In the summer, you need to get your strength and conditioning into varsity shape. Durkin's approach is to pack a lot of gym work into a small amount of time to build muscle (so you can handle getting hit and deliver more powerful blows of your own) and improve your ability to meet the cardiovascular demands of running and blocking. It's everything you need to catch your coach's attention and dominate double sessions.
- Start each workout with a 20-minute dynamic warm-up and finish with a 10-minute cooldown.
- Perform every rep with max intensity and perfect form—no exceptions. Quality is always better than quantity.
- For a conditioning boost, add a finisher to the workouts, such as Prowler Pushes (4x30 yards), a Burpee Challenge (max Burpees in 60 seconds) or a Shuttle Run (3-4x60 yards).
- Incorporate Sprints and a multi-directional speed workout once or twice per week.
Optional Speed Workout
Boost your top-end speed, acceleration and quickness with this speed workout.
- Speed Ladder: Two Feet In – 2x2
- Speed Ladder: Lateral Shuffle – 2x2
- Power Skips – 2-4x10 yards
- Zigzag Run – 1-2x4-6 cones
- Zigzag Shuffle – 1-2x4-6 cones
- Box Drill Forward Facing – 2-3x1 each direction
- Box Drill Figure 8 – 2-3x1 each direction
- Falling Starts – 2-4x10 yards
- Sprints – 2-4x25 yards
Med Ball Push-Ups
Benefits: Increases chest strength and improves shoulder stability.
How to: Place your hands on a med ball and assume a push-up position. Keeping your back flat, bend your elbows to lower your chest to the med ball. Drive your body up to complete a rep.
Box Scissor Jumps
Benefits: Builds lower-body power, foot speed and coordination.
How to: Place your right foot on a knee-high plyo box. Drive through your right leg to propel your body into the air. Switch foot position mid-air, landing with your left foot on the box. Continue in an alternating fashion.
Benefits: Improves ab strength by teaching them to prevent extension of the spine.
How to: Kneel behind a physioball and place your forearms on the ball. Keeping your back flat and your arms straight, roll the ball forward as far as your core strength allows. Pull the ball back toward your body to return to the starting position.