FUNCTIONAL CONDITIONING FOR

FOOTBALLGlazier Clinics March 5, 2011

“Toughen” Up???

Best Football Shape

Optimal Performance

Best Football Shape & Optimal Performance

UNDERSTAND YOUR GOALS

Aerobic Endurance: ◦ The body’s ability to use 02

for energy production for long duration activity.

Anaerobic Activity:◦ Short, intense bouts of

exercise where the body can not use 02 as an energy source.

Anaerobic Endurance:◦ The body’s ability to repeat

the short, intense bouts efficiently over time. (Football)

AEROBIC & ANAEROBIC ENDURANCE

RPE (rate of perceived exertion) Heart Rate Calorie Per Minute Pace (Kcal/min)

◦ Based on the amount of 02 used in the bout and is relative to body weight.

◦ The total number of calories that would be burned if the exercise bout lasted for a full min.

◦ i.e. A 250lb. DE runs 40 yds. in 6 sec. = a calorie per minute pace of 45Kcal/min.

4.5kcal = Total Calories burned in the sprint since the sprint only lasted 6sec not a full min.

(45kcal/60s*6s)

INTENSITY GAUGE

Football is played at 45-60 kcal/min depending on the position.

A typical football play only lasts 2-6 sec. with a 25-40 sec. rest in between plays.

It is hard to match this intensity with most activities, or modes of conditioning.

CALORIE PER MINUTE PACE

Football 52

Aerobic dance: 16 Basketball (full court, vigorous): 26 Bicycling (15 mph): 13 Spinning: 12 Cross-country skiing (8 mph): 28 Golf (carrying clubs): 12 Running (5 mph): 16 Running (15 mph): 48 Soccer (vigorous): 26 Swimming (20 yards/min): 8 Swimming (50 yards/min): 19 Tennis (recreational): 8 Walking (at 3.5 mph): 9 Walking (at 4.5 mph): 13

CALORIE PER MINUTE PACEFOR A 265lb. DEFENSIVE END DURING VARIOUS ACTIVITIES

INTERVAL TRAINING

WORK REST % MAX LAPS/ TREADMILL

(SEC) (SEC) METS BOUTS MILE GRADE

60 120 100 5 4.9 3.0

DB & WR OH LB,TE & FB DE DT & NT OLMAX METS 17.5 16.5 16.0 15.0 14.5 14.0METS 17.5 16.5 16.0 15.0 14.5 14.0ML/KG/MIN 61.3 57.8 56.0 52.5 50.8 49.0MPH 10.8 10.1 9.8 9.1 8.8 8.5YARDS 316 297 287 268 259 249LAPS 0.88 0.83 0.80 0.75 0.72 0.69WEIGHT 195 230 242 262 327 316CALORIES/BOUT 27 30 31 31 38 35TOTAL CALORIES 136 151 154 156 189 176CALORIES/MIN 27 30 31 31 38 35TREADMILL SPEED (MPH) 9.5 8.9 8.6 8.1 7.8 7.5

INTERVAL TRAINING

EXERCISE DURATION vs % MAX VO2

90100

120

180190

200210

120

60

30

10 8 6 4

0

50

100

150

200

250

SECONDS

40 5010 20 30 40 30

40 5010 20 30 40 30

20

20

DB/WR

81 yds

OH

76 yds

LB/TE/FB/QB

73 yds

DE

71 yds

DT/OL

64 yds

PC and LA RUNS

40 5010 20 30 40 30

40 5010 20 30 40 30

20

20

+10s (5)

+40s (25)

-15pr (15)

+10s (20)

+15bp (30)

+10sl (35)

+20s (45)

-40s (25)

-10sr (20)

-5bp (20)

OFFENSIVE LINE DEFENSIVE LINEPLAY FIELD GO/STOP TIME(s) YARDS1 +G:36 :00-:08 8 642 -40:11 :33-:39 6 493 +G:34 1:04-1:08 4 344 +30:47 1:33-1:35 2 175 -50:01 2:00-2:06 6 496 +G:17 2:31-2:33 2 177 +20:46 2:58-3:02 4 348 -50:01 3:27-3:33 6 499 +G:36 3:58-4:06 8 6410 -40:26 4:31-4:35 4 3411 +25:42 5:00-5:02 2 1712 -49:G 5:27-5:33 6 49

PLAY DRIVE

P. 7

40 5010 20 30 40 30

40 5010 20 30 40 30

20

20

+G:36

-40:11

+G:34

+30:47

-50:01

+G:17

+20:46

-50:01

+G:36

-40:26

+25:42

-49:G

TRAINING SMART is not necessarily TRAINING HARD A smart conditioning approach should:

◦ Maximize Rest and Recovery◦ Minimize Fuel Depletion and Increase Energy

Levels◦ Optimize Gains in the Weight Room

Optimize Overall Performance

OPTIMIZE YOUR TRAINING