Power Development for

Football Performance

J. Radcliffe

Glazier Football Clinic

February 2010

"Core

Strength"

Bodyweight

vs. Gravity

"Core

Strength"

Bodyweight

vs. Gravity

"Absolute

Strength"

Overloads regard-

less of condition

"Absolute

Strength"

Overloads regard-

less of condition

"Relative

Strength"

Overloads / %

of Bodyweight

"Relative

Strength"

Overloads / %

of Bodyweight

"Dynamic

Strength"

Overloads /

degree of speed

"Dynamic

Strength"

Overloads /

degree of speed

"Elastic

Strength"

Overloads /

degree of rebound

"Elastic

Strength"

Overloads /

degree of rebound

STRENGTH

A t h l e t i c i s m

Maximum Strength

MOBILITY

Kono’s Rule

of Core Radiance

Ackn. Frank Dick 1984

The seat of power, comes from the powerful hip andbuttock muscles. From here the power radiates outwardand the muscle groups become weaker in proportion to thedistance from the center of the body.

Tommy Kono - Olympic Champion

Jcr 1988

Over l o ad Pr in cipl es

T E MPOR A L OV E R L OA D

Operating R ate - Impuls e

SPA T IA L OV E R L OA D

R ange - Saggita l, Fronta l, T ransvers e

R E SIST IV E OV E R L OA D

G ravitationa l - Inc lination- E x terna l

JCR/RCF 1984

Explosive Explosive PowerPower

FunctionalFunctionalStrengthStrength

DirectionalDirectionalSpeedSpeed

TransitionalTransitionalAgilityAgility

Explosive Explosive PowerPower

FunctionalFunctionalStrengthStrength

DirectionalDirectionalSpeedSpeed

TransitionalTransitionalAgilityAgility

Radcliffe 1988, Chek 1998

Tilting ReflexesRighting andPATTERNS

UPRIGHTMOVEMENT

Base of SupportOver a Smaller

MOBILITYTOTAL

CONCEPTSCORE

P. Check 1998

CORE STRENGTH CLASSIFICATION

S ta b il ityF le xib il ity

P o s tu reB a la n ce

Vs .G ra v ity

B o d yw e ig h t

In teg rityS tru c tu ra l

S tren gthC ore

PressBench

SquatBack

CleanPower

Exercises

Inner CircleEmphasized

LiftsCore

Pulling

Pushing Squatting

-Earliest in workout-Most dynamic-Highest Amount of Athleticism-Total body

-Second in workout-Most relative & absolute loads-Highest Amount of Tension-Longest Recovery

-Third in workout-Speed vs. Strength-Muscularity vs. Athleticism-Standing vs. Laying

AUXILLARIES for MOBILITY

• Exercises for Structural Integrity– Joints and Tendons– Rowing, Flying, Rotating, Flexing, Extending

• Exercises for Specific Skills– Stance and Start– Blocking– Tackling– Throwing– Pre-Rehabilitation

AUXILLARIES for MOBILITY

• Exercises for Structural Integrity– Joints and Tendons– Rowing, Flying, Rotating, Flexing, Extending

• Exercises for Specific Skills– Stance and Start– Blocking– Tackling– Throwing– Pre-Rehabilitation

POWERPOWER

STRENGTHSTRENGTH SPEEDSPEED AGILITYAGILITY

PREPARATIONAL TECHNICAL DEVELOPMENTAL TRANSITIONAL

Form Repetition Relaxation Neuromuscular

Loading Biochemistry Work Capacity Unloading

body composition recoverability stamina

weight training sprint resistance plyometrics sprint assistance

Mobility

extension neuro-motorflexion rotation multi-directional

Copyright 1988 J. Radcliffe

Posture Stability Balance Flexibility

PREPARATIONALPREPARATIONAL

flexibility

Range Of Motion

Recoveryposture

Torso Structuring

balance

stability

TECHNICALTECHNICAL

form

relaxation

repetition

neuromuscular

DEVELOPMENTALDEVELOPMENTAL

biochemistry

loading

power endurance

unloading

TRANSITIONALTRANSITIONAL

flexionextension

rotationneuro-motor

multi-directional

Mobility