I am a 17 year old girl to play women's professional football in spring of '06. There's a lot of talk going on about me in the league and now I'm feeling the pressure to bulk up. I have until August tryouts to get in the best shape I can. I play QB and DB and I need to gain strength and speed.

The buzz right now is about my skill. But I'm small 5'6" 120 and I need help to be as fast and powerful as possible by August. I have access to my school's weight room-which is pretty nice-and I need help developing a workout best suited for my position. I'm a really thin girl-size 1- and can stand to gain quite a lot of weight as long as I keep by BF% down.
My main goals are:
1. To become insanely fast/vertical leap
2. Gain massive upperbody strength
3. Hip explosion

Right now my sizes are:
chest 33 (mostly muscle)
bicep 9
forearm 9
waist 26
thigh 17

I'm also trying to develop a diet best for gaining weight. Here it is important to keep in mind that I have a crazy schedule and cannot stick to an exact food diet. I need something more abstract that I will actually be able to follow.

I have 6 months!

Thanks to anyone who can help!

Well as QB you gotta have strong tris to throw far and be quick not sure why you want a higher leap. But im a expert a vertical.
Heres you a routine to follow that will strengthin what you listed.

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 : )

wow thanks a lot. do you play? I need the leap and speed to play safety. in the NWFL we play both ways. I do have a couple questions. What are concentration curls, shin curls and hang overs. I'd really appreciate all the help I can get. This is really important to me. Thank you!

oh. and vertical cones?

I never realized there was a NWFL...

yes. there is one. we grow each year. I'm trying to bring up the league standard. Right now the women really aren't where they could be. Its like women's pro soccer before Mia Hamm.lol

No i don't play i play basketball and box. But heres what those exercises are...

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

Great post Andy!

thanks man

I'm a lineman, but this routine here is what I do for football. This gives me the power I need when it gets closer to the season. Even though you're a quarterback/d-back, you could still do this.

Legs

Hang Power Clean 5x2
Back Squat work up to a heavy triple
Glute Ham Raise 3x5
Side Bends 2x6
Cable Crunch 2x6

Upper Body

Push Press 3x3
Close Grip Bench Press 3x5
Row Variation 3x5
Pulls up 3x5

Speed Day

Box squat 8x2 @60% 1RM
Speed Bench 8x2 @60% 1RM use varied grip
Rotator Cuff work
Grip Work
Any other supplementary training for weaknesses

Do it Mon-Wed-Fri. You can work on your footwork out on the field with cleats on Sat. Just do lots of cuts and d-back drills.

hey thanks a lot!

work on your speed with a weighted vest or ankle weights also add some side to side movements