FOOTBALL – EASY TO FOLLOW CONDITIONING TEMPO RUNS


WHERE TO RUN


1. Run on turf or good grass without divots. And not hard.
2. If running on a football field run the numbers; if not on a football field simulate the numbers
3. Don’t wear cleats.


PACE AND REST PERIODS


HOW FAST TO RUN:
1. Run at 70% of top speed; Do not run at a faster pace; this is for conditioning
2. You want to have a nice easy stride; stay smooth

HOW LONG TO REST
1. Your rest between runs will be walking between the numbers to the other side of the field
– The distance between numbers on a Canadian field is 40 yds
– Therefore your “walk-rest” will be 40 yds between runs
2. The rest between “sets” will be approx. 3-5 min; don’t lie down
3. If you can run faster than 70% (say 80 or 90% of top speed) you are resting too long
4. If you can’t maintain a 70% pace (say 60 or 50% of top speed) you are not resting long enough


RUNS


FOR A 110 YD CANADIAN FIELD
1. 50 Yds: Goalline to the 50 yd line
2. 60 Yds: Goalline past midfield to far 50
3. 70 Yds: Goalline past midfield to far 40
4. 80 Yds: Goalline past midfield to far 30
5. 90 Yds: Goalline past midfield to far 20
6. 100 Yds: Goalline past midfield to far 10


 TOTAL DISTANCE


O-LINE AND D-TACKLES: 1200-1600 yds; 2x per week
ALL OTHERS: 2000-2400 yds; 2x per week

– DO NOT do these runs the day before your sprint day
– You still have your strength, speed and position skill workouts on top of the Tempo Runs


WARM-UP


1. DO THE REGULAR TRACK DRILLS: HIGH KNEES ETC.
2. FOOTBALL SPECIFIC DRILLS: CARIOCA ETC.
3. EASY STRIDE 4 X 40 YDS


SAMPLE RUNS


Note: The + sign is your walk between the numbers


1200 YDS


Set 1: 50+50+50+50 = 200 Yds; Rest 3 min
Set 2: 100+100+100+100 = 400 Yds; Rest 3-5 min
Set 3: 100+100+100+100 = 400 Yds; Rest 3-5 min
Set 4: 50+50+50+50 = 200 Yds; Done


1600 YDS


Set 1: 50+50+100+100 = 300 YDS; Rest 3 min
Set 2: 100+100+90+90+80+80+70+70+60+60+50+50 = 900 YDS; Rest 3-5 min
Set 3: 50+50+50+50 = 200 YDS; Rest 3-5 min
Set 4: 50+50+50+50 = 200 YDS; Done


2000 YDS


Set 1: 50+50+100+100 = 300 Yds; Rest 3 min
Set 2: 100+100+100+100+100+100 = 600 Yds; Rest 3-5 min
Set 3: 100+100+90+90+80+80+70+70+60+60+50+50 = 900 Yds; Rest 3-5 min
Set 4: 50+50+50+50 = 200 Yds; Done


2400 YDS


Set 1: 50+50+100+100 = 300 Yds; Rest 3 min
Set 2: 100+100+100+100+100+100 = 600 Yds; Rest 3-5 min
Set 3: 100+100+100+100+100+100 = 600 Yds; Rest 3-5 min
Set 4: 100+100+90+90+80+80+70+70+60+60+50+50 = 900 Yds; Done


 

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