I had a lengthy response Football Coach and the power went off and I lost the whole thing. Let me start over.
In an ideal world, I would have a speed workout on Wednesday before practice and a tempo or recovery type run on Tuesday after practice.
Generally speaking, I make the sprints short 5-20 yds with a full recovery. The O and D lineman I like to start off with longer runs and as the season goes on make them shorter. The backs and skill athletes start off with shorter runs and go longer as the season goes.
What I’m trying to do here is make the early part of the season sprinting non-specific towards their postion so they have legs left towards the end of the season. Running too specific early on is too similiar to the movements in the game.
Three sets of 4 early on even going to 6 sets of 2 later in the season. Manipulate these over the course of the season depending on game schedule and how the athletes feel . Sometimes they may have heavy legs after a hard game and the volume will have to be adjusted.
Tempo or recovery runs 50-80 yds. A total of 6-10 broken into groups of 3 or 4 with a 20-40 sec. RI. 90 sec. RI between sets. Shorter runs for the O and D line. Longer for backers and skill players. Remember the punishment these guys go through on Saturdays and the physical and CNS demands they are already under.
Forget about trying to peak for a game. 35+ players get in the game. Impossible. It’s best just to maintain the speed you have.
Most practices are run at game speed or slower. Remember that game speed in football is not always 100% top speed. Most running is 80-85%. Practices are 70% of top speed. I prefer my athletes to go at game speed or faster.
I never throw in a willpower workout in-season. There is no need to. These can be done occasionly during the very end of GPP.
Never use running as punishment. Makes the athlete hate to run. Running is bad. It is very hard for an athlete to see the value of sprint work, tempo, willpower run if the majority of the running they’ve done was because they did something wrong.
Forget about extra agility drills as the athletes will get all of that during their positional work. Speed is what counts and they’ll get all the deceleration and change of direction from playing/practicing the game. Figure the length of time spent on actual football training, learning opponents offense and defense, warm-up and warm-down and you’ve got a nice in-season training program.