Transforming High School Football: Off-Season Strength & Conditioning with Scott Leech

In the latest episode of the Board Drill Podcast, we hosted Scott Leech, the Head Strength and Conditioning Coach at Rhode Island. Leech brought a wealth of knowledge and experience, particularly when it comes to off-season training for high school football athletes. Today, we are sharing some of the key points that we discussed with him. To hear more, be sure to listen to the full conversation on the Board Drill Podcast. Don’t forget to check out part 2 of these strength & conditioning series with Cody Hughes as well. 

The State of High School Strength and Conditioning

Coach Leech acknowledged   the challenges faced by high school coaches, particularly those without a certified strength and conditioning staff. "If you're a certified strength and conditioning coach at a high school right now, good for you. That's awesome," Scott remarked. However, many schools, especially in states like Florida, lack the funding for certified strength and conditioning coaches. As a result, football coaches are often left managing the off-season program without the knowledge or training, which can lead to injury or worse.

Foundational Principles in the Weight Room

Coach Leech emphasized the importance of starting with the basics and progressively challenging athletes over time. He provided  a range of exercises that can be implemented in high school programs, regardless of the weight room setup:

• Split Squats and Goblet Squats: These exercises focus on form and stability, crucial for young athletes developing their foundational strength.

• Front Squats: Progressing from goblet squats, front squats engage more muscle groups and help athletes develop better overall strength.

• Trap Bar Deadlifts: Coach highlighted these deadlifts for their safety and effectiveness.

Leech advised against chasing heavy lifts in high school, saying, "I'd rather you take it easier on them in the weight room. And then when they get to college, they can really just blow up and go."

Building a Comprehensive Off-Season Program

One of the most important aspects we discussed was the Gridiron Warrior program, which Coach Leech developed to address the holistic needs of high school athletes. This program emphasizes three core components:

1. Acceleration Training: Focuses on the first 5-10 yards, using drills like push-up sprints and kneeling starts. Leech calls it his “race and chase category”.

2. Max Speed Training: Utilizes laser units for precise measurement. "If you value it and prioritize it, it becomes a big deal to the kids," Scott explained. Don’t underestimate the rank, record, and publish method. 

3. Change of Direction: Includes agility drills, shuffles, and backpedals to enhance quick movements and responsiveness on the field.

Leech also talked about the importance of the balance between intensity and recovery. "You don't need to just install everything in the first four days. You don't need to," he advised, stressing the need to gradually build up intensity during preseason.

On-Field Conditioning and Contact Prep

Leech's innovative approach extends to on-field conditioning and what he refers to as contact prep. He shared a variety of drills designed to simulate game movements and prepare players for the physical demands of the game:

• Sideline Tackle Drill: This drill involves an offensive player trying to stay inbounds while a defender works to cut off their angle and force them out. Leech explained that "it's about teaching the defender to take a good angle and hold up the offensive player long enough for help to arrive." 

• Contact Prep Exercises: These activities include rolling, bear crawls, and partner resistance drills. He explained that “the rolling and crawling drills help build muscle memory and reduce soreness during the first days of camp."

Leech emphasized the importance of fieldwork: "If I had to pick one or the other to really focus on and get better at, it's gotta be the field stuff."

Practical Tips for High School Coaches

We asked Leech to provide tips for high school coaches looking to improve their off-season training programs:

• Structure Practices for Performance: Gradually increase intensity and incorporate both hard and easy days. "You want hard days, you want easy days," Leech said.

• Monitor and Adjust: Listen to athletes' feedback and adjust your program based on their performance and recovery.

• Incorporate Fun and Engagement: This includes activities like competition or partner-oriented exercises. 

Importance of Recovery and Injury Prevention

Leech discussed the vital role of recovery in any program. "Recovery is just as important as the training itself," he stressed. Ensuring that athletes have adequate rest and recovery can reduce the risk of injuries. Practices like hydration, nutrition, sleep, and active recovery exercises like stretching and foam rolling support recovery.

Integrating Technology and Data Analysis

Leech also touched on the use of technology and data analysis in optimizing training programs. His program is built on progress-tracking and data-driven decisions. Tools like GPS units and laser timers can provide valuable insights into an athlete's performance and help tailor training to individual needs. "If you can measure it, you can improve it," he explained. , 

Cultivating a Positive Team Culture

Leech also shared some unique ideas for building a positive team culture. The "Almost Friday" tradition creates camaraderie and keeps the atmosphere light and engaging. Leech believes that a supportive and fun environment is critical for keeping athletes motivated and committed to the off-season training.

Final Thoughts

Scott Leech's expertise in strength and conditioning provides valuable guidance for high school football coaches nationwide. As he put it, "We're trying to make high school football better, and anywhere where coaches want to get better, I'm willing to help." By seeking improvement and implementing these strategies, high school coaches can ensure their athletes are not only prepared for the season but are also developing the skills and resilience needed for long-term success.

For more insights from Scott Leech and to explore his training programs, visit Scott Leech Training and follow him on Twitter @ScottLeech72.