We need a bigger Box… as in Plyo Box.
You thought I was going to say Boat… we need that too… more on the Bigger Boat later.
Here is a film showing two of our Strength and Conditioning classes… one 7th grade and one 8th grade (we have a total of 5 sections of 8th graders and 3 sections of 7th graders) doing a box jump routine.
We have done this routine 4-5 times this year. The first time we did it, we maybe had 1-2 athletes in each class that could make it up on the “Big Box”.
This time, the final time this year, we had more that could make it up on the box than couldn’t in each class… probably 40-50 total that could do it!
We see the same results in improved Vertical Leap, 40 yard dash and Pro Agility times… not to mention strength levels in our four core lifts of Bench, Squat, Push Press and Hang Clean.
Attribute it to increased strength, or improved confidence, familiarity with the drill, or class cohesion/ competition, maturation…. whatever your belief, the results speak for themselves.
And that is the thing that I have learned teaching Strength and Conditioning at our (Bingham) Middle School…
Whatever you believe and know to be true regarding the advantages of a good Strength and Conditioning program at the high school (or collegiate) level, the same benefits are realized in this age group.
Improvements in…
And about that bigger boat…
Just as last year, (We’re Gonna Need a Bigger Boat) the number of students requesting this class is up… approaching 400 students listing Strength and Conditioning as their first PE choice, with only 200 slots available.
Nearly 400 students requesting Strength and Conditioning with the knowledge that it is a tough, strenuous class… with the knowledge that they will be required to (or rather”get to”) train 3-4 days a week.
It is even more evidence that this age group is the exact right time to begin a strength and conditioning program.
Related Posts:
Remember – You Can Do More… your brain is lying to you…. Don’t Believe It!
Jeff Floyd – youcandomore1@yahoo.com
]]>Last week during the #ironchat (a strength and conditioning chat held on twitter Thursday evenings) I mentioned this workout. A few colleagues were asking about what we do (and video) so this is the expanded version… one drawback to the #chat format is depth of detail is at times difficult with 140 character limitation.
We workout in pairs, using one medicine ball per pair. The athletes choose a ball between 5 and 10 pounds, dependent on their strength level.
I want the athletes to understand that this workout is NOT about doing a lot of weight, or even doing a lot of reps… we do that on other training days. The most “weight” anyone will be lifting (in addition to their body weight) is 10 pounds, and the most reps we do on any one drill are 10 reps.
This workout IS about:
We do 13 different drills in the workout, typically doing 10 reps for each drill. On drills that the athletes do 10 consecutive reps by themselves (not passing the ball between the partners) we ask the athlete not active to “coach” their partners…. letting them know if they are doing it well, and fixing any technique flaws that they see. It is also another way of checking for understanding with your students.
Here are the 13 drills we do, the order that we complete the drills, and the “little things” …the coaching points… for each drill.
Lunge with a twist – Across basketball court
Figure 8 – 20 passes
Sit ups – 10 each
Vertical Chest Pass – 10 each
Overhead Squat – 10 each
Front Squat – 10 each
Squat Pass – 10 passes each
Squat Jump – 10 each
Overhead Pass – 10 each
Slam Pass – 10 each
Squat Put – 10 each
Squat Toss (Front) – 10 each
Squat Toss (Back) – 10 each
I would encourage you to check out the Twitter #ironchat on Thursday nights. An explanation of how the Twitter chats (#chats) works can be found in this post… #TXHSFBCHAT… The Fastest 60 Minutes on the Internet
Related Posts:
Remember – You Can Do More… your brain is lying to you…. Don’t Believe It!
Jeff Floyd – youcandomore1@yahoo.com
]]>As I have chronicled, my son and daughter-in-law have been involved in a project (50/50) over the past year.
During that span of time they have borrowed numerous tools…
No problem… I have accumulated (as most do) many tools in my toolbox throughout the years.
I have to admit it was with a degree of hubris that I brandished my overflowing toolbox and tubs of nuts, bolts, and hardware at the work site.
Hubris, that is, until, a former player of mine (a REALLY good former player of mine) volunteered to help with the project. This man is a professional… he works construction… he is a master craftsman.
He came and in one evening did work that it would have taken us days to finish.
He had more tools on his tool belt than I have in my toolbox. He had all the right tools…. specialty tools for this specific job… and all the tricks of the trade that he had accumulated over the years.
As a young, hungry, coach, you are always on the lookout to borrow tools that will help you do your job better… to be a better coach.
But even the old grizzled coach can learn from a professional… can find a new tool or trick that might help … as long as you don’t allow your pride (or habits) to get in the way.
Here are links to tools that have helped me be a more efficient, more organized, better prepared coach over the years. Young coach or veteran, I hope you find something of interest.
Thanks to Joe Grubb for the inspiration behind this post… and thanks to him for helping at the 50/50 project.
The ties that bind Joe, and the special group of men from my UCM days, is a story for another day.
You Can Do More… your brain is lying to you… Don’t Believe It!
Jeff Floyd – youcandomore1@yahoo.com
]]>I just returned from 10 days in Northern California. I worked out every day, running 2-4 miles, or walking 3-6 miles. The terrain is flat, and more importantly, the temperature was in the 70’s with NO humidity. It felt great – like I could run forever… that I could Do More!
I just finished a run at home in downtown Kansas City – my first since returning. The temperature was not oppressive (in the 70’s) but it IS humid, and the terrain is hilly. After a mere 1.5 miles, with a hill ahead, and sweating like a P.I.G. my jog turned into a walk. Sure, some of it was mental, but keep in mind that my perception is my reality. In my head, if the humidity and hills are killing me physically… then the humidity and hills are killing me physically.
Two things to point out regarding your athletes (and you) as we head into the depths of summer:
Heat Acclimation
Dr. Daniel Lorenz posted a very good article on the PrepsKC site outlining the importance of, and steps to, get acclimated to the summer heat. It pretty much follows the MSHSAA (and other state High School activity associations as well) protocol for heat acclimation. It is a physical AND mental acclimation process. I am preaching to the choir, I know, but the more of your athletes (and coaches) that can be acclimated by the end of summer and the start of practice, the more efficient your actual practice time will be.
Movement Acclimation
I was not ready physically or mentally for the challenge of the hills in my run today. I had spent nearly two weeks running on flat terrain. Are your athletes training in the summer doing things that will carry over into your practices? Are they getting down, and coming out of the stance they will be using? Are they practicing the movements they will be doing in their position group – backpedaling, shuffling, 3 step drop, pass set, defensive charge? Are they completing explosive movements for a short duration – the length of a football play? If not, even if they have been working out, when it comes time for practice, they will be smacked in the face like I was in my run today.
Two very good conditioning drills that will help get your football athletes ready: Pattern Runs, and 40 yard dash drill. I have detailed each in these posts – Two Birds With One Stone, and Great Football Conditioning Test .
The Pattern Run Drill, which we got from the Kansas City Chiefs, is the best football conditioning drill I have ever used.
The diagram above is a sample of the Running Back pattern runs. The entire workout is explained in the post Two Birds With One Stone.
Questions and comments are always welcomed!
Jeff Floyd – youcandomore1@yahoo.com
]]>In the workout that I am highlighting today, Coach Broughton’s emphasis was on Flexibility, Balance, and Posture – Yes Posture!
Coach Broughton took a cue from the University of Alabama’s softball program, after reading an article entitled “Stand Up Performance” discussing this facet of the Crimson Tide’s program. Here is a brief snippet from the article:
Most people know University of Alabama softball for its big bats, speed on the bases, and continuous winning seasons. While our lifting program helps produce those monster hits and our conditioning program helps keep the players’ feet churning, what a lot of people don’t know is that our focus on posture is also a major contributor to the team’s success.
Softball is about power and speed through precise movements, but if the body cannot maintain good posture throughout those movements, power and speed suffer. If a batter has some deficiencies in her posture, she will not get full force behind her swing. If a pitcher has poor posture, her pitches will not be as strong. Gray Cook said it best in his book Athletic Body in Balance: “Most athletes work around energy leaks instead of through them.”
The entire article can be found at this link – “Stand Up Performance“
The following video will show examples of each of these drills Coach Broughton had her athletes do for this workout.
I am very fortunate to be colleagues of many fine coaches at our school; I learn something daily from them. Coach Broughton is a great “teaching” coach, and an excellent example of a lifetime learner (Lifetime Learning) . In addition to using information from the University of Alabama’s Softball program, she incorporates many of Auburn University’s drills into her off-season program.
If you would like any additional information regarding the Truman Softball program, or what Coach Broughton is doing with her group in the off-season, just comment or email and I will connect you.
Remember – You Can Do More… your brain is lying to you…. Don’t Believe It!
Jeff Floyd – youcandomore1@yahoo.com
]]>The object of the test is to run 10 – 40 yard dashes with a 30 second rest between each 40, with each 40 time falling within .50 seconds of the athletes personal best time.
In addition to being one of the best conditioning tests for football that I have seen, it was also a good speed/ conditioning workout. We asked our athletes to run this test on their own once a month over the summer and send their results back to us on campus so we could monitor their progress. When they reported for double day practices in the Fall, this test was part of a battery we put our athletes through.
This test was a much better indicator of being in football playing shape, or football conditioning than was the 1600m test. You can download a pdf of the card we used over the summer at this link : 40 test card
Tomorrow – The Breaking Curve
Any Questions? Just comment or email – I will respond!
You Can Do More… your brain is lying to you…. Don’t Believe It!
Jeff Floyd – youcandomore1@yahoo.com
]]>The following video demonstrates each of the patterns. The male athlete in this video is a defensive lineman on our football team. The female athlete plays volleyball, basketball, and soccer. We feel these drills can benefit athletes in all sports.
We go through this sequence twice then end with the following:
10 seconds rest in between each “burn out” set
We finish with a 1 minute cool down of slow jumping – their choice, whatever pattern they want, 10 seconds rest, then 40 seconds cool down of slow jumping. The entire workout takes between 26-30 minutes.
Here is a short video of an entire class (about 60 students) doing some of the drills
As always if you have any questions, just comment or email!
Jeff Floyd – youcandomore1@yahoo.com
]]>The workout consists of our athletes completing a series of jump rope patterns, doing each pattern for 25 seconds, with 5 seconds off to reset and communicate the next pattern. We will go through the following patterns 2-3 times, totaling 25-30 minutes of jump rope time. You can download a short video that shows two of our athletes demonstrating each of these patterns by clicking on this link: Jump Rope Demo Video (or click on the picture above)
* Not shown on video
After going through these patterns 2-3 times, we conclude with the following jumps, all with a 10-second rest in between
All the patterns are completed using the following guidelines:
If you have any questions, please comment or email.
Jeff Floyd – youcandomore1@yahoo.com
]]>This “Pattern Run” conditioning workout is designed to help you improve your conditioning for football by performing different movements specific to the position you play. The Pattern Run workout was developed by strength coaches in the NFL, primarily Russ Ball (then of the Kansas City Chiefs now with the Green Bay Packers). While at the University of Central Missouri, our staff received permission from Coach Ball to use it with our players (Coach Ball is a graduate of the University of Central Missouri) and when members of our staff moved to William Jewell College, we used this workout, and had excellent results, with our players there, too.
There are different patterns for each football position group. A description of the workout, as well as diagrams (including target times and distances) for each position can be downloaded at this link: Pattern Run Workout
Keep in mind that the target times are for college athletes, and the pattern terminology is what we used at the University of Central Missouri and William Jewell College. This workout could easily be adapted using your terminology and a adjusting the times to the targeted fitness level of your players.
If you have any questions about this workout, or anything else I have shared, leave a comment or email.
Remember – You Can Do More… your brain is lying to you…. Don’t Believe It!
Jeff Floyd – youcandomore1@yahoo.com
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