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Sports Performance: How to condition for an up-tempo offense
Arizona State University
Chris Desrosiers MS, CSCS, SCCC, USAWSenior Assistant – Sports Performance Arizona State University
Overview:
• Philosophy
• Objectives
• Challenges
• Six cone drills
• Bullet
• Four Quarters
• Agility Circuit
• Pride Friday
Philosophy
• Type of conditioning over volume of conditioning• High tempo offense must also train for high tempo defense• Starts with the way we practice and train in weight room• Discipline and accountability• Simulate the way we play (“High Octane”)
Arizona State Football
OFFENSE
Set record marks with 556 points and 6,402 yards
1,102 total plays – Averaging 79 plays a game
112 of 155 scoring drives under 3 minutes
Outscored opponents 258-141 in the fourth quarter – outscored teams 10 of 14
DEFENSE
Defense played 942 total plays – Averaged 67 plays a game
112 of 155 scoring drives under 3 minutes
Objectives
Prepare both sides of the ball to play 100+ snaps a game
Teach how to focus and adapt when tired
Maintain speed of movements and technique
Prevention of injuries
Challenges
Working within allotted time slot
Resources and personnel if you wanted to replicate our system
Attention to detail
Organizational skills
Six Cone Drills Six cones placed 5 yards apart
Max of 30 seconds between reps
Utilizes visual and verbal cues to force athletes to recall and focus on assignment
Between 6-16 plays
Develops leadership
Bullet
Similar to six cone drills in regards to tempo
Changes the body positioning by forcing the athlete to bend and negotiate bags
Less change of direction
Increased size allows athletes to increase level of speed through drills
Four Quarters
Combines all aspects of summer conditioning (Six cone, Bullet, Sled Push)
10-16 play quarters with 2 minutes between quarters
Rotation different dependant on position group (OL majority sled push)
Agility Circuit
Combination of agility drills used throughout the spring and summer (T-test, bags, big box, ladder, pro agility, jingle jangle, box, W drill, 5 cone drill)
Reps are repeated if not done correctly
Total amount of plays decrease each round
2 rounds (time to complete is recorded
3 rounds on final day of summer conditioning
Pride Friday
Pride Fridays are part of our conditioning during the spring and in the fall for rookies
Creativity and planning are important aspects of the activities
Some examples of some things we have done are:
Weight room circuit, stadiums followed by 1.5 mile prowler push around the stadium, A mountain, Bubble prowler push, etc…