Warrior Workout
Whittier Warrior Football Strength/Speed Homework Name________________________ (Fall 2011 Grade) 7 or 8
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Exercise |
Day 1 |
Day 2 |
Day 3 |
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Long Jump 10 repetitions.
Record distance of all jumps to nearest 1/2 inch. (Round down)
Add all jumps and divide by 10 to get average. |
01 = 06 = 02 = 07 = 03 = 08 = 04 = 09 = 05 = 10 =
Best =
Average = |
01 = 06 = 02 = 07 = 03 = 08 = 04 = 09 = 05 = 10 =
Best =
Average = |
01 = 06 = 02 = 07 = 03 = 08 = 04 = 09 = 05 = 10 =
Best =
Average = |
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Speed Jump 100 double foot 25 single foot L 25 single foot R
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100 Dbl, Time =
25 L, Time =
25 R, Time =
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100 Dbl, Time =
25 L, Time =
25 R, Time =
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100 Dbl, Time =
25 L, Time =
25 R, Time =
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Push Up |
Set 1 =
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Set 1 =
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Set 1 =
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Set 2 =
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Set 2 =
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Set 2 =
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Set 3 =
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Set 3 =
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Set 3 =
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PullUps |
Set 1 =
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Set 1 = |
Set 1 = |
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Set 2 =
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Set 2 = |
Set 2 = |
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Set 2 = |
Set 2 = |
Set 2 = |
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40 yard dash
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15 times @ full speed with 1 minute rest between each. |
10 times @ full speed with 1 minute rest between each. |
5 times @ full speed with 1 minute rest between each. |
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NFL lateral
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5 times with 1 minute rest between each. |
10 times with 1 minute rest between each. |
15 times with 1 minute rest between each. |
Congratulations on accepting the challenge to improve your athletic performance. This workout is just a beginning. You are encouraged to do more including going out for a spring sport or joining a gym. Work hard and good things will happen for you.
Coach Webb
LONG JUMP
These are STANDING long jumps. No steps. Jump from behind a line. Do not step on or over the line. Measure from the line to back of heel to the nearest lesser ½ inch. If feet are not even, use shortest distance. Do 10 reps per workout day.
SPEED JUMP
Double foot - Jump laterally off both feet over a line or a pad approximately 6 inches high and land both feet together. Complete total of 100 reps. Start with 10 sets of 10 reps and work up to 1 set of 100 reps or more. Keep accurate time.
Single foot – Jump laterally off one foot over a line or a pad approximately 6 inches high and land on the same foot. Complete total of 25 reps. Start with 5 sets of 5 reps and work up to 1 set of 25 reps or more. Keep accurate time.
PUSH UPS
Chest must touch the ground. Keep body straight with knees, thighs, and belt buckle off the ground. Vary hand separation to increase difficulty (hands far part or close together, or staggered increases difficulty). Use your last maximum to determine how many reps in each set. For example if you did 10 reps at our last test and the current week calls for 60%; 10 x 60% = 6. You would do 3 sets of 6 reps. Start at 60% and add 10% for 3 weeks. On the 5th week test and see what your new max is, then restart the cycle again; ie; 60, 70, 80, 90, Test, 60, 70, 80, 90, Test, etc.
PULLUPS
Palms facing towards you is the strongest mechanical position. Wrap your thumbs around the bar. Begin by hanging with elbows completely extended. Chin must be raised higher than the bar at the top of the exercise. Arms must be FULLY extended (straight, no bend in elbow!) at the bottom of the exercise. You may “kip” as much as you want, but be advised that excess swinging and/or bicycle kicking will work against your efforts. Use same percentage format as PushUps.
40 Yard Dash
Start in good 3 pt sprint stance. On the start, explode forward, not up. Exchange hands violently, “Start the mower” with down hand and “Throw an uppercut” with up hand. Run through the finish, do not try to stop at the line. Repeat 10 times with 1 minute rest between each run. Try to time every run.
NFL Lateral
Start in 3 pt football stance with hand on a line. Start by running to left 5 yards and touch the line with your left hand, run back to right 10 yards (5 yards past start line) and touch that line with your right hand, run back to left through original start line. Do not touch the line at finish; run through! Example; start at 50 yd line facing the sideline, run left to 45 yard line, run right to opposite 45 yard line, run back across 50 yard line. Total distance is 20 yards. Try to time every run.