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Old 11-07-2011, 06:10 PM   #1
Off Road
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Default Off Road Jr. Football Workout

My son's football season is over and the team did great, winning the division II chapionships. It was so much fun for the whole family and such a great experience for my son. I was a fixture on the sidelines of every practice and helped coach him up when he got home. My son took to it so well and just literally enjoyed the crap out of it. Going from scrub to starter in his first year was a big boost for him.

Now that the season is over, he wants to continue to workout and go back next year, faster and stronger. That's where I come in. I will be his off season strength and conditioning coach. He is so excited to workout and it's going to be such a great thing for both of us.

My goal is to work on things that will transfer to footbal, make him faster, and make him stronger. Since he's only 10 years old, lifting weights is out for a while. We will be doing a wide variety of stuff and I'll be joining him as it will be good for my conditioning and go nicely with my full-body 5/3/1 workouts.


Last edited by Off Road; 11-07-2011 at 07:16 PM.
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Old 11-07-2011, 06:17 PM   #2
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Default Mon. Nov. 7, 2011

Warm-ups:
Position sprint x 20 yards
Sprint back x 20 yards
Backwards run x 20 yards
Backwards run and turn x 20 yards
Shuffle left x 20 yards
Shuffle right x 20 yards
Hill sprint x 20 yards
Hill sprint x 20 yards

Agilities:
Stance and starts
Summersaults x 2
U-shape bear crawl
Side hops over cones

Strength:
Squats = worked on form while holding a 10 lb medicine ball

WOD:
5 pushups
5 pullups (band assisted)
5 pushups
5 pullups (band assisted)
5 pushups
5 pullups (band assisted)

Cash Out:
Planks x 30 seconds
L-sits x 20 seconds
Planks x 30 seconds

Last edited by Off Road; 11-07-2011 at 06:50 PM.
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Old 11-07-2011, 06:58 PM   #3
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Looking forward to this OR. I need to learn a little bit about football conditioning and training the younger ones.
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Old 11-08-2011, 07:07 PM   #4
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Thanks BtB, this should be a fun experiment. My boy was bugging me since school let out to get out there and start the workout. Gotta love the enthusiasm.
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Old 11-08-2011, 07:11 PM   #5
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Default Tues Nov 8

Warmups:
Position sprint x 20 yards
Sprint back x 20 yards
Backwards run x 20 yards
Backwards run and turn x 20 yards
Shuffle left x 20 yards
Shuffle right x 20 yards
E.D.D.s (positions and first steps)

Agilities:
20 yard Hill sprints x 4

Strength:
20 yard sled pulls working up to 200 lbs

WOD: 6 rounds
25 lb snatch and squat x 3
40 yard sprints

Cash out:
Max pushups = 12
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Old 11-08-2011, 07:15 PM   #6
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Originally Posted by Off Road View Post
Thanks BtB, this should be a fun experiment. My boy was bugging me since school let out to get out there and start the workout. Gotta love the enthusiasm.
And the dad who fuels it.

I assume the snatch and squat is a double arm movement?
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Old 11-08-2011, 07:56 PM   #7
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Originally Posted by BendtheBar View Post
And the dad who fuels it.

I assume the snatch and squat is a double arm movement?
Yes. He used a 25 lb weight plate. Start from the ground, power it overhead, squat down and up, drop the weight to the ground. Repeat for 3 reps.

As form broke down I only had him bring it to his chest and then squat from there. Safety first.

When we were done he said, "that was tougher than any football workout. Thank goodness tomorrow is a rest day."
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Old 11-09-2011, 09:14 AM   #8
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Default Wed Nov 9, 2011

Today is a rest day for my son. My plan is just to go in the front yard and toss the football around a little. He can't throw or catch or kick worth a crap and I figure every kid on the team should at least be able to handle the ball. Should be relaxing and a lot of fun for him.

For myself, it's been a recovery period with my injured shoulder and just generally taking a long break from heavy lifting. Juggernaut really tore me up and my strength fell off big time. But now I'm back on a sensible 5/3/1 routine and making progress again. Overtraining is not a myth, it's a BITCH!
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Old 11-09-2011, 11:08 AM   #9
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Sounds like a great start to me. If you have any bands, a banded overhead squat is normally what I use to train the 8th graders who would come lift. Really foces them to use correct form.
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Old 11-09-2011, 03:08 PM   #10
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Sounds like a great start to me. If you have any bands, a banded overhead squat is normally what I use to train the 8th graders who would come lift. Really foces them to use correct form.
I do have bands. Thanks for that tip, I will rotate them in.
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