American Football
Speed position specifics
As mentioned in another page, PowerCranks help the football player in several important aspects.
1. Increasing the muscle mass being trained.
2. The potential to greatly increase core strength and endurance, allowing one to better pull out of tackles, better strength, and better 4th quarter performance.
3. Improved running speed and agility through better training and form. (more here or watch the video)
4. Reduced risk of non-contact injury.
If you are in a speed position you probably are interested in improving that speed, improving your ability to change direction, and improving you ability to pull out of tackles (if you are an offensive player). Running speed is limited by how good your form is (how much energy it takes to move your legs) and the weakest muscle in that link. PowerCranks work by working on a more efficient "natural" running coordination while making sure that all the muscles are trained equally to eliminate that "weakest" link aspect of your running limiter. The improved muscle balance will also make you less prone to non-contact injury.
Running speed will be improved by doing high cadence work, both at very low resistance (to emphasize leg speed) and at high resistance to emphasize power. Get to above your running cadence and maintain for 10-12 seconds, as one might do during a play.
Core endurance is emphasized by doing endurance work, 20-30 minutes of constant pedaling 3 times a week until achieved then once a week for maintenance.
Core strength is emphasized by single leg or dual leg pedaling at high resistance.