Recovery Runs

The average high school player plays between 40 to 50 snaps and runs on average 10 to 15 yards per play, so we attempt to simulate that volume in our recovery runs by keeping the volume between 400 and 800 yards. The recovery runs alternate by week between linear and multi-directional. The team should be separated into 3 groups for the recovery runs. This is to approximate the 3:1 to 4:1 rest to work ratio in a football game. Line (OL/DL) Big Skill (FB/TE/LB) Skill (QB/WR/DB/RB) An idea to add some attention to detail and focus to the recovery runs is to give different snap counts and have your quarterback go through your cadence for each group. Another idea on multi-directional days is to assign which foot your players have to cut with on each rep. These little change-ups force your players to focus on execution when they are tired. Each group has a different goal time for the runs based on speed demands of the position. Since speed varies so much amongst a high school team, you may need to adjust the goal times to fit your team. Currently, they are designed so that your middle of the pack player will have to push themselves the last few reps to make the time. Since high school lineman are usually not that much bigger than the big skill players, you may also use the big skill goal times for the line. Recovery Run #1- Preseason Phase- High Volume, Mid Intensity Week 1- Linear 8 x 100yds Goal times: Line- 18s Big Skill- 17s Skill- 16s Week 2- Multi-directional 8 x Cut 100s (Start at the goal line, sprint to the 50, then cut and return to the goal line) Goal times: Line- 20s Big Skill- 19s Skill- 18s

Week 3- Linear 8 x 80yds (Walk 20yds to the goal line between reps for recovery) Goal times: Line- 16s Big Skill- 15s Skill- 14s Recovery Run #2- Mid-Season Phase- Mid Volume, Mid Intensity Week 4- Multi-directional 5 x Cut 120s (Start at the goal line, sprint to the 40, then cut and return to the goal line, then cut again and finish through the 40) Goal times: Line- 25s Big Skill- 24s Skill- 23s Week 5- Linear 8 x 60yds (Walk 40yds to the goal line between reps for recovery) Goal times: Line- 11s Big Skill- 10s Skill- 9s Week 6- Multi-directional 3x Full Gassers (Sideline to sideline x 2) Line- 44s Big Skill- 42s Skill- 40s Recovery Run #3- Unload Week- Low Volume, Low Intensity Week 7- Linear 4 x 100yds Goal times: Line- 18s Big Skill- 17s Skill- 16s

Recovery Run #4- Peak Phase- Low Volume, High Intensity Week 8- Multi-Directional 4 x 100yd Shuttle (Start at goal line, sprint to the 25 x2) Goal times: Line- 20s Big Skill- 19s Skill- 18s Week 9- Linear 6 x 40yds Goal times: Line- 8s Big Skill- 7s Skill- 6s Recovery Run #5- Maintenance Phase- Mid Volume, Mid Intensity Week 10- Multi-directional 5 x Cut 120s (Start at the goal line, sprint to the 40, then cut and return to the goal line, then cut again and finish through the 40) Goal times: Line- 25s Big Skill- 24s Skill- 23s Week 11- Linear 8 x 60yds (Walk 40yds to the goal line between reps for recovery) Goal times: Line- 11s Big Skill- 10s Skill- 9s

 Week 12- Multi-directional 6 x Cut 90s (Start at the goal line, sprint to the 30, then cut and return to the goal line, then cut again and finish through the 30) Line- 22s Big Skill- 20s Skill- 18s