Post by Coach Campbell on Mar 20, 2013 17:10:06 GMT
Peyton Manning's QB Workout
Core
Bartholomew - Peyton works his core because he takes a lot of hits; a strong core helps him absorb them, and allows him to throw at the high velocity that he does. The most important things about training your core are using proper form and not rushing through the exercise. If you get going too fast, you won't strengthen those muscles, and you can cause injury.
Perform each core exercise immediately followed by a flexibility exercise. Continue supersetting for all exercises in each category.
Seated Overhead Med Ball Throws
* Sit with knees bent and heels just off floor
* Without changing position of upper body, receive ball from partner over head; throw back
* Repeat for specified reps
Sets/Reps: 1x15
Partner Med Ball Rotation Throws
* Assume athletic stance with partner five yards in front of you
* Receive ball from partner, rotate right, then throw ball back to partner with maximum force
* Perform next rep to left side
* Continue in alternating fashion for specified reps
Sets/Reps: 1x8 each side
Lateral Partner Med Ball Rotation Throws
* Assume athletic stance with partner to left of you
* Receive ball from partner, rotate right, then throw ball back to partner by pushing with right hand
* Repeat for specified reps. Perform set on opposite side
Sets/Reps: 1x8 each side
Med Ball Toe Touches
* Lie on back with legs straight up, pointing toward ceiling
* Hold med ball in front of chest and crunch up until ball touches toes
* Lower with control and repeat for specified reps
Sets/Reps: 1x15
Russian Twist
* Sit on ground with knees bent and heels just off floor
* Holding med ball at chest, rotate left until ball touches floor outside left hip
* Rotate right until ball touches floor outside right hip
* Repeat in controlled manner for specified reps
Sets/Reps: 1x10 each side
Flexibility
Have partner bring each stretch to a point of slight tension, then hold. Perform directional stretches on both sides.
Reps/Duration: 1x15 seconds
Bartholomew - We like to get a nice, quick stretch with Peyton as part of his warm-up. We are opening his hips and really stretching his hamstrings so that when he goes on to his agility work, he doesn't pull anything. Since this is prior to working out, we don't hold the stretches very long-about 15 seconds, instead of 30 to 45 like we would after a workout.
Agility
Reactive Tennis Ball Shuffle
* Assume athletic stance facing partner who's five yards away
* As partner rolls tennis ball left and right, continuously shuffle in each direction
* Lower hips and retrieve ball; throw it back to partner
Sets/Duration: 3x15 seconds
Technique: Keep hips low and don't allow feet to come together
Bartholomew - This improves agility and strengthens the hips and core, which help Peyton explode out of any situation and react to anything that might happen on the field.
Pass Drop with Overspeed
* Perform pass drop with partner providing resistance from behind with bungee
* Upon setting up, step up in pocket against resistance
* Shuffle from side to side like you're avoiding pass rush
* Simulate pass downfield
Reps: 4
Bartholomew - The overspeed allows Peyton to get back into his drop faster than he could normally. This helps him communicate speed and quickness to his muscles and mind. Peyton can get back faster than anyone, because he can plant on the back foot and get the throw out.
Pass Drop with Bungee Resistance
* Perform pass drop with partner providing resistance from front with bungee
* Upon setting up, step up into pocket, keeping eyes down field
* Shuffle from side to side like you are avoiding pass rush
* Tuck ball and sprint toward partner
Reps: 4
Bartholomew - Make sure you get full stride distance and push off with that front leg on each step. This improves speed and power in a five-step drop.
Mini Hurdle Shuffle
* Set up eight mini hurdles in a row, each a foot apart
* With back to row of hurdles, assume pocket stance with ball high, knees slightly bent and eyes downfield [over left shoulder for right-handed QBs]
* Without allowing feet to come together, shuffle backward with small steps in and out of hurdles
* At end of row, repeat forward
Advanced: Have partner stand downfield providing visual cues. Change direction as he points to his left or right
Sets/Reps: 4x5 changes of direction
Technique: Do not allow feet to come together and keep hips low
Bartholomew - This is great for Peyton, because in the pocket, he wants to keep his feet spread at all times, so he can throw the ball as soon as he sees the open receiver.
Speed Ladder
Straight Run: One Foot
One foot in each box
Straight Run: Two Feet
Two feet in each box
Hop Scotch
In hopping fashion, land both feet simultaneously in each box, then both feet simultaneously outside each box
For second rep, perform drill in every other box
Ickey Shuffle
Two feet in each box, one foot out in diagonal shuffle
Reps: 2x each drill
Technique: Get knees and toes up so that you land on the ball of your foot when it comes back down
Bartholomew: This works foot quickness. It's so important that Peyton can move with short steps laterally, forward and backward, because that translates directly to what he does in the pocket. The ladder is all about how fast you can hit it and get out. So he does a lot of reps really fast so he's really turning over the steps.
Strength
Superset the following exercises: Back Hypers with DB Bench, and Hamstring Curls with Tricep Pushdown.
Dumbbell Bench
* Lie with back on bench; hold dumbbells near front of shoulders
* Keeping elbows tight to ribs, drive dumbbells to ceiling until arms are straight
* Lower dumbbells to start position with control; repeat for specified reps
Sets/Reps: 4x6
Bartholomew - This is a great exercise for any QB because it strengthens their arms independently. Peyton is dominant with his right arm, since he is always throwing with it, but this ensures that he strengthens his left arm, too.
Back Hypers
* Assume position on Back Hyper machine with legs locked into place and body bent 90 degrees
* Raise upper body until chest is parallel to ground
* Lower with control; repeat for specified reps
Sets/Reps: 3x8-10
Bartholomew - This strengthens Peyton's back, glutes and core so he has enough strength to withstand any kind of blow or awkward movement.
Tricep Pushdown Dropset
* Perform 10 Tricep Pushdowns keeping elbows tight to ribs
* Decrease weight 10 to 15 pounds; immediately perform 10 more reps
* Decrease weight 10 to 15 pounds; immediately perform 10 more reps
Sets/Reps: 2x10+10+10
Bartholomew - This is great for strength and endurance in the triceps. Make sure to keep proper form throughout the dropsets.
Hamstring Curl with Single-Leg Negative
* Lie on Hamstring Curl machine with legs locked under pad
* Explosively contract hamstrings by curling both heels to butt
* With right leg only, lower weight with control until leg is straight
* Repeat for specified reps. Perform with left leg
Sets/Reps: 2x5 each leg
Bartholomew - This explosively works the hamstrings on the way up, then works strength as you slowly lower the weight with one leg. This helps Peyton fire his hamstrings explosively with speed, power and strength when he's running.
Core
Bartholomew - Peyton works his core because he takes a lot of hits; a strong core helps him absorb them, and allows him to throw at the high velocity that he does. The most important things about training your core are using proper form and not rushing through the exercise. If you get going too fast, you won't strengthen those muscles, and you can cause injury.
Perform each core exercise immediately followed by a flexibility exercise. Continue supersetting for all exercises in each category.
Seated Overhead Med Ball Throws
* Sit with knees bent and heels just off floor
* Without changing position of upper body, receive ball from partner over head; throw back
* Repeat for specified reps
Sets/Reps: 1x15
Partner Med Ball Rotation Throws
* Assume athletic stance with partner five yards in front of you
* Receive ball from partner, rotate right, then throw ball back to partner with maximum force
* Perform next rep to left side
* Continue in alternating fashion for specified reps
Sets/Reps: 1x8 each side
Lateral Partner Med Ball Rotation Throws
* Assume athletic stance with partner to left of you
* Receive ball from partner, rotate right, then throw ball back to partner by pushing with right hand
* Repeat for specified reps. Perform set on opposite side
Sets/Reps: 1x8 each side
Med Ball Toe Touches
* Lie on back with legs straight up, pointing toward ceiling
* Hold med ball in front of chest and crunch up until ball touches toes
* Lower with control and repeat for specified reps
Sets/Reps: 1x15
Russian Twist
* Sit on ground with knees bent and heels just off floor
* Holding med ball at chest, rotate left until ball touches floor outside left hip
* Rotate right until ball touches floor outside right hip
* Repeat in controlled manner for specified reps
Sets/Reps: 1x10 each side
Flexibility
Have partner bring each stretch to a point of slight tension, then hold. Perform directional stretches on both sides.
Reps/Duration: 1x15 seconds
Bartholomew - We like to get a nice, quick stretch with Peyton as part of his warm-up. We are opening his hips and really stretching his hamstrings so that when he goes on to his agility work, he doesn't pull anything. Since this is prior to working out, we don't hold the stretches very long-about 15 seconds, instead of 30 to 45 like we would after a workout.
Agility
Reactive Tennis Ball Shuffle
* Assume athletic stance facing partner who's five yards away
* As partner rolls tennis ball left and right, continuously shuffle in each direction
* Lower hips and retrieve ball; throw it back to partner
Sets/Duration: 3x15 seconds
Technique: Keep hips low and don't allow feet to come together
Bartholomew - This improves agility and strengthens the hips and core, which help Peyton explode out of any situation and react to anything that might happen on the field.
Pass Drop with Overspeed
* Perform pass drop with partner providing resistance from behind with bungee
* Upon setting up, step up in pocket against resistance
* Shuffle from side to side like you're avoiding pass rush
* Simulate pass downfield
Reps: 4
Bartholomew - The overspeed allows Peyton to get back into his drop faster than he could normally. This helps him communicate speed and quickness to his muscles and mind. Peyton can get back faster than anyone, because he can plant on the back foot and get the throw out.
Pass Drop with Bungee Resistance
* Perform pass drop with partner providing resistance from front with bungee
* Upon setting up, step up into pocket, keeping eyes down field
* Shuffle from side to side like you are avoiding pass rush
* Tuck ball and sprint toward partner
Reps: 4
Bartholomew - Make sure you get full stride distance and push off with that front leg on each step. This improves speed and power in a five-step drop.
Mini Hurdle Shuffle
* Set up eight mini hurdles in a row, each a foot apart
* With back to row of hurdles, assume pocket stance with ball high, knees slightly bent and eyes downfield [over left shoulder for right-handed QBs]
* Without allowing feet to come together, shuffle backward with small steps in and out of hurdles
* At end of row, repeat forward
Advanced: Have partner stand downfield providing visual cues. Change direction as he points to his left or right
Sets/Reps: 4x5 changes of direction
Technique: Do not allow feet to come together and keep hips low
Bartholomew - This is great for Peyton, because in the pocket, he wants to keep his feet spread at all times, so he can throw the ball as soon as he sees the open receiver.
Speed Ladder
Straight Run: One Foot
One foot in each box
Straight Run: Two Feet
Two feet in each box
Hop Scotch
In hopping fashion, land both feet simultaneously in each box, then both feet simultaneously outside each box
For second rep, perform drill in every other box
Ickey Shuffle
Two feet in each box, one foot out in diagonal shuffle
Reps: 2x each drill
Technique: Get knees and toes up so that you land on the ball of your foot when it comes back down
Bartholomew: This works foot quickness. It's so important that Peyton can move with short steps laterally, forward and backward, because that translates directly to what he does in the pocket. The ladder is all about how fast you can hit it and get out. So he does a lot of reps really fast so he's really turning over the steps.
Strength
Superset the following exercises: Back Hypers with DB Bench, and Hamstring Curls with Tricep Pushdown.
Dumbbell Bench
* Lie with back on bench; hold dumbbells near front of shoulders
* Keeping elbows tight to ribs, drive dumbbells to ceiling until arms are straight
* Lower dumbbells to start position with control; repeat for specified reps
Sets/Reps: 4x6
Bartholomew - This is a great exercise for any QB because it strengthens their arms independently. Peyton is dominant with his right arm, since he is always throwing with it, but this ensures that he strengthens his left arm, too.
Back Hypers
* Assume position on Back Hyper machine with legs locked into place and body bent 90 degrees
* Raise upper body until chest is parallel to ground
* Lower with control; repeat for specified reps
Sets/Reps: 3x8-10
Bartholomew - This strengthens Peyton's back, glutes and core so he has enough strength to withstand any kind of blow or awkward movement.
Tricep Pushdown Dropset
* Perform 10 Tricep Pushdowns keeping elbows tight to ribs
* Decrease weight 10 to 15 pounds; immediately perform 10 more reps
* Decrease weight 10 to 15 pounds; immediately perform 10 more reps
Sets/Reps: 2x10+10+10
Bartholomew - This is great for strength and endurance in the triceps. Make sure to keep proper form throughout the dropsets.
Hamstring Curl with Single-Leg Negative
* Lie on Hamstring Curl machine with legs locked under pad
* Explosively contract hamstrings by curling both heels to butt
* With right leg only, lower weight with control until leg is straight
* Repeat for specified reps. Perform with left leg
Sets/Reps: 2x5 each leg
Bartholomew - This explosively works the hamstrings on the way up, then works strength as you slowly lower the weight with one leg. This helps Peyton fire his hamstrings explosively with speed, power and strength when he's running.
