Football Off Season

Phase 1

For two weeks players should do the following prior to moving to the main workout.

Dynamic Stretching (10 minutes)

100 Push ups

100 Sit ups

100 Squat jumps

Hop Scotch (10 minutes)

Jump Rope

- 3 minutes feet together

- 3 minutes feet should width apart

- 2 minutes as fast as you can (feet position does not matter)

2 mile run <- notice its not 3 anymore

½ mile walk for cool down

All seven items should be done in sequential order in 1 workout.

Do this workout five days per week.

Use the spreadsheet at the bottom of the page to track your progress.

Answer to FAQ

This is for all players JH and High School. You should complete this program for two weeks before going on to the main program. If you are already lifting weights, you can keep lifting, but you must do this work out as well.

You do not have to do 100 push-ups without stopping. You can do 5 sets of 20 for example. Or 10 sets of 10. Whatever you are capable of.

Football players who are also playing baseball should do this as well.

Take this seriously. This is the key to being a great football team next year.

Questions to Coach Cannon:, 254-228-9157

Coming Soon:

We are aiming at having videos and demonstrations coming soon. Also we are going to put you in accountability groups.

Hop Scotch:

This will work on foot work and speed. Some may not have a clue on what Hop Scotch is, ask your parents. Seriously you will not play the game but use the grid to help with foot work alternating the right and left foot in the single squares.


The pattern of the grid should not be less than 15 feet or five yards depend on how challenging you want it or the space you have.

Grid Squares:

The grid squares should be 12-15 inches square alternating the number of squares in a row for example:

2,1,1,1,2,1,2,1,2,2,1,1,1,2,2,1,2, or 1,2,1,2,1,2,1,2,1,2,1,2,1,2, use your imagination.

This exercise should/will be done for 10 minutes.

Gym Membership

The Williamson County Y costs $15 per month for ages 12-17

Cedar Park, Round Rock, Hutto, Taylor

Per handbook:

Age Requirement

Facility members who are 14 years and up are permitted to use the Fitness & Wellness Center. Youth facility members between the ages of 9-13 may use the Fitness & Wellness Center once they have completed the Teens N’ Training (TNT) course when accompanied and within site of a parent / guardian .

Access / Age Requirements

Members who are 14 years and older may participate in select group exercise classes. All participants must follow all class rules and directions of the instructor and must be capable of full participation in the class.

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