1. Glazier Clinics March 5, 2011

2.  “Toughen” Up???  Best Football Shape  Optimal Performance  Best Football Shape & Optimal Performance

3.  Aerobic Endurance: ◦ The body’s ability to use 0 2 for energy production for long duration activity.  Anaerobic Activity: ◦ Short, intense bouts of exercise where the body can not use 0 2 as an energy source.  Anaerobic Endurance : ◦ The body’s ability to repeat the short, intense bouts efficiently over time. (Football)

4.  RPE (rate of perceived exertion)  Heart Rate  Calorie Per Minute Pace (Kcal/min) ◦ Based on the amount of 0 2 used in the bout and is relative to body weight. ◦ The total number of calories that would be burned if the exercise bout lasted for a full min. ◦ i.e. A 250lb. DE runs 40 yds. in 6 sec. = a calorie per minute pace of 45Kcal/min. 4.5kcal = Total Calories burned in the sprint since the sprint only lasted 6sec not a full min. (45kcal/60s*6s)

5.  Football is played at 45-60 kcal/min depending on the position.  A typical football play only lasts 2-6 sec. with a 25-40 sec. rest in between plays.  It is hard to match this intensity with most activities, or modes of conditioning.

7.  Football 52  Aerobic dance: 16  Basketball (full court, vigorous): 26  Bicycling (15 mph): 13  Spinning: 12  Cross-country skiing (8 mph): 28  Golf (carrying clubs): 12  Running (5 mph): 16  Running (15 mph): 48  Soccer (vigorous): 26  Swimming (20 yards/min): 8  Swimming (50 yards/min): 19  Tennis (recreational): 8  Walking (at 3.5 mph): 9  Walking (at 4.5 mph): 13

9. INTERVAL TRAINING

11. DB/WR 81 yds OH 76 yds LB/TE/FB/QB 73 yds DE 71 yds DT/OL 64 yds

13. +10s (5) +40s (25) -15pr (15) +10s (20) +15bp (30) +10sl (35) +20s (45) -40s (25) -10sr (20) -5bp (20)

14. P. 7

15. +G:36 -40:11 +G:34 +30:47 -50:01 +G:17 +20:46 -50:01 +G:36 -40:26 +25:42 -49:G

19.  TRAINING SMART is not necessarily TRAINING HARD  A smart conditioning approach should: ◦ Maximize Rest and Recovery ◦ Minimize Fuel Depletion and Increase Energy Levels ◦ Optimize Gains in the Weight Room  Optimize Overall Performance