Strength Coach Jason Spray from Middle Tennessee State talks about preparing for College

What are common areas of weakness you see with incoming freshmen?


Most lineman and combos “linebacker, fullbacks, running backs, tight ends” typically come from a powerlifting style training program that are centered around the bench press “horizontal pushing strength” with less than adequate pulling strength, and poor shoulder mobility. This is recipe for a shoulder injury, and it’s amazing the number of 18 year old kids that have power lifting type injuries, like symptomatic labrum problems, also poor hip mobility is usually a given as well.

WR – DB types typically are good to decent in the mobility area, but lack in the strength department. So let’s take a look at the absolute strength and the absolute speed continuum. Skill position athletes in high school tend to stay more far right “absolute speed” sprinting, jumping etc. with just body weight exercises not truly developing their strength potential.



How can they better prepare themselves in HS to prepare for the rigors of college football?

First try and become use to strength training in season. Strength training isn’t just for the off season; its benefits are just as important during the season as well.

Try to report to their respective school in as best shape possible. The worst mistake an athlete can make is reporting to either training camp or the early period in July not being physically prepared. If you’re not responsible enough to follow the program on your own, hire yourself a qualified performance coach or ask a high school coach to help.



How important our grades and character in developing a quality football player?

Wow I had to learn that the hard way coming out of high school. I had to go the JUCO route out of high school for a semester, then PROP 48 for a year. Like the old saying goes “NO GRADES NO PLAY” If an athlete can’t meet NCAA requirements no matter how much a coach or coaches loves you as potential athlete, there is nothing they can do for you. Show me a kid with poor grades and I will show you kid with character flaws, whether its laziness or defiant it takes responsibility and effort to do well on the field and in the class room.



What services are available for improving test grades if you struggle with a particular subject?

This I am not sure about, but I do know colleges offer excellent academic aid “study hall, tutors etc” now a days







What can a HS football player expect during a junior day?

It’s a great way to meet potential coaches and gain exposure. Most Jr days consist of 40 yard dash, variety of agility drills and position specific work.



How can an athlete gain favor in a coach’s eye? What can they do to make a good impression?

Well coaches can say what that want, but the first thing that gets the coaches eye is what the player physically looks like, “passing the eye test”. Second standout on film, have that “wow factor”. If you do not have quality film “play on the field” its tuff to get recruited. When they meet coaches in person conduct themselves like an adult. Introduce themselves to the coach look him in the eye and shake his hand.



What are 3 exercises that every football player should master?

Well In the weight room I am going to say Olympic lifts and its variations, rear foot elevated split squats and chin ups. Field work 10 and 20 yard sprints, and pro agility drill.



What supplements do you recommend?

My response when I get asked this question is, do you eat 3 meals and two snacks every day? If the answer is no, then start there. If the answer is yes then multi vitamin, fish oil, protein supplement and maybe creatine.



What is ideal for preparing for two a day practices?

NCAA has limited schools to only two two a days during summer camp, so the grind is not what it once was.



How important is time management when dealing with a D1 athletic schedule? Can you walk us through a typical day for one of your football players from waking up, classes, meetings, study hall, eating, and leisure time?

The everyday grind and structure of the college athlete is just appreciated by the outsider unless you have done it! The typical Monday in season looks like the following.

Get their workout in between 6am – 2pm

Typical student athlete has 3 classes a day. 8am 10am and 1130am

Treatment 6am and 230pm

Study hall 2pm and 730pm

Team meeting 3 individual position meeting 330

Jason Spray has climbed the ladder of success rapidly in the sports performance industry, since his collegiate athletic career, and he continues to exemplify the tremendous work ethic that made him a decorated gridiron standout at Middle Tennessee State University. The durable and hard-working Spray played in 32 career games at Middle Tennessee. He was named co-captain of the 8-3 2001 Sun Belt Championship team.

Coach Spray is an expert sports performance coach whom writes for STACK and Premier Players Magazines. Coach Spray has been involved in sports performance at the collegiate level for nine years, and has worked with athletes from many sports who compete at various levels to improve performance, eliminate dysfunction and recover from injury. Coach Spray has published articles about his proven training program and innovative methods for many prominent strength and fitness related sites. Coach Spray has spoken in front of groups as diverse as honor students, salesmen, sport coaches, church groups, parents, military and sports medicine teams. Spray’s group of offseason pro projects has grown over the years, and the players often come to Murfreesboro on short notice during breaks in their schedule to train with coach Spray.