49ers PREP Virtual Fitness Flag Football

49ers PREP presented by U.S. Bank Virtual Flag Football Unit presented by Mountain Mike's Pizza

All exercises and drills taught in the following units support anaerobic activity under the California State Standards. Each video lesson explains which standards are being met and what skills are being learned.

Welcome to the 49ers PREP Presented by U.S. Bank Virtual Flag Football Training Camp

Ensure you are warming up properly daily by watching either video before participating in your daily video.

Indoor Warm-up

Outdoor Warm-up

Day 1

Learn the basic fundamentals of the quarterback position, follow along as you watch the video and reference the drills and timing suggestions below on how long you should practice each drill.

Drills

How to Grip a Football - 2:00 minutes

Throwing Stance - 3:00 minutes

Practice Throws - 3:00 minutes

Water Break

Cadence - 2:00 minutes

High Knees Over Hurdles - 5:00 minutes

Shuffle Around Hurdles - 5:00 minutes

STANDARD 1: Students demonstrate the motor skills and movement patterns needed to perform a variety of physical activities.

Manipulative Skills:

1.6 Throw an object accurately and with applied force, using the underhand, overhand, and sidearm movement (throw) patterns

Quarterback Basics

Day 2

Learn the basic fundamentals of the running back position, follow along as you watch the video and reference the drills and timing suggestions  below on how long you should practice each drill. 

Drills

2 Point Stance - 2:00 minutes 

3 Point Stance - 3:00 minutes

5 Points of Pressure - 2:00 minutes 

Water Break  

Receiving a Handoff - 2:00 minutes

Dive Drill Right - 5:00 minutes

Dive Drill Left - 5:00 minutes 

STANDARD 2: Students demonstrate knowledge of movement concepts, principles, strategies that apply to the learning and performance of physical activities.

Movement Concepts:

2.1 Explain how to increase force based on the principles of biomechanics.

2.2 Explain how impact force is reduced by increasing the duration of impact. 

2.3 Analyze and correct errors in movement patterns. 

2.4 Provide feedback to a partner to assist in developing and improving movement skills. 

2.5 Identify practices and procedures necessary for safe participation in physical activities.

Running Back Basics

Day 3

Learn the basic fundamentals of the Wide Receiver position, follow along as you watch the video and reference the drills and timing suggestions  below on how long you should practice each drill. 

Drills

Stance - 1:00 minute

Start - 2:00 minutes

Stick Drill - 3:00 minutes

Water Break  

Cone Drill 1 - 5:00 minutes

Cone Drill 2 - 5:00 minutes

Cone Drill 3 - 5:00 minutes

STANDARD 1: Students demonstrate the motor skills and movement patterns needed to perform a variety of physical activities

Manipulative Skills: 

1.1 Demonstrate mature techniques for the following patterns: overhand, sidearm, and underhand throwing; catching; kicking/punting; striking; trapping; dribbling (hand and foot); and volleying.

Wide Receiver Basics

Day 4

Learn the basic fundamentals of the linebacker position, follow along as you watch the video and reference the drills and timing suggestions  below on how long you should practice each drill. 

2 Point Stance - 1:00 minute

Shuffle - 2:00 minutes

Shuffle to Run - 2 minutes

Water Break 

Hurdles/Cones - 5:00 minutes

Lateral High Knees - 5:00 minutes

X Cone Drill - 5:00 minutes

STANDARD 1: Students demonstrate the motor skills and movement patterns needed to perform a variety of physical activities.

Combinations of Movement Patterns and Skills 

1.3 Demonstrate basic offensive and defensive skills and strategies in team physical activities. 

1.4 Apply locomotor, non-locomotor, and manipulative skills to team physical activities.

Linebacker Basics

Day 5

Learn the basic fundamentals of the Defensive back position, follow along as you watch the video and reference the drills and timing suggestions  below on how long you should practice each drill. 

Drills

Stance - 1 minute

Backpedal - 2:00 minutes

Backpedal Break Downhill - 2:00 minutes

Water Break

Backpedal  Flip Hips Left - 3:00 minutes

Backpedal Flip Hips Right - 3:00 minutes

Water Break

45 Degree Break - 3:00 minutes

90 Degree Break - 3:00 minutes 

W Drill - 3:00 minutes

STANDARD 1: Students demonstrate the motor skills and movement patterns needed to perform a variety of physical activities.

Combinations of Movement Patterns and Skills :

1.3 Demonstrate basic offensive and defensive skills and strategies in team physical activities. 

1.4 Apply locomotor, non-locomotor, and manipulative skills to team physical activities.

Defensive Back Basics

Work on your foot work and agility with this ladder series. Follow along as you watch the video and reference the drills and timing suggestions  below on how long you should practice each drill. 

Drills

1 Foot Through - 3 Repetitions

2 Feet In - 3 Repetitions

Lateral Side Step - 3 Repetitions

Lateral In & Out - 3 Repetitions

Water Break 

1 Foot Through - 3 Repetitions

2 Feet In - 3 Repetitions

Lateral Side Step - 3 Repetitions

Lateral In & Out - 3 Repetitions

STANDARD 3: Students assess and maintain a level of physical fitness to improve health and performance.

3.5 Participate in moderate to vigorous physical activity a minimum of four days each week

Week 1 Footwork Friday

Day 6

Learn the fundamentals of the quarterback position, follow along as you watch the video and reference the drills and timing suggestions below on how long you should practice each drill.

Drills

1 Step Drop Left- 2:00 minutes

1 Step Drop Right- 2:00 minutes

3 Step Drop Left 2:00 minutes

3 Step Drop Right 2:00 minutes

5 Step Drop Left - 2:00 minutes

5 Step Drop Right - 2:00 minutes

Water Break

QB Drop Drill - 3:00 minutes

Cone Drill - 2:00 minutes

Quarterback Intermediate

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Day 7

Learn the fundamentals of the running back position, follow along as you watch the video and reference the drills and timing suggestions below on how long you should practice each drill.

Drills

Stick Drill - 2:00 minutes

Cone Drill (Left) - 2:00 minutes

Cone Drill (Right) - 2:00 minute

Cone In and Out- 2:00 minutes

Water Break

Circle Drill Hop- 2:00 minutes

Circle Drill High Knees - 2:00 minutes

Cut Drill - 2:00 minutes

Cut Drill High Knees- 2 Minutes

Sweep Drill - 4:00 minutes

Running Back Intermediate

Day 8

Follow along as you watch the video and reference the drills and timing suggestions below on how long you should practice each drill.

Drills:

Hands - 3:00 minutes

Catch and Tuck- 3:00 minutes

Stick Drill - 3:00 minutes

Water Break

Stick Drill Cut - 5:00 minutes

Stick Drill Outside In- 5:00 minutes

Wide Receiver Intermediate

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Day 9

Learn these basic plyometric movements.

Drills

Single Leg Stance (Left) - 1 minute

Single Leg Stance (Right) - 1 minute

Single Leg Lateral Hops (Left) -1 minute

Single Leg Lateral Hops (Right) - 1 minute

Water Break

Squat Jumps- 2 minutes

Forward and Backward Hops- 2 minutes

Hurdle Jumps- 1 minute

Plyometrics

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Day 10

Work on your footwork and agility with this ladder series. Follow along as you watch the video and reference the drills and timing suggestions below on how long you should practice each drill.

Drills

Side Straddle Hops - 3 Repetitions

In In Out Out - 3 Repetitions

Ickey Shuffle - 3 Repetitions

Double Ickey Shuffle - 3 Repetitions

Water Break

Hopscotch - 3 Repetitions

Week 2 Footwork Friday

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