Position Specific Metabolic Training for H.S. Football Minnesota High School Football Coaches Clinic University of Minnesota

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.

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

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.

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

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)

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.

Descriptive Information LEVEL GAMES DRIVES PLAYS PLAYS/DRIVE High School 10 52 294 7 (11) College 39 242 6 (14) PRO 34 267 8 (12)

AVERAGE PLAY TIMES LEVEL RUN PASS PUNT KICK-OFF High School 5.6 5.7 8.7 8.2 College 5.1 6 9.8 10.3 PRO 5.2 5.9 8.9 11.2 ALL LEVELS AVERAGE 1:6 WORK REST RATIO

Recovery Between Plays LEVEL RECOVERY (no stoppage) RECOVERY (stoppage) HIGH SCHOOL 32 82 COLLEGE 34 90 PRO 35 113 *ALL LEVELS AVERAGED 1 STOPPAGE PER DRIVE

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.

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

HS METABOLIC TRAINING 2 minute drill Repeat 2-4 times with 3-8 minutes between sets

COLLEGE METABOLICS 2 minute drill Repeat 2-4 times with 4-8 minutes between series

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)

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.

Linebacker

STANFORD FOOTBALL 2009 NEW PLAYER ORIENTATION CONDITIONING Week #1 – Day #1 Week #1 – Day #2 Week #1 – Day #3 Anaerobic Conditioning – 4th Quarter Finisher Tempo Runs x4 @ 2:00 w/ 3:00 walking recovery OL / 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 = 550 (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 all 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 x3 OL = :65 DT = :60 FB / TE / DE / LB / SPEC = :55 QB / TB / WR / DB = :50 Each position group will start at a specified corner of the 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. ½ Gassers x8 OL / DT @ GL = :21 Big Skill = :19 Skill = :17 Each 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 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 for recovery between reps. G LB/DE OL DT FB/TE/SPEC. 50 WR/DB 50 20 DE BIG SKILL = :19 = :17 SKILL 5 WR G TB LB/TE/FB/QB QB DB OL/DT = :21 TB OL/DT

STANFORD FOOTBALL 2009 NEW PLAYER ORIENTATION CONDITIONING Week #8 – Day #1 Week #8 – Day #2 Week #8 – Day #3 Anaerobic Conditioning – 4th Quarter Finisher Tempo Runs x14 @ :10 w/ :50 recovery OL / DT = 65 yards Big Skill = 73 yards Skill = 80 yards Run the specified distance for your position group in 7 seconds. You have 30 seconds to walk to your start line for 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 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 / :64 Big Skill = :19 / :40 / :60 Skill = :17 / :36 / :56 Each 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 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 recovery between reps Cut 90s x14 w/ :60 recovery OL / DT = :20 Big Skill = :18 Skill = :16 Run 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 stance and accelerate hard for the first 10-15 yards then run relaxed with technique and tempo. Turn on all ODD numbered reps with your RIGHT foot OVER the line and your LEFT foot on all EVEN numbered reps. G #2 #2 #2 #2 35 50 30 OL/DT #1 1/2 27 BIG SKILL #1 BIG SKILL = :19/:40/:60 = :17/:36/:56 SKILL 20 SKILL #1 G Full OL/DT = :21/:44/:64 Extended #1

Pattern Running Done on the field. As a Team, Group, or Position Segment. Incorporates reactive stimulus. Progressive / Goal Setting.

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.