During the past six years I have been able to experience a very diverse background of training as it applies to the game football. Performing the role as a youth through high school football position coach, coordinator, and head coach while concurrently working as the physical preparation coach, and my current work at the University of Pittsburgh football program interning under James Smith and Buddy Morris has provided me the opportunity to witness and aid in the preparation of many football athletes of various qualifications.
It is this unique experience, however, that leads me to realize that the preparation of football athletes that occurs elsewhere throughout the country is in many cases illogically designed. The current system is traditionally set up in a way that the physical preparation coach is often not on the same page as the technical/tactical preparation coach. The physical preparation coach trains the athlete in the generalized exercises in the weight room and track/field, but upon the start of practice the technical/tactical preparation coach instructs and runs specialized drills. There needs to be a close working relationship between these coaches, and collaboration in and out of practice.
As there is no unified qualification process for selection and training of coaches in this country, those who possess the prerequisite understanding of biomechanics and bioenergetics to intelligently improve the physical abilities of the athlete in specialized exercise are in the far minority. Given the opportunity over the last year to interact with some of the most knowledgeable in these ranks has opened my eyes to the necessity for perpetual growth through reading, interaction, and practice as a coach.
An integrated system in which the physical and technical/tactical coaches work hand in hand is extremely rare in this country. Thus, it is very useful to the physical preparation coach to develop a great deal of understanding of the technical aspects of the sport, as they are required by position, and as they relate to the energetic and mechanical demands experienced throughout the game and practice.
This brief article is intended as an outline of the key concepts in the preparation of American football sportsmen.
Bioenergetic / Mechanical Demands
First and foremost, the training program must be designed in such a way as to match the bioenergetic and biodynamic/mechanical demands that are encountered by the athlete during the course of the game and practices. Each position on the field requires differentiation of the makeup of the training load in order to match the diverse requirements that these athletes must fulfill during competition. These differences must be addressed by alteration of special exercise selection and by volume and intensity of the different aspects of the training load.
What remains the same amongst all American football sportsmen is the need to develop the alactic and aerobic systems to a high degree. A single play lasts three to six seconds on average, which is an almost completely alactic environment. With successive plays and series, the athlete must possess a high level of aerobic development to aid in restoration between these multiple alactic efforts. Also the development of the aerobic system is of great benefit to the general work capacity and health of the athlete.
When looking at the vast majority of the top level high school and college football programs, it is speed that separates them from the rest of the field of teams. This display of alactic power makes it clear that true speed training must be the basis of the training, especially amongst the skill players. The irony of this observation is that despite the obvious benefits of improved alactic power amongst the football athletes, there are an extremely small number of teams at any level of sports mastery that utilize true speed training.
This statement may sound overly simple, but speed training must be performed at full speed. Full speed can only be achieved under conditions of full recovery, as speed is not measured by effort, the athlete must be running at their fastest rate for the given distances to improve alactic power. This is something that many football athletes have a tough time adhering to, as the majority of their previous running work was of longer durations with shorter rest periods, which carries no transference to the game itself.
A short to long approach is of most use to the football athlete due to the considerations of the game itself and the composition/body type of the football athlete. Full speed sprinting represents the highest level of motor unit recruitment in sporting activity, and thus volume of the speed work must be monitored closely in relation to sport practices, tempo work, the requirements of the athlete’s position, and the level of qualification and training history of the athlete.
Also important to speed development is the improvement of sprint mechanics. Cueing of proper mechanical execution during speed/power drills is of benefit here, but equally important is development of the musculature responsible for maintaining the sprint position. The coach must however avoid paralysis by analysis in trying to correct or coach every aspect of the sprint form at once. Focusing on arm action and extension are two of the most important and beneficial coaching points.
Tempo work develops the aerobic system, allows for the coach and athlete to focus more on proper running mechanics, and can also be used for positional skill work. The low intensive nature or tempo work means that it can be done throughout the year given even under blocks of different primary emphasis.
Integration of Skill and Physical Training
Development of sport from is obviously very important for success on the field; however, this is an aspect of the physical preparation that is rarely touched upon by most “strength and conditioning” coaches. The offseason can be used to develop sporting form through specialized drills, just as it can be used to develop general athletic abilities through more traditional drills.
The acquisition of new sport skills and the perfection of these skills should be aims of the physical preparation coach, just as the improvement of upper body strength, sprint speed, or change of direction. Depending on the time in the annual training cycle and the needs of the given athlete, skill work will emphasized to different levels, but will be always be present to some extent.
Skill work can be performed prior to more stressful training loads, during the learning of new skills, or as part of speed or tempo work as technique is raised to higher levels in accordance with the athlete’s ability to display sport form.
General Physical Preparation
The improvement of generalized physical capabilities such as work capacity and strength is an important part of the training equation, but in many cases, seems to be the only focus of the physical preparation program. Early on in the off-season is the time that these traits will receive developmental loads, but further on in the annual cycle, these traits will be of lesser concern, as this work will follow the speed and skill training. These traits are also very easily developed in a well planned training cycle.
Under the supervision of a well qualified coach, it is possible to achieve much greater success in heightening the results of the sportsman than by following a more traditional structure. All aspects of the physical abilities, both general and special, must be developed and it is the responsibility of the coach to do so.
Again, this article was not a “how to” on the implementation of these ideas, but rather a breakdown of some of the key concepts that form the backdrop of the training plan for American football.
I am looking to begin online consultation with athletes or coaches serious about improving preparation for the game of football, and thus I encourage any coach or athlete interested in discussing the topic in further depth, to contact me via email; at bgonring@gmail.com.
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