Thursday, December 5, 2013

Pigskin Prep- The Definitive Youth Football Training Program


The ultimate guide
to injury prevention, speed development, and strength training for the “14 and under” youth football athlete


Sweat. Smiles.
Cheers. Tears.
Dirty faces. Dirtier uniforms.
Red cheeks. Black and blue bruises.
The thrill of victory. The agony of defeat.
These are all part of what make youth sports such a tremendously unique life experience. 

Within the first 37 words of his book, you get that Coach Ryan Burgess is a coach that "gets it" As a high school football coach, and someone who has spent years around coaches of all levels, you know there are the ones that "get it" and the ones that don't. 

Coach Burgess and his partner in writing the book, Coach King, have a wealth of knowledge when it comes to training, and they have put together a CONCISE, INTERACTIVE, WELL THOUGHT OUT, COMPREHENSIVE training manual. 

For the authors/book's website, click here

A little bit about the authors:

Coach Ryan Burgess is the Director of Football Development at Fitness
Quest 10 in San Diego, California. A highly respected physical preparation
coach, Ryan has been a key figure in the growth of FQ10 since beginning
as an intern in 2006. Recently named one of the “Top 10 Training Facilities”
in the country by Men’s Health, Fitness Quest 10 continues to deliver
on its first class reputation. Under the leadership of gym owner Todd Durkin
and Coach Burgess, Fitness Quest 10 now has athletes represented on more
than half of the teams in the NFL, over 30 different college and junior college
programs, and countless high school and Pop Warner teams throughout San Diego County. Coach Burgess’ true passion is in developing athletes over the long haul, having taken multiple athletes from High School to the college level and beyond. Prior to his arrival in San Diego, Ryan studied at Colorado Sate University, earning a Bachelors of Science Degree with a concentration in Health Promotion, a specialized program that blends traditional classroom courses with internships and hands-on programs. In addition to earning his degree, Coach Burgess was an offensive lineman on the CSU football team under the leadership of legendary coach Sonny Lubick. When not coaching others, Coach Burgess continues to push the envelope in his own quest for high performance, competing in both Strongman and Powerlifting competitions since the fall of 2010. 

Coach Jeff King has been in the fitness profession for over 10 years. With a
bachelor’s degree in Exercise Science from the University of California-
Davis, and a graduate degree in Exercise Physiology from San Diego
State University, Coach King has a very strong scholastic background which
has allowed him to publish his research on “Plyometric Training for the High
School Population” in the National Strength & Conditioning Association’s
Journal of Strength and Conditioning; findings from his work are often
requested by researchers from around the world. In addition to his scholastic
accomplishments, Jeff has accumulated thousands of hours of practical experience training pre and post adolescent children as well as designing comprehensive programs for sporting coaches in multiple disciplines. For the past three years Coach King has utilized his personal and professional experiences in directing the Summer Camps at Fitness Quest 10, overseeing the training for youth athletes in multiple sports ranging in age from 8 to 18. Jeff’s passion is not just improving the athletic ability of young athletes but in sharing valuable lessons that will aid their life development outside the athletic arena. Above all Coach King believes in a systematic approach in training youth athletes resulting in long term success and is committed to helping every child he has the opportunity to lead. 

I have known Coach Burgess for a long time, and long respected what he has personally accomplished as well as the various endeavors he has put forth, most notably as well as his year long "Humanity WOD" endeavor, where he gives tips not only on physical achievement and success, but success as a human being (something all us coaches hope to inspire in our players). 

I have also used some of his training videos for my own blog, as well as workout programs for the offseason, as well as clinics and camps. I highlighted his work on my post about Combine Prep


This is the first time I have seen an endeavor put forth such as this and here are a few reasons why....

1) You are getting a YOUTH FOOTBALL based training program from start to finish
2) The program includes both written and video demonstrations of the exercises to be completed
3) It includes simple, easy to follow training tips, nutrition information, program and training philosophy
4) It is all put into format by esteemed trainers who train NFL PLAYERS on a regular basis but felt the need to transition this to the youth football enthusiast. 


To me, when I see youth football, I still see the old adages of toughening kids up, of running gassers or bear crawls until kids are ready to cry. Maybe this is from misinformation, or maybe it is from a lack of knowledge, or who knows, maybe there are even some sadistic youth coaches out there...but this is the opposite...This is a full program, from start to finish, to make your youth players the best on the field, to "toughen them up" while accomplishing something. This program is not a cakewalk, but it serves a purpose. And I cannot stress this enough.....

IT IS ALREADY COMPLETELY have to do no work but make it happen. 

This sample does not even begin to show the vastness of this work, there are 3 categories of kids, 9 and under, 10-13, and 13+, all with their own training schedule and exercises. 

Day 2
Dynamic Warm-Up
Cooperative-Based Game
Rock & Roll Stretch Windshield Wipers
Sit to Stand
Torso Twists
Arm Circles Hangdowns Balance Reach Line Drills
1 1 1 1 1 1 1 1 1
3 each side
5 each side 10 big 10 little 15 seconds

5 each side 15 seconds
4 min
Integrated Flexibility and
Movement Prep
Dirty Dogs
Hip Circles
Mountain Climbers Inchworms
Forward/Reverse Bear Crawls Orangutang’s
3D Skips
3D High Knees
Lateral Shuffles
1 1 1 1 1 1 1 1 1
5 each side
5 each side
20 seconds
10 yards
10 yards
10 yards
10 yard round trip 10 yard round trip 10 yards each side
10 min
Speed, Agility, and Quickness
Deceleration: Linear Deceleration: Reverse Deceleration: Lateral Cone Drills
4 4 4 1
5 yards 5 yards 5 yards 2 drills
2 min 2 min 2 min 4 min
Jump Training
Single Leg Broad Jump and Stick
1 1
2 2
5 jumps per leg 5 jumps per leg
2 triple jumps 2 triple jumps
1 min 1 min
2 min 2 min
Single Leg Lateral Jump and Stick
Triple Broad Jump
Triple Lateral Jump
Strength Training Circuit (2 times through)
Squat with Toss and Sprint Deadlift
McGill Sit-Ups
Stationary Lateral Lunges Loaded Carries
2 2 2 2 2
Variable; based on time
2 min 2 min 2 min 2 min 2 min
Energy System Development
Position Based Sprints
10 min
Cool Down and Stretch
Core 4 Stretches
5 min

I have said it a few times and it bears repeating, this is completely comprehensive. There is no work to be done other than put it in action and watch your kids do this work.  

I know I will work closely to the nearest youth football program to put this into effect, and even try to carry it on in our offseason workouts with the high school team. 

Thursday, August 29, 2013

Finally....Defense!! Some defensive ideas and Al Golden "Utilizing Safeties to Stop the Run"

After 21 posts, I finally get to do one on defense and its a great way to start with some notes from Al Golden's Nike AC Clinic on "Utilizing the Safeties to Stop the Run".  

First to start off with some a quick defensive thoughts:

1 Mistake on Offense= 2nd Down
2 Mistakes on Offense= 3rd Down
3 Mistakes on Offense= Punt
1 Mistake on Defense= 6pts!!!

This is the stress of a defensive coordinator. 


The following are the "Snake" Blitzes

Snake=Strong Safety Blitz
Sloop=Flat Defender

Other notes:

  • Seam always plays #2 inside out
  • Corners must always be ready to crack replace
  • If your $ is getting cracked on the way in they check "Cobra" and have the corner run the blitz, play cloud force, and roll $ down to hard corner. 

Against 10,12, and 22 personnel he is going to use "2 sloop" a form of cover 2 as the coverage behind the pressure. 

Against 21 personnel he uses "Cover 9"  basically a Fire Zone concept coverage

There is also the option of bringing the Free Safety from the weakside. Behind it, he plays a combo coverage with "Cover 2" to the pressure side and a man concept to the strong side of the formation. A free safety blitz is called Flash. So this play is Over Flash Combo in the style of Front/Blitz/Coverage.  

Note for the Free:  The Free in pressure always follows the stick player and plays off his butt. 

I love this last pressure, especially against a team that likes to run weak out of this formation. I'm not always crazy about end/"elmo" force, but here it seems as if it would work fine. 

Friday, August 16, 2013

David Shaw- Stanford- Nike AC Clinic

David Shaw- Stanford

4 Questions for Programs?
1) What are our base concepts?
  • For them it is pulling guards, TE and FB power running.
  • He believes these concepts should be limited so that technique can be emphasized
  • "Muscles are dumb"
2) How many formations, shifts, motions? 
  • Maximize this area in order to disguise the overall simplicity of the offense
3) What base defenses will we face? 
  • For them, this meant a lot of QB boot passing to take advantage of the defenses they faced
4) How do they use their safeties?
  • Are they used primarily as run defenders or pass defenders?
  • Does their technique and scheme allow you to open up your passing game?
Examples of Answers:

Lead O Play

Watch the play of the safeties....are they deep? or are they creeping down on the run play as it gets pounded inside. Once they begin creeping it sets this up.....

Play action Passing

Watch the play of the Backside Defensive End, is he crashing down on the LEAD O play? If so, it opens up....

Boot Pass

If the safeties are sitting back and the BSDE is not crashing, then keep running the power run game.  


Creating Conflicts for the Defense
Unbalanced Offense

Unbalanced Rule=2 foot splits


Weak G Power






Every padded practice begins with Oklahoma Drill
-Football is a game about blocking and tackling and this has both.

Limit each segment of practice to only 10-12 plays. (5 reps for 1's, 4 reps for 2's, back to 1's)

Fullbacks are lesser athletic LBs


Lastly, maybe my favorite clinic quote of all time:

When speaking about the cutback lane on inside zone, "We teach our backs that sometimes, a giant cutback lane will open on the backside A gap, if they see it they should take it, but they shouldnt be looking for it all of the time. It is like a $20 dollar bill.  If you are walking down the block, and you see a $20 you should take it, but if you spend your whole life walking around looking at the ground as you go hoping to see a $20 bill, youll most likely get his by a fucking bus!!!"

That's classic, and very true. 

Coach Brohm QB Fundys Clinic Notes- Nike Louisville

Coach Jeff Brohm- Offensive Coordinator- Western Kentucky 

QB Fundamentals

Most Important Qualities in a QB
• Decision Making Ability
• Accuracy Throwing
• Leadership
• Toughness

4 Questions to ask your QB
1) Are you the first one on the field?
2) Are you the last one off the field?
3) Do you know everyone’s assignment?
4) Are you willing to face criticism?

Drills for QBs
1) Center-QB Exchange- Coach calls out play, QB center go through cadence and first step
2) Warm up progression
• Bull Pen- Comfort Toss (overexaggerate follow through)
• Feet apart hip throw
• Face Right and throw
• Face Left and throw
• Right knee/Both knees/Left Knee
• High Release (simulate a dump or screen)
• Fade and Throw (fading away)
• Step through early
• One foot stagger, throw with hips
• Long toss
• Hard Toss

Tuesday, April 23, 2013

Weekly Motivation

It has been awhile, so now its time to get back into it, and keep pushing forward. Hope you all have a great week.


Thursday, March 14, 2013

Combine Prep- 40, L Drill, and Shuttle Run

As I had mentioned in my earlier post, "40 Starts", I work in the offseason with a combine trainging program. W.A.R. Football strives to help athletes get better in the offseason at a low cost. We do plenty of plyometric training, as well as the technique and fundamentals for the basics of the combine.  We work on the 40, L Drill, Shuttle, Broad Jump, Vertical Jump. 

We strive to take time off of players scores, and one of the best way to do that is to increase technique. Below is some of the concepts that we use, with some good youtube video to show what it looks like:

SHUTTLE:  We teach the start of the shuttle should be similar to a baseball player stealing a base. In the beginning of the video below, you will see the techniques taught to baseball players, especially the steps.

Here is some video of the best base stealer ever doing the same (I have been a Rickey Fan since age 5 so this is somewhat selfserving.

40 YARD DASH:  In a previous post, I shared a piece written by our Special Teams Coordinator/Track Coach on starts for the 40.  Here I have included some video, posted by a good friend of mine, Ryan Burgess (Football Strength Coach for FQ10), on how to use a fall drill to get the fastest possible start. Also here is a video on acceleration.

L Drill:  Lastly, we want to take what we saw in the previous post (fall drill) and use that for our starts in the L Drill. One problem many of our athletes have is the rounding of the first and last cone, the actual L Turn of the drill.  Here I like to use the toe point often used by Defensive Ends to change their direction from vertical to horizontal.

Its in this video, with some other great Pass Rush points (2 for 1 video!)

From X and O Labs

And this is a great way to practice it

Now combine the L Drill with the Hoop Drill!!


Wednesday, March 13, 2013

Wednesday Wisdom

Made it halfway through the week, NOW KEEP GOING, Make the days count!!

The man that chases two rabbits catches neither- Simplify your focus and achieve more

The hardes thing to learn in life is which bridge to cross and which bridge to burn.

You will not be punished for your anger. You will be punished by your anger.

Have the attidtude of a student- Never be too big to ask questions, never know too much to learn something new.

Its easy to make a buck, its a lot tougher to make a difference

To one who has faith, no explanation is necessary. To one without faith, no explanation is possible #believe in yourself!

Leads to

If you think you are good, why not be better? If you think you are better, than be the best! Never settle

Patience, persistence, and perspiration make an unbeatable combination for success.

Confidence comes not from always being right; rather, from not fearing to be wrong

Do you want to be the part of the foundation or do you just want to be a replacement brick. Be part of YOURtory not HIStory

The 3 C's inn life: choices, chances, and changes. You must make a choice to take a chance, or your life will never change.

I am only enntitled to draw breath, everything else is a bonus

Two roads diverged in a wood, and I took the one less traveled; and that has made all the difference

The only limits in our life are those we impose on ourselves.

Will you look back on life and say, "I wish I had" or "Im glad I did"

Dont confuse your path with your destination. Just because its stormy now doenst mean you arent headed for sunshine.

There is nothing to gain in being superior to your fellow man. True nobility comes from being superior to your former self.

Life is short, LIVE! Love is rare, GRAB! Anger is bad, DUMP! Fear is awful, FACE! Memories are sweet, CHERISH!

Have a great rest of the week and weekend. Happy St Patricks Day. WIN THE DAY each day, and MAKE YOUR 1440 COUNT!

Monday, March 4, 2013

10 Ways You Wish You Used HUDL- AC Nike Clinic

10 Ways You Wish Used HUDL- AC Nike
1)   Create Custom Columns
How Coach Everett from VA uses this:
a)    Star Player (show player in certain formations, etc)
b)   P & 10 (1st Down of Series)
c)    Strength to Boundary
d)   Types of Motion
         **You can change these columns in the “manage breakdown
              data” section
2)   Film Drills with Mobile Capture
How Coach Mike Nobler from NE uses this:
a)    Review drill instantly after it happens
b)   Upload direct from mobile device through app
3)   Apple TV and Airserver
a)    Use Iphone as remote
4)   Use Voice Notes and Walkthroughs
a)    Add Voice Notes
Pause>Record>Record Voice
b)   Walkthroughs> Record same way, check box
5)   Using Presentations for Scouting Reports
a)    Goals
b)   Slides
c)    Report Screen Shots
6)   Teach Offense with HUDL Presentations
-         Use presentation to show offensive hand signals
7)   Back and Forth
a)    Use tabs on IE to go back and forth between
Your Practice Film/Opponent Scout Film
(Can also create single cutup of the two)
8)   Make the Most of Highlight Films
Awesome Highlights=Money for Team
a)    Activate Fundraising
b)   DVD Purchase= Percent to Team
c)    Pick a Top Play for HUDL Network
9)   Create a Pump Up Video Each Week
a)    Use HUDL’s Premium Highlight
b)   Add Music, Pictures, etc.
c)    Cut out unnecessary video
10 ) Use End of Season Analysis
a)    Use for Self Scout
b)   Off Season Planning
c)    Divide by conference, out of division, playoffs