AFC Raiders Football

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1 AFC Raiders Football Speed and Agility Program

2 Daily Warm Ups

3 Speed Drills Monday & Thursday Week 1 Week 2 Week 3 Form Starts 5x Form Starts 5x Form Starts 5x Position Starts 5x Position Starts 5x Position Starts 5x Build Ups 30 4x Build Ups 30 4x Build Ups 40 2x Powerskips 25yds 4x Powerskips 25yds 4x Powerskips 25yds 4x Harness Drill 1x Harness Drill 1x Harness Drill 1x Week 4 Week 5 Week 6 Form Starts 5x Form Starts 5x Form Starts 5x Position Starts 5x Position Starts 5x Position Starts 5x Build Ups 40 2x Build Ups 40 2x Build Ups 40 2x Powerskips 25yds 4x Powerskips 25yds 4x Powerskips 25yds 4x Harness Drill 2x Harness Drill 2x Harness Drill 2x Flying 10s 4x Flying 10s 6x Flying 20s 6x Week 7 Week 8 Week 9 Form Starts 5x Form Starts 5x Form Starts 5x Position Starts 5x Position Starts 5x Position Starts 5x Build Ups 40 2x Build Ups 40 2x Build Ups 40 2x Powerskips 25yds 4x Powerskips 25yds 4x Powerskips 25yds 4x Harness Drill 3x Harness Drill 3x Harness Drill 3x Flying 20s 6x Flying 20s 6x Flying 20s 6x

4 Agility Drills Tuesday & Friday Week 1 Week 2 Week 3 Pro Agility 1x Each way Pro Agility 1x Each way Ladder Drill 2x Each Pro Agility 2x Each Triangle 1x Each way Sprint 1x Each Triangle 1x Each way Sprint 1x Each Triangle 2x Each Sprint 2x Each Square 1x Each way Square 1x Each way Square 2x Each Jingle Jangle 2x Jingle Jangle 2x Jingle Jangle 3x Tempo Run 4x Tempo Run 5x Tempo Run 6x Week 4 Week 5 Week 6 Pro Agility 2x Each Pro Agility 4x Each Pro Agility 4x Each Triangle 2x Each Sprint 2x Each Sprint 4x Each Triangle 4x Each Triangle 4x Each Sprint 4x Each Square 2x Each Square 4x Each Square 4x Each Jingle Jangle 4x Agility Ladder 2x Each Jingle Jangle 5x Tempo Run 6x 55s yard Shuttle 5x Week 7 Week 8 Week 9 Pro Agility 4x Each Pro Agility 4x Each Pro Agility 4x Each Sprint 4x Each Triangle 4x Each Triangle 4x Each Sprint 4x Each Sprint 4x Each Triangle 4x Each Square 2x Each Square 4x Each Square 2x Each Agility Ladder 2x Each Jingle Jangle 6x Agility Ladder 2x Each 55s yard Shuttle 6x 55s 18

5 FWU - Explanation All FWU s (FUNTIONAL WARM-UP) are performed for a distance of yards and are done in quick succession before every workout 360 RUN From the start, take off in a full sprint, at about five yards, do a 360 degree spin to your right leading with the right elbow. In another five yards, repeat the process to the left. The object is to keep in as straight a line as possible. ATLAS This is a walking forward lunge with a twist toward the front knee when you are at the low point of the lunge. When at the low point, the twist and arm action should as if you were handing something to a person behind you. BACKWARD HIGH KNEE RUN Performed just as the forward high knee run, only backward. You should be able to get your knee higher going backward than you would forward BACKWARD HIGH KNEE SKIP Performed just as the forward high knee skip, only backward You should be able to get your knee higher going backward than you would forward BACKWARD LUNGE TWIST This is a backward walking lunge with a twist toward the knee in front of you during the low point of the lunge. Similar to the atlas, only backward BACKWARD REACH RUN This is a backward sprint, not to be confused with a back pedal. You must reach the lead leg as far behind you as possible to be able to do this correctly. BUTT KICKS Butt kicks are a forward lean sprint with the addition of kick at the knee joint back toward your own butt. Your goal should be to actually kick your butt with this motion Get lots of reps in the yards of the exercise. CROSS BEHIND SQUAT This exercise is performed laterally With your trail leg, steps behind your lead leg and squat down until your trail leg knee touches the ground directly behind the lead leg heel. At the halfway point of the distance, switch and face the direction.

6 DOG IN THE BUSH This is a multiple movement exercise performed laterally With your lead leg, do a karate style side kick as high as you can and then return the foot to the ground Following proper squat guidelines do a parallel squat and then repeat the routine. At the half-way point of the distance, switch and face the direction. FAST HIGH KNEE TO SPRINT For the first five yards, do as many get as many high knees up as possible When you hit the five yard mark, plant your foot and sprint the remaining distance FOOT UP AND GRAB Walking forward, kick your foot backward and catch with the same side hand and pull upward. Switch feet on every rep FORWARD RDL Performed while walking forwards Similar to single leg DB RDL Kick your trail leg up in the air and reach down with a tight torso to the foot on the ground The higher you kick your leg in the air, the better stretch you will get Switch legs on every rep HEEL UP AND GRAB Performed walking forward With two hands, grab a foot and pull it upward toward the opposite hip Switch feet on every rep HIGH KNEE RUN Running forward, drive your knee as high as possible On the return, drive your foot back into the ground and repeat with the other knee Get lots of reps in the given distance HIGH KNEE SKIP Moving forward, drive a knee upward. The upward movement should lift your other foot off the ground at the same time Forcefully drive the high knee back into the ground and then repeat with the other knee Should have a skipping pattern HIGH KNEE WALK AND GRAB Walking forward, bring a knee up to your chest, grab with both hand and pull up further. Let the knee go and repeat with other knee for the given distance

7 INCH WORM Starting in a fully extended push-up position, walk your toes up to your hands taking small steps. Your leg should be locked out and you should move your hands while your feet are walking toward them Should feel a good stretch in your hamstrings JINGLE JANGLE Sprint five yards and touch the line and change directions, sprint back to the starting line and change direction again, finish by sprinting the remaining distance Be sure that your chest is facing the same direction on all turns The change of directions should be sharp, quick changes LATERAL HIGH KNEE SKIPS Performed in same manner as forward high knee skips, only laterally Do not cross your feet during the exercise LUNGE ELBOW TUCK / HAM There are three separate movements in this exercise Forward lunge keep back knee about 2-3 inches off the ground Elbow tuck With the arm on the same side of the forward knee, tuck the elbow inside of the knee and pull as close into your body as possible Hamstring stretch Stand up with your trail foot still behind about a foot and bend over and touch your forward toe. This is a slow exercise so take your time and get a good stretch OPEN HIP SKIP Skipping backward, raise one knee until it is parallel and then rotate it to the side until your leg is directly to your side Skip again and repeat with the other leg Repeat this process throughout the distance SHUFFLE TO SPRINT Laterally shuffle the entire distance, touch that line, and sprint back to the start Should be done twice, facing both directions SKATE HOPS Jumping off one leg at a 45 degree angle for as much distance and possible Land on the opposite leg and stop you momentum completely without touching the ground with the foot you just jump off of. Once you momentum is stops, jump of the leg you just landed on at a 45 degree angle in the other direction. Repeat for the distance SNAPICOA This is a high knee carioca with an added emphasis on snapping the trail leg across the body and into the floor. Repeat in both directions

8 SPIDERMAN This is a bear crawl with your chest as close to the ground as you can get. It is also important that you drag your trail leg to get a good hip stretch Those with bad shoulders should not do this one WIDE ICKY Wide icky is done in a 45 degree angle zig-zag across the distance. Take two steps to the right at 45 degrees, plant your outside foot and head to the left for two more steps, plant the outside foot and head back to the right and repeat Just remember, step-step-cut

9 Core, Foot Speed, Explosiveness FF Sit Up Keep feet flat on the floor, sit ALL the way up Side to Side In a crunch position you will rotate side to side touching your feet with your hands. Core Holds Laying flat on your back, squeeze your abs as tight as you can for the desired time. Torso Rotations Laying flat on your back, your legs will start to one side. The object is to swing them over the top to the other side without your back and shoulders coming off the ground. Squeeze the core to swing. Med Ball Chest Pass With a partner, stand in a split stance. Get a good crouch and DRIVE off your front foot, executing a chest pass. Hurdle Hops Place 3 hurdles approx. 3 feet apart. Do 3 quick hops over the cones, and jump for distance as soon as you hit the ground over the last cone. Do this 5 times with 2 feet, 5 times with left foot, and 5 times with right foot.

10 Speed Drills Explanation Form Starts Start with front foot approx. 3 inches behind the starting line, and down hand ON the line. Focus on short choppy steps and firing out low. 20 Yards Position Starts Same as form start except you start from your offensive position stance. Build ups 30 Gradually build up speed from start to 30 yards. By 30 yards you should be full speed. Once you hit full speed gradually bring speed back down for the next 20 yards. Build Ups 40 Same as above only 40 yards instead of 30 Power Skips For 25 yards you will skip. Focus on exploding upward with height. Swing arms heavily Harness Drill 10 Yards of Down and back for each of the following ways; forward Sprint from a sprinter stance, Backwards sprint, and Side shuffle. Flying 10s/20s Same as build ups, however once you hit your 30 yard mark and hit full speed, you continue at full speed for 10 yards. For the flying 20s, you build up for 30 yards and sprint for 20 yards.

11 Ladder Drills

12 Agility Drills

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