Post by Coach Campbell on Aug 14, 2013 10:01:33 GMT
by Dave Samuels
1. Create a two-phase training plan that takes you from limit-strength exercises to endurance and speed workouts. Spend two to three months on muscle building, depending on how much time you have before your season starts, and at least two months on endurance and arm-speed exercises and drills.
2. Choose a workout method consisting of low reps and high volumes or high reps and low volumes, depending on your equipment, how much weight you have and your preference for workouts. Create low-rep, high-volume workouts lifting approximately 75 to 80 percent of the maximum weight you can lift. Perform four to six reps of an exercise, take a two- or three-minute break, then repeat the set two more times. Alternatively, use 60 to 70 percent of the maximum weight you can use to perform eight to 12 reps of each exercise. Strength train at least three times each week.
3. Perform lower-body exercises such as deadlifts, squats, lunges, heel raises, leg presses and hamstring curls. Perform upper-body exercises such as biceps curls, lateral arm raises, rows, chest presses, kickbacks, flyes and triceps extensions. Extensions mimic the throwing motion, pronating your forearm outward each time, similar to giving an exaggerated high-five. Include core exercises that move you forward and backward as well as side to side to help build the muscles responsible for the angular movement of your torso during the preparation and release portions of a pass.
4. Reduce your strength training to shorter, once- or twice-a-week sessions as you begin working on the explosive and reactive power necessary for creating the quick, powerful movements needed for passing. In addition to strength exercises, perform weighted power exercises such as box squats, reactive squats and lunges with 30 to 50 percent of your maximum weight, and perform repetitions rapidly to train your fast-twitch muscle fibers. Begin jumping exercises to help improve your ability to bend your knee downward and quickly push back up as you do during a pass. Use plyo boxes to perform a variety of box jumping exercises.
5. Add endurance training, using compound exercises such as pullups, chinups, dips and pushups, as well as the other exercises you performed during your strength training workouts. Use about 50 percent of your maximum weight or intensity to perform rapid repetitions for 60 seconds, taking a 30-second break between each exercise. Exercise this way for 15 to 20 minutes after power and speed workouts.
6. Train your muscles to resist different weights during passes. Throw a 2- or 3-pound medicine ball six to eight times to a partner using the same motion you use to pass a football. Use the same knee bend, core turn, upward leg drive and arm motion, finishing with your outward forearm pronation. Pass a football six to eight times immediately after finishing your last medicine ball pass. Repeat this exercise three times each workout. Throw a light foam football six to eight times as far as you can without hurting your elbow or shoulder. Pass a regulation football six to eight times immediately after finishing your last foam ball pass to create an overspeed training drill. Repeat the sequence three times.
1. Create a two-phase training plan that takes you from limit-strength exercises to endurance and speed workouts. Spend two to three months on muscle building, depending on how much time you have before your season starts, and at least two months on endurance and arm-speed exercises and drills.
2. Choose a workout method consisting of low reps and high volumes or high reps and low volumes, depending on your equipment, how much weight you have and your preference for workouts. Create low-rep, high-volume workouts lifting approximately 75 to 80 percent of the maximum weight you can lift. Perform four to six reps of an exercise, take a two- or three-minute break, then repeat the set two more times. Alternatively, use 60 to 70 percent of the maximum weight you can use to perform eight to 12 reps of each exercise. Strength train at least three times each week.
3. Perform lower-body exercises such as deadlifts, squats, lunges, heel raises, leg presses and hamstring curls. Perform upper-body exercises such as biceps curls, lateral arm raises, rows, chest presses, kickbacks, flyes and triceps extensions. Extensions mimic the throwing motion, pronating your forearm outward each time, similar to giving an exaggerated high-five. Include core exercises that move you forward and backward as well as side to side to help build the muscles responsible for the angular movement of your torso during the preparation and release portions of a pass.
4. Reduce your strength training to shorter, once- or twice-a-week sessions as you begin working on the explosive and reactive power necessary for creating the quick, powerful movements needed for passing. In addition to strength exercises, perform weighted power exercises such as box squats, reactive squats and lunges with 30 to 50 percent of your maximum weight, and perform repetitions rapidly to train your fast-twitch muscle fibers. Begin jumping exercises to help improve your ability to bend your knee downward and quickly push back up as you do during a pass. Use plyo boxes to perform a variety of box jumping exercises.
5. Add endurance training, using compound exercises such as pullups, chinups, dips and pushups, as well as the other exercises you performed during your strength training workouts. Use about 50 percent of your maximum weight or intensity to perform rapid repetitions for 60 seconds, taking a 30-second break between each exercise. Exercise this way for 15 to 20 minutes after power and speed workouts.
6. Train your muscles to resist different weights during passes. Throw a 2- or 3-pound medicine ball six to eight times to a partner using the same motion you use to pass a football. Use the same knee bend, core turn, upward leg drive and arm motion, finishing with your outward forearm pronation. Pass a football six to eight times immediately after finishing your last medicine ball pass. Repeat this exercise three times each workout. Throw a light foam football six to eight times as far as you can without hurting your elbow or shoulder. Pass a regulation football six to eight times immediately after finishing your last foam ball pass to create an overspeed training drill. Repeat the sequence three times.