RAIDER FOOTBALL 2013
CONDITIONING DESCRIPTIONS
AEROBIC ACTIVITY- Perform any type of activity that you choose. Any activity that
steady state in nature is suitable. Acceptable activities could include the following:
jogging, swimming, rollerblading, biking, stairmaster, or elliptical. Follow the workout
for the designated time. You should achieve a heart rate of 160 or higher throughout the
workout. To check your heart rate, count the number of beats for ten seconds and multiply
by six.
110 yard tempo run- These are performed on the outside of the football field. Run at
80% effort down the sideline (starting at the goal line). You will start at the goal line
sprint down the sideline to the end zone (110 yards) and decelerate 10 yards to the far end
line. From this position you will walk across the football field to the opposite side line,
and repeat. Once around the complete field is 2 reps. Remember to run 80% and not
higher. Sprinting that far at full speed can cause sprinting mechanics to break down.
350’s- These are performed on the outside of a football field. Sprint a lap on the outside
of a football field. Similar to 110’s, without the walking. Adhere to the prescribed rest
interval. You should aim at completing each rep in less than 55 seconds for skill players,
60 seconds for linebackers and tight ends, and 65 seconds for lineman.
Disneyland’s- You will also use a football field for Disneyland’s. We will start full speed
sprinting with this workout. You will start were the goal line meets the side line. From this
point, sprint straight across the field (down the goal line) to the opposite sideline. Round
the turn in and jog back across the field down the 5-yard line (You will now be near your
starting point but at the five yard line). After the jog you will walk back across the field on
the 10-yard line. When you are across the field repeat the sprint-jog-walk sequence all the
way down the field to the opposite end zone. This is one rep.
Shuttle Runs- Set up a distance 25 yards apart (ideally just use a football field). Sprint
back and forth, touching the lines, for a designated distance. A 300 yard shuttle run will
be down and back six times. Observe the rest intervals given or use a work to rest interval
of 1:2. These runs should be performed as hard and fast as possible.
Sprints- Sprints are straightforward movements. The idea behind sprinting is increasing
speed. To become fast you must run fast. You cannot do the sprint at half speed, full speed
or nothing. The sprints will be in interval training where you have a work rest ratio. If you
run a 40-yard sprint you have a 1:5 work/rest ratio and you run it in a 5 seconds then you
do not perform the next sprint until 25 seconds has passed. You can also walk back for
recovery. You should be fully recovered for your next rep.
Interval Training- These will be performed on a track. These are all out sprints for a
predetermined distance. The first workout will be 4x400m. Sprint a 400m (one lap around
the track). You will rest for the prescribed time than repeat for the designed number of
reps. These sprints should be performed as hard as possible.
Agility Circuit- agility circuit will be performed on Tuesday and Thursday at the end of
the summer. This will be similar to the morning runs performed during the school year.
The agility circuits can be found in the agility section with setup descriptions. Agility
circuits will be used to increase agility while acting as a conditioning workout. There are
two circuits that you will perform. Take a short amount of rest (25 seconds) between reps.
Remember to use the movements described. If you don’t have access to cones for the drills
you can use almost anything to setup drills (shoes, cups, etc).
Pattern Sprints- Pattern sprints are used to simulate football specific conditioning. The
patterns are specific football movements that are used by each position on the field. The
patterns are to be trained with game conditions in mind. The patterns are divided into 4
quarters; with 8 patterns per quarter you are to take 25 seconds between each pattern, and
full recovery during halftime. You start the pattern from the middle of either goal line.
Each pattern will begin with the specific stance for each position and will be run at full
speed. After each pattern you will jog back to the middle of the goal line, rest 25 seconds
and prepare for the next pattern. The pattern sprints accomplish the goal of specific
conditioning for you as a football player.