CONDITIONING DESCRIPTIONS

Transcription

1 CONDITIONING Conditioning is the basis of our success in this football program. Our football teams have always WON the 4 th quarter. Every football team in the country lifts weights but not every team conditions! The focus of our conditioning program is anaerobic conditioning. Research has proven that football is an anaerobic sport. We want our teams to be as fast and as powerful in the 4 th quarter as we are in the 1 st. The conditioning program will begin with three sessions a week. By the end of the summer you will be performing some form of a conditioning routine five times a week. Make sure that you refer to the daily schedule that is provided and follow the workouts in that order. Always precede a conditioning workout with some form of a dynamic warm-up. The conditioning is programmed 3-5 times a week and can be found on the daily schedule. Descriptions of the conditioning routines can be found below. Each week and phase is different and has a specific goal. It is very important that you read the conditioning section thoroughly. Read the following to understand what needs to be done this summer. The Sioux run schedule is June 14, July 12, and August 2. All the runs will start at 10:00 on the Memorial stadium football field. The conditioning program is designed so that you arrive at camp in the best possible condition. It is important not to skip any of the workouts. The first couple of weeks of the conditioning program are designed to increase your aerobic capacity, decrease body fat, and acclimatize to the summer weather. An increase in aerobic capacity will allow you to recover more quickly from the workouts that will follow. It will make the anaerobic workouts more effective. Methods used in this phase will be general aerobic activity, tempo runs, and 350 s. After an aerobic base has been achieved we will start intense anaerobic workouts. The goals of these workouts are to increase your anaerobic capacity. These workouts will consist of high intensity work lasting seconds with prescribed rest intervals (normal work to rest ration is 1:3 and to be used unless a rest interval is prescribed. This means for every second of work you should rest three seconds. If an interval takes 30 seconds to run you should rest 90 seconds). You will be performing shuttle runs and intervals during this phase. Aerobic capacity will also be maintained. Towards the end of the summer, the conditioning workouts will be shorter and more intense. We will try and get you in football shape. You will be performing short shuttles, sprints, pattern sprints, and agility stations during this phase. All the conditioning workouts are described below.

2 CONDITIONING DESCRIPTIONS Aerobic Activity - Perform any type of aerobic activity that you choose. Any activity that is steady state in nature is suitable. Acceptable activities could include the following: jogging, swimming, rollerblading, biking, Stairmaster, or elliptical. Follow the workout for the designated time. You should achieve a heart rate of 160 or higher throughout the workout. To check your heart rate, place your first and second finger lightly over your carotid artery, which can be felt on the right or left side of your neck slightly below you chin. Count the number of beats for 10 seconds and multiply by 6. This gives you beats per minute. And remember, don't use your thumb to check, because your thumb has it's own beat. 110 Yard Tempo Runs - These are performed on the outside of a football field. Run at 80% effort down the sideline (starting at the goal line). You will start at the goal line sprint down the sideline to the end zone (110 yards) and decelerate the remaining 10 yards to the far end line. From this position, walk across the football field (end line) to the opposite sideline, and repeat. You are essentially making a lap around the outside of a football field by sprinting down the sidelines and walking across. Once around the complete field are 2 reps. Remember to run at 80% and not higher. Sprinting that far at full speed can cause sprinting mechanics to break down. 350 s - These are performed on the outside of a football field. Sprint a lap around the outside of a football field. Similar to 110 s, without the walking. Adhere to the prescribed rest interval. You should aim at completing each rep in less than 55 seconds for skill players, 60 seconds for linebackers and tight ends, and 65 seconds for lineman. Disneyland s You will also use a football field for Disneyland s. We will start full speed sprinting with this workout. You will start were the goal line meets the side line. From this point, sprint straight across the field (down the goal line) to the opposite sideline. Round the turn and jog back across the field down the 5 yard line (You will now be near your starting point but at the 5 yard line). After the jog you will walk back across the field on the 10-yard line. When you are back across the field repeat the sprint jog walk sequence all the way down the field to the opposite end zone. This is one rep. Interval Training These will be performed on a track. These are all out sprints for a predetermined distance. The first workout will be 4x400m. Sprint a 400m (one lap around the track). You will rest for the prescribed time then repeat for the designated number of reps. These sprints should be performed as hard as possible. Shuttle Runs - Set up a distance 25 yards apart (ideally just use a football field). Sprint back and forth, touching the lines, for the designated distance. A 300-yard shuttle will be down and back six times. Observe the rest periods given or use a work to rest interval of 1:3. These runs should be performed as hard and as fast as possible.

3 Sprints - Sprints are straightforward movements. The idea behind sprinting is increasing speed. To become fast you must run fast. You cannot do the sprint at half speed, full speed or nothing. The sprints will be in interval training where you have a work rest ratio. If you run a 40-yard sprint and have 1:5 work/rest ratio and you run it in 5 seconds then you do not perform the next sprint until 25 seconds has passed. You can also walk back for your recovery. You should be fully recovered for your next rep. Agility Circuit Agility Circuit will be performed on Tuesday and Thursday at the end of the summer. This will be similar to the morning runs performed during the school year. The agility circuit can be found in the agility section with setup descriptions. Agility circuits will be used to increase agility while acting as a conditioning workout. There are two circuits that you will perform. Take a short amount of rest (25 seconds) between reps. Remember to use the movements described. If you don t have access to cones for the drills you can use almost anything to set up the drills (shoes, cups, etc). Pattern Sprints - Pattern sprints are used to simulate football specific conditioning. The patterns are specific football movements that are used by each position on the field. The patterns are to be trained with game conditions in mind. The patterns are divided into 4 quarters; with 8 patterns per quarter you are to take 25 seconds between each pattern, and full recovery during half time. You start the patterns from the middle of either goal line. Each pattern will begin with the stance that is specific to each position and will be run at full speed. After each pattern you will jog back to the middle of the goal line, rest 25 seconds and prepare for the next pattern. The pattern sprints accomplish the goal of specific conditioning for you as a football player. (L) 40 yrd (G) (A,C,E) (K) (I,J) (B,D,F) (H) 50 yrd 40 yrd 30 yrd 20 yrd 10 yrd Goal line Patterns A) Shuffle Left Sprint 20 B) Shuffle Right Sprint 20 C) CariocaLeftSprint15 D) Carioca Right Sprint 15 E) Pull Left Sprint 10 F) Pull Right Sprint 10 G) Sprint 10 Post Left 15 H) Sprint 10 Post Right 15 I) Back Pedel 20 Sprint 10 J) Bound 20 K) Sprint 40 L) Sprint 60

4 SIOUX RUN SIOUX RUN: The Sioux Run is an anaerobic fitness test that is run on the football field and is 850 yards long. We test the Sioux Run at the beginning of two-a-days and because this is a test, there are consequences if you fail. 1) You will be considered out of shape and will need extra conditioning to get into shape. 2) You will lose respect of your teammates who worked hard to get in shape. Because the Sioux Run is 850 yards long it is considered a lactic acid anaerobic activity, it is best that you perform a light 5 min. jog directly after completing the run. This will help in the removal of the lactic acid. Follow the directions below: TIMES: A. Start at goal line of the football field. B. Run to 25-yard line and back to goal line. C. Run to 50 and back to goal line. D. Run to furthest away 25 and back to goal line. E. Run to opposite goal line, and back to original goal line. F. Run from goal line to the opposite end-zone line, then back to the end-zone line, then back to the opposite end-zone line (Finished). G. If test is done correctly, you will have run a total of 850 yards, and will finish at the opposite end of field from where you started. * Sioux Run Record: 2:18 - Steve Sedlacke August :20 O.L. over 275 lbs. & D. L. over 300 lbs. 2:55 TE 3:10 O.L. under 275 lbs. and D.L. over 275 lbs. 2:50 FB./L.B./Q.B. 3:00 D.L. under 275 lbs. 2:45 R.B.. 2:55 Kickers 2:40 D.B./W.R START FINISH Goal Line 25 yd 50 yd 25 yd Goal Line

5 SPRINTING TECHNIQUE We want you to understand and practice proper running mechanics and fundamentals during your summer training, thereby improving your speed and running efficiency. As you understand proper sprint form technique, you can focus on certain sprinting actions in the drills enclosed in your summer workout manual. POINTS OF CONCENTRATION: 1. Relaxation: Don't tighten any parts of the body; Keep the hands open with the thumbs up; Keep the teeth and jaw relaxed. 2. Body Position: Stand tall with a slight forward lean from the waist. Shoulders should rest just in front of the hips. Your stomach should be "tight" and the back flat. The hips and butt should be tucked under with the pelvis "looking up." 3. Arm Action: Keep the elbow at a 90-degree angle, with the action of a pendulum swing from the shoulder. The arm action should be straight and not across the body (keep thumbs up-not in). The shoulders should be relaxed with the elbows down, and the emphasis should be on the arm drive BACKWARD, with the backhand going slightly past the back pocket. The front hand should return normally forward after the backward drive, up to about shoulder height. 4. Head & Eyes: Keep the eyes straight ahead and do not "bob" the head up and down or from side to side. 5. Knee Lift: Drive the knee up to waist level in a straight line up and down. 6. Foot Action: The action as the foot strikes the ground should be a clawing action as you are pulling on the ground. The action should be TOE UP-HEEL UP-KNEE UP, so as the foot leaves the ground for your next stride your toe should go up with the sole of the foot flat to the ground. Your feet should come down in a straight line and should land within 1" to 2" inches of each other (wide-wise).

6 SPRINT TECHNIQUE DRILLS A) Seated Arm Action Sit on the ground with legs straight out in front. Arms should be at a 90-degree angle and all movement should occur at the shoulder. Hands should be open and come up to chin level. Push the elbow back, to where the hand just passes the hip. Go through this motion as fast as possible for 30 seconds. If you are going hard, butt should bounce off the ground. B) Giant Swings Stand upright, with arms straight and hanging to the side of the body. Swing the arms from the shoulder long and slow. Gradually bend the elbow and speed up the movement until the arms are at 90 degrees and you are moving them full speed. C) A March You will march the designated distance using proper running mechanics (described on the previous page). Lift the right knee up to 90 degrees with the toe and heel up. Left arm will drive upward along with the right leg. You will drive up onto the ball of the trail leg foot (left). D) A Skip Perform skips using proper running mechanics. Drive up, in a skipping motion, with the right knee and left arm. Knee/upper leg should be parallel to the ground. Toe should be up (dorsiflexed). Emphasize arm action, toe up, heel up, knee up and contacting the ground directly under the hip. E) High Knee Run Perform high knees using the proper mechanics already described. Emphasize good arm action and heel/toe/knee up. Maintain good posture (slight lean) and a fast stride rate. F) Butt kicks Bring your heel to butt as quickly as possible with your ankle dorsiflexed. Emphasize proper arm action and mechanics along with performing the drill as quickly as possible. G) Power Skips Perform the A skip, emphasizing pushing off the ground as hard as possible. Stress height and distance. Speed Technique Drills: A) Seated Arms Action 3x30 seconds B) Giant Swings 3x30 seconds C) A March 2x20 yards D) A Skip 2x20 yards E) High Knee Run 2x20 yards F) Butt kicks 2x20 yards G) Power Skip s 2x20 yards