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Conditioning Essay

2074 words - 8 pages

Pre-season Warm-UpFlexibility WorkoutPre-Season Football ConditioningTraining TechniquesTips from Certified Athletic TrainersPre-Season Training can start after the last game of the season for some. It is highly recommended that you rest from your activity a minimum of two weeks and as long as a month. During this rest period you must maintain cardiovascular fitness. There is no need to play football. Think of other activities that would interest you. Try cross training and use sports that are similar to football; basketball, boxing, wrestling and martial arts to name a few. Keep your hand-eye coordination and your reflexes sharp. Use swimming, deep water running aerobics, jogging and jumping rope as workouts.The pre-season program gets into high gear six to eight weeks prior to the season. This is the time when weight training is used for maximizing strength and endurance. Please remember it is very important to go through the warm up program before, and cool down after, by stretching. Use these weeks wisely, and the following program will allow you to complete the season injury free and maintain your strength for the entire season.The Offense-Defense Medical Staff wishes you a healthy and successful Football Season. Rememeber, you should come to camp in good shape, prepared to learn a lot and have some fun along the way.back to topOFFENSE-DEFENSE PRE-SEASON WARM-UP3-5 Minute cardiovascular warm-up (bike, treadmill or stair master) DAILY7-12 Minute overall flexibility (stretching see attached) DAILY3 minute jump rope (30 seconds each day) DAILYa. Both feetb. Right foot onlyc. Left footd. Side to sidee. Front to backf. BoxJogging, sprinting and power walking 1 mile Daily3 minutes of flexibility (Quadriceps, Hamstrings, Low Back) Three days a week.Jog, run, sprint outdoors on a Football Field, Three days a week for twenty to thirty minutes.back to topOFFENSE-DEFENSE FLEXIBILITY WORKOUTThe purpose of this program is to maintain and increase the elasticity of the muscles involved. In so doing it will help prevent injury and create greater athletic performance.The following exercises are to be done before and after all practices and workouts. It is also suggested that this program be followed in the morning and evening to further increase your flexibility.Each exercise will be done twice and held for ten (10) seconds. In the post- practice workout phase, each exercise will be done once and held for fifteen (15) seconds.FLEXIBILITY EXERCISESToe Touches-Start in the standing position with a slight bend in the knees, reach down as far as possible to the point of pain. At this point, back off and hold for ten seconds and then release. Repeat.Leg In-Sit on the floor with the right leg extended and the left leg bent, with the sole of the foot placed against the inner thigh of the extended leg. Lean forward and reach as far as possible down the extended leg, keeping this leg flat to the ground. Hold on to the foot or leg for ten seconds. Repeat. Switch leg...

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