind box with one foot on box and one foot on floor (position A).
Quickly alternate which foot is on the floor and on top of the box.
Should resemble a series of small hops.

Hop over and back

Stand beside box with both feet on floor (position A).
Quickly hop up on top of the box (position A) and then quickly
back down to the floor on the other side (position C). Repeat.
Make sure that the drill is done touching both sides and the top of
the box each trip across box.

D. Plyo Bodyweight Circuit

If no other forms of foot drills are available, this circuit will be adequate. Keep
intensity and speed up in order to maximize the workout. Wall touches are to be done
facing wall approximately 12 away and facing wall, jumping and touching as high as you
can. The key is to explode off of the floor as soon as you touch it without rest. Line hops
can be done over any mark on the floor and require quick movements of the feet over and
back of the mark.

Do the circuit 3 times with 1 minute rest between each set:

Set 1:
20 Wall Touches
15 Line Hops Forward and Backward
10 Squat Thrusts
10 Split Squat Thrusts (Each Way)
Set 2:
20 Wall Touches
15 Line Hops Side to Side
20 Squat Thrusts
10 Line Hops Forward and Backward
Set 3:
15 Line Hops Side to Side (Right Foot)
15 Line Hops Side to Side (Left Foot)
20 Wall Touches
20 Line Hops Forward and Backward
15 Squat Thrusts
10 Split Squat Thrusts (Each Way)

The active stretch, flexibility work, and

one foot quickness drill is to be done
every day you lift!

Westminster College Football

Nutrition Information

We must prepare ourselves in every way that every

game on our 2013 schedule is a rivalry game

Basic Nutrition

Becoming an elite athlete requires good genes, good training and conditioning, and a
sensible diet. Optimal nutrition is essential for peak performance. All athletes need a
diet that provides enough energy in the form of carbohydrates and fats as well as
essential protein, vitamins and minerals. This means a diet containing 55-60 percent
of calories from carbohydrates (10 to 15 percent from sugars and the rest from
starches), no more than 30 percent of calories from fat and the remaining (about 1015 percent) from protein.
That translates into eating a variety of foods every day - grains, vegetables, fruits,
beans, lean meats, and low fat dairy products. The base of the diet should come from
carbohydrates in the form of starches and sugars. Fluids, especially water, are also
important to the winning combination. Dehydration can stop even the finest athlete
from playing his or her best game.

Types of Nutrients

Carbohydrates the primary source of energy for your body. Carbohydrates come
in two forms Simple and Complex. Simple carbohydrates (table sugar, corn
syrup) enter your system quickly. Complex carbohydrates (whole grains) are
processed and used more slowly. Athletes benefit most from the amount of
carbohydrates stored in the body. Carbohydrates yield more energy than fats.
Fats our storehouses of energy. When we have excess nutrients in our body,
some of it is stored as fat. The primary purpose of fat is energy production. There
are two main types of fat saturated and unsaturated. Animal fats (meat, butter,
lard) are usually saturated fats and contribute to heart disease and cancer.
Vegetables fats (olive oil, corn oil) are generally unsaturated fats and are less
harmful. Nuts are high in fat but are nutritious and contain good unsaturated fats.
Some fats, such as Omega-3 fatty acids, have been found to be helpful in
preventing some cancers and heart disease which are found in some cold-water
fish.

Water Could be the most important nutrient to an athlete. Your body is

approximately 50 to 55 percent water. Your body uses water 24 hours a day. A by
product of the energy production in your body is heat and water regulates your
body temperature by heat dissipation. Water also carries nutrients to the cells in
your body and the bodys functions running smoothly. It keeps the muscles
hydrated and helps prevent cramping and fatigue. You lose water through your
breath, perspiration, urine and bowel movements. So how much water does the
average, healthy adult living in a temperate climate need? In general, doctors
recommend 8 or 9 cups. Here are the most common ways of calculating that
amount:
Replacement approach. The average
Grams of
urine output for adults is about 1.5 liters
Food
protein
per
(6.3 cups) a day. You lose close to an
serving
additional liter (about 4 cups) of water a
day through breathing, sweating and
Tuna (3 ounces)
22
bowel movements. Food usually accounts
for 20 percent of your total fluid intake,
Hamburger (3 ounces)
21
so if you consume 2 liters of water or
other beverages a day (a little more than
Chicken (3 ounces)
21
8 cups) along with your normal diet, you
will typically replace your lost fluids.
Shrimp (3 ounces)
18

Eight 8-ounce glasses of water a day.

Another approach to water intake is the
Yogurt (1 cup)
11
"8 x 8 rule" drink eight 8-ounce glasses
of water a day (about 1.9 liters). The rule
Tofu ( cup)
9
could also be stated, "Drink eight 8ounce glasses of fluid a day," as all fluids
Cow's milk (1 cup)
8
count toward the daily total. Although the
approach really isn't supported by
Peanut butter (2 tbsp)
8
scientific evidence, many people use this
easy-to-remember rule as a guideline for
Kidney beans, cooked
8
how much water and other fluids to drink.
( cup)
Dietary recommendations. The Institute
of Medicine advises that men consume
Cheese (1 ounce)
7
roughly 3 liters (about 13 cups) of total
Egg, cooked (3
7
beverages a day.
ounces)
Even apart from the above approaches, if you
drink enough fluid so that you rarely feel thirsty
Soy milk (1 cup)
6
and produce 1.5 liters (6.3 cups) or more of
colorless or slightly yellow urine a day, your
fluid intake is probably adequate.
Vitamins and Minerals are essential for the regulation of many of the functions
of the body. Most vitamins cannot be manufactured by the body and must be
obtained from your diet. Sufficient amounts of vitamins are ingested through a
varied diet. Multi-vitamins can be taken to replace any deficiencies. Potassium is
an important mineral for athletes because it helps to regulate muscle activity.
Potassium rich foods include oranges, bananas, and potatoes.

10

Protein the brick and mortar of your body. Proteins help to provide some energy
to the body. Exercise may increase an athletes need for protein, depending on
the type and frequency of exercise. Extra protein is stored as fat. The
recommended amount of protein intake of 10 to 12 percent of total calories is
sufficient. It is recommend that resistance and strength-trained athletes may
need as much as 1.6-1.7 grams of protein per kg of body weight. (A kilogram
equals 2.2 pounds). To calculate your protein needs, divide your ideal weight by
2.2 pounds to obtain your weight in kilograms. Then multiply kilograms by the
grams of protein recommended. A varied diet will provide more than enough
protein as caloric intake increases. Excess protein can deprive the athlete of
more efficient fuel and can lead to dehydration. High-protein diets increase the
water requirement necessary to eliminate the nitrogen through the urine.
Your weight 2.2 1.6 = grams of protein recommended
Ex. 250lb 2.2 1.6 = 181.8 grams of protein

Weight Loss Tips

Eat slowly: You eat more if you eat fast, as it takes about 15 minutes for
our brain to get the message from our stomach that we have eaten
enough. If we eat too fast, we will eat too much before we even realize
we're full!
Do not overeat: You should not eat after you are full. Eating extra food
adds additional calories to your body.
Eat protein: Include a low fat protein rich food like tofu, beans, eggs, and
low fat milk, yogurt or cottage cheese with every meal. The high-protein
meals eaten early in the day stick with you and give feeling of fullness for
longer time so you eat less. Soy protein is a very high-quality protein.
Reduce fat: Fats have more than twice the calories than protein or
carbohydrate! Our body converts excess dietary fat to body fat. Therefore
you should restrict intake of high fat foods. Learn to avoid fat in healthy
diet. Keep total fat intake between 20 to 35 percent of calories, with less
than 10 percent of calories from saturated fats and the rest from sources
of polyunsaturated and monounsaturated fatty acids. Keep Trans-fat
consumption as low as possible.
Limit sugar & alcohol: Foods with a lot of added sugar and alcoholic
drinks are just empty calories. They provide little nutrients to our body.
Alcohol slows down the bodys use of fat for fuel and the fat is likely to be
stored in the body (Notice the fatty drinkers).
Avoid colas and coke drinks, they are full of sugar. Note that a can of cola
contains 9-10 teaspoons of sugar. Read Sugar content of liquors & soft
drinks and sugar content of foods.
Drink at least 8 glasses of water every day. Water is without any calories,
fat and cholesterol; and filling and refreshing. It is a natural appetite
suppressant and also helps the body to metabolize fat. Drinking lots of
water decreases the amount fat deposits. If you drink less water, then

11

body starts to store it thinking that there is less supply of water. If you
drink water at regular intervals, then body starts to reject it, thinking that
there is an oversupply.
Eat plenty of natural foods such as vegetables, fruits, & whole grains.
These foods are packed with vitamins, minerals and fiber and are low in
calories.
Eat a low glycemic index, low fat diet. Avoid white foods such as sugar,
refined flour, white bread and white potatoes, and animal products from
your diet. These are high glycemic index foods causing dramatic
fluctuations in blood sugar level.
Body Fat % Chart
Try to increase metabolism:
Getting enough sleep can help to
Classification
Women (% fat)
Men (% fat)
keep the hormones Leptin and
Grehlin in balance which regulates
Essential Fat
10-12%
2-4%
your metabolism and appetite. A
study in 2008 by Francesco
Athletes
14-20%
6-13%
Cappuccino of Warwick Medical
School in the United Kingdom
Fitness
21-24%
14-17%
revealed that if you don't get
Acceptable
25-31%
18-25%
enough of sleep, there is a fair
chance you are going to put on
Obese
32% plus
25% plus
weight, no matter where you live.

Weight Gain

Have meals with the right balance of proteins, carbohydrates and the right
kinds of fats (unsaturated or monounsaturated fats, olive oil, canola oil,
etc). Suggested ratio: 60%-70% Carbs, 10%-15% Protein, & little fat.
Eat foods with higher calories, vitamins, and minerals as opposed to
higher fat or sugar.
Pack more nutritious calories in each serving. For example, add cooked
eggs to mashed potatoes, ground chicken to soups and gravies, cheese in
casseroles, eggs, and soups, and nonfat dried milk in soups, shakes and
mashed potatoes.
If you get too full too fast, try having more high-calorie foods or slices of
foods as opposed to consuming the whole thing.
Drink mixed juices (apple/berry/orange/banana, etc.) for higher calorie
intake.
With moderation, you may add in good fat sources to meals such as nuts,
avocado, olives, and fatty fish (salmon or mackerel).
Snack between meals. Nuts, dried fruit, and yogurt are good options, but
its also important to find nutritious foods that you will enjoy.
Have a nutritious snack before bedtime, such as a peanut butter
sandwich.

12

Meal Ideas

Eating a well balanced diet plays an important role in keeping the body
healthy by making sure that it has the proper nutrients to function at its best.
Make sure that you think about what you are eating before you put it into
your systems. If you put junk in you will get junk out. You should try to eat
more real foods. The foods that are processed are full of preservatives and
are not as healthy for you as the more natural types of food. Here are a few
healthy ideas:
Breakfast most important meal of the day!
Oatmeal with raisins and fruit cooked in milk with peanut butter toast.
Whole grain English muffin with peanut butter, bowl of cottage cheese
and fruit
Fruit smoothies throw fruit and fruit juice into a blender with protein
powder and some oatmeal
Lunch and Dinner
Vegetable soup with some lean meat with whole grain bread on the
side
Grilled chicken or fish with a side of brown rice, vegetables on the side
Homemade pizza with whole grain crust put on whatever you like.
Peanut Butter and Jelly on whole grain bread with yogurt and fruit
Salad put lots of different vegetables in it. Make it better with
chicken and some fruit strawberries, grapes, or dried cranberries
adds a different twist. Dont go heavy on the dressing.
Wraps whole grain wraps mix it up. Make your own PB&J wrap like
they have in the TUB. If you go with turkey or ham make sure you
throw a few different vegetables on it. Dont go heavy on the mayo.
Mustard or red hot sauce is a great way to add flavor but not add many
calories.

Here is a sample of what your plate should look.

Keep it balanced!
You can find other useful information at:

www.mypyramid.com

13

Westminster College Football

Strength Program

The team who plays the hardest for the longest wins!
PREPARE TO DO THAT!

14

Lifting Rules

The lifting program is a 4 day a week program that works each major muscle group
each day in order for you to perform at your peak performance level. The program
is designed to build overall athletic muscle strength and explosion.

Here are

some key points and explanations of the lifts.

Key Points:
Week one on the lifting card correlates to the first week of summer break,
the week of May 13th. Use Pre-week workout on the lifting card prior to
May 13th. The program is a four-day per week lifting program (2 days on
each side of lifting card). The program is designed to peak mid-August.
% number = percentage of one rep max total of that specific lift.
Active Rest Week (Week 7) This week is to recover some sore muscles
and regain focus for the second half of the summer. Weight is to be light
but reps are to be done with a higher tempo and less rest between sets.
Stability Exercises:
Superman Raises On stomach, lift opposite arm with opposite leg using
lower back and glutes to lift. Keep legs and arms straight while lifting
Banana Rolls On stomach, raise both arms and legs, then roll to side not
using hands or feet to roll. Keep feet and hands elevated at each stop, and
continue to back and other side. Stop for a 3 second count at one each side.
Front Plank On your elbows, forearms, and toes, keep body as straight as
possible using core muscles (lower back, abdominals, obliques) to keep body
in line.
Plank Jacks While in Front Plank position, quickly move feet outward then
inward similar to jumping jacks. Only legs should move in and out.
Side Plank Laying on a side, hold body straight with core muscles only
having same side elbow, forearm, and outside of foot touching ground.
Hamstring Planks Laying on back, keep one leg straight and the other bent,
force hips to sky as much as possible, only having one foot and shoulder
blades on ground.. Both knees should be right beside each other during
stability.

15

 Plank Ups Start in plank position, then take open hand, push off the ground
and move your body to push up position without losing your straight body
posture. After, lower yourself to plank position.
Plank Up, Raise Opposite Arm Do a normal plank up, then raise opposite arm
used in plank up to the sky, completely turning body. At top, should be one
hand on ground, both feet toes on ground, and other hand to sky with body
sideways. After, go back to push up position, then back to plank.
Plank Up, Raise Opposite Leg Do a normal plank up, then raise opposite leg
up in the air, keeping leg straight. At top, should have both hands palms on
ground, one foot on ground, and one leg in air. After, go back to push up
position, then back to plank.
Push-Up Position, Knee to Elbow In a good push-up position, bring same knee
up under body to elbow keeping back in alignment. Bring knee up and hold,
with toe barely touching the ground, then return to push-up position. Repeat
with opposite foot.
Push-Up Position, Knee to Opposite Elbow In a good push-up position, bring
one knee under body to opposite elbow keeping back in alignment. Touch
knee to elbow and hold with toe barely touching the ground, then return to
push-up position. Repeat with opposite foot.
Push-Up Position, Knee Outside Elbow In a good push-up position, bring
same knee outside arm and elbow placing foot beside same hand on ground.
Touch foot then return to push-up position. Repeat with opposite foot.

Abdominal Exercises:
Toe Touches Laying on back, raise feet straight to sky and control body
while raising shoulder blades and extended arms to toes.
Rocky sit-ups A full sit up but at the top of the lift you touch your opposite
elbow to the opposite knee. On the next sit up, you touch the other elbow and
other knee.
Bicycles Are done on back with legs bent and hands behind head moving
legs in and out while bringing opposite elbow to knee when it comes over
chest. Movement can be done forward or backward, fast or slow, laying on
back (above) or sitting upright with hands behind back on ground.

16

 Scoops Are done sitting with hands behind back on floor moving both legs
together out low and the scooping upward then bringing knees to chest.
6 Drill Laying on back, hold legs straight and keep heels only 6 off ground.
Knee to Chest Holding 6 drill, bring knees into chest, then extend back
straight, without touching them to ground.
Leg Raises Holding 6 drill, raise legs up to sky continuing to keep them
straight. Once perpendicular to ground, lower back to 6 drill without
touching ground.
V-Ups Starting with body stretch out on floor and hands above head, lift legs
and crunch upper body bringing hands and feet together at highest point off
ground.
Roman Twists Sitting up with upper body at a 45 angle and knees bent with
feet off the floor, touch beside hips on ground with both hands. Hands must
remain together and touch each side one at a time.
Side Crunches With back on the ground, place both legs together and turn
them one way so they both are against the ground. Then lift shoulders and
head straight up to sky.
Wipers Laying on ground, point both legs straight up to sky. Using lower and
side abdominals, move legs side to side similar to windshield wipers.
Laying Heel Touches Laying on back with feet flat on floor and knees bent,
raise shoulder blades and head off ground then rotate shoulders back and
forth touching heel with outstretched hand. Shoulders should stay off of floor
for the entire workout.

17

Abdominals & Stability Each specific lifting day has a specific abdominal
and stability workout associated with it. Up to and including the active
rest week, abdominals and stability will be done at the end of the
workout. Each set of abdominals or stability should be completed then a
1:00 rest between. The days and their abdominal and stability workout
are as follows:
Day 1

Stability Superman Raises x15 each way, Banana Rolls x2 full rolls
each way. Repeat 3x.

Abdominals - Full Sit-ups x10, Crunches x25, Toe Touches x25,

Rocky Sit-Ups 10x each way. Repeat 3x.

Day 2

Stability Front Plank :30 secs, Front Plank :30 secs with Plank
Jacks x10, Side Plank :20 sec each way. Hamstring Planks :30 sec
each way. Repeat 2x.

Abdominals Bicycles x20, Slow Bicycles x10, Sitting Backward

Bicycles x15, Scoops x15. Repeat 3x.

Day 3

Stability Plank Ups 15x each arm. Plank Up, Raise opposite arm
10x each arm, Plank Up, Raise opposite leg 10x each way Repeat
2x.

Abdominals 6 Drill :30 seconds, Leg Raises x20, Knees to chest

x20, V-Ups x10 Repeat 3x.

Day 4

Stability Push-Up Position, Knee to Elbow (15x each way), Push-Up

Position, Knee Opposite Elbow (10x each way), Push-Up Position,
Knee Outside Elbow (8x each way). Repeat 3x.

18

Abdominals Roman Twists (15x each way), Laying Heel Touches

(15x each way), Side Crunches (15x each way), Wipers (10x each
way). Repeat 3x.

After the active rest week (Week 7), the abdominals will be done during
the lifting, while the stability is still at the end. After each lift, do one ab
workout for the first 3 lifts of each set, which will work your abs as well
as increase the intensity of the workouts. The stability will remain the
same as prior to the active rest week. The workout is:
Day 1

Set #1 - Full Sit-ups x10

Set #2 - Crunches x15

Set #3 Toe Touches x15

Day 2

Set #1 Scoops x10

Set #2 Bicycles x10

Set #3 Sitting Backward Bicycles x10

Day 3

Set #1 (6 Drill) Leg Raises x10

Set #2 (6 Drill) Knee to Chest x15

Set #3 V-Ups x10

Day 4

Set #1 Roman Twists x10 each way

Set #2 Side Crunches x10 each way

Set #3 Wipers x10 touches each side

All lifts on your card are the suggested lifts. If you have a personal trainer
or someone back home whom you would rather work out with or do their
program, we understand. We would like for you to incorporate our main
bolded lifts into your workout if you do not do them already.

19

Lift Descriptions:

Power Clean Weight is to start from floor and return to floor after

each rep. Keeping feet shoulder width and straight ahead, drive
weight off of the floor keeping bar moving straight up. Hips should
drive forward while weight passes them and arms should shrug
weight upward, pulling weight as high as possible. Once weight is in
the air, lifter then lowers hips back down and drives elbows forward
catching weight on upper chest and shoulder area.

Squat (Front Squat) Should be performed by starting in upright

position with weight stable, lift starts with movement of hips backward
and down keeping heels on the ground and weight balanced over body.
Feet should be shoulder width or slightly wider, toes slightly outward,
and knees should be forced outward at bottom of lift. Always
remember to keep back tight throughout and keep chest open and full
for proper lift.

Straight Leg Dead Lifts Initially, this lift should be done with light

weights until proper form is reached. This lift is great for

strengthening your lower and middle back when performed properly.
The legs should be as close to locked out without being locked out.
They must remain in that position throughout the entire lift. The back
should be arched so the chest is out. This is done very slowly and
controlled to ensure safety.

Split Leg DL Stand with one leg in front of the bar, one leg behind.

Squat down and hold the bar with a dead lift grip, lift the bar between
legs up to the bottom of the pelvis.

Weighted Squat Jumps With a bar on your back in the same position
as back squat, squat down with good back squat form, then fire up in
the air and jump up off of the ground in one motion.

Step-Ups The key to step-ups is making sure you fire your foot

downward when you drive your body upward. To emphasize this, put
your foot on whatever object you are stepping on, then pick it a little
higher, slam it against the object and drive yourself upward.

Hamstring Curls Get on your knees with a partner or something

holding your heels down, then lower your chest down to the ground
using your hamstrings to control. After, raise your body back up to
kneeling position.

20

DB Linemen Press On an incline bench, grab two dumbells and hold

them to together with palms aimed at each other. Lower and raise the
dumbbells in the same track as incline bench keeping elbows tight to
body.

Power Pulls Lift is identical to a Hang Clean until weight is to be

caught. Lifter is only to pull weight as high as possible without

catching weight. Lift is intended to work on explosion hips, back, legs
of power clean without beating up shoulders and wrists having to
catch the weight.

DB Push Press Hold weight above shoulder area, similar to position of

weight after successful power clean in front of head. Bend knees,

ankles, and hips to lower body position slightly, then explode driving
hips forward and body straight generating energy enough to thrust the
weight upward. Catch weight with arms straight up and elbows
slightly locked. Do not push weight up with arms as in a military press,
but use explosion from hips and legs to drive the weight up. Spotters
assist weight to travel back to original position.

One Arm DB Snatch Use one dumbbell (start light to get the feel for

it), In a squatting position with your feet slightly more than shoulder
width apart (athletic stance). The dumbbell is positioned between your
legs. In the hang position, your arm should be straight but not stiff and
locked-out. Put your other arm on your waist to aid with balance. As
with any squatting position, your back should be flat. When you start
the pull, drive upwards powerfully with your legs and thrust your hips
forward. The dumbbell has traveled up with the momentum of the
initial push, and you want to catch the weight before it succumbs to
gravity and falls to the floor. As soon as you are underneath it, drive
upwards again and lock out the arm above your head.

Dumbbell Lifts (DB Rows, DB Military) The advantage to using

dumbbells is the ability to have a greater range to perform the lift.

Make sure while doing these lifts that the weight travels the entire way
up and down that it possibly could in order for maximum muscle
development.

21

Westminster College Football

Conditioning Program

Prepare to do something WE have never done before

in 2013!!
22

Conditioning Rules

The conditioning program is a 4 day a week program that works each major muscle group
each day in order for you to perform at your peak performance level. The program is
designed to build overall stamina and explosion. Here are some key points and
explanations of the program.

Key Points:

IMPORTANT: The strength you have built in the spring is not nearly enough. We
must continue to gradually increase strength while greatly increasing speed and
conditioning. YOU MUST RUN OVER THE SUMMER AND CONTINUE TO LIFT!!!
There will be a running test upon returning in the fall, there will be repercussions
if this running test is not passed.
Week 1 on the conditioning card correlates to the week of May 13th. The program
is a four-day per week workout program designed to peak mid-August.
Perimeter of Field Sprint from one corner, around the outside of the field, back
to start. This should be shorter than, but resemble, a 400m sprint.
300 Yard Shuttle Sprint to the 50 yard line, back to the goal line, sprint the
length of the field, back to the goal line.
Man Makers Sprint to the 50 yard line, 10 Push-ups, back to the goal line, 9
push-ups, to the 50 yard line, 8 push-ups, and so on.
Full Gasser Run the width of the field, touch the sideline, run back to the
beginning, touch, and repeat.
Shuttle Gasser Run to the near hash, back to the sideline, run to the other hash,
back to the sideline, run the width of the field, run back to the beginning.

SPECIAL SPEED DRILLS:

(1) SEATED FAST ARMS - Sit on the ground with the feet extended out in front of
the body. Move the arms as fast as possible in a running motion for 10 seconds
for 5 sets. This drill is used to practice correct arm action and develop rotational
speed from the shoulders. (Many athletes move only the arms from the elbows
down, instead of from the shoulders). Faster arm movement can improve the
turnover rate of your steps (stride frequency).
(2) STANCE & STARTS - Perform 8 repetitions for 10 yds. Concentrate on quickly
switching the hands and feet. Be sure to place the dominant foot forward and
place it just behind the starting line and the opposite hand just behind the line as
well. The first few strides should be fast but should emphasize long powerful
strides with knees lifted high (make sure your staying low and driving out).
(3) PUSH-UP STARTS - Perform 8 repetitions for 10 yds. Start from a bottom pushup position. Push up with arms while driving forward into a run focusing on
moving outward and staying low, keeping shoulders in front of hips. The body
angle should be lower at takeoff than a normal start. This drill helps you to stay
low and move forward at the start.

23

(4) LINE RUNNING - 4 Times for 40 yards. The purpose of this drill is encourage
you to lengthen your stride. Run ten yards and hit a yard marker with either foot;
the next step is on the next yard marker, etc.... This would mean you are running
with a 7.5 foot stride. The key is drive the elbows back vigorously and lift the
knees explosively.
(5) FORM SPRINTS - Perform 4 repetitions for 40 yds. Perform perfect sprint
technique while covering a distance of 40 yards. Think about knee drive and
proper arm technique.
(6) BUILD-UP SPRINTS - Gradually speed up over a distance of 50 yards. This is a
good exercise for improving sprinting technique while increasing speeds. This is
done for 5 reps.
(7) FLYING SPRINTS - Accelerate for 20 to 30 yards and then run for 10 to 30
yards at a maximum all-out effort!! This drill is excellent for improving the finish
of the 40 yd. sprint. This is done for 5 reps.
(8) INS AND OUTS - Cover 80 yards as follows: jog 20 yards, sprint 20 yards, stride
20 yards, and sprint the final 20 yards. The key is that that you change speed into
the sprints and work to accelerate as fast as possible. This is done for 5 reps.
(9) UPHILL RUNNING - Find a moderately steep hill that is 60 yards long. Begin
sprinting up the hill, while using proper running technique. Walk back down the
hill for recovery. Running uphill develops strength and power in the hips and legs.
This drill is done for 6 reps.
(10) DOWNHILL RUNNING - Find a hill with a slight downgrade. Begin by sprinting
downhill, making sure not to go more than 50 yards. Be careful not to over stride
to the point where you are unable to run full speed. This drill is done for 6 reps.
(11) STADIUM STEPS - This helps in developing power in our legs. Always
remember to walk down the steps. 70 steps equal one set. Do this drill for 1 set of
each drill listed below.
Hamstring Walk Walk backwards up the steps using hamstrings and quads to
balance and drive upward. Can hold a weight for extra work.
High Knee Run - Sprint up the steps using good running form hitting every
other step.
High Knee Skip - Skip every other step while maintain good arm movement
and driving the knees upward as you move from step to step.
Double Leg Hops - Hop with both feet together hitting every other step, keep a
slight bend in the knees to avoid unnecessary stress on the back, move from
step to step as explosively as possible.
One Foot Running - Hit every other step while maintaining a high knee lift,
ankle locked and driving off the balls of the feet. Start with one foot first time
through, then switch.

24

 Two Feet Running - Two feet every step while maintaining a high knee lift,
ankle locked, and driving off the balls of the feet. Start with one foot first time
through, then switch.
2 up, 1 down Working on run mechanics and coordination, do a two feet
running drill up two steps, then go down one step with both feet. Follow that
by repeating the cycle, running up two steps and down one.
(12) RESISTIVE STARTS (w/ Partner) - Work with another athlete. Your partner
puts his hands on the front of your shoulders while you lean forward against his
hands. Run forward against your partners resistance for five (5) yards. Continue
running while the partner releases the resistance and move forward for an
additional 10 yds. This drill is done for 8 reps. Make sure your partner does not
push so much that you lose running form.
(13) TOWEL STARTS (w/ Partner) - Work with another athlete. Your partner puts a
towel around your waist and holds on to each end. Run forward against your
partners resistance for five (5) yards. Continue running while the partner
releases the resistance and move forward for an additional 10 yds. This drill is
done for 6 reps. Make sure your partner does not resist so much that you lose
running form.
(14) BALL DROP STARTS (w/ Partner) - The athlete works with a partner who
holds two (2) tennis balls, (1 ball in each hand) and stands 10 yards away. Start in
the down stance and react to your partner dropping one of the balls. Try to catch
the ball before it hits the ground twice. This works on the sprint start and
reaction. This drill should be completed for 6 reps.
(15) HARNESS/BAND RUNNING (w/ Partner) - Use a running harness and have a
partner give resistance for 20 yards. Make sure to use good running technique.
This drill is used to develop power and explosion in the hips and thighs. This is
done for 6 reps.

Plyometrics

Phase #1
Standing long jumps x5
Single leg hops 20 yds x2 each
Power skips for height 20 yds x4
Lateral bag hops x4
Squat Thrusts x20

Phase #2
Standing long jumps x10
Single leg hops 30 yds x2 each
Power skips for height 20 yds x4
Lateral bag hops x4
Squat Thrusts x20

Phase #3
Standing long jumps x12
Single leg hops 30 yds x3 each
Power skips for height 20 yds x4
Lateral bag hops x4
Squat Thrusts x30
Speed step ups x3 for 10 seconds

Phase #4
Standing long jumps x14
Single leg hops 30 yds x3 each
Power skips for height 20 yds x4
Lateral bag hops x4
Squat Thrusts x30
Speed step ups x3 for 15 seconds

25

Phase #6

Phase #5
Standing long jumps x16
Single leg hops 30 yds x4 each
Power skips for height 20 yds x6
Lateral bag hops x5
Squat Thrusts 2x30
Speed steps x3 for 15 seconds

Standing long jumps x18

Single leg hops 30 yds x4 each
Power skips for height 20 yds x6
Lateral bag hops x6
Squat Thrusts 2x30
Speed steps x4 for 15 seconds

Agility Drills (Diagram and explanation below)

Remember These drills are to be done at full speed with full recovery.
Agility #1
Pro Shuttle x 7
Four Corners x 7
Nebraska Drill x 7
Figure 8 Drill x 7
Agility #2
Four Corners x 7
Adv. Four Corners x 7
Figure 8 Drill x 7
Big T Drill x 7
Agility #3
Pro Shuttle x 7
Adv. Four Corners x 7
Nebraska Drill x 7
Big T Drill x 7

Agility #4
Pro Shuttle x 10
Four Corners x 10
Nebraska Drill x 10
Figure 8 Drill x 10
Agility #5
Four Corners x 10
Adv. Four Corners x 10
Figure 8 Drill x 10
Big T Drill x 10
Agility #6
Pro Shuttle x 10
Adv. Four Corners x 10
Nebraska Drill x 10
Big T Drill x 10

20 yd. Pro Shuttle (Jingle Jangle)

The 20 yd. shuttle run is a quickness and agility exercise that the NFL uses to
measure athletes at the Indianapolis combine, measuring their change of
direction.
You start out straddling the midline with one hand down on the midline.
Sprint to your right and touch the end line with your right hand
Change direction and sprint ten yards and touch the end line with your left
hand
Change direction and sprint five yards through the midline.
Midline

End Line

End Line

START
5 yards
10 yards
5 yards
FINISH

26

Nebraska Drill

The Nebraska drill is another agility exercise used by many colleges and
pro teams. The purpose of this drill is to enhance your ability to start,
plant and accelerate then plant and backpedal.
Nebraska Drill Setup:

10 yards
10 yards

5 yards

10 yards

Nebraska Drill Course

4
Back Pedal

START

3
1

FINISH

How to complete the Nebraska Drill:

Start in a football stance, Sprint to the second cone, Plant on
outside foot, Accelerate to third cone, Plant on outside foot,
Sprint to fourth cone, Plant and back pedal through the finish
line

27

Figure eight
The figure eight enhances your ability to run in directions other than
just a straight line. You are running on a constant bend so you must
utilize the bend in your knees and ankles. The ability to run at
different angles will enhance your ability to cover the field both
offensively and defensively.

Start

5 yards

5 yards

Finish

Big T Drill
The T-Test will help with the ability to cut, change direction and accelerate.
1) Sprint ten yards past the middle cone.
2) Go over the middle cone and under the left cone.
3) When you are done coming underneath the left cone accelerate and go under
the right cone.
4) After you have gone around the right cone head for the middle cone.
5) Accelerate towards the middle cone.
6) Go around the middle cone and finish on the right side of the starting cone.

5 yards

10 yards

5 yards

Finish

Start
28

Four Corner Drill

The Four Corner Drill will help with the ability to cut, change direction and accelerate.
1)
2)
3)
4)
5)
6)

Start on one side of the box of cones.

Spring forward to and around cone
Start shuffling when you reach the first cone.
Once you reach the second cone, backpedal to the third cone.
At the third cone, start to carioca across the point where you started.
Repeat pattern on other side, starting with spring, then shuffle, backpedal, and carioca.
Shuffle

5 yards
Sprint

5 yards

5 yards

Backpedal

5 yards

Start
Carioca

Advanced Four Corner Drill

1)
2)
3)
4)
5)
6)
7)

Start by cone A, always facing out of box towards cones A and B.

Shuffle from cone A to cone B
Shuffle back to cone A
Open hips while continuing to face forward, and sprint to cone C
Plant at cone C, Sprint straight ahead to cone B
Plant at cone B, Open hips again while facing forward and sprint to cone D.
Plant at cone D and sprint through the finish, Cone A.

Always face this direction

#1

#2

"I
nGreek
myt
hol
ogy,
t
heTi
t
answere
great
ereven
t
hant
hegods.
Theyrul
edt
hei
r
uni
versewi
t
h
absol
ut
epower.
Wel
l
,t
hatf
oot
bal
l
f
i
el
doutt
here,
t
hat
'
sour
uni
verse.L
et
'
s
rul
ei
tl
i
ke
Ti
t
ans.
"
CoachHermanBoone
f
rom
RememberTheTi
t
ans