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a lying position is not very sport specific. As a result, especially as we get closer to the in-season phase, I try to emphasize standing core exercises as much as possible. Exercises like band twists, medicine ball throws, and bus drivers are my preference. As for lower body lateral movement training, I try to make sure my athletes are performing at least one lateral lower body movement such as lateral squats or side lunges each cycle. I emphasize training movements, and since they will move laterally on the football field, they should be training laterally in the weight room too. I see so many drills that are closed in nature, meaning the athlete has a predetermined knowledge of what the movement pattern will involve (e.g., running from cone “A” to cone “B” and then to “C”). During a game, football players do not have a predetermined knowledge of what movements will be required during any given play, at least not every aspect of the play. For example, a running back may know they are going to run a sweep to the right, and they know ahead of time what the initial steps will be. However, as the play continues, the running back has to react to the defense and how well the offense blocks for him as the play unfolds. As a result, he has to be able to react to visual cues and adjust his movement patterns based on those cues. This will change play to play throughout the game, and each new play will require the player to adjust his movement pattern based on those visual cues. Because of this, I try to emphasize open drills when focusing on lateral speed and agility training. I want my training to be as specific as possible to the demands of the game, and since football is an open sport, I emphasize open drills as a part of my training program. The last thing I want to mention is that each year my program evolves; I do not want it to stay stagnant. My program is not perfect and it never will be, but I do want to make sure I continue to work to improve the plan every year. My athletes work very hard so they deserve the best program possible and it is my responsibility to provide that to them.
ABOUT THE AUTHOR Allen Hedrick is the Head Strength and Conditioning Coach at Colorado State University-Pueblo, in Pueblo, CO. Previously, Hedrick has been the Head Strength and Conditioning Coach at the United States Air Force Academy, the National Strength and Conditioning Association (NSCA), and the United States Olympic Training Center. Prior to that, he worked as a graduate assistant while pursuing his Master’s degree at Fresno State University. Hedrick was named the NSCA’s Collegiate Strength and Conditioning Coach of the Year in 2003. Frequently published in various journals related to strength and conditioning, Hedrick has authored books on football and dumbbell training, written chapters in three textbooks related to strength and conditioning, and has spoken at numerous conferences and clinics both nationally and internationally.
