CRITICAL ASECTS OF SPEED TRAINING

The

Super Coaches Clinic 2009 staff, Basketball Manitoba and the presenters in making this workshop/seminar top quality!

THANK YOUS.

Sherwin

Vasallo BA, CAT(C), CSCS, RKC Howie Eugenio BA, CSCS, RKC Acceleration Performance Athletic Therapy and Strength Coaching for Elite level Athletes, sports teams and Weekend Warriors. Operation since 2004. www.accelerationperformance.ca

Introduction

Note

the mechanics of the sprint have athlete sprint to see how they run! Typical improper sprinting styles:
Shuffler: no hip/knee drive, feet shuffle on the ground, no toeing ability Hockey Sprint: move laterally too much (simulate the skate motion) No hands Ma!!: Sprint without upper body movement or improper upper body movement

Assessment

Typical

improper sprinting styles:

Collapser: ugliest one of them all! Very poor strength, poor muscle coordination, increased risk of catastrophic injury! Commonly seen in female athletic population! Males not excluded.

Assessment cont

Shuffle

runners tight hamstrings and calves. Poor hip flexor strength and power Hockey runner over developed glutes; poor adductor (groin) strength. No hands Ma! Runner no upper body involvement with running. Poor running mechanics.

What is wrong?

Males

are stronger with respect to overall body strength. Males have a mechanical advantage LB joints are lined up better. Increased lean muscle mass

Females

generally have stronger lower body than upper body. Females have a mechanical disadvantage increased Q-angle

Differences

In

order to restore or correct improper sprint techniques use strength training and proper coaching! Muscles to target: tibialis anterior, glute medius, glutes and hamstrings and core. Choice exercises: squats, high box step ups, SL Squat, BSS, lunge with knee raise, GHR, GH march, monster walks

Strength

Squats

3 x 8-12 Lunges with knee raise 3 x 8-10/leg Bulgarian splits squats (BSS) 3 x 8-10/leg Hamstring curls 3 x 10-12 Bridge march/hip bridge 3 x 7-10/leg @ 31-3 tempo Glute Ham raise 3 x 8 Monster walks 3 x 10-15 steps each way

Strength Exercises for Speed

Please visit www.accelerationperformance.ca for exercise video index

 Employ

a dynamic warm up rather than traditional ride the bike or go for a quick jog method.
warm up #1: (prior to strength or plyo w/o)
squats x 10 Lunge rotation x 5/leg Drop lunge x 5/leg SL RDL x 5/leg Mountain climbers x 10 Reactive foot drill (1:1 work/rest ratio)

Sample

warm up #2: (prior to speed training)

Sample

Squats x 10 Walking lunges x 10 yrds Mountain climbers x 10 As x 5-10 yards x 3 sets Bs x 5-10 yards x 3 sets Cs x 5-10 yards x 3 sets Reactive foot drill (1:1 work/rest ratio)

Warm up

Acceleration Mechanics

The

most important skill in getting someone faster is the mechanics of sprinting. The athlete must have proper mechanics or these drills or any exercises you prescribe will be pointless! These drills will help to teach proper acceleration mechanics

Acceleration

Wall/partner

mechanics drills Drop sprints 5-10 yards Mountain climber sprint 5-10yards Push-ups to sprint 5-10 yards

Acceleration Drills

Sled

drag/sled sprints 5-10 yards (lbs ???)

Too much will ruin acceleration mechanics Too light wont give you enough stimulus No mathematical equation; observe and adjust the poundage

Resisted

band sprints 10 yards

Partner drills allow for efficient programming Bullet belt

Resisted Sprints

Proper

work/rest ratio for speed training is 1:3 (minimum) Opt for quality repetitions rather than quantity No longer speed training if your athlete is fatigued

Work/Rest Ratio

Employ a military fashion training system Group your athletes and command their

movements example: line up 5 or 6 athletes; 2-3 rows *bounce 3 knee up (R), repeat (L); up to 10 yards. Employ military fashion in warm up as well This keep everyone together as a unit and easier for you to manage.

Teaching your team

DO

NOT static stretch immediately after a speed, agility or plyometric session! Why???
Speed/plyometric training is neuromuscular training, ie. GTOs and muscle spindle sensitivity. If stretch, we reset the sensitivity.
The

muscle spindles forget that you want them to be more sensitive to the eccentric phase/stretch phase of the jump/sprint.

Interesting point

For

our clients, we recommend static stretching at least 1 hour after speed, plyo or agility training. That way, your muscle spindles will have cooled down from activating and becoming sensitive and you can relax knowing that you will not be resetting the CNS!

When do we stretch?

Consider

the muscular and structural differences between males and females with respect to sprinting or sprinting potential. Strengthen and/or correct muscle imbalances. Form takes precedence. Use the drills or toys once form is perfected. Make all drills fun and encourage competition to get maximal effort form your athlete.

Conclusion

Q & A

THANK YOU