Football Speed Considerations Energy systems Testing considerations Periodization Dynamic Warm-up Speed training Sprint techniques Specific-conditioning Presented by Randy Bauer Bauer Physical Therapy Laguna Hills, CA www.bauerpt.com 949-588-7278

1. “Success demands singleness of purpose”
- Coach Lombardi
Football Training
Developing Football
Speed…
Randy Bauer PT, ATC
Bauer Physical Therapy
Rbauer@bauerpt.com

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

3. Testing Considerations
• Stretch-Shortening Contraction
• Acceleration
• Speed
• Change of Direction
• Speed endurance

4. Testing Considerations
• Stretch-Shortening contraction
o 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

5. Testing Considerations
• Acceleration
o Timed bouts over short distance
 10 - 20m
• Speed
o Timed bout at max speed
o Tested as flying time.
 10-20m fly zone with 20-40m speed zone.

6. Testing Considerations
• Change of Direction (CoD)
o Assess
 Acceleration
 Deceleration
 Multiple direction
 Forward, lateral, backward
 Position specific

7. Testing Considerations
• Speed Endurance
o Ability to maintain over distance
 40yd vs 100yds
o Ability to maintain over distance with rest interval
 30 - 40yd x 6-8 reps
 Short rest interval (25-30secs.)
 Measure decay time
 Slowest/Fastest = % change
o Ability to maintain increasing speed over time.
 Beep Test

8. System Considerations
• ATP-Pc (Alactic)
o Train through short work duration
 5-15secs
o Work:Recovery Interval
 1:4-10 mins.
o Increase duration or inadequate RI
 Convert to anaerobic glycolysis (increase lactic
acid)

9. System Considerations
• Lactic Acid (anaerobic glycolysis)
o Initial 8 sec. - 1.5 mins.
o Increased duration, increased LA
o Inadequate rest, increased LA
o Football requirements:
 Repeated work bouts: < 10-20 secs/play
 Rest bouts(huddle): < 30 secs.
 Train for lactic tolerance.

10. System Considerations
• Aerobic:
o Work in presence of oxygen.
o Intensity < 85% of max HR
o 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.

11. Dynamic Warm-up
• Movement Based
o 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

12. Dynamic Warm-UP
• Combine Core (Mat)
o Single leg bridges
o SKTC w/ alternate leg reach
o Hip Sweeps
o LE Cross-over
o Lateral Lunge
• SmartBell
o Dynamic Warm-up
o Pre-Weight Training
o Pre-Speed Training

13. Dynamic Warm-Up
Dynamic Warm-UP
• Movement preparation
• Increase mobility
• Sport/Position-specific
• Injury Prevention
Ankle and Hip
Mobility

14. Sprint Technique

15. Methods to Develop speed (Bompa)
• Intensity of Stimuli
• Duration of Stimuli
• Volume of Stimuli
• Frequency of Stimuli
• Rest Intervals

16. Speed Considerations:
• Intensity
o Power output
o Relative to current max
 100%= 4.8sec(40y)
 90% = 5.3sec(40y)
• Intensity and Recovery
o Higher the intensity,  recovery
o >95% most effective for speed training
o Fatigue  recruit of large muscle fibers

17. Speed Considerations:
• Speed Work
o Emphasize ATP-PC system
o Duration 7sec
o Intensity  95%
o Rest 1-2 min./ sec of run
• Types of Speed Work
o Short acceleration
o Fly runs
o Runs over varied distances(in and out)
o Note:  lactic tolerance will  perceived exertion and allow for
greater volume of work.

18. Speed Considerations
• Plyometrics
o 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

19. Speed Considerations
• Plyometrics
o 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.

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

21. 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 fibers
o Moderate volume:(sets:reps)=(3-4:1-6)
o Intensity(85-100%)
• Power Training(PT)
o Increase explosion to recruit FT fiber rapidly
o Low to Moderate volume:(sets:reps)=(3-4:3-6)
o Intensity(30-60%): lower to move weight faster

22. Periodized Training
• Phase
o 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)

23. Sprint Technique
• Sprint Start
o Stance
o 40 yard start
• Posture

24. Sprint Start:Position

25. SprintStart-1st Step

26. Conditioning
• Sport-specific:
o Average play(time):
 7sec./play
 25-30sec between play
 1:4 work rest
• Position-specific:
o Linemen
o Skilled players

27. Conditioning
• System-specific
o 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

28. Conditioning
• Components
o 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)

29. Conditioning Ideas
• 10 yard line drills
o 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 40y
o Repeat 8 times.
• Circuits
o Stations with varied components
o Power(UE/LE), Agility/COD, Strength, Quickness