Regaining Speed for Sport Regaining Speed for Sport in Rehabin Rehab

Trina Radske-Suchan, PT, CSCSTrina Radske-Suchan, PT, CSCS

Prepares body for sport-specific Prepares body for sport-specific stress/loadsstress/loadsEnhances sport-specific Enhances sport-specific neuromuscular patternsneuromuscular patternsIncreases muscle efficiencyIncreases muscle efficiencyDecreases risk of further sports Decreases risk of further sports injuryinjuryOPTIMAL SPORTS PERFORMANCEOPTIMAL SPORTS PERFORMANCE

Why Speed Training in Rehab?Why Speed Training in Rehab?

General POCGeneral POCRegain ROMRegain ROMRecover BalanceRecover BalanceRegain StrengthRegain StrengthTrain Muscle Endurance/ConditioningTrain Muscle Endurance/ConditioningDevelop Plyometric skillsDevelop Plyometric skillsSpeed TrainingSpeed Training

Regain StrengthRegain StrengthStatic StrengthStatic Strength– Open and closed kinetic chain exercisesOpen and closed kinetic chain exercises

VMO, Hamstrings/Glutes, HipVMO, Hamstrings/Glutes, Hip– Build a strong foundationBuild a strong foundationDynamic or Functional StrengthDynamic or Functional Strength– Needs to involve coreNeeds to involve core– Multi-joint movementsMulti-joint movements– Whole body coordinationWhole body coordinationSport Specific StrengthSport Specific Strength

Sport Specific StrengthSport Specific StrengthStrengthening specific to explosive Strengthening specific to explosive sprintingsprintingForce x Velocity= Force x Velocity= PowerPowerTherefore, one needs to tolerate Therefore, one needs to tolerate developing power in order to return developing power in order to return to sprintingto sprintingDB snatch; resisted HS turnover or DB snatch; resisted HS turnover or knee driveknee drive

Specificity of TrainingSpecificity of TrainingAccording to theory of “Specificity of According to theory of “Specificity of Training”, what are we doing in the Training”, what are we doing in the clinic that is specific to running or clinic that is specific to running or sprinting?sprinting?Why is this important?Why is this important?How would a patient be best How would a patient be best prepared for a plyometric activity prepared for a plyometric activity such as running or sprinting?such as running or sprinting?

Specificity of TrainingSpecificity of TrainingSpecific exercise elicits specific adaptations, thus Specific exercise elicits specific adaptations, thus creating specific training effects (McArdle, Katch, creating specific training effects (McArdle, Katch, & Katch 1981)& Katch 1981)Functional exercise works on the principle of Functional exercise works on the principle of specificity of training specificity of training In this case, how are we addressing speed which In this case, how are we addressing speed which is functional for most athletes? is functional for most athletes?

Running is PlyometricRunning is PlyometricRunning is a plyometric activityRunning is a plyometric activityPlyometric training is a type of athletic Plyometric training is a type of athletic enhancement thought to produce enhancement thought to produce significant improvements in maximal significant improvements in maximal strength, power development, increasing strength, power development, increasing speed, improving vertical jump height, and speed, improving vertical jump height, and reducing injuryreducing injury– Masamoto et al 2003, Matavulj 2001, Diallo et al 2001, ACSM Masamoto et al 2003, Matavulj 2001, Diallo et al 2001, ACSM

2001, Rimmer and Slievert 2000, Hewett et al 1996, Newton and 2001, Rimmer and Slievert 2000, Hewett et al 1996, Newton and Kraemer 1994, Bedi et al 1990, Borkowski 1990, Radcliffe and Kraemer 1994, Bedi et al 1990, Borkowski 1990, Radcliffe and Gambetta 1986, Bosco et al 1982.Gambetta 1986, Bosco et al 1982.

Science behind PlyometricsScience behind PlyometricsA muscle that is stretched prior to a A muscle that is stretched prior to a concentric contraction will contract concentric contraction will contract with more force and contract more with more force and contract more rapidlyrapidlyProduces a more explosive actionProduces a more explosive actionMechanical versus Neuromuscular Mechanical versus Neuromuscular ModelsModelsStretch-Shortening cycleStretch-Shortening cycle

Mechanical ModelMechanical ModelMuscles and tendons create elastic energyMuscles and tendons create elastic energyElastic energy is stored as a result of a stretchElastic energy is stored as a result of a stretchEnergy is lost if not followed by immediate Energy is lost if not followed by immediate contractioncontractionEnergy is released when followed immediately by Energy is released when followed immediately by a contractiona contractionSeries elastic componentSeries elastic componentEccentric contraction loads the muscle prior to Eccentric contraction loads the muscle prior to the explosive concentric contractionthe explosive concentric contractionThe faster and greater the load, the more The faster and greater the load, the more powerful the contractionpowerful the contraction

Neuromuscular ModelNeuromuscular ModelA neuromuscular eventA neuromuscular eventThe Stretch Reflex causes the muscle to contract The Stretch Reflex causes the muscle to contract in response to being stretchedin response to being stretched – Stretch (how much and how fast) activates the sensory Stretch (how much and how fast) activates the sensory

spindle receptors in the musclespindle receptors in the muscle– Message is sent to spinal cord via one synaptic junctionMessage is sent to spinal cord via one synaptic junction– Motor horn cells in spinal cord respond as a protective Motor horn cells in spinal cord respond as a protective

mechanismmechanism– Causes a contraction of muscleCauses a contraction of muscle– Inhibits the antagonist muscle from contracting (Chu Inhibits the antagonist muscle from contracting (Chu

1983)1983)– Results in powerful concentric muscle actionResults in powerful concentric muscle action

Stretch ReflexStretch Reflex

Develop Plyometric SkillsDevelop Plyometric Skills

Plyometric TrainingPlyometric TrainingPlyometric training utilizes powerful Plyometric training utilizes powerful muscle contractions to enhance the muscle contractions to enhance the explosive movements used in sportsexplosive movements used in sports

The fundamental reason to train with The fundamental reason to train with plyometrics is to reduce the ground plyometrics is to reduce the ground contact time that an athlete spends when contact time that an athlete spends when running or jumping (“running or jumping (“Plyometric Training Plyometric Training for Youthfor Youth”, www.donchu.com)”, www.donchu.com)

Speed TrainingSpeed TrainingThis type of training enhances an athletes This type of training enhances an athletes ability to increase speed of movement and ability to increase speed of movement and improve power production (American improve power production (American College of Sports Medicine, 2001)College of Sports Medicine, 2001)The use of speed/sprint training is an The use of speed/sprint training is an applicable training method of improving applicable training method of improving explosive performance of athletes (J explosive performance of athletes (J Strength Cond Res. 2007)Strength Cond Res. 2007)Clinical relevance: Both plyometric and Clinical relevance: Both plyometric and dynamic stabilization/balance exercises dynamic stabilization/balance exercises should be included in injury-prevention should be included in injury-prevention protocols (Am J Sports Med. 2006)protocols (Am J Sports Med. 2006)

History of Speed TrainingHistory of Speed TrainingPrior to the 1960’s, genetics were Prior to the 1960’s, genetics were

believed to be the only factor in believed to be the only factor in determining an athlete’s speed or determining an athlete’s speed or quickness.quickness.

History of Speed TrainingHistory of Speed Training1960’s – Began questioning the theory of 1960’s – Began questioning the theory of genetics & began testing neuromuscular genetics & began testing neuromuscular system to see if different training techniques system to see if different training techniques influenced speedinfluenced speed

1960’s – Dr. Dintiman towed athletes behind 1960’s – Dr. Dintiman towed athletes behind a motor scooter and automobile to force a motor scooter and automobile to force faster speeds and longer stridesfaster speeds and longer strides

Mid 1970’s – Bob Ward was hired as the 1Mid 1970’s – Bob Ward was hired as the 1stst full time strength & conditioning coach for the full time strength & conditioning coach for the Dallas Cowboys to include speed trainingDallas Cowboys to include speed training

Clinical AssessmentClinical AssessmentIdentify strengths and weaknesses to Identify strengths and weaknesses to design an individualized speed design an individualized speed improvement/rehab program or to assess improvement/rehab program or to assess readiness for speed training after injuryreadiness for speed training after injury StrengthStrength Muscle BalanceMuscle Balance Flexibility/ROMFlexibility/ROM PowerPower Quickness/AgilityQuickness/Agility Sprint Form/MechanicsSprint Form/Mechanics Past Medical HistoryPast Medical History

Assessing Sprint MechanicsAssessing Sprint Mechanics

Physical therapists should know what to Physical therapists should know what to look for when assessing running and look for when assessing running and sprint mechanicssprint mechanicsPatients do not automatically regain Patients do not automatically regain speed for sport after injuryspeed for sport after injuryNot unlike gait training in the clinicNot unlike gait training in the clinicNo other profession can assess motor No other profession can assess motor deficits or movement disorders as well deficits or movement disorders as well as physical therapistsas physical therapists

Sprint MechanicsSprint MechanicsThigh rises to parallelThigh rises to parallelTouchdown is under the Touchdown is under the body’s center of gravitybody’s center of gravityTouchdown is with ball of Touchdown is with ball of footfoot~145° angle between ~145° angle between thighsthighs

Compare to Longer Distance Compare to Longer Distance Running MechanicsRunning Mechanics

Thigh rises to 45°Thigh rises to 45°Touchdown is slightly in front Touchdown is slightly in front of the bodyof the bodyTouchdown is with the entire Touchdown is with the entire foot (foot rocker)foot (foot rocker)~90° angle between thighs~90° angle between thighs

Sprint MechanicsSprint MechanicsArm ActionArm Action Counteracts hip & leg rotational Counteracts hip & leg rotational

forcesforces Keeps body alignedKeeps body aligned Maintain 90° elbow angleMaintain 90° elbow angle Hands & shoulders stay relaxedHands & shoulders stay relaxed Thumb to nose level & hand past Thumb to nose level & hand past

buttocksbuttocks

Arm ActionArm Action

Sprint MechanicsSprint MechanicsLeg ActionLeg Action Foot dorsiflexed except during ground contactFoot dorsiflexed except during ground contact Foot should leave ground in a straight line Foot should leave ground in a straight line

towards buttockstowards buttocks As speed increases heels get closer to buttocksAs speed increases heels get closer to buttocks Knee drives close to 90°, thigh parallel to Knee drives close to 90°, thigh parallel to

ground, pelvis maintains posterior tiltground, pelvis maintains posterior tilt Knee extends & straightens underneath hipKnee extends & straightens underneath hip Stride completion is ensured with a powerful Stride completion is ensured with a powerful

“push-off” the ground“push-off” the ground

Sprint MechanicsSprint Mechanics

Sprint MechanicsSprint MechanicsPosturePosture Acceleration: 45° leanAcceleration: 45° lean Maximum speed: 70° to erectMaximum speed: 70° to erect Straight line from ankle to headStraight line from ankle to head

Sprint Drills in the ClinicSprint Drills in the ClinicAnklingAnkling Quick “push-off” ground with balls of feetQuick “push-off” ground with balls of feet Minimize ground contact timeMinimize ground contact time Emphasize quick “toe-up”/dorsiflexionEmphasize quick “toe-up”/dorsiflexion

Straight Leg ShuffleStraight Leg Shuffle Straight-legged anklingStraight-legged ankling Shuffle picks up tempo as you incorporate arm driveShuffle picks up tempo as you incorporate arm drive

A’sA’s Focuses on beginning of running cycleFocuses on beginning of running cycle Alternate knee drives, up & outwardsAlternate knee drives, up & outwards Be explosive with knee drivesBe explosive with knee drives Foot plants underneath hipsFoot plants underneath hips Forward progressionForward progression

Sprint DrillsSprint DrillsB’sB’s Continuation of A’sContinuation of A’s As knee drives up & outwards, kick heel As knee drives up & outwards, kick heel

straight aheadstraight ahead Pull down & sweep heel under hip in a Pull down & sweep heel under hip in a

cyclic mannercyclic mannerC’sC’s Heel is drawn up towards buttocksHeel is drawn up towards buttocks In a cyclic manner, heel accelerates down In a cyclic manner, heel accelerates down

toward groundtoward ground Foot “paws” ground & heel draws back up Foot “paws” ground & heel draws back up

to buttocksto buttocks

Sprint DrillsSprint DrillsA SkipsA Skips If there is room in clinicIf there is room in clinic Drive knees upwards & outwards in skipping Drive knees upwards & outwards in skipping

motionmotion Aim for height & distance over the groundAim for height & distance over the ground Minimize ground contact timeMinimize ground contact time Knee drive is explosiveKnee drive is explosive

Sprint DrillsSprint DrillsHigh KneesHigh Knees Alternate knee drives as quickly as possibleAlternate knee drives as quickly as possible Minimize ground contact timeMinimize ground contact time Include appropriate arm drivesInclude appropriate arm drivesPawing DrillsPawing Drills Individual uses support of wall or fenceIndividual uses support of wall or fence Starting position: opposite knee 90° & thigh Starting position: opposite knee 90° & thigh

parallel to groundparallel to ground Foot is dorsiflexed or in “toe-up” positionFoot is dorsiflexed or in “toe-up” position On cue: foot drives towards ground, “paw” On cue: foot drives towards ground, “paw”

ground, heel pulls towards buttocks in a cyclic ground, heel pulls towards buttocks in a cyclic mannermanner

Sprint DrillsSprint DrillsWall DrillsWall Drills Aim: quick knee drives & minimize ground contactAim: quick knee drives & minimize ground contact Position: facing against wallPosition: facing against wall Practice at varying degrees of body leanPractice at varying degrees of body lean One leg in 90° of knee flexion, foot in “toe-up” positionOne leg in 90° of knee flexion, foot in “toe-up” position On cue: quickly switch leg positionOn cue: quickly switch leg position

Fast Leg DrillFast Leg Drill Much like C drill except incorporated into running rhythmMuch like C drill except incorporated into running rhythm Can do single or alternate legCan do single or alternate leg Emphasize quick turnoverEmphasize quick turnover Pattern: Stride, stride, fast leg, stride, stride, fast legPattern: Stride, stride, fast leg, stride, stride, fast leg Include appropriate running armsInclude appropriate running arms

Plyometric Drills for Speed Plyometric Drills for Speed DevelopmentDevelopment

DL – DL jumpsDL – DL jumpsSL – DL jumpsSL – DL jumpsDL – SL jumpsDL – SL jumpsTuck jumpsTuck jumpsLateral hopsLateral hopsAlternate leg hops/boundsAlternate leg hops/boundsSingle leg hops/boundsSingle leg hops/bounds

Enhancing Sport Specific Enhancing Sport Specific SpeedSpeed

Instructions to patient’s coach or trainerInstructions to patient’s coach or trainer

Increase stride lengthIncrease stride length Incorporate speed resisted trainingIncorporate speed resisted training

Increase stride frequencyIncrease stride frequency Incorporate speed assisted trainingIncorporate speed assisted training

Improve quicknessImprove quickness Incorporate sport specific agility & plyometric Incorporate sport specific agility & plyometric

drillsdrills

↑↑Speed = ↑Stride Frequency & Speed = ↑Stride Frequency & ↑Stride Length↑Stride Length

Stride FrequencyStride Frequency Number of strides taken in a given time Number of strides taken in a given time

or distanceor distance Increased by speed-assisted trainingIncreased by speed-assisted training

Speed-Assisted TrainingSpeed-Assisted Training Bungee cord runningBungee cord running Down hill runningDown hill running

↑↑Speed = ↑Stride Frequency & Speed = ↑Stride Frequency & ↑Stride Length↑Stride Length

Stride LengthStride Length Distance covered from heel strike of left foot to Distance covered from heel strike of left foot to

heel strike of left foot againheel strike of left foot again Optimal stride length is 2.3 – 2.5x leg length at Optimal stride length is 2.3 – 2.5x leg length at

full speedfull speed Increased by speed resisted trainingIncreased by speed resisted training

Speed Resisted TrainingSpeed Resisted Training Weighted vestsWeighted vests ParachutesParachutes Weighted sledWeighted sled Partner resisted runningPartner resisted running Bungee cordsBungee cords

Periodized TrainingPeriodized TrainingSpeed training should be accompanied Speed training should be accompanied by continued strength training and by continued strength training and addition of power trainingaddition of power training

Periodized training is the best method Periodized training is the best method to reduce over-training injuries and to reduce over-training injuries and optimize training effectsoptimize training effects

ReferencesReferencesAmerican College of Sports Medicine, “American College of Sports Medicine, “Plyometric Training for Plyometric Training for Children and AdolescentsChildren and Adolescents,” December 2001, www.acsm.org.,” December 2001, www.acsm.org.Baechle, T.R., Earle, R.W., eds. Baechle, T.R., Earle, R.W., eds. Essentials of Strength Training and Essentials of Strength Training and ConditioningConditioning, 2, 2ndnd ed. Champaign, IL: Human Kinetics. 2000. ed. Champaign, IL: Human Kinetics. 2000.Chu, D.A. Chu, D.A. Jumping into Plyometrics.Jumping into Plyometrics. 2 2ndnd ed. Champaign, IL: Human ed. Champaign, IL: Human Kinetics, 1998.Kinetics, 1998.Dintiman, G., Ward. Sports Speed. 3Dintiman, G., Ward. Sports Speed. 3rdrd ed. Champaign, IL: Human ed. Champaign, IL: Human Kinetics. 2003.Kinetics. 2003.Dintiman, G., Ward, B., Tellez, T. Dintiman, G., Ward, B., Tellez, T. Sports Speed. Sports Speed. 22ndnd ed. Champaign, ed. Champaign, IL: Human Kinetics. 1997.IL: Human Kinetics. 1997.Foran, B., ed. Foran, B., ed. High Performance Sports Conditioning. High Performance Sports Conditioning. Champaign, Champaign, IL: Human Kinetics. 2001. IL: Human Kinetics. 2001. Kotzamanidis C. Kotzamanidis C. Effect of plyometric training on running Effect of plyometric training on running performance and vertical jumping in prepubertal boys.performance and vertical jumping in prepubertal boys. J Strength J Strength Cond Res. 2006 May;20(2):441-5.Cond Res. 2006 May;20(2):441-5.Markovic G, Jukic I, Milanovic D, Metikos D. Markovic G, Jukic I, Milanovic D, Metikos D. Effects of sprint and Effects of sprint and plyometric training on muscle function and athletic performance.plyometric training on muscle function and athletic performance. J J Strength Cond Res. 2007 May;21(2):543-9.Strength Cond Res. 2007 May;21(2):543-9.

ReferencesReferencesMyer GD, Ford KR, McLean SG, Hewett TE. Myer GD, Ford KR, McLean SG, Hewett TE. The effects of The effects of plyometric versus dynamic stabilization and balance training on plyometric versus dynamic stabilization and balance training on lower extremity biomechanics.lower extremity biomechanics. Am J Sports Med. 2006 Am J Sports Med. 2006 Mar;34(3):445-55.Mar;34(3):445-55.Norkin, C.C., Levangie, P.K. Norkin, C.C., Levangie, P.K. Joint Structure and Function.Joint Structure and Function. 2 2ndnd ed. ed. Philadelphia, PA: F.A. Davis Company. 1992.Philadelphia, PA: F.A. Davis Company. 1992.““Plyometric Training for Youth”,Plyometric Training for Youth”, Donald A Chu. www.donchu.com Donald A Chu. www.donchu.comRadcliffe, J.C., Forentinos, R.C. Radcliffe, J.C., Forentinos, R.C. High Powered Plyometrics.High Powered Plyometrics. Champaign, IL: Human Kinetics. 1999.Champaign, IL: Human Kinetics. 1999.Saunders PU, et al. Saunders PU, et al. Short-term plyometric training improves Short-term plyometric training improves running economy in highly trained middle and long distance running economy in highly trained middle and long distance runners.runners. J Strength Cond Res. 2006 Nov;20(4):947-54. J Strength Cond Res. 2006 Nov;20(4):947-54.Spurrs RW, Murphy AJ, Watsford ML. Spurrs RW, Murphy AJ, Watsford ML. The effect of plyometric The effect of plyometric training on distance running performance.training on distance running performance. Eur J Appl Physiol. 2003 Eur J Appl Physiol. 2003 Mar;89(1):1-7.Mar;89(1):1-7.Yeisis, M. Yeisis, M. Explosive Running.Explosive Running. Chicago, IL: Contemporary Books. Chicago, IL: Contemporary Books. 2000.2000.

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