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DECELERATION FIRST
Slowing, Breaking, Losing Speed, Starting to
Stop
Reduce Injuries
Vital for all football players
Many Coaches Tend not Train
DECELERATION DRILLS
Warm Up
Band Walks
Drills
Lunge Stop
Over/Under
3 Step Stops
Cones
Backpedal to Sprint
Red Light, Green Light
Lifts Lunge Jumps, SL
Squats, RDLs, Core Stability
VIDEO 2.00
ACCELERATION
Warm Up
Knee Hugs
Skips
High Knees
Push Up to Sprint
Mountain Climbers to
Sprint
Drills
Wall Drills
Single Double Timed
Harness Work
March Run
Tall Lean Sprint
Lifts Squats, RDLs, Rack
Pulls, Cleans
VIDEO 2-410
CHANGE OF DIRECTION
Warm up
Side Slides
Jog/Back pedal
Ladder Drills
Drills
Cross over Step
Wall, Lines
Cones
45 cuts, 90 cuts, 180 cuts
Pro Agility
6 cone drill
Mirror Drills
2 player, groups
Lifts- Lateral Lunges, Step Ups
VIDEO 410-5:15
ABSOLUTE SPEED
Drills
Warm Up
Marches
PVC Runs
Skips
Leg Swings
Wall Drills
Build Ups
Knee Pops
Races
Lifts Leg Curls, Core
Work, Front Squats
CONDITIONING
Sport and Position Specific
Rest Intervals
Focus on specific days drills and goals
High intensity
Game like
EXAMPLE PROGRAM
Week 1
Week 2
Week 3
Week 4
Deceleration
Acceleration
COD
Top End
Warm up
Warm up
Warm Up Warm up
Over/Unders
Push Up Runs Ladder Drills
Straight Leg Skip
Lunge Stops
Relay Races
Wall Drills
Build ups
SUMMARY
Warm Up Activate, Movement, Tempo, Fits daily goal
Deceleration Hip Levels, Solid posture
Acceleration- Forward Posture, aggressive, push knee
drive, Dorsi Flexion
Change of Direction Hip Levels, foot position, Load and
Explode
Top end Speed- Tall Posture, Pull Knee Through, Dorsi
Flexion
Conditioning- Intensity, Rest, Daily goals
References
Mike Boyle, NSCA Journal 2001 Vol 23 No.4, Starting a High school
Strength Program.
Ken Clark, From the Lab to the Track, Oct 25 2015, AZ NSCA State
Clinic