Showing posts with label Coaching football coaching Sprint Out Pass Play RPO Run pass option offensive football coaching coaching offense coaching video. Show all posts
Showing posts with label Coaching football coaching Sprint Out Pass Play RPO Run pass option offensive football coaching coaching offense coaching video. Show all posts
Wrapping up the Saturday night action, the Iowa Barnstormers (4-8) take on the Arizona Rattlers (8-5) in a cross-conference battle. Both teams sit on the outside of the 2024 IFL Playoffs, but a win would help either side. Get Tickets....
Win Downfield - Attacking Different Areas Deep with 3rd Level RPO
By Coach Grabowski
For teams that are RPO-heavy in their attack, the defense will start to take away conflict by bringing a safety down into the box They will bring safety
down into the box either pre-snap by alignment or by rotation in
buzzing a safety down into the box.
With this move, they effectively equate numbers in the run, and the underneath passing windows are typically left open by a 2nd level player whose run-fits are now taken away.
This creates the necessity of having vertical answers.
An offense can drop back and use seam reads or choice routes, but the
objective of any RPO is to run the ball while having a protection
answer.
Of course, the RPO can remain the call by simply shifting to a 3rd Level RPO.
Most of these are designed with some sort of underneath throws still
available with quick routes or key screens. When the offense is
successful with these, then the defense needs to decide if it really
wants to bring that extra defender down.
Today, we will take a look at three 3rd Level RPO with the Glance, Bender, and Slot Fade and how each attacks a void in the defense.
Glance
If the backside safety comes down, then Glance is a favorite for many programs. These typically are run as a 5-step break.
Glance can be run to the field as well. At Alabama, they call it “pop.” The idea is to attack space as Alabama WR Coach Holmon Wiggins points out in this video:
Glance is fine to the field as well, but you have to be wary of the backside safety. Noel Mazzone has his receivers flatten it out to what he calls a grass glance. The purpose is to not bring the Glance into the safety. He explains it in this video:
Bender
Another option is to use a Bender route allowing the receiver to bend into the void rather
than giving a distinct break. This type of route comes into play
versus different rotations but it allows the offense to attack a void in
the middle of the defense with an easy throw. Former Averett OC Kirkland Brown explains it off of a gap scheme in this video:
Slot Fade
Glance and Bender bring the receivers into the middle of the field, so safeties are always a danger, but the slot fade attacks a different void of the defense and can be protected with back shoulder throws as well.
Defenses are getting better and better in how they defend RPO. Having a mechanism to attack their aggressiveness can provide answers and explosive plays.
Planning for some 3rd Level RPO answers can be an effective way to get the chalk back for the offense.
Lions GM Bob Quinn denied reports of the team in talks to trade Matthew Stafford, but Mike Florio and Charean Williams believe his denial doesn't end the speculation of a deal.
Football in the off-season - If you are serious and want to make gains by eating clean and training hard then you've come to the right place. Get a comprehensive diet, supplement and training program right here! Read on ...
Every year you try to get better, you want to be the best. You want the man ahead of you to not want to come out the 2nd half. This program can help, so can many others. What it comes down to is are you willing to do it while others are enjoying and taking a break in the off-season. You have to make your off-season so tough that when the season comes the easy stuff starts.
Diet
What you need to eat and when you need to eat it to get the most out of your day is crucial. Specific types of carbohydrates and proteins can be found in every other article on this site, so I won't bore you with that. I'll get right to it.
You need to generate energy. Generating energy comes from burning carbohydrates and forming ATP bonds. I've heard the saying that ATP is like cash; you can spend it anywhere and everywhere. Every cell from your eyebrows to your pinky toe thrives on it.
When you burn a calorie 3 things happen: energy, waste and damage. Damage is the bad part that limits energy production. You cannot stop damage, even if you eat the right mix of foods, the right proteins, carbohydrates and fats—damage will still occur.
You will still make energy, a lot more than eating junk, but to maximize you need rich levels of antioxidants. So basically, to maximize your energy output you need the right kinds and proportions of proteins, fats and carbohydrates.
To minimize the damage caused by burning those calories and loss of energy from the damage you need antioxidants, make sense? Good. Here is a good mix of proteins, carbohydrates, and fats. Adjust to fit your liking:
Okay so now on to the supplement part. I already explained the antioxidants. But now we want to minimize inflammation after our workouts and stay fresh. Important for a sport like football. This is a must if you want the guy in front of you crying.
Every time you move you damage something; me typing this out is tearing stuff. Micro-tears are happening to you as you move your hand to scroll down this site (imagine after an intense workout or game; more inflammation and all kinds of pain than you want).
Any physical damage, great or small, is dealt with by your immune system. It deals with it by releasing inflammatory chemicals, which are part of the healing and growing process. If you want to wear out early in competition ignore the past paragraph. You want to take a supplement routine that helps with minimizing inflammation.
Now recovering quickly is important, as you know. Foods that contain omega-3 oils, ginger and certain supplements will help. Growing is what we all want to do - we grow by producing energy; burning that energy produces activity that breaks you down, releasing inflammatory chemicals to start growth and healing phase.
You want to heal as quickly as possible by stimulating the release of growth factors. You do this by having high levels of antioxidants. Which insulate you from damage of calorie burning for energy.
Ok, here is a basic supplement overview of all the confusing information above. I have it listed by brand, because this is what I take, of course you can change it up if you find a better price.
Next are drills you can do to increase your speed, agility, and speed endurance for next season. Note, you can do this before or after strength training. My recommendation is before because on the football field, your speed and agility are more of a priority than strength. If you can split it through the day, (Agility in the AM, Strength PM) that would be best.
5-5-10-10: Run forward 5 yards, back 5, forward 10, back 10, etc.
Pro-Agility: 2 marks, 10 yards apart. Start in the middle. Run 5 yards to one mark, 10 yards to the next, then 5 back to the start.
Zig Zags: 2x3 rows of cones, 5 yards apart. Run forward, turn and run.
Speed Ladder: 1 foot, 2 foot, In & Outs, Shuffle.
Backpedal: Full speed backpedal with perfect form.
4 Cones: 2x2 rows of cones, 10 yards apart. Sprint, shuffle, backpedal, and shuffle.
Plyometrics (With Plyo Boxes):
Step Ups: Step up, fall down in athletic position.
Step Up To Deep Jump: Step up, jump as far as possible and land in athletic position. Explode into vertical jump with arms over head.
Hops: Jump onto, step off and land in athletic position.
Hops and Over: Jump onto, jump over.
Deep Jump.
Hops.
Hops & Over.
Speed:
Sprints: 100's, 40's, 30's, 20's, 5's
Hill Runs: Sprint up hill focusing on stride power and quickness between each stride.
Speed Sled: 100's, 40's, 30's, 20's, or 5's with various weight added to sled.
Hill Runs.
Speed Endurance:
Gasers: Run forward 50 yards, back 50 yards, forward 50 yards, and back 50 yards.
400's: 400m lap.
You do not want to work on your speed endurance and agility or plyometrics on the same day. Speed Endurance training should be saved for its own day. Speed Endurance and Cardiovascular work is different; Cardiovascular training helps you to last as long as you can. Speed Endurance training will help you with how long you can go at top speed.
Speed & Explosion Training Schedule
Here is a basic, week schedule for your speed and explosion training:
Coach Complex x1 (Power Clean, Front Squat, Press)
Week 2, 4, 6 (Even Weeks):
Tuesday:
Dynamic Warm-Ups x1
5x10x5 x3
Pro Agility x3
Zig Zags x2
Step Ups x2
Step Up To Deep Jump x4
40 Yard Speed Sled Sprints x5
20 Yard Speed Sled Sprints x5
5 Yard Sprints x8
Thursday:
Dynamic Warm-Ups x1
Coach Complex 2 x1
High Knees x4 (20 yards)
Butt Kicks x4 (20 yards)
Fairy Hops x4 (20 yards)
Friday:
Dynamic Warm-Ups x1
Step Ups x2
Hops x2
Hops and Over x2
Speed Ladder x2
Hill Runs x20
40 Yard Sprints x2
Saturday:
Dynamic Warm-Ups x1
400 x4
Coach Complex x1
Coach's Complex
Coach Complex is a full body muscle movement resistant exercise. Designed by one of my previous coaches who won numerous High School state championships and has coached at Division III NCAA football programs.
Complex One:
Start with a basic 45 pound bar laying flat on the ground. Using perfect form, power clean the bar and remain in the athletic position. Then stand up, without setting the bar back down, now front squat it. Then after your front squat rep do a basic military press. Do this for 10 reps without setting the bar down until completed with the set. You will do 10 sets of 10 reps with the 45-pound bar.
Complex Two:
45-pound bar again, and yes again with the 10 sets of 10 reps, this time instead of Power Clean, Front Squat, Press, it is Snatch, Overhead Squat, Stiff-Leg Deadlift.
Yes no mistake, 10x10 with 45lbs. Oh yeah, it's hard.
Okay, here we go finally with the strength training workouts. Specifically designed to increase your 3 main lifts in the off-season. Bench Press, Power Clean, and Squat. Adjust to fit to your liking.
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