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agility strength speed training

THE OFF-SEASON TRAINING PLAN by Coach Jim Massaro

The football season is over and it wasn't what our team had expected—finishing with a 6 and 4 record. After last year's record of 7 and 3, our coaching staff was confident that we would improve on that mark. With 12 returning players and the addition of some key younger players, losing that many ball games and getting knocked out in the second round of the playoffs is a hard pill to swallow. As the team's strength coach, I noticed that there were quite a few glaring areas where our team was missing, and it did not take very long to figure out why our record was what it was: As a team, the overall strength was not there. We lacked athleticism, and the ability to move our hips close to the ground. But my biggest concern was the fact that the kids were not really dedicated to the weight room. In years past we could not keep them out; now it's hard to get them in.

Nyack Football Team As the season came down to the end, it was apparent to all the coaches that the weight room has to be the main focus of the off-season strategy. The challenge is what direction to go in after watching the bigger and stronger teams manhandle us. Some on the staff want to go back to a traditional power-lifting-type program. This goes against all of my beliefs as a strength coach. I think we need to build the complete athlete, not one that is big and strong but can only move in one direction. To be the ultimate athlete you must be able to move with speed and power, with fluidity of movement. This is not accomplished with one-directional training.

Knowing that the program is sound is only half the battle. Now we need to figure out how to get the team into the weight room with consistency. Someone suggested we make the weight room more "fun." That did not sit too well with me. What do you mean, fun? If you want to have fun, go to the mall or stay home and play video games. You come to the weight room to work—to improve your strength, your mental toughness and athleticism. I know from my own experiences in the gym and those of all the athletes I have trained, excelling in these three areas is fun.

After careful thought and listening to the input of some of the other coaches, there are a few changes to make. In the last eight years we never had a testing day. I never felt it was important to have them max out. This off-season will be different because it will open with a max day. We will put their names on a chart, on the wall by positions, and let them compete against one another for the higher numbers. We will also have a chart for the vertical jump, forty time and shuttle times. This we can test every six to eight weeks. Instead of making it fun, let's keep it competitive.

This year's training program will be heavily focused on the development of athleticism. To accomplish this, I will be incorporating a ton of movement drills. Each day we will work on agility drills, hip flexibility, and drop techniques. To go along with that fun aspect, workouts will vary from weights to X-vest movements, to sand bags, kettle bells and rubber bands. Throw in an occasional tire flip and a truck push and you have an old fashion hard—but "fun"—workout. In the next ten months of hard training and working on all the aspects of building an athlete, I am confident that as a team we can rise back to the level of a state contender.

 

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