agilty training for linemen

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    Agility Training for

    Linemen

    Patrick McHenry

    MA, CSCS*DPonderosa High School

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    Areas of Development

    Agility / Speed / Strength:Hand Speed: Infighting

    Punch at different angles/ areas

    Footwork 1st & 2nd step

    Move lateral, backward, arch

    quick

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    Flexibility : (Critical area of

    development) Hip / knee / ankle

    Allows for triple joint extension

    Balance: Shoulders back/ not leaning too for forward

    back arched not rounded

    Head up, weight evenly distributed Right / left

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    How Do we Develop this?

    AgilityLifting

    Plyometrics

    Strongman Training

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    Whether its in the run game or

    pass protection, footwork is

    where it starts. Do it over and

    over until it is natural so themuscle memory carries over to

    the field.

    Castillo

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    PROGRESSION

    Simple Complex

    Closed Open

    Slow Speed Fast Speed

    Low Intensity High Intensity

    Single Multiple

    Response

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    WARM UP

    Dynamic

    Lower

    Upper

    Forward /

    Backward / Lateral

    Level Change

    Rotation 15-20 yds

    10 min duration

    Form Running

    Basic drills

    Teach mechanics

    Not developingtrack stars

    5 min duration

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    Warm up pull knee to chest

    Frankenstien ( arms out kick legs & touch fingers)

    Side shuffle / swing arms Forward walk lunge

    Carioca (lead foot goes overknee)

    Backward lunge walk

    Form Running Drills Seated arm swings (3 sets, 20 sec each set)

    A step (use correct arm (90* bend), lift knee, on toes)

    A skip walk (same as a step but come off ground, land

    in same spot) Ankle hops( go about 10 feet, just like you jump rope,no bend in knee)

    Ankle flips(jog on ball of foot, knee straight, feelpulling motion)

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    Drills

    Drills enhance each other

    Have a purpose

    Theme PERFECT TECHNIQUE

    QUALITY NOT QUANITY

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    AgilityMovement patters Forward / backward/ lateral / diagonal / arc

    Fast Feet No false steps

    Know where you are going, step with correct

    foot Lift your legs (hip flexion, not butt kick)

    Stop and start with correcttechnique

    1st step stand up or stay in athleticposition

    Drop hips when they stop, footplacement

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    Drills / Equipment

    Ladders

    Cones

    Boxes (bags, mini hurdles)Jump rope

    PVC pipe

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    LADDERSwarm up or movement

    Quick feet

    Stay in athletic position Head up, body in correct position

    Move arms

    Movement patterns:

    Step with lead leg (forward, backward,lateral, diagonal)

    Step with either foot equally

    Stop and change direction

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    LADDERS:Level I

    Hop ScotchJumping JackLateral ShuffleRun ThroughScissors

    Level IICariocaLateral weave with coachMountainStep in / outSuper modelTreeLevel III

    Both in/ both outBoxerIcky ShuffleIn over / down overLateral single leg hopRight leg leadSingle leg hopSnakeWeave single leg hop

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    CONES

    Stay in athletic position

    Movement patterns: Step with lead leg (forward, backward,

    lateral, diagonal, arc)

    Step with either foot equally

    Stop and change direction

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    LEVEL I

    Forward / Backpedal

    Forward / Backpedal

    around

    Lateral Shuffle

    L CourseN Drill

    Pro Agility

    4 Shuffle Sprint

    S pattern

    4 Shuffle Ladder

    5

    10 - 5LEVEL II4 Corner4 Corner Runaround45 & Backpedal45 & OpenFigure 8 withBackpedalHop with BackpedalRainbow`T test HopTriangle Reaction CutY React

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    BoxesLift your legs

    Hip flexion, not just for speed, to get overopponent on ground

    Watch for butt kick

    NEED TO LIFT THE KNEE

    Stay in athletic positionMovement patterns: Step with lead leg (forward, backward,

    lateral, diagonal)

    Step with either foot equally Stop and change direction

    Can use bags or mini hurdlesalso

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    Level I

    H In / OutH Run aroundH Run throughV Step on / offV Two feet on / overO Forward / backwardO Lateral shuffleO Run aroundO

    Stair hop

    Level IIH Forward / backwardH Lateral shuffleH Two feet overV Jumping jackV Lateral two feet on / overO Lateral Shuffle HopO Two jumps & shuffleO StarO S forwardO S lateralO Star face inO Star around

    Level III

    H BoxerH Two feet over lateralH Ski jumpsV BoxerV

    Ski jumps

    V Up and overO PyramidO Stair Hop with turnO Two feet over with a twistO Two feet hop shuffle lateral

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    Jump Rope

    Coordination Jump on one leg

    Running position, knee up / toe up

    Shift weight / balance

    Patterns

    Pre Plyometric exercise

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    PVC Pipe

    Any shape

    Change of direction

    Closed to Open

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    Ultimate

    GYM

    [email protected]