Abs, RBdrills!
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STRENGTH TRAINING PROGRAMS
Torso and Abdominal Sequences
Torso sequences are to be performed by quarterbacks and kickers. They should be
completed every day with the choice of sequences being dictated by the
equipment available to the athlete. If no medicine ball is available, it will be
possible to perform a Standing or Single Man Torso Pass and Russian Twist with
a plate. The sequence for the individual who does not have equipment available
can perform Sequence I.
I.
Single Man Torso Pass x 15
III. Standing Torso Pass x 15
Standing Torso Pass x 15
Single Man Torso Pass x 15
Russian Twist x 30
Seated Side Pass x 15
Twisting V-sit x 25
II. Rotary Torso Machine x 15
IV. Rotary Torso Machine x 15
Seated Torso Pass x 30
Seated Side Pass x 15
Twisting V – sit x 25
Standing Torso Pass x 15
Russian Twist x 30
Always perform three sets of each sequence.
Medicine Ball Sequence I and II should be performed in conjunction with upper
body push days. These are performed by all position groups with the exception of
quarterbacks and kickers.
I.
Bench Press x 25
Seated Put x 15
Clap Push – Up x Max
II. Sit – Up Punch x 30
Medicine Ball Push – Ups x Max
Push – Up to Blocks x 15
Medicine Ball Sequence III is performed by quarterbacks and can be completed
on pulling and lower body days.
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STRENGTH TRAINING PROGRAMS
III. Overhead Pass x 20
High Release Pass x 35
Rotary Overhead Pass x 15
Abdominal Sequences are to be performed by every position group on a daily
basis. The importance of abdominal strength can not be overemphasized. Throw
downs and leg left exercises have become a very important part of the program
because we feel that hip flexor and lower abdominal strength is directly related to
speed.
I.
Throw downs x 40
Medicine Ball Sit – Up x Max
Crunch x 30
II. Med Ball Leg Pass x Max
V – Sit x 25
Med Ball Crunch x Max
III. Flutter Kicks x 40
Twisting Sit – Up x 25
Bicycle x 30 seconds
IV. Throw downs x 40
Flutter Kicks x 40
Med Ball Leg Pass x 40
V. V – Sit x 25
Sit – Up x 25
Med Ball Sit – Up x Max
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