Fall Football Summer Workouts – Tabata – High Intensity Interval Training

Fall Youth Football Tabata WorkoutsLast week I started Summer workouts for my son and a few of my youth football  players (9-11 years old) from the last 3 seasons.   I wrote last year about Tabata workouts which are High Intensity Interval Training sessions and Plyometric  (jump training) exercises.  This year I have combined the two workout strategies into one workout system to get our youth football players into shape for the 2012 Fall youth football season.

The Tabata Protocol is named after Dr. Izumi Tabata. He is a former researcher at Japan’s National Institute of Fitness and Sports. Tabata is an interval training method developed by the head coach of the Japanese speed-skating team. (It is termed a protocol because Tabata and his team took the speed-skating coach’s workout and studied it to quantify how effective it really was.) The Tabata workout consists of six to seven 20-second full-speed sprints interspersed with rest periods of 10 seconds.

We are working out 45 minutes 4 days a week using the Tabata method of high intensity interval training with various plyometric exercises and your standard calisthenics / dynamic exercises.  Other than some agility type blocking dummies we use no equipment and do most of the exercises in my backyard.  I do use a Tabata timeron my laptop to track the time.   The Tabata interval training is a 4 minute set made up of 8 different exercises done in 30 second intervals broken down into 20 seconds high intensity movement and 10 seconds of rest.  Our workouts are 6 to 10 Tabata sets and a mile run afterwards.  We will also do Tabata hill sprints one day a week with Burpees or Up / Down Rolls mixed into the sets.  Below is one of our workout plans or download pdf here..

 

1

2

3

1

Run in Place Box in place Mogols

2

Jumping Jacks Pulling Grass High Knee Claps

3

Seal Jacks Jumping Jacks One Foot Hops

4

One Foot Hops Wide Push Ups Close Push Ups

5

High Knee Set Ups Bike Crunches

6

High Kicks Body Builders Burpees

7

Toes to Sky Mtn Climbers Sprint Climbers

8

Opp Flutters Standing 2 Toe Butterfly
 

4

5

6

1

Hole Bounces Lunges X Boxes

2

High Kick Claps Get off Ground Lunge w/ Twists

3

Rotation Jumps Seal Jumps Jump Jump Jack

4

Finger Plank Spidermans Plank Push Ups

5

Leg Lifts Leg Levers Dead Bug

6

Up Downs Rolls Burpees Body Builders

7

Squats Sd to md Climbers Bird Dogs

8

Rt Hurdler Lt Hurdler Rt Quad
 

7

8

9

10

1

Long Jumps Lunge Bks Box Square Jumps Seal Lunges Standing Toe

2

Side Karate Kicks Tuck Jumps Up Down Rolls Butterfly

3

Plank Jump Jacks Delt Jumping Jacks Pwer Jack Sqts Rt Hurdler

4

Sky Divers ABC Push Up Inch Worms Rt Quad

5

Side Plank Rt Side Plank Lt Venus Fly Traps Lt Hurdler

6

Up Downs Rolls Burpees Body Builders Lt Quad

7

Vertical Scissor Sissy Sqts Camels Sprint Climbers Back Bridge

8

Lt Quad Back Bridges Sphinx Sphinx

Sorry for the table but Excel tables and html are not user friendly.  I hope you like the workout and all the different exercises.

Thanks,
Coach Parker
Keller, TX / DFW / Fort Worth Texas

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Filed under Football Drills, Youth Coaching, Youth Football Camps

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