16 week athletic domination program

7/31/2019 16 Week Athletic Domination Program

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Thank you for your purchase!

Purpose:

This is a 16 week training program that will improve your strength, power, speed, agility, and vertical jump. This program has been tested by numerous elite level Division I athletes. On average, during

beta testing, over 10 weeks the average vertical jump improvement was 6", the Pro 20 dropped by .5seconds, and the average 40 dropped by .5 seconds.

Design:

This program follows block periodization. Phase 1 is GPP with the aim of improving work capacity andmovement patterns. Block A is a maximal strength block. Block B is a teansition and includesintensive plyometric exercises. This block aims at setting up Block C the power block. The intensiveplyometric exercises in Block B exploit the long term delayed training effect (LDTE) and reap theirrewards during the final block. The LDTE states that the actual gains from depth jumping will not berealized until 4 weeks following the depth jump training period. As a result we see a 1+1=4 effectduring Block C.

Layout:

This manual is broken into the following sections:Program: GPP/Block A/Block B/Block CExercisesTips: For the program and how to properly change directionRunning: Progression and DrillsBonus: Factors Affecting Vertical Jump

During the running/speed portion of the workout, reference the running progression which is layedout in order of difficulty. Choose the run you would like to do in the assigned category, and then lookup the performance of the drill in the following pages. Perform the sets and reps as seen in the 16week training program.

The GPP Block is AS important as the rest of the program. Without efficient movement establishedduring the GPP Phase, you will be limiting future development and increasing the potential forinjury.

If you have any questions :

I am available for support at [email protected]

Again, Thank you for your purchase and I am looking forward to working with you in the future!

Alex Vasquez


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16 Week Program


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GPP Week 2 Monday Tuesday Thursday Friday

Mobility 1x10 Thoracic MobilityWall SlideAnkle MobilityReverse LungeSide LungeCross Over LungeToe Touch Squat

Thoracic MobilityWall SlideAnkle MobilityReverse LungeSide LungeCross Over LungeToe Touch Squat



Core x 100 reps TripodProne GluteChair

TripodProne GluteChair



WorkoutTotal 4 min eachposition

Altitude Drop 3x5LDISO SquatLDISO 1 Leg RDLLDISO Push UpLDISO Chin Up

Altitude drop 3x5LDISO LungeLDISO RDLLDISO Push UpLDISO Chin Up



Run Interval Tempo Interval Tempo

Stretch down 1x30 sec GluteQuadricepCalf HamstringGroinPec MinorLats

GluteQuadricepCalf HamstringGroinPec MinorLats




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Program:

Block A Week 1 Monday Tuesday Thursday Friday

Mobility 1x10 Thoracic MobilityWall SlideAnkle MobilityReverse Lunge

Side LungeCross Over LungeToe Touch Squat

Thoracic MobilityWall SlideAnkle MobilityReverse Lunge










Speed Acceleration 2x4 Breakdown 2x4 Acceleration 2x4 Breakdown 2x4

Workout LSFJ 4x30 secSquat 6x5Altitude Drop x 301 Leg RDL 4x8

Bench Press x5/10/20Chin Up x5/10/20

LSFJ 4x30 secDB Swing 5x15RDL 5x3Glute Ham 4x8

DB Row 6x5

LSFJ 4x30 secSquat 3x3, 3x8Altitude Drop x301 Leg RDL 4x8

Bench Press x5/10/20Chin Up x5/10/20

LSFJ 4x30 secDB Swing 10x10RDL 3x3Glute Ham 4x8

DB Row 3x3, 3x8

LDISOx2-4 Min

LDISO LungeLDISO RDLLDISO Push Up









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Workout LSFJ 45x30 secSquat 3x3, 3x5Altitude Drop x 351 Leg RDL 5x6Bench Press x5/10/20Chin Up x5/10/20

LSFJ 5x30 secDB Swing 5x18RDL 5x2Glute Ham 5x6DB Row 3x3, 3x5

LSFJ 5x30 secSquat x2,4,6,2,4,6Altitude Drop x351 Leg RDL 5x6Bench Press x5/10/20Chin Up x5/10/20

LSFJ 5x30 secDB Swing 10x12RDL 3x2Glute Ham 5x6DB Row x2,4,6,2,4,6

LDISOx2-4 Min





Stretch down 1x30 sec GluteQuadricepCalf HamstringGroinPec Minor

Lats

GluteQuadricepCalf HamstringGroinPec Minor

Lats


Lats


Lats


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Workout LSFJ 6x30 secSquat 8x2Altitude Drop x 401 Leg RDL 5x5Bench Press x5/10/20Chin Up x5/10/20

LSFJ 6x30 secDB Swing 5x20RDL 10x1Glute Ham 5x5DB Row x8x2

LSFJ 6x30 secSquat 4x5Altitude Drop x401 Leg RDL 5x5Bench Press x5/10/20Chin Up x5/10/20

LSFJ 6x30 secDB Swing 10x15RDL 5x1Glute Ham 5x5DB Row x5/10/20

LDISOx2-4 Min





Stretch down 1x30 sec GluteQuadricepCalf HamstringGroinPec Minor

Lats


Lats


Lats


Lats


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Block B Week 2 Monday Tuesday Thursday Friday





Core x 100 reps Dead BugHorseChair

Dead BugHorseChair

Dead BugHorseChair

Dead BugHorseChair

Speed Prime Times10ydx5-10Turn A 2x5 Each Side

Prime Times10ydx5-10Turn A 2x5 Each Side



Workout LSFJ 7x30 secSpeed Squat 60% 5x3REA Squat 40% 5x31 Leg RDL 4x6DB Swing 10x15Bench 5x3Pull Up 5x3

LSFJ 7x30 secDepth Jump x 35Speed RDL 50% 10x3Glute Ham 5x5DB Row 4x6

LSFJ 7x30 secSpeed Squat 60% 5x3REA Squat 40% 5x31 Leg RDL 4x6DB Swing 5x25Bench 5x3Pull Up 5x3


LDISOx2-4 Min





Stretch down 1x30 sec GluteQuadricepCalf

HamstringGroinPec MinorLats

GluteQuadricepCalf


GluteQuadricepCalf


GluteQuadricepCalf



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Dead BugHorseChair

Dead BugHorseChair

Dead BugHorseChair





Workout LSFJ 8x30 secSpeed Squat 70% 6x3REA Squat 50% 6x31 Leg RDL 5x5DB Swing 10x20Bench 6x1Pull Up 6x1


LSFJ 8x30 secSpeed Squat 70% 6x3REA Squat 50% 6x31 Leg RDL 5x5DB Swing 5x30Bench 6x1Pull Up 6x1


LDISOx2-4 Min





Stretch down 1x30 sec GluteQuadricepCalf


GluteQuadricepCalf


GluteQuadricepCalf


GluteQuadricepCalf



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Dead BugHorseChair

Dead BugHorseChair

Dead BugHorseChair



Workout REA Squat 50% 5x31 Leg RDL 3x5DB Swing 10x10Bench3x5Pull Up 3x5

Depth Jump x 35Speed RDL 50% 6x3Glute Ham 3x5DB Row 3x5

Speed Squat 60% 5x31 Leg RDL 4x6Bench 3x5Pull Up 3x5

Depth Jump x 35Glute Ham 3x5DB Row3x5

LDISOx2-4 Min





Stretch down 1x30 sec GluteQuadricepCalf HamstringGroin

Pec MinorLats

GluteQuadricepCalf HamstringGroin

Pec MinorLats


Pec MinorLats


Pec MinorLats


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Block C Week 2 Monday Tuesday Thursday Friday






Dead BugHorseChair

Dead BugHorseChair

Dead BugHorseChair

Speed Turn B 2x5 Each Side Prime Times10ydx5-10Turn B 2x5 Each Side

Turn B 2x5 Each Side Prime Times10ydx5-10Turn B 2x5 Each Side

Workout LSFJ 5x30 secAltitude Drop x20Jump Squat 30% 10x2Light DB Swing 4x10Bench3x3Pull Up 3x3

LSFJ 5x30 secSpeed Squat 60% 10x3Heavy DB Swing 5x5REA Glute Ham 4x4DB Row 3x3

LSFJ 5x30 secAltitude Drop x20Jump Squat 30% 10x2Light DB Swing 4x10Bench3x3Pull Up 3x3

LSFJ 5x30 secSpeed Squat 60% 10x3Heavy DB Swing 5x5REA Glute Ham 4x4DB Row 3x3

LDISOx2-4 Min





Stretch down 1x30 sec GluteQuadricepCalf Hamstring

GroinPec MinorLats

GluteQuadricepCalf Hamstring

GroinPec MinorLats


GroinPec MinorLats


GroinPec MinorLats


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Block C Week 1 Monday Tuesday Thursday Friday






Dead BugHorseChair

Dead BugHorseChair

Dead BugHorseChair r

Speed Turn B 2x6 Each Side Prime Times10ydx5-10Turn B 2x6 Each Side

Turn B 2x6 Each Side Prime Times10ydx5-10Turn B 2x6 Each Side

Workout LSFJ 4x30 secJump Squat 40% 8x3Light DB Swing 4x8Bench 5x2Pull Up 5x2

LSFJ 4x30 secSpeed Squat 50%12x2REA Glute Ham 3x5DB Row 5x2

LSFJ 4x30 secJump Squat 40% 8x3Light DB Swing 4x8Bench 5x2Pull Up 5x2

LSFJ 4x30 secSpeed Squat 50%12x2REA Glute Ham 3x5DB Row 5x2

LDISOx2-4 Min





Stretch down 1x30 sec GluteQuadricepCalf HamstringGroin

Pec MinorLats


Pec MinorLats


Pec MinorLats


Pec MinorLats


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Exercises


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Warm Up

Thoracic Mobility:

2. Cross arms to the opposite shoulder to clear the shoulder blades across the thoracic wall.3. While maintaining abdominal Draw-In position, raise hips until unsupported.4. Stabilize the head in neutral.5. Roll mid-back area on the foam roll.

6. If a tender point is located, stop rolling, and rest on the tender point until pain decreases by 75%.

Scapular Wall Slide

The purpose of this drill is to improve shoulder mobility and activate the muscles of the mid back.

Stand with the butt and shoulders against the wall and place the hands flat against the wall in the


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stick em up position. While keeping the hands and elbows in contact with the wall, slide the armsup to the fully extended position. If you can not fully extend the arms without the elbows coming off the wall dont force it. Just stop when you feel them starting to raise and return to the startingposition. Repeat for 8-10 repetitions.

Ankle Mobility Drill #1

The purpose of the first drill is to increase mobility at the ankle.

To do this place one foot approximately 12 inches from a wall and place both hands on the wall infront of you. While keeping the weight on the front heel, rock back and forth trying to shoot the frontknee as far as possible over the front foot. Repeat for 8-10 repetitions per leg.

Reverse Lunge is just lunging while stepping backward

Side Lunge

Crossover Lunge:

1. Stand with feet parallel to each other and shoulder-width apart.


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2. Step your right foot over your left and lunge as far to the left as you can. Depending on your body,you can keep both feet pointed forward or land your right foot at a 45-degree angle. If you land at the45-degree angle, you will feel less pressure on your knees.3. Return to the starting position and repeat the action to the right. This completes one repetition.

Toe Touch Squat

From a starting position, bend over and grab your toes. Hopefully you can get down that far; if not,start off by placing your toes on a 2x6 and keeping your heels on the ground. Once you've grabbed thebottom of your toes, pull yourself down into a deep squat position. This may be hard, but really try toforce good posture here: the head and chest should be up and the spine neutral or slightly arched.Next, return to the starting position where you're in the toe-touch position and repeat for severalreps, trying to get deeper each time. Throughout the movement, keep the fingers wrapped around thetoes.

Workout

LDISO Push UpHold yourself in the bottom of a push up. your hands should be elevated on some blocks to gain extraROM. Also try to pull yourself down the entire time using your back.

LDISO Pull UpHanging in pull up position try to push yourself down further to increase the stretch in your lats.

RDL:

At the start of the RDL most athletes have a BIG arch. A little too much. At the top start with a neutralposture. As they push their but back they actually move into a neutral spine for about 1/3 of the

movement. Around the moment the bar reaches the knees they begin arching again. This indicatesthat the glutes have shut off, or you have weak lower abs, or both. When you begin arching again themovement stops at the hip and picks up in the spine. In other words you are creating a greater ROMby increasing spinal extension and increasing anterior pelvic tilt. While it feels like you are gettinglower, no actual work is taking place in the hip joint.

The over arching can be seen in the picture in the image below:


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Notice the excessive arching and the reaching of the butt backwards and upwards. The reaching of

the tailbone up increases stress on the spine. You should strive to resemble the following image:

In this picture you will notice that there is still a lordotic arch but it resembles the natural arch thatyou have while standing, not the excessive artificial arch of the first picture. The first cue is to pushyour butt back but NOT up. Just reach your butt back as far as possible. Second, which is probablyfirst, you should brace your abs as if someone was trying to punch you in the gut. While bracing theabs you need to emphasize pulling upward on the front of your pelvis with your lower abs. Throughthe emphasis of moving through your hip by maintaining neutral spine your should feel your glutesturn on as soon as your hips unlock. If you do not, play around with your pelvis and back position aswell as pushing the glutes back until you feel your glutes turn on when you unlock your hips. Followthese steps when performing the long duration isometric (LDIOS) holds for the rdl. During the RDLLDISO, go as low as you can while maintaining neutral AND feel your glutes controlling the movement.During the holds pull with your lower abs as hard as possible.

Squat:


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If your lower back rounds during the squat it is indicative of the glutes turning off and loading thehamstrings. The hamstrings pull down on the rear of the pelvis, rounding the low back and placingthe hamstrings in a strong dominant position and the lower back in a weak compromised position.Strengthening the glutes and lower abs will help reduce this issue. When you descend into the squatposition you should feel your glutes activate when your hips break/unlock (see a trend?). You shouldfeel the activity throughout the descent and ascent. Again this is not the artificial butt squeezing that

many people do. They should fire as a result of proper movement.When squatting, as in the RDL, concentrate on pulling with your lower abs, spine neutral, and keepingyour glutes engaged. The bottom of the squat should resemble the following photograph:

REA Squat: The REA Squat is a weighted reactive (plyometric) exercise. In this movement you hold thebar tightly across the shoulders, pick your feet up off the floor with your hip flexors. This is not a

jump, more like a little hop. Gain separation between your feet and the floor. Relax your legs. Thenat impact absorb the force into the hips and knees and explode upward.

Jump Squat: With the bar securely held across your back, descend into a squat and explode upwardinto a vertical jump. Be sure to jump as high as possible. Land softly. Reset and dip back down intothe squat. and jump again.

Altitude Drop: To perform the Altitude Drop step off a box roughly as high as your vertical jump. Landsoftly in a perfect squat position.

Low Squat Foot Jump (SFJ): Get in a low squat position while you rise up on your toes. From thisposition you should bounce up and down forcefully on the balls of your feet while you stay down in a

squat position. Try to use the power of your hips and calves but without straightening your legs Witheach mini-jump attempt to bring your feet up towards your chest.


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Lunge:

I know you did not send a lunge video but it is not that important. Here is one photograph to look at:

Notice the arc shape from her trailing knee up to her chest. This is indicative of a shutdown in theabdominal wall. To correct this problem use the low abs to pull up on the pelvis which would placethe spine in neutral position. Additionally fire the rear glute to drive the pelvis forward.

Here is another common problem with the lunge:

Notice the alignment relationship between the shoulders and the hips. The hips are open the thecamera and the shoulders are square, aimed straight ahead. To remedy this you, again, pull up withthe low abs, fire the rear glute and drive the rear leg hip forward.

While the lady in the next pic has no glutes, her lunge form is perfect. Notice the straight linebetween her shoulders and rear knee. There is no arc as in the first picture. Also notice her shouldersand hips are square with each other.


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During your LSISO lunges be sure to pull up with the low abs. Fire your rear glute to drive your hipforward, keeping your hips and shoulders square. Keep the spine neutral. With the front leg pull yourfront foot rearward in an isometric contraction activating your hamstrings. Pull yourself downwardwith the front hip flexor, which activates the front glute. These changes will make the movement aposterior dominant movement.

Core exercises:

Non Tripod

Chair


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Prone Glute

Notes:

Non Tripod: Note back is neutral. Not pressed into the ground and not arching. Also both heels are

approximately 1-2" off the groundChair: The foot in this one is pointed a little outward. Your toes should be straight up and down.***The band is an advanced version. Do not start with a band***

Prone Glute : On your stomach, head should be down, back flat, knees at 90Fire your glute and raise one knee off the ground and slowly return to the starting position.

Two notes:1. Notice back position does not change. The only movement is coming through the hip.2. Focus on only using your glute to fire the extension, not the hamstrings. If you feel the hamstringsyou are not doing it right.The total ROM is about 2"

Horse (AKA Bird dog):

Essentially it is an advanced prone glute.

Maintain a neutral spine as you reach straight out with one arm and the opposite-side leg. Then pullthe arm and leg back in without touching the ground. Move your limbs in a controlled tempo whilebreathing normally.


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Perform on the floor, not on a bench.

Dead Bug:

Essentially an advanced non tripod. Contralateral raising and lowering of limbs while maintainingneutral spine. Be sure to maintain neutral spine. This is like the horse exercise but performed on yourback.

Stretches:

Groin

Pecs


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Lats:

Glute:

Quad:


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Calf:


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Hamstring:


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Program Tips


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Running Program

and

Progression


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Running Progression

Acceleration Tempo Breakdown Turn A Turn BGet up starts + on back Tempo runs Sprint-stop at cone 90 degree turnFalling starts Stride the ladder Sprint-stop at whistle SquareGet up tag Vietnam's Sprint-stop-turn at cone Zig Zag LHills Intervals Pro shuttle 5/10/5 All-StarSquat jump into starts Stride-sprint-stride Pro shuttle 10/20/10

Sunday Drill W/Mini HourglassStar Cross Drill


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INTERVAL RUNNING PROGRAM

LEVEL I

1x2002 MINUTE REST8X100 - 1:3 WORK REST RATIO BETWEEN

3 MINUTES REST6X60 - 1:3 WORK REST RATIO BETWEEN2 MINUTE REST6X40 - 1:3 WORK REST RATIO BETWEEN2 MINUTE REST6X20 - 1:3 WORK REST RATIO BETWEEN90 SECONDS6X10 - NO REST BETWEEN

LEVEL II

8X100 - 1:3 WORK REST RATIO BETWEEN3 MINUTES REST6X60 - 1:3 WORK REST RATIO BETWEEN2 MINUTE REST6X40 - 1:3 WORK REST RATIO BETWEEN90 SECONDS8X20 - 1:3 WORK REST RATIO BETWEEN1 MINUTE REST10X10 - NO REST BETWEEN

LEVEL III

4X80 - 1:3 WORK REST RATIO BETWEEN2 MINUTE REST

4X60 - 1:3 WORK REST RATIO BETWEEN90 SECOND REST10X40 - 1:3 REST BETWEEN90 SECOND REST10X20 - 1:3 REST BETWEEN1 MINUTE REST16X10 - NO REST BETWEEN

LEVEL IV

6X80 - 1:3 WORK REST RATIO BETWEEN2 MINUTES6X60 - 1:3 WORK REST RATIO BETWEEN90 SECOND REST10X40 - 1:3 WORK REST RATIO BETWEEN90 SECOND REST10X20 - 1:3 WORK REST RATIO BETWEEN1 MINUTE16X10 - NO REST BETWEEN

* THE RATIO REPRESENTS THE TIME ALLOTTEDFOR REST. EX. IF IT TAKES ME 18 SECONDS TORUN A 100 YARDS, I GET 54 SECONDS TO REST.


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STRAIGHT AHEAD AND FUNCTIONAL SPEED

ALL-STARSG GGET UP AND GET UP TAGLEVEL I LEVEL II LEVEL IIIRUN 10 RUN 10 RUN 10

REST 1 MIN REST 1 MIN REST 1

10RUN 10 RUN 10 RUN 10

10REST 1 MIN REST 1

RUN 10 RUN 10

REST 1

RUN 10

20 20LATERAL GET UP AND LAT. TAG, 90 DEG

LEVEL I LEVEL II LEVEL III

RUN 10 RUN 10 RUN 10

5 - OPEN RT REST 1 MIN REST 1

305 - OPEN LT RUN 10 RUN 10

30REST 1 MIN REST 1 MIN REST 1


5 - OPEN RT REST 1

5 - OPEN LT RUN 10

40 40REVERSE GET UP AND REV. TAG, 180 DEG



REST 1 MIN REST 1 MIN REST 1

50RUN 10 RUN 10 RUN 10

50REST 1 MIN REST 1

RUN 10 RUN 10

REST 1

RUN 10

40 40

All-Stars


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SHUTTLES, All Star, BALL DRILLS

ALL-STARSG G5-YARD SHUTTLE

(START LEFT) LEVEL I: LEVEL II: LEVEL III:RUN 4- OPEN RT RUN 5- OPEN RT RUN 6- OPEN RT

10REST 1 MIN REST 1 MIN REST 1 MIN

10(START RIGHT) RUN 4- OPEN LT RUN 5- OPEN LT RUN 6- OPEN LT

20 (START LEFT)10 YARD (PRO-) SHUTTLE

20LEVEL I: LEVEL II: LEVEL III:RUN 4- OPEN RT RUN 5- OPEN RT RUN 6- OPEN RTREST 1 MIN REST 1 MIN REST 1 MIN

30RUN 4- OPEN LT RUN 5- OPEN LT RUN 6- OPEN LT

30(START RIGHT)

40All Star DRILL

40LEVEL I: LEVEL II: LEVEL III:RUN 4-4 COMMANDS RUN 5-4 COMMANDS RUN 6-4 COMMANDSREST 1 MIN REST 1 MIN REST 1 MIN

50RUN 4-4 COMMANDS RUN 5-4 COMMANDS RUN 6-4 COMMANDS

50

40BALL DROP DRILL SPRINT

40LEVEL I: LEVEL II: LEVEL III:RUN 4- TNS RUN 5- TNS RUN 6- TNSREST 1 MIN REST 1 MIN REST 1 MIN

30RUN 4-Z-BALL RUN 5-Z-BALL RUN 6-Z-BALL

30(TWO HANDS)

20GET UP BALL DROP SPRINT

20LEVEL I: LEVEL II: LEVEL III:RUN 4- TNS RUN 5- TNS RUN 6- TNSREST 1 MIN REST 1 MIN REST 1 MIN

10RUN 4-Z-BALL RUN 5-Z-BALL RUN 6-Z-BALL

10(TWO HANDS)

G G

ALL-STARS


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STRIDE-SPRINT-STRIDE & FORM RUN TO SPRINT

ALL-STARSG GSTRIDE-SPRINT-STRIDE FORM RUN-TO-SPRINTFORM RUN 10 YARDS

LEVEL I: SPRINT 20 YARDS

10RUN 6 STRIDE OUT

10REST 2 MIN. HIGH KNEERUN 6 BUTT KICK (PICK 2)12 TOTAL BOUND

LEVEL I:

20RUN 6

20LEVEL II: REST 1 MINRUN 8 RUN 6REST 2 MIN 12 TOTALRUN 816 TOTAL

30LEVEL II:

30RUN 8REST 1 MIN

LEVEL III: RUN 8RUN 10 16 TOTALREST 2 MIN

40 RUN 10 4020 TOTAL LEVEL III:RUN 10REST 1 MINRUN 1020 TOTAL

50 50

15-25 SECONDS BETWEEN EACH REP.40 40

ALL-STARS

(STRIDE ) (FORM RUN )

(SPRINT ) (SPRINT )

(STRIDE ) (STRIDE )


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STRIDE THE LADDER

ALL-STARSG G

10 10LEVEL I:STRIDE UP THE LADDER

20OR

20STRIDE DOWN THE LADDER

30LEVEL II:

30STRIDE UP AND DOWN THE LADDER2 MIN REST BETWEEN UP AND DOWN

40 40

50 50

40 40

30 30

20 20

10 10

G G

ALL-STARSEACH INDIVIDUAL STRIDE IS FOLLOWED BY A SPECIFIC REST INTERVAL. THE DISTANCE OF EACHSTRIDE REFLECTS THE APPROPRIATE AMOUNT OF REST. EX - 10YRD STRIDE ALLOWS FOR

APPROXIMATELY 5 SECONDS RESEST WHERE A 100YRD STRIDE CALLS FOR 35 SECONDS REST.


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W, ZIG-ZAG, BAG DRILLS

ALL-STARSG G

W-DRILLLEVEL I: LEVEL II: LEVEL III:

10RUN 4 RUN 5 RUN 6

10REST 1MIN REST 1 MIN REST 1 MINRUN 4 RUN 5 RUN 6

2015-20 SECONDS REST BETWEEN REPS

20

30 30ZIG-ZAG DRILLLEVEL I: LEVEL II: LEVEL III:

40RUN 4 RUN 5 RUN 6

40REST 1 MIN REST 1 MIN REST 1 MINRUN 4 RUN 5 RUN 6


50

40 40

30 30RUN THROUGH BAG DRILLLATERAL RUN

LEVEL I: LEVEL II: LEVEL III:

20RUN 4 RUN 5 RUN 6

20ANGLE RUN

RUN 4 RUN 5 RUN 6REST 1 MIN REST 1 MIN REST 1 MIN

WEAVE/BACKPEDLERUN 4 RUN 5 RUN 6

10REST 1 MIN REST 1 MIN REST 1 MIN

10DIRECTOINAL WEAVE

RUN 4 RUN 5 RUN 6


G G

ALL-STARS


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THE SUNDAY DRILL

ALL-STARSG G

SUNDAY DRILL10 10

20 20

YOU WILL FA CE YOUR DRILL LEADER TO START THE EXERCISE

30 30YOUR DRILL LEADER WILL SIGNA L EITHER LEFT OR RIGHT WITH HIS/HER HANDTO LET YOU KNOW WHICH WAY TO BREAK FIRST.

OR

40 40

THE WHISTLE BLOWS CAN BE IN SPORATIC FASHION THERE DOES NOT HAVE TO BE A RHYTHM

50THE POINT IS TO HAVE AN A BRUPT SUDDEN CHANGE OF DIRECTION THAT COMES RA NDOMLY .

50THE PIONT OF THE DRILL IS TO SPRINT IN THE DIRECTION SPECIFIED AND UPON THE WHISTLE OR VERBAL COMMAND,

REDIRECT AS HARD AS POSSIBLE IN THE OPPOSITE DIRECTION.

40UPON THE LA ST WHISTLE OR VERBAL COMMAND DETERMINED YOU WILL SPRINT TO THE SIDELINES.

40

POINT FOR THE NEXT REPETITION.

30 30LEVEL I: LEVEL II: LEVEL III:3 WHISTLE BLOWS 4 WHISTLE BLOWS 4 WHISTLE BLOWS10 REPS 10 REPS 10 REPS

20 REST 2 MIN REST 2 MIN REST 2 MIN 2010 REPS 10 REPS 10 REPSREST 2 MIN REST 2 MIN REST 2 MIN10 REPS 10 REPS 10 REPS

10 REST 2 MIN 1030 TOTAL REPS 30 TOTAL REPS 10 REPS

40 TOTAL REPS

G G

ALL-STARS

SPRINT TOWARDS THE SIDELINE IN THE DIRECTION YOUR GROUP LEADER DESIGNATES ON THE FIRST WHISTLE BLOW.

YOU WILL HEAR A PREDETEMINED NUMBER OR WHISTLE BLOWS OR VERBAL COMMANDS ( DEPENDING ON THE LEVEL OF DRILL )

YOUR REST WILL BE THE WALK BACK TO WHERE YOUR GROUP LEADER DESIGNATES AS THE STARTING


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FUNCTIONAL SPEED

ALL-STARSG GSTAR DRILL*SHUFFLE, SPRINT, OR BACKPEDAL TO THE MIDDLE, THEN SPRINT TO ANDBREAK DOWN AT EACH NUMBERED POINT. JOG BACK TO THE STARTING POINT.10

LEVEL I LEVEL II LEVEL III10SET OF 8 SHUFFLE RT SET OF 8 SHUFFLE RT SET OF 8 SHUFFLE RT

SET OF 8 SHUFFLE LT SET OF 8 SHUFFL E LT SET OF 8 SHUFFLE LTSET OF 8 SHUFFLE RT SET OF 8 SPIRNT RT SET OF 8 SPIRNT RTSET OF 8 SHUFFLE LT SET OF 8 SPRINT LT SET OF 8 SPRINT LT

REST 1 MIN BTWN SET SET OF 8 BACKPDL RT SET OF 8 BACKPDL RTSET OF 8 BACKPDL LT SET OF 8 BACKPDL LT

32 TOTAL REPS REST 1 MIN BTWN SET REST 1 MIN BTWN SET

20 2048 TOTAL REPS 48 TOTAL REPS

15-25 SECONDS REST BETWEEN EACH REP

30 30

INVERTED TRIANGLE

40 40LEVEL I LEVEL IIRUN 3 RT RUN 4 RTREST 1 MIN REST 1 MINRUN 3 LT RUN 4 LTREST 1 MIN REST 1 MINRUN 3 RT (DBL) RUN 4 RT (DBL)REST 1 MIN REST 1 MIN

50 RUN 3 LT (DBL) RUN 4 LT (DBL) 5015-25 SECONDS REST BETWEEN EACH REP

ALL-STARS


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ALL-STARSG G

CONE SHUFFLE TO SPRINTLEVEL I LEVEL II LEVEL III

10RUN 5 RT RUN 6 RT RUN 7 RT

10REST 1 MIN REST 1 MIN REST 1 MINRUN 5 LT RUN 6 LT RUN 7 LT

REST 20-30 SEC BTWN REPS

20 20

ANGLE SPRINT/ BACKPEDDLE30 30


40RUN 5 RT RUN 6 RT RUN 7 RT

40REST 1 MIN REST 1 MIN REST 1 MINRUN 5 LT RUN 6 LT RUN 7 LT

REST 20-30 SEC BTWN REPS

50 50CIRCLE EDGE DRILL

VERBAL COMMAND

40 40LEVEL I LEVEL IIRUN 8 EDGE LT RUN 12 EDGE LTREST 1 MIN REST 1 MIN

30RUN 8 EDGE RT RUN 12 EDGE RT

30REST 20-30 SEC BTWN REPS

4- CORNER DRILL20 20VISUAL COMMAND

LEVEL I LEVEL IIRUN 4 RUN 5

10REST 1 MIN REST 1 MIN

10RUN 4 RUN 55 VISUAL COMMANDS 6 VISUAL COMMANDS

REST 20-30 SEC BTWN REP

G G

ALL-STARS

10 yrds

10 yrds

10 yrds

10 yrds3 yrds

START

START

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MED BALL, L-FIGURE 8, HOURGLASS

ALL-STARSG GMEDICINE BALL DRILLLEVEL I LEVEL IIRUN 4 RUN 5REST 1 MIN REST 1 MIN

10 RUN 4 RUN 5 10

L-FIGURE 8 & M INI L-FIG 8

20 LEVEL I LEVEL II 20RUN 5 RT RUN 6 RTREST 1 MIN REST 1 MINRUN 5 LT RUN 6 LT

30 30

HOURGLASS40 40

LEVEL I LEVEL IIRUN 5 RT RUN 6 RTREST 1 MIN REST 1 MIN

RUN 5 LT RUN 6 LT

50 50

ALL-STARS

3yr d

3yr d

3 yrd

3 yrd


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S, T, SQUARE DRILL

ALL-STARSG GS - DRILLLEVEL I LEVEL II LEVEL III

* NOTE RUN 4 RUN 5 RUN 6TURNS ARE REST 1 MIN REST 1 MIN REST 1 MIN

10NOT SHARP! RUN 4 RUN 5 RUN 6

10SOFT TURNSNO SHARP CUTS

20 20

T DRILL & MINI TLEVEL I LEVEL II LEVEL IIIRUN 4 RT RUN 5 RT RUN 6 RTREST 1 MIN REST 1 MIN REST 1 MIN

30RUN 4 LT RUN 5 LT RUN 6 LT

30

SQUARE DRILL40 40LEVEL I LEVEL II LEVEL III

RUN 4 RUN 5 RUN 6REST 1 MIN REST 1 MIN REST 1 MINRUN 4 RUN 5 RUN 6

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ALL-STARS

6yr

d

10yrd5 yrd

3 yrd

Shuffle Right

Shuffle Left

Backpeddal

Sprint


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CROSS DRILL

ALL-STARSG GPART I CROSS DRILLLEVEL I LEVEL II LEVEL IIIRUN 4 LT RUN 5 LT RUN 6 LT 1:3 W/RREST 1 MIN REST 1 MIN REST 1 MIN

10RUN 4 RT RUN 5 RT RUN 6 LT

10PART II

START

20 20PART III

MID POINT

30 30PART IV

40 40

FINISH THIS IS ALL ONE CONTINUOUS DRILL

50 50

ALL-STARS


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Bonus:

Factors Affecting Vertical Jump


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INTRODUCTION

A more powerful athlete can generate more force in less time. On the field of play a morepowerful athlete can hit the ball harder, run faster, and throw farther. This makes power one of themost coveted athletic qualities. Every year teams in the National Hockey League gather in Toronto toput hockey prospects through a number of tests designed to evaluate how powerful an athlete is. An

even more popular combine event takes place annually in Indianapolis, where the National FootballLeague also gathers and has roughly three hundred of the best collegiate athletes go through multipledays of testing to evaluate their potential. Of these tests the forty yard dash is the most often cited bytelevision analysts, however only one test in the combine has actually been correlated to playing timein football games. This test is the vertical jump (Claps, 2003).

During the acceleration phase of a sprint ground contact times of each foot strike areapproximately 0.20 seconds. Interestingly during the vertical jump the athlete has the same 0.20seconds to apply maximal force. The similar speed of force application, or power, is one reasonathletes that jump higher tend to accelerate better (Baggett, 2004).

Additionally, in comparison to the battery of tests at the combine, the vertical jump is one of the simplest measures of an athletes power. While technique is involved in the vertical jump it plays amuch smaller role that it does in the other tests. For example during the pro-shuttle test, a 5 yard, 10yard, 5 yard shuttle, numerous starting techniques are taught at the various combine schools. Thereare a variety of techniques utilized in the forty yard dash like the printers lean, getting set properly,and having a good, efficient stance amongst others. Most athletes are familiar with how to jump, as itplays a role an each of the three major sports in the United States. The administration is also simple.Measure standing reach and measure the reach at the peak of the jump. Subtract the standing reachfrom jump reach and you have the athletes vertical jump.

Considering the significance the vertical jump test plays in sports, the significance of power in

athletics, and the fact that the major three sports in the US involve jumping, much research has beendone on improving vertical jump as well as an increasing number of training programs aimed at thedevelopment of the vertical jump. This paper will examine the factors affecting vertical jump andtraining techniques to improve vertical jump performance.

FACTORS AFFECTING VERTICAL JUMP

A study by Ham, Knez, & Young (2007) examined various factors that affected vertical jumpperformance. In this study they looked at requirements for a standard vertical jump and a run upapproach single leg jump. Through biomechanical modeling they determined that concentric powerwas the primary component of vertical jump performance and reactive strength was the primary

factor affecting run up single leg vertical jump. Related works by Reiser, Rocheford, & Armstrong(2006) examined biomechanical models of vertical jump performance. In their modeling it wasdetermined that hip and knee extension power were determining factors of vertical jumpperformance.

Tomoika, Owings, & Gardiner (2001) performed a study investigating the impacts of kneeextension strength versus hip and knee extension coordination on vertical jump performance. Theresearchers used 13 young adult subjects. They utilized a vertimax device to measure vertical jump.Additionally they measured isometric and isokinetic knee extension strength and power. Following


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testing they used a multiple regression analysis to determine the contributions of each variable.Following the analysis they found that knee extension strength and the coordination of hip and kneeextension to be significant contributors to vertical jump performance.

Yamauchi and Ishi (2007) investigated the Force-Velocity (FV) relationships of hip and kneeextension in vertical jump. They used 67 untrained subjects. They began by testing isometric and

isotonic hip and knee extension strength. From their results they determined the FV relationshipsbetween the variables. Their results indicated that unloaded power, velocity, and maximal forcecorrelated to vertical jump. More specifically they found that unloaded power and velocity maximumshad strong direct correlations with vertical jump while maximal force had an indirect correlation tovertical jump. Adjusted for body weight only maximal power held a strong relationship with vertical

jump. The researchers concluded that power and velocity were the keys to vertical jump performanceand maximal force holds potential to increase vertical jump.

Work by Domire and Challis (2007) examined the impact that depth of the countermovementsquat has on vertical jump performance. They used 10 subjects and had them each perform vertical

jump in their preferred manner and a deep squat posture. It was hypothesized that the deep squat

position would result in higher vertical jump scores. In this study the researchers first had the subjectsperform the vertical jump in their preferred stance and the deep squat position. Then the researchersconstructed biomechanical models of the subjects and had the models perform the vertical jump inboth positions. The researchers found there was no significant difference between the preferredvertical jump and deep squat vertical jump for the subjects. When the researchers entered the datainto the biomechanical model they found that the deep squat vertical jump was significantly higherthan the preferred vertical jump. It was suggested that a lack of familiarity and coordination may bethe reason why the deep squat vertical jump did not result in greater vertical jump performance asthe biomechanical model had predicted. As a result of the data, researchers suggested that in orderto maximize vertical jump performance athletes should practice jumping from a deep squat position.

Walton and Lauer (2008) conducted a study which looked at leg power and vertical jump.This study used male collegiate football players. The researchers used a vertec and pressure pad tomeasure vertical jump performance. They then measured leg power with 50% of leg press 1rm atmaximal velocity. The results indicated that leg power and vertical jump height are accuratepredictors of leg power.

After reviewing various factors that impact vertical jump performance a few common themesemerge. First knee extension strength appears to have a positive impact on vertical jumpperformance. Second, lower body power improves vertical jump performance. Finally, coordinationbetween hip and knee extension improve vertical jump performance.

INTERVENTIONS IMPACT ON VERTICAL JUMP

An article titled Jumping Juniors looked at vertical jump performance in high school athletes.It was noted that in high school athletics off season conditioning is becoming more and moreprominent. This article looked at the effects of Olympic weight lifting had on vertical jumpperformance in comparison to traditional weight training. The authors noticed, while both groupsimproved vertical jump performance, no significant difference existed between the two groups.

Another study conducted by Smilios, Pilandis, Sotiropoulos, Antonakis, and Tokmakuis (2005)


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looked at the acute effects contrast training had on vertical jump performance. In this study they used10 male subjects. They each performed three sets of five repetitions with four different protocols.They performed jump squats with 30% and 60% of their squat 1rm. They also performed a half squatwith 30% and 60% of their 1rm. After each set the participants performed a vertical jump at a 1minute, 5 minute, and 10 minute interval. The authors found that the jump squat with 30% improvedvertical jump performance after the first and second sets. The jump squat with 60% of their 1 rep

maximum improved their vertical jump performance after the second and third sets only. Only theHalf squat with 60% improved vertical jump performance, and this was after the first and second sets.The researchers concluded that the jump squat was good at potentiating subsequent vertical jumpperformance, while the half squat requires at least a moderate load.

Another work looked at the differences between Olympic weight training coupled withmaximal strength training and plyometric training coupled with maximal strength training. This study,conducted by Tricoli, Llamas, Carnevale, and Ugrinowitsch (2005), used 32 male subjects. They weredivided into three groups. Group 1 had 12 participants who performed Olympic weight lifting withmaximal strength training. Group 2 also used 12 participants who performed plyometric trainingcoupled with maximal strength training. Group 3 was the control. They had 8 participants who didnothing. They measured vertical jump, squat jump, 10m and 30m sprint times, and 1 rem maximumsquat. The study found that group 1 improved their 10m sprint, 30m sprint, 1 repetition maximumsquat, and vertical jump. Group 2 improved vertical jump and 1 repetition maximum squattingstrength. Group 2, plyometrics and maximal strength training, improved squatting strengthsignificantly more than group 1. Group 1 improved vertical jump greater than group 2. These resultswere a bit surprising as one would think that more time spent lifting weight would improve strengthmore and more time spent jumping would improve jumping more. The authors concluded that bothOlympic weight lifting and plyometric training improve expressions of power but Olympic weightlifting improves power over a broader number of measures.

Deane, Chow, Tillman, and Fournier (2005) investigated the role improving hip flexor strengthwould have on vertical jump and agility test performance. Their rationale was that hip flexor strengthis, traditionally, not emphasized. Despite not receiving significant training emphasis the ability to flexthe hip is used in many sporting movements. In this study the researchers had two groups, controland experimental. The control group had 11 male and 13 female subjects who did nothing over an 8week period. The experimental group had 13 male and 11 female subjects who performed an eightweek hip flexor strengthening program. The authors measured vertical jump, agility shuttle, and 40msprint performance. They found that hip flexor strengthening had no impact on vertical jumpperformance and significantly improved sprint and agility performances.

Research by Burkett, Phillips, and Ziuraitis (2005), examined the acute impacts of various warm

up strategies. Their study used 29 male football players in skill positions (defensive backs and widereceivers). Each athlete tested their vertical jump on four days utilizing a different warm up strategyon each day. The warm up strategies were 5 submaximal vertical jumps at 75% of their vertical jumpmaximum, 5 weighted jumps on to a box holding a dumbbell weighing 10% of their body weight,stretching using 14 different exercises holding each for 20 seconds, the final warm up strategy was todo nothing. Following the warm up for the day each athlete performed three vertical jumps. Theresearchers found that the weighted vertical jump onto a box produced a significantly greater vertical

jump than the other warm up strategies.


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movements targets the glutes and hamstrings in their function of extending the hip. The programused at Evolutionary Athletics involves using a 2:1 hip extension:knee extension ratio. Utilizing thisformula, every athlete that has prepared for their Combine and Pro Day has jumped thirty seveninches or more. While there are other components to the plan like plyometrics, the anecdotalevidence suggests hip extension plays a big role in the vertical jump. Why has research neglectedattempting to correlate hip extension strength and power with vertical jump performance?

Additionally when correlating lower body strength and power to vertical jump why are movementsselected which have no (leg extension) or very little hip extension (leg press)?

Another question comes to mind. In the Soviet system depth jumps were the onlyplyometric exercise. Jumps, hops, and bounds were classified as general physical preparationexercises. With this in mind much of the research in the review utilized jumps, hops, skips, andbounds as the form of plyometric training. It would be interesting to see a study done examining theimpact that the classical depth jump has on vertical jump performance.

When the depth jump does appear as an exercise we also must wonder how it was coached.In the Soviet Union the cue was to land soft and jump as high as possible. In the United States the

depth jump tends to be coached by telling the athlete they are landing on a hot plate, minimizingground contact time. This is the exact opposite of how the depth jump was supposed to be coached.

Despite these questions, I agree with the majority of the research. Jumping requires a certainskill set, therefore coordination and timing play a role. Strength is involved when overcoming theinertia that is pulling the body downward. An efficient reactive ability improves the ability to tolerateforce and assists the transition from eccentric to concentric contraction. Explosive strength, or theability to turn on as many muscle fibers as possible as quickly as possible, during the beginning of theconcentric phase of the jump further increases the force in the jump. Everything bundled togetherleads to an increased vertical jump. An effective training program should encompass all threeabilities. A comprehensive plan targets all of the factors that affect vertical jump and utilizes evidencebased exercise selection to target the qualities. I have successfully used such a plan with many of myathletes.

CONCLUSION

Jumping is an activity that we performed many times throughout our lifetime. As a playfulyouth most of us have jumped countless times for fun. As we grow older most people becomeincreasingly sedentary and stop jumping, not giving it much thought. For a select few people thevertical jump can be the difference between becoming incredibly wealthy or staying in a poor brokenneighborhood for the rest of your life. As the value of the vertical jump has increased in athleticsresearch has begun examining what makes people jump so high. How can some guys float four feet

into the air? How can we create more of those guys? Schools have been started focusing onincreasing their students vertical jump. Each year from December to March athletes pay these schoolsthousands of dollars in the hopes of gaining a few inches in their vertical jump. A few inches whichcan mean a few million dollars. Research has indicated a simple formula to improving vertical jumpperformance. Get stronger, improve explosive strength, reactive ability and practice jumping todevelop the proper coordination. While this formula is simple, the science is rather complex andthere are still some holes in the research that need to be filled.

Direction of Future Study


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Future research needs to address the impact that hip extension strength and power have onvertical jump performance. One could have two groups, a control and an experimental. Theexperimental group could perform an explosive hip extension movement, like a kettlebell swing.Through biomechanical analysis they can calculate maximal hip power. They would then measurevertical jump. Once hip power and vertical jump are known they could then perform statisticalanalysis to determine the correlation.

A similar study could be performed with hip extension strength. The experimental groupwould then perform maximal Romanian deadlift on a dynamometer. Once maximal force is knownstatistical analysis could determine the impact maximal hip force has on vertical jump performance.

Finally a study could be done examining the depth jump and it's impact on vertical jump. Youwould have three groups. Two experimental, and one control. One experimental group wouldperform the depth jump coached the Soviet way combined with maximal strength training. TheSecond experimental group would perform the depth jump coached the United States way combinedwith maximal strength training. The control would perform maximal strength training only. Theexperimental period would last four weeks. Maximal vertical jump would be tested before the

intervention and immediately after the intervention. In addition, the four weeks following theintervention all three groups would perform the same maximal strength training program for anotherfour weeks. During the post intervention period vertical jump performance would be measured everyweek. This would be in an attempt to verify the delayed training effect the Soviets claimed the depth

jump had. The delayed effect states that the full results of depth jumping are not realized until theyhave been removed from the program for as long as they were a part of the program. In this case itwould be four weeks.

16 week athletic domination program

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