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Football Training: Speed Testing and Training Considerations


Football Speed Considerations …

Football Speed Considerations
Energy systems
Testing considerations
Dynamic Warm-up
Speed training
Sprint techniques

Presented by Randy Bauer
Bauer Physical Therapy
Laguna Hills, CA

Published in Sports , Technology
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  • 1. “Success demands singleness of purpose” - Coach LombardiFootball Training Developing Football Speed… Randy Bauer PT, ATC Bauer Physical Therapy
  • 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-UpDynamic 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