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Strength & Conditioning > FOOTBALL > Flashcards

FOOTBALL Flashcards

1
Q

High intensity anaerobic sport- intense burst of work with short rest intervals

A

FOOTBALL

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2
Q

_________________ fullfills 90% of energy, secondary support comes from glycolysis

A

PHOSPHAGEN SYSTEM

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3
Q

__________________ and powerful trunk-hip relationship optimized speed and power

A

TOTAL-BODY MUSCLE BALANCE

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4
Q

This sport is ___________; warrants strength balance, ROM and requisite mass by position

A

COLLISION BASED

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5
Q

What are the Game Specifics of a full game of football.

A
  • 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
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6
Q

What are the three primary programming errors-
1
2
3

A
  1. Emphasizing absolute over sport-specific strength
  2. Heavy loading without muscle balance, trunk stability or ROM
  3. Failing to address musculoskeletal dysfunction
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7
Q

____________,____________, __________ and _______________ are all impacted b excess fat.
- Greater body fat = Slower 40-yard sprint speed.

A

Strength
Speed
Metabolic Efficiency
Aerobic Capacity

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8
Q

______________________
KEY- rapid starts with collision, blocking, charging, tackling

  • Maximize closed -chain strength, quick -start power, anaerobic endurance and manage body fat.
A

OFFENSIVE/ DEFENSIVE LINEMAN

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9
Q

_____________________
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

A

LINEBACKERS

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10
Q

___________
KEY- moderate sprints, fast agility routes, blocking

  • Require the most balanced measures of strength, power, speed, agility and endurance; high strength-to-weight ratio
A

TIGHTENDS

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11
Q

___________________
KEY- pursuit, breakaway speed, fastest sprints, agility, vertical jump, coordination

  • Maximize speed, power, multidirectional quickness, agility; maintain appropriate lean mass
A

OFFENSIVE BACKS
DEFENSIVE BACKS
WIDE RECEIVERS

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12
Q

___________________________

  • Often more active in the backfield
  • Leave the pocket- ground threat to defense
  • are more susceptibility to injury
A

SHORTER/FASTER QUARTERBACKS

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13
Q

____________________________

  • Pass from the pocket, rarely run down field
  • need greater strength and total mass
  • encounter direct assaults by large defensive players
A

TALLER AND SLOWER QUARTERBACKS

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14
Q

__________________

  • 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
A

BASEBALL

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15
Q

In baseball there are ________________. To help with this you should RECIFY RESTRICTIONS, ENSURE PROPER LIFTING TECHNIQUE, PROGRAM FOR MUSCLE BALANCE

A

SHOULDER ISSUES

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16
Q 
Common physical characteristics by position:
Pitcher-1
Outfielders-2 
1st basemen -3
Shortstops and 2nd basemen-4
1st basemen and catchers-5
A 
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
17
Q

Baseball-Physical Characteristics

-MLB Players are stronger, more powerful and faster than lower division players

A 
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
18
Q

____________________________
> 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)

A

Physical demands of PITCHERS

19
Q

What are Critical characteristics and parameter to Pitching Success:

A
  • Proper throwing Tech
  • Greater relative power and strength
  • optimal force coupling and muscular balance
  • Muscle, tendon and Ligament Strength
  • Relatively long arms
20
Q

________________________

  • 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
A

Physical Demands of CATCHING

21
Q

____________________________
>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

A

INFIELDERS

22
Q

_________________________
> 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.

A

OUTFIELDERS

23
Q

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)
A

PHYSICAL DEMANDS OF BATTING

24
Q

PART 1

List three considerations for training when it comes to Pitchers?

A

> 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)

25
Q

PART2

What are three more consideration for training a Pitcher ?

A

> Emphasize kinetic chain coordination between the hips/trunk

> Develop sagittal/frontal plan hip stability

> Acelerator-deceleration balance must be maintained

26
Q

What are the training considerations for Batters?

A

> Upper body is important but Synchronized trunk and Hip power is most important

> Batting relies on hip acceleration with trunk support to facilitate optimal force transfer to the hands

> COntralateral musculoskeletal balance, shoulder tightness and scapular dysfunction must be addressed

> avoid excess bench pressing or often other activities that can promote shoulder issues

27
Q

What can the BEST HITTERS do ?

A

Excellent vision/reaction time
>can read pitchers
>are powerful and have significant experience

28
Q

What are Optimal Training emphases for batters?

A
  • Compound lifts for hip/trunk force coupling
  • strength training for pushing and pulling
  • leg/hip power and rotational speed
  • olympic-based lifts
  • upper body strength for force management
29
Q

That are 2 training consideration for fielding positions ?

A

> Sprinting speed = getting on base, stealing a base, catching the ball

> Drills for lateral/forward explosiveness with jumping are useful.

30
Q

When it comes fielding in baseball speed training should emphasize:

0

0

0

A
  • Shot-to-moderate distances to maximize neural efficiency
  • ballistics and plyos to enhance stride frequency
  • rapid multidirectional start drill
31
Q

Training considerations for INFIELDERS ?

A

Reaction time and hand-eye coordination drills

32
Q

Training consideration for Outfielders ?

A

Muscle balance and limb deceleration work

Strength & Conditioning (16 decks)

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