XerSports Football

Boot Camps
from Exercise Technology, Inc.
Adult Boot Camp
Football
www.xergames.com
About the Author:
Joe Germaine played Quarterback at Ohio State University where he was a member of
3 Big Ten Championship teams. In 1997, he was awarded Rose Bowl MVP honors after
the Buckeyes defeated Arizona State. He set 11 school records for passing during his
career. After college, Joe was drafted by the St. Louis Rams in the 4th round of the NFL
draft. He was a member of the 1999 Super Bowl Champion Rams team when they
defeated the Tennessee Titans. He was a back-up to 2 time NFL MVP Kurt Warner. Joe
also spent time with the Kansas City Chiefs and the Cincinnati Bengals. After a 10 year
professional football career, Joe began coaching and currently is a head high school
football coach as well as runs his own Quarterback training business.
COPYWRITE: EXERCISE TECHNOLOGY, INC. 2011 Version 1.0‐May 2011 Welcome to XerSports Football Boot Camp XerSports Boot Camps are designed to make fitness and sports training more fun, engaging, challenging and inclusive than traditional forms of exercise and sports training. Here are a few tips to assist you in understanding and making your interactive Boot Camps successful. Structure with Flexibility
・ Boot Camps are designed to work with both XerTrainer and XerPro interactive target wall systems. XerTrainer offers Trainer mode only, while XerPro offers both Trainer and Performance Mode. XerPro offers significantly more training in lateral movement. ・Boot Camps are published as 4 session programs, each 45 minutes with a dynamic warm‐up and two drills. Feel free to mix and match the drills to meet your own needs. Also feel free to add your own exercises to the warm‐up. ・ Each drill has a specific purpose and numerous skill benefits. Be sure to communicate these to participants prior to the start of each drill. ・ There are three ability level options for each drill – beginner, intermediate and advanced. ・ Each drill is repeated three times: o First is to LEARN the drill and get used to working together as a team. o Second is a PRACTICE run to improve both individually and as a team. o Third is the CHALLENGE to achieve your best score as a team, and to compare your score with the other teams. Number of participants
・ XerSports drills are designed to engage up to eight participants per station. Smaller groups may be advisable to make drills faster and more challenging for higher ability levels. You can also try some of the drill variations to accomplish the same thing. ・ For larger groups, we suggest that people toward the back of the line be involved in some kind of simple physical activity to keep them moving while still rooting for their team (running in place, jumping in place, jumping jacks, pushups, sit‐ups and more). Additional Tips
・ The equipment list for each drill is per station. You can substitute as desired using equipment you have to complement the ball kit shipped with each XerPro or XerTrainer system. ・ When more than one line is called for and you’re using Trainer Mode, be sure to position the lines so they don’t run into each other. 3 | P a g e C O P Y W R I T E : E X E R C I S E T E C H N O L O G Y I N C . 2 0 1 1 Recommended Equipment for XerPro and XerTrainer Your XerPro or XerTrainer is tough, durable and designed to take a beating. However, it is a computer and we need to keep that in mind when it comes to preserving the longevity of the electronics. Here is the recommended equipment list: 
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The following equipment is supplied with your system when it is purchased. See spec sheets for quantity details. 
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Air filled regulation athletic balls (tennis, basketball, football, volleyball, soccer ball etc) Rubber practice baseballs, softballs, lacrosse, cricket or T‐Balls (need to bounce). PassBack Footballs Playground balls of all diameters Beanbags or dead balls for single directional play Swim Noodles or foam bats for striking the targets 2 pound or 1 kilo medicine ball (This is the maximum weight) BOSU balls or other balance devices for standing, sitting or lying Implements for striking the balls (hockey sticks, paddles, bats, rackets etc) Cones to provide barriers or direction 5" red playground balls
7" yellow playground balls
8.5" blue playground balls
2lb. medicine ball
Bean bag set
Foam noodles
What Equipment NOT to use on your XerPro or XerTrainer 
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Regulation baseball. It will not return properly (because there is no bounce). Over time it will damage the electronic connectors. Regulation lacrosse balls. Over time it may scuff the panels and damage the electronics. Regulation cricket balls. 3 pounds and greater medicine balls for throwing at the system. (OK to use a heavier medicine ball to TOUCH the targets while holding the medicine ball in your hands). Any hard plastic implement such as a stick or bat for hitting targets. Use foam noodles.
4 | P a g e C O P Y W R I T E : E X E R C I S E T E C H N O L O G Y I N C . 2 0 1 1 XerSports Four Session Boot Camp for Adults FOOTBALL Session List Page Session 8 11 14 17 1 2 3 4 Sport Football Football Football Football Activities
Purpose
Speed and Exchange Focus on speed and explosiveness while maintaining ball control with teammates. Angle Cuts Focus on change of direction and explosiveness. Ladder Run and Catch Increase foot speed and concentration to catch ball. Run and Throw Work on speed, setting feet, and making accurate throws. Team Pass and Recover Using teamwork, focus on accurate passing and ball recovery. Shuffle and Pass Improve lateral movement and balance while making accurate throws. Improve functional strength and endurance. Multi‐Station Strength Pass/Catch relay Use teamwork to practice Throwing and catching. © Exercise Technology Inc. 800‐900‐8542 www.xergames.com 5 | P a g e C O P Y W R I T E : E X E R C I S E T E C H N O L O G Y I N C . 2 0 1 1 XERSPORTS FOOTBALL BOOT CAMP FOR ADULTS – SESSIONS SESSION ONE Schedule Time Description Purpose
00:00 – 00:10 Dynamic Warm‐up Full body warm‐up for movement. 00:10 – 00:25 Speed and Exchange (3 Sets) Focus on speed and explosiveness while maintaining ball control with teammates. 00:25 – 00:40 Angle Cuts (3 Sets) Focus on change of direction and explosiveness. SESSION TWO Schedule Time Description Purpose 00:00 – 00:10 Dynamic Warm‐up Full body warm‐up for movement. 00:10 – 00:25 Ladder Run and Catch (3 Sets) Increase foot speed and concentration to catch ball. 00:25 – 00:40 Run and Throw (3 Sets) Work on speed, setting feet, and making accurate throws. SESSION THREE Schedule Time 00:00 – 00:10 Description Dynamic Warm‐up Purpose Full body warm‐up for movement. 00:10 – 00:25 Team Pass and Recover (3 Sets) Using teamwork, focus on accurate passing and ball recovery. 00:25 – 00:40 Shuffle and Pass (3 Sets) Improve lateral movement and balance while making accurate throws. Schedule SESSION FOUR Time Description Purpose 00:00 – 00:10 Dynamic Warm‐up Full body warm‐up for movement. 00:10 – 00:25 Multi‐Station Strength (3 Sets) Improve functional strength and endurance. 00:25 – 00:40 Pass/Catch relay (3 Sets) Use teamwork to practice Throwing and catching. 6 | P a g e C O P Y W R I T E : E X E R C I S E T E C H N O L O G Y I N C . XERSPORTS FOOTBALL BOOT CAMP FOR ADULTS – DYNAMIC WARM‐UP Dynamic Warm‐up To stretch, loosen up and prevent injuries.
(10 minutes)
Game 4, Level 3 for 4 minutes. Reset as required.
Start by forming a line 20-30 feet from each target station.
Each person starts 3-5 seconds apart.
Toe Walk: With weight on the balls of the feet, and heels staying off the ground, walk to the target wall
and touch any target.
High Knees: Return to the starting point by running as you focus on bringing each knee in turn up to
waist level. Make sure your arm pump is a waist to shoulder motion.
Trunk Twists: Spread out. With a good knee bend, rotate waist to one side then the other in a twisting
motion (10 reps).
Lateral Shuffles: With a good knee bend and proper torso erectness, shuffle back to the wall and
touch a target. Maintain flexion in knees throughout the drill. Focus on a good reach to loosen up the
groin.
Arm Circles: Return to the starting point with arms straight out to the side, rotating them forward and
backward in a circular motion (approx. 10 reps).
Jumping Jacks: Spread out again. With feet together and arms to your side, hop so feet come apart
landing in a wide stance and the arms raising together over your head, then immediately returning to
starting position. Repeat sequence for 15 repetitions.
Repeat once, then the start Boot Camp drills.
7 | P a g e C O P Y W R I T E : E X E R C I S E T E C H N O L O G Y I N C . 2 0 1 1 XERSPORTS FOOTBALL BOOT CAMP FOR ADULTS – SESSION ONE DRILL ONE Speed and Exchange 3 Sets
Purpose Focus on speed and explosiveness while maintaining ball control with teammates. Primary Skills & Benefits  Conditioning  Speed  Agility  Footwork  Tracking  Teamwork  Throwing  Catching  Accuracy  Power  Strength  Timing/Rhythm  Concentration/Focus  Core Strength  Hand/Eye Coordination  Foot/Eye Coordination EQUIPMENT: 1 or 2 PassBack Footballs; 1 Cone (blue dots) Instructions: TIME: 240 seconds GAME‐LEVEL:
Trainer Mode: Beg: 3‐1 Int: 3‐2 Adv: 3‐2 Performance Mode: Beg: 3‐1 Int: 3‐2 Adv: 3‐4 Drill 1) Group lines up behind far cone. 2) 1st in line tucks in ball, runs to wall, touches target with off hand, and runs ball back to next in line. 3) Next in line takes handoff, and repeats drill. 4) Continue rotation until time is out. Variation: For larger groups, to keep players more active, use two balls and have next in line start as soon as first player touches the target. 8 | P a g e C O P Y W R I T E : E X E R C I S E T E C H N O L O G Y I N C . 2 0 1 1 XERSPORTS FOOTBALL BOOT CAMP FOR ADULTS – SESSION ONE DRILL TWO Angle Cuts 3 Sets
Purpose Focus on change of direction and explosiveness.
Primary Skills & Benefits  Conditioning  Speed  Agility  Footwork  Tracking  Teamwork  Throwing  Catching  Accuracy  Power  Strength  Timing/Rhythm  Concentration/Focus  Core Strength  Hand/Eye Coordination  Foot/Eye Coordination EQUIPMENT: 3 cones; 1‐2 PassBack Football(s) Instructions: TIME: 240 seconds GAME‐LEVEL:
Trainer Mode: Beg: 4‐3 Int: 4‐3 Adv: 4‐4 Performance Mode: Beg: 4‐3 Int: 4‐3 Adv: 4‐4 Drill 1) Group lines up single file behind last cone. 2) 1st player, tucks in ball, runs through middle of each gate. 3) After last gate, run and hit target with ball. 4) After target is hit, run ball back to next in line. 5) Next player repeats sequence and so on until time is out. Variation: For larger groups, to keep players more active, use two balls and have next in line start as soon as first player passes through the second gate. 9 | P a g e C O P Y W R I T E : E X E R C I S E T E C H N O L O G Y I N C . 2 0 1 1 XERSPORTS FOOTBALL BOOT CAMP FOR ADULTS – SESSION ONE SCORES Date _____________________ Group or Class ____________________________ Speed and Exchange
Set Set 1: Learn Set 2: Practice Set 3: Challenge BEST SCORE Station 1 Station 2
Station 3 Station 4
Angle Cuts
Set Set 1: Learn Set 2: Practice Set 3: Challenge BEST SCORE Station 1 Station 2
Station 3 Station 4
10 | P a g e C O P Y W R I T E : E X E R C I S E T E C H N O L O G Y I N C . 2 0 1 1 XERSPORTS FOOTBALL BOOT CAMP FOR ADULTS – SESSION TWO DRILL ONE Ladder Run and Catch 3 Sets
Purpose Increase foot speed and concentration to catch ball.
Primary Skills & Benefits  Conditioning  Speed  Agility  Footwork  Tracking  Teamwork  Throwing  Catching  Accuracy  Power  Strength  Timing/Rhythm  Concentration/Focus  Core Strength  Hand/Eye Coordination  Foot/Eye Coordination EQUIPMENT: 2 PassBack Football; 1 Ladder Instructions: TIME: 240 seconds GAME‐LEVEL:
Trainer Mode: Beg: 4‐3 Int: 4‐4 Adv: 4‐4 Performance Mode: Beg: 4‐3 Int: 4‐4 Adv: 4‐4 Drill 1) Group lines up single file at far end of ladder. First player has the ball. 2) 1st in line runs through ladder, 1 foot in each square. 3) Touch target with ball and run to the next player. 4) Next in line begins drill when they get the ball. 5) Continue sequence until time is out. Variation: For larger groups use two balls. The second player can start as soon as the first player has hit a target. 11 | P a g e C O P Y W R I T E : E X E R C I S E T E C H N O L O G Y I N C . 2 0 1 1 XERSPORTS FOOTBALL BOOT CAMP FOR ADULTS – SESSION TWO DRILL TWO Run and Throw 3 Sets
Purpose Work on speed, setting feet, and making accurate throws.
Primary Skills & Benefits  Conditioning  Speed  Agility  Footwork  Tracking  Teamwork  Throwing  Catching  Accuracy  Power  Strength  Timing/Rhythm  Concentration/Focus  Core Strength  Hand/Eye Coordination  Foot/Eye Coordination EQUIPMENT: 1 PassBack Football; 2 Cones (blue dots) Instructions: TIME: 240 seconds GAME‐LEVEL:
Trainer Mode: Beg: 1‐3 Int: 3‐3 Adv: 3‐4 Performance Mode: Beg: 3‐5 Int: 3‐6 Adv: 3‐7 Drill 1) Group lines up single file behind last cone. 2) 1st player in line runs to Throw Spot, picks up ball and throws to target. 3) After the throw, retrieve ball and set ball back at throw spot. Run to end of line. 4) Next in line begins drill when ball is set at Throw Spot. 5) Repeat sequence until time is out. Variation: For larger groups, use an additional football and have second player start when the player before has retrieved ball after throw. 12 | P a g e C O P Y W R I T E : E X E R C I S E T E C H N O L O G Y I N C . 2 0 1 1 XERSPORTS FOOTBALL BOOT CAMP FOR ADULTS – SESSION TWO SCORES Date _____________________ Group or Class ____________________________ Ladder Run and Catch
Set Set 1: Learn Set 2: Practice Set 3: Challenge BEST SCORE Station 1 Station 2
Station 3 Station 4
Run and Throw
Set Set 1: Learn Set 2: Practice Set 3: Challenge BEST SCORE Station 1 Station 2
Station 3 Station 4
13 | P a g e C O P Y W R I T E : E X E R C I S E T E C H N O L O G Y I N C . 2 0 1 1 XERSPORTS FOOTBALL BOOT CAMP FOR ADULTS – SESSION THREE DRILL ONE Team Pass and Recover 3 Sets
Purpose Using teamwork, focus on accurate passing and ball recovery.
Primary Skills & Benefits  Conditioning  Speed  Agility  Footwork  Tracking  Teamwork  Throwing  Catching  Accuracy  Power  Strength  Timing/Rhythm  Concentration/Focus  Core Strength  Hand/Eye Coordination  Foot/Eye Coordination EQUIPMENT: 1 or 2 PassBack Footballs; 2 Cones (blue dots) Instructions: TIME: 240 seconds GAME‐LEVEL:
Trainer Mode: Beg: 1‐3 Int: 3‐3 Adv: 3‐4 Performance Mode: Beg: 3‐5 Int: 3‐6 Adv: 3‐7 Drill 1)
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Group lines up single file behind last cone. 1st in line, with ball, runs to Pass Mark, sets feet, and throws to target. After throw, immediately run to back of line. Next in line retrieves ball, returns to Pass Mark and repeats drill. Continue sequence until time is out. 14 | P a g e C O P Y W R I T E : E X E R C I S E T E C H N O L O G Y I N C . 2 0 1 1 XERSPORTS FOOTBALL BOOT CAMP FOR ADULTS – SESSION THREE DRILL TWO Shuffle and Pass 3 Sets
Purpose Improve lateral movement and balance while making accurate throws Primary Skills & Benefits  Conditioning  Speed  Agility  Footwork  Tracking  Teamwork  Throwing  Catching  Accuracy  Power  Strength  Timing/Rhythm  Concentration/Focus  Core Strength  Hand/Eye Coordination  Foot/Eye Coordination EQUIPMENT: 1 or 2 PassBack Footballs, 2 Cones (blue dots) Instructions: TIME: 240 seconds GAME‐LEVEL:
Trainer Mode: Beg: 4‐7 Int: 4‐7 Adv: 4‐8 Performance Mode: Beg: 4‐7 Int: 4‐7 Adv: 4‐8 Drill 1) Group lines up single file behind last cone. 2) 1st player with the ball, shuffles to middle cone, then throws to target. 3) Retrieve ball after throw, run ball back and hand off to next in line. 4) Next player repeats sequence when the first player throws ball. Variation: For more advanced players, in step #3 use lateral ball instead of handing off. 15 | P a g e C O P Y W R I T E : E X E R C I S E T E C H N O L O G Y I N C . 2 0 1 1 XERSPORTS FOOTBALL BOOT CAMP FOR ADULTS – SESSION THREE SCORES Date _____________________ Group or Class ____________________________ Team Pass and Recover
Set Set 1: Learn Set 2: Practice Set 3: Challenge BEST SCORE Station 1 Station 2
Station 3 Station 4
Shuffle and Pass
Set Set 1: Learn Set 2: Practice Set 3: Challenge BEST SCORE Station 1 Station 2
Station 3 Station 4
16 | P a g e C O P Y W R I T E : E X E R C I S E T E C H N O L O G Y I N C . 2 0 1 1 XERSPORTS FOOTBALL BOOT CAMP FOR ADULTS – SESSION FOUR DRILL ONE Multi‐Station Strength 3 Sets
Purpose Improve functional strength and endurance.
Primary Skills & Benefits  Conditioning  Speed  Agility  Footwork  Tracking  Teamwork  Throwing  Catching  Accuracy  Power  Strength  Timing/Rhythm  Concentration/Focus  Core Strength  Hand/Eye Coordination  Foot/Eye Coordination EQUIPMENT: 1 Med‐ball (black dot); 3 Cones (blue dots) Instructions: TIME: 240 seconds GAME‐LEVEL:
Trainer Mode: Beg: 1‐3 Int: 3‐3 Adv: 3‐4 Performance Mode: Beg: 1‐5 Int: 1‐5 Adv: 1‐5 Drill 1)
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Divide team into 3 equal groups. Each group will go to a station. In a single file line at each station, 1st player will perform exercise. After exercise is complete, player will rotate to the end of the line at the next station. Next in line will then begin exercise. Continue rotation until time is out. 17 | P a g e C O P Y W R I T E : E X E R C I S E T E C H N O L O G Y I N C . 2 0 1 1 XERSPORTS FOOTBALL BOOT CAMP FOR ADULTS – SESSION FOUR DRILL TWO Pass/Catch Relay 3 Sets
Purpose Use teamwork to practice throwing and catching.
Primary Skills & Benefits  Conditioning  Speed  Agility  Footwork  Tracking  Teamwork  Throwing  Catching  Accuracy  Power  Strength  Timing/Rhythm  Concentration/Focus  Core Strength  Hand/Eye Coordination  Foot/Eye Coordination EQUIPMENT: 3 cones; 1 PassBack Football Instructions: TIME: 240 seconds GAME‐LEVEL:
Trainer Mode: Beg: 3‐3 Int: 3‐1 Adv: 3‐2 Performance Mode: Beg: 3‐1 Int: 3‐2 Adv: 3‐3 Drill 1) Start with two lines as indicated in the diagram. 2) First player in the back line passes the ball to the first person in the side line, runs to next cone, receive pass, runs and touches target with ball. Throw to next in back line and go to end of side line. First in the side line goes to the end of the back line after passing. 3) Next player in back line starts as soon as they receive pass. 4) Continue rotation until time is out. 18 | P a g e C O P Y W R I T E : E X E R C I S E T E C H N O L O G Y I N C . 2 0 1 1 XERSPORTS FOOTBALL BOOT CAMP FOR ADULTS – SESSION FOUR SCORES Date _____________________ Group or Class ____________________________ Multi‐Station Strength
Set Set 1: Learn Set 2: Practice Set 3: Challenge BEST SCORE Station 1 Station 2
Station 3 Station 4
Pass/Catch relay
Set Set 1: Learn Set 2: Practice Set 3: Challenge BEST SCORE Station 1 Station 2
Station 3 Station 4
19 | P a g e C O P Y W R I T E : E X E R C I S E T E C H N O L O G Y I N C . 2 0 1 1 © Exercise Technology Inc. 800‐900‐8542 www.xergames.com