FOOTBALL Flashcards
(32 cards)
High intensity anaerobic sport- intense burst of work with short rest intervals
FOOTBALL
_________________ fullfills 90% of energy, secondary support comes from glycolysis
PHOSPHAGEN SYSTEM
__________________ and powerful trunk-hip relationship optimized speed and power
TOTAL-BODY MUSCLE BALANCE
This sport is ___________; warrants strength balance, ROM and requisite mass by position
COLLISION BASED
What are the Game Specifics of a full game of football.
- 1 hour split into 15-min quarters
- 12-20 min (NFL-NCAA) half-time period
- Average total play time is 13.5 min
- plays lasts 1.87-12.88 (average 5 sec)
- The offensive team has 40 sec to start each play
- College- average 32.7 sec rest between plays
- NFL-26.9-36.4 rest between plays
What are the three primary programming errors-
1
2
3
- Emphasizing absolute over sport-specific strength
- Heavy loading without muscle balance, trunk stability or ROM
- Failing to address musculoskeletal dysfunction
____________,____________, __________ and _______________ are all impacted b excess fat.
- Greater body fat = Slower 40-yard sprint speed.
Strength
Speed
Metabolic Efficiency
Aerobic Capacity
______________________
KEY- rapid starts with collision, blocking, charging, tackling
- Maximize closed -chain strength, quick -start power, anaerobic endurance and manage body fat.
OFFENSIVE/ DEFENSIVE LINEMAN
_____________________
KEY- acceleration, short sprints, high-speed collisions, pursuit, tackling
-Require the most balanced measures of strength, power, speed, agility and endurance; high strength-to-weight ratio
LINEBACKERS
___________
KEY- moderate sprints, fast agility routes, blocking
- Require the most balanced measures of strength, power, speed, agility and endurance; high strength-to-weight ratio
TIGHTENDS
___________________
KEY- pursuit, breakaway speed, fastest sprints, agility, vertical jump, coordination
- Maximize speed, power, multidirectional quickness, agility; maintain appropriate lean mass
OFFENSIVE BACKS
DEFENSIVE BACKS
WIDE RECEIVERS
___________________________
- Often more active in the backfield
- Leave the pocket- ground threat to defense
- are more susceptibility to injury
SHORTER/FASTER QUARTERBACKS
____________________________
- Pass from the pocket, rarely run down field
- need greater strength and total mass
- encounter direct assaults by large defensive players
TALLER AND SLOWER QUARTERBACKS
__________________
- Actions are max intensity but work:rest are very different from other power-based sports
- often viewed and a battle between pitchers and hitters
- training should be athletic in nature with a reduced concern from maximal upper body strength
BASEBALL
In baseball there are ________________. To help with this you should RECIFY RESTRICTIONS, ENSURE PROPER LIFTING TECHNIQUE, PROGRAM FOR MUSCLE BALANCE
SHOULDER ISSUES
Common physical characteristics by position: Pitcher-1 Outfielders-2 1st basemen -3 Shortstops and 2nd basemen-4 1st basemen and catchers-5
1- tallest and possess greater body fat 2-leaner and more muscular 3-tallest of the infield players 4-often the smallest infielder 5-heaviest of the infielders and often key batters
Baseball-Physical Characteristics
-MLB Players are stronger, more powerful and faster than lower division players
Variable A AAA MLB Lean mass (kg) 80.8 -A 85.7 - AAA 87.1 - MLB Vertical jump (cm) 70.1 - A 71.1 - AAA 71.9 - MLB 10-yd sprint (s) 1.59 - A 1.55 - AAA 1.52 - MLB 5-10-5 (Pro agility) (s) 4.48 - A 4.53 - AAA 4.42 - MLB
____________________________
> Starters often perform to 6th inning; relief fills in until a 9th inning closer
>few pitcher throw for a complete game (3.1%)
>MLB starters throw 95 pitchers/game
>Pitch speeds: ~70 to >90 mph (curve ball>fastball)
>Post-game enzymes show high muscle damage (max intermittent work)
Physical demands of PITCHERS
What are Critical characteristics and parameter to Pitching Success:
- Proper throwing Tech
- Greater relative power and strength
- optimal force coupling and muscular balance
- Muscle, tendon and Ligament Strength
- Relatively long arms
________________________
- often complete a full game without substitution
- play 8-10MIN per inning (and warmup periods between innings)
- heavy lower back, hip and knee stress due to receiving/throwing stances
- Perform ~200 throws/game
- Must prevent base stealing attempts; requires a fast throw to 2nd base (127 feet); must also throw to 1st or 3rd base
- Must react to and pursue a occasional pop-fly
- Muscle balance/endurance, stabilization, power and ROM are emphasized
Physical Demands of CATCHING
____________________________
>cover shorter distances that require instant response time and first-step quickness
> Must have EXCELLENT reaction time to address the ball
> Must be able to throw from awkward positions
> 1st basemen respond to throws that require excellent ROM (groin) to manage base contact
INFIELDERS
_________________________
> Cover greater distances and make longer throws
> Usually perform 0-4 play attempts/inning; each lasting <3sec
> Must possess great speed, reaction time, visual acuity and game sense
> Must improve power for reaction, batting multidirectional starts and 10-30m acceleration
> Strength and muscle balance is needed to prevent injury long throws.
OUTFIELDERS
Consider how challenging it is to hit the ball in competitive baseball:
- hitting a fastball is close to the limits of human reaction time (~0.4 sec)
- few 0.001 sec off in timing the swing -ball is missed or hit foul
- connecting a few mm too high/low results in fly ball or grounder
- getting “a hit” 333% of the time is considered excellent
- Must see and judge the ball in <0.25 (within 15 feet of release)
PHYSICAL DEMANDS OF BATTING
PART 1
List three considerations for training when it comes to Pitchers?
> conditioning for Phosphagen efficiency and repeated power output
> Incorporate Power Training while maintaining ROM
> Work on dynamic Balance and central stability as actions are asymmetrical and stem from a small BOS (single foot)
