ETOWAH EAGLES

BURST

Eagle Football Strength and BURST ProgramThe formula for a successful Eagle football player is a simple yet demanding one. There are no shortcuts, no magic pills or supplements. A long-term commitment is required to reach your full physical potential. Many athletes show discipline for a couple workouts, a month or even a season. The commitment of a true champion is for his entire career.

1. Rest2. Nutrition3. Conditioning4. Speed and Quickness Training5. Skill Development6. Flexibility7. Muscular Fitness

Seven components are identified and addressed for an Eagle football player:

We divide our football calendar into five periods.

FIRST PERIOD:

From the end of the last game to the beginning of after school BURST. This time is used to recover mentally and physically from the season. Take care of any injuries during this time. You will be lifting during class and are encouraged to participate in recreational activities. If you do not have a lifting class, be sure to get in after school.

SECOND PERIOD:

Beginning with the start of after-school BURST and running through the end of first semester.

You will continue lifting per Coach’s direction. BURST will begin with general fitness objectives building toward the third period. It is important to stay active over Christmas break.

THIRD PERIOD:

Beginning at the start of second semester and continuing through the end of school.Injuries should be addressed by now. Be SURE you are in a weight training class this semester (and from now on). After school BURST will become more intense with focus on change of direction, short sprints and jumping.

FORTH PERIOD:

Summer.

Mornings consist of lifting and BURST four days per week. We will have our summer football camps early in the summer. BURST will continue to strive for athleticism along with training for the rigors of a football game.

FIFTH PERIOD:

Beginning with two – a – days and ending with our final game.

Three weeks preseason followed by ten weeks of games.Playoffs can last another five weeks. It is during this time that aplayer needs to be their strongest and most fit. This is the mostimportant time to emphasize strength training. Near maximumstrength and fitness levels can be achieved if:

1. Players remain disciplined on and off the field.2. Solid nutritional habits and proper rest are vital.3. Players perform near maximal effort each workout.4. Practice fast and play fast to develop the fitness level

needed to play the game.

NUTRITIONTo reach your full physical potential, you must develop a disciplined approach to eating, exercise and rest. Some basic ideas for a sound nutritional lifestyle include:

•Eat breakfast EVERYDAY.•Eat at least three meals /day.•Use nutritious snacks between meals.•Eat fruit every day. (Recommended 5 servings)•Eat vegetables every day. (At least one serving)•Drink at least eight glasses of water every day in addition to replacing water lost through sweat.

The term “balanced diet” is often misinterpreted. It doesn’t have to be a computer-generated diet of special beans and sprouts. It is the proper amount of normal foods purchased in the grocery store.

Supplements

Many athletes supplement their diet. Work with your parents before you jump into the often-confusing world of supplements.

The Basic Six

There are six basic nutrients in the foods you eat. A balanced daily diet of foods found at the grocery store will provide all you need.

• Carbohydrates• Fats• Proteins• Vitamins• Minerals• Water

Carbohydrates

Carbohydrates are your best source of energy. Your body can break down carbs fast and use it for energy. It is the best health food you can eat. It is the ROCKET FUEL of food! 60% of your caloric intake should be from carbohydrates. Good sources include bread, grains, cereals, pastas, fruits and vegetables.

Fats

Fat is a poor source of energy. It takes a long time for your body to break it down into usable energy. If your body cannot break it down it is stored as body fat. There are two types of fat, saturated and unsaturated. Saturated fats can cause harm if too much is consumed. Common sources are animal fats, butter, margarine, cream, and salad dressings, cheese, shortening, fried foods and fast food. Unsaturated fats are less harmful. Examples are corn oil, olive oil and peanut oil.

• You do need to consume some fat but only about 25% of your daily caloric intake should be from fat.

ProteinProtein is used to build and repair muscle. It is broken down into amino acids for muscles and other tissues to use. It is a poor source of energy but vital for muscles. Good sources of protein include:

• dairy products• lean meats• fish (tuna)• chicken

A balanced diet provides all the protein you need. If you have less than a good diet supplementation may benefit you. About 15% of your calories should come from protein.

Vitamins

Vitamins are chemicals that sustain life. They serve as metabolic catalysts that regulate all chemical reactions in the body. Vitamins do NOT provide you energy – food does.

Mega dosing vitamins is unnecessary. A multi- vitamin may be in order if your diet is sub-par.

Minerals

Generally speaking, minerals are inorganic compounds, and there are sixteen essential for humans. A balanced diet provides all you need. Some vitamins also contain minerals if your diet is less than balanced.

Water

Your body is predominantly water. All systems are dependent on water. Fatigue during a game and slow recovery can be the result of dehydration. Dr. Pat Mann, former NHL nutrition consultant states “few things cripple athletes faster than dehydration”. Dr. Mann goes on to add,

“A one to two percent drop in body weight due to water loss can cause a 15% decrease in performance.”

Athletes sweat profusely every day. You must replace that fluid AND drink at least two extra quarts of water daily to be properly hydrated.

A good rule of thumb to check if you are hydrated is the color of your urine. It should be nearly clear. If it is bright yellow you are dehydrated and need to replenish fluids.

• Caffeinated products and alcohol magnify dehydration and should be avoided.

About 50% of your body heat is lost through your head. During hot weather, you should remove your helmet whenever possible (keep it in your hands).

A football player should drink 20 ounces of water two hours before kickoff and about eight ounces every 15 minutes during the game.

THE MOST IMPORTANT SUPPLEMENT YOU CAN TAKE IS WATER!

Gain or lose a pound

There are 3500 calories in a pound of fat. To lose a pound you must eat 3500 fewer and/or burn 3500 more calories than normal. It is that simple. To gain a pound you must consume 3500 more calories than normal.

ONE OF THE EASIEST WAYS TO LOSE BODY FAT IS TO ELIMINATE

SODA AND FAST FOOD.

KEY POINTS TO REMEMBER• Supplements are not more effective than the food you can buy at the grocery store.

• Carbohydrates are the best source of energy.• Only 25% of your daily calories should come from fat.

• A 1% - 2% drop in body weight due to water loss can result in a 15% decrease in performance.

• There are 3500 calories in a pound of fat.• The body can eat most foods in moderation – balance is the key.

CONDITIONINGThe energy used to play the game of football is provided by two energy systems. They are the aerobic system and the anaerobic system. The term aerobic means with oxygen while anaerobic means without oxygen.

Aerobic exercise improves the ability of your cardio respiratory system to transport oxygen (fuel) to the working muscles. The anaerobic system gets its energy from ATP (adenosine triphosphate) and glycogen. Both are stored in muscle. Your body uses the food it eats to convert to ATP and glycogen.

Your car uses gasoline – your muscles use ATP and glycogen.

The aerobic system is called the O2 System. The anaerobic system has two separate energy systems. They are called the ATP-PC System and the LA (lactic acid) System. As you can see in the chart below, the ATP-PC and the LA system have a limited supply of energy.

System Energy Available DistanceATP-PC 0 to 10 seconds 0 -100 yardsLA 11 to 60 seconds 100 - 400 yardsO2 12 minutes and up 1 ½ miles to ?

Football is played using the ATP-PC and LA systems primarily. We train targeting those systems.

Aerobic System

To get aerobic benefits, you must elevate your heart rate to between 70% and 85% of its capacity. For your age group that’s 140 – 170 beats per minute. This is your “aerobic training zone”. This training is continuous and lasts at least 12 minutes. It can be running outside, on a treadmill, swimming, rowing, stair stepper or an aerobics class.

• Any exercise to reach your “aerobic training zone” for at least 12 minutes.

Anaerobic System

The most effective anaerobic training occurs when:

• The duration of the exercise is less than 60 seconds.

• Rest between efforts is adequate to drop heart rate below 150 and to replenish ATP and glycogen.

• The exercise is intense enough to raise heart rate to 90% - 100% of your maximum heart rate. That would be 180 – 200 beats per minute.

We use a variety of workouts to train this system. The important factors are time and intensity of exercise, not the distance you run.

We will prepare you for fall camp during after school and summer BURST. However, the only way to develop the exact level of conditioning needed to play the game is to actually play the game! You will be sore and tired for the first few days of fall camp.

KEY POINTS TO REMEMBER• The aerobic system gets its energy from oxygen.

• The anaerobic system gets its energy from ATP and glycogen.

• Time and intensity of exercise is the key, not the distance covered.

• The quality of exercise is the key to your running workouts, not the quantity.

SPEED and QUICKNESS TRAINING

We have all heard the phrase “SPEED KILLS.”

A more accurate phrase would be “SPORT SPECIFIC SPEED KILLS.”

As a football player we should say “POSITION SPECIFIC SPEED KILLS.”

Too much emphasis is put on running the 40 in a straight line. The ability to change directions is just as important, if not more important.

Your goal is to develop the specific speed and quickness needed to play your position and a level of conditioning to sustain that speed and quickness during a game.

Speed training should not be confused with strength training, conditioning or practice. • Use the weight room to develop muscular strength.

• Use an interval running program to condition the heart, lungs and muscles.

• Practice the skills needed to run fast (stance, start, running technique).

• Practice the skills used to play your position.

You can’t change your genetics or the characteristics you inherited from your parents. You can develop the potential speed you do possess by focusing on the things you can control. To assist you in playing fast:

• Eliminate excess body fat.• Strengthen the muscles used to run.• Develop adequate flexibility.• Refine stance/start techniques.• Develop sound running techniques.• Develop a level of fitness to maintain speed and

quickness for the whole game.• Practice running fast!

Running Fast

Kevin McNair, a respected speed development expert, states, “You don’t get speed through the air, you get it through the ground. Speed is down hard, back, and prolonged. Everything is behind the body.”

Speed is gained from the point the foot touches the ground until it leaves. The longer it stays on the ground behind you the better. Stride length is increased behind you, not in front of you.

Vertical DisplacementAny vertical lift will force you to spend more time in the air, less on the ground, and slow you down. Vertical displacement is the distance your head moves up and down while running. Below are some tips to reduce vertical lift:

• Rotate at the shoulder; do not shrug as you swing your arm forward.

• Arms flexed at 90.• Hands no higher than sternum – no further back than the hip.• Throw the knee forward in the direction you are running. Thigh

reaches parallel to the ground.• Foot lands under your hip.• Run tall; do not rock forward at the waist.

Rotary Forces

Any forces that are misdirected will slow you down. Below are a few tips to reduce negative rotary forces:

• Keep your head erect and motionless.• Do not rotate your torso side to side.• Arms move along the same plane as you are running. They cannot cross in front of your body.

• Closed fist but not a tight grip.

Practice Running Fast

Sounds funny but many athletes neglect this area of development. Training at maximal speed is critical in developing top end speed. We will periodically train at maximal speed with total recovery between bouts.

THERE IS NOTHING BETTER FOR A FOOTBALL PLAYER TO IMPROVE POSITION SPECIFIC SPEED AND QUICKNESS THAN PRACTICING FAST AND PLAYING FAST.

KEY POINTS TO REMEMBER

• Football speed is the key to your success, not straight- line track speed.

• There are no magic potions or gadgets that can increase speed.

• You don’t get speed through the air; you get it through the ground.

• Eliminate wasted vertical and rotary forces.• Practice running fast.

SKILL DEVELOPMENTSkills require a sophisticated series of signals sent from the brain to the muscles. Muscle fibers must fire in the proper sequence to perform a skill correctly.

There are differences between skills and abilities.

•Skills are the actual movements you perform. A skill is learned through practice. Throwing, kicking, punting a football are skills. Shooting a basketball, pass protection and rushing the passer are all skills.

Abilities refer to the physical qualities used to perform the skill.

• Abilities include speed, power, strength, flexibility, balance, timing, explosiveness, agility, reaction time, coordination and endurance.

• As skills change so must the combination of abilities.

We practice skills that will positively transfer to the football field. This can be difficult due to the unique game of football. Our players will practice the exact skills they will be performing on the field during a game.

Motor learning experts agree that we should not try and imitate a skill in the weight room.

Strengthen muscles in the weight room, develop a high level of conditioning, and practice the skills used to play the game.

Key points to remember1. The execution of a skill is a very sophisticated neurological process.2. Skills are very specific.3. High skill levels are hard to develop.4. Do not confuse skills and abilities.5. Alter a skill by added resistance and you have a new skill.6. Do not attempt to mimic a skill in the weight room.

FLEXIBILITY

Flexibility is defined by joint mobility and muscular range of motion. Despite old school train of thought, there is no study or support from the scientific community to substantiate that an increase in flexibility will prevent any injury. Muscle pulls usually happen when an athlete is fatigued, not fully recovered from the last game/practice/workout, not warmed up, out of shape or forced through an abnormal range of motion.

Stretching is used to increase flexibility. The amount of time spent on stretching should be proportionate to your degree of flexibility. Some athletes are naturally flexible and some are not.

Stretching is not a warm-up. A warm-up is an exercise that raises body temperature (+2 degrees) or you break a sweat at room temperature. Stretching does neither.

Stretch to become more flexible – after you warm-up.Use the following guidelines while you stretch:

• Do not bounce.• Hold the stretched position for 30 seconds.• A burning sensation or pain is a sign of over

stretching.

KEY POINTS TO REMEMBER•Stretch to become more flexible, not to prevent injury.

•Stretching is not a warm-up.•The movements you perform on the field will develop the range of motion used to play your position.

MUSCULAR FITNESSOur strength program is designed to give you the best gains, in the least amount of time, with safety in mind. Our goal is to develop you with the demands of playing football in mind. We are not training power lifters or bodybuilders. We will concentrate on the energy systems used in football.

The strength of a football player must be intense, brief and generate functional power used in playing the game.

We use a variety of exercises for total body development. One emphasis is on multiple joint or triple extension exercises (Power pull, hang clean, jerks and dead lift). Too much emphasis on one exercise or body part can result in a deficiency elsewhere.

Your workouts will be provided for you. Be prepared to give 100% effort each workout. We constantly monitor our athletes so we can make adjustments and eliminate non-productive exercises.

Our in-season training is just as important as our off-season. The lifts stay basically the same but the focus varies. We have found that not only can strength be maintained but…

CAN ACTUALLY INCREASE DURING THE SEASON.

Factors involved in maintaining/increasing strength during the season include:

•You have avoided injury.•You are willing to train hard in spite of minor bumps and bruises.•If you are injured you train those areas that are unaffected.•You enthusiastically perform meaningful, intense, and productive lifts every workout.•You go into fall camp as strong as possible.•You keep accurate records to avoid sub-maximal efforts.•You develop consistent and sound eating habits for the entire season.•You avoid alcohol use.•You sleep and rest properly to insure full recovery by game day.

It makes little sense to lift hard all year and then not lift hard when you need it the most – during the season.

KEY POINTS TO REMEMBER• The key to maximum gains does not depend on what

equipment you have…the key is how you use what you have.

• Do not waste time and energy performing non-productive exercise.

• Train to perform on the field.• Use as much weight as you can properly raise and

lower.• It is the quality of work performed that produces

results – not the quantity.All periods during the year are important – especially during the season.

REST

Rest is often overlooked because we have been conditioned that more is better. The key to maximum gains is the proper amount of quality exercise and adequate rest.

Exercise does metabolic damage to your body. This damage is repaired by providing proper nutrition and rest to your body. You can help your body recover by eating well and developing regular sleeping patterns. A consistent daily routine helps with the recovery process.

The ability to increase your strength, and your speed and conditioning levels, depends upon quality work, sound nutrition, genetic makeup, and the proper amount of rest.

KEY POINTS TO REMEMBER

•The key to maximum gains is the proper amount of quality exercise and adequate rest.

•Too much rest results in lower fitness levels.

•Not enough rest prevents full recovery.

CONCLUSIONThere are many factors that make up a successful football player. The most significant is the position-specific physical characteristics needed to compete in our league. Other important factors include intelligence, discipline, a high level of fitness and long-term commitment.

Each of the components of your fitness profile must be developed to the highest level possible. You will not reach your full potential as an Eagle football player if you lack the discipline to prepare yourself physically.

•Our BURST program is founded upon the safest, the most effective, and the most efficient methods available. There are no shortcuts, no gadgets, no magic pills or potions.

•Our BURST program will allow you to reach your full potential. We will help you. It is your responsibility to make the commitment necessary to reach that goal.