Football Summer 2012.The off-season summer strength program is 10 weeks long, saving the last week for testing. During our off-season and pre-season program our basic training schedule. Repeat circuit 2-5 times through, 2-3 days each week, resting a full day between each.Defensive Line, Kickers, and Strength and Conditioning Coach Strength Training Ground based power followed by. Rest for 30 seconds 2 minutes after each cycle through the circuit. Perform each exercise for 20 45 seconds, depending on skill level, in succession. Strength and Conditioning Program for Youth Football Athletes.New players receive plans with less Olympic lifts and less maximum weight to lift. Every year, KU sends out a twelve week off-season workout program with a daily progress sheet and a DVD showing examples of proper form. What is most effective is when players see the results of their getting stronger which brings real motivation. As a strength coach, teaching proper technique is very important. Tuesday and Friday will be. Monday and Thursday workouts will be training the chest, shoulders and triceps.Always have a slight sweat before lifting. Coaching points are also included. This specific program is intended for your defensive linemen. Lately, with fewer injuries, strength gained during the off-season and maintained along with good teaching and better performances on the field, has helped KU’s program tremendously. Smaller and lighter players are able to compete and defeat much larger players from other programs.Don’t bounce or force stretches (static stretch). Show patience and consistency with stretching. Warm up before stretching (Dynamic stretch). Players need to know the benefits of stretching. Jumping rope is a good warm up exercise. Use quick two feet agility drills or one foot drills.
Off Season Football Strength Programs Full Day BetweenPreventing injuries - most injuries don’t happen to muscle and bones. Not favoring one muscle group over another (less muscle pulls). Benefits defensive linemen achieve from a power workout. Are you training your defensive line correctly? They should be developing a fast twitch for a powerful athlete using 1-6 repetitions and short burst sprints as conditioning.3. A successful weight room program has the belief and dedication from coaches and players.2. Perform defensive line movements after lifting session. Insteon compatible cameraIn season, go to fewer sets and more repetitions with more exercises covering the entire body.9. Work towards lower repetitions and heavier weight. 6 sets of 3 with 4 different exercises.4 days (Resting the muscles is very important)3 days of rest before working the body part again.3 to 6 exercises, depending on where you are in the program.Use more exercises with more repetitions at the beginning of the program. 5 sets of 5 with 5 different exercises. 4 sets of 6 with 6 different exercises. How long should defensive linemen be in the weight room?A total of 25 sets break up the exercises. Rest between sets - 1 minute - This is realistic to what they’ll perform in a game. Concentric explode quickly up with lift.11. Concentric slowly down with lift controlled down. For example, work lunges before squats or the close grip bench before normal bench. Core - Full stomach, lower and middle back. He only gets the explosive benefit. Compare that to a lifter who does the lift and throws the weight to the ground. We tell our athletes not to make a noise when returning weight to the ground. For example, the power clean - think of the muscles used when going full range and under control. While bringing the weights back to the starting position under a controlled manner, it helps keep players injuries down. Defensive Line Lifts - No belts, gloves or straps. This helps the muscles get used to the different movements.14. Defensive linemen need to do player movements after lifting. Do lifts that replicate defensive line play and movements. Repetitions in the weight room should be just as important. Barbell shrugs - forward, behind and overhead shrug. High pull - full body movement and explosive. Close grip bench - push and lockout strength (football realistic). Squats - normal and frontal (on leg days we go upstairs and do some quick sprints half way through the workout). Dead lifts - Romanian and Sumo Flat feet power stance - full body movement and explosive. Power clean - full movement and explosive. Lunges (forward, side, and plie’) Very important lifts. Hyperextension - core and lower back strength. Dumbbell back row - for hand pulling strength. Hanging core exercises (from pull up bar). Leg press - one foot at a time leg press makes it more realistic. Barbell T-bar back row - pull and hand strength. Best lunges usually occur when used with two movements, a lunge and a twist of the upper body. Panasonic viera appsWe use super sets on arm day workouts.Lift more than maximum weight toward the end of the program. Seated Russian twists (rotating right to left, twisting slowly).Super sets are two exercises performed back to back using opposite muscles with minimal rest between exercises to increase the workout intensity. Hyperextensions machine - important for the lower back, butt and hamstrings. Hanging windshield wipers (rotate legs above waist right to left). Use jumping platforms of 5 to 12 inches high - Higher is not necessarily better. Plyometrics - teaching nervous system to work faster. Use lighter weights with same low repetitions quicker for acceleration lifts. Rest for 3 days after plyometric workout. Make plyometric exercises realistic to defensive line play.
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