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Specific Conditioning For Athletics

Specificity of conditioning is a term we use to describe the specific adaptations that take place physically from an exercise or activity. This process affects all systems in the body. Riding a stationary bike develops a degree of aerobic and muscular fitness that is specific to riding a stationary bike.

A football player's conditioning is very specific. The demands of the muscular system while running a series of sprints straight ahead is different than while running a pass route in full pads. Long time NFL strength coach Dan Riley says, “ the only way to develop the exact level of conditioning needed to play the game of football is actually play the game of football.”

Every year we hear about a college football player's NFL draft stock dropping because of an average 40 yard dash time. Years ago at the NFL combine, two running backs were timed in the 40 yard sprint in respective times of 4.5 and 4.7. The difference in signing bonus for these players was considerable. The 4.5 guy played for 3-5 years as an average running back. The 4.7 guy is in the NFL Hall of Fame…his name …Emmitt Smith. Training for 40 yard sprint time is important for straight ahead speed and signing bonus. Unfortunately, many coaches and scouts still view pure speed as a vital part of the recruitment process.

Renowned strength coach Michael Boyle believes the areas of conditioning that need to be emphasized are muscular specificity and movement specificity. Very few sport conditioning programs take into consideration the following; acceleration, deceleration, and change of direction. Coach Boyle points out that old-fashioned conditioning programs operate on oversimplified assumptions that 30 seconds of exercise is always the same.

Football is a game of short explosive bursts lasting an average of 5 seconds. Players also need to readjust in space, redirect to a different stimulus. Speed is a critical component of the game of football. Football players must react to certain stimulus, accelerate to maximum speed, change directions, decelerate, reaccelerate, and maintain maximum speed.

Speed is the application of power, usually most relevant to sprinting, but also related to the body's ability to change direction while maintaining good control without decreasing speed. These quick rapid movements involve deceleration and acceleration. Reaction time, awareness in space, balance, and coordination are all involved in agility training. All movement patterns such as forward running, backward running, lateral running and other movement drills such as skipping, hopping, jumping, etc. are involved in agility training. Agility drills can be performed in the form of cone drills, shuttle runs, reaction drills, movement runs, agility bag drills.

Football is not a straight line game. It is a game of angles, acceleration, changing gears, and reactions. Also, wear your cleats when doing your speed and agility work. You wear cleats when you play the game.

Always warm-up before training…I like dynamic warm-ups. You must be consistent in your workouts. The first rule of getting better is to “show up”. Check out my blog page at www.strength-training-coach.com  I will post some specific skill patterns for each football position. There is only one way to get better “work harder”.

Drink your chocolate milk!!

Strength and Honor

Coach Ross

About the Author

Joe Ross has been a coach for 35 years and is interested in strength training and helping athletes reach their peak performance. He was also a competitive weightlifter and a two time All-American in the hammer throw in Masters track and field. He was a volunteer strength and conditioning coach for the Tampa Bay Buccaneers for 6 years. Now he is helping others learn the proper way to train for their athletic endeavors through his website,

www.strength-training-coach.com

2008 Nascar Sprint Cup Watkins Glenn Huge Crash!!

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