Monday, December 7, 2009

Improve Speed Endurance For Football

Speed endurance for football is your ability to maintain maximum velocity or a percentage of maximum velocity for a prolonged period of time or in a fatigued state.

When you are fatigued, its important that you maintain proper running mechanics. This will give you an edge over your opponent. When I played college football, the teams who were stronger and faster in the fourth quarter usually won the games.

Football requires short bursts of power, sprints, jogs back to the huddle and endurance. Football also requires relative strength, which is the strength level per unit of bodyweight. There's alot of big bodies pushing against each other!

Interval training for speed endurance is different than regular speed training. Speed endurance sprint intervals last from 30 seconds to 3 minutes. Also, recovery time is reduced to prevent your complete recovery.

Some drills used for speed endurance training for football are:

1. Metabolic training for football players could be set up to mirror the actions, plays and situations found in a 4 quarter game. That is, the training would mimic every play in the game as well as rest periods and time between plays. The goal is for you to be physically fit to play football at the highest level.

2. Shuttles - Place cones at 5, 10, 15, 20 and 30 yards. Sprint to the 5 yard cone and sprint back to the start. Then sprint to the 10 yard cone and sprint back to the start. The same would be done at the 15, 20 and 30 yard cones. That is one set. Rest for 2 minutes between sets. Do 5-6 sets.

3. Pyramids - Place cones at 10 yard intervals for 60 yards. Sprint 10 yards and walk 50 yards, sprint 20 yards and walk 40 yards, sprint 30 yards and walk 30 yards, sprint 40 yards and walk 20 yards, sprint 60 yards and sprint back to start for 60 yards. That is one set. Rest 3-5 minutes between sets. Do 4-5 sets.

4. Hollow Sprints - Sprint for 30 yards and jog for 30 yards. Do this for 2 minutes. That is one set. Rest for 2-3 minutes between sets. Do 5-6 sets.

5. Run and Sprints - Set a distance of 80 yards. Start out running and build up to full speed at 50 yards. Sprint the final 30 yards. Slow down, turn around and repeat. That is one set. Rest for 2-3 minutes between sets. Do 5-6 sets.

Remember, the strongest and fastest athletes/teams at the end of games are the ones who win!

Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
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