4. METODOLOGÍA
4.5. FUNCIONAMIENTO DEL PROGRAMA
Week 1
Monday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 6 x 10 yards (full recovery), 5 x 20 from football position, 2 x 30 from football position.
Box Jumps: 80% x 10 reps
Throws: Half Squat Throw: 10 reps
Wednesday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 5 x 10 yards (full recovery)
Throws: Half Squat Throw: 10 reps
Friday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 6 x 10 yards (full recovery), 5 x 20 from football position, 2 x 30 from football position.
Box Jumps: 80% x 10 reps
Throws: Half Squat Throw: 10 reps
Week 2
Monday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 6 x 10 yards (full recovery), 6 x 20 from football position, 4 x 30 from football position.
Box Jumps: 80% x 10 reps
Box Jumps From Box: 80% x 10 reps
Throws: Half Squat Throw: 10 reps, Broad Jump Throw: 10 reps
Wednesday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 5 x 10 yards (full recovery)
Throws: Half Squat Throw: 10 reps, Broad Jump Throw: 10 reps
Friday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 6 x 10 yards (full recovery), 6 x 20 from football position, 4 x 30 from football position.
Box Jumps: 80% x 10 reps
Box Jumps From Box: 80% x 10 reps
Throws: Half Squat Throw: 10 reps, Broad Jump Throw: 10 reps
Week 3
Monday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 6 x 10 yards (full recovery), 2 x 5 x 20 from football position, 2 x 30 from football position.
Box Jumps: 80% x 10 reps
Box Jumps From Box: 80% x 10 reps
Throws: Half Squat Throw: 10 reps, Broad Jump Throw: 10 reps
Wednesday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 5 x 10 yards (full recovery)
Throws: Half Squat Throw: 10 reps, Broad Jump Throw: 10 reps
Friday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 6 x 10 yards (full recovery), 2 x 5 x 20 from football position, 2 x 30 from football position.
Box Jumps: 80% x 10 reps
Box Jumps From Box: 80% x 10 reps
Throws: Half Squat Throw: 10 reps, Broad Jump Throw: 10 reps
Week 4 (Deload)
Monday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 6 x 10 yards (full recovery)
Box Jumps: 80% x 10 reps
Throws: Half Squat Throw: 10 reps, Broad Jump Throw: 10 reps
Wednesday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 6 x 10 yards (full recovery)
Throws: Half Squat Throw: 10 reps
Friday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 6 x 10 yards (full recovery)
Box Jumps: 80% x 10 reps
Throws: Half Squat Throw: 10 reps, Broad Jump Throw: 10 reps
Week 5
Monday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 6 x 10 yards (full recovery), 6 x 20 from football position, 4 x 30 from football position.
Box Jumps: 80% x 10 reps
Box Jumps From Box: 80% x 10 reps
Throws: Half Squat Throw: 10 reps, Broad Jump Throw: 10 reps
Wednesday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 5 x 10 yards (full recovery)
Throws: Half Squat Throw: 10 reps, Broad Jump Throw: 10 reps
Friday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 6 x 10 yards (full recovery), 6 x 20 from football position, 4 x 30 from football position.
Box Jumps: 80% x 10 reps
Box Jumps From Box: 80% x 10 reps
Throws: Half Squat Throw: 10 reps, Broad Jump Throw: 10 reps
Week 6
Monday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 6 x 10 yards (full recovery), 2 x 5 x 20 from football position, 2 x 30 from football position.
Box Jumps From Box: 80% x 10 reps
Depth Jumps: 2 sets 5 reps
Throws: Half Squat Throw: 10 reps, Broad Jump Throw: 10 reps (throws utilizing high jump pit can be used at this time).
Wednesday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 5 x 10 yards (full recovery)
Throws: Half Squat Throw: 10 reps, Broad Jump Throw: 10 reps (throws utilizing high jump pit can be used at this time).
Friday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 6 x 10 yards (full recovery), 2 x 5 x 20 from football position, 2 x 30 from football position.
Box Jumps From Box: 80% x 10 reps
Depth Jumps: 2 sets 5 reps
Throws: Half Squat Throw: 10 reps, Broad Jump Throw: 10 reps (throws utilizing high jump pit can be used at this time).
Week 7
Monday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 6 x 10 yards (full recovery), 2 x 5 x 20 from football position, 3 x 30 from football position.
Box Jumps From Box: 80% x 10 reps
Depth Jumps: 2 sets 5 reps
Throws: Half Squat Throw: 10 reps, Broad Jump Throw: 10 reps (throws utilizing high jump pit can be used at this time).
Wednesday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 5 x 10 yards (full recovery)
Throws: Half Squat Throw: 10 reps, Broad Jump Throw: 10 reps (throws utilizing high jump pit can be used at this time).
Friday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 6 x 10 yards (full recovery), 2 x 5 x 20 from football position, 3 x 30 from football position.
Box Jumps From Box: 80% x 10 reps
Depth Jumps: 2 sets 5 reps
Throws: Half Squat Throw: 10 reps, Broad Jump Throw: 10 reps (throws utilizing high jump pit can be used at this time).
Week 8
Monday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 6 x 10 yards (full recovery), 2 x 5 x 20 from football position, 3 x 30 from football position.
Box Jumps From Box: 80% x 10 reps
Hurdle Jumps: 2 sets through series of 5 hurdles
Throws: Half Squat Throw: 10 reps, Broad Jump Throw: 10 reps (throws utilizing high jump pit can be used at this time).
Wednesday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 5 x 10 yards (full recovery)
Throws: Half Squat Throw: 10 reps, Broad Jump Throw: 10 reps (throws utilizing high jump pit can be used at this time).
Friday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 6 x 10 yards (full recovery), 2 x 5 x 20 from football position, 3 x 30 from football position.
Box Jumps From Box: 80% x 10 reps
Hurdle Jumps: 2 sets through series of 5 hurdles
Throws: Half Squat Throw: 10 reps, Broad Jump Throw: 10 reps (throws utilizing high jump pit can be used at this time).
Week 9 (Deload)
Monday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 6 x 10 yards (full recovery)
Box Jumps: 80% x 10 reps
Throws: Half Squat Throw: 10 reps, Broad Jump Throw: 10 reps
Wednesday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 6 x 10 yards (full recovery)
Throws: Half Squat Throw: 10 reps
Friday
Dynamic Warm-up
Football-Specific Drills: 15-20 minutes
Linear Speed: 6 x 10 yards (full recovery)
Box Jumps: 80% x 10 reps
Throws: Half Squat Throw: 10 reps, Broad Jump Throw: 10 reps