Football Summer Conditioning Plan

8/10/2019 Football Summer Conditioning Plan

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FLEXIBILITY TRAINING

motion. If you properly strengthen a muscle, you will increase its flexibility.

The range of motion of the muscles involved is dictated and developed by the activity youperform. You are interested in developing functional flexibility.When you increase the rangeof motion of a joint you want to also increase the strength of the muscles in the new range of

Flexibility is a term used to define joint mobility and range of motion. The greatest determinants of

flexibility are age, activity level and genetics. Most conditioning programs have implementedstretching exercises to prevent injuries such as muscle pulls. Unfortunately there is very littlescientific support to substantiate that an increase in muscle pulls usually occur due to an athletebeing out of shape, fatigued, or not warmed up. When undergoing a stretching program, thefollowing three stages should be adhered to:

1. WARM-UP- It is important to elevate the muscle temperature prior to stretching. This can bedone with heat generated during low intensity aerobic exercise, such as slow jog or riding astationary bike. You should break a sweat Before doing extensive stretching exercise!!!

2. PRE-STRETCH- Begin with a slow pre-stretch that ads only slight tension to the muscle. Thisposition should be held for 10-30 seconds while the muscle accommodates tension. This phaseshould be light and should not be painful to the athlete.

3. STRETCH During the actual stretching phase, slowly lengthen the muscle group involved. Iftoo much tension is developed too soon, safeguards within the nervous system will be activated(e.g. excessive pain, uncontrolled muscle quivering, contraction of antagonist muscle) and thebenefits of the stretch will be lost. When this happens, slowly back off and let the muscles relax,and then proceed. The correct procedure is to develop slight tension, let the tension fade, thenproceed then continue to achieve a greater range of motion.

The specific movements you perform for your position will develop the range of motion ofthe muscles to perform those activities.When you stretch, you develop a range of motion that

is specific to that stretch and the limited number of fibers recruited at that point. The range ofmotion used in sports is different than that developed by stretching. Other differences include thenumber of muscle fibers recruited, the violence of the movements, and the many different arcs themuscles use to change direction, stop, and backpedal.


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than list them all for you, we will give you a few examples. All of which, though, are used for speed and agility training.

Make sure, no matter what drill you use, that you train at the highest intensity possible.

Tri & Box Cone Drills- There are a number of 3 and 4 cone drills that can be done. Rather

The Drill Don't Work Unless You Do!


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SAMPLE EMPHASIZING THE LACTIC ACID SYSTEM


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Football Summer Conditioning Plan

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