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QUESTION:

Dear Coach:

I play linebacker on my high school football team. I am second string right now, but hope to be starting this coming fall. My question has to do with running. Our head coach told us to be in top shape for summer ball, that we should be able to run 2 miles in under 14 minutes.

But my strength coach says that such running is a waste of my conditioning time... he says that I should concentrate on short distance sprints like the 40 yd dash. He said never to run long distances.

To make it even more confusing, my linebacker coach said that the only thing that matters to him is that I am able to move quickly side to side and make a play on the ball. I am very confused who is right?

What type of running work should I do this summer?

Jimmy S.
Ft. Myers, FL

ANSWER:

Dear Jimmy,

It does sound confusing, doesn't it?

At the risk of ruffling some feathers or bruising an ego or two, I will give you MY OPINION:

Your head coach probably has a good reason as to why he wants you to be able to run 2 miles distance (I personally cannot think of one, but let's give him the benefit of the doubt) but it probably has more to do with fitness levels than football.

Your strength coach is a little bit more on the mark by telling you to concentrate on short distance sprints. Football is a strength and power sport of an acyclical nature. Plays can occur from every direction, with different scenarios being run from one play to another.

At no time does a play involve running at sub-maximal speed for two miles distance, let alone one mile or even 1/2 a mile. The longest play in football I can remember seeing was about 105 yds straight ahead (a kick return) with probably another 30 - 40 yds worth of change of direction involved in the runback.

There is also an inherent amount of chaos in the game... which is why the straight ahead 40 is not the very best way to prepare for your game. The conditioning must fit the needs of the sport and the position (needs analysis).

Which brings us to your linebackers coach since he is the position coach, we will assume he knows the demands of the position and the sport.

He is most correct.

My suggestion would be to perform sprint and reaction drills that stress lateral movement, agility and acceleration/deceleration demands. The distances of these drills should range from 5-25 yds.

You can then supplement these drills with a few straight ahead sprints of 30-60 yds, the lateral speed, agility and quickness drills should make up about 60-70% of your speed/running program, with 20-30% being made up of straight ahead speed drills and proper running mechanics drills. The quality of work is more important than the quantity or total volume being done. Do not overdo it.

The ability to react to what is happening on the field and have enough speed to break on the play will be your greatest asset as a linebacker.

Good Luck,

Richard C. Lansky, CSCS*D
Director of Athletic Performance
OPTI Sports & Fitness Clinic
Sarasota, Florida USA

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