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Recovery Runs

The average high school player plays between 40 to 50 snaps and runs on average 10to 15 yards per play, so we attempt to simulate that volume in our recovery runs bykeeping 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 toapproximate 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 givedifferent snap counts and have your quarterback go through your cadence for eachgroup. Another idea on multi-directional days is to assign which foot your players haveto cut with on each rep. These little change-ups force your players to focus onexecution when they are tired.

Each group has a different goal time for the runs based on speed demands of theposition. Since speed varies so much amongst a high school team, you may need toadjust the goal times to fit your team. Currently, they are designed so that your middleof 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- 18sBig Skill- 17sSkill- 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- 20sBig Skill- 19sSkill- 18s

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Week 3- Linear 8 x 80yds (Walk 20yds to the goal line between reps for recovery) Goal times:Line- 16sBig Skill- 15sSkill- 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 againand finish through the 40) Goal times:Line- 25sBig Skill- 24sSkill- 23s

Week 5- Linear 8 x 60yds (Walk 40yds to the goal line between reps for recovery)

Goal times:Line- 11sBig Skill- 10sSkill- 9s

Week 6- Multi-directional 3x Full Gassers (Sideline to sideline x 2)Line- 44sBig Skill- 42sSkill- 40s

Recovery Run #3- Unload Week- Low Volume, Low Intensity

Week 7- Linear 4 x 100yds Goal times:Line- 18sBig Skill- 17sSkill- 16s

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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- 20sBig Skill- 19sSkill- 18s

Week 9- Linear 6 x 40yds Goal times:Line- 8sBig Skill- 7sSkill- 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 againand finish through the 40) Goal times:Line- 25sBig Skill- 24sSkill- 23s

Week 11- Linear 8 x 60yds (Walk 40yds to the goal line between reps for recovery) Goal times:Line- 11s

Big Skill- 10sSkill- 9s

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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 againand finish through the 30)Line- 22sBig Skill- 20sSkill- 18s