Since different players obviously play different roles, and lineman should naturally be larger than running backs, for example, I will first discuss how to help your body be the best it can be if you're on the line.
Over the past couple weeks I have discussed some important dietary considerations for lineman, or anyone who on the football squad who may be trying to gain weight. Of course diet is only half the battle; the other half is training...
What is the best pre-season football program? Our winners today have put together some great information and workout splits as you begin preparing for the fall football season. Check it out and see if it works!
So many coaches and teams are speed training incorrectly. Football is all about speed, power and explosiveness. Here are some examples of speed training that will help your athletes.
Every dunk and highlight from the 2020 NBA Dunk Contest between Derrick Jones Jr., Aaron Gordon, Dwight Howard and Pat Connaughton.
Strength Training – Sports Nutrition – Using Cheat Meals, Not Days, to Keep Your Cravings in Check
By: Raymond Toulany I have found when corresponding with many gym goers and fitness enthusiasts, that there is a massive disconnect in what they say and practice depending on the day of the week These are people who train hard, eat right and do all things they’re supposed to do to the point that they’re on auto pilot, soaring towards their goal. Then, something strange happens. One day, usually on the weekend, all of these habits seem to walk to the back of the plane, kick open the emergency exit door, and jump out without a second thought. The specific day I’m talking about is better known as their "cheat day." Why do people do this? Because many magazine, writers, and even experts, tell us that it’s ok to have a complete snack attack one day of the week. There is no mention of whether or not it will cause a lasting effect on the progress that you worked so hard for The idea of eating a whole days worth of junk food is very attractive to many people. Many complain about having to eat 5 or 6 healthy meals a day, but on cheat day you’d be hard-pressed to catch them without food in their mouth. The reality is that cheat days, also known as stuffing your face with garbage one day of the week, is a great way to get fat. The following will make what I’m saying very clear. Many junk foods contain a ridiculous amount of calories. One Burger King Double Whopper with cheese has 1020cal, and Boston Pizza’s Spicy Italian Penne has 1350 calories! For every 21 Doritos chips you’ll be receiving about 250 calories. If you think you can get away with "healthy choices" think again, The Thai Chicken salad at Boston Pizza will only set you back an even 1000 calories. Let’s take a look at the "Activity cost" of these extra calories. A 200 pound person has to run at 5.2 miles per hour for 2 straight hours to burn up 1473 calories! Cycling at 5.5 mph would take him 4 hours to burn up 1396 calories. Get ready for this, that same person would need 5 hours of walking at 2mph to burn those calories up. 5 hours!! That’s like one weeks worth of walking on the treadmill for eating one of meals mentioned above! If, depending on your weight, it requires 5 hours of walking to burn off an excess 1400 calories, and one of the meals above easily provides over 1000 calories, what do you think would happen if you had an entire day’s worth of eating junk food? What would happen is you’d need to spend the next few weeks burning up the calories from your food fest just to get back to where you were before the Food Fest. If you have a cheat day every week, and some do this over the weekend, as in two days of unbridled mastication, you would never be able to burn up the excess calories. You would start each week so far behind the ball that there wouldn’t be a snowball’s chance in hell of catching up. People in this situation eventually give up and stop training. They say "that training stuff doesn’t work. I did everything I was supposed to, I even tried working out everyday, and I still put on weight!" They may even believe that it’s their genes,"it runs in the family," or "I’m supposed to be weak or fat. "
Looking at the amount of time you need to spend exercising and you can easily see how a day filled with meals like this will totally nullify the progress you made the week before. Knowing all of this makes it hard to believe that some so called experts recommend "taking the weekend off." Good advice if you’re looking to make your belt useless and would prefer suspenders. Don’t let this scare you. You can still eat the foods you love, and even eat some foods that are high in calories once in a while. The whole idea of eating some "junk food" to keep your cravings in check is another good idea gone bad. The whole point is if junk foods were a regular part of your diet in the past, simply cutting them out wholesale can cause some to have uncontrollable cravings. If these cravings aren’t attended to, they’ll eventually cause the person to go into a blind eating frenzy, only to come to days later with an ice cream bucket over their head and mounds of empty food packaging everywhere – or something similar. All joking aside, there is some merit to this. However, the point is to keep cravings under control while you gradually minimize junk from your diet The good thing is if you’re trying to trim up and burn fat off your body, an occasional day that has you eating a little more calories than usual will trick your metabolism into burning faster. It helps minimize the chance of your metabolism adapting to your lower caloric intake, which means continued fat loss. However, let me say it again, over do it and you start to plump up. I believe if you’re going to eat calorie dense foods like this, you should keep it to a, as in one to a max of two, cheat meals a week. The idea is not to over indulge in all the crap food that is offered today, and instead to start getting used to living healthy and adopting a full time nutritional plan into your diet. Just because it’s called a cheat meal, it doesn’t mean you automatically stop using your head. You can minimize the "caloric impact" by splitting the meal up into a quarter serving of your favorite "healthy food," and the rest of your dish made up of your favorite "cheat meal." This also works for switching the "staples" in your diet. You can go from a fattier and unhealthier type of hamburger, like medium ground beef, and slowly mix it with extra lean ground beef until you’re eating only extra lean. You can mix your salad dressing with healthier olive oil bit by bit until you’re only using olive oil. You can also start adding vegetables to your eggs, essentially making an omelet, by adding a few pieces of whatever veggies you want, until you get the desired serving amount. As time goes by you can slowly increase the ratio of healthy to junky, and before you know it you’ll be eating less and less junk. Don’t limit yourself by thinking you need to keep eating junk foods to stay sane, it’s a load of bull. Your taste buds will eventually adapt to the new foods and dishes you eat, and the truth is you’ll eventually start to crave the healthier foods, especially when you feel the difference they make, inside and outside the gym.
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Also, if you currently don’t eat much junk food that’s great. You don’t have to eat junk food if you’ve never ate it or cared for it to stay on track nutrition wise. As a matter of fact, the longer you eat a certain type of food the more and more your taste buds will become used to it, regardless of whether or not it’s junk food or health food.
Eating Time!
Remember it’s "Cheat Meal", not "Cheat Day"- Limit indulgences to once or twice per week max.
Slowly reduce, and preferably eliminate, processed foods If your current diet is loaded with unhealthy foods, don’t try to eliminate them all at one time. Gradually phase out the junk foods with healthier choices by using the mixing method mentioned above.
Junk foods aren’t limited to unhealthy processed foods, fried foods, candy etc. One of the keys to a healthy nutrition plan is balance. Over consumption of any of the three macro nutrients results in an unbalanced meal. Olive oil is great for you when used appropriately; using a cupful at a time, not so healthy. Same thing goes for most "healthy" foods. Keep to a healthy amount and eat balanced meals.
Ray Toulany is the author of The BodyDesign Nutritional System, which is a proven step by step method for creating a customized and complete nutrition plan that supports your training goals.
Bone broth is an amazing nutritious substance that, while certainly not new, is steadily gaining in popularity with a whole new generation of cooks and health and fitness enthusiasts.
Even celebrities are speaking out about the benefits of bone broth nutrition. Actresses Gwyneth Paltrow and Salma Hayek are just a few of the celebs who have publicly proclaimed the numerous health benefits of this ancient savory recipe. In fact, many people are calling bone broth “nature’s multivitamin” as it contains multiple minerals and other chemical compounds that most people are lacking in their diet. For example, bone broth is packed with: - Over 19 easy-to-absorb, essential and non-essential amino acids (the building blocks of proteins) - Collagen/gelatin which helps form connective tissue and promotes strong hair and nails - Nutrients that support your immune system, good digestion, and brain health
Superfoods For Weight Loss
By: Jim Ramontja
There are two main categories of
foods that are considered superfoods for weight loss because they will
make you feel full without hoarding on the calories. The foods are
fruits and vegetables. Fiber is the nutrient that makes them potent
weight loss agents. If fresh fruit and vegetables are the superfoods for
weight loss, their fiber may well be the weight loss super nutrient.
Protein is another powerful nutrient that is becoming accepted for
curbing appetite. Protein fuels your body and can slightly rave up your
metabolism in the process. However, it's important to select your
proteins keenly, because like all foods, if you are consuming more than
your body requires, it will record up on the scale as an increase,
instead of a loss.
The following superfoods for weight loss are smart, less-calorie options that will help your weight loss efforts:
Green Tea
Researchers think that the important phytochemicals in green tea known
as catechins can trigger weight loss by exciting the body to flash
calories and moderately decrease body fat. Besides, green tea contains
antioxidants that lower body fat and calories. So form a habit of
indulging in either a little tall iced green tea or a hot cup of green
tea twice or thrice a day.
Broth For Weight Loss
Bone broth is a superfood that has been enjoyed for centuries by generations.
It is prepared by simmering bones from either beef, chicken, fish, or
turkey in a crock pot for hours or even days. A little of apple cider
vinegar is added to leach out vitamins, nutrients, and minerals from the
bones. Broth can help reduce hunger before meals and increase your
feeling of fullness. Besides, some of the nutrients and vitamins it has
promote weight loss.
Water
Water is your body's fuel,
and you must be taking it throughout the day. It lacks calories, and you
can get it every day by drinking unsweetened tea, mineral water,
regular water with lemon just to mention a few. Apart from helping to
detoxify your body, water can also make you feel full. When hunger pangs
strike, always remember to drink a glass of water before grabbing that
snack.
Brown Rice
Brown rice has massive amounts of
fiber, protein, less saturated fats and cholesterol. It stays in the
stomach longer and will make you not feel hungry. Besides, brown rice
contains resistant starch that promotes weight loss by boosting your
metabolism and burning fat faster.
Whole Grain Cereal
In
general, whole grains help in boosting fiber as well as the nutritional
value of your food. Having a bowl of fiber-rich whole grain cereal is
among the easiest ways to add a whole grain boost to your diet.
Low-Calorie Green Salads
Having a low-calorie salad - that without high-fat dressings, cheese
and croutons- as a first course will make you feel full, thus
controlling how you eat with your main course. Choose your ingredients
wisely- which means they must have a high fiber content- to help you
fight cravings during the day.
Avocado
Avocado is rich
in fiber, proteins, and fats that are helpful in reducing excess body
fat. Moreover, it contains oleic acid that produces monounsaturated fats
well known for fighting hunger. You can melt away lots of unwanted body
fat by consuming this fruit often in your meals.
Fish
Fish is lean and loaded with proteins that keep hunger at bay. For
instance, including salmon in your low-fat diet will help you burn fats
and maintain a considerable diet.
Beans
Beans have
protein and fiber that will help you feel fuller for longer hours. In
plain language, this means that they may work wonders to curb your
appetite between meals.
Yoghurt
Adding dairy products to
your health diet plan may promote weight loss efforts. Drinking yogurt
will help you fight off hunger pangs because of its carbohydrate and
protein combination.
Flax Seeds
Flax seeds contain a lot
of fiber that helps promote weight loss by slowing gastric emptying to
enhance nutrient absorption. Besides, the fiber and omega three fats
will help you keep hunger pangs under control. Flax seed supplements can
be sprinkled on salads, soups or food before eating.
Oats
Oats promote weight loss by boosting your metabolism and also burning
fats quickly. The fiber it contains will help you fight hunger all day
even if consumed in adequate amounts.
Nuts
Nuts are
superfoods that are full of healthy fatty acids that suppress hunger
hormones and help burn belly fat. They also contain saturated fats that
can help you shed those unwanted pounds within no time without exercise
or having a close eye on your calorie intake.
Blueberries
Blueberries are high in fiber which controls hunger pangs for extended
periods. They also have antioxidants that help melt away fat.
Eggs
Eating eggs for breakfast will help you reduce weight, burn calories
and fat. However, you should avoid taking the yolk since it contains
high cholesterol and fat that might jeopardize your efforts. Studies
show that the cholesterol that is present in eggs is not harmful to the
body and doesn't pose a hazard to your health. Furthermore, they are
rich in protein, take your metabolism to the next level and help you
feel fuller than most foods.
Brocolli
Broccoli is a
veggie that is packed with phytonutrients, proteins and vitamins that
help in shedding weight. You can find more than enough fiber in a small
amount of broccoli to help you melt away extra body fat.
Watermelon
Watermelon contains powerful antioxidants that make it a potent superfood for weight loss. It contains vitamin C, A, and water.
Apples
Apples are healthy foods that are low in calories and high in
phytonutrients that aid in weight loss. They also contain fiber and
antioxidants that help you shed weight, boost your immune system and
maintain good health.
Mushrooms
Mushrooms taste just like meat but contain fewer calories. Drinking a cup helps reduce weight by burning fats in the body.
You can make your weight loss trip a lot smoother and achieve your
goals by watching what you eat. Include these superfoods for weight loss
in your diet and your weight loss campaign will be a more delightful
experience.
Jim Ramontja is a health care professional and gut health blogger of
over ten years. He invites you to read more of his health and
alternative remedy articles at: https://gut-health.co.
3 part series! From lifting weights to plyometrics, this full program will guide you to football dominance!
Dear Football Player: The Power Football Program has established a new level of excellence. We are stepping into uncharted territory, and we, as a team must improve every aspect of the game in order to have success at this level and to become a dominant force in our style of play. We must work harder than ever to keep getting better. From the time this program begins, you will obtain new lifting goals by the end of the program. While most collegiate programs are based on maintenance, ours will be based on GAINING!
What will follow are many important steps you need to take to be successful. The power football strength program is designed to get you stronger, bigger, faster and more flexible.
Each workout is important to your success. The program is designed to improve you as a football player, not a weightlifter or bodybuilder. Remember, your dream is to be a dominant player. To claim our turf you must push your limits in the weight room so we can push our opponents around on the gridiron.
Power Football Strength Coordinator
Strength & Conditioning
Rules
All Players will wear their school football grays or school attire during designated football lifting hours!
No other school attire will be allowed during this time.
No street clothes or boots.
If you do more than what you are asked in your program you run the risk of NOT gaining.
You are ALL football players - So, if you are a 180-pound linebacker or a 200-pound lineman, GET INTO the weight room. You should be training your butt off to get bigger and stronger.
ALL other players across the nation are lifting, running and securing high goals for next season already. So should you. Or you will be pushed around. I don't like to be pushed. Do you?
Clean-up and strip weights
During lifting times all above rules will be in effect. The door will be closed and unless I am notified by you personally, and you miss, a form of punishment will be enforced.
If the passion to perform better in football is not in you, then I will enforce a punishment to get you in the weight room.
ALL WORKOUTS MUST BE SIGNED BY ME OR AN ASSISTANT COACH at the end of each workout.
If you are injured you are not exempt from doing this program. If you cannot walk you will train your upper body - If you cannot use your upper body then you will train your legs twice a week. I will not help those who do not help themselves. Is that clear enough for you?!
WARM-UP PROGRAM
1. With WEIGHTLIFTING - always STRETCH before and after each workout. Use the flexibility stretches at the end of the weightlifting section.
WARM-UP: *Perform warm-up drill listed below before weight training. 1. Jump Rope 5 min.
OFF-SEASON WORKOUT
1. ALL Varsity will work out (4) DAYS PER WEEK - Monday, Tuesday, Thursday and Friday. Always stretch before and after each workout. 2. All workouts should be pursued with a high level of INTENSITY. 3. This training program is broken down into a very simple percentage and rep scheme. 4. This is the last and most important step. Only do the recommended number of repetitions that are indicated on your workout chart. · Determine your strength level or (1 rep max) for the recommended exercises. · Go to percentage chart (located in back of manual) find your strength levels in the left column then locate at top the percentage that matches your workout.
FLEXIBILITY
Flexibility is a key component in avoiding injury, by increasing the joint's range of motion. It is also a factor in increasing strength and speed. There are two types of stretching, ballistic and static. Ballistic stretching involves stretching exercises that require movement, usually some sort of bouncing. These tend to be better suited for warming up rather than increasing flexibility. In order to increase long-term flexibility, static type stretching is required.
Static stretches should be held for a period of 20-45 seconds. You should attempt to stretch as far as possible without any pain. Do not force stretches or have a partner push you through your stretches; this can result in injury. Your stretching should be done systematically similar to your approach to any type of training. Produce goals for your flexibility and work toward that goal in every stretch session. For example, you may want to place your palms on the floor when doing a standing toe touch stretch. Week by week, work toward the above by putting your palms on your shoes and progressing downward.
For your stretching program to be successful you must work at it. Only stretch when your muscles are warm, the best time for this is after a workout. On the following pages are a variety of stretching exercises that you may choose from. Try to incorporate 1 or more stretches for each body part listed. This stretch period should take between 10-15 minutes.
Another type of static stretching is called PNF (proprioreceptive neuromuscular facilitation) stretching. This stretching must be done with a partner. The athlete should assume the stretch position and hold it for 6-10 seconds. After the 6-10 seconds the partner will apply force to hold the athlete in his stretch position, the athlete should try to overcome this force and be held in an isometric contraction. This pattern should be followed for 3 cycles and the athlete should increase the stretch for each one.
Remember utilize the static type stretches, only stretch when warm and make flexibility one of your goals.
RUNNING PROGRAM
The running program has been designed to accomplish several goals that apply specifically to football. The areas that are incorporated are form, speed work, conditioning and plyometrics. A description of drills will be supplied for each aspect of the running workouts. For the first six weeks the running will be done two times per week; while the last six weeks, running will be done three times per week. These workouts should not take more than one hour to complete. If scheduling is a problem, running days can be combined with lifting days. It is important that you wait about 2-3 hours between these workouts.
Make sure you do not run before squatting.
Running Schedule
WEEK 1 DAY 1 1. Warm-up 2. Form - Run 3. Speed Work a. Skilled Positions 2 x 440 yds at 90 secs -- 2 min. rest in between 4 x 220 yds at 40 sec -- 2 min. rest in between 4 x 100 yds at 15 secs -- 60 sec. rest in between b. Linemen 5 x 100 yds at 15 secs -- 90 sec. rest in between 10 x 50 yds at 8 sec -- full recovery in between 20 x 30 yds at ¾ speed -- full recovery in between 4. Stretch 10-15 min.
DAY 2 1. Warm-up 2. Form - Run 3. Plyometrics (see plyometric drills section)
WEEK 2Day 1 1. Warm-up 2. Form - Run 3. Speed Work a. Skilled Positions 1 x 440 yds at 87 secs -- 90 sec. rest in between 5 x 220 yds at 40 secs -- 2 min. rest in between 5 x 100 yds at 15 secs -- 60 sec. rest in between b. Linemen 5 x 100 yds at 15 secs -- 90 sec. rest in between 10 x 50 yds at 8 sec -- full recovery 15 x 20 yds at ¾ speed -- full recovery 20 x 10 yds at full speed -- full recovery 4. Stretch 10-15 min.
DAY 2 1. Warm-up 2. Form - Run 3. Plyometrics (see plyometric drill section) 4. Stretch 10-15 min.
WEEK 3DAY 1 1. Warm-up 2. Form - Run 3. Speed Work a. Skilled Positions 4 x 220 yds at 36 secs -- 2 min. rest in between 8 x 100 yds at 14 secs -- 60 sec. rest in between 4 x 50 yds at ¾ speed -- 60 sec. rest in between b. Linemen 5 x 100 yds at 15 secs -- 90 sec. rest in between 5 x 60 yds at ¾ speed -- full recovery 10 x 30 yds at full speed -- full recovery 20 x 10 yds at full speed -- full recovery 4. Stretch 10-15 min.
DAY 2 1. Warm-up 2. Form - Run 3. Plyometrics (see plyometric drills section) 4. Stretch 10-15 min.
WEEK 4 DAY 1 1. Warm-up 2. Form - Run 3. Speed Work a. Skilled Positions 2 x 220 yds at 35 secs -- 90 sec. rest in between 8 x 100 yds at 13 secs -- 60 sec. rest in between 10 x 50 yds at ¾ speed -- 60 sec. rest in between b. Linemen 5 x 100 yds at 15 secs -- 90 sec. rest in between 5 x 60 yds at ¾ speed -- full recovery 10 x 30 yds at full speed -- full recovery 15 x 10 yds at full speed -- full recovery 4. Stretch 10-15 min.
DAY 2 1. Warm-up 2. Form - Run 3. Plyometrics (see plyometric drills section) 4. Stretch 10-15 min.
WEEK 5 DAY 1 1. Warm-up 2. Form - Run 3. Speed Work a. Skilled Positions 5 x 100 yds at 13 secs -- 60 sec. rest in between 8 x 60 yds at 8 secs -- 60 sec. rest in between 10 x 20 yds at full speed -- 60 sec. rest in between b. Linemen 2 x 100 yds at 15 secs -- 90 sec. rest in between 4 x 60 yds at ¾ speed -- full recovery 10 x 30 yds at full speed -- full recovery 10 x 10 yds at full speed -- full recovery 4. Stretch 10-15 min.
DAY 2 1. Warm-up 2. Form - Run 3. Plyometrics (see plyometric drills section) 4. Stretch 10-15 min.
WEEK 6 DAY 1 1. Warm-up 2. Form - Run 3. Speed Work a. Skilled Positions 5 x 80 yds at 10 sec -- 60 sec. rest in between 8 x 50 yds at 7 sec -- 60 sec. rest in between 12 x 15 yds at full speed -- 60 sec. rest in between b. Linemen 2 x 80 yds at 12 sec -- 90 sec. rest in between 6 x 50 yds at ¾ speed -- full recovery 6 x 30 yds at full speed -- full recovery 10 x 10 yds at full speed -- full recovery 4. Stretch 10-15 min.
DAY 2 REST J
WEEK 7 DAY 1 1. Warm-up 2. Speed Work a. Skilled Positions 3 x 150 yds at 25 secs -- 60 sec. rest in between 10 x 100 yds at 15 secs -- 60 sec. rest in between 10 x 35 yds at full speed -- full recovery b. Linemen 10 x 80 yds at 12 secs -- 60 sec. rest in between 10 x 30 yds at ¾ speed -- full recovery 20 x 15 yds at full speed -- full recovery 3. Stretch 10-15 min.
DAY 2 1. Warm-up 2. Form - Run 3. Speed Work a. Skilled Positions 5 x 30 yds at full speed -- 30 sec. rest in between 6 x 60 yds at :08 sec -- 60 sec. rest in between 3 x 100 yds at ¾ speed -- (hold form) b. Linemen 20 x 10 yds at full speed -- 30 sec. rest in between 8 x 30 yds at ¾ speed -- full recovery 5 x 60 yds at :09 sec -- full recovery DAY 3 1. Warm-up 2. Plyometrics (see plyometric drills section) 3. Stretch 10-15 min.
WEEK 8 DAY 1 1. Warm-up 2. Speed Work a. Skilled Positions 10 x 100 yds at 14 secs -- 60 sec. rest in between 8 x 60 yds at 10 secs -- 60 sec. rest in between 10 x 30 yds at full speed b. Linemen 10 x 80 yds at 12 secs -- 60 sec. rest in between 10 x 30 yds at ¾ speed -- full recovery 20 x 10 yds at full speed -- full recovery 3. Stretch 10-15 min.
DAY 2 1. Warm-up 2. Form - Run 3. Speed Work a. Skilled Positions 5 x 35 yds at full speed -- 30 sec. rest in between 6 x 55 yds at :07 secs -- 60 sec. rest in between 3 x 100 yds at ¾ speed -- (hold form) b. Linemen 15 x 15 yds at full speed -- 30 sec. rest in between 6 x 25 yds at ¾ speed -- full recovery 4 x 50 yds at :09 secs -- full recovery
DAY 3 1. Warm-up 2. Plyometrics (see plyometric drills section) 3. Stretch 10-15 min.
WEEK 9 DAY 1 1. Warm-up 2. Speed Work a. Skilled Positions 10 x 100 yds at 14 secs -- 60 sec. rest in between 8 x 45 yds at :06 secs -- full recovery 10 x 20 yds at full speed -- full recovery 10 x 10 yds starts full speed -- full recovery b. Linemen 10 x 80 yds at 12 secs -- 60 sec. rest in between 10 x 20 yds at ¾ speed -- full recovery 15 x 10 yds at full speed -- full recovery 3. Stretch 10-15 min.
DAY 2 1. Warm-up 2. Form - Run 3. Speed Work a. Skilled Positions 4 x 50 yds at full speed -- 30 sec. rest in between 5 x 70 yds at :09 secs -- 60 sec. rest in between 3 x 100 yds at ¾ speed -- (hold form) b. Linemen 13 x 15 yds at full speed -- 30 sec. rest in between 4 x 30 yds at ¾ speed -- full recovery 4 x 50 yds at :09 secs -- full recovery DAY 3 1. Warm-up 2. Plyometrics (see plyometric drills section) 3. Stretch 10-15 min.
WEEK 10 DAY 1 1. Warm-up 2. Speed Work a. Skilled Positions 8 x 100 yds at 13 sec -- 60 sec. rest in between 6 x 60 yds at 8 sec -- full recovery 10 x 25 yds at full speed 10 x 10 starts at full speed b. Linemen 8 x 80 yds at 12 sec -- 60 sec. rest in between 12 x 20 yds at ¾ speed -- full recovery 13 x 10 yds at full speed -- full recovery 5 x 5 yds starts at full speed 3. Stretch 10-15 min.
DAY 2 1. Warm-up 2. Form - Run 3. Speed Work a. Skilled Positions 6 x 35 at full speed -- 30 sec. rest in between 5 x 60 yds at :08 sec -- 60 sec. rest in between 3 x 100 yds at ¾ speed -- (hold form) b. Linemen 12 x 15 yds at full speed -- 30 sec. rest in between 7 x 25 yds at ¾ speed -- full recovery 4 x 50 yds at :09 sec -- full recovery
DAY 3 1. Warm-up 2. Plyometrics (see plyometric drills section) 3. Stretch 10-15 min.
WEEK 11 DAY 1 1. Warm-up 2. Speed Work a. Skilled Postions 2 x 100 yds at 13 sec -- 60 sec. rest in between 4 x 60 yds at :08 sec -- full recovery 8 x 30 yds at full speed 8 x 10 yds starts at full speed b. Linemen 4 x 60 yds at 12 sec -- 60 sec. rest in between 10 x 20 yds at ¾ speed -- full recovery 12 x 10 yds at full speed -- full recovery 5 x 5 yds starts at full speed 3. Stretch 10-15 min.
DAY 2 1. Warm-up 2. Form - Run 3. Speed Work a. Skilled Positions 6 x 40 yds at full speed -- 30 sec. rest in between 5 x 50 yds at :06 sec -- 60 sec. rest in between 3 x 80 yds at ¾ speed -- (hold form) b. Linemen 10 x 15 yds at full speed -- 30 sec. rest in between 6 x 25 yds at ¾ speed -- full recovery 4 x 50 yds at :09 sec -- full recovery
DAY 3 1. Warm-up 2. Plyometrics (see plyometric drills section) 3. Stretch 10-15 min.
WEEK 12 DAY 1 1. Warm-up 2. Speed Work a. Skilled Positions 4 x 60 yds at :08 sec -- 60 sec. rest in between 4 x 40 yds at :05 sec -- full recovery 6 x 20 yds at full speed 6 x 10 yds starts at full speed b. Linemen 4 x 40 yds at :06 sec -- 60 sec. rest in between 10 x 20 yds at full speed -- full recovery 10 x 15 yds at full speed -- full recovery 5 x 5 yds starts at full speed 3. Stretch 10-15 min.
DAY 2 1. Warm-up 2. Form - Run 3. Speed Work a. Skilled Positions 6 x 40 at full speed -- 30 sec. rest in between 4 x 50 yds at :06 secs -- 60 sec. rest in between 4 x 60 yds at ¾ speed -- (hold form) b. Linemen 10 x 15 yds at full speed -- 30 sec. rest in between 4 x 25 yds at ¾ speed -- full recovery 4 x 40 yds at :05 secs -- full recovery
DAY 3 1. Warm-up 2. Plyometrics (see plyometric drills section) 3. Stretch 10-15 min.
Plyometric Drills
1. Always WARM-UP before doing these drills. Use 2-3 sets of 10 reps at 30 yards. Remember to STRETCH after completing these warm-up drills.
2. The following exercises are used for speed, agility and vertical jump improvements. They are ESSENTIAL FOR IMPROVEMENT ON THE FOOTBALL FIELD.
1. SQUAT JUMP Starting Position: Feet parallel shoulder width apart, fingers locked behind head. Motion: Athlete squats to a parallel position approximately 136 degrees to 110 degrees knee flexion, then move vertically in an explosive rapid movement raising knees parallel to the waist then returns to starting position.
2. SINGLE LEG TUCK Starting Position: Feet parallel shoulder width apart, fingers locked behind your head. Motion: Athlete springs upward using a single foot takeoff, until thighs are parallel with the ground. Next he grabs both knees with hands and pulls toward chest, then return to starting position.
3. SPLIT SQUATS Starting Position: One leg in front of the other with a 90-degree angle of flexion at the hip an knee (in a semi-lunge position). Keep back straight. Motion: Interchange legs while doing the exercise jump approximately 6 inches off the ground while changing stance.
4. LATERAL HOPS Starting Position: Feet together. Motion: Athlete should jump laterally (side to side) over an object ranging from 8-to-20 inches, keeping feet together.
5. STANDING LONG JUMP Starting Position: Feet together. Motion: Athlete bends knees then explodes outward in front to cover as much distance as possible landing with feet together.
6. DOUBLE LEG HOPS Starting Position: Feet together, body erect. Motion: Athlete jumps up and out with double arm action with maximum effort for 3-5 reps.
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By Curtis Schultz. Curtis is a contributing writer for various health, bodybuilding and collegiate sports publications. Curtis has a B.S. in Sports Administration and is a Level I USWF Olympic Coach. He is a collegiate strength coach who has worked with many high-level athletes ranging from NFL stars to top-level bodybuilders. Powerlifting State and Regional champion in the 242 and 275 classes. He is also an AAU and USPF referee. Curtis was a 3-year Varsity football letter winner, All-greater Rochester Lineman in high school, and then Junior College and University All-conference lineman.
GCU Baseball hosts Oklahoma State on February 15, 2020 at 2pm (Brazell Field at GCU Ballpark).
Concentrate On The Task At Hand
By: Carl Mays
As a kid, I liked the teams involved in the current World Series, the Detroit Tigers and the St. Louis Cardinals. Al Kaline was “Mr. Tiger” and represented what baseball is all about. And even though Ty Cobb played before my time, when you think of the Detroit Tigers, the legendary “Georgia Peach” has to come to mind. Advancing through the years, no baseball fan could forget manager Sparky Anderson, who after winning the World Series twice with the Cincinnati Reds in the mid-seventies, led the Tigers to a championship in 1984.
The Cardinals were “the team” in West Tennessee where I was born and reared. Along with listening to their games on radio, my father, brother, and I made annual week-long visits to St. Louis to see the Cardinals play. Enos “Country” Slaughter and Stan “The Man” Musial were my favorites. Today, Cardinal manager Tony La Russa is special to me for several reasons. This World Series winner with the Oakland Athletics wrote a testimonial for my “A Strategy For Winning” book. He is also a good person, joining with his wife and daughters in benevolent endeavors, especially the La Russa Family Animal Rescue Foundation.
A couple of things that caught Tony’s attention in “A Strategy For Winning” are the emphases on being mentally tough and accepting responsibility. He wrote: “Carl Mays deals with some important principles. He spotlights the fact that all successful people have problems to overcome, and he emphasizes that unless you accept personal responsibility and make a personal commitment, you cannot win. His advice to concentrate on what you do have rather than on what you don’t have is fundamental, but often neglected...”
As I write this column, the Cardinals are leading the Tigers 2-1 in the series. The three winning pitchers have all shown extraordinary mental toughness and have fully accepted personal responsibility to lead their teams to victory. Even though there have been some hitting heroes, pitching has dominated the series so far. In game one, rookie Anthony Reyes, with a record of 5-8, surprised a lot of people when he powerfully led the Cardinals to victory after struggling in the first inning. Cardinal pitching coach Dave Duncan said Reyes “got his mind right and focused on what he had to do.”
In game two, Detroit’s Kenny Rogers took control of things. Following his performance, manager Jim Leyland, who led the Florida Marlins to a World Series championship in 1997, said, “The pine tar and scuffed ball comments overshadow the fact that Kenny pitched a terrific game.” Someone else said athletes are always looking for a mental and physical edge and even though much has been made of Rogers’ alleged tactics, “his edge was more mental than physical tonight.”
In game three, Cy Young winner Chris Carpenter showed why he is considered one of the best pitchers in baseball today, shutting down the Tigers as St. Louis claimed a 5-0 victory. Following the game, La Russa said of Carpenter, “He’s so strong between the ears that nothing fazes him. He’s got a good head, good heart, good guts.” Cardinal catcher Yadier Molina said Carpenter’s concentration was unshakable. Carpenter’s comments were, “Go one pitch at a time. All that stuff around you that’s going on doesn’t get in your head, so you’re not even thinking about it. You’re just thinking about what you’ve got to do to get the job done.”
Possessing mental toughness and accepting personal responsibility are not relegated to athletics. In our careers and lives there are times when one thing after another seems to overwhelm us and bring us down. That’s when we are challenged to concentrate on the task at hand, to focus on the one thing.
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3 Key Assists for Parents Considering Basketball Camps
By: Brett Rainbow
We have seen with our own eyes how basketball camps can help students reach their full potential in the game and help to raise confidence levels. We strongly believe that the principals we teach in our camps are useful in other parts of the student's life. Not only will the confidence levels rise, but we also promote the benefits of teamwork and good sportsmanship. However, many parents sending their kids to a basketball camp may not understand the concept or have unrealistic ideas of what to expect. Here we will look at three key assists to help parents understand what the camp is all about.
1. The Camp Needs to Fit the Kids Dream
We all want to see our kids excel in various aspects of their lives and this is natural for parents. However, attempting to coerce or convince a kid to attend a basketball camp is doomed to failure. It may be your dream to see your kid lift trophies, but if they are not into the idea, it will not happen. In fact, you could be setting your kid up for failure, and this could result in resentment later on. Make sure that your kid understands what the camp is about, show them some literature and let them decide for themselves. If they are truly interested, it will be hard to stop them going.
2. Be a Parent, Not Another Coach
If your kid gets serious about their basketball efforts, they may have a club coach, a school coach, a skill development coach and a strength coach. The last thing they will need is another coach at home to give them even more coaching. This will get old fast, so it’s a good idea to be more of a cheerleader and supporter rather than a backseat coach. This is important during the wins and losses, try not to criticize and undermine the professional coaches that do this for a living. This is very hard for some parents to do, but your kid needs encouragement and support from you, not more coaching.
3. Keep the Pressure to a Bare Minimum
Support and encouragement are extremely important, but adding more pressure is bad. If your kid is taller than the others at ten years old, they're likely to be better, but as the others catch up later, an early prospect could look like an also ran. Help your kid to reach their potential, but keep it humble and don’t try to build them up into something they may not be. This can be a great ego boost for them initially, but later it can hamper their efforts and cause them to lose interest in the game entirely.
If they are looking for Basketball camps Melbourne based parents and educators should get in touch with us here at Tomorrow’s Stars. Our coaches are dedicated to helping students improve their game skills and reach their full potential. This is a fun game, and it’s a great way to promote fitness, teamwork, and friendship. We have a large selection of activities to suit many levels of proficiency and fitness. Our team is standing by to discuss your needs in greater detail, and we will be delighted to answer any further questions that you may have.
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