Football Training: Speed Testing and Training Considerations


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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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Football Training: Speed Testing and Training Considerations

  1. 1. “Success demands singleness of purpose” - Coach LombardiFootball Training Developing Football Speed… Randy Bauer PT, ATC Bauer Physical Therapy
  2. 2. Preview• System Considerations• Testing Considerations• Periodization Training• Dynamic Warm-up• Speed Considerations• Sprint Technique• Conditioning
  3. 3. Testing Considerations• Stretch-Shortening Contraction• Acceleration• Speed• Change of Direction• Speed endurance
  4. 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. 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. 6. Testing Considerations• Change of Direction (CoD) o Assess  Acceleration  Deceleration  Multiple direction  Forward, lateral, backward  Position specific
  7. 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. 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. 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. 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. 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. 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. 13. Dynamic Warm-UpDynamic Warm-UP• Movement preparation• Increase mobility• Sport/Position-specific• Injury Prevention Ankle and Hip Mobility
  14. 14. Sprint Technique
  15. 15. Methods to Develop speed (Bompa)• Intensity of Stimuli• Duration of Stimuli• Volume of Stimuli• Frequency of Stimuli• Rest Intervals
  16. 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. 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. 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. 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. 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. 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. 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. 23. Sprint Technique• Sprint Start o Stance o 40 yard start• Posture
  24. 24. Sprint Start:Position
  25. 25. SprintStart-1st Step
  26. 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. 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. 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. 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