Football Offseason

[soul_string]

hoW DO YOU train? what exercises/lifts/how much do you run

please mention if your in high school/middle school/college

at our school we do a ladder drill/we do ropes also known as the tire drill, and we do stairs work on a log 2 ft high/ and sled with 80 pounds on we sprint for 40 yards 3 times

we do this in 30mins

lift we do bench/powerclean/squat

in 40 mins

[sockmonkey]

thats cool

[soul_string]

please jocks i need to know what to do to improve my running

[ThePatient]

Swimming is a good alternative to running. Anything cardiovascular is good.

[soul_string]

hmm i need help with speed

[wanton]

I wrestle off-season, no problem staying in shape. BTW I'm in high school.

[CaptainWaits]

We do off-season Weight lifting with the whole team, mainly juniors

But my friends dad is a personal trainer, so he's putting my friend and I through some brutal speed and agility drills

For one, he's making us run everything under a kilometer with a parachute around our wastes.......but we'll mainly be doin sprints and uphill/downhill running with the chutes. So we run 2 weeks with the chutes, then test without them for one week, and then so on and so on......so I'm sure that will improve your speed if you can find somehow to do it.

[Red Stripe]

work on the knees and calves

i play hockey, thats what works, mainly i work on upper body and conditioning though because i'm big

i'm 13 y.o.

[dancetomdance182]

I'm in highschool. Preparing for varsity football. Basically my school has a off-season training program 4 days a week.
Monday, lifting day, core lifts: Squat, Bench
Tuesday, agility speed: run stairs, suicides, basically fast movement to improve footwork and speed.
Wednesday, lift: Power clean, deadlift
Thursday, power: Jump on boxes, hurdles, high-jumps.

A lot of coaches recommend wrestling. I just didn't want to go to practice everyday so I just decided to do off-season training.

[Jom]

If you need help with speed, you need to stretch and focus on your quads, hamstrings, and calves.

Take small hand weights, and do high-knees for about ten yards or so... when you hit the ten, drop the weights to the side and explode out.

Polymetrics are also important: shuffles, hotfoots, on-a-dimes, cariocca, isometrics, etc.

I played four years of varsity football, but didn't pursue it in college because I felt I needed to focus on my brain than my body. I still play pick-up football and basketball games and I still play baseball, but I'm not regretting not playing in college. Also, I don't think I would have started and had as much success as I did in high school, so it's all good.

[dancetomdance182]

What are hotfoots and on a dimes?

[Jom]

They're just how my coaches described them.

Hotfoots are basically rope drills, but find something higher, like, have someone sit down and stick his legs out like a V. Stand on the right to start. On the go, as fast as you can, put one foot in the middle, to the left, to the middle, to the right, to the middle, etc. and go as fast as you possibly can. You can use endurance bags for a challenge or if someone is afraid you'll stomp his nuts. The endurance bags are a bit higher, but at least they give you good technique. This is rapid foot movement, one foot in each space, don't do two. After you get good with one, then do two steps per space and work your way up to three (ex: start at the right, right foot first in middle followed by left foot, right foot to the left followed by left foot... oh screw it, I think you know what I mean :p).

On a dimes is also known as the diamond drill. This is excellent footwork and speed.

Here is a vertical view:

4-----------5


------3------


1-----------2

(length = 2', width = 4' now)

Now, you have this set up.

There are six things you have to do:

1. Both feet start on dots 1 and 2 (left foot on 1, right foot on 2). On the go, jump to dot 3 with both feet, then jump to dots 4 and 5 (left foot on 4, right foot on 5), then back to 3 with both feet, then back to dots 1 and 2 (left foot on 1, right foot on 2). Once you get back to where you started, this is one rep. Do this six times, rapid fire. Once you do it six times, you go on to part 2 of the on-a-dimes workout.

2. Stand on your right foot, starting on dot 2. With one foot, jump in the following order: 2 (start) to 3, to 5, to 4, to 3, to 1, to 2 (finish). Once you get back to where you started, that's one rep. Do this six times. After, go to part 3.

3. Start on your left foot, starting on dot 1. With one foot, jump in the following order: 1 (start), to 3, to 4, to 5, to 3, to 2, to 1 (finish). Once you get back to where you started, that's one rep. Do this six times. After, go to part 4.

4. Start with both feet on dot 2, and follow the same order as in part 2, but this time, keep both your feet together (2 [start], 3, 5, 4, 3, 1, 2 [finish]). Once you get back to where you started, that's one rep. Do this six times. After, go to part 5, which is the last step.

5. Start with left foot on dot 1 and right foot on dot 2. Land on dot 3 with both feet, then jump so that you get left foot on dot 4 and right foot on dot 5. As soon as you land on dots 4 and 5, do a 180 degree turn clockwise. Jump, land on dot 3 with both feet, then back to dots 1 and 2, and do another clockwise 180 degree turn. As soon as you do that second 180 degree turn, that's one rep. Do the same thing six times (there, 180 turn, back, 180 turn = one rep).

Target time: do all five sets of six reps in less than one minute. No breaks whatsoever, you go rapid fire from one station to the next, all in one motion. It's going to be hard at first, believe me... but soon you will be able to do all five sets of six reps in a row. Be sure that you count correctly! Just because you get to the other side doesn't mean you've done one rep, that's only half a rep. Once you get back to where you started, THAT is one rep, and you gotta do six of them for each set! Part of the challenge is switching from two feet to one foot, jumping with one foot, and the 180 degree turns. This tremendously helps with foot speed in all sports... I did it for football, basketball, and baseball.

Those are on-a-dimes.

EDIT: I'm sorry if this wasn't clear, I tried to explain this as best as possible. If you would like a better clarification, respond back. :) This was a bit painstaking to write, and I don't mean to ask for rep, but I would appreciate it.

[simplephotographinthesun]

Swimming is a good alternative to running. Anything cardiovascular is good.

For leg strengthening/endurance, we run across the pool at least 10 times along with variations (high knees, kicks, and backwards). We usually do 2 sets of each variation followed by jumping in place. By jumping in place I mean you stand somewhere in the shallow end and jump as high as you can out of the water while doing a 180. Then we move on to doing the same except with a 360 rotation. The last part of the workout is bicycle kicks (while holding onto the pool's edge) for 5-10 minutes.

[dancetomdance182]

They're just how my coaches described them.

Hotfoots are basically rope drills, but find something higher, like, have someone sit down and stick his legs out like a V. Stand on the right to start. On the go, as fast as you can, put one foot in the middle, to the left, to the middle, to the right, to the middle, etc. and go as fast as you possibly can. You can use endurance bags for a challenge or if someone is afraid you'll stomp his nuts. The endurance bags are a bit higher, but at least they give you good technique. This is rapid foot movement, one foot in each space, don't do two. After you get good with one, then do two steps per space and work your way up to three (ex: start at the right, right foot first in middle followed by left foot, right foot to the left followed by left foot... oh screw it, I think you know what I mean :p).

On a dimes is also known as the diamond drill. This is excellent footwork and speed.

Here is a vertical view:

4-----------5


------3------


1-----------2

(length = 2', width = 4' now)

Now, you have this set up.

There are six things you have to do:

1. Both feet start on dots 1 and 2 (left foot on 1, right foot on 2). On the go, jump to dot 3 with both feet, then jump to dots 4 and 5 (left foot on 4, right foot on 5), then back to 3 with both feet, then back to dots 1 and 2 (left foot on 1, right foot on 2). Once you get back to where you started, this is one rep. Do this six times, rapid fire. Once you do it six times, you go on to part 2 of the on-a-dimes workout.

2. Stand on your right foot, starting on dot 2. With one foot, jump in the following order: 2 (start) to 3, to 5, to 4, to 3, to 1, to 2 (finish). Once you get back to where you started, that's one rep. Do this six times. After, go to part 3.

3. Start on your left foot, starting on dot 1. With one foot, jump in the following order: 1 (start), to 3, to 4, to 5, to 3, to 2, to 1 (finish). Once you get back to where you started, that's one rep. Do this six times. After, go to part 4.

4. Start with both feet on dot 2, and follow the same order as in part 2, but this time, keep both your feet together (2 [start], 3, 5, 4, 3, 1, 2 [finish]). Once you get back to where you started, that's one rep. Do this six times. After, go to part 5, which is the last step.

5. Start with left foot on dot 1 and right foot on dot 2. Land on dot 3 with both feet, then jump so that you get left foot on dot 4 and right foot on dot 5. As soon as you land on dots 4 and 5, do a 180 degree turn clockwise. Jump, land on dot 3 with both feet, then back to dots 1 and 2, and do another clockwise 180 degree turn. As soon as you do that second 180 degree turn, that's one rep. Do the same thing six times (there, 180 turn, back, 180 turn = one rep).

Target time: do all five sets of six reps in less than one minute. No breaks whatsoever, you go rapid fire from one station to the next, all in one motion. It's going to be hard at first, believe me... but soon you will be able to do all five sets of six reps in a row. Be sure that you count correctly! Just because you get to the other side doesn't mean you've done one rep, that's only half a rep. Once you get back to where you started, THAT is one rep, and you gotta do six of them for each set! Part of the challenge is switching from two feet to one foot, jumping with one foot, and the 180 degree turns. This tremendously helps with foot speed in all sports... I did it for football, basketball, and baseball.

Those are on-a-dimes.

EDIT: I'm sorry if this wasn't clear, I tried to explain this as best as possible. If you would like a better clarification, respond back. :) This was a bit painstaking to write, and I don't mean to ask for rep, but I would appreciate it.

Ohh for me, those are called dot drills.
I

[Jom]

Ohh for me, those are called dot drills.

Sure, I've heard them called that, too :p

Whatever you call them, be sure to do them, regardless of the sport you play.

/is sad no one positively repped him for the long post :(

[dancetomdance182]

Sure, I've heard them called that, too :p

Whatever you call them, be sure to do them, regardless of the sport you play.

/is sad no one positively repped him for the long post :(

I try to do them as fast as I can, but those things get you tired. Hmm..REP+ for the long post...lol

[Against Miik!]

You have to do more than 3 40's to get your speed up. Try jogging around a track, but sprint every 50 meters. Or just do more 40's. And learn how to run. I know it sounds stupid, but if you have good form, you will be a ton faster.

[dancetomdance182]

You have to do more than 3 40's to get your speed up. Try jogging around a track, but sprint every 50 meters. Or just do more 40's. And learn how to run. I know it sounds stupid, but if you have good form, you will be a ton faster.

I never understood why my coaches told me to run with my hands open, not with a closed fist...?

[simplephotographinthesun]

You have to do more than 3 40's to get your speed up. Try jogging around a track, but sprint every 50 meters. Or just do more 40's. And learn how to run. I know it sounds stupid, but if you have good form, you will be a ton faster.

track speed/endurance ladder workouts:

sprint a 100, jog a 100, sprint a 200, jog a 200, sprint a 400, jog a 400, and work your way backwards

do this ladder 2-4 times

[Against Miik!]

I never understood why my coaches told me to run with my hands open, not with a closed fist...?

When you run with closed fists, it causes you to tense up. You run slower when you body tensed.

[dancetomdance182]

When you run with closed fists, it causes you to tense up. You run slower when you body tensed.

Does this apply to short distance sprinting?

[simplephotographinthesun]

Does this apply to short distance sprinting?

short as in like 40 yards or 50 meters or 100-200 meters

[dancetomdance182]

When I run long distances (1mile+), my arms get tired rather than my legs. Maybe I'm too tense, but my arms feel weak and it gets hard for me to keep them up.

[chorbalan]

I am planning to play football next year (10th grade) as a Receiver or a DB and I was wondering how can I work on my tackling and any advice on it because while I can take a hit pretty well I am a bit hessitant on delivering it. I can knock the ball down and get picks pretty easily but when it come to the tackle sometimes it causes me problems.

[simplephotographinthesun]

When I run long distances (1mile+), my arms get tired rather than my legs. Maybe I'm too tense, but my arms feel weak and it gets hard for me to keep them up.

for running long distances, the common method is with your middle, ring and pinky fingers semi-clenched but relaxed in a ball/fist. your thumb and index fingers should be rubbing together as if you were rubbing a penny with these two fingers

[nitzguy]

how far are you running and what sport?? track, soccer, football??

[dancetomdance182]

I am planning to play football next year (10th grade) as a Receiver or a DB and I was wondering how can I work on my tackling and any advice on it because while I can take a hit pretty well I am a bit hessitant on delivering it. I can knock the ball down and get picks pretty easily but when it come to the tackle sometimes it causes me problems.

Don't be hesitant. Remember that you need good form, or else you can get a serious injury. Stay low, knees bent, and when you can smell the opponents breath deliver. Remember never to dive.

[nitzguy]

oh football right...sorry.. 4 - 400m at 80 seconds or less. that should get you Stamina and Speed. take 90sec breaks inbetween.

[Jom]

If you're a sprinter, keep your hands open.

Those few hundredths of a second can be shaved off aerodynamically that way, as opposed to a fist.

[dancetomdance182]

This is football.

[Your Mom, B*tch]

There is a very good section in this months' Men's Health on agility and speed training. I would highly recommend getting a copy of it and I'll recommend that rather than me typing out a routine like I usually do. The main thing is, if you're looking to increase specifically speed, work on 40 yard dashes until your legs are on fire. Training with parachutes, running up hills, and running long distance will help out endurance and strength but not speed. They're the equivalent of practicing chords instead of scales when you want to learn to solo.

[simplephotographinthesun]

i'd also recommend 100 yard accelerations, start off at half speed until the 25 yard marker then kick it up to 75% speed. By the time you reach the 50 yard line, sprint like a madman for the last 50. Repeat this 5-10 times

[JACKROXYOU]

we got a good ol hill to run up and down on

try backwards bearcrawls up a hill mmm mmm good

[dancetomdance182]

we got a good ol hill to run up and down on

try backwards bearcrawls up a hill mmm mmm good

Backwards bearcrawls sound hard. I always hated doing bearcrawls. Getting down and dirty.

[soul_string]

man my schools off season got about ten times tuffer this begining year our goal is to have all running backs/quarterbacks/corners/safetys running a 40 in under 4.7 and the rest under 5.5.

on mondays we lift according to a strength chart on how much our max is. we do 3 sets of 10. My max bench is 200 and the charts says 1st set 145 2nd 165 3rd 175.

On powerclean we do the same. By our max. My max is 190. 1st set 130 2nd 140 3rd 155

squat. my max is 300. 1st set is 250 2nd is 260 and 3rd is 275

3 sets of ten each
that is what we do mondays and wednesdays

OUr running exercises are tuff as well.

we start out by stretching for about 5 minutes.

THen we go to some spped training drillls. High knees, cross overs back pedal, butt kickers, and build ups (20 yard build up to full speed for 40 yards then slow down in ten yards. we do 4 of those)

THen we go to the tough stuff. WE go to loggs. THey are cutt down trees and we do them like ladder drills but they are high. Then we go to some jumping exercises just jumping over some boxes. THen small ladder drill. Then ropes. THen dot drills

we do this 2 minutes each station. We go through twice.

THis we do on tuesdays and thursdays

friday we just play football to work on our ball handling and cutting exercises

Man don't u just hate west texas football

[Code Red]

I am in 8th grade, so we don't train year round, but I join the swim team in the summer to keep in shape. Plus I run on my treadmill and lift weights in my basement.

I don't start any of that up-down, bear crawl, work-til-you-puke stuff until August rolls around.

[soul_string]

^^ really good saying for you

what you do from august to december is done frome january to august

it means everything is done during the offseason

[nrcafootball68]

hmm i need help with speed

try calf raises

[soul_string]

^^^ hahahaha thats just funny

and dancetomdance texas football is legal to cut or dive and its easier to dive just cut at the knees.

[warpigs2380]

Confidence in tackling will get rid of the hesitation. Here's some tips:

Visualization. In your head, go through tackling people. Over and over and over in as many different situations as you can think.

The technical side of tackling:
Eyes on the belt. Where his hips go, he goes. Dont look at his shoulders or head or upper body at all.

Head up tackle. (Guy running right at you/open field) Make up as much space as you can, when the ball carrier gets close, start chopping your steps and widening your base. Wide feet will keep you from getting deked easily. watching beltline, try to get your head on the side of the ball that he's carrying it on. Wrap your arms around and drive with your hips.

Angle tackle. As you are running, aim for his closest hip. That way you wont over commit. Make sure your head gets in front of the ball carrier on the tackle.

Stripping the ball. I know a lot of coaches say to punch at the ball, but this is something I just picked up in a clinic a couple of weeks ago. Try to grab fingers! If you can get your hands on a finger or two of the hand thats carrying the ball, there's no way he can hang on. Of course thats in situations where you have the chance.

Hope this helps.

[warpigs2380]

^^^ hahahaha thats just funny

and dancetomdance texas football is legal to cut or dive and its easier to dive just cut at the knees.

I took it as dont leave your feet, which is a very good coaching point.

Kids, dont leave your feet when you tackle, unless its a last resort (to save a td or whatever) :thumb:

[soul_string]

its all about breaking down and then go all out

[soul_string]

ha thank baseball now all we do is play football because there is so many guys missing

[dancetomdance182]

man my schools off season got about ten times tuffer this begining year our goal is to have all running backs/quarterbacks/corners/safetys running a 40 in under 4.7 and the rest under 5.5.

on mondays we lift according to a strength chart on how much our max is. we do 3 sets of 10. My max bench is 200 and the charts says 1st set 145 2nd 165 3rd 175.

On powerclean we do the same. By our max. My max is 190. 1st set 130 2nd 140 3rd 155

squat. my max is 300. 1st set is 250 2nd is 260 and 3rd is 275

3 sets of ten each
that is what we do mondays and wednesdays

OUr running exercises are tuff as well.

we start out by stretching for about 5 minutes.

THen we go to some spped training drillls. High knees, cross overs back pedal, butt kickers, and build ups (20 yard build up to full speed for 40 yards then slow down in ten yards. we do 4 of those)

THen we go to the tough stuff. WE go to loggs. THey are cutt down trees and we do them like ladder drills but they are high. Then we go to some jumping exercises just jumping over some boxes. THen small ladder drill. Then ropes. THen dot drills

we do this 2 minutes each station. We go through twice.

THis we do on tuesdays and thursdays

friday we just play football to work on our ball handling and cutting exercises

Man don't u just hate west texas football

I think, 10 reps is too much. As the weights go higher, you should lower your reps. But, if thats what you do, then stick with it.

[soul_string]

it works it increased my powerclean 30 pounds bench 15 squat 10 and deadlift 20

[Endless Obsession]

I used to work out like every day for football. But then i realized football isnt that fun cause the practices suck. So i dont think im gonna play football next year.