Blue Flame News · Blue Flame Football Suggested Workout 5/11-5/15


Blue Flame Football Suggested Workout 5/11-5/15-We were supposed to be in the middle of Spring Ball but now it looks like we’ll get rolling in June or early July…..we cannot control the hand we are dealt but we can play it–and play it well ….be ready when we get back!!!

Monday 5-11
Run 1/2 Mile
Static Stretch
140 Pushups
140 Chinups (Flex Downs if you do not have a bar)
140 Air Squats
140 Toe Touches
140 Situps
140 Supermans
Run 1/2 Mile #2
Static Stretch #2

Tuesday 5-12
If you can find a hill do the sprints on a hill–if not find flat space.
Run 1/4 mile
Static Stretch
5*10 yards
5*20 yards
5*30 yards
5*40 yards
5*50 yards
5*60 yards
5* Pro Agility….5-10-5
5* Front and Back Agility 5-10-5
Static Stretch #2

Wednesday 5-13
Run 1/2 Mile
Static Stretch
140 Pushups
140 Chinups (Flex Downs if you do not have a bar)
140 Air Squats
140 Toe Touches
140 Situps
140 Supermans
Run 1/2 Mile #2
Static Stretch #2

Thursday 5-14
Static Stretch 5 min//Warm up 5 min
Run 1 mile for time
ACTIVE REST 10 minutes
Run 1/2 mile for time

Friday 5-15
Run 1/2 Mile
Static Stretch
20 yards each exercise Down and Back =1
Single Leg Jumps for Distance Rt
Single Leg Jumps for Distance Lt
Single Leg Jumps for Height Rt
Single Leg Jumps for Height Lt
Clapping Pushups *10
Bear Crawl
Bear Crawl
Broad Jump
Double Leg Jump for Height
Lunge
Lunge
Duck Walk
Clapping Pushups *10
Bear Crawl
Bear Crawl
Lunge
Duckwalk
Clapping Pushups *10
Static Stretch

IRON SHARPENS IRON

Chad Smith

Athletic Director/Head Football Coach

Pickens High School (SC)

(864) 397-3702-Office

(864) 508-6433-Cell

“As Iron Sharpens Iron, So One Man Sharpens Another”