Pre-training training !

A_Border_Bandit

Hi all,

I'm gonna be playing a bit of ball next year here in Dublin and I want to get in better condition. I'm slight but very fit. I'm 184cm's, 70kg in weight, and can comfortably bench sets of 50kg, that's currently my max but I started off at 20kg's three weeks ago. My target is 70kg. What should I be eating, and how often?

I'm considering playing as a wide receiver. My main problem is that I still think as a GAA player. I tackle off the ball and like to get stuck in. I also tend to run all over the field so running routes will require a lot of discipline on my behalf. After that, my only problem is that I'm hard wired to catch the ball into my chest. Are there any drills I could practice to help?

I will be playing next year, it's definitely going to happen. I would play this year only I have other commitments that I have to see out.

I would appreciate any help or advice.

Bandit.

tallaghtoutlaws

A_Border_Bandit wrote: »

Hi all,

I'm gonna be playing a bit of ball next year here in Dublin and I want to get in better condition. I'm slight but very fit. I'm 184cm's, 70kg in weight, and can comfortably bench sets of 50kg, that's currently my max but I started off at 20kg's three weeks ago. My target is 70kg. What should I be eating, and how often?

Anyone who deals with conditioning could answer this for you. But if you plan to be a WR you need to run, run, run and I know that sounds smart assed but the guys I have thats all they do. Even on run plays I have them run routes and block downfield. Mix the running with Strength and Conditioning that many personal trainers would teach you and you are laughing.

As for dietary needs it is like any physical sport, you would be best heading to the local gym or over to the workout forums on here. As I am not a dietitian I wont touch that aspect of it.

I'm considering playing as a wide receiver. My main problem is that I still think as a GAA player. I tackle off the ball and like to get stuck in. I also tend to run all over the field so running routes will require a lot of discipline on my behalf. After that, my only problem is that I'm hard wired to catch the ball into my chest. Are there any drills I could practice to help?

First thing if you plan to stay as a WR only, tackling isn't important right away BUT and a big but some WR in the IAFL float both ways as Offensive and Defensive players and will require tackling if on Special Teams. Route running is something you will learn once you hit a team.

Youtube is your friend with regard catching the football. Just type in wide receiver drills or how to catch a football as a wide receiver and you will find plenty of vids.

I will be playing next year, it's definitely going to happen. I would play this year only I have other commitments that I have to see out.

I would appreciate any help or advice.

Bandit.

I have been in the sport going on 8 years now and 3 of them coaching so if you need anymore advice drop me a pm and I will steer you in the right direction. Im sure any of the Dublin teams would be happy to have you. As UCD is all students unfortunately we are not an option to you unless you attend the college but I will help you in any way possible.

spank_inferno

Already playing GAA I'd imagin you already have a pretty deacent motor.
So when training focus on sprints, 40-60 metre dashes.

Mix these routines up with sprinting backwards & switch. Or by running basic routes, inside/out sprints and forward/diagonals.

If people see you they will of course think your nuts

mabey get a protein supplement with assisting increasing your muscle mass.
It will over time help your strength, though your far from a weakling as it is.

A_Border_Bandit

Thanks for the replies! Yeah, I'm pretty serious about this.

First thing if you plan to stay as a WR only, tackling isn't important right away BUT and a big but some WR in the IAFL float both ways as Offensive and Defensive players and will require tackling if on Special Teams. Route running is something you will learn once you hit a team.

I know I want to play WR and I will happily play anywhere else on top of that.

Already playing GAA I'd imagin you already have a pretty deacent motor.
So when training focus on sprints, 40-60 metre dashes.

Mix these routines up with sprinting backwards & switch. Or by running basic routes, inside/out sprints and forward/diagonals.

I can run all day, no problem, even at a high pace. However, I'm a bit sluggish getting off the line and it takes a few seconds for the nitro to kick in and to really get sprinting so that's something for me to work on. I like the sound of those drills.

I've since realized that I'm too slight and I plan on increasing my weight to about 80kg's, and by the end of the summer I want to be able to bench close to that too.

Thanks again lads!

Lothaar v2

If you want to get bigger and stronger, go to the Health and Fitness forum and read the stickies at the top of the page. They'll tell you everything you need to know about nutrition and exercise.

Learn to squat and deadlift properly as part of your lifting regime, eat a lot of food, and you'll get stronger and gain mass.

There are lots of things you can do to increase your speed, agility and explosiveness - google can help you there.

However, you're asking some questions that can only really be answered at a training session. The reason you're slow getting off the line is probably down to an inefficient starting stance and initial release. A good WR coach can show you how to set up in a position that allows you to release as quickly as possible, and how to get up to full speed quickly.

Example: A lot of rookie (and veteran!) WRs align in stances that spread too much of their weight onto their back foot. When they release, they first have to transfer that weight to their front foot (otherwise they wouldn't physically be able to lift their back foot!). So there's a tiny delay as they move their centre of gravity forward.

There are lots of little tips and tricks you can pick up in just a few minutes of coaching. I would definitely recommend checking out youtube, as tallaghtoutlaws suggested... but I'd also recommend trying to get down to a training session if you can. Since you're going to put all that effort in to be fit for next year, you may as well ensure you're practicing things the right way! You're welcome to come down to a Dublin Rebels session if you're around (www.dublinrebels.com). PM me if you're interested... or if you'd like any more advice.

Actually... you could also post here for more advice, to perhaps get a discussion going (I've a slow week in work!).

ReacherCreature

A_Border_Bandit wrote: »

I can run all day, no problem, even at a high pace. However, I'm a bit sluggish getting off the line and it takes a few seconds for the nitro to kick in and to really get sprinting so that's something for me to work on. I like the sound of those drills.

Thanks again lads!

Not sure if I've anything to add.

There are a few simple ways to remedy the 'slowness'. Firstly, prepare yourself for the call of the Quarterback, the 'hut'. Train yourself to hear this and use it as the kick-start to your run. Eventually this will become instinct. I was on the sidelines recently and heard the snap, I swear I nearly ran on to the field, it was ingrained in me.

Secondly, it's not really recommended (from my experience) that you tear off the line at 100mph. If you do this you're going into your route too quickly, you're upsetting the flow of the offense i.e the quarterback still has to run through his drop back, play action or hand-off. If you're too fast off the line the play is over too quickly. Focus on getting off the line correctly and smoothly and then speed up, slow a little, cut, speed up.

Also, remember it's never all speed. Route-running is nearly a more important skill. A good route runner with decent speed is valued more than a speedster who can't run a route to save his life. A bad route leads to batted balls, incompletes and even worse: interceptions. Learn the basics, how to cut, how to run each route, how to catch with a defender nearby etc. A good team will fix up your route running and speed. It's about balance.

YouTube and the internet's your friend at these early stages, then a team, then your team mates. Learning to catch the ball is essential, it's a skill that many players on the team need. Remember the basics, eyes on the ball, focus, hands up, catch, bring it down and lock it up in your arm.

You have great heart and a willingness to learn, something that I value. You'll be a great fit for a team. Anymore questions just shoot.

tallaghtoutlaws

ReacherCreature wrote: »

Not sure if I've anything to add.

Secondly, it's not really recommended (from my experience) that you tear off the line at 100mph. If you do this you're going into your route too quickly, you're upsetting the flow of the offense i.e the quarterback still has to run through his drop back, play action or hand-off. If you're too fast off the line the play is over too quickly. Focus on getting off the line correctly and smoothly and then speed up, slow a little, cut, speed up.

Disagree with this. I want my WR to explode off that line efficiently, effectively and as quickly as possible and getting open especially on deep routes.

For me a WR needs to be fast, agile, strong and smart and always use the proper stance as Lothar pointed out. Oh and know how to run his routes.

Putting it all together with the proper stances allows the WR to explode out and get buy his defender. If a CB is in his face he needs to explode out and shed the defender. If he is too slow the QB will look the other way and ignore this guy.

As for the QB. The QB wont have very long to throw the football and will expect the WR to be where he wants him. Of course this is a mix of speed and route running. Route running is definitely key especially on timing routes.

There are two types of WR as we all know. Speedsters and possession guys. The speedster is the guy who is going to attack that secondary with speed and the possession guy is the guy who generally has safe hands and will pick up those short yards for you but generally isn't as fast as the Speedster. Although these days more and more possession guys have gotten faster and faster.

But one thing a WR should always explode off the line and run the right route and be where the QB wants him to be. Don't forget on average the QB has 3-4 seconds, 5 if he is lucky and 6+ if the opposing Defense dont rush him

ReacherCreature

tallaghtoutlaws wrote: »

Disagree with this. I want my WR to explode off that line efficiently, effectively and as quickly as possible and getting open especially on deep routes.

But you're asking of a lot for a rookie. It's best he get off the line comfortably and cleanly. Watching a guy tearing off for the first time - not looking up, not cutting or developing the route is cringe-worthy. It's best he gets off clean and then tear into his route, THEN learn to control that speed efficiently.

tallaghtoutlaws

ReacherCreature wrote: »

But you're asking of a lot for a rookie. It's best he get off the line comfortably and cleanly. Watching a guy tearing off for the first time - not looking up, not cutting or developing the route is cringe-worthy. It's best he gets off clean and then tear into his route, THEN learn to control that speed efficiently.

Of course I am not expecting a rookie to know how to run perfect routes straight away and to be fast doing it. I never said that. But when the Season starts I would expect them to be able to put it all together especially if we practiced it over and over and over again.

All my rookies can do it and that is where going to a practice where coaching becomes available to you comes in. Sure when they first practice its like watching headless chickens run about. But once he practices with a team he will go through the motions of putting it all together. Out of the 7 WR I have 2 of them have previous years experience. The other 5 are rookies. 4 of them have great techniques already and 1 came along slightly later but is getting there already.

But exploding off the line is key for me and the bits in bold have nothing to do with exploding off the line. They are other factors a rookie WR will learn to do at practice.

Not looking up? Do you mean while running or at a ball coming at them? Again both these things can be worked on. Proper stance helps keeps the head up and the looking up part will come in time with good practice.

As for the cutting and developing the route again that is seperate to learning how to explode off the line while using speed. Route Running is another thing that can be perfected in practice and when added with the other factors including speed will make a well rounded WR.

Ask any of the WR on UCD if the QB throws a perfect football and they weren't in the right spot for it due to them slowing down or not getting there fast enough what I say to them. Practice makes perfect and the right coaching helps it along.

tallaghtoutlaws

ReacherCreature wrote: »

Secondly, it's not really recommended (from my experience) that you tear off the line at 100mph. If you do this you're going into your route too quickly, you're upsetting the flow of the offense i.e the quarterback still has to run through his drop back, play action or hand-off. If you're too fast off the line the play is over too quickly.

Just to add dude I was disagreeing with this bit. I wasn't saying I expected a rookie to do everything right away but I was disagreeing with the above and stating my reasons for it.

ReacherCreature

tallaghtoutlaws wrote: »

Of course I am not expecting a rookie to know how to run perfect routes straight away and to be fast doing it. I never said that. But when the Season starts I would expect them to be able to put it all together especially if we practiced it over and over and over again.

All my rookies can do it and that is where going to a practice where coaching becomes available to you comes in. Sure when they first practice its like watching headless chickens run about. But once he practices with a team he will go through the motions of putting it all together. Out of the 7 WR I have 2 of them have previous years experience. The other 5 are rookies. 4 of them have great techniques already and 1 came along slightly later but is getting there already.

But exploding off the line is key for me and the bits in bold have nothing to do with exploding off the line. They are other factors a rookie WR will learn to do at practice.

Not looking up? Do you mean while running or at a ball coming at them? Again both these things can be worked on. Proper stance helps keeps the head up and the looking up part will come in time with good practice.

As for the cutting and developing the route again that is seperate to learning how to explode off the line while using speed. Route Running is another thing that can be perfected in practice and when added with the other factors including speed will make a well rounded WR.

Ask any of the WR on UCD if the QB throws a perfect football and they weren't in the right spot for it due to them slowing down or not getting there fast enough what I say to them. Practice makes perfect and the right coaching helps it along.

About the bits in bold, that's what I see when a rookie comes to the team. When they run off the line so quick they forget everything else, if not forget, everything happens late. You're dragging out a small point.

tallaghtoutlaws

ReacherCreature wrote: »

About the bits in bold, that's what I see when a rookie comes to the team. When they run off the line so quick they forget everything else, if not forget, everything happens late. You're dragging out a small point.

And thats why practice makes perfect as for the rest of my explanation see post

http://www.boards.ie/vbulletin/showpost.php?p=72165387&postcount=10

A_Border_Bandit

Thanks for the replies gentlemen.

I appreciate the responses and I value your obvious knowledge and I hope to avail of your advice as much as I can. Keep it up, I'll not be the only rookie benefiting from this thread

I'm currently in mid exam season so my progress has been limited but I'll try to keep you updated.

I first weighed myself on May 1st and I weighed 69.7kgs. I have been in the gym every second day on average. I haven't been doing as much benching as I had planned, but rather I'm concentrating on my lower body.

I now weigh 72kg and have toned up a lot. I've been eating a lot of tuna and pasta and drinking 2 liters of milk a day. I'll be unable to eat in bulk until I return home for the summer as I can't afford it but I'm seeing positive results and am very happy.

I will be concentrating on my GAA this summer but making an impact on a IAFL team come Autumn is my second priority.

Will be back on here soon

- Bandit

landsleaving

If you can't really afford to buy lots of food at the moment, try eating plenty of almonds or peanuts - they're really high in protein, though a bit fatty too. A friend of mine who's big into his weight training shovels them down to bulk up. I think you can just buy loads of them at once in a supermarket and that should last you a good while. If you're still playing GAA it should help build muscle without gaining much fat.

jdivision

Cutting properly is the hardest thing for people to learn, practice getting your feet used to that at speed.