Speed Notes
Transcript of Speed Notes
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CRITICAL ASECTS OF SPEED TRAINING
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T H A N K YO U S .H A N K YO U S .
The Super Coaches Clinic 2009 staff,
Basketball Manitoba and the presenters in
making this workshop/seminar top quality!
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In t roduct ionntroduct ion
Sherwin Vasallo BA, CAT(C), CSCS, RKCHowie Eugenio BA, CSCS, RKCAcceleration Performance Athletic
Therapy and Strength Coaching for Elitelevel Athletes, sports teams and Weekend
Warriors.Operation since 2004.www.accelerationperformance.ca
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Assessmentssessment
Note the mechanics of the sprint haveathlete sprint to see how they run!Typical improper sprinting styles:
Shuffler: no hip/knee drive, feet shuffle on theground, no toeing ability
Hockey Sprint: move laterally too much
(simulate the skate motion) No hands Ma!!: Sprint without upper bodymovement or improper upper body movement
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Assessment con tssessm ent con t
Typical impropersprinting styles:
Collapser: ugliest oneof them all! Verypoor strength, poormuscle coordination,increased risk of
catastrophic injury!Commonly seen infemale athleticpopulation! Malesnot excluded.
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W hat is w rong?hat is w rong?
Shuffle runners tight hamstrings andcalves. Poor hip flexor strength and
powerHockey runner over developed glutes;
poor adductor (groin) strength.
No hands Ma! Runner no upper bodyinvolvement with running. Poor runningmechanics.
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Di f ferencesi f fe rences
Males are strongerwith respect to
overall bodystrength.Males have a
mechanicaladvantage LBjoints are lined upbetter.Increased lean
muscle mass
Females generallyhave stronger lower
body than upperbody.Females have a
mechanicaldisadvantage increased Q-angle
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Strengtht rength
In order to restore or correct impropersprint techniques use strength training
and proper coaching!Muscles to target: tibialis anterior, glute
medius, glutes and hamstrings and core.
Choice exercises: squats, high box stepups, SL Squat, BSS, lunge with kneeraise, GHR, GH march, monster walks
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Strength Exe rc ises fo rt rength Exerc ises forSpeedpeed
Squats 3 x 8-12Lunges with knee raise 3 x 8-10/legBulgarian splits squats (BSS) 3 x 8-10/legHamstring curls 3 x 10-12Bridge march/hip bridge 3 x 7-10/leg @ 3-
1-3 tempoGlute Ham raise 3 x 8Monster walks 3 x 10-15 steps each way
Please visitwww.accelerationperformance.ca for exercisevideo index
http://www.accelerationperformance.ca/http://www.accelerationperformance.ca/ -
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Warm upWarm up
Employ a dynamicwarm up rather thantraditional ride the
bike or go for a quickjog method.
Sample warm up #1:(prior to strength or plyow/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 (1:1work/rest ratio)
Sample warm up #2:(prior to speedtraining)
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 3sets
Cs x 5-10 yards x 3sets
Reactive foot drill (1:1work/rest ratio)
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Acc e lerat ion M echan icscce lerat ion M echan ics
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Accelerat ionccelerat ion
The most important skill in gettingsomeone faster is the mechanics of
sprinting.The athlete must have proper mechanics
or these drills or any exercises youprescribe will be pointless!These drills will help to teach proper
acceleration mechanics
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Ac celerat ion D r il lscc elerat ion Dr i l ls
Wall/partner mechanics drillsDrop sprints 5-10 yardsMountain climber sprint 5-10yardsPush-ups to sprint 5-10 yards
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Res isted Spr intses is ted Sp r ints
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 adjustthe poundage
Resisted band sprints 10 yards Partner drills allow for efficient programming
Bullet belt
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W ork /Rest Rat ioork /Rest R at io
Proper work/rest ratio for speed trainingis 1:3 (minimum)Opt for quality repetitions rather than
quantityNo longer speed training if your athlete is
fatigued
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Teac h ing your teameach ing your team
Employ a military fashion training systemGroup your athletes and command their
movementsexample: 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 aswellThis keep everyone together as a unit and
easier for you to manage.
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In terest ing po intnterest ing po int
DO NOT static stretch immediately after aspeed, agility or plyometric session!Why???
Speed/plyometric training is neuromusculartraining, ie. GTOs and muscle spindlesensitivity. If stretch, we reset the sensitivity.
The muscle spindles forget that you wantthem to be more sensitive to the eccentricphase/stretch phase of the jump/sprint.
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W hen do we s t re tch?hen do w e s t re tch?
For our clients, we recommend staticstretching at least 1 hour after speed,
plyo or agility training. That way, yourmuscle spindles will have cooled downfrom activating and becoming sensitiveand you can relax knowing that you willnot be resetting the CNS!
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Conc lus iononclus ion
Consider the muscular and structuraldifferences 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.
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Q & A& A
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T H A N K Y O UH A N K Y O U