Voorhees Football

Off Season Speed and  Agility Program

All Days

Pick Three from Group A and Three from Group B

Group A

Ladders (10 trips)

Box Jumps (10 Trips)

Dots (3 full sets)

Squat Jumps (20 Reps)

Lateral Ski Jumps (3 sets of 30 seconds)

Jump Rope (3 sets, one minute each)

Group B.

Bungee Run (15 reps)

Harness Sprint with Partner (20 yds) (10 reps)

Quick Starts (from a 3 pt stance, burst 5 yards as fast as you can) (20 Reps)

Parachute Runs (20 Yards- 10 reps)

Pickups (stride 20 yds, sprint 20 yds, then gear down for 20 yds.) (10 reps)