Beginner training plan
Your first lessonThe first lesson plan we begin with developing an appropriate warm up routine specific to the athlete’s position. Generally this will involve a stretching plan followed by 6 explosive start sprints 20 yards.
After warm we begin footwork drills
- speed ladder
- 3 cone
- hurdle bags
- read steps
Then we transition into a speed training
- 40yd dash test
- Leg bands
- Running Man’s
- Chute sprints
- plyometric burnouts
Lesson 11+All position skills and performance development focus for athlete.
Lesson 4-10Lessons four and five will continue with more focus on speed training. All drills in these two lessons will be pertaining to speed development. Athlete’s will perform a 40yd dash progress report at beginning of lesson five after warm ups.
Lessons 6-10 continue speed training, position skills and performance development, and 30 min strength training. The strength training will be self body weight no free weights or equipment required.
- push ups
- squats
- planks
- lunges
- band curls
- calf raises
- jumping jacks
- Bulgarian squats
- push up burnout
- Romanian squats
- AB burnout
Athlete’s will perform final 40yd dash progress test on lesson ten day.
Lesson 2-3Your second and third lessons begin with the athlete’s warm up and speed training. Advanced drills maybe added to the speed training.
The second half of these lessons will be focused specifically on the athlete’s position skills and performance. This may included route running, ball carrying, passing, tackling, catching, etc.
