MONDAY TUESDAY WEDNESDAY THURSDAY

Warmup: Drill 5m - Sprint 10m Warmup: Drill 5m - Sprint 10m Warmup: Drill 5m - Sprint 10m Warmup: Drill 5m - Sprint 10m
Knee Hug to Lunge Skips to Sprint Knee Hug to Lunge Skips to Sprint
3x Bound to Sprint Bound to Sprint 3x Bound to Sprint Bound to Sprint
Backward Lunge - Right Turn Frog Jumps to Sprint Backward Lunge - Right Turn Frog Jumps to Sprint
Lateral High Knees - Right Turn Iso Left Leg Bound to Sprint Lateral High Knees - Right Turn Iso Left Leg Bound to Sprint
Right Leg Shuffle - Right Turn Iso Right Leg Bound to Sprint Right Leg Shuffle - Right Turn Iso Right Leg Bound to Sprint
Left Leg Shuffle - Left Turn High Knees to Sprint Left Leg Shuffle - Left Turn High Knees to Sprint
Walking Hammy Stretch Backpedal to Sprint Walking Hammy Stretch Backpedal to Sprint

(5-7min) (5-7min) (5-7min) (5-7min)

2 Cone Agility 3 Cone Agility 2 Cone Agility 3 Cone Agility

L-Drill L-Drill
Sprint-Sprint Sprint-Sprint
Sprint Around, Under & Over Sprint Around, Under & Over
Sprint-Backpedal Pro-Agility Sprint-Backpedal Pro-Agility
Backpedal- Sprint Sprint w/ Change of Directions Backpedal- Sprint Sprint w/ Change of Directions
Figure 8 Figure 8

(5-7min) (5-7min) (5-7min) (5-7min)

SPRINT/CONDITIONING SPRINT/CONDITIONING SPRINT/CONDITIONING SPRINT/CONDITIONING
5-10 x 10yd Sprints 6-8 x 200m runs (ON TRACK) 2 x 5-5-10 Drills 2-6 x 400m Sprints (ON TRACK)
-1 Min Rest Intervals -1:30 Min Rest Intervals -3 Min Rest Intervals
2 x 5-10-5 Drills
4-6 x 20yd Sprints
-1 Min Rest Intervals 6-10 x 30yd Sprints
-1 Min Rest Interval
(20min) (20min)
Target Times: Target Times: Target Times: Target Times:
Full Speed DB/WR - 30-35 sec Full Speed DB/WR - 65-70 sec
TE/RB/LB/QB - 35-40 sec TE/RB/LB/QB - 70-75 sec
OL/DL - 40-45 sec OL/DL - 75-85 sec
 Team Circuit & Line
Fire Coverages
Blue - Blue
Day 5,0,4i
Emphasis Fronts Pursuits (10m)
Align/Run & Stunt (5m)
Field (5m)
Lock
1 Alignment 4i,0,4i Blaze
Tackle Strong Blue & Gold
"2 Read &3
3,0,3 Turnover/ Boundary
2 Alignment Review
5,0,4i Block Fire Twist "2 Read
Read" &
Motion Checks Pursuit Perfects Weak Red 3"
3 4i,0,4i Review
Destruction / 1 Blaze Cover
Coverage
& Shifts Lion WORD Twist
DEF: "Tampa 2"
3,0,3 Duo Rabbit
Tackling &
4 Communicatio 4i,0,4i & MS Beast Review
Strip &
Align/Run Split Field
5 n
Assignments Wide
Review 9 Flash
Review
5,0,5 Tackleto Coverages
Motion Checks Coming Green
6 54 Review
Field Monster
& Shifts&
Stance Balance "Cover 4"
White & Black
7 51
504,0,4
Bear Redirecting Boundary
Starts Field Load "Cover 0 and 1"
8 RedZone 41 Screen Retrace Monster Review
Review Day! 44i Align/Run & Boundary Load Palms
9 Review Review
Players
SpeedCoach
To Tackle Coverage
10 Review Review Review Review
The Ball!
Formations & Run Game Tackling Pass Game
Motions (5m) (10m) Hawk(5m)
Tackling 3(10m)
Step
Doubles Power/RPO
Doubles & Hawk(Bags)
Tackling Routes
Trio Dive 3 Step & Fade
Trips/ Zone/Option: (Knees)
Form
Trips to Midline OpenTackling
Field 3 Step Fades,
Doubles to Split In/Out Veer (Low Impact)
Tackling Smash & Slants
Doubles Iso/Dive/Power 4 Verticals
Back Zone/Option: "5yd
1 and 2 TE Misdirection Shed
Open Block
Field &
Doubles to Midline Perimeter" Curl to Flats
Formations Counter Tackle
Tackling Crossing
Trio / Trio to In/Out Veer
Buck Sweep "5yd Review:
Routes
Doubles Shed
Open Block
Field &
Empty RPO
Toss Perimeter" 3 Step Fades,
Tackle
Tackling Man
Twins w/ Sniffer RPO Open Field 7 on Beaters
Smash 7&Pass
Slants
"10yd
Tackling Goaline
1 on 1 Routes
Pass
Review Review Open Field
Perimeter" 7 on 7 Pass
"10yd
Tackling Protect
1 on 1 Pass
Review Review Perimeter"
"10yd Protect
Perimeter"
 MONDAY TUESDAY WEDNESDAY THURSDAY
Warmup: Drill 5m - Sprint 10m Warmup: Drill 5m - Sprint 10m Warmup: Drill 5m - Sprint 10m Warmup: Drill 5m - Sprint 10m
Knee Hug to Lunge Left Knee Down Sprints Knee Hug to Lunge Left Knee Down Sprints
High Knees Right Knee Down Sprints High Knees Right Knee Down Sprints
Backward Lunge Pull Left Sprints Backward Lunge Pull Left Sprints
Butt Kicks Pull Right Sprints Butt Kicks Pull Right Sprints
Walking Hammy Stretch Seated Turn Right Sprints Walking Hammy Stretch Seated Turn Right Sprints
Right Leg Shuffle Seated Turn Left Sprints Right Leg Shuffle Seated Turn Left Sprints
Left Leg Shuffle Right Leg Lateral Run to Sprint Left Leg Shuffle Right Leg Lateral Run to Sprint
Push-Up Starts Left Leg Lateral Run to Sprint Push-Up Starts Left Leg Lateral Run to Sprint
Falling Starts Falling Starts

4 Cone Agility 5-6 Cone Agility 4 Cone Agility 5-6 Cone Agility
Around The World Drill Ladder Drill Around The World Drill Ladder Drill
Sprint/Shuffle/Backpedal/SprintSprint/Backpedal/Sprint/BackpedalSprint/Shuffle/Backpedal/SprintSprint/Backpedal/Sprint/Backpedal
X Drill Cone Alley (W Drill) X Drill Cone Alley (W Drill)
Sprint/Drop/Backpedal/Sprint Sprint/Drop/Sprint/Drop Sprint/Drop/Backpedal/Sprint Sprint/Drop/Sprint/Drop
Box Drill Box Drill
Sprint/Shuffle/Sprint/Shuffle Sprint/Shuffle/Sprint/Shuffle

SPRINT/CONDITIONING SPRINT/CONDITIONING SPRINT/CONDITIONING SPRINT/CONDITIONING

5-10 x 10yd Sprints 2 x 40yd Sled Sprints 3 x 5-5-10 Drills 2 x 40yd Sled Sprints
-1 Min Rest Intervals 1 Min Rest Intervals 1 Min Rest Intervals
3 x 5-10-5 Drills
4-6 x 20yd Sprints 2 x 20yd Sled Drives 2 x 20yd Sled Drives
-1 Min Rest Intervals 1 Min Rest Intervals 4-6 x 30yd Sprints 1 Min Rest Intervals
-1 Min Rest Interval

Target Times: Target Times: Target Times: Target Times:

Full Speed DB/WR - 30-35 sec Full Speed DB/WR - 65-70 sec
TE/RB/LB/QB - 35-40 sec TE/RB/LB/QB - 70-75 sec
OL/DL - 40-45 sec OL/DL - 75-85 sec