Football Conditioning

[football43]

What kind of sprinting is really good for football?

[oakbark]

Originally Posted by football43

What kind of sprinting is really good for football?

Short sprints you dont run 100 yards in football especially as OLB. Training methods would be

Box Sprints

Shuttle Sprints Both turn and run and sprint and forward/ backpeddle back variations.

Sprinting in Sandpit try also doing very slow bodyweight lungs across the sandpit, knee to floor.

Cone Drills.

Ladder Drills

try jumping drills as well.

You dont want to be training by running halfway across the field. That isnt what you do in the game. Its short bursts, lots of direction change. You start sprints from the position you start in the game and you should try to maintain the position you would want to be in the game. You dont want to be sprinting upright, you want to keep your centre of gravity low.

[football43]

How many times of each exercise should I be doing and for how much time a day and in a week?

[oakbark]

I would do between 15-20 reps resting 20 - 30 secs a set. that is how much rest you get between movements in football. I would do three days a week. Distance should be between 10-40yds. If your sprinting further that often your team has other issues that wont be solved by your speed.


Other things to try are, High Kicks, Glute kicks, resisted running. With box sprints/cone drill you want someone to either shadow or tell you which direction to go. Its about reaction time as much as it is the bodies ability to change direction at speed.

Change the exercises up each session and see how you respond. Dont do the ones which are easiest every week.

[Frank1978]

Another thing that I did when I was a Middle Linebacker was suicides.

Start at the endzone sprint to the 5 then back to the EZ then sprint out to the 10 and back to the EZ...do this until you get to the 25 yardline sprint back to the EZ and then Sprint out to the 40.

I did this and watched my reaction times increase, my short distabce speed increase and my 40 time increased. I got my 40 time down to like 5.2 - 5.4. Never could get it down to sub 5

[JrHighHercules212]

us in texas do what we call rabit chase. run person runs down the sideline full speed. while the other person on the other side works on his tackling angle and trys to run across at a good angle and catch the "rabit" works speed,tackle angels and endurance.and also if you dont catch him you gotta go to the back of the line and keep chasing a new rabit til you finally catch him.

work on endurance if your a linebacker.

last week we won our first game due to the other team getting tired. you could clearly see that. they were a great team but by the 2nd half they were dead.

do ladders
suicides are good for endurance

[oakbark]

Originally Posted by JrHighHercules212

us in texas do what we call rabit chase. run person runs down the sideline full speed. while the other person on the other side works on his tackling angle and trys to run across at a good angle and catch the "rabit" works speed,tackle angels and endurance.and also if you dont catch him you gotta go to the back of the line and keep chasing a new rabit til you finally catch him.

work on endurance if your a linebacker.

last week we won our first game due to the other team getting tired. you could clearly see that. they were a great team but by the 2nd half they were dead.

do ladders
suicides are good for endurance

That is a Loss chalked down to poor coaching, there is no excuse to sending out a team not in a condition to play a full game. especially in a hotbed of High School football like Texas.

[5kgLifter]

Originally Posted by football43

What kind of sprinting is really good for football?

Give Tabata a try 3 times a week if you have the time for a few months: It's supposed to increase anaerobic and aerobic capacity, and a firefighter replaced his norma workout for a few month of these and sailed his yearly physical, which obviously included a lot of running.

Tabata:

Jog 5 mins (or enough to warm body and raise heart rate)
20 sec sprint...10 sec rest (active rest as in walk)
20 sec sprint...10 sec rest
20 sec sprint...10 sec rest
20 sec sprint...10 sec rest
5 minutes jog cooldown
Finish.

Takes 15 minutes in total, but be warned it's only for the extremely fit

[JrHighHercules212]

Originally Posted by oakbark

That is a Loss chalked down to poor coaching, there is no excuse to sending out a team not in a condition to play a full game. especially in a hotbed of High School football like Texas.

lol yes i know. at the 3rd q they were almost dead. there d line just left me with wide open wholes. and there running back just went 50% the rest of the night. its a pitty they were a good team only if they ran some more

[NicoSuave32]

gasers - run sideline/back then sideline/back again in under 25-30 seconds

miamis - start at endzone sprint 25 yards do push ups for 30 seconds/ sprint 25 yards do sit ups for 30 seconds/ sprint 25 yards do mountain climbers with a squat thrust for 30 seconds/ sprint 25 yards rest. rest 2 minutes between quarters and 5 minutes at half time, complete all for 4 quarters.

ladders

bear crawls end with a summersalt

(if you have a partner) weighted gasers - carry your partner piggy back style one set, fireman carry the next set, baby carry next set, and end with piggy back style. try to finish each set in 1 minute, rest interval 3.5 minutes.

4 Stages of Hell (made the name up =D) - start at the corner of the outside of the field at one of the endzone. bear crawl from endzone corner to endzone corner, sprint 100 yds down to next endzone, lunges from endzone corner to endzone corner, and sprint back to the start and repeat. go anywhere from 5-10 minutes and get as many sets as you can.

I would suggest do 1 a day everyother day, but whatever you can handle.