I started running like sprints to get ahead of the game for football, but I was tired as hell after only a couple times. I was hella read too and couldn't breathe that well, I guess I'm really really out of shape. I've been working out for a while, but I didn't expect myself to be this out of shape. Is there anything that might really be the problem?
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03-25-2007, 11:56 PM #1
Sprints and getting in shape for football
1 Corinthians 6:19-20
19 Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; 20 you were bought at a price. Therefore honor God with your bodies.
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03-26-2007, 01:00 AM #2
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03-26-2007, 01:10 AM #3
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03-26-2007, 01:38 AM #4
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03-26-2007, 07:29 AM #5
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03-26-2007, 08:31 AM #6
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03-26-2007, 09:30 AM #7
Sounds like you haven't done too much running since the last season ended. As mentioned above, you may wanna do distance for two weeks to get your wind up a little and then mix in a combination of sprints and a day or two of distance to make sure you're ahead of the comp. as far as shape but also improving your speed as a result of the sprints.
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03-26-2007, 09:39 AM #8
i'd say start with cardio
just jog or run some good distances to build up cardio and get you back into shape
once that happens it'll be easier to do speed training because your body has more stamina, then sprinting will be easier the first few times around, then it'll get better if you continue to do both cardio and sprints**Canadian Crew**
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03-26-2007, 10:02 AM #9
Heres an example of something you can do to get back in shape if you are dedicated enough:
Monday: Speed Training/Total Body Lift
Tuesday: Tempo Runs/Core
Wednesday: Off
Thursday: Speed Training/Total Body Lift
Friday: Tempo/Runs/Core
Saturday: GPP Work
Sunday: Off
For speed training, keep the volume low (Under 250 yards), not including a full dynamic warm up.
So for example:
Dynamic Warm Up
6x25yard sprints from Mountain Climber start or push up position or falling start
2-4 Pro Agility Drills
Cool down
- Use full recovery for everything. For speed you can only get faster by running faster, so thats why you use full recoveries and keep the volume low to manage CNS stress.
You can then go do a full body lift. Do something explosive, squat, something for the posterior chain aswell as a upper push and pull movement. Again keep volume low and increase the weights each week before having a deload week when you feel like you need it (maybe every 4 weeks).
For the tempo/core workouts. Depending on your position, big (lineman, linebackers) run 80-100 yards each rep, and small (skill guys etc) run 160-200yards. This is a good way to do it, and remember never run above 75% intensity, focus on your form.
For example for a lineman:
80yards - 25 crunches
80yards - 26 alternating crunches
80yards - 15 pushups
80yards - 15 laying leg raises
(Repeat)
Take a quick breather when needed. Work your way up to needing very little rest in between.
For the Saturday GPP you can do a bunch of different stuff. Good examples are hill running, car pushing, sled dragging, sled pushing, farmers walk, sledgehammer work etc. One that I like is doing high knees up and down the field. Do high knees for 90 seconds and see if you can work your way up in time.
Good Luck and I hope ive helped show you some ways to get "ahead of the game" this offseason.
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03-26-2007, 11:39 AM #10
This is some good advice.
My 15 year old hasn't been doing sprints because he has been waiting out knee injury problem....just lifting and playing volleyball for his high school.....but over the past week he has been running. He hates to run on a treadmill so he has been running from our house to the high school and back....which a little over a mile I think.
This wont help his sprinting speed....but he has to get up his wind before he can start that.
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03-26-2007, 04:39 PM #11
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03-26-2007, 05:26 PM #12
try to add some sort of cardio or plyos, play some basketball, race your freinds, time yourself in a mile, box jumps, etc. Try to do some sort of exercise like this atleast 3 times a week, more maybe you can do this everyday. Condition yourself
Im pretty out of shape myself, but i usually get in tip top shape from playin basketball alot during the summer, and running alot..:Ace50 Crew:.
++ Positive Crew ++
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03-26-2007, 09:02 PM #13
I know how like squats are supposed to help you and stuff, and I've been lifting for a while. Yet, I don't think I'm really sprinting any faster than before, I just want to sprint FASTER and I'm doing plyos and stuff, but I don't know.
1 Corinthians 6:19-20
19 Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; 20 you were bought at a price. Therefore honor God with your bodies.
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03-27-2007, 12:28 AM #14
one program i'd reccommend is pretty simple, and very easy to do. its geared towards building up stamina/endurance, aswell as building some speed aswell. i would use this in the beginning of your off season training, and before season started up.
basically what you do is simply run a route in your neighborhood. the catch is you start out at a dead sprint. once you reach a light/telephone pole thats about 50 yards or so away, cut it down to a nice gentle jog. once you reach the next pole (they are usually spaced pretty evenly apart, if not, im sure you can find some other sort of marker) bring it back up to a full sprint. next pole, jog. and just continue that. it takes some discipline to keep it at the right intervals, and not jog for 2 poles instead of one, but it will help you build both endurance and speed, and get you into great football shape.
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03-27-2007, 12:57 PM #15
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03-27-2007, 01:59 PM #16
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03-27-2007, 06:27 PM #17
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03-27-2007, 07:48 PM #18
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03-28-2007, 02:32 AM #19
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03-28-2007, 10:11 AM #20
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04-01-2007, 03:36 PM #21
keep running...you'll get there
Champions are not born. They are built.
You wondered if all the pain and sacrifice is worth it...now you know.
Gold medals aren't made of gold. Not really. They're made of sweat, dedication, and a hard to find alloy called guts.
Everybody wants to win. But not everybody is willing to do what it takes.
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04-01-2007, 04:03 PM #22
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04-01-2007, 07:00 PM #23
Alrite, but about sprints. If you do more sprints over like long distance running, doesn't that mean you have lower endurance?
1 Corinthians 6:19-20
19 Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; 20 you were bought at a price. Therefore honor God with your bodies.
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04-01-2007, 07:16 PM #24
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04-01-2007, 07:42 PM #25
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04-02-2007, 10:49 AM #26
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04-02-2007, 10:50 AM #27
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04-02-2007, 12:10 PM #28
not necessarily. endurance simply comes from your body working through fatigue. to get into football shape, you dont' want to be running miles and miles, because thats not realistic to game situation. to get in football shape, you run sprints. the more you run, and the closer you run them together, the more endurance you will have. in all reality, you shouldn't even be thinking about loads of endurance right now. youre still a few months away from spring training, let alone actual season. build speed, endurance will come with that, in addition to the fact that its better to really focus your conditioning closer to the season.
that being said, if you have the choice, condition before practice. it'll make practice harder, but it will prepare you to play better in the fourth quarter. anybody can make good reads and keys when they are fresh, if you practice like you play, and are dead tired during practice, it'll improve your second half play dramatically.
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04-03-2007, 03:02 PM #29
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04-03-2007, 07:18 PM #30
BUt like guys who at my school who don't even squat as much as me run faster.
1 Corinthians 6:19-20
19 Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; 20 you were bought at a price. Therefore honor God with your bodies.
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