# Glazier Clinics March 5, 2011

“Toughen” Up???
Best Football Shape Optimal Performance

Best Football Shape & Optimal Performance

 Anaerobic Activity: ◦ Short.  Anaerobic Endurance: ◦ The body’s ability to repeat the short. intense bouts efficiently over time. Aerobic Endurance: ◦ The body’s ability to use 02 for energy production for long duration activity. (Football) . intense bouts of exercise where the body can not use 02 as an energy source.

e. DE runs 40 yds. in 6 sec.   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.5kcal = Total Calories burned in the sprint since the sprint only lasted 6sec not a full min. (45kcal/60s*6s) . = a calorie per minute pace of 45Kcal/min. ◦ The total number of calories that would be burned if the exercise bout lasted for a full min. A 250lb. ◦ i. 4.

rest in between plays. with a 25-40 sec.   . or modes of conditioning. It is hard to match this intensity with most activities. Football is played at 45-60 kcal/min depending on the position. A typical football play only lasts 2-6 sec.

.

5 mph): 13            . 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.    Football 52 Aerobic dance: 16 Basketball (full court.

5 120 % MAX METS 100 BOUTS 5 LAPS/ MILE 4.8 56.6 DE DT & NT 15.0 16.9 8.0 57.88 WEIGHT 195 CALORIES/BOUT 27 TOTAL CALORIES 136 CALORIES/MIN 27 TREADMILL SPEED (MPH) 9.1 9.80 230 242 30 31 151 154 30 31 8.3 MPH 10.8 9.5 ML/KG/MIN 61.INTERVAL TRAINING WORK (SEC) REST (SEC) 60 DB & WR MAX METS 17.5 METS 17.69 316 35 176 35 7.5 OH LB.5 16.TE & FB 16.0 14.5 50.5 15.9 TREADMILL GRADE 3.0 14.0 14.83 0.5 249 0.72 262 327 31 38 156 189 31 38 8.75 0.0 10.1 7.5 16.8 297 287 0.1 8.0 49.8 268 259 0.5 52.8 YARDS 316 LAPS 0.0 OL 14.0 8.8 .

INTERVAL TRAINING .

.

DB/WR 81 yds OH 76 yds LB/TE/FB/QB 73 yds DE 71 yds 10 20 30 DT/OL 64 yds 40 50 40 30 20 20 30 40 50 40 30 20 10 .

.

+10s (5) +40s (25) -15pr (15) +10s (20) +15bp (30) +10sl (35) +20s (45) -40s (25) 10 -10sr 20(20) 30 40 50 40 30 20 -5bp (20) 20 30 40 50 40 30 20 10 .

PLAY DRIVE OFFENSIVE LINE PLAY 1 2 3 4 5 6 7 8 9 10 11 12 FIELD GO/STOP TIME(s) +G: 36 :00-:08 8 -40:11 :33-:39 6 +G:34 1:04-1:08 4 +30:47 1:33-1:35 2 -50:01 2:00-2:06 6 +G:17 2:31-2:33 2 +20:46 2:58-3:02 4 -50:01 3:27-3:33 6 +G: 36 3:58-4:06 8 -40:26 4:31-4:35 4 +25:42 5:00-5:02 2 -49:G 5:27-5:33 6 YARDS 64 49 34 17 49 17 34 49 64 34 17 49 P. 7 .

+G:36 -40:11 +G:34 +30:47 -50:01 +G:17 +20:46 -50:01 +G:36 -40:26 +25:42 10 20 30 40 -49:G 50 40 30 20 20 30 40 50 40 30 20 10 .

.

.

.

  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 .