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Physical Preparation for American Football

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by

Dustin Perry

on 25 June 2016

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Transcript of Physical Preparation for American Football

Physical Preparation for American Football
A Global Approach
The Body's Energy Systems
Breaking Down the Game
* Bioenergetics - energy systems
* Biodynamics - movements involved
Bioenergetics for Football
- Average Plays per game -
75
- Average series per game -
15
- Average plays per series -
5

- Average time per play -
4.8
- Average time per play special teams -
7.6
- Average Rest time between plays (no time outs) -
34.5 seconds
- Average time between offensive and defensive series -
6-7 minutes
Physical Preparation
Increasing Output Over Time
Special Exercises for Sprinting
Sprint Progressions
Sprinting Distance by Position
Aerboic Training
- Improves recovery between plays
- Improve buffering capacity of hydrogen
- Improve mental process under fatigue
Heart Rate Monitors
*Volumes based on MN team only after 3 years of data collection
Cueing the Sprint
Mechanics First!
If Football is played at 80%, increasing the speed reserve becomes extremely important!
If one accepts that all sports are movement and that sprinting is fundamental to a vast amount of sport actions then one must also accept that its optimization is elemental towards the advancement of sport preparations
- James Smith
Journey Into Speed Training
-Mechanics (previously discussed)

-Running Velocity
-Sprint Progressions
-Sprint Distances
Quantifying CNS Intensive Load Elements
Power Speed
A-Skips
Running A's
Power Skips
Bouncy Run
Bounding Run
Butt Kicks
Resisted Accelerations
Transition to Flat Sprinting
Ground Starts
Push Up Starts
- Prone
- Side Lying
- Supine
- One Knee Down
-Standing
- 3 & 4 Point
Max Velocity
Easy, Fast, Easy
40+20+20
Example:
Speed Potentiation & Progression Review
Cutting Mechanical Flaws & Corrections
Cueing the Acceleration & COD
**Linear & positional movements are performed
*
Extensive
- 75% or slower of best time
*
Intensive
- 80-85% of best time
Means to be Careful of:
Explosive Jumping
Examples of Preliminary Extensive Jumping Exercises
Pogos
Squat Jumps
Tuck Jumps
Scissor Lunge Jump
Examples of Jump Exercises for Acceleration
Jump Up into Pit
Jump Up + Up + Off
Broad Jump to Mat
- Stair Jumps
Examples of Exercises for Elasticity
Box Rebound Jumps
Explosive Med Ball Throws For Acceleration
Squat Throw
OH Backward Throw
Double Hop Squat Throw
Triple Hop Squat Throw
MB Accel #1
MB Accel #2 (Split Stance)
Phase Potentiation Weight Training
-Israetel, Hoffmann, Wesley Smith
-DeWeese
Phase Potentiating of Strength Exercises
Using Weights to Complement Speed
-Hansen
-James Smith
Review of Modalities that Influence Sprinting
Electronic Muscle Stimulation
Examples of EMS in Training
Explosive Strength
Active Recovery
Active Recovery
-Al Vermeil
*The purpose of this lecture will focus on the base of the pyramid-- Physical Preparation
Every Position is Not Created Equally
Look at the Player not the game
The Microcycle
Putting All Biomotor Abilities Together
Thank You for Your Attention!
Full transcript