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11.21.2012

Getting Really Gassed

16 Half-Gasser Test With Some Gas                                                                                  

Sprinting across a football field and touching the opposite sideline with your foot and sprinting back is called a half-gasser, making the same trip twice is a full-gasser.  Coaches have devised tests using full or half-gassers to measure an athletes fitness or physical condition of their teams.

The 16 half-gasser test is as follows and is a minimum fitness level that many coaches wish their teams to aspire to in the off-season.

• Start in position-specific stance behind football field sideline
• Sprint across field to the opposite sideline and touch with the foot
• Immediately sprint back through starting line
• Perform 16 reps with 45 seconds rest between each sprint
• Complete each rep in a position-specific time

Groups DB, WR, RB
16 Half-gassers
Time – 16 Seconds
Rest – 45 Seconds between each gasser
Groups LB, TE, DE, QB, P, K
16 Half-gassers
Time – 18  Seconds
Rest 45 Seconds between each gasser
Groups OL, DT
16 Half-gassers
Time 20 Second
Rest 45 Seconds between each gasser

The average adult has about 6 quarts of blood.  When we run blood vessel vasodilate, that is, widen to deliver more blood to the working muscles.  Total body exercise makes things difficult for our system.  We have only so much blood and with systemic demand suddenly almost all blood vessels are open for extra business.  Adding upper body exercise to running raises the difficulty yet has similarities to the fitness needed for combative sports.

Adding Gas

Run 16 half-gassers.  Instead of touching the line with the foot touch it with the hand.  Add 5 seconds to the 45 second rest period.  The athlete now has 50 seconds rest between each sprint.  During the rest period the athlete must do 5 push-ups immediately once across the sideline.  The push-ups are done with the head facing the field.  Upon completion of the fifth push up the athlete immediately stands up and at 45 seconds gets in their football stance to get ready for the next sprint.

Groups DB, WR, RB 
16 Half-gassers
5 Push-Ups
Time – 16 Seconds
Rest – 50 Seconds between each gasser
Groups LB, TE, DE, QB, P, K
16 Half-gassers
5 Push-Ups
Time – 18  Seconds
Rest – 50 Seconds between each gasser
Groups OL, DT 
16 Half-gassers
5 Push-Ups
Time 20 Second
Rest- 50 Seconds between each gasser

Pendulum workout

Pendulum Shoulder/Incline Press

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