Eagles CFC
Eagles Christian Football Club
Performance System
Eagles CFC

2026 Summer
Training Program

One God  ·  One Team  ·  One Goal

Strength · Speed · Injury Prevention · Accountability — everything you need to arrive at first practice ready to compete

FIRST PRACTICE: JULY 28  ·  GAME 1: AUG 29
Eagles Christian Football Club

High School Football
Performance System

Your complete summer training guide — everything you need to arrive ready on July 28

One God. One Team. One Goal.
First Practice: Tuesday, July 28  |  Scrimmage: 8/22  |  Game 1: 8/29
You have roughly 6–8 weeks of remote summer training. Use them well.
Our Goal

Arrive at first practice faster, stronger, injury-resistant, and spiritually unified — without requiring shared facilities.

Your Training Track
No EquipmentLow EquipmentGym

Pick the track that fits your situation. Same schedule for everyone — different tools. Coaches will confirm your track.

How to Use This Document
Work through the tabs left to right. Each one builds on the last.
TabWhat It Is
Start HereProgram overview, goals, and what to expect
Season PlanPhase-by-phase training calendar from now through season end
Daily Prep10-min movement prep routine — do this before EVERY workout, plus injury prevention exercises
Weekly WorkoutsYour 4-day weekly training sessions with no-equipment, low-equipment, and gym versions
Speed TrainingSprint mechanics, acceleration drills, and agility work
Position GuideLinemen vs. skill player training priorities
AccountabilityHow to log workouts, buddy system, and grading tiers
Coaches (separate document)Rollout checklist and coach communication templates
Program Pillars
Everything we do connects back to these six commitments
1. Football-Specific Strength

We train hip hinge, pushing, pulling, bracing, and explosion — not aesthetics. Every exercise earns its place by making you harder to move and more explosive on the field.

2. Speed Is Trained, Not Born

Sprint mechanics, acceleration, and change-of-direction are teachable skills. We dedicate time to them every week, even solo, even with zero equipment.

3. Injury Prevention First

Hamstrings, knees, ankles, and shoulders are the four injury zones we protect. Daily movement prep and posterior chain work are non-negotiable.

4. No Excuses Track

Every workout has a version that requires nothing but a body and ground. No gym? No problem. No hotel room? Still no problem. The only excuse removed is "I had no equipment."

5. Accountability Through Community

Log every session at eagles-log.pages.dev — teammates see your progress, the leaderboard updates live, and your accountability partner is notified. Faith drives your standard.

6. Faith-Integrated Purpose

Weekly training anchor — a short verse or challenge tied to the virtue we're building. Discipline, perseverance, sacrifice, and brotherhood are spiritual disciplines first.

Eagles Christian Football Club

Training Timeline

June → End of regular season

One God. One Team. One Goal.
Jun–Jul 4
Phase 1
Foundation
Jul 5–28
Phase 2
Acceleration
Jul 28+
Phase 3
Team Practice
8/22
Scrimmage
Evaluation
8/29
Game 1
Compete
Sep–Nov
In-Season
Maintain + Sharpen
Phase 1 · Now → July 4th

Foundation: Build the Machine

Athletes are coming off varied spring activities. Establish movement patterns, build base fitness, introduce speed mechanics. Volume is moderate. Effort is real but manageable. Goal: 100% compliance.

Schedule (4 days/week)
DayFocus
MonLower Body Power + Speed Intro
TueUpper Body Push/Pull + Core
ThuSprint Mechanics + Conditioning
SatFull-Body Circuit + Mobility
Weekly Volume
  • 3–4 strength sessions, 45–55 min each
  • 2 dedicated speed sessions
  • Daily 10-min movement prep (non-negotiable)
  • 1 recovery/mobility day
Faith Anchor: "I can do all things through Christ who strengthens me." — Phil 4:13. Week theme: Discipline. Show up when no one's watching.
Phase 2 · July 5–28

Acceleration: Turn It Up

Intensity goes up. Speed sessions become competition-level. Strength focus shifts to explosion and power. Football conditioning enters. Goal: Arrive at first practice ready to compete, not just survive.

Key Changes from Phase 1
  • Speed sessions: full acceleration work + cut drills
  • Add loaded carries (sandbags/backpacks) where available
  • Conditioning: 40-yard intervals, gassers
  • Strength: heavier / higher jump training
Position Split Begins
  • Linemen: more loading, carries, wrestling-style strength
  • Skill players: more acceleration, route cuts, agility
  • Both groups: shared conditioning standards
Faith Anchor: "Run in such a way as to get the prize." — 1 Cor 9:24. Week theme: Perseverance. The work in July is what wins games in October.
Phase 3 · First Practice → Game 1

Team Integration + Peak

Individual training tapers as team practice takes over. S&C becomes 2x/week maintenance. Focus shifts to position-specific work, contact readiness, and mental sharpness.

Rule: Never let practice be the hardest physical thing an athlete faces. If summer training was harder, first practice feels like football — not survival mode.
In-Season · Sept–End

Maintain, Protect, Sharpen

2 sessions/week max. Preserve strength, keep legs fresh, prioritize injury prevention and recovery. Never build during in-season — protect what you built.

DayTypeDurationGoal
Mon/TueRecovery + Mobility20 minFlush soreness from game
WedPower Maintenance30 minKeep explosiveness, full rest after
FriCNS Activation15 minWake up system pre-game
Eagles Christian Football Club

Weekly Workouts

No Equipment · Low Equipment · Gym — same schedule, different tools

One God. One Team. One Goal.
Every session starts with Movement Prep (10 min) — Non-negotiable.
Ankle circles, leg swings, hip openers, thoracic rotation, arm circles, dynamic lunge.
Full Movement Prep routine is in Tab 3 — Daily Prep. Go there first, then come back here for your workout.
Monday — Lower Body Power
The most important session of the week. Hip-dominant, explosive.
Exercise No Equipment Low Equipment Gym Sets × Reps
Hip Hinge Single-leg RDL (bodyweight) Single-leg RDL w/ backpack Romanian Deadlift 3×10 each
Squat Pattern Jump Squat / Pistol progression Goblet squat (jug of water) Back Squat or Trap Bar 4×6–8
Posterior Chain Nordic Curl (partner) or Glute Bridge Single-leg glute bridge w/ weight Leg Curl or Hamstring Curl 3×10–12
Explosion Broad Jump × 5 (max effort) Broad Jump × 5 Box Jump or Power Clean 5 jumps
Lateral Power Lateral Bound (stick landing) Lateral Bound Lateral Bound or Lateral Sled 3×5 each
Conditioning 4×40-yard build-up sprints (75–90% effort) — rest 90 sec between 4 reps
Nordic Curls are the single highest-ROI exercise for hamstring injury prevention in football. If you only add one thing to your program, make it this. All you need is a partner to hold your ankles.
Tuesday — Upper Body Push / Pull + Core
Exercise No Equipment Low Equipment Gym Sets × Reps
Horizontal Push Push-up variations (feet elevated, archer) Push-up w/ backpack Bench Press 4×8–12
Horizontal Pull Table Row / Australian Pull-up Towel Row (door) Barbell or DB Row 4×8–10
Vertical Push Pike Push-up / Handstand Hold DB Overhead Press OHP 3×8–10
Pulling Doorframe pull / Towel pull-up Resistance band pull-apart Pull-up / Lat Pulldown 3×max
Anti-Rotation Core Dead Bug, Pallof hold Loaded carry (backpack side) Cable Pallof Press 3×30 sec
Flexion/Extension Core Plank variations, V-up Plank w/ weight Ab wheel, hanging leg raise 3×30–45 sec
Thursday — Speed + Football Conditioning
This is your most football-specific session. Do it on a field, parking lot, or grass. 30–40 yards is enough.
BlockWhatTime/RepsNotes
Warm-Up A-March, A-Skip, B-Skip, Butt Kicks, High Knees, Hip Mobility 10 min Teach these — they're the sprint curriculum
Acceleration 3-point stance → 10-yard burst 6–8 reps Full rest (90 sec). Power, not endurance.
Speed Development Flying 20s (build-up 20, then 20 at max) 4–6 reps Teaching top-end speed
Change of Direction Pro Agility (5-10-5), T-Drill, L-Drill 3×each drill Position-specific cuts emphasized
Football Conditioning 6×40-yard shuttle OR 4×200m at 80% 10–12 min Game-speed metabolic demand
Saturday — Full-Body Circuit + Mobility Recovery
Effort is moderate. This session builds work capacity and keeps you moving on the recovery day.
CircuitExercise 1Exercise 2Exercise 3Work
Round 1 Squat jump ×10 Push-up ×15 Burpee ×8 3 rounds
Round 2 Reverse lunge ×10 each Table row ×12 Mountain climber ×20 3 rounds
Round 3 Hip bridge hold 30s Dead bug ×10 Plank 45s 2 rounds
Finish 10 min full-body mobility — hold each stretch 45–60 sec. Hip flexors, hamstrings, t-spine, lats, ankles. Required
Session Log Template

Athletes log this at eagles-log.pages.dev after each session:

DATE: SESSION: (Mon/Tue/Thu/Sat) TRACK: (No Equipment / Low Equipment / Gym) COMPLETED: (Full / Modified / Partial) HARDEST PART: ONE WIN TODAY: VERSE/THOUGHT:
Eagles Christian Football Club

Speed Training

Speed is a skill. We teach it systematically, starting with mechanics.

One God. One Team. One Goal.
Core belief: Most high school athletes never reach their speed potential because no one ever taught them to sprint. Improving mechanics alone can reduce a 40-time by 0.2–0.4 seconds — with zero conditioning change.
Speed Hierarchy
Train in this order. Don't skip to speed endurance before building acceleration.
Level 1 — Mechanics (Weeks 1–3)

Teach the Sprint

  • A-March: high knee, dorsiflexed ankle, arm drive
  • A-Skip: add rhythm and double-contact
  • B-Skip: extend the leg forward on contact
  • Wall Drives: acceleration position drill
  • Falling Start: lean-and-go drill (best for teaching acceleration)
Level 2 — Acceleration (Weeks 2–5)

0–15 Yards

  • 3-point stance → 10-yard burst (6–8 reps, full rest)
  • Sled push / partner resistance (if available)
  • Resisted start w/ a towel held by partner
  • Hill sprint acceleration (any 15–20° grade)
  • Goal: body angle → stay low, drive, no early upright
Level 3 — Top-End Speed (Weeks 4+)

15–40 Yards

  • Flying 20s: 20-yard build, then 20-yard max sprint
  • Full 40-yard sprints at 95%+ — 4–5 reps, 2–3 min rest
  • Downhill sprints (gentle grade) for overspeed effect
  • Focus: tall posture, relaxed shoulders, cycle the leg fast
Level 4 — Change of Direction

Cuts, Breaks, Pursuit

  • 5-10-5 Pro Agility — time weekly
  • T-Drill — time biweekly
  • Cone box drill with position-specific cut angles
  • Scramble drill: start on ground, sprint on signal
  • Reaction starts: partner signals go with visual cue
Speed Testing Protocol
Test monthly at group gatherings. Track individually. Post team results on the training log leaderboard.
TestHow to TimeFrequencyWhat It Measures
10-Yard Dash Partner w/ phone stopwatch, or video + frame analysis Monthly First-step acceleration — most football-relevant
40-Yard Dash Partner timed Monthly Overall speed, recruiting benchmark
5-10-5 Pro Agility Partner timed Monthly Change of direction, deceleration
Broad Jump Measure in inches Monthly Lower-body explosiveness, power-to-weight
No timing gate? No problem. Use slow-motion video on any smartphone (240 fps). Film from the side. Athletes can count frames to measure splits. It's surprisingly accurate and gives mechanical feedback at the same time.
Solo Speed Session (30 min, no partner needed)
Eagles Christian Football Club

Daily Movement Prep
& Injury Prevention

Start every session here. Every day. No exceptions.

One God. One Team. One Goal.
Top 4 injury zones for 8-man football: Hamstrings · ACL/Knees · Ankles · Shoulders. Everything in this section is built to protect these four.
Daily Movement Prep (10 min — every day, always)
This is not optional. This is the most important 10 minutes in the program.
ExerciseReps/TimeWhy
Ankle circles + alphabet (each foot)30 sec eachAnkle stability, lateral cut readiness
Leg swings (forward/back, side-to-side)15 each directionHip mobility, hamstring prep
90/90 hip stretch30 sec each sideHip internal/external rotation — ACL protection
World's Greatest Stretch5 reps each sideFull-chain mobility — hips, spine, thoracic
Thoracic rotation (quadruped)10 each sideShoulder health, rotational power base
Glute activation — clamshell or band walk15 reps eachKnee tracking, ACL protection
Arm circles + shoulder CARs10 each directionShoulder joint prep
Scapular push-up / wall slide10 repsRotator cuff and scapular stability
Hamstring Protocol (3x/week)
Nordic curls reduce hamstring injuries in football by 50%+ in studies. Do them.
No Partner Version
  • Single-leg Romanian Deadlift: 3×10 each leg
  • Sliding leg curl (socks on smooth floor): 3×8
  • Hip bridge + hamstring curl with heels on chair: 3×10
  • Good Morning (bodyweight): 3×15
Partner Version (Best)
  • Nordic Curl: partner holds ankles, kneel, lower slowly
  • Start with: eccentric only (lower 4 sec, fall, reset)
  • Progress to: 3-second negative + concentric pull
  • Advanced: full rep. Target 3×5, progress over weeks.
ACL / Knee Protection
ExerciseFrequencyWhy It Works
Single-leg squat (pistol progression)3x/weekQuad + glute balance, knee tracking
Lateral band walks (or wide lateral lunge)3x/weekHip abductor strength — protects valgus collapse
Jump → Land (stick it) — emphasize soft landing2x/weekTeaches safe deceleration mechanics
Step-down from 6" box — slow and controlled2x/weekVMO activation, patellar tracking
Ankle / Shoulder Maintenance
Ankle (Daily)
  • Single-leg balance: 3×30 sec, eyes closed progression
  • Calf raise → slow lower (eccentric): 3×15
  • Toe walks / heel walks: 2×20 yards
  • Lateral shuffle with low center of gravity: 2×10 yards
Shoulder (Every Upper Day)
  • Band pull-apart: 3×20 (any resistance band ~$5)
  • Face pull substitute: doorframe external rotation 3×15
  • Prone Y-T-W: lie face down, raise arms in each letter shape
  • No bench press without scapular pack + leg drive
Return-to-Play Protocol

Athlete reports pain, strain, or injury to the coach directly. Coach responds within 24 hours with one of three statuses:

StatusDefinitionTraining Protocol
GreenSoreness only, no pain with movementFull program, note it in log
ModifiedPain with movement, no swellingUpper/lower split — avoid pain zone, do everything else
HoldSwelling, inability to bear weight, sharp painSee a professional. Movement prep and upper body only.

Never push through swelling. Coaches should never pressure injured athletes to train through structural pain.

Eagles Christian Football Club

No One Trains Alone

eagles-log.pages.dev · Athlete-to-athlete · Coach-to-athlete · Faith-driven

One God. One Team. One Goal.
How It Works
Daily (Training Log App)
  • Log your workout here after each session
  • Minimum: Date, session, completed/partial
  • Like or reply to a teammate's post — team culture built here
  • Coaches review logs each Sunday — respond to all by Monday
Weekly (Accountability Score)
  • 4 sessions possible per week
  • Score = sessions completed / 4
  • 75%+ = Green. 50–74% = Yellow. Below 50% = Red.
  • Coaches post team-wide summary (no names for red) weekly
Monthly (In-Person)
  • Combine-style testing: 10-yd, 40-yd, broad jump, 5-10-5
  • Group speed session together
  • Team meeting: wins, struggles, faith moment, film review
  • Recognize top compliance athletes publicly
Buddy System
  • Pair every athlete with one accountability partner
  • Text each other on training days (even just "done")
  • Partners from different schools preferred — builds team bond
  • Partners hold each other to green status. If one goes red, both lose recognition.
Athlete Grading System
Communicated before season. Affects depth chart conversations.
GradeCriteriaRecognition
IRON 90%+ compliance all summer, all 4 sessions/week, improvement in 2+ tests Team captain consideration, jersey name strip, called out at first practice
GOLD 75–89% compliance, consistent effort, improvement in 1+ tests Named in weekly team update, bonus camp spot priority
SOLID 50–74% compliance, showed up, honest logging No formal recognition, coach check-in conversation
BUILD Under 50% compliance Personal conversation. No shame — find the barrier and fix it.
Log Your Workouts

Every session gets logged. It takes 60 seconds and keeps the whole team accountable to each other.

Open Training Log & Leaderboard →
Eagles Christian Football Club

Position Guide

Linemen and skill players train differently. Find your track.

One God. One Team. One Goal.
8-Man Difference: Every position covers more ground. Linemen pull and trap more. Skill players are involved in nearly every play. Conditioning demands are higher relative to 11-man. Everyone needs to be an athlete.
Linemen
Centers, Guards, Tackles, Defensive Line
Strength Priorities
  • Hip drive off the line — box squat, power stance work
  • Hand fighting strength — wrist, forearm, grip
  • Push-pull power — offensive: drive; defensive: shed
  • Core stability for leverage — anti-extension and anti-rotation
  • Lateral movement for pulling / pursuit angles
Top Exercises (Linemen)
ExerciseWhy
Box SquatPower position mimics snap stance
Heavy carries (sandbag hug)Contact strength, core bracing
Towel pull / grip trainingHand fighting ability
Duck Walk / Sumo squat holdLow stance, groin mobility
Lateral shuffle 5 yards burstPulling guard movement
Wrestler's bridgeNeck strength, contact safety
Conditioning Target

Play lasts 3–6 seconds. Rest 25–40 seconds. Train that: 6-second sprint burst, 30-sec rest, repeat 15–20 times. Add intensity, not distance.

Skill Players
QB, RB, WR, TE, DB, LB
Athletic Priorities
  • First-step quickness and burst off the line
  • Deceleration and plant-and-drive cutting
  • Hip flexibility for routes, breaks, and open-field pursuit
  • Contact readiness — finishing runs, contested catches, tackling
  • Open-field speed — top-end velocity
Top Exercises (Skill Players)
ExerciseWhy
Single-leg RDLHamstring + balance for cutting
Broad jump → stickPower + deceleration
Lateral boundLateral cut power
Split squat / rear-foot elevatedHip extension + stability
Sprint mechanics drillsSpeed development
Pro agility (5-10-5)Change of direction
Conditioning Target

High-speed, multi-directional bursts. Train 4×200m at 80% + shuttle drills. Skill players need aerobic base AND explosive capacity.

Don't Know Your Position Yet?

Do the full program as written. The base is good for everyone. Position-specific adjustments get added at first practice. If you think you're a lineman, add the heavy carries and grip work. If you think you're a skill player, prioritize Thursday speed sessions.