Rob Gronkowski needs no introduction, because his reputation is built on a hard-core, physically intimidating close end with a unique ability to escape defenders and make sure to catch the ball stunned others.

But even though Gronkowski is an eight-time Super Bowl player and has about ten years of NFL experience, he still finds that two minutes of training is the most difficult aspect of the game. He said, "...it's always a difficult task, but in the early days of pre-season training camp, it was especially difficult when [I] restarted after a long offseason."

Due to the lack of rest between each game, two-minute training is particularly difficult in a tight game, and the physical requirements of training absolutely consume almost all of the players' energy. As he told Insider, "At some point in my career, I have completed two minutes of training, or I only ran 5 mph because I just got hit!"

Two minutes of training also forced the body to quickly flip from one aspect of the game to another, switching from blocking to receiving the ball. Blocking forces individuals to use strong lower body, core and upper body strength (full body requirements) to interfere with the defender's movement. At the same time, receiving the ball requires speed, agility, and agility (SAQ) in order to stay away from the defender before the critical catch at the end of the line is required.

A tight end position requires a strong front line of the body, as well as an affinity for openness and catching the ball. As Gronkowski said, "It's really difficult to fine-tune it, to be able to block and pass the ball in the next game."

Because tight end positions are difficult to adapt and play, there are some exercise methods and plans that can help young athletes prepare for the two-minute training, competition, and entire career.

HIIT may be the closest approach to the tension that actually occurs on the court during the game. If the coach can combine blocking training with a direct route, it will best simulate what happens in two minutes of training and competition.

Auxiliary conditioning procedures can take advantage of lifting and explosive SAQ training. Another training that the coach can implement is to have the athlete perform a clean and jerk to simulate the need to block first, then let the athlete rush to the cone or speed ladder to better train the SAQ, and then prepare for the final catch.

Since the coach wants the athletes to prepare for the two-minute training and competition, they can switch from the same track or switch between the two to complete the track in quick succession.

Football requires blocking, running, catching, SAQ and full body strength. However, most locations only need two or three of them at a time to achieve bursts of approximately 3 to 5 seconds. However, the near-end position, especially in the two-minute training, requires all aspects from blocking to receiving in the same game. The body is ready for this energy burst of about 30 to 60 seconds, but even so, it has its limitations.

Effective training using HIIT, weightlifting and SAQ will enable athletes to best prepare for the two-minute training, during the competition, and throughout their careers.