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Position Specific Metabolic Training for H.S. Football

Explore metabolic training for high school football, enhancing energy pathways for efficient muscle fuel usage and cardiovascular fitness. Learn about Tabata's high-intensity method and phosphagen training. Discover position-specific drills for improved athletic performance.

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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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