A. Goal:
1. Emphasize smooth running form
2. Develop Work Capacity: Conditioning for the 10 play drive and
the 4th quarter
3. Recovery ie: post-game
4. Weight Control
B. Warm-up:
1. if Tempo Runs follow Football Game Specific Training the
warm-up will not be necessary
2. Easy jog 400-1200 as needed and by position
3. Dynamic Flexibility – shoulder circles, leg swings, ankle
rotations etc.
4. High Knee, High Knee Skip, Heel Kick etc. drills – 3-6 of
each x 10-30 yds
5. Easy strides building in intensity 3-6 x 30-60 yds.
C. Pace:
- 65-75% of your speed over a timed distance. Calculation of
70%: Take your time for a distance divided by .70
- Example: If you run a 300 yd shuttle in
60 sec. your 70% pace is 60 ÷ .70 = 85 sec.
D. Rest Intervals:
- Rest Intervals can vary from 10 sec. between short reps up to
3 minutes between sets. If you are running faster than your 75% pace
then shorten your rest interval. If you are running slower than a 65%
pace because of fatigue than take a longer rest.
- Rest Interval Activity between sets:
walking, sit-ups, push-ups,
medicine ball drills with light ball approx. 10 reps, football specific drills
such as throwing and catching. Big Men may want to just walk.
E. Distance:
- Total Distance run will depend on:
(a) Football Game Specific Conditioning
(Metabolic Training) done before Tempo Runs. For example: Receivers that
have run routes for 30 minutes may need 600 yds of Tempo Work. If they
have run for 60 minutes they may not run any Tempo on that day. You have
to learn to listen to your body to know what is needed.
(b) the
time of year. Refer to the Periodization/Plan section.
- Do straight ahead runs. Tempo Work is not the time to work
agility.
- First choice is to run on grass provided it is well
maintained.
- O-Line and Big DT’s predominantly run distances of 30-50 yds
with total distance per workout = approx. 750-1000 yds. For the sample
runs below rest approx. 10-20 sec. b/n reps; 2-3 min b/n sets
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