A Form Run Sprinting Progression
Drill #1 - Partner arm swing
1. Player A faces Player B with his arms extended level with Player B's shoulders
2. Player B pumps his arms with good form touching Player A's hands
3. Speed of arm action is increased as whistle is blown - three whistles
Drill #2 - Arm swing, leg and eye synchrony
1. Utiilize proper arm swing and eye gaze while walking
2. increase speed of movement upon the whistle
Drill #3 - The high knee walk
1. Lift the knee high
2. The drive leg should be almost straight
3. The foot of the high knee should be cocked
4. Stand tall
5. Proper swing of the arms
6. Do not reach out with the foot on the high knee
7. Increase the speed of movement upon the whistle - this will end up as almost a skip or bounding as speed increases
Drill #4 - High knee drive
1. Fold arms across the chest run in place powerfully contracting the knees upwards
2. Upon the whistle run the designated distance with high knees
3. Stand tall do not crunch forward or lean backwards
Drill #5 - The high knee run
1. Run in place with proper arm action and high knee drive
2. Upon the whistle sprint forward
3. Stand tall
Drill #6 - Arm impulse
1. Run 50 yards with excellent form
2. Every 10 yards increase your arm action
3. Do not move your head or eyes to see if you have gone 10 yards
Drill #7 - Leg impulse
1. Run 50 yards with excellent form
2. Every 10 yards increase your leg action
3. Do not move your head or eyes to see if you have gone 10 yards
Drill #8 - Jelly jaw
1. Run with your jaw completely relaxed
2. Relax neck and shoulders also
3. Run 50 yards feel your jaw bounce
Drill #9 - Holding form for 300 yards
1. Run 300 yards with sprinting form
2. Do not ever break form
Drill #10 - The money run
1. Run a full speed sprint with perfect form
2. Run if everything depended upon your performance
Running On The Edge Is Serious
Serious running requires a stop watch and a serious attitude. Edge training is twice around the outside of a football field. This includes outside the end zones. Two times around the outside Edge of the field in succession is one edge. Never cut a corner. Never step on or over a line. Run on the edge. There are no short cuts to success.
This is a full speed drill. It requires proper warm up.
Run an edge and record your time. Rest exactly 1 minute. Continue until four edge sprints have been run and recorded.
Event Time -Rest exactly 1 minute between each sprint
#1. Edge _____
#2. Edge _____
#3. Edge _____
#4. Edge _____
Two days a week run 4 edges and record your times. The following is an example.
Event Time -1 minute rest interval between sprints-
#1. Edge 2:30
#2. Edge 2:38
#3. Edge 2:42
#4. Edge 3:00
This is how Edge running becomes serious. Each day the athlete must better their times in all four sprints. A bonus sprint at full speed is awarded for each sprint missed.
If one sprint time is missed one bonus is ran. If four times are missed four full speed bonus runs musy be completed.
The following is an example of an athlete who misses two Edge runs.
Event Time to beat from Day#1 Time Run Day#2
#1. Edge 2:30 2:28 made time by beating 2:30 from Day#1
#2. Edge 2:38 2:42 missed his time of 2:38 from Day #1
#3. Edge 2:42 2:41 made his time beat 2:42
#4. Edge 3:00 3:12 missed his time 3:00 from day #1
#5 Bonus Edge 3:15 a bonus run from missing Edge #2
#6. Bonus Edge 3:32 a bonus run from missing Edge #4
Week #2 Day #3 - The times you use for each Edge on all subsequent days are the fastest times you have ever run for each of four sprints.
Event Time to beat -1 minute rest interval between sprints-
#1. Edge 2:28 fastest time to date, from Day #2
#2. Edge 2:38 fastest time to date from Day #1, has never beaten time
#3. Edge 2:41 fastest time to date from Day #2
#4. Edge 3:00 fastest time from Day #1, has yet to beat this time
Train The Upper Trap On the Pendulum 5 Way Neck To Get Strong
Whats Wrong With Good Old Yards
In the 1970's American tracks were converted to metrics for track record purposes and the 440 yard dash or quarter mile became the 400 meter dash. 400 meters is shorter than 440 yards. A 400 meter dash is 437.445 yards. To convert the results of a 440 yard time to a 400 meter dash, subtract 0.3 seconds.
Spending time early in the off season training middle distance is a positive for a football player. Here are some times and goals that athletes can accomplish. What makes it fun is that the times are very fair and are from almost 40 years ago. Today's athlete are bigger, faster and stronger so it should be a piece of cake and also interesting to the runner as athletes could accomplish 4440 yard workouts in the 1960's and 70's.
Times for each work-bout Rest Interval 60 Seconds
OL & DL The Rest Of The Team
1. 2:30 1. 2:20
2. 2.25 2. 2.15
3. 2.20 3. 2.10
4. 2.15 4. 2.05
5. 2.10 5. 2.00
6. 2.05 6. 1.55
7. 2.00 7. 1.50
8. 1.55 8. 1.45
9. 1.50 9. 1.40
10. 1.45 10. 1.35
When the athlete completes the above workout he has run 2 1/2 miles at a solid pace. Once the athlete successfully makes each time in all 10 runs, the times are dropped 5 sec in each of the 10 dashes. The modern athletes are rewarded with a 0.3 second cushion for each lap as tracks are now 400 meters.
Try this routine 2-3 days per week for 5-6 weeks at the beginning of the off season to Get Strong.
Pendulum 5 Ways Neck Machines
An accelerometer can detect magnitude and direction. With an accelerometer you can look at G-forces, collisions, monitor activity, complex motions, the uses are endless and up to the imagination of the user.
Although, accelerometers have been available commercially for more than 25 years, a broad consensus of how to use these tools has not been established. A few years ago, scientists held a conference for 2 1/2 days on accelerometer usage. They presented papers, shared original research and served as members of a knowledgeable audience that ultimately evaluated, spurned on and discussed ideas. In their discussions none suggested using the natural accelerometer, a ponytail to measure motion or estimate G-forces.
Kaylee Gittleson ran hurdles for Ann Arbor Pioneer High School. The team won three out of four Division I State Championships during her four years. She is currently a student at the University of Michigan. Kaylee was told by her dad to write about training from her perspective on the Rogers Blog.
FROM THE COACH'S DAUGHTER
My Dad was a Strength Coach for 30 years. I literally grew up in a gym with furniture. Kaylee explains, sometimes you can see what scientists are working to discover.
My father and I were watching an old video of one of my high school track meets. I started laughing about how some girls ponytails were bouncing so much more than others.
What you are watching are natural accelerometers...my father replied"
According to the research my father handed me, when a person walks their head moves slightly up and down with their upper body. The brain uses the body's musculature to maintain the head's stability by balancing it.
A person with a ponytail who is walking has a ponytail and head that is quite stable. As they walk faster the ponytail begins to bounce a little more as the heel strikes the ground. When running things become quite different. The head begins to, not only bounce, but pitch and roll as the body leaps and falls. The torso adds insult by swaying from front to back and also twisting. The head is also thrust forward and down.
The ponytail flies side to side, up and down in a figure 8 motion reflecting the movements of the head trying to balance on this wild kinematic ride. Head vertical accelerations can reach 2-4 G's and causes head pitching that must be checked by foot placement and intricate muscular movements by the head and neck to protect the brain that is being sloshed around in the skull.
The brain is good at protecting itself, but coaches and athletes object is to move forward faster. So, a coach provides the athlete with strategies adjusting natural kinematics. Coaches like to call these strategies, running form.
To see who has good running mechanics just watch the ponytail,,,, my father said... If it flies right they are running right.
By managing the ponytail and getting it to fly right, you are changing the athletes running mechanics and monitoring G-forces to the skull caused by increased heel strike as the athlete sprints forward faster.
You can actually evaluate your own coaching techniques based on ponytail motion. "Well, I was thinking, 'this is pretty cool' and there are a lot of ponytails in women's track. But what about football I asked?"
No problem ......my father replied.
The Pendulum Overhead Press Is Also An Incline Press
Sprint By Keeping The Feet Off The Ground
Many assume that sprinting speed is set by the maximum force that the feet can generate against the ground.
If you measure the force propagated while running versus hopping on one foot, you will find that hopping produces about 30 percent more force into the ground than running.
Sprinters at top speed don’t use the maximum force possible with each stride even though it is clear they have the resources.
What is interesting is that when looking at athletes back peddling versus forward running, by measuring their foot-ground contact times, you may be surprised. The amount of time the feet spend on surface contact whether running forwards or backwards is almost exactly the same.
Apparently, the limit to human speed seems to be imposed by foot-ground contact time, not the force the foot uses against the terrain.
The paradox is in sprinting faster the foot is required to spend more time on the track to obtain higher peak values and at the same time the foot must reduce surface contact time.
The answer to running faster lies somewhere in what is called mass-specific forces. Athletes can attain faster speeds by applying greater mass-specific forces to the running surface during shorter periods of foot-ground contact.
A new Penn State study looked at sprinters structure and surmised sprinters who had longer toes (mass-specific forces) were at advantage. Whether this eventually turns out to be a trait with normative toe data or not, is probably unimportant, but it does certainly substantiate that the application of the forces is consequential.
The deal is this; there is a limit to the period of foot-ground contact. The limit varies between individuals, muscle physiology, neurophysiology, anatomical structures, gait mechanics and they all come into play when running.
There is a lot of skill involved in running fast efficiently. There are a lot of coaches and athletes working on finding ways to do it. The bottom line is this - Sprint Faster By Getting Those Feet Off The Ground .
Get Strong on the Pendulum Squat Pro
Shock Absorbers and Springs
We often think of the soles of our running shoes as shock absorbers.
A rigid foot hits the ground decelerating rapidly and the forces damage our feet and knees. Injury being most likely on hard surfaces, so it stands to reason to get a shoe that decelerates us gently.
Let's look at this from another view. In your car it is the springs not the shock absorbers that keep you from being bounced around over the pot holes on your city street. If your vehicle just had springs and no shock absorbers you would bounce up and down relentlessly after hitting the hole. Shocks dampen the vibrations
A foot needs elastic material to cushion impact on the ground, but it need not be shock absorbing to stop vibrations. Vibrations of the foot against the ground is not a bad thing it is part of the way we maintain surface contact. We use vibrations for sensory information from the soles of our feet not only to maintain surface contact, but manage gait machanics.
If you dissect the heel pad from an amputated foot you would find that it its elastic spring like qualities would exceed similar tests of the heel cushioning of many running shoes.
Barefoot running is interesting and so is the fact that a lot of sports for a lot of years were played with just a little bit of elastic material under the feet.
Shoe cushioning should be examined carefully and well thought out. Getting strong feet is a good thing especially for running and jumping. The human dampening system has been made very well and this shouldn't be shocking.
Times For The 100 Yard Shuttle
100 Yard Shuttle 5/10/15/20
5 yards and back/10 yards and back/15 yards and back/20yards and back
OL/DL = 23 seconds
LB/RB/QB/TE/SPEC = 21 seconds
WR/DB = 19 seconds
60 seconds between sets
Rogers Tred Sled
A Variety of 300 Yard Shuttles
Twenty Fives on the Football Field
Bryan Miller, the Head Strength Coach at Oregon State uses the 300 yard shuttle three different productive ways in his off season program.
25 yards and back/ x 6 repetitions
OL/DL = 67 seconds
LB/RB/QB/TE/SPEC = 62 seconds
WR/DB = 60 seconds
Long Long Shuttle
50 yards and back/40 yards and back/30 yards and back/20 yards and back/10 yards and back
OL/DL = 65 seconds
LB/RB/QB/TE/SPEC = 60 seconds
WR/DB =57 seconds
300 Yard Shuttle
50 yards and back/50 yards and back/ 50 yards and back
OL/DL = 62 seconds
LB/RB/QB/TE/SPEC = 58 seconds
WR/DB =54 seconds
Sprint Training On The Rogers Tred Sled
Movement is necessary for accurate perception.
Mike Gittleson was the Director of Strength & Conditioning at the University of Michigan for 30 years and was a part of 15 Football Championships in that time. He explains, how to look at your drills through prism glasses.
Perception is the first requirement for acquisition of a motor skill and conversely movement is necessary for accurate perception. Movement gives us the size, shape and depth of the skill so that we may encode it in our bodies. We are able to actually link up the perceiving of the skill with the feel of the skill when we move around.
The inverted-vision experiment has been played out on college campuses since the early 70's. Two subjects are fitted with prism glasses that flip the images that their eyes receive. One subject sits in a wheelchair and the other pushes as they begin to explore the campus. The student who pushes the wheelchair begins to adapt to the inverted objects. The student who is sitting and not allowed to use any motor facilities to explore the inverted world doesn't adapt at all.
Without incoming motor information, that is the muscle sense ingredient, perception is not restructured to invert the distorted inverted world.
As a coach I often thought about this experiment. When I first started coaching I would set up my agility drills and give lengthy explanations of how to perform each one. Once I had the players lined up I would blow the whistle and it was often as if I had explained nothing.
I learned to set up my drills and teach very little before we began. I spoke as few word as possible, giving just enough information to get started. Once agility began I would coach and change the motor skills as needed. I might say, drop your hips, push off your outside foot, head up, shoulders square, don't crossover etc. After a few times through the drill, everyone began to adapt figuring out the drills nuances.
I liked to coach this way as I got in more repetitions with less talking. From the inverted-vision experiments I knew that motor information is needed for the athlete to perceive how to do the drill correctly. The bottom line was that we were conditioning and initially, running repetitions outweighed form.
With new athletes we approached weight training the same way. We began weight training with very little explanation and coached as we went along. If a rep was bad we would just do it over... and over and over and over and over and over and over and over and over.
Mike Gittleson was the Director of Strength & Conditioning at the University of Michigan for 30 years and was a part of 15 Football Championships in that time. He explains, there are a lot of ways to run distance.
"Distance running to a professional athlete in my day was five laps around the field." -Lynn Swann
For many years I had every football player do the Balke treadmill test prior to the winter conditioning program and immediately afterwards. I wanted to get a feel for what the oxygen uptakes were in this population of athletes. No one really had any data at the time.
Dr. Bruno Balke was the first exercise physiologist to chart the precise relationship among oxygen consumption, exercise, and cardiovascular health, so it was fitting to use his test. Besides, having the first name Bruno made it sound rougher. So, I began calling it the Bruno Balke
test instead of Balke.
The Bruno Balke test was simple. Because the athlete just walked, it was very easy to administer.
When administering the Bruno Balke, the treadmill speed is set at 3.3 mph, with the gradient starting at 0%. After 1 minute it is raised to 2%, then 1% each minute thereafter.
The player walks as long and as far as he possibly can and finally when he feels he can go no more, grabs the rail, straddles the treadmill belt and the test is over. Upon completion of the test, with a little math you have an estimated maximum oxygen uptake.
Dr. Bruno Balke taking endurance test after stay in space chamber.
The winter program consisted of an hour of various drills. All were short bursts of speed. Nothing that could be considered distance running or what people were then starting to call aerobics.
Winter football conditioning was the typical hardnose, tough stuff that you would expect from a top level team.
At the end of winter running, as indicated, everyone post-tested on the Bruno Balke, and their oxygen uptakes all went up. Their cardiorespiratory fitness improved.
Someone might argue that it was a change in anaerobic fitness. But the results went up every year. Yep, there VO2 max was increasing. I guess you could say football players were becoming better distance runners.
Nothing earth shaking because prolonged bouts of work cause cardiovascular adaptation.
Cardiorepiratory fitness is good stuff for someone who needs to be able to cool off during a long drive on the football field. This is especially so, when wearing a uniform of 100% polyester dazzle cloth, a helmet with an anti-microbial overliner and heat observation technology and the HIT telemetry system installed, O2 flex shoulder pads, ION mouthguard and impact absorbing gloves running on rubber field turf, on a hundred degree day.
It pays to GET STRONG.
Rogers Wall Mounted Dip Bar