High School Football Summer Program

High School Football Functional Strength & Conditioning Summer Program

Part I. Dynamic Total Body Prep

A) Dynamic Total Body Warm Up

1. Joint Rotations (neck down to ankles) x 10 reps in each direction
2. Toe Touches x 10 slow reps + 10 moderate reps
3. Jumping Jacks x 10 moderate + 10 fast
4. Arm Swings x 10 each direction
5. Sumo Squats with Cross Punching @ Top x 10 reps
6. Leg Swings x 10 forward/backward + 10 left/right
7. Lateral Arm Circles x 10 small + 10 medium + 10 large
8. Toy Soldiers (opposite hand/leg touch) x 10 each arm/leg
9. High Knees x 10 moderate + 10 fast
10. Step-N-Reaches x 10 each leg forward
(forward lunge with both arms raised and lean in direction of forward leg)

B) 3 Dynamic Total Body Plyo Sets

1. Burpees with Tuck Jumps (chest touches ground) x 8 reps
2. Recovery x 15 sec's

C) 3 Dynamic Total Body Plyo Circuits

1. Plyo Push Ups with "Clap" or "X" (arms crossed to opp. shoulder) x 6 reps
2. Plyo Prone Bow Flexes (arms, chest, legs and thighs come up of the ground) x 6 reps
3. Single Leg Vertical Jumps - Right Leg x 3 reps
4. Single Leg Vertical Jumps - Left Leg x 3 reps
5. Recovery x 60 sec's

Part II-A. Strength and Conditioning Circuit #1 x 3 Complete Cycles

1. Truck Push + Truck Pull x 20 yards + 20 yards
2. Push Ups with chains around neck x 20 reps
3. Single Leg RDL's - Right Leg with chains around neck x 10 reps
4. Single Leg RDL's - Left Leg with chains around neck x 10 reps
5. Squat Jumps with chains around neck (touch the ground with both hands) x 8 reps
6. Dumbbell Standing Alternating Upright Rows + Alternating Shoulder Presses x 8 reps each arm for both
7. Dumbbell Switch Jumps (Lunge Jumps) x 8 reps
8. Dumbbell Bent Over Alternating Fighter Rows x 8 each arm
9. Dumbbell Supine Alternating Fighter Presses on Stability Ball x 8 each arm
10. Plyo Bodyweight Tuck Jumps x 8 reps
11. Plyo Medicine Ball Explosive Back Toss (away) + Med Ball Explosive Push Press (back in) x 50 yards + 50 yards (chase)
12. Single Leg Supine Hamstring Bridge Hip Lifts x 10 each leg
13. Supine Bicycles (fast tempo) x 100 reps
14. Speed Rope x 100 reps

Part II-B. Strength and Conditioning Circuit #2 x 3 Complete Cycles

1. Medicine Ball 180 Degree Rotational Slams x 4 each side
2. TRX Standing/Recline Single Arm Rows - Left Arm x 8 reps
3. TRX Standing/Recline Single Arm Rows - Right Arm x 8 reps
4. TRX Standing/Suspended Single Arm Chest Presses - Left Arm x 8 reps
5. TRX Standing/Suspended Single Arm Chest Presses - Right Arm x 8 reps
6. Single Leg Forward Plyo Hops - Right Leg x 20 yards out
7. Single Leg Forward Plyo Hops - Left Leg x 20 yards back in
8. 10 Yard Box Drill (for speed)
a) Bear Crawl - Forward x 10 yards
b) Carioca - Left x 10 yards
c) Crab Walk - Backward x 10 yards
d) Carioca - Right x 10 yards
9. Cross Fit Push Ups x 20 reps
10. Plate Roll Ups x 8 reps
11. Weighted Turkish Get Ups (alternating each rep) x 4 each side
12. Plate Standing Diagonal Chops (alternating each rep) x 4 each side
13. Plate Standing Twists x 10 each side
14. Jump Rope x 100 reps

Part III. Concentrated Core Conditioning

A) 3 Dynamic Consecutive Core Circuits

1. Elbow Plank Alternating Supermen x 30 seconds
2. Elbow Plank T-Rolls x 30 seconds
3. Hamstring Bridge Marches x 30 seconds

B) Recovery x 60 seconds

C) Static Hold Consecutive Super Sets

1. High Plank x 60 seconds
2. Hamstring/Neck Bridge x 60 seconds

D) Static Stretch x 30 minutes

- Concentration on Quads, Hams, Hips and Groin