The Football Faq!((PLEASE READ BEFORE STARTING A THREAD ABOUT FOOTBALL Q's))

[mlp_22531]

I've got a couple of questions.

1. What does it mean to 'seal' someone in the post? I've only ever played rec/street ball and I'm not acquainted with the term. Any time I'd have a mismatch I'd take advantage of it by getting deep post position and the guard would stand at the 3 pt line asking me seal to my man.

Very confused... I've got my man pretty much pinned under the rim and here's the funny part, he only passes when I lose position resulting in a turnover.

2. I'm weaker and much slower than usual, not sure what it is but I didn't even work out for much of last week. My reaction time was slower, people were beating me off the dribble left and right, and moving me in the post with relative ease. Now I know I'm 168 lbs but compared to say a week ago playing with this very same cast, I don't get what's changed.

It's like their pushing and I can't push back as hard as I try. When I think about it, I'm trying but it's like my body is giving out on me.

3. Last question, how would I defend against screens? Not pick and rolls but when another player is trying to free up and having one of their teammates screen me off. I got burnt all game by this.

Thanks in advance.

On #1, sealing your man in the post is getting him on your hip, getting low and wide, and calling for the ball with the opposite hand.

[Xax]

my team had a tourney on saturday and won. to bad i cant play until the 23 (fractured foot)

[mlp_22531]

I think your kid is going to be a stud! lol...

No, it looks good though...It's hard to prescribe to a kid without knowing anything about them. As I am sure you are aware of, some kids have facial hair by age 12, some don't get it until their 20. Basically what I am saying is if your kid has the maturity level that Greg Oden had when he was 14 he could train like an older athlete...if he's rail thin and is in extremely early stages of puberty I would be careful.

That being said...Rippetoes is fine, but you NEED to be there supervising him with any multi-joint exercise i.e. (clean, jerk, etc). I think you have a good mix of strength and plyo exercises there but just be sure he is getting adequate rest. You're giving him days off which is good, but if he suffers from muscle soreness early on don't be hesitant to give him two days off in a row...sometimes that works better for young athletes.

Enough with my rambling...Just supervise and teach proper form with light weight or even a broom stick...

BOL...hope this helps!!

Thanks. Early stages of puberty. 5'5 130ish. Maybe this would be overdoing it? He's going up against kids with men's bodies in both basketball and football and all his buddies are lifting, so it seems like its the right time for him to get serious with a lifting program.

[FryDude]

Thanks, is it something you have you have to do to be effective in the post? I feel getting the ball on the block is sufficient enough.

[joakman]

Thanks, is it something you have you have to do to be effective in the post? I feel getting the ball on the block is sufficient enough.

In pick up, no. Simply because defense is almost non-existent. HS/College level, absolutely.

[mlp_22531]

Thanks, is it something you have you have to do to be effective in the post? I feel getting the ball on the block is sufficient enough.

Maybe it's what your teammate thinks you'll do after you get the ball. If you're posting on a tall guy playing behind you, maybe they don't want to get the ball unless you have your man sealed, and thus an easy turn and score. versus if he's not sealed, you get the ball and he's playing you straight up and you don't have a move?

[dolphinsfan270]

They do correlate and that is pretty rare to see the highest vertical score the lowest 40. I would say you just need to get out and start sprinting more often. I don't know much about your lifting stats, but from the sounds of it you seem like you are a powerful guy (probably can squat a lot). You most likely are a strength jumper rather than an elastic jumper. Elastic jumpers (those who can barely squat their weight, but have 30 inch verts) usually show more of the correlation between vert and 40 than strength jumpers do.

What is your squat max?

Not super impressive for a freshman but, I squat 325 off a box and 340 free squat. But I am pretty reactive bc I depth box jump more than my standing box jump. And i do 43 inch box jumps for 5X2 on dynamic lower body days.

And I think your right about needing to sprint more often bc I only ran 4 times before the combine and each one had 2 week breaks in between. But I was jumping every week.

[FryDude]

In pick up, no. Simply because defense is almost non-existent. HS/College level, absolutely.

Is it because they place a higher degree of emphasis on denying the ball?

Maybe it's what your teammate thinks you'll do after you get the ball. If you're posting on a tall guy playing behind you, maybe they don't want to get the ball unless you have your man sealed, and thus an easy turn and score. versus if he's not sealed, you get the ball and he's playing you straight up and you don't have a move?

Oh, I finally get it. If I'm understanding it right, sealing your man keeps the opposition from getting good defensive position. It still doesn't seem like a reason to avoid passing the ball inside but all right.

[brockles]

we played in about 25 degrees and hot as **** sun, i hate the early winter games

feel sorry for ya man
suppose growing up with it you are used to it though or atleast better at coping with it than us brits would be lol

[beertank23]

1 & 0. Big win on the weekend, i played alright, was a bit flat though.

[metapod]

From what I understand, "sealing" your man means using your arm and hips to get your man "stuck" behind u, so he's much less likely to jump to your front to steal the ball while you receive the entry pass. I get asked to do that alot if the guy guarding me is taller(longer arms) or is quicker than me. Perhaps that's what your guard is worried about?

[swolepatrole]

feel sorry for ya man
suppose growing up with it you are used to it though or atleast better at coping with it than us brits would be lol

Good lord, 25 degrees (I assume celcius? correct me if im wrong) is a wonderful day in late spring in Texas, where temperatures can get up to 30 degrees by 12pm in late april/may. Then again, anything under 14 degrees and I'd start layering clothes.

[joakman]

Is it because they place a higher degree of emphasis on denying the ball?

Well in HS and College post play is a constant battle for position, not so much the case in pick-up games.

[toad1]

Good lord, 25 degrees (I assume celcius? correct me if im wrong) is a wonderful day in late spring in Texas, where temperatures can get up to 30 degrees by 12pm in late april/may. Then again, anything under 14 degrees and I'd start layering clothes.

lol, i think it was around 14/15 yesterday over here and it was defo a shorts and beater day......well for running in if i wore a beater and in other parts of scotland it was snowing about a week ago.



yas got 7s on saturday can't wait.

[shane_o_88]

Hey guys im looking for some help if possible. Its coming to the end of the season here (2 games left) and I am in the process of designing a programme for the off-season.
I will post it on here and if anyone has any advice that would be brilliant. I am using info from this website alongside my personal aims and previous experience.
I am 21 years old, 6ft and 165lbs (75kg). I play wing/outside centre. My aims are firstly to gain some weight, secondly to improve my sprint speed and increase stamina also.

This is what I have for my week one programme:
Monday Set 1 Set 2 Set 3 Set 4 Set 5
Run 2 Miles
Power Cleans 4 sets
Bench Press 4x8 (80%)
Military Press 5 sets
Pull Ups 3 sets
Low Rows 5 sets
Lateral Raises 3 sets
Fly's 4 sets

Tuesday
Sprint/Plyo session
Warm Up
20m x 3
40m x 4
100m x 2
Lunge Jumps
Squat Jumps
Side Jumps
SL zig zags

Wednesday
Run 2 miles
100 sit ups.
Plyo Press Ups 3 x 20

Thursday Set 1 Set 2 Set 3 Set 4 Set 5
Power Cleans 5 sets
Lunges 4 sets
Front Squat 5 sets
Shrugs 3 sets
Hamstring Curls 4 sets
Dips 3 sets
Calf Raises 3 sets
Incline Press 5 sets

Friday Set 1 Set 2 Set 3 Set 4 Set 5
Bench Press 5 x 8 (70%)
Back Squat 4 sets
Deadlifts 4 sets
Hanging Leg Raises 3 sets
Leg Press 4 sets
Upright Row 5 sets
Weighted Sit Ups

Any thoughts? Thanks in advance.

[mkdo]

There was a time in my life when I didn't know anything about training and nutrition but just did squats and deadlifts in the gym, everyday. I lost a lot of weight, didn't really gain much muscle, but I my game improved TREMENDOUSLY.

I don't have access to a gym anymore, and all the equipment I have at home are a pair of DBs, an old adjustable bench, and 100lbs in plates (for the DBs). What exercises can I do that will help my game?

[mkdo]

I've got a couple of questions.

3. Last question, how would I defend against screens? Not pick and rolls but when another player is trying to free up and having one of their teammates screen me off. I got burnt all game by this.

Talk on D, switch on the screen~

[mkdo]

Is it because they place a higher degree of emphasis on denying the ball?

Oh, I finally get it. If I'm understanding it right, sealing your man keeps the opposition from getting good defensive position. It still doesn't seem like a reason to avoid passing the ball inside but all right.

Not sealing your man makes for a more difficult pass inside

[luckystr1ke]

Hey guys im looking for some help if possible. Its coming to the end of the season here (2 games left) and I am in the process of designing a programme for the off-season.
I will post it on here and if anyone has any advice that would be brilliant. I am using info from this website alongside my personal aims and previous experience.
I am 21 years old, 6ft and 165lbs (75kg). I play wing/outside centre. My aims are firstly to gain some weight, secondly to improve my sprint speed and increase stamina also.

This is what I have for my week one programme:
Monday Set 1 Set 2 Set 3 Set 4 Set 5
Run 2 Miles
Power Cleans 4 sets
Bench Press 4x8 (80%)
Military Press 5 sets
Pull Ups 3 sets
Low Rows 5 sets
Lateral Raises 3 sets
Fly's 4 sets

Tuesday
Sprint/Plyo session
Warm Up
20m x 3
40m x 4
100m x 2
Lunge Jumps
Squat Jumps
Side Jumps
SL zig zags

Wednesday
Run 2 miles
100 sit ups.
Plyo Press Ups 3 x 20

Thursday Set 1 Set 2 Set 3 Set 4 Set 5
Power Cleans 5 sets
Lunges 4 sets
Front Squat 5 sets
Shrugs 3 sets
Hamstring Curls 4 sets
Dips 3 sets
Calf Raises 3 sets
Incline Press 5 sets

Friday Set 1 Set 2 Set 3 Set 4 Set 5
Bench Press 5 x 8 (70%)
Back Squat 4 sets
Deadlifts 4 sets
Hanging Leg Raises 3 sets
Leg Press 4 sets
Upright Row 5 sets
Weighted Sit Ups

Any thoughts? Thanks in advance.

It looks like far too much volume to me. If you just want to gain weight do a natural bodybuilding workout which will pack on muscle for you, like this one:

bodybuildingdungeon.com/forums/natural-bodybuilding-led-layne-norton/36663-layne-nortons-power-hypertrophy-routine.html

Or you could do any of the WS4SBs, just google to see them. I don't think doing 2 mile runs is going to help you if you're a winger - i'd stick with hiit/sprint training. If you had to do some cardio I'd run much further, e.g. 5 miles.

[toad1]

shane_0_88 this is just my personal preference but i would never squat dead and bench in one workout. these are your 3 main lifts and for me should have thier own day and there seems to be alot of repepition. like if your doing power cleans,lunges, front squats & hammy curls on a thursday why do you need/want/or have proper energy levels to squat and dead on a friday. also do the 2mile runs at the end if you have to do them and id either go further or do sprints.

i'm also not sure if you can improve size and stamina and sprint speed at the same time although it's something i'm thinking bout doing myself. size is more about diet and what you eat and not what you lift you can get good solid size on a 5x5 if you eat right and stamina & sprint speed is running and to me one of those things needs extra cals and the other burns cals. id go for size first if i where you but being a winger/centre i don't think you should compromise size for speed and i wouldn't worry to much about fitness in the off-season. you should get plenty stamina in the pre-season unless you need to work on stamina more.

It looks like far too much volume to me. If you just want to gain weight do a natural bodybuilding workout which will pack on muscle for you, like this one:

bodybuildingdungeon.com/forums/natural-bodybuilding-led-layne-norton/36663-layne-nortons-power-hypertrophy-routine.html

Or you could do any of the WS4SBs, just google to see them. I don't think doing 2 mile runs is going to help you if you're a winger - i'd stick with hiit/sprint training. If you had to do some cardio I'd run much further, e.g. 5 miles.

that supper set stuff looks pretty interesting might give one of those upperbody hypertrophy days a blast on friday.

[joakman]

There was a time in my life when I didn't know anything about training and nutrition but just did squats and deadlifts in the gym, everyday. I lost a lot of weight, didn't really gain much muscle, but I my game improved TREMENDOUSLY.

I don't have access to a gym anymore, and all the equipment I have at home are a pair of DBs, an old adjustable bench, and 100lbs in plates (for the DBs). What exercises can I do that will help my game?

Lunges, one arm cleans, SLDL's (if you have the weight for it), jump squats with them, rows, incline/military/bench presses, curls, overhead extensions, lateral/front raises, rear flys, regular flys

Just off the top of my head. I would do the first 7 without question.

[mass922]

Hey guys, here is my situation.

I am hoping to start training with my university's rugby team very soon (late May, early June) and would like to incorporate exercises into my workouts that cater to rugby... but also will help me prepare for Platoon Leader Class with the Marine Corps in July.

What sort of exercises do you think would be best?

Currently I focus heavily on running and burst-speed/energy, in addition to basic weights (planning on starting Rippetoe on Monday)

My friend played in high school, and said I would most likely be a lock... as a 6'2" 209lb guy... does this seem right?

I know I've got a long way to go, and must look completely clueless... but I'd greatly appreciate any help you all may have. ...apologizing in advance for looking like a complete ignoramus.

Thanks.

[mkdo]

Lunges, one arm cleans, SLDL's (if you have the weight for it), jump squats with them, rows, incline/military/bench presses, curls, overhead extensions, lateral/front raises, rear flys, regular flys

Just off the top of my head. I would do the first 7 without question.

Thanks! Will definitely follow! This will basically make up all my weight training since I don't have access to a gym.

BTW, how do you suggest I split the workouts?

[scott_donald]

well i trained last night for the first time since december... was fun but my calves seized... noting like all the changes in direction compared to just running up and down...

[scott_donald]

Hey guys, here is my situation.

I am hoping to start training with my university's rugby team very soon (late May, early June) and would like to incorporate exercises into my workouts that cater to rugby... but also will help me prepare for Platoon Leader Class with the Marine Corps in July.

What sort of exercises do you think would be best?

Currently I focus heavily on running and burst-speed/energy, in addition to basic weights (planning on starting Rippetoe on Monday)

My friend played in high school, and said I would most likely be a lock... as a 6'2" 209lb guy... does this seem right?

I know I've got a long way to go, and must look completely clueless... but I'd greatly appreciate any help you all may have. ...apologizing in advance for looking like a complete ignoramus.

Thanks.

work on speed endurance... temp runs... varying distances and rests...

[joakman]

Thanks! Will definitely follow! This will basically make up all my weight training since I don't have access to a gym.

BTW, how do you suggest I split the workouts?

Could go Legs - Chest - off - Back - Shoulders/Arms

Chest/Tris - Off - Back/Bi's - Off - Legs/Shoulders

or if you wanted to hit them 2x per week let me know.

[Slovakian_Pride]

http://www.maoritelevision.com/Defau...=213&epid=8878

sup havn't posted in this thread b4 but i play rugby at club and provincial level. Travelled to Canberra with my states junior development squad last week and got to spend a weekend at the AIS and got to go to the brumbies (super 14 team) training grounds.
First day just got my height and weight measured than got tested on 40m sprint, vertical leap and yoyo testing at the AIS.
Than the next day we went to the brumbies headquarters and training ground for a training session from a couple of the brumbies academy coaches.
Next day we played a match against Canberra Grammer School and won 41-0 than after that we got to go into the brumbies hot and cold bath facilities which was pretty cool coz i neva been in 1 of them before.

at club level official season hasn't started yet but we been playing pre season games against other clubs every week for the past month. Actual season starts in a couple weeks. My position inside centre btw.

[Shaun_W]

well i trained last night for the first time since december... was fun but my calves seized... noting like all the changes in direction compared to just running up and down...

What team you playing for?

[BreezerD]

http://www.maoritelevision.com/Defau...=213&epid=8878

sup havn't posted in this thread b4 but i play rugby at club and provincial level. Travelled to Canberra with my states junior development squad last week and got to spend a weekend at the AIS and got to go to the brumbies (super 14 team) training grounds.
First day just got my height and weight measured than got tested on 40m sprint, vertical leap and yoyo testing at the AIS.
Than the next day we went to the brumbies headquarters and training ground for a training session from a couple of the brumbies academy coaches.
Next day we played a match against Canberra Grammer School and won 41-0 than after that we got to go into the brumbies hot and cold bath facilities which was pretty cool coz i neva been in 1 of them before.

at club level official season hasn't started yet but we been playing pre season games against other clubs every week for the past month. Actual season starts in a couple weeks. My position inside centre btw.

I have a cousin who's playing U18 suburban comp. in South Australia, what club do you play for? I'm hoping I can get a contract with the Black Falcons for a bit and move there for a year or two in about 2012, but I'm not sure if they even bother contracting players from interstate.

[Force_90]

hi guys im needing advice on my workout program i am trying to compile for this summer. I play rugby at a good level and i am trying to move my routine forward to become more specific. i have been lifting for only three years but have picked up some good stuff from the club fitness coach and have put this programme together to try and suit my needs.

I have read the article about posts being wrong so here goes;

Stats:current (target)
19 years old
95kg (102)
9% body fat(10-12%)
6'2"
position back row
1RM max:
Bench:150kg(180kg)
Deadlift: 140 kg(170kg)
Squat N/A (have never done heavy squatting just high rep target 180 kg)
Supplements: Whey protein, creatine monohydrate

My program:
Day1 (at rugby club)
Tyre sledgehammer hits
Over head barrel throw
Tractor tyre flip (90kg)
Sprints with car tyre attached to waist
Rope climb

Day2 (at the club)
Sled push and pull
Core ball swinging hits
Sand bag carries
Resistive sprint with power bands
Turkish get-ups
Barrel clean and press

Day 3 (circuit)
Plyo jump repeats
Burpees
Plyometric split lunges
Clap press-ups
Kettlebell snatches

Day 4
Heavy Bench
Pull-ups (wide arm)
Squats
Military press
Dead lifts
Bent over row

Day 5
Rear delts
Hamstring curls
Lateral raise and rotate
10x300m sprints on rower
Bench press with power bands


That is my planned workout. i dont know whether my order is correct etc. and also if there is just too much quantity but it is off season training.
Any help would be appreciated.