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Position Specific Metabolic Training for H.S. Football

Position Specific Metabolic Training for H.S. Football. Minnesota High School Football Coaches Clinic University of Minnesota. Metabolic Conditioning. Conditioning exercises intended to increase the storage and delivery of energy for any activity.

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Position Specific Metabolic Training for H.S. Football

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  1. Position Specific Metabolic Training for H.S. Football Minnesota High School Football Coaches Clinic University of Minnesota

  2. Metabolic Conditioning • Conditioning exercises intended to increase the storage and delivery of energy for any activity. • Conditioning muscles to better use the fuel delivered to them by improving the efficiency of the different metabolic pathways.

  3. History • Once believed that only aerobic conditioning served to increase cardiovascular health, studies have now shown that anaerobic conditioning may also condition the heart to a same level as aerobic training alone. • Dr. Izumi Tabata

  4. Science • Tabata's four minute high intensity group experienced better V02 max improvement than the control group, which followed a 60 minute moderate intensity regimen. • The phosphagen pathway is primarily responsible for providing energy for the most high-powered activity lasting less than ten seconds.

  5. Sprint / Phosphagen Training • High Intensity Interval Training • 10 – 30 seconds in duration, followed by 30 – 90 seconds of rest. • 25 -30 reps • 1:3 work rest ratio = groups of 3

  6. Football Applications • Phosphogen / Phosphocreatine (PCr) system provides 90% of energy production. (Exercise and Sport Science) • Stated football conditioning drills but not football unit position drills, provided metabolic stimulus. (Garrett, Kirkendall)

  7. METABOLICS • Sport and position specific training • Train the correct energy system required • Incorporate football position specific skills • NSCA Research – Journal of Strength and Conditioning Research, 2006, 20(1), 58-61.

  8. Descriptive Information

  9. AVERAGE PLAY TIMES ALL LEVELS AVERAGE 1:6 WORK REST RATIO

  10. Recovery Between Plays *ALL LEVELS AVERAGED 1 STOPPAGE PER DRIVE

  11. Applications • Work in Groups of 5-6 (1:5 work rest ratio). • Incorporate Position Unit Football Drills. • Sprint Groups for team / linear training. • Pattern Running for Position Specific / non linear training.

  12. Sprint Groups • 5-6 groups based on 40 times. • Run from 20 to 20. • Simulate a game with drives (reps) • Move top finishers up a group, bottom finishers down a group. • Jungle run for variety - Strongest Paws, and Fastest Claws. • Sprint Ladders

  13. HS METABOLIC TRAINING 2 minute drill Repeat 2-4 times with 3-8 minutes between sets

  14. COLLEGE METABOLICS 2 minute drill Repeat 2-4 times with 4-8 minutes between series

  15. Pattern Running • Wroblewski (1997) produced a series of pattern running drills that accomplishes specific training for football by position. • St. Ignatius High School in Cleveland, OH. • Progressive 10 week Training Progression • End result is 5 sets of running drills, by position, done as a team with 1 – 2 mins of rest in between. (4 Quarters, Overtime)

  16. Pattern Running • Kraemer NDSU further developed, and deepened the practice and provided. • Wayzata combines the pattern running cards from NDSU and progression from St. Ignatius each summer. • This allows for metabolic as well as position specific training for athletes. • By end of summer able to mimic a game by position as a team on our field.

  17. Linebacker

  18. STANFORD FOOTBALL 2009 NEW PLAYER ORIENTATION CONDITIONING G LB/DE OL DT FB/TE/SPEC. 50 WR/DB 50 20 DE SKILL = :17 BIG SKILL = :19 5 WR G TB LB/TE/FB/QB QB DB OL/DT = :21 TB OL/DT

  19. STANFORD FOOTBALL 2009 NEW PLAYER ORIENTATION CONDITIONING G #2 #2 #2 #2 35 30 50 OL/DT#1 1/2 27 BIG SKILL #1 BIG SKILL = :19/:40/:60 SKILL = :17/:36/:56 20 SKILL #1 Full G OL/DT = :21/:44/:64 Extended #1

  20. Pattern Running • Done on the field. • As a Team, Group, or Position Segment. • Incorporates reactive stimulus. • Progressive / Goal Setting.

  21. NSCA Performance Summary • Train with energy system in mind. • Train with position specific skill in mind. • Train in a progressive manner. • Progress from linear to non linear when possible. Not always the case. • Train with specific motor / movement. • Incorporate reactive stimulus when possible – throw a ball into the mix.

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