HOUSTON TEXANS STRENGTH & CONDITIONING PROGRAM ...

To determine if any activity has a positive impact on your speed, first get in great
running shape. Lift, stretch, condition, and practice running fast. Periodically time
yourself electronically. Eventually your increases in speed will level off. You simply
can’t run any faster.
At this point add one new activity to your training that you believe will improve your
speed. After a short period of time you should observe an increase in your speed. If you
do not, it’s obvious the new activity had no impact on improving your speed.
Continue experimenting with only one activity at a time, until you’ve tried all the
activities that purportedly improve speed. Don’t expect to begin the off-season out of
shape and then perform a multitude of activities and expect to know which, if any,
actually had an impact.
Plyometrics
Plyometric exercises incorporate a wide range of bounding, hopping, jumping,
throwing, and explosive activities. The literature is quite specific on the effects of
transfer. Skills do not transfer. Quickening exercises performed do not transfer from one
task to another. You can become proficient at one-legged bounds by practicing onelegged
bounds. Do not expect this skill or activity to transfer to movement performed on
the football field.
The game of football includes an endless number of explosive movements too
numerous to document. The specific explosiveness used to perform each of these
movements can only be developed by practicing these exact movements. If any
plyometric exercise enhanced a skill or ability to play the game, it must be performed
regularly during summer camp and throughout the entire season.
Many of the explosive plyometric movements performed are quite stressful to the
joints. Four preseason games, sixteen regular season games, and possibly four playoff
games, are more stress than most athletes can absorb. You do not have the time or the
energy to expend additional time and energy performing plyometric exercises during the
season. If you are not going to perform them during the season...why perform them at
all
The formula is a simple one for a football player--and it doesn’t include any of the
speed gadgets on the market.
Speed training should not be confused with strength training, conditioning, or
practice.
* Use the weight room to develop muscular strength.
* Use an interval running program to condition the heart, lungs, and
muscles.
* Practice the skills needed to run fast (stance, start, running technique).
* Practice the skills used to play your position.
You develop and maintain your specific football speed, quickness, and conditioning
during summer camp and a 16-game season. The specific conditioning adaptations are
developed by the activities you perform during practice and games.
You don’t have the time or energy during the season to perform many of the activities
often recommended to increase speed and explosiveness. You barely have enough time
to recover between games.
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