Advice on agility based workouts forhighschool football players?

I am a highschool football player right now and I'm trying to prepare myself for the upcoming season. I was wondering if anyone knew of a workout program dealing with agility and speed. If anyone could please help me out that would be great and thank you.

This is a good football routine


Monday=Pylos/Runs

Box jumps 10x3
Vertical cones 10x2
High jumps 10x2
Sprint 1/4 a mile 5 times have a minute break in between these has alot of pressure on your knee joints.

Tuesday=tris/bis also your chest

bench 5x3
barbell curls 7x3
tri pull downs 7x2
preacher curls 7x2
dips 7x2
concentration curls 7x2

Wednesday=Abs/wrist also hips, strong wrist will give you a good spin on the ball.

Wieghted crunches 10x2
inward wrist curls 15x2
decline crunchs 10x2 these hit hips a little
outward wrist curls 15x2
Twist crunchs 20x1

Thursday=Legs

Leg press 8x3
calf raises 10x2
ham string curls 15x2 use light wieght on these
shin curls 10x2
squats 7x2

Friday=Back quick easy day

Dead lift 8x3
hang overs 8x2
back rows 8x2

muscles need to be strong for fast running and leaping is your P chain = your calfs, hams, and back. Allowing you to transfer momentem up right fast.

Left weekends free for ya, any quistions on anything just ask

P.S make sure to warm up before any exercise did'nt feel like going all the way back and filling them in : )

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

vertical cones- take a cone or object close to one and jump over it side ways then back over do that over and over as high as u can.

concentration curls- is to take ur elbow of the arm holding a db on your leg thats on that side. Like if db is in right arm then right leg. Then have your legs seperated a little and other hand on other leg for balancing help. Then go up and down with the wieght. Little hard to explain http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Biceps click that and scroll a little down and it will show you it.

hang overs- is a machine that clamps your legs down so your upper body hangs and you go up and down. Another way to look at it is some one lay on your legs while you hang over the side of a bed and go up and down

shin curls- is a plate with a bar over you put your feet in then left your feet up and down

http://www.bodybuilding.com/fun/exercises.htm
very good link with alot of exercises listed for all body parts and shown how they are done

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

thanks again man i really needed it haha and i also appreciate the quick responses.

If you come across any more agility based workouts, i would greatly appreciate it if you posted them

alright

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

Are there any very detailed workouts similar to the Max-ot, just based on speed and agility instead of strength?

check out forum athletes corner it may help

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

andy lol, i see you have posted the same exact routine on alot of threads, and i was too lazy too read them untill now, dont you think your leaving out some of the most important muscles in your routine?

8pack, what are some workouts you would recommend for a highschool football player and if possible please include agility and plyometric based workouts with desciptions. thanks

Did you check out my link?

Add me on facebook!

Do explain 8pack...

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

yes ripped chick i did and i appreciate the help, also aiming at plyometric workouts which were not covered in that site so anything else you can help me would be great.

just add some shoulder work to your routine andy

wow, I knew you had it in you Bati. You actualy made since for once good job keep it up. lol j/p

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

lol man, i cant just sit like you and type for 2 hours, you crazy

i play college football and its all about hang cleans and explosive movements. try jump squats and jammers

I play football and im a lineman, so to me i love to have agility because the quicker i get off the line, the better my blocking is. What i do is take a ladder and do various things. Such as cross-overs, jumping, 2 feet in, one foot in one out, and alot of 40's. timing you 40's/100's/20's/ and 200's is a good way to work on that agility as well, at the gym work on your legs with alor of reps and light weight.
-Mike