Football TrainingDeveloping Football

Speed…

“Success demands singleness of purpose”- Coach Lombardi

Randy Bauer PT, ATCBauer Physical TherapyRbauer@bauerpt.com

Preview

• System Considerations• Testing Considerations• Periodization Training• Dynamic Warm-up• Speed Considerations• Sprint Technique• Conditioning

Testing Considerations

• Stretch-Shortening Contraction• Acceleration• Speed• Change of Direction• Speed endurance

Testing Considerations

• Stretch-Shortening contractiono Sprint Bounding

Sprint bounding Index Speed X # of Steps (30m with 10m Fly Zone). Ex: 4sec X 14 = 56

o Hopping Multiple jumps for time or distance

Double Single

Testing Considerations

• Accelerationo Timed bouts over short distance

10 - 20m

• Speedo Timed bout at max speedo Tested as flying time.

10-20m fly zone with 20-40m speed zone.

Testing Considerations

• Change of Direction (CoD)o Assess

Acceleration Deceleration Multiple direction

Forward, lateral, backward Position specific

Testing Considerations

• Speed Enduranceo Ability to maintain over distance

40yd vs 100ydso Ability to maintain over distance with rest interval

30 - 40yd x 6-8 reps Short rest interval (25-30secs.) Measure decay time

Slowest/Fastest = % changeo Ability to maintain increasing speed over time.

Beep Test

System Considerations

• ATP-Pc (Alactic)o Train through short work duration

5-15secso Work:Recovery Interval

1:4-10 mins.o Increase duration or inadequate RI

Convert to anaerobic glycolysis (increase lactic acid)

System Considerations

• Lactic Acid (anaerobic glycolysis)o Initial 8 sec. - 1.5 mins.o Increased duration, increased LAo Inadequate rest, increased LAo Football requirements:

Repeated work bouts: < 10-20 secs/play Rest bouts(huddle): < 30 secs. Train for lactic tolerance.

System Considerations

• Aerobic:o Work in presence of oxygen.o Intensity < 85% of max HRo Duration > 1-2 mins.o MaxVO2

Increased transportation by circulation system. Increased utilization of O2 by muscular system.

o Aerobic Training:Basis of fitness program.

Dynamic Warm-up

• Movement Basedo Walking Drills

Knee to chest Lunges (lateral, forward, diagonal) Hip Rotation(Fwd to Bkwd, Bkwd to Fwd)

o Slow Jog Butt kicks A-Skips Carioca Hop-Hop w/ Knees to Chest Skip Bounds Lateral Hurdle Drills

Dynamic Warm-UP

• Combine Core (Mat)o Single leg bridgeso SKTC w/ alternate leg reacho Hip Sweepso LE Cross-overo Lateral Lunge

• SmartBello Dynamic Warm-upo Pre-Weight Trainingo Pre-Speed Training

Dynamic Warm-Up

Dynamic Warm-UP• Movement preparation• Increase mobility• Sport/Position-specific• Injury Prevention

Ankle and HipMobility

Sprint Technique

Methods to Develop speed (Bompa)

• Intensity of Stimuli• Duration of Stimuli• Volume of Stimuli• Frequency of Stimuli• Rest Intervals

Speed Considerations:

• Intensityo Power outputo Relative to current max

100%= 4.8sec(40y) 90% = 5.3sec(40y)

• Intensity and Recoveryo Higher the intensity, recoveryo >95% most effective for speed trainingo Fatigue recruit of large muscle fibers

Speed Considerations:• Speed Work

o Emphasize ATP-PC systemo Duration 7seco Intensity 95%o Rest 1-2 min./ sec of run

• Types of Speed Worko Short accelerationo Fly runso Runs over varied distances(in and out)o Note: lactic tolerance will perceived exertion and allow for

greater volume of work.

Speed Considerations

• Plyometricso Definition: an exercise that enables the muscle to

produce a maximum force in short period of time. Concentric contraction preceded by stretch, eccentric

contraction, is able to produce greater force.

o Safety: Age Body Weight Strength Prerequisites Jumping Surfaces Sport Demands

Speed Considerations

• Plyometricso Stretch-Shortening Contraction(SSC)

Concentric Contraction Sprint start, dead lift

Eccentric Contraction Counter movement of jump, landing from hop/jump

Amortization Brief period between the two Shorter this phase, more force produced by muscle.

Methods of Madness

• Examples of Plyometricso Vertical and Horizontal Jumpo Bounding(Alternate Leg)o Hopping(Single Leg)o Box Jumps(<20in.)o Jump Rope

Periodized Training• Hypertrophy Training(HT)

o Increase muscle mass(size of ms. fiber)o Increase volume (sets:reps)=(4-5:8-10) o Intensity(60-80%)

• Maximum Strength Training(MST)o Increase recruitment FT muscle fiberso Moderate volume:(sets:reps)=(3-4:1-6)o Intensity(85-100%)

• Power Training(PT)o Increase explosion to recruit FT fiber rapidlyo Low to Moderate volume:(sets:reps)=(3-4:3-6)o Intensity(30-60%): lower to move weight faster

Periodized Training

• Phaseo Off-season

Macrocycle March: HT (3-4weeks) April: MST (3-4weeks) May: PT (2weeks), HT (1week). MST (1week) June: HT (2weeks), MST (2weeks) July: PT (1week), HT (1week), MST (2weeks) August: PT (2weeks), MST (2weeks)

o In-Season Macrocycle

Sept.-Nov.:PT(1x/week). HT/MST (1x/week)

Sprint Technique

• Sprint Starto Stanceo 40 yard start

• Posture

Sprint Start:Position

SprintStart-1st Step

Conditioning

• Sport-specific:o Average play(time):

7sec./play 25-30sec between play 1:4 work rest

• Position-specific:o Linemeno Skilled players

Conditioning

• System-specifico ATP-PC: <7sec.o Lactic Acid: inadequate to recover ATP-PC will result in LA

build-up.o Aerobic: fitness base

the overall ability to tolerate sustained work.o Ergogenesis

 • When

o After technique, coordination, speed/acceleration training.o Tempo of practice

Conditioning

• Componentso Explosiveness(Power)o Change of Direction(Agility)o Acceleration/Deceleration(Quick)o Adequate recovery(Rest)o Anaerobic base(Speed Endurance)

Speed with intermittent recovery Increase LA tolerance

o Aerobic Ability to sustain work over time(Fitness)

Conditioning Ideas

• 10 yard line drillso 0-10-5-10(20y), jog 20y, Repeat (8 reps, jog 2 mins.,

Repeat (2-3 sets).• 20 yard up-backs (Skill positions)

o Sprint 20y and back(40y), Jog 40yo Repeat 8 times.

• Circuitso Stations with varied componentso Power(UE/LE), Agility/COD, Strength, Quickness