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Maximize Player Performance:Building Football Strengthby: AFM Editorial Staff © More from this issue Basic strength training is the cornerstone of any football program. After all, stronger muscles produce more force, thus increasing the athlete’s ability to produce greater speed and power, that typically means a higher level of on-field performance. Well-conditioned athletes are also less susceptible to 4 Tips to maintain speed and agility while building football strength Dennis Kline, University of Wisconsin at LaCrosse strength and conditioning coach, said it best in a previous article of American Football Monthly when asked whether speed or strength is more important to a football player: “Speed is important, it doesn’t matter how strong you are if your opponent is five yards ahead of you.” Kline’s words are a direct testament to the old adage “speed kills,” and perhaps in the world of football it does. In fact, building speed has become one of the most important priorities to strength and conditioning coaches around the country. But how does an athlete – specifically a football player – maintain or increase speed and agility while building football strength. According to Notre Dame strength and conditioning coach Mickey Marotti, too... many football athletes – especially at the scholastic ranks – place priority on the wrong exercises to develop greater football strength and speed. The bench press, shoulder press and bicep curl can develop significant upper body strength and an impressive physique, but they do not increase an athletes lateral agility and explosive force that is so very crucial in today’s game. And don’t forget about the importance of hydration. Lack of fluids can become the cloud that hovers over the entire realm of strength and speed training and must be addressed by every strength coach. Without proper hydration from sports drinks, like Gatorade, that supply necessary carbohydrates and sodium, an athlete’s body will not perform at its optimum efficiency and potential, even when it comes to brief power efforts. Here are four speed and agility preserving techniques that every coach can use to make each athlete a better football player, versus a better poser: 1) Lunges - This effective exercise can be done by anyone, anywhere with any athletic ability. Lunges are very effective in providing quadriceps, hamstring and glutei strength training, which will enable more long-term explosive speed output. The dumbbell version of the lunge is the easiest to start with before advancing to a barbell. 2) Crunches - The abdominal muscles do more than just link the upper and lower body together. They control rotational movement, back support and arduous breathing during sprints. To totally work two thirds (upper and middle) of your abdominals, lie on your back and crunch away with your shoulder blades off the ground. 3) Plyometrics - Plyometrics are any exercise where the muscle is contracted eccentrically then immediately, concentrically. The muscle is stretched (i.e. loaded) before it is contracted. A good example is box-to-box jumps (high intensity). Start slow and work through the mechanics to reduce the chance of injury with the bounding movements. 4) Sprints - This is considered a subcategory of plyometrics, however, it deserves special consideration. Hans Selye’s Principle of Stress and Adaptation states that to get stronger, one must lift more weight more often. The same theory applies to speed. To get faster, one must run their fastest more frequently. injuries or delayed recovery periods following injuries. Proper hydration is crucial in an effective strength-training program because it helps protect players from the ever-present risks of dehydration and performance impairment. Football players, like all athletes, can benefit from drinking more than water alone, even in the weight room. Sports drinks, like Gatorade, help replenish the fluid, electrolytes, and carbohydrates lost during strength training activity and allow athletes to work longer and harder. What is true on the field is also true in the weight room: the cooler they stay, the harder they can play. Here are four guidelines that will help make sure that your players are well hydrated and performing at their best: 1) Bring it - Frequent fluid breaks, that allow players to drink and cool down, should be part of every training program. If a sports drink is not available, encourage your athletes to bring it with them. Research consistently shows that drinking an optimally formulated sports drink before, during, and after high intensity activities like strength training helps athletes stay better hydrated and fueled than when they drink water alone. 2) Prepare for it - Ensure your athletes show up well hydrated. Encourage them to drink up to 2-3 hours before practice or competitions. Water, milk, fruit juice, non-caffeinated soft drinks, and Gatorade are all acceptable beverage choices during this time. By starting a workout well hydrated, your athletes can get more out of their workouts. 3) Take a break - Train your athletes to drink at regular intervals. Their goal should be to drink enough to minimize weight loss without overdrinking. This is easily monitored by having them weigh themselves before and after each workout. Remember, any weight that is lost during practice is fluid loss, not fat loss. 4) Put it back - For athletes who do a good job drinking but still finish practice dehydrated, the best rule of thumb is this: have them drink at least 20-24 ounces per pound of weight loss to assure rapid and complete rehydration. For example, if a player is down two pounds after practice, he should consume 40-48 ounces of fluid within the next couple hours. |
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