Getting Ready for JV Football

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I am 15yrs old as of 10-17-04 and after this summer's break I'll be going into high school.
I plan on trying-out for the Junior Varsity Football team, since I am tough and love the game. :D

Even though I play at least once a week...with friends, just fun...I know I need to work more on different strengths and techniques.

Can one of you fine members of this forum please help me plan my 3-month "training" period before I try-out?
I'm ready to eat better, work my local gym and do at-home exercises.

Some links to different activities and exercises I can do would be great. And what gym equipment would benefit the best.

My email is also open to suggestions!

Thanks, this is my 1st post...hope you can help.:)
-Llite
 
How many days a week do you have where you can lift? Do you have access to an open field? And if you do have access to an open field, do you know if it is seperated into meters or yards? Do you have access to cones (you know, the bright orange things)?
 
Sounds like evolution is going to recommend some suicide drills ;) Definitely one way to see how tough you are.Good luck with the season too.
 
Previously Unreleased Info...hehe

Suicide drills...whoohoo, that's got to be fun. :rolleyes:
Seriously though, I am ready for anything...pretty much. :p

I now realize I should had given more information...but thats for the quick responces!:D

A little about me :
Call me Llite (...as in light...) :p
I am 5'8" and somewhere between 135-140lbs.
I haven't 'seriously' used resistance machines or equipment, but I do understand how they work and how to use many of them.
I just left my P.E. class about 5 weeks ago (electives change after 1st half of school), but I used to play football and have some fun playing basketball.
I like running and participate in 5k marathons with my friend and his father.
That same friend is trying out with me and will be doing the same preparing.

I am just now enrolling at a near-by gym...$14 membership until June 30th. I can go on weekdays and Saturdays, I don't know about Sundays. Then have 5-50lb weights, treadmills, and resistance machines I don't know the names of. :p

Luckly there's a local field that is used for football and soccer...there are two football/soccer fields (probally marked off by yards...American) and a baseball diamond.

And cones...I don't have any laying around, but I can get some...

Again, thanks for the rapid reply and I hope I gave you a good understanding of where I'm at.

Thanks for the support!
-Llite
 
When you say 5-50 pound weights, does this mean those plates that you put onto a bar or dumbbells? Do they have benches for bench pressing and do they have a squat rack. Do they have an adjustable glute-ham raise machine that acts as a back extension machine?

If you don't know the answers, call em up and find out. Let me know.
 
I was talking about those hand weights...im not sure if they have the others...

im sure they have the other equipment...or similar...what do you have in mind?

-Jace
 
Seeing as how you don't have any barbells that changes things a bit, but...

Here's how I purpose you do your lifting (If you have any questions on what certain exercises are, google them and then if you can't find them get back to me)-
M
Warm up-Shoulder box 2X10
Cuban Press 2X10

Speed/Agility
cone drills 1
4X200 meter
90 seconds rest

upper body strength
Incline db bench 5X6
chin up 5X6
db shoulder press standing 5X6
tricep extension 3X10
db curls 3X10

Weds
warm up
1 arm db snatches 2X6
cone drills 2

lower body strength
1 legged db squat 5X6 each leg
romanian deadlift 5X6
lunges 3X10 each leg
back extension 1-leg 3X10 each leg


Fri
warm up
shoulder box 2X10
Cuban press 2X10

Speed/Agility
cone drills 1
4X300 meters
120 seconds rest

Upper body strength/power
db bench 5X6
db clean and press 5X6
ballistic bench 5X6 (if they have a smith machine)
seated rowing 5X6 (if they have a cable machine)
chins 4Xnear failure


Sat
warm up
1 arm db snatches 2X6

Speed/agility
cone drills 2

Lower body strength/power
db step ups 5X6 each leg
lunges 3X10 each leg
pull throughs 2X12 (if they have a cable machine)
single leg press on leg press 3X10 each leg
lying hamstring curls 3X12
db farmers walks for time

That should be good on the exercises with the equipment you have. Google for descriptions of the exercises you don't understand and here are the cone drills; I'll describe them the best I can.

Cone drill 1
A)box
patterns-1:forward all, 2:forward, sideways, forward 3:forward, sideways, backpedal
Repeat each pattern twice
Description-set 4 cones in a square 10 meters apart

B)X
Patterns-forward all
Repeat twice
Description-leave the cones in teh square but put one in the middle so that you have something that resembles an X.
The direction you would go would be start bottom right and run to middle then run right top then straight to left top cone then back to middle and finally bottom left cone

C) Star

X
X X

X

X X

1 is between bottom right and top right, 2 is between top right and middle bottom, 3 is between middle bottom and middle top, 4 is between middle bottom and middle top but coming the opposite direction, 5 is between bottom middle and top left, and 6 is between top left and bottom left

Patterns-1:forward all, 2:forward, back, forward, back, forward, back

Cones Drill 2
-10 meters between cones
-repeated each pattern twice

A) Chair
X



X X



X X
-Forward all
-forward, sideways, forward, forward
-forward, sideways, forward, backpedal


B)M

X X
3 2

4 X 1



X X

The numbers are between the direction of the cones you would head to
-Forward all
-Forward, back, forward, back

I hope this comes out okay lol.

Any questions?
 
Last edited:
Wow! thanks for the activities...I dont know alot of them, ill look them up...

I caught what your saying with the cones, i just didnt understand how you setup the last few and what you mean by forward, side and backpedal...

-Llite :D
 
Forward means run forward, backpedal means run backward, and sideways means well...kinda like a side skip, but fast.

For the star, if you were to draw a star, you'd have a cone at each point and one in the middle.

The chair looks kinda like a h
So, it kinda looks like a chair if you were to draw lines. You'd have 5 total cones.

The M is basically that (an M) where you'd have a cone at each tip. So, you'd have 5 total.

Better?
 
I might not post for a few days...going to check out the routines with my gym.

can i do each days work in that order? without having to drive back and forth to the gym, field?

And when you say "near failure" and "for time" do you mean till i cant take it anymore?

thanks
-Llite
 
Yes, it'd be better if you did it in that order. Some would disagree that you shouldn't hit that much cardio before workout but you have to do what is convenient for you.

"For time" is basically that...set yourself up with a certain time. Like you might say I'll walk around with these X pound of dbs for 1 minute, something to that effect. But yeah...just go till you have to drop them.

"Near failure" would be where you feel like you can only do one more rep...stop there.
 
Not for the ones I was referring to that I know of. But here's a wonderful page that's full of cone and other drill ideas.
 
Awesome!
This spring break is going to be exausting! :p

db means dumbell right? not double...?
And what's the Romanian Deadlift?

-Llite
 
Yes, db is dumbbell
Romanian deads-->
You'll have to look for it, but it's there.
 
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