Preparing to Win Train Clean, Stay Clean! CIS Football Training Manual Canadian Interuniversity Sport Preparing to Win Canadian Universities Football Coaches Association Toronto, Ontario, Canada Copyright © 2005 Produced and distributed by Football Canada 100 - 2255 St. Laurent Blvd. Ottawa, Ontario K1G 4K3 www.footballcanada.com All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without prior written permission of Canadian Universities Football Coaches Association. Photography by Bridget J. Bates, Competitive Shots Photo-Graphics, Toronto and Craig Ballantyne, CB Athletics, Toronto Photographs provided by CIS Archives and CIS Football Universities Selected photos by Jonathon Fowles, Acadia University and Lorne Goldenberg, strengthtek.com Proofreaders: Rick Sowieta, Technical Director, Football Canada Tyler Bulmer, University of Ottawa, Intern Layout design by Fresh Image. The programs of this organization are funded in part by Sport Canada. Canadian Patrimoine Heritage canadienne Sport Canada — CIS Football Training Manual March/2005 Preparing to Win Table of Contents Forward ......................................................................................................................5 Contributors .................................................................................................................6 Welcome to CIS Football ...............................................................................................8 Doping-Free Sport: Train Clean – Stay Clean .................................................................9 Manual at a Glance ...................................................................................................15 Building Blocks for Football Success ...........................................................................16 The Three Year High School Training Plan .................................................................17 Training Emphasis in a Three Year Plan ......................................................................18 Example Year 1: Basic Development ...........................................................................19 Example Year 2: Size and Srength ...............................................................................20 Example Bonus Strength and Speed Focus ..................................................................21 Yearly Training Plan ...................................................................................................24 Chapter 1: If You’re Staying the Same … You’re Falling Behind 1.1 Goal Setting ..............................................................................................28 1.2 Testing ..................................................................................................... 31 Chapter 2: Bigger, Stronger, Faster, Better 2.1 The Basis for Training in Football ...............................................................46 2.2 Preparatory Training for Football ...............................................................52 2.3 Training Objectives for Football Conditioning .............................................57 2.4 Principles of Strength Training and Conditioning ........................................58 Chapter 3: Training Program Components — Reaching Your Full Potential Drug Free! 3.1 Strength Training .......................................................................................65 3.2 Speed Training ..........................................................................................82 3.3 Plyometric Training ...................................................................................91 3.4 Agility Training ..........................................................................................95 3.5 Flexibility Training ................................................................................... 105 3.6 Core and ‘Dynamic Stability’ Training ...................................................... 108 3.7 Other Essential Training .......................................................................... 11 2 Chapter 4: The Program — Step by Step 4.1 Week by Week Plan ................................................................................. 11 8 4.2 Day by Day Plan .....................................................................................127 4.3 In Season Training ...................................................................................175 March/2005 CIS Football Training Manual — Preparing to Win Chapter 5: Nutrition for Optimium Performance 5.1 The Nutrition Advantage..........................................................................182 5.2 Quick and Easy Tips ................................................................................183 5.3 Make Nutrition Work for You ...................................................................185 5.4 Are You Eating Enough? ..........................................................................187 5.5 Design Meal Plan for You .......................................................................189 5.6 Sports Nutrition Explained....................................................................... 191 5.7 Nutritional Ergogenic Aids .......................................................................197 5.8 Recipes ...................................................................................................200 Chapter 6: The Winning Edge 6.1 Introduction to Mental Skills ....................................................................204 6.2 Relaxation and Centering .........................................................................205 6.3 Visualization ...........................................................................................208 6.4 Self-Talk and Self-Motivation ...................................................................209 6.5 Examples of When and How to Use Mental Skills ..................................... 210 Chapter 7: Game Day Preparations 7.1 The Final Touches ................................................................................... 214 Appendix A: List of Exercises .................................................................................. 218 Appendix B: Exercise Techniques Check List .......................................................... 219 — CIS Football Training Manual March/2005 Message from the President of the Canadian Universities Coaches Association Training for the game of football is a complex adventure. With so many different innovations in the way physical preparation is conducted, it is no wonder that the young players of today are often overwhelmed and confused about proper training methods. Conditioning is not a short term process made easy by short cuts. It is in fact a continuous effort which demands year-round commitment. The purpose of the CIS Football Training Manual is to help establish a basic understanding, and skill set that will help the high school age football player develop each required component of fitness in a safe, and drug free way. This manual which is endorsed by the Canadian Universities Football Coaches Association (CUFCA) reflects not only the necessity for constant development, but also the need for the “complete” athlete. If used correctly, this program will highlight ways to develop one’s size, speed, strength, power and agility. It is another resource the coaches of CIS Football can advocate in hope of improving our game. All football coaches in the CIS hope that this manual will help you prepare for the next stage in your football career and we wish you all the success in that great adventure. Pat Sheahan President Canadian Universities Football Coaches Association Preparing to Win Contributors Editor Jonathon Fowles is an assistant professor in exercise physiology at Acadia University. Jonathon received his Masters degree from McMaster University and PhD from the University of Waterloo, serving as the Varsity Strength Training and Conditioning coordinator and strength coach for the football programs at both universities during those years. He is currently Strength Training and Conditioning Coach for Acadia Axemen Football, as well as all other varsity teams at Acadia. Jonathon is the Strength and Conditioning consultant for the National Sport Centre-Atlantic and consults with many national teams as well as professional hockey and football players. Associate Editor Bob Laycoe became Head Coach at University of Toronto in 1988 after 19 seasons at U of Saskatchewan and U of British Columbia. Bob holds a Bachelor of Science from Linfield College and a Masters of Physical Education from U of British Columbia. He has spoken at numerous clinics, published many articles, and is a member of the Coaches Working Committee of Football Canada. In 1992 Coach Laycoe was named OUAA Football Coach of the Year. The Varsity Blues won the Vanier Cup, Canada’s National University Football Championship, in 1993. Contributors Linda Barton is a nutritionist who coaches you to reach, and even surpass, your lifestyle goals. She holds a Bachelor of Applied Science (1991) and a Masters in Applied Human Nutrition (1993) from U of Guelph, and is a Registered Dietitian. Linda provides nutrition consulting to U of Waterloo and area universities. She has lectured extensively on ‘Fueling for Performance’ to Canadian Fitness, Sport and Health groups and published numerous articles. Linda offers training