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Bigger
Not as athletic
cannot catch ball not as fast as the others do not have good footwork
Agile
Flexible
pull / pass protect rush / run down QB or running back move from three point stance drop into pass protection stance avoid being double teamed
Balanced
Areas of Development
Strength:
Lower body to maintain pad level accelerate/ decelerate Upper body to punch Rotational Infighting
Hand Speed:
Footwork
Flexibility :
Hip / knee / ankle Allows for triple joint extension
Balance:
Shoulders back/ not leaning too for forward Head up, weight evenly distributed Right / left
Variation of Exercises
The more exercises performed the greater variety and stimulus to the system. Torcolacci 1993
One way to alternate the program is to do a different exercise to develop the same muscle Yessis 1981
POWER
Defined: The rate at which work is performed Komi 2003
Power is the capacity to do a given amount of work as rapidly as possible OShea 1995
Lifting
Strongman Training
Sandbags Tires Medicine balls Kettle bell lifts (db or sandbags) Other???
Sandbags
Link between strength and speed Develops POWER Can make heavier then medicine balls Release so you do not have deceleration concerns Any type of lifts can be done with them
Can be used on the field or in weight room Works on hand strength SAFE Different
Tires
Develop power Have to use correct form / technique Fun / different
Develop power
Plyometics
Triple joint extension (ankle / knee / hip) Use upper body correctly
This is how the game is played: EXPLOSIVE Intensity: Low level vs. High level
8-10 reps Jump height Intensity 5 reps or less
Upper body
Develop power in lower body and transfer to upper body Forward or rotational
Lower body
Triple joint extension Not all jumps are plyometics
Ultimate GYM
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