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Welcome all 2009 Junior Clippers
PYF Off-Season Workout
Start out light and work your way up, I do not expect you to do all of this.
We will do most of this during our regular practices during the year.
You have all summer to increase your workout, start slow and increase the workout as you go.
For any stretches do not bounce, do a slow controlled stretch.
Find a friend and throw the football around – run these patterns and use this terminology:
See Pass Route page.
Catching the Football – “catch with your nose”.
See Catching the Football page.
QB - 3 step drop / 5 step drop
See QB page
Lineman - 3 point stance / describe hand blocking.
See blocking video
Any Kickers / Punters – practice a 3 step kick off of the kicking tee and a 1 step punt.
For Punters - whichever foot you kick with have that foot forward, receive the ball and step on the other foot moving forward and kick the ball with the foot that was original forward.
Look for leg drive – and finish the punt with the back foot coming off the ground.
Kickoffs using a tee– take a 3 step approach to the ball try to kick deep and high, then practice an onside kick- have it go about 10 yds total and try to have it bounce as it gets to the 10yd mark.
1. Stretch : (15 minutes minimum)
Hamstrings : (Right over Left, Left over Right) 2 times both legs, 10 count
Trunk/Waist : 6 circles (3 to the right, 3 to left)
Quadriceps : Standing straight, place one hand against wall, person, tree…. Lift one
foot back and garb with your hand. Gently pull foot back into your butt. Make sure
when you’re pulling your foot back that your knee is pointing straight down and not on an
outward angle
Shoulder/Arm rolls : Start with small circles then gradually make bigger. Go forward
then backwards.
Groin : Feet spread a little more than shoulder width, angled out at 45 degrees, lean into
one leg, do 2 times each side, 15 count
Neck rolls : 6 circles (3 to the right, 3 to left)
Calves : Stand (1) yard away from wall, extend arms and place hands against wall, then
lean into wall, keeping feet flat, 2 times, 15 count
2. Agilities:
High Knees : ½ Speed pumping legs and arms 10yds down and back.
Keri Oki : 10yds down and back. Facing one direction, crossover outside foot to front of
inside foot, side step with inside foot, then crossover with outside foot to rear of inside
foot and repeat action
Shuffle : Starting from good football stance, shuffle sideways. Remember do not cross
Feet – Stay low
3. Legs :
Squat Jumps : 3 sets of 15
Thrust Ups : 3 sets of 15
Burn Outs : 3 sets of 20
4. Crunches :
3 sets of 20 (take 1 minute break between sets)
5. Push-ups :
3 sets of 20 (take 1 minute break between sets)
6. Run
Sprints : Start with (20) yard sprints, (10) times, gradually increase to (30) yards.
Jog : A constant light jog for at least 15 minutes
Any questions or concerns email or call Coach Mike MacDonald (
cell: 235-8679)
Catching the Football
When I think about catching the football, four things come to mind.
No. 1) See the ball hit your hands. “Catch the Ball with your Nose” – Always look the ball into your hands.
No. 2) Forming the diamond shape with your nose, eyes, and chin on the football.
No. 3) Catch the first 8 to 10 inches of the ball, controlling the tip and look the ball all the way into the tuck.
No. 4) Do not let the ball hit your body or pads if possible, there are a few times that a “basket catch” is necessary.
When catching the football, you have to care about it. If you don't care about it, you won't get the job done. Receivers like to take the ball for granted sometimes, but you have to make sure you secure the catch.
When the ball is thrown, focus on the tip of the ball making sure that I am not fighting against the ball with your hands. A lot of young players like to use their palms and chest to catch the ball, but you should catch the ball in your fingertips controlling the tip of the ball with the diamond shape of your hands. If the ball is thrown from your mid-thigh up, you want to catch the football like that, however, when it is thrown from your mid-thigh down, your pinky fingers should go together. If the ball hits your palms, chest or crosses the plain of your eyes, 90 percent of the time you will drop the football.
Second, control the tip and the first 8 to 10 inches of the ball and your percentage of catches will increase. If you don't control the tip, you will catch the mid or the fat part of the football. This tends to happen a lot and also causes more drops.
Last, the most critical thing in catching the football is securing the catch, looking it all the way into the tuck. If you do not look the ball all the way into the tuck, 98 percent of the balls thrown to you will end up as drop.
Catching the football can be very difficult if you allow it to be, but when you care about it, work at it and take pride in being a great receiver in catching the ball; everything else will take care of itself.
Remember, see the ball hit your hands forming the diamond shape with your nose, eyes, and chin on the football, catch the first 8 to 10 inches of the ball controlling the tip and look the ball all the way into the tuck. Never say you can't, always know you can.
Pass Patterns
Square Out – 5 yard pattern – go out straight 5 yds and make a fake and turn your head back to the QB to look for the ball while going straight across the field towards the sideline( out away from your offensive center).
Square In - 5 yard pattern – go out straight 5 yds and make a fake and turn your head back to the QB to look for the ball while going in towards the your offensive center - across the field towards the sideline.
Swing – This is used from the Running Back position – once the ball is snapped (give up some ground and flare out away from the QB, but do not cross the line of scrimmage).
Flag – go out 5 yds and break diagonally towards the corner of the endzone (away from your offensive center)
Post - go out 5 yds and break diagonally towards the corner of the endzone (towards your offensive center)
Go – this is a straight down the field pattern, after about 10 yds look back towards the QB to locate the ball.
Wheel – 5 yard pattern – go out and turn back towards the QB inside (towards your offensive center)
QuarterBack
3 Step Drop
3-step drops are normally high percentage pass plays. Routes are much quicker and much shorter than 5-step routes. It's critical for the QB to deliver the football at the proper moment because receivers are only open for a short time during the quickly developing patterns.
3-Step Drop:
- Big step with lead foot, staying on a straight line.
- Crossover step, as far as possible.
- Big step, balancing weight as you land.
On the final step, quarterbacks shoulder be balanced (with a slight lean towards their target) and ready to deliver the football. Never take a shuffle step forward at the conclusion of the drop because it is crucial to get as far back from the line of scrimmage as possible. 3-step drops should ideally be 5 yards deep to prevent any collision with offensive lineman and provide room to step and throw. Quarterbacks should count in their heads as you take your drop - think 1-2-3-balance and throw. Think quick and make sure you get your depth.
5 Step Drop
The 5-step passing game consists of much longer developing pass plays and deeper routes than the quick, 3-step game. The routes that accompany a 5-step drop are Posts, Flags, Gos.
For the 5-step drop, the quarterback will be adding an additional two-steps (one cross over and one big step) from the 3-step. On the final big step, the QB must plant with the back foot and shuffle forward slightly with a gather step to gain momentum and get a hair closer to the line of scrimmage. The QB needs to be at least 7-yards deep, no longer, no shorter. On most 5-step drops, there will be a wait because the receiver needs a little more time to get into the route. While waiting, the QB must keep the feet moving (as if "crushing pebbles"). This keeps the QB from becoming flat-footed which kills momentum and technique. It also gives the QB the ability to deliver a quality throw to both sides of the field because his feet will be in the proper ready position to step wherever needed (right or left). Avoid getting too close to the line of scrimmage. The lineman will be creating a pocket, which the QB should be delivering from.
Points to focus on:
- Proper depth of the 5-step drop (7-yards).
- Drop on a STRAIGHT line, do not drift to the right or left (end up in the arms of a DE).
- Stare down field or away from your receivers at all times. QBs should be able to recognize defensive back movements and coverages and use peripheral vision to see receivers.
- Big step - crossover - big step - crossover - big step - plant on final step and shuffle forwards.
- Shuffle forwards but still try to keep as much depth as possible.
- Keep the feet moving - "crushing pebbles".
- Deliver the football.
For both of these throws:
1. Step your front foot towards the receiver and picture a red light shining out from the outside of your knee.
It should shine on the receiver, do not have your toes of your front foot pointing at the receiver.
2. Then follow thru and touch the knee of your front leg with your throwing hand.
Remember to Push off your back foot. A lot of power in throwing comes from your back foot. I always tell quarterbacks they should finish with their weight on their front foot. Make sure you also step your front foot toward your target (remember to have the front side of your knee points at the target).. Never have your front foot completely closed when stepping at your target. There should be no hop or big step forward, but a nice smooth throwing motion.
Offensive Line
3 Point Stance
Objective - Improve Stance.
Action - The three-point stance is the most commonly used football stance for offensive line blocking. The feet should be shoulder-width apart with the toes pointing forward. Usually right-handed players will have the right foot staggered back, toes even with the left instep (lefties reversed).
The next aspect of this football technique is to teach your offensive line players to bend at the knees, dropping the right hand as they squat. The hand should be about a foot and a half ahead of the inside edge of the toes with the outside of the hand just inside the line of the right foot.
Balance part of the body weight on the second knuckles of the fingers or open the hand and place the weight on the finger pads. Also keep the weight balanced between the legs and feet. The head should be up, eyes looking forward (see your target), hips a bit higher than the shoulders and the back horizontal with the field.
Hand blocking technique
This might be a blocking scheme to use when you need your offensive linemen to maintain contact with the defenders longer. The difference here is that when the blocker explodes out of the stance, they'll slam their hands up under the shoulder pads the fingers should point outward, wrists close together as the palms make contact with the defender's chest.
Emphasize keeping the elbows pointed downward and inside the shoulders. The blocker must stay lower than the defender, gain the proper leverage on contact, then explode the legs up so the defender is thrown upward and back. Remember, the idea behind the drive block is to get the defender moved off the line and, if possible, knocked to the ground. Teach your players to gain power for the block from their legs.
1) Step with playside foot – the foot closest to the hole we are running.
2) Use a 6 inch power step
3) Aim nose for playside armpit of defender
4) Hands to armpits, palms open
5) Squeeze hands into fists to find edge of gear
6) Squeeze both fists towards each other
7) Lift up on gear
2) SQUAT JUMPS
Step 1 - For balance, hold a basketball or volleyball at chest level. You can hold the ball with your hands at each side of the ball or hug the ball.
Step 2 - Squat down into a sitting position while holding the ball. Make sure that you are looking straight ahead, with your back straight and that you are elevated on the balls of your feet (half tiptoed). And most importantly, make sure that your thighs are parallel to the ground.
Step 3 - Hop or bounce in the seated position between 3-5 inches per hop. Keep your thighs parallel. When you land, that completes 1 repetition.
Step 4 - After you complete each repetition (each landing), you land back in the original, seated position. Jump up again for the next repetition.
Step 5 - At the completion (the last rep) of the required set, blast off as high as you possibly can. For example, if you are required to do 1 set of 15 repetitions, you will do 14 Squat Jumps (3-5 inches per jump) and on the 15th Squat Jump, you will blast off as high as you possibly can.
Thrust ups
Step1: Begin with your legs straight.
Step2: Thrust (or bounce) yourself up as high as you possibly can.
Step3: The split second when you hit the ground, thrust back up as high as you can trying not to bend your legs. It is helpful to use your arms to throw yourself back up into the air.
Burnouts
Step1: Elevated as high as you possible can on your tiptoes to assure that you work the high end of your claves.
Step2: As quickly as you possibly can, jump repeatedly no more than 1/2 to1 inch off of the ground making sure to keep yourself elevated as high on your tiptoes as possible ensuring that you are working the upper calf muscles.
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