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

Six Cone Drills (WRs)

Six Cone Drills (RBs)

Six Cone Drills (OL)

Six Cone Drills (DL)

Six Cone Drills (LB)

Six Cone Drills (DB)

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

Bullet (RBs)

Bullet (DL)

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

Agility Circuit Video

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…

Conclusion

We feel that the way we condition is the most effective way to train our athletes – may not be the solution for every team

Discipline and accountability the hardest aspects to coach