HOUSTON TEXANS STRENGTH & CONDITIONING PROGRAM ...

Skilled patterned running is the next best activity. It is an “attempt” to duplicate
some of the position specific patterns (not the exact skills) you perform on the field.
Skilled pattern running facilitates the transition from running in a straight line (while
conditioning) to performing the physical demands of your position.
You will spend a significant amount of time in summer camp and during the season
practicing the game of football. Sooner or later you will adapt. Skilled pattern running is
a conditioning option. The time to perform skill pattern running is approximately a week
before mini-camp, summer camp, or returning from an injury. Unless it is performed all
out in pads there will be another adjustment once you put the pads on and compete
against another player.
Summer camp is long enough to establish all of the specific skill patterns you use at
your position. However if you’re interested in running skilled patterns at any time use
the guidelines outlined below. It can be a welcomed diversion from the more traditional
straight-line conditioning utilized in most running programs.
Skilled Pattern Running
Equipment Used: football field
Exercise time: time used to complete one pattern
Rest interval: time used to jog back to the starting position
Number of reps: 10
Rest between sets: 3 – 5 minutes
One of the most effective means of preparing the neuromuscular system for summer
camp is to perform skilled pattern running. Two significant benefits can be obtained
from this. First, you begin to familiarize the neuromuscular system with the position
specific drills you will use when you report to camp. Second, it can be used as a
conditioning tool for the heart and lungs, as well as your muscular system. Begin skilled
pattern running approximately one week before reporting to summer camp.
We’ve organized a series of position specific skill patterns into a series of ten
different routes. From a designated starting point perform the first skill pattern all out
and slowly jog back to the starting point. Immediately perform the second skill pattern
and again jog back to the starting point. Continue this process until each of the ten skill
patterns has been executed.
This completes the first set of your skilled pattern running. Perform three to five
sets of ten different skill patterns. The rest interval between each set will be dependent
upon your fitness level. A minimum of 3 minutes to a maximum of 5 minutes recovery
time should be allowed between sets. Perform each pattern all out and pay attention to
detail regarding any specific techniques emphasized by your position coach.
You can run the patterns with a partner. Run the ten patterns and have your partner
announce each pattern to you as you jog back to the starting point. When all ten patterns
are completed, rotate positions. You rest when your partner runs his skill patterns.
Another method is to have several players run the skill patterns in succession. The
first player runs a skill pattern. While he jogs back to the starting position a second, third,
and fourth player can immediately run the pattern in succession.
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