Position Specific Metabolic Training for HS Football位特异性代谢HS足球训练

1、position specific metabolic training for h.s. footballminnesota high school football coaches clinicuniversity of minnesotametabolic conditioning conditioning exercises intended to increase the storage and delivery of energy for any activity. conditioning muscles to better use the fuel delivered to t

2、hem by improving the efficiency of the different metabolic pathways. 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 tab

3、ata science tabatas 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 sec

4、onds. 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 3football applications phosphogen / phosphocreatine (pcr) system provides 90% of energy production. (exercise and sport scienc

5、e) stated football conditioning drills but not football unit position drills, provided metabolic stimulus. (garrett, kirkendall)metabolics sport and position specific training train the correct energy system required incorporate football position specific skills nsca research journal of strength and

6、 conditioning research, 2006, 20(1), 58-61.descriptive informationlevelgamesdrivesplaysplays/drivehigh school10522947 (11) college10392426 (14)pro10342678 (12)average play times levelrunpasspuntkick-offhigh school5.65.78.78.2college5.169.810.3 pro5.25.98.911.2all levels average 1:6 work rest ratiore

7、covery between playslevelrecovery (no stoppage)recovery (stoppage)high school 32 82college 34 90pro 35 113*all levels averaged 1 stoppage per driveapplications work in groups of 5-6 (1:5 work rest ratio). incorporate position unit football drills. sprint groups for team / linear training. pattern ru

8、nning for position specific / non linear training.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 laddershs metabolic tra

9、iningsprinttimerecovery14302535364047805420653076308780972010840119sprinttimerecovery162026203620462056206620repeat 2-4 times with 3-8 minutes between sets2 minute drillcollege metabolicssprinttimerecovery152525353645473558906525753586459890105251163512745138sprinttimerecovery17202720372047205720672

10、077208720repeat 2-4 times with 4-8 minutes between series2 minute drillpattern 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 r

11、esult is 5 sets of running drills, by position, done as a team with 1 2 mins of rest in between. (4 quarters, overtime)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 s

12、ummer. 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.linebacker stanford football 2009 new player orientation conditioningweek #1 day #1week #1 day #2week #1 day #3anaerobic conditioning 4th quar

13、ter finisher tempo runs x4 2:00 w/ 3:00 walking recoveryol / dt = 410 (start back of ez, first trip is 110 +3)de = 480 (start 20, first trip is 80 yards +4) lb/te/fb/qb = 495 (start 5, first trip is 95 yards +4)tb = 515 (start 5 yards in ez and run to 5 yards in ez, first trip is 115 + 4) wr/db = 55

14、0 (start 50, first trip is 50 yards + 5)run the specified distance for your position group in 2 minutes. you have 3 minutes to walk back to your start line before the next rep. start in a 2 point stance and accelerate hard for the first 10-15 yards then run relaxed with technique and tempo.turn on a

15、ll odd numbered reps with your right foot over the line and your left foot on all even numbered reps. anaerobic conditioning 4th quarter finisher timed 300 yard laps x3ol = :65 dt = :60 fb / te / de / lb / spec = :55 qb / tb / wr / db = :50each position group will start at a specified corner of the

16、field prepared to run the length of the field. you will complete one full lap cutting the corners as marked by cones set on the five yard line and 5 yards in from the sideline on the goal line. allow :60 (one minute) for recovery between reps, during which you should perform 10 v-ups.anaerobic condi

17、tioning 4th quarter finisher gassers x8ol / dt gl = :21big skill = :19skill = :17each position group will start at a specified line on the field. then run to the line to gain and back through the original start line. you should try to touch your foot past the line to gain on each rep as you make you

18、r turn back to the start/finish line. try to accelerate hard for the first ten yards on the start and turn of each rep.allow :45 for recovery between reps. 20lb/te/fb/qbol/dtdeg5fb/te/spec.lb/deoldttbdbqbwrbig skill = :1950skill = :17ol/dt = :21gtb50wr/dbstanford football 2009 new player orientation

19、 conditioningweek #8 day #1week #8 day #2week #8 day #3anaerobic conditioning 4th quarter finisher tempo runs x14 :10 w/ :50 recoveryol / dt = 65 yardsbig skill = 73 yardsskill = 80 yardsrun the specified distance for your position group in 7 seconds. you have 30 seconds to walk to your start line f

20、or the next rep, heading in the opposite direction. start in a 2 point stance and accelerate hard for the first 10-15 yards then run relaxed with technique and tempo trying to work on full arm actions and leg cycles.if you miss a rep that extra time will be deducted from your rest so that you start

21、a rep every minute for the total number of reps.anaerobic conditioning 4th quarter finisher gasser ladder = 1/2, full, extended, full, 1/2 (1,2,3,2,1)ol / dt = :21 / :44 / :64big skill = :19 / :40 / :60 skill = :17 / :36 / :56 each position group will start at a specified line on the field. then run

22、 to the line to gain and back through the original start line. you should try to touch your foot past the line to gain on each rep as you make your turn back to the start/finish line. try to accelerate hard for the first ten yards on the start and turn of each rep.allow :45 / 1:30 / 3:00 for recover

23、y between repsanaerobic conditioning 4th quarter finisher cut 90s x14 w/ :60 recoveryol / dt = :20big skill = :18skill = :16run from the goal line to the 30 yard line and step your foot past the line as you turn then run back to the goal line, turn and run back to the 30 yard line to finish.start your next rep from the 30 finishing at the goal line.start in a 2 point s