Get Quicker with Football-Specific Intervals

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Athletes have to be in great shape. But jogging is never the best way to train the body for competition, since it produces slow movement patterns, which can actually hinder power and speed production.

Metabolic conditioning is a high tech name for interval training, which involves sprinting [or performing exercises] at a high intensity and recovering at a lower intensity. When training for specific sports, like football, it's definitely a more effective way to get fit for games.

Football players need to perform explosive movements in short periods of time, and metabolic training helps them achieve superior levels of conditioning. Below, we break down a structured sprint schedule geared to football players.

Football-Specific Intervals
First, break up your runs into four quarters. After the first and third quarters, rest for two minutes. After the second quarter, rest four to five minutes, to simulate halftime. During each quarter, adjust your distances, run patterns and rest times to reflect your position. Defensive backs should backpedal, turn and run; lineman should do shorter distances; and receivers should go for longer distances.

The following directions include a full quarter's worth of sprints. Work up to completing four quarters. Again, feel free to alter and build on the routine, depending on your position. If  you are a wide receiver, instead of sprinting 10 yards, go for 20. The goal is to get in great shape to perform your role on the team.

Directions: Perform each sprint once, and do them in order. Do 1A, then 1B and so on through 3B before resting. When you travel 100 yards, turn around and sprint back in the opposite direction.

1A
Sprint: 5 yards
Walk: 5 yards
Rest: 15 seconds

1B
Sprint: 15 yards
Walk: 5 yards
Rest: 15 seconds

1C
Sprint: 15 yards
Walk: 5 yards
Rest: 15 seconds

1D
Sprint: 10 yards
Walk 5 yards
Rest: 15 seconds

1E
Sprint: 35 yards
Walk: 5 yards
Rest: 15 seconds

2A
Sprint: 30 yards
Walk: 5 yards
Rest: 15 seconds

2B
Sprint: 10 yards
Walk: 5 yards
Rest: 15 seconds

2C
Sprint: 15 yards
Walk: 5 yards
Rest: 15 seconds

2D
Sprint: 10 yards
Walk: 5 yards
Rest: 15 seconds

2E
Sprint: 10 yards
Walk: 5 yards
Rest: 15 seconds

3A
Sprint: 40 yards
Walk: 5 yards
Rest: 15 seconds

3B
Sprint: 30 yards
Walk: To goal line
Rest: 2-3 minutes

Photo:  chronicle.northcoastnow.com


Photo Credit: Getty Images // Thinkstock

Topics: FOOTBALL | INTERVAL TRAINING | FOOTBALL DRILLS | TRAIN | SPRINT | INTENSITY | RECEIVER | METABOLIC | FOOTBALL PLAYERS