San Dimas Football Starts 2 A Days On August 13th!
Things to Remember:

1.Get Cleared! To clear you must have your paperwork including physical and proof of insurance turned in to the athletic office. You will need this before the first practice!

2.Pay your Pledge! You can pay your $200 pledge after practice on July 16th. See the booster table! You may also mail your pledge to:

San Dimas Football
P.O. Box 921
San Dimas, CA, 91773

3.Lift Weights (See recommended Routine!)

4.Sprint and work on your agility! Running the mile doesn’t help football speed. (See recommended Routine!)

5.Break in your new cleats now! No excuses for blisters.

6.The First day of 2 a days is August 13th. The AM practice is 7:00am to 9:30am. The PM practice is 4:45pm to 7:30pm.

7.Make sure you pick up your raffle tickets they are to be sold during the next 21 days! We will be raffling off a 42 inch TV during the Blue Gold Game!

8.Make sure your nose is in the playbook hand outs. You will need to bring it back on the 13th!

San Dimas Football Rules:

Rule #1 Take care of the Football. (Special Teams, Defense, Offense. In That Order!)

Rule #2 Don’t Talk. (Let Actions Speak for Themselves!)

Rule #3 Finish (Leave No Doubt!)

Play with Energy!
Every Day!

Recommended Weekly Workout Plan:

Monday
Towel Bench
Straight Leg Dead Lift
Squats
Flexibility

Auxiliary 2x10
Shoulder Fly’s
Upright Rows
Lat Pull Downs
Close Grip Bench
Bar Lunge
Arm Curls (last)

Tuesday
Flexibility
Core
Neck
Hurdles – Get 6 old ones from track
Necks
Back Peddle Drills, 10 Forty’s with 30 sec rest
Play Touch Football

Wednesday
Power Cleans
Dead Lifts
Dips
Core – Back to Back Russian Twists
Pro Agility
Shuttle Drills

Wednesday con’t
Line Side Steps
Shuffle Drills

Auxiliary 2x10
Pull ups
Dumbbell Military Press
Shoulder Shrugs
Fronts Squats
Leg Extension
Leg Curls
Arm Curls Last

Thursday
Cone Jumps, Tuck Jumps, Jump Rope
Core - Planks
Med ball
Necks
Play catch or touch football

Friday
Bench
Squat
Straight Leg Dead Lift

Auxiliary 2x10
Shoulder Fly’s
Upright Rows
Lat Pull Downs
Close Grip Bench
Dumbbell Lunge

Tips For Successful training!

1. Work out as a group! It much more fun to work out with teammates and it builds accountability!
2. Drink plenty of H20 before camp. At least 1 gallon per day!
3. Pick 2 or 3 day’s to train in the heat this will help you get your body acclimated to the heat! (Bring plenty of water!)
4. Make sure you eat plenty of food because your body is in training! Stay away from Caffeine and potato chips they work against you!
5. Break in your new cleats! You don’t want blisters during 2 a days!
6. If you are having a tough time finding a place to work out go to 24 hour Fitness and ask about the varsity program. Or try out a free pass for a week!