Introduction 4 Philosophy 5 Coach/Player Expectations 6 On the Field 7 1st
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- Box Squat Deadlift Bent-knee Goodmorning
- Spring Football Schedule
- Dynamic (See Dynamic)
- Dynamic
- Sprint Technique Upper Body 1. Head
- "run tall"
- Upper Body
- "step over the opposite knee" ). Corresponding Drills Upper Body
- Running Mechanics Drills Toe Up
- Running Mechanics Drills Start/Acceleration Drills Hop-Hop Start
- Start/Acceleration Drills R.A.RE Speed Drills Uphill Run/Stadium Steps
- Harness/Parachute/Sled Drill
- R.A.RE Speed Drills SPEED, AGILITY, AND PLYOMETRICS
- Load Mechanics and Plyometrics
- AGILITY AND POWER CIRCUIT
Exercises Westside Barbell implements Conjugate System where exercises are cycle frequently, depending on experience level. Exercises or variations are changed every 3 weeks for intermediate trainees and every week for the elite lifter. To train the 3 powerlifts, Westside tends to rely heavily on dozens of subtle variations of the Main Movements: Box Squat Deadlift Bent-knee Goodmorning (about 40% of time) Bench Press Exercises variations may include: Grips width narrow, medium, wide Stances width close, wide, ultra-wide Specialty bars safety barbell, cambered barbell, etc Depths and various ranges of motions deep, parallel, off floor, on rack, boards, and other elevations Accommodating resistance (contrast method) bands and chains alter resistance curve, making it more difficult in range of motion that is normally easier two light chains, one for each side of the barbell that hang down and hold other heavier chains. Heavier chains should be about 5’ in length and weigh about 20 pounds. Adjust chains so about three links are on the floor for squat and good morning type exercises A group of accessory exercises are performed after the main lift(s) for the day. Accessory exercise can be classified into 4 groups depending on their purpose: Supplemental Addresses individual weaknesses of athlete Eg: Glute Ham Raise, Partial Deadlift, Seated Leg Curl, Pull Through, Zercher Squat, Box Jumps Others: Sled Pull, Wheel barrel push Low Back Eg: Reverse Hyperextension Abs Eg: Incline Sit-ups, Weighted Crunches, Standing abdominal movements Pre-habitation Strengthens stabilizing muscles to decrease injury Eg: Lat Pulldown, Seated Row, Reverse Curls, Dumbbell Rear Lateral Raise, Cable External Rotation Power Program Schedule and Structure January – February Daily after school weightlifting. Monday and Wednesday. Speed Progression / Load Mechanics / Short Run. Tuesday and Thursday Football specific drill work. Friday Speed / Agility / Plyometrics. February – April Daily after school weightlifting. Mon, Wed, Friday. Speed, Agility, and Toughness Program. Tuesday, and Thursday Football Specific Spring Football Schedule Spring Football. Quick lift Mon, Tue, Wednesday after school and before practice. Summer Schedule 8AM-12PM: Open in the weightroom; 10AM Field work. Speed/Agility/ Circuit followed by football specific and 7 on 7.
Quick 30 min lifts on Mon, Tue, Wednesday before practice Sample – Monday Offseason / Competition Weightlifting
Sample – Tuesday Offseason / Competition Weightlifting Lower Dynamic Focus
Upper Power Focus Sample – Thursday Offseason / Competition Weightlifting Lower Power Focus
Sample – Friday Offseason / Competition Weightlifting Upper Power Focus
The following is Phase 1 of our running program where we will emphasize speed mechanics and proper running technique. The element of speed is the most common denominator for success in most sports today. Although there are certain hereditary aspects that limit an athlete's speed potential (limb length, muscle fiber ratio, neuromuscular characteristics, etc.) we can develop a number of components that increase sprinting speed. These are:
2. Flexibility 3. Motor Behavior a. Body position b. Recovery mechanics c. Ground preparation d. Impulsion (ground contact) e. Arm action Sprinting includes a number of phases, but the development of the maximum velocity phase is the most important in increasing speed. There are two components of the maximum velocity phase; stride length and stride frequency. Stride length may be improved by increasing the strength, power and flexibility of the lower extremities. A comprehensive weight training program that includes a variety of Olympic and power lifts will provide the means to strengthen the legs. Flexibility is best improved by a combination of static, ballistic and PNF stretching routines, with emphasis on the hip, knee and ankle joints. Stride length is also increased by greater knee lift, which can be enhanced by form running, resistance running and uphill running. Increased stride frequency may be achieved by retraining the nervous system with proper sprint mechanics. For example, improving recovery leg mechanics increases the angular velocity at the hip joint. Stride frequency improvement also has been obtained through overspeed running (downhill running, towing, parachute drops) which force the legs to move faster than normal. The following technique guidelines and drill have been designed to improve your range of motion, explosiveness, running mechanics, etc. Follow them exactly and diligently. Along with plyometric training, these drills will help to improve your speed. Sprint Technique Upper Body 1. Head - Head should be upright. 2. Eyes - Eyes should be focused on the horizon. 3. Jaw - Jaw should be relaxed; do not grit teeth. 4. Torso - Stomach and back should be tight, requiring strong abdominal and lower back muscles. Hips and shoulders should be tucked under, with pelvis titled forward. Lean the upper body slightly forward ("run tall"), with the shoulders directly over the balls of the foot on the ground. Any forward lean in excess of 6, however, is detrimental to running performance. 5. Shoulders - Shoulders should be relaxed, resting just in front of the hips. Keep the shoulders down, and allow the arms to swing and rotate fully without extension. 6. Arms - Arms should balance the action of the legs. Drive the arms in one direction i.e., the elbows drive backward ("hammer the nail"). Elbows should be fixed at a 90 angle. Do not allow the arms to swing across the body. Fingers should be relaxed, palms facing inward. Upper Body 7. Legs - Concentrate on accelerating thigh down and back during the ground preparation phase ("claw the ground underneath"). During the recovery phase, concentrate on the "toe up-heel up-knee up" technique. 8. Feet - Feet should make the initial plant slightly in front of the center of gravity (approximately at he hip) and no out in front (over-striding). Keep the foot as straight as possible when pulling the ground behind. The inside of each foot should contact the ground on the same line. The heel should be allowed to ride up toward the butt unrestricted. As the leg moves forward, the foot should pass alongside the knee of the support leg ("step over the opposite knee"). Corresponding Drills Upper Body 1-3 Concentrate on running relaxed "in and out" sprints (stride-sprint-stride). Torso 4. Too much forward lean: run downhill (no more than 10 grade). Too little forward lean: run uphill or tow a sled or tire. To get the feel for proper body posture, carry someone on your back (piggy-back). The angle of your torso will be the angle needed when sprinting. 5. Arm swings in front of a mirror; arm swings with dumbbells; bounding with vigorous arm action. Emphasize elbow drive when towing sled or tire. 6. When practicing arm swings in front of a mirror, make palms face inside when the arm is forward. Drive the elbow downward, and at the same time rotate the palm until the palm faces down. Try to touch your pocket with the backside of your thumb. Continue the arm swing until the hand is behind the body and the wrist is flexed. Lower Body 7. Lean forward against a wall or fence. Step back with one foot and quickly bend the knee and drive the leg forward. This drill may be done with resistance or assistance by using surgical tubing. High knee running or power skip. 8. Power skip; "Line-buster" one-legged power leg drive; step-ups on box or bench; hip extension machine; glute-ham raise. Line running drill; heels up drill; hip flexion/extension machine. Running Mechanics Drills Toe Up 1. Stand with arms outstretched supporting the body against a wall and assume proper forward lean 2. Bring right foot up to level of opposite knee, maintaining toe-up position 3. Return to staring position 4. Repeat 15 times, and then perform with left leg
1. Stand with arms outstretched supporting the body against a wall and assume proper forward lean 2. Bring right foot up to level of opposite knee, then step over knee and return foot to ground 3. Repeat 15 times, and then perform with left leg Fast Claw 1. Stand with left arm extended to side and supporting the body against a wall 2. Assume proper forward lean and start with the right thigh parallel to the ground (blocking position) 3. Snap right leg down so it meets the ground at mid-body position (claw the ground behind you), then recover leg to the starting position. 4. Maintain toe up-heel up-knee up cycle 5. Repeat 10 times, and then perform with left leg Seated Arm Swing 1. Sit on the floor with the upper body erect and legs outstretched in front of the body 2. With the shoulders relaxed, concentrate on driving the elbows (bent at 90) back so the hand is driven back to the buttocks 3. The stretch on the shoulder muscles resulting from this backward drive will naturally cause the arms to swing forward so that the front hand reaches the level of the chin 4. Arms must not cross the body but stay in line with the shoulders
1. Standing with a slight forward lean, swing the arms alternately as in the seated position 2. Have a partner stand behind you with his or her hands slightly below the level of your shoulders 3. Attempt to hit your partner's hands with your elbows with each backward drive of your arms Piggyback Drill 1. Place a partner on your back (piggy-back style) 2. Walk with high knee action and proper arm swing 3. The weight of your partner will force you to utilized proper running posture Running Mechanics Drills Start/Acceleration Drills Hop-Hop Start 1. Assume a four-point starting position 2. Kick legs into air twice. When feet touch ground the second time, accelerate from stance and sprint for 20-30 meters 3. Concentrate on coming out low and hard. Initial steps should be short and should lengthen as you accelerate Push-up Start 1. Assume a four-point starting position 2. Perform push-up by touching nose to the ground. When arms straighten, clap hands, accelerate from stance and sprint for 20-30 meters 3. Concentrate on coming out low and hard. Initial steps should be short and should lengthen as you accelerate Lean and Go 1. Stand on toes and lean into partner's hands 2. After 4-5 seconds, partner will let go and step to side 3. When partner lets go, immediately drive arms and run feet underneath you 4. Accelerate for 20 meters
1. Stand on toes and lean into partner's hands 2. After one second, partner will let go and step to side 3. When partner lets go, immediately drive arms and run feet underneath you 4. Accelerate for 20 meters
1. Assume a push-up position 2. On signal from coach or partner, immediately drive arms and run feet underneath you 3. Accelerate for 20 meters Scramble-up (Prone) 1. Assume a prone position 2. On signal from coach or partner, immediately drive arms and run feet underneath you 3. Accelerate for 20 meters Start/Acceleration Drills R.A.RE Speed Drills Uphill Run/Stadium Steps 1. Run up a hill (10-15% grade) or a flight of stadium steps using proper sprint mechanics 2. Use extreme caution when running stadium steps as tripping may cause serious injury
2. Start off with short, chopping steps (acceleration phase) and build up into more powerful strides Downhill Run 1. Run down a hill with a 1-2% grade (the crown of a football field is excellent) using proper sprint mechanics 2. Start off with short, chopping steps (acceleration phase) and build up into more powerful strides
1. Using a partner to tow you with a rubber cord or releasing the parachute after reaching full speed will allow you to run at a faster speed than you are able to attain under normal circumstances 2. Emphasize proper sprint mechanics throughout drill
After the weight room; Athletes will go through our daily dynamic. Then we will begin speed progression; after speed progression we will do load-deload mechanics for the first two weeks. For the second two weeks we will do our short run program.
AGILITY AND POWER CIRCUIT We will conduct agility circuit twice a week. We will rotate between the exercises every 2 weeks to emphasize different muscle groups and explosive movements to make sure the body never adapts. Our Agility and Power Circuit will consist of 5 stations. These can be done either indoors or outdoors; in the summer these will be performed outdoors and be followed by football specific agilities and 7 on 7.
References
Monday, January 18, 2016 To Whom It May Concern, I am writing to you because I have the pleasure to recommend Jason Compton for the position of Head Football Coach at your school. I have been coaching high school football for almost 25 years, most recently as Head Football Coach at Tavares and St. Francis Catholic High Schools, and I have coached with Jason for several of those seasons. I have known Jason since 2010, when we first coached together at Winter Springs High School. Jason coached the Defensive Line for all three of the seasons that we were at Winter Springs, and did a great job developing our young lineman. He also helped with the Offensive Line and in the Weight Room with our Strength and Conditioning program. Jason went on and served in similar capacities at Clay and Matanzas High School over the next couple of years. This past season, Jason was our Special Teams Coordinator and Defensive Line Coach here at Tavares and was a great addition to our staff. Almost immediately, our defensive line improved their techniques, keys, and attitude. Jason also ran all of our Special Teams Units, created our schemes, scouted opponents and prepared our players accordingly, and overall greatly helped to improve our team. Jason has a tremendous knowledge of the game, and is always eager to learn more. As long as I have known him, he has always attended coaches’ clinics, read books, subscribed to coaching websites, in short, anything to learn the newest techniques and innovations. He understands every aspect of a football program from coaching at each level and the experience that he has gained in his career. Jason also has a great rapport with the players, and gets along well with everyone. He knows when to praise the players, when to push them or even get on them when they aren’t performing as they should be. Jason also worked well with all of our staff, cooperating and sharing ideas and duties, and adding to what was a very good group of coaches. He also is an excellent ESE teacher. Like coaching, Jason is up-to-date with and uses the latest learning strategies in Special Education with his students. He is an educator first and foremost, and makes sure that all of his students and players are successful in the classroom so they can move on from high school to college or whatever comes next for them. In conclusion, Jason Compton is the right person to fill the vacancy that you have at your school. He has all the attributes, knowledge, and experience necessary, in addition to, a passion for what he does, high energy, and an overall concern for the student-athletes. He is ready to be a Head Coach and I know that he will do a great job for you. If you have any further questions about Jason, please feel free to contact me, (407) 808-3222. Thank you for your time and consideration. Sincerely, 
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