| Monday | Tuesday | Wednesday | Thursday | Friday | |
| September |
4 | 5 | 6 | 7 | |
| 10 | 11 Practice @ Pelz Field/Gym | 12 | 13 Practice @ Pelz Field/Gym | 14 |
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| 17 Ultimate in 10 Simple Rules (p 39): Back to Fronts (8 minutes): 360 degree squirms (6 reps) | 18 Practice @ Yale IM Fields | 19 The Marker A (p 22-24): Plyos - Zig Zag Bounds (2 sets of 6), Tuck Jumps (2 sets of 5): Build Ups (6 reps) | 20 Practice @ Pelz Field/Gym | 21 | |
| 24 The Receiver (p 26): 200 Yard Shuttle (2 reps): Strength Session - Calf Raises (2 sets of 15), Squats (2 sets of 8), Wheelhouse Lunges (2 sets), Push-ups (2 sets of 10), Crunches (2 sets of 25), Tabletops (2 reps), Hypers (2 sets of 10) | 25 Practice @ Yale IM Fields | 26 Scoring (p 19): Back to Fronts (10 minutes): Plyos - Rocket Jumps (2 sets), Lateral Skates (2 sets of 20), Back./For./For. (2 sets) | 27 Practice @ Pelz Field/Gym | 28 | |
| October |
1 Turnovers (p 20-21): Agility Box Drill (4 reps): Plyos - Depth Jumps (3 sets) | 2 Practice @ Yale IM Fields | 3 Ultimate in 10 Simple Rules (p 39): Build Ups (8 reps): Strength Session - Calf Raises (3 sets of 10), Squats (2 sets of 10), Wheelhouse Lunges (3 sets), Push-ups (3 sets of 10), Crunches (2 sets of 25), Reverse Crunches (2 sets of 10), Tabletops (3 reps), Hypers (3 sets of 8) | 4 Practice @ Pelz Field/Gym | 5 |
| 8 Starting and Restarting Play A (p 12-15): 250 Yard Shuttle (2 reps): Strength Session - Hip Thrusts (2 sets of 8), Reverse Crunches (2 sets of 12), Crab Walk (2 reps), Bridges (2 sets of 6) | 9 Practice @ Yale IM Fields | 10 Starting and Restarting Play B (p 12-15): 20 Yard Shuttle (5 reps): Box Circuit (3 circuits) | 11 Practice @ Pelz Field/Gym | 12 | |
| 15 Starting and Restarting Play D (p 16-17): Build Ups (8 reps): Plyos - Zig Zag Bounds (3 sets), Lateral Skates (3 sets of 20), Heidens (2 sets), Cone Hops (4 reps) | 16 Practice @ Yale IM Fields | 17 End Zone Possession (p 19): 250 Yard Shuttle (2 reps): Strength Session - Burpees (3 sets of 8), Wheelhouse Lunges (3 sets), Partner Arm Rotations (2 sets of 8) | 18 Practice @ Pelz Field/Gym | 19 | |
| 22 Player Substitutions (p 12): Back to Fronts (10 minutes): 40 Yard Ladder Shuttle (4 reps) | 23 Practice @ Yale IM Fields | 24 Time-outs (p 8-12): 40 Yard Sprints with Flying Start (6 reps): Plyos - Depth Jumps (6 reps), Depth Jumps with Explosion (2 sets of 4) | 25 Practice @ Pelz Field/Gym | 26 | |
| 29 In- and Out-of-bounds (p 17-18): Scramble Ups (6 reps): Box Circuit (4 circuits) | 30 Practice @ Yale IM Fields | 31 Field diagram (p 35): 300 Yard Shuttle (2 reps): Strength Session - Mountain Climbers (3 reps), Bridges (2 sets), Crunches (2 sets of 25), Hypers (2 sets of 10), Partner Arm Rotations (2 sets of 8) | |||
| November | 1 Practice @ Pelz Field/Gym | 2 | |||
| 5 Ultimate in 10 Simple Rules (p 39): Gears (4 reps): Plyos - Lateral Skates (2 sets of 20), Heidens (3 sets of 8), Zig Zag Bounds (2 sets of 8), Back./For./For. (3 sets) | 6 Practice @ Yale IM Fields | 7 Etiquette (p 34): 40 Yard Ladder Shuttle (6 reps): Plyos - Depth Jumps (4 reps), Depth Jumps with Explosion (6 reps): Core Work - Stretch Planks (2 reps), 2 other exercises | 8 Practice @ Pelz Field/Gym | 9 | |
| 12 Five Things You Should Know About SOTG (p 40-41): 320s (2 reps): Strength Session - Burpees (3 sets of 10), Stagger-stance push-ups (2 sets of 6 on each side), Wheelhouse Lunges (4 sets), Hip Thrusts (2 sets of 10), Bridges (2 sets of 10) | 13 Practice @ Yale IM Fields | 14 Another Five Things You Should Know About SOTG (p 42): Plyos - Depth Jumps (4 reps), Depth Jumps with Explosion (4 reps): Scramble Ups (8 reps) | 15 Practice @ Pelz Field/Gym | 16 | |
| 19 | 20 | 21 Thanksgiving | 22 ----> | 23 Break | |
| 26 Violations and Fouls A,B,C (p 27-29): Plyos - Lateral Cone Jumps (3 sets), Multidirectional Jumps (4 sets): Skip Sprints (3 reps) | 27 Practice @ Pelz Gym | 28 Violations and Fouls D,E,F,G (p 29): 320s (2 reps): Strength Session - Crunches (2 sets of 25), Reverse Crunches (2 sets of 15), Mountain Climbers (3 sets), Reverse Hypers (2 sets of 10) | 29 Practice @ Pelz Gym | 30 |
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| December | 3 The Marker B (p 25-26): Sprints with Foot Fire Starts (2 circuits): Box Circuits (4 circuits) | 4 Practice @ Pelz Gym | 5 Violations and Fouls H (p 29-31): 25 Yard Shuttle (2 reps): Strength Session - Choose 4 trunk exercises like crunches, reverse crunches, partner arm rotations, tabletops, stretch planks, etc. Give the legs a break! | 6 Practice @ Pelz Gym | 7 |
| 10 Violations and Fouls I,J,K (p 31-33): Skip Sprints (5 reps): Skip Sprints of 40 yards in length (3 reps): Have fun | 11 Practice @ Pelz Gym | 12 Etiquette (p 34): Have fun | 13 Practice @ Pelz Gym | 14 | |
| 17 Final | 18 ---- | 19 ---- | 20 ---> | 21 Exams |
| Workout | Practice |
| 1) Rules 2) 2-line throw 3) Warm-up circuits 4) Dynamic stretch 5) Conditioning 6) Basic Skills 7) Static stretch |
1) 2-line throw 2) Warm-up circuits 3) Dynamic stretch 4) Drills 5) Scrimmage 6) Static stretch |
20 Yard Shuttle: Space 3 cones 5 yards apart. Athletes stand at middle cone. On signal (use an "up" call), athlete sprints 5 yards to left cone, touches it and sprints 10 yards to far cone, touches it, and sprints back through middle cone. This is one rep. NOTE: The athlete should end up far beyond the middle cone as the final sprint is THROUGH this cone, and the athlete does not have to touch it. It should be considered a start and finish line only.
25 Yard Shuttle: Place 2 cones 25 yards apart. Athletes complete as many lengths of 25 yards as possible in 45 seconds. After a 3 minute rest, repeat.
40 Yard Ladder Shuttle: Place 3 cones in line 5 yards apart. Athlete begins at end cone, sprints to middle cone and back, cuts and sprints to far cone and back, cuts again and sprints to middle cone and back. This is one rep. NOTE: Athletes should rest up to 2 minutes between reps.
40 Yard Sprints with Flying Start: Start running 15 or 20 yards before the start line. Try to accelerate to maximum speed by this time, holding maximum speed for the entire 40 yards from start to finish. This is one rep. NOTE: Athletes should come to complete rest (heartrate normal) between reps.
200 Yard Shuttle: Place 2 cones 25 yards apart. Athletes sprint from one cone to the other and back, continuing back and forth a total of 8 times (200 yards) without a break. This is one rep. NOTE: A two minute rest should be taken between reps.
250 Yard Shuttle: Same as 200 Yard Shuttle except continue back and forth 10 times for a total of 250 yards.
300 Yard Shuttle: Same as 200 Yard Shuttle except continue back and forth 12 times for a total of 300 yards.
320s: Begin at back end zone cone and jog 25 yards to front end zone cone, sprint 70 yards to opposite front end cone, jog around the entire end zone, sprint the 70 yards from end zone to end zone, and finally jog around the end zone. Rest at least one minute, and repeat. NOTE: This should be a timed drill with the goal of completing more quickly each time.
360 degree squirms: Space 5 cones 10 yard apart. Athletes lined up side by side at the first cone take off together, sprinting to the second cone, then turning 360 degrees (squirming) clockwise while still running until they reach the third cone, then turning 360 degrees (squirming) counterclockwise while still running until they reach the fourth cone, then sprinting to the final cone. This is one rep.
Agility Box Drill: Set up 4 cones in a 10 yard X 10 yard square (box). Starting at one cone, facing the cone to the right, sprint to first cone, then shuffle left to second cone, backpedal to third cone, shuffle right back to starting cone. This is one rep. NOTE: The athlete should always face the same direction throughout.
Backward-Forward-Forward: Standing with feet shoulder width apart, jump backward far enough that you would fall forward if stopped here. Before falling, swing arms and jump forward as far as possible, followed by another jump as far as possible forward. Repeat a total of 5 times without stopping. This is one set.
Back to Fronts: Team runs in single file around the field with last in line sprinting to front. Upon approaching front, that athlete shouts "UP!" and decelerates abruptly and takes place in front. When "up" is heard, the athlete last in line now sprints to front, calling "up" upon approaching the front, etc.
Box Circuit: Set up 4 cones in a 25 yard X 25 yard square (box). Athletes gather in equal numbers at each cone. Designate each corner to be a station for a certain exercise, and use a designated motor skill to travel from one cone to the next. For example, everyone begins by skipping clockwise to the next cone; Once there, they perform 20 crunches; when all are done and jogging in place, they carioca to the next cone and perform 10 push-ups; next athletes travel in straight legged bounds and do a 25 second tabletop; finally, the groups travel to the final cone using a retro-run and do 8 bridges. This is one (example) circuit. NOTE: Switch up the travel techniques and exercises at each cone with each circuit.
Bridges: Facing up in reverse push-up position with heels on ground keeping back and both legs straight, left one leg toward sky (keeping it straight) and bring it back down slowly. Repeat with other leg. This is one rep.
Build Ups: Space 5 cones 20 yards apart. Athletes jog (60% of sprinting speed) from cone 1 to cone 2, then stride (80% of sprinting speed) from cone 2 to cone 3, then sprint (full speed) from cone 3 to cone 4, then walk from cone 4 to cone 5. Once at cone 5, it becomes cone 1 and athletes return in the same fashion. This is one rep. NOTE: There is no rest between reps--the walk is the rest.
Burpees: Begin standing, lower into squat position, place hands on ground while kicking legs out to push-up position, do push-up, then explosively bring legs back under body into squat position, and stand up. This is one rep.
Cone Hops: Set up 4 cones in a line. Athletes jump high up and over first cone, and immediately upon landing, jump over the second, and so forth, sticking the landing on the final jump. This is one rep. NOTE: Imagine the ground is hot, so landings should be quiet and springy, not loud and slappy.
Crab Walk: From push-up position, move laterally in one direction, crossing one arm behind the other doing same with legs (should look like a crab). Travel five yards to one side and back. This is one rep. NOTE: Rest should be taken between reps.
Crunches: Lie on back, hands behind head, knees up, feet flat on ground. Scrunch body together until elbows touch knees (head should be off the ground at this point), and return to original position. This is one rep.
Depth Jumps: Stand on a bench or bleacher and step off, landing on balls of feet, feet together. Absorb the landing by bending at the ankle, knee, and hip. Step back up and repeat a total of 6 times. This is one set.
Depth Jumps with Explosion: Same as a depth jump except jumping as high as possible immediately upon landing. NOTE: Spend as little time on the ground as possible between landing and jumping. Rest between sets is essential!
Gears: Place 5 cones 20 yards apart. Start at first cone, run in first gear (40% speed) to second cone, run in second gear (60% speed) to third cone, run in third gear (80% speed) to fourth cone, and finally run in fourth gear (full speed) to fifth cone. This is one rep.
Heidens: Two-leg lateral hops over a cone, bench, or imaginary low hurdle. Continue back and forth 4 times to each side. This is one set.
Hip Thrusts: With hands on bench or first bleacher, drop hips as though sitting down. Before bottom touches, though, raise back up, extending back and legs to bring body to straight starting position. This is one rep.
Hypers: Lie on stomach, hands at sides. Raise upper body as far as possible off ground and then lower to original position. This is one rep.
Lateral Cone Hops: Same as Cone Hops except jumping laterally over cones, explosively sprinting straight ahead on final landing.
Lateral skates: Skate in place with a form like a speed skater.
Leg lifts: Lie on back, hands at sides, legs straight. Keeping legs straight, lift them 12 inches off the ground and back, slowly. This is one rep.
Mountain Climbers: Start in push-up position, but with one leg drawn up with knee toward chest. Explosively alternate leg positions as many times as possible in 15 seconds. This is one set. NOTE: Rest at least one minute between sets.
Multidirectional Jumps: Place 4 cones at north, east, south, west positions with a 3-4 foot diameter. Athlete stands in center and jumps over east cone and back into the center, then jumps over south cone and back into the center, then over west cone, etc., ending in the center after jumping the north cone. This is one set. NOTE: Variations in the pattern are acceptable. For example, N-S-E-W or E-W-N-S. Also, jumps should be as high as possible with as soft a landing as possible.
Partner Arm Rotations: Athlete A extends arms forward with hands clasped together. Athlete B, facing athlete A, forcefully throws athlete A's hands to one side. Athlete A resists, decelerates the force using trunk muscles, and then returns to start position. Athlete B then repeats to the other side. This is one rep.
Plyos: Plyometric exercises meant to develop explosive power. Should be executed with maximum effort for maximum benefit.
Retro-run: Exaggerated backward running.
Reverse Crunches: Take the crunch position except with hands at sides. Keep head and back and arms on ground, and lift knees toward ears. Return feet to ground slowly. This is one rep.
Reverse Hypers: Lay face down on bleacher or bench, grasping it in front of head for stability, hanging legs off end. Raise legs to just above bench/bleacher level and lower to ground slowly. This is one rep.
Rocket jumps: Draw arms back and lower hips. Forcefully swing arms up and jump as high as possible, looking up and reaching for the sky. Upon landing, be prepared to repeat immediately, spending as little time on the ground as possible. This is one rep.
Scramble Ups: Lay face down with hands under shoulders (like the down position of a push-up). On "up" call, scramble to feet and dash to a cone 5 yards away. This is one rep.
Skip Sprints: Place 3 cones 20 yards apart. Skip from first cone to second cone, gaining speed as you go. At second cone, skip turns into a sprint to third cone. The walk back to start cone is the rest. This is one rep.
Sprints With Foot Fire Starts: Place 4 cones at north, east, south, west positions. Athletes start in center, running in place with rapid foot speed (not high steps, just small steps as quickly as possible). On "up" call, turn rapid foot fire into sprint to designated cone. 4 sprints, one to each cone, is one circuit.
Squats: Stand straight, hands extended in front. Bend at hips and knees until buttocks reaches feet. Keep back and arms as straight as possible. Straighten legs, returning to standing position. This is one rep.
Stagger-stance Push-ups: Same as regular push-ups except one hand is placed slightly behind the other.
Stretch Planks: Begin in push-up position. Walk hands out in front of body (as if feet are on dock and hands are on a boat slowly floating away from dock!). Hold 30 seconds in as stretched a position as possible. This is one rep.
Tabletops: Take a body-straight push-up position except propped on elbows. Hold for 30 seconds. This is one rep.
Tuck Jumps: Five consecutive standing broad jumps without pausing in between. This is one set.
Wheelhouse lunges: lunge with right leg forward. Lunge with right leg 45 degrees forward. Lunge with right leg to side. Repeat with left leg. This is one set.
Zig Zag bounds: Leap out at 45 degree angle, landing on right leg, immediately leaping 45 degrees to the left, landing on left leg. Continue for 6 bounds out and 6 bounds back. This is one set. NOTE: Athletes should never have two feet on the ground during this exercise.