Aerobic
The key to is to perform the type of running that is done on the field. There are two ways to accomplish this:
Frequent stopping, starting and changing of direction can be a source of tremendous fatigue for athletes not properly conditioned. Therefore, be sure to add multidirectional movements such as backpedaling, shuffle steps, crossovers and reaction drills to the program.
-- http://www.samoalive.com/amf_fit.htm
Friday, February 07, 2003
Researchers at Arizona State University looked at the relationship between the measurements taken at the NFL combine and the round in which the collegiate student-athletes were drafted.
At the NFL draft combine the following measurements are typically taken.
60 Yard or Long
The 60 Yard is the same thing as
the 20 yard but instead of 5,
10, and 5, it is 10, 20, and 10. The 60 Yard is the combine’s
best test of conditioning.
The Drill: From a starting line, a player runs 5 yards and back, then 10 yards and back, then 15 yards and back. He must bend down and touch the line at each 5-, 10- and 15-yard , for a total of six touches.
What it tests: Speed, endurance and conditioning.
-- http://www.theredzone.org/2005/draft/combine/combineinfo.asp
for
Playing involves hitting,
jumping, changing direction and sprinting for short distances with short rests
in between. That is why the running part of a player's should be followed by
short rests. This trains your body to respond like it should during
games.
Common mistake: Players often condition for with long runs around the field. These long runs hurt more than help because the type of muscle used to run distances is different than the muscle used to . Your long-distance muscles (they're called Type I fibers) react more slowly and produce less power than your sprinting muscles (they're called Type IIb fibers). If you only train the slower muscle fibers by running long distances, your body will only use those slower-reacting muscles when you play . Since requires power and speed, players should train the muscles used for sprinting.
The Program
Stick to your workout plan year-round, three
days a week. Two days should be used for ; use the third
day for change-of-direction, agility, foot speed and plyometric drills, which
include jumping, landing and throwing. This will make you more explosive by
improving your muscles' ability to stretch and shorten more quickly.
The two "running" days should consist of a series of timed with brief periods in between (see Table 1 for an example). Each period should be twice as long as the time it took to run the . If it takes you 10 seconds to run an 80-yard , you should for 20 seconds before running your next 80-yard . Run your for a set number of total yards for the day.
Each week, the number of yards can be increased (see Table 2 for an example). Early in the week, do a "heavy" day by running more total yards, and later in the week do a "light" day. Reducing the number of yards you later in the week will help your muscles recover from the week's work.
Train Smart
A year-round plan that includes
will keep you
from pooping out during games, and it will help you avoid having to get back in
shape each season. But never train alone. Always have an adult supervise your
workouts.
THE BOTTOM LINE
TESTINGThe Test will be administered upon reporting to camp. The purpose of the test is to evaluate your anaerobic endurance, first ten ; that is your ability to sustain next to maximal effort for a series of repeated without a significant drop in performance.
Failure to pass the test will result in being held out of camp until you can pass it!
THE TEST
• The test is run on the football field going from sideline to sideline. are a that covers the width of the field two times. From the starting line, run to the opposite side of the field, touching the line with your hand, and sprinting back. Allow 35 seconds before beginning another .
RUNNING WORKOUTS
GUIDELINES TO FOLLOW FOR TESTING:- Warm up (see warm up/ flexibility section)
- Progressive starts if completing a workout.
- Complete the assigned running
- Cool down and stretch
|
PLAYER POSITION |
1st 10 ( width of
field and back)
time required tio complete each
in
seconds |
1st 10
period
between
(seconds) |
2nd 10
( width of
field and back)
time required tio complete each
in
seconds |
2nd 10
period
between
(seconds) |
| OL/DL |
20 |
35 |
21 |
45 |
| TE/FB/LB/K |
18 |
35 |
19 |
45 |
| DB/WR/TB/QB |
16 |
35 |
17 |
45 |
( table adapted from table at http://www.ucbearcats.com/info/clubs/strength/football/SpeedDevelopment.pdf )
The ability to tolerate and recover from large amounts of lactic acid is best met by running that take about 30 to 90 seconds to complete. Run each as hard as possible. Your heart rate should be about 180 BPM at the end of each . This is an excellent method of bridging the gap between distance running and conditioning.
LACTIC ACID PROGRAM
On day 1 use a work/ ratio of 1:2. On day 2 keep the the same and try to improve your average time.
| WORKOUT WEEK | |
1 |
8 ( 35 secs) |
2 |
9 ( 35 secs) |
3 |
10( 35 secs) |
| 4 |
11 ( 35 secs) |
( table adapted from table at http://www.ucbearcats.com/info/clubs/strength/football/SpeedDevelopment.pdf )
A SAMPLE OF OTHER RUNNING PROGRAMSThe ability to fast and to fast repeatedly is best met by conditioning. Each must be run as hard as possible. Running hard is the only way to get faster, get in shape, and prevent injuries. When completing conditioning we use a “set and repetition” approach. After running a series of “repetitions” with a short period, we will take a longer break before starting the next “set” of repetitions. The short between individual provides conditioning while the longer between sets allows enough recovery to clear the lactic acid and keep the running speed fast. CONDITIONING PROGRAM
| WEEK | TUESDAY |
THURSDAY |
SATURDAY |
| 1 |
Set #1 4 x 40 yd (15 sec. ) 1 minute Set #2 4 x 40 yd (15 sec. ) 1 minutes Set #3 4 x 40 yd (15 sec .) |
Set #1 3 x 200 yd (45 sec. ) 3 minutes Set #2 5 x 40 yd (15 sec. ) 1 minute Set #3 5 x 40 yd (15 sec. ) 3 minutes Set #4 5 x 40 yd (15 sec. ) |
Set #1 5 x 40 yd (15 sec. ) 1 minute Set #2 5 x 40 yd (15 sec. ) 3 minutes Set #3 5x 40 yd (15 sec. ) 1 minute Set #4 5 x 40 yd (15 sec. ) |
( table adapted from table at http://www.ucbearcats.com/info/clubs/strength/football/SpeedDevelopment.pdf )
Drill Description Example & Half are a that covers the width of the field two times. From the starting line, run to the opposite side of the field, touching the line with your foot, and sprinting back. Allow 35 seconds before beginning another . Half are only down and back one time with 40 seconds .
-- http://www.ucbearcats.com/info/clubs/strength/football/SpeedDevelopment.pdf