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Total Body Conditioning is the best way to maximize your potential as an athlete. You must
understand the many things that factor into your physical and mental preparation to become
a successful football player and a contributing member of this football team. It is about more
than just about lifting weights and running, you must be able to blend all aspects of preparation
in order to for you to become the player that you want to be this fall.

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FLEXIBILITY TRAINING
!
Flexibility is a term used to define joint mobility and range of motion. The greatest determinants of
flexibility are age, activity level and genetics. Most conditioning programs have implemented
stretching exercises to prevent injuries such as muscle pulls. Unfortunately there is very little
scientific support to substantiate that an increase in muscle pulls usually occur due to an athlete
being out of shape, fatigued, or not warmed up. When undergoing a stretching program, the
following three stages should be adhered to:
!
1. WARM-UP- It is important to elevate the muscle temperature prior to stretching. This can be
done with heat generated during low intensity aerobic exercise, such as slow jog or riding a
stationary bike. You should break a sweat Before doing extensive stretching exercise!!!
!
!
2. PRE-STRETCH- Begin with a slow pre-stretch that ads only slight tension to the muscle. This
position should be held for 10-30 seconds while the muscle accommodates tension. This phase
should be light and should not be painful to the athlete.
!
!
3. STRETCH During the actual stretching phase, slowly lengthen the muscle group involved. If
too much tension is developed too soon, safeguards within the nervous system will be activated
(e.g. excessive pain, uncontrolled muscle quivering, contraction of antagonist muscle) and the
benefits of the stretch will be lost. When this happens, slowly back off and let the muscles relax,
and then proceed. The correct procedure is to develop slight tension, let the tension fade, then
proceed then continue to achieve a greater range of motion.
!
!
!
The specific movements you perform for your position will develop the range of motion of
the muscles to perform those activities. When you stretch, you develop a range of motion that
is specific to that stretch and the limited number of fibers recruited at that point. The range of
motion used in sports is different than that developed by stretching. Other differences include the
number of muscle fibers recruited, the violence of the movements, and the many different arcs the
muscles use to change direction, stop, and backpedal.
!
!The range of motion of the muscles involved is dictated and developed by the activity you
perform.! You are interested in developing functional flexibility. When you increase the range
of motion of a joint you want to also increase the strength of the muscles in the new range of
motion. If you properly strengthen a muscle, you will increase its flexibility.

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PRE-WORKOUT ROUTINE
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Warm-up: Dynamic Warm Up

!
Stretches: See the following pages for descriptions.
!
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JACKETS FOOTBALL SPEED DEVELOPMENT PROGRAM
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I.

! Segments of speed can be taught.

II. ! The mechanics of speed development applied properly will improve speed.
III. ! Speed is developed while changing body movements on the run.
IV. ! Speed development is not form running.
V. ! Speed development is the utilization of a one-word speed vocabulary with
reference to body parts.
VI. ! Speed Vocabulary: There are a number of key words to reinforce the training
techniques and will help you with on-the-field speed development. Select specific
upper or lower body techniques to work on each day. Select no more than two
techniques per day. When used on the field they can trigger a physical adjustment
in the athlete's running movement.
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The purpose of this test is :
to evaluate your anaerobic endurance, first ten intervals; that is your ability to sustain next to maximal effort
for a series of repeated sprints without a significant drop in performance.
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Bag Drills - bag drills are a useful device when working on foot speed and quickness. The bags used are 1x1x3 and
are placed between 18 and 24 inches apart. Each line should have a total of 6 bags with a starting cone set 5 yards before the
first bag and a finish cone set 5 yards away from the last bag.. Bags are not required to get the work done.

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Tri & Box Cone Drills- There are a number of 3 and 4 cone drills that can be done. Rather
than list them all for you, we will give you a few examples. All of which, though, are used for speed and agility training.

Make sure, no matter what drill you use, that you train at the highest intensity possible.

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