National high school signing day was February 4, 2009. After listening to all the “gurus” discuss recruiting, one thing stood out—speed. Every high school coach in America is looking for the edge in developing speed this off-season, and I hate to say it, but most are missing the boat. A lot of money is being spent on stupid gadgets that won’t do anything more than exacerbate an already existing problem.
In part one of this article series, I’ll address two of the four fundamental qualities—relative body strength, hip stability (pelvic girdle), elasticity/reactivity, and rate of force development—that need to be improved in order to maximize the development of your high school athlete.
Relative body strength
Everything—and I mean everything—is dependent on maximum force development. However, your maximum must be in excess of your current body weight. If you can’t develop enough force to rapidly overcome your body weight, you’re in serious trouble. You will never be able to express speed-strength to your maximum capability without a higher degree of relative body strength. In addition, it’s impossible to quickly achieve hip hyperextension without appropriate force production.
The following are relative strength norms for the squat exercise. Note that these numbers are position specific:
· Lineman—2 X body weight
· Mid skill (linebackers, tight ends, fullbacks)—2–2.25 X body weight
· Skill (wide receivers, defensive backs, running backs, quarterbacks)—2.25 X body weight
Because force is applied one limb at a time during most movements, it’s absolutely vital to train unilaterally. Closed-chain activities such as step-ups and reverse lunges are great for developing strength that improves acceleration mechanics. However, I believe that Prowler pushes are even more effective at developing unilateral strength.
The following pictures demonstrate a type of Prowler push that I use when working on acceleration mechanics. The key is to hyperextend the hip before allowing the next foot to contact the ground. This is also a great exercise for developing hip stability.
High bar position
Low bar position}
Hip stability
Hip stability determines how you control your center of gravity. Run in a straight line for 40 yards. Videotape yourself from the front and from the back. You’ll be shocked at how much time you lose due to excessive rotation in the hips. Not only are your hips rotating in the transverse plane, but they are also rotating in the sagittal plane.
Picture a plate that is rotating on a table on its bottom edges right before it stabilizes. These rotary actions are constantly destabilizing your center of gravity and preventing you from maximizing force application. As a result, you aren’t moving in a straight line. Instead, you’re deviating from side to side or up and down instead of moving in a straight line.
What we commonly refer to as the “hips” is really the articulation between the spine, pelvis, and hips. During the support phase of linear movement, the hips allow for medial rotation, extension, and abduction of the stance leg. During the swing phase, the hips allow for lateral rotation, flexion, and adduction of the swing leg.
Movements of the hips are translated into movements of the pelvis:
forward tilt à flexion of the thigh and backward tilt à backward flexion of the thigh
The pelvis articulates with the spine at the sacroiliac joint. The spine acts as a lever with long lever arms. Even small degrees of movement can have large effects on the total locomotor system. In addition, it is the meeting point of various trajectory forces (Running: Biomechanics and Exercise Physiology Applied in Practice by Frans Bosch and Ronald Klom).
As you can see, this is a complex system wherein control is key. I highly recommend the book, Running: Biomechanics and Exercise Physiology Applied in Practice by Frans Bosch and Ronald Klomp.
Isometrics and what I call dynamic isometrics is the key to developing hip stability. Start by holding an isometric lunge position for an extended period of time. Once you can hold an isometric lunge for over a minute, it’s time to progress to a dynamic isometric. A dynamic isometric lunge is performed by either dropping into the lunge or jumping into the lunge and holding the position. In addition, you can perform dynamic upper body movements while maintaining an isometric position with the hips (great tip I picked up from Jeff Howser).
By developing hip stability, you’ll be able to apply maximum force application into the ground without losing force production due to excessive rotation. In addition, you will have much greater control of your center of gravity when moving in multiple planes.
Starting position before drop}
Isometric lunge position (post drop)}
In my next article, I’ll go into greater detail on how to develop strength/power through hip hyperextension. Until then, read as much as you can, apply as much as you can, and dare to be creative!
Tuesday, June 30, 2009
Top Five Lifts for Football
They are:
Multi-hip: squat, deadlift, split squats
Posterior chain: glute ham raise, semi-straight and straight leg deadlifts
Push: bench with multiple grips, dumbbell bench
Pull: chins, pulls, rows
Prehab/rehab: shoulder, neck, grip
Multi-hip: squat, deadlift, split squats
Posterior chain: glute ham raise, semi-straight and straight leg deadlifts
Push: bench with multiple grips, dumbbell bench
Pull: chins, pulls, rows
Prehab/rehab: shoulder, neck, grip
Wednesday, June 3, 2009
Ten ways to improve speed
Here are 10 guaranteed ways to improve your speed:
1. Sprint train twice per week, Minimum.
2. Do 10 sprints, varying from 10 to 50 yards.
3. Time your sprints twice per month (record and chart all times).
4. Sprint all year round. In bad weather, run the 20 -yard dash for time.
5. Use video analysis. It can be extremely valuable!
6. Do flexibility training six time per week. To improve speed, you must do it
correctly.
7. Do plyometrics twice per week, minimum.
8. Parallel squat. If you squat but don't go parallel, you will not improve speed
maximally. You must do parallel to parallel period!
9. To build and stretch the glutes and hamstrings at the same time, perform the
straight- leg deadlift, a lift critical to speed improvement.
10. Do power cleans to develop an explosive start.
1. Sprint train twice per week, Minimum.
2. Do 10 sprints, varying from 10 to 50 yards.
3. Time your sprints twice per month (record and chart all times).
4. Sprint all year round. In bad weather, run the 20 -yard dash for time.
5. Use video analysis. It can be extremely valuable!
6. Do flexibility training six time per week. To improve speed, you must do it
correctly.
7. Do plyometrics twice per week, minimum.
8. Parallel squat. If you squat but don't go parallel, you will not improve speed
maximally. You must do parallel to parallel period!
9. To build and stretch the glutes and hamstrings at the same time, perform the
straight- leg deadlift, a lift critical to speed improvement.
10. Do power cleans to develop an explosive start.
Monday, May 11, 2009
SPEED AND AGILITY
Developing speed and agility takes a strong work ethic and practice.Teaching your body how to train with high intensity is a skill that takes focus, repetition and patience to master. Our mission is to teach athletes, parents, coaches and trainers advanced techniques for developing speed. We have put together the most explosive speed and agility system ever created. If you have the desire to be #1 and are goal oriented then this is the program that you have been waiting for. Speed and agility is some thing that can be taught and learned by everyone.
Speed Training Warm-Ups
Warm-ups reduce the chance of injury and prepare the muscles to fire with force. A good dynamic warm up should start with slow easy movements and then speed up as it progresses. By the end of the warm up athletes should be ready to engage in high speed training. Any lateral movements should be repeated in the opposite direction.
(Warm-ups should be followed in exact order)
1) Iron Cross: Simply will lay on your back with arms extended straight out. With a loaded toe and a straight leg have the athlete swing their foot to the opposite hand then bring the foot back to the start position and alternate legs for a total of 10 swings on each leg.
2) Scorpions: Athletes will lay on their stomach with arms straight out to the side and swing their foot over to the opposite hand then returning to the start position. Alternate legs for a total of 10 swings on each leg.
3) Fire Hydrants: With the athlete placed on all fours raise one leg up to hip level positioned in a 90 degree angle then slowly lower the leg to the start position. Repeat for a total to 10 raises on each leg.
4) Kneeling Hip Flexor: Place the athlete in a lunge position with both knees on the ground. Start by pushing the hips forward until athlete feels a stretch in the quads and hip flexor. Perform 5 sets of 10 sec. holds on each leg.
5) High Knee Grabs: High knee grabs are great for activating the glutes and hamstrings for speed training. Simply place outside hand on knee with the other on the shin. To reemphasize good sprint mechanics keep your toe loaded and gently pull knee to chest. Alternate leg for a designated distance.
6) Russian Kicks: Russian kicks are another great warm-up for the glutes and hamstrings. Staying completely relaxed, keep your leg straight and have the athlete kick their foot to the opposite hand for a desired distance. Athletes should take their time, this is not a race.
7) Side Lunges: Side Lunges stretch the hips, adductors and hamstrings. At a slow pace the athlete will take a side lunge step sinking their hips with the opposite leg remaining straight. Athletes can perform this exercise for a desired distance or repetition in both directions.
8) Quad Stretch: With the quad stretch, have the athlete grab their ankle, pulling their foot to their glute. With a high chest exaggerate the reach with the opposite hand as if they are trying to touch their foot. This warm up will stretch the athlete’s quads and hip flexor.
9) Lunge w/ Twist: Lunge w/ Twist is a sure-fire way to warm-up the legs and activate core muscles needed for speed. The athlete will take a forward lunge step. While in the bottom position of the lunge, athletes will create a 90 degree angle with both legs. Stepping out of the lunge, athletes will drive
their heel to the glute while maintaining a loaded toe.
10) “A” Skips: A-Skips are great for reinforcing sprint mechanics. The athlete will drive their heel straight to the glute with a loaded toe and step over top of the opposite knee driving their foot down into the ground. Their upper body should be relaxed with arms in a straight line throwing hands down and behind
their hips. Arms should be positioned at 90 degrees.
11) Cycle Runs: When done properly cycle runs are great for developing proper mechanics. With a loaded toe, fire the heel underneath the glute stepping over the opposite knee creating a cycle. Proper arm swing is also very important when performing this drill. When sprinting athletes want to create and
maintain this cycle with eliminating any drag of the foot.
12) Side Shuffles: When performing side shuffles athlete’s hips are low with their chest high and back flat. Body position should stay the same through out the drill. Give a strong push with the outside leg to move laterally.
13) High Knee Carioca: High Knee carioca is a must when warming up for lateral movements. Have the athlete drive their heel directly underneath the glutes with a loaded toe and drive the foot down underneath the hips to move
laterally.
14) Backpedal: Start in a solid defensive position and backpedal to the designated distance.
15) Falling Start: Have the athlete stand feet shoulder width apart and fall forward until they have reached a 45 degree angle. Once their body is in position, they will accelerate forward with feet landing underneath the hips creating a smooth cycle. The athlete will gradually increase their intensity
with each each burst.
Premier Speed
In order to become faster you must practice running with proper technique at the highest possible speeds. Learning how to relax and positioning your body properly while sprinting is the key to the equation: Stride Length x Stride Frequency = Speed. Speed for field sports is basically broken down into two phases, acceleration and maximum velocity also known as top speed. Maximum velocity training is important but in game situations field sport athletes are rarely given opportunities to ever reach top speed which is the main reason why we place a higher value on acceleration. Acceleration Mechanics To accelerate efficiently, mechanics must be reinforced daily by focusing on arm swing and the correct usage of the step over technique. Proper arm swing stabilizes the core and will allow athletes to create a faster stride frequency and longer stride length. Arms should be thrown in a linear motion, positioned at a 90 degree angle and then open to no further than 120 degrees when thrown down and back past the hip. Hands are always relaxed and placed in a comfortable position. Throwing the hand past the hip will enable the heel to gain maximal height so that the athlete can utilize the step over technique.
The step over technique creates a cycle when sprinting, by driving the heel to glute step directly over the top of the opposite knee with a loaded toe. Drive the ball of the foot down underneath the hips to create the greatest amount of force to push you forward. Keeping the feet underneath the hips will also position the glutes and hamstrings properly so that the athlete can apply the greatest amounts of force to the ground. Teaching your body how to create this force through the ground is vital for improving acceleration. The step over technique should be utilized throughout the acceleration phase. It will take focus, determination and practice to master these techniques. It’s true that the greater amount of force that an athlete generates through the ground the greater amount of force the ground will give in return.
Placing your body in the correct position during acceleration will make the transition to maximal speed smoother and easier. Athletes should drive out, positioned in a 45 degree angle creating a straight line from head to heal. Falling and push–up starts are effective because they place athletes in the correct position at the beginning of a sprint.
Coaching point: Look for athletes to make a smooth transition during this phase. If athletes pop up too fast they will not be able to accelerate properly and find it difficult to reach top speed.
Acceleration
Depending on the athlete’s flexibility, age, mechanics and strength levels, acceleration can last anywhere from 15 to 30 yards for most team sport athletes. Learning how to dig through the ground with intensity while utilizing proper form, is the key to developing acceleration. Remember that technique must be reinforced daily because placing your athletes in the correct position will allow them to reach their full athletic potential. Be certain not to accelerate with such intensity that mechanics break down which will make it difficult for athletes to reach and maintain top speed.
Acceleration Drills
A) 10 to 25 yard acceleration sprints: When starting a sprint routine begin with 15 to 25 yard acceleration sprints. These sprints should be performed near or at full speed. Technique must always be reinforced. To create an effective cycle, use the step over technique with very little drag. Even when performing a push up start the same techniques are used.
B) Load/ Release (Sprints): Resist the athlete for 5 yards and then release for a 20 yard sprint. The athlete should experience a feeling that they are being shot out of a cannon. When being resisted the athlete digs aggressively using the step over technique while apply a great amount of force to the ground. Even when released great sprint mechanics are still used.
C) Load/ Release (Lateral-Sprint): Resist the athlete’s lateral shuffle for 5 yards and release for a 20 yard sprint. Keeping the elbow tight to the body, drive off the inside leg when changing direction into a full sprint. Again sprint mechanics are reinforced.
Maximum Velocity
The other phase of speed is known as Top Speed. It is important to understand that
running at maximum velocity or top speed, the amount of energy and effort that are
required differentiates from acceleration. Instead of digging and applying force to the ground, learn how to tap the foot down and float. Learning the float technique during top speed is again a skill that requires practice and repetition. When applying the float technique the athlete should relax and decrease the amount of energy that was spent to reach top speed, without losing speed. If athletes try to dig and accelerate through the top speed phase they will fatigue and decelerate at a much faster rate.
With practice athletes will understand what it feels like to relax and float. The athlete’s body at this point should be in a comfortable upright position. The arms are still thrown down and back fast and in the same position just not as intense.
The step over technique is still enforced eliminating as much drag of the foot as possible creating a smooth cycle. When performing speed work, athletes must fully recover between sprints. Speed cannot be developed if the athletes are fatigued and muscles are exhausted. Athletes must remain focused and improve with each individual sprint.
Maximum Speed Drills
A) Build-Ups: One of our top speed drills are build ups. To set the drill up place 5 cones in a straight line 10 yards apart covering a total distance of 40 yards. Have the athlete start at the 1st cone and gradually build up speed in between each phase throughout 40 yards. The athlete should start out with a 65% burst, once they enter phase 2 they should accelerate to 75%, 3rd phase 85% and last phase 95% effort. The athlete should remain very relaxed using great arm action. Throwing his hands behind
the hip will allow stride length to reach full potential.
B) Flying 20’s: When first introducing flying 20’s to your athletes place a start cone with another 15 and 35 yards away. Have the athlete accelerate hard to the 1st cone and then utilize the float technique from 15 to 35 yards. Teaching the athlete to totally relax, using great sprint mechanics while maintaining the speed that they generated from the first 15 yards is the goal of this flying 20. Once the athlete has mastered floating after accelerating for 15 yards, extend the acceleration phase to 20, then 25 and even 30 yards depending on the experience of the athlete. Using the same concepts, have the athlete accelerate for 20 yards and then utilize the float technique for an additional 20 yards. Remember the athlete should remain totally relaxed during the float phase and display great mechanics.
C) Flying 30’s: Once your athletes feel comfortable floating for 20 yards try extending the sprint so that they now float for 30 yards. The acceleration progression should remain the same as the flying 20.
D) Flying 40’s: If you as the coach or athlete feel comfortable floating for 30 yards we suggest that you extend the float phase even further for 40 yards. The same acceleration progression from the flying 20 and 30 are applied.
E) Sprint-Float-Sprint: When first introducing the sprint-float-sprint series place a cone at the start and a second at 15 yards. The 3rd placed at 25 yards and a 4th at 35 to 40 yards. The athlete will come out accelerating hard for 15 yards and then float as they enter the second phase. Remember when floating the athlete neither gains nor loses speed but maintains the speed reached in the first phase. Once the athlete has entered the last phase they will accelerate to 95%-100% of their max speed for the last 10 to 15 yards. Even when decelerating, proper mechanics are used. Once the athlete feels comfortable floating after 15 yards the acceleration phase can be extended to 20 with the same pattern followed. This sprint routine takes time to master but with practice can be conquered.
F) Float-Sprint: Place 5 cones in a straight line 10 yards apart covering a total of 40 yards. The Float-Sprint is great for developing sport specific speed and teaching athletes how to change gears. This time have the athlete only come out with a 65% effort. Once they have entered into the 2nd phase try and accelerate to 90% of top speed then decelerating to 75% entering phase 3. Coming into the last phase athletes should accelerate again this time into a full sprint. Coaches and athletes make sure
that sprint mechanics are maintained during both the acceleration and deceleration
phases of the sprint.
Speed Training Warm-Ups
Warm-ups reduce the chance of injury and prepare the muscles to fire with force. A good dynamic warm up should start with slow easy movements and then speed up as it progresses. By the end of the warm up athletes should be ready to engage in high speed training. Any lateral movements should be repeated in the opposite direction.
(Warm-ups should be followed in exact order)
1) Iron Cross: Simply will lay on your back with arms extended straight out. With a loaded toe and a straight leg have the athlete swing their foot to the opposite hand then bring the foot back to the start position and alternate legs for a total of 10 swings on each leg.
2) Scorpions: Athletes will lay on their stomach with arms straight out to the side and swing their foot over to the opposite hand then returning to the start position. Alternate legs for a total of 10 swings on each leg.
3) Fire Hydrants: With the athlete placed on all fours raise one leg up to hip level positioned in a 90 degree angle then slowly lower the leg to the start position. Repeat for a total to 10 raises on each leg.
4) Kneeling Hip Flexor: Place the athlete in a lunge position with both knees on the ground. Start by pushing the hips forward until athlete feels a stretch in the quads and hip flexor. Perform 5 sets of 10 sec. holds on each leg.
5) High Knee Grabs: High knee grabs are great for activating the glutes and hamstrings for speed training. Simply place outside hand on knee with the other on the shin. To reemphasize good sprint mechanics keep your toe loaded and gently pull knee to chest. Alternate leg for a designated distance.
6) Russian Kicks: Russian kicks are another great warm-up for the glutes and hamstrings. Staying completely relaxed, keep your leg straight and have the athlete kick their foot to the opposite hand for a desired distance. Athletes should take their time, this is not a race.
7) Side Lunges: Side Lunges stretch the hips, adductors and hamstrings. At a slow pace the athlete will take a side lunge step sinking their hips with the opposite leg remaining straight. Athletes can perform this exercise for a desired distance or repetition in both directions.
8) Quad Stretch: With the quad stretch, have the athlete grab their ankle, pulling their foot to their glute. With a high chest exaggerate the reach with the opposite hand as if they are trying to touch their foot. This warm up will stretch the athlete’s quads and hip flexor.
9) Lunge w/ Twist: Lunge w/ Twist is a sure-fire way to warm-up the legs and activate core muscles needed for speed. The athlete will take a forward lunge step. While in the bottom position of the lunge, athletes will create a 90 degree angle with both legs. Stepping out of the lunge, athletes will drive
their heel to the glute while maintaining a loaded toe.
10) “A” Skips: A-Skips are great for reinforcing sprint mechanics. The athlete will drive their heel straight to the glute with a loaded toe and step over top of the opposite knee driving their foot down into the ground. Their upper body should be relaxed with arms in a straight line throwing hands down and behind
their hips. Arms should be positioned at 90 degrees.
11) Cycle Runs: When done properly cycle runs are great for developing proper mechanics. With a loaded toe, fire the heel underneath the glute stepping over the opposite knee creating a cycle. Proper arm swing is also very important when performing this drill. When sprinting athletes want to create and
maintain this cycle with eliminating any drag of the foot.
12) Side Shuffles: When performing side shuffles athlete’s hips are low with their chest high and back flat. Body position should stay the same through out the drill. Give a strong push with the outside leg to move laterally.
13) High Knee Carioca: High Knee carioca is a must when warming up for lateral movements. Have the athlete drive their heel directly underneath the glutes with a loaded toe and drive the foot down underneath the hips to move
laterally.
14) Backpedal: Start in a solid defensive position and backpedal to the designated distance.
15) Falling Start: Have the athlete stand feet shoulder width apart and fall forward until they have reached a 45 degree angle. Once their body is in position, they will accelerate forward with feet landing underneath the hips creating a smooth cycle. The athlete will gradually increase their intensity
with each each burst.
Premier Speed
In order to become faster you must practice running with proper technique at the highest possible speeds. Learning how to relax and positioning your body properly while sprinting is the key to the equation: Stride Length x Stride Frequency = Speed. Speed for field sports is basically broken down into two phases, acceleration and maximum velocity also known as top speed. Maximum velocity training is important but in game situations field sport athletes are rarely given opportunities to ever reach top speed which is the main reason why we place a higher value on acceleration. Acceleration Mechanics To accelerate efficiently, mechanics must be reinforced daily by focusing on arm swing and the correct usage of the step over technique. Proper arm swing stabilizes the core and will allow athletes to create a faster stride frequency and longer stride length. Arms should be thrown in a linear motion, positioned at a 90 degree angle and then open to no further than 120 degrees when thrown down and back past the hip. Hands are always relaxed and placed in a comfortable position. Throwing the hand past the hip will enable the heel to gain maximal height so that the athlete can utilize the step over technique.
The step over technique creates a cycle when sprinting, by driving the heel to glute step directly over the top of the opposite knee with a loaded toe. Drive the ball of the foot down underneath the hips to create the greatest amount of force to push you forward. Keeping the feet underneath the hips will also position the glutes and hamstrings properly so that the athlete can apply the greatest amounts of force to the ground. Teaching your body how to create this force through the ground is vital for improving acceleration. The step over technique should be utilized throughout the acceleration phase. It will take focus, determination and practice to master these techniques. It’s true that the greater amount of force that an athlete generates through the ground the greater amount of force the ground will give in return.
Placing your body in the correct position during acceleration will make the transition to maximal speed smoother and easier. Athletes should drive out, positioned in a 45 degree angle creating a straight line from head to heal. Falling and push–up starts are effective because they place athletes in the correct position at the beginning of a sprint.
Coaching point: Look for athletes to make a smooth transition during this phase. If athletes pop up too fast they will not be able to accelerate properly and find it difficult to reach top speed.
Acceleration
Depending on the athlete’s flexibility, age, mechanics and strength levels, acceleration can last anywhere from 15 to 30 yards for most team sport athletes. Learning how to dig through the ground with intensity while utilizing proper form, is the key to developing acceleration. Remember that technique must be reinforced daily because placing your athletes in the correct position will allow them to reach their full athletic potential. Be certain not to accelerate with such intensity that mechanics break down which will make it difficult for athletes to reach and maintain top speed.
Acceleration Drills
A) 10 to 25 yard acceleration sprints: When starting a sprint routine begin with 15 to 25 yard acceleration sprints. These sprints should be performed near or at full speed. Technique must always be reinforced. To create an effective cycle, use the step over technique with very little drag. Even when performing a push up start the same techniques are used.
B) Load/ Release (Sprints): Resist the athlete for 5 yards and then release for a 20 yard sprint. The athlete should experience a feeling that they are being shot out of a cannon. When being resisted the athlete digs aggressively using the step over technique while apply a great amount of force to the ground. Even when released great sprint mechanics are still used.
C) Load/ Release (Lateral-Sprint): Resist the athlete’s lateral shuffle for 5 yards and release for a 20 yard sprint. Keeping the elbow tight to the body, drive off the inside leg when changing direction into a full sprint. Again sprint mechanics are reinforced.
Maximum Velocity
The other phase of speed is known as Top Speed. It is important to understand that
running at maximum velocity or top speed, the amount of energy and effort that are
required differentiates from acceleration. Instead of digging and applying force to the ground, learn how to tap the foot down and float. Learning the float technique during top speed is again a skill that requires practice and repetition. When applying the float technique the athlete should relax and decrease the amount of energy that was spent to reach top speed, without losing speed. If athletes try to dig and accelerate through the top speed phase they will fatigue and decelerate at a much faster rate.
With practice athletes will understand what it feels like to relax and float. The athlete’s body at this point should be in a comfortable upright position. The arms are still thrown down and back fast and in the same position just not as intense.
The step over technique is still enforced eliminating as much drag of the foot as possible creating a smooth cycle. When performing speed work, athletes must fully recover between sprints. Speed cannot be developed if the athletes are fatigued and muscles are exhausted. Athletes must remain focused and improve with each individual sprint.
Maximum Speed Drills
A) Build-Ups: One of our top speed drills are build ups. To set the drill up place 5 cones in a straight line 10 yards apart covering a total distance of 40 yards. Have the athlete start at the 1st cone and gradually build up speed in between each phase throughout 40 yards. The athlete should start out with a 65% burst, once they enter phase 2 they should accelerate to 75%, 3rd phase 85% and last phase 95% effort. The athlete should remain very relaxed using great arm action. Throwing his hands behind
the hip will allow stride length to reach full potential.
B) Flying 20’s: When first introducing flying 20’s to your athletes place a start cone with another 15 and 35 yards away. Have the athlete accelerate hard to the 1st cone and then utilize the float technique from 15 to 35 yards. Teaching the athlete to totally relax, using great sprint mechanics while maintaining the speed that they generated from the first 15 yards is the goal of this flying 20. Once the athlete has mastered floating after accelerating for 15 yards, extend the acceleration phase to 20, then 25 and even 30 yards depending on the experience of the athlete. Using the same concepts, have the athlete accelerate for 20 yards and then utilize the float technique for an additional 20 yards. Remember the athlete should remain totally relaxed during the float phase and display great mechanics.
C) Flying 30’s: Once your athletes feel comfortable floating for 20 yards try extending the sprint so that they now float for 30 yards. The acceleration progression should remain the same as the flying 20.
D) Flying 40’s: If you as the coach or athlete feel comfortable floating for 30 yards we suggest that you extend the float phase even further for 40 yards. The same acceleration progression from the flying 20 and 30 are applied.
E) Sprint-Float-Sprint: When first introducing the sprint-float-sprint series place a cone at the start and a second at 15 yards. The 3rd placed at 25 yards and a 4th at 35 to 40 yards. The athlete will come out accelerating hard for 15 yards and then float as they enter the second phase. Remember when floating the athlete neither gains nor loses speed but maintains the speed reached in the first phase. Once the athlete has entered the last phase they will accelerate to 95%-100% of their max speed for the last 10 to 15 yards. Even when decelerating, proper mechanics are used. Once the athlete feels comfortable floating after 15 yards the acceleration phase can be extended to 20 with the same pattern followed. This sprint routine takes time to master but with practice can be conquered.
F) Float-Sprint: Place 5 cones in a straight line 10 yards apart covering a total of 40 yards. The Float-Sprint is great for developing sport specific speed and teaching athletes how to change gears. This time have the athlete only come out with a 65% effort. Once they have entered into the 2nd phase try and accelerate to 90% of top speed then decelerating to 75% entering phase 3. Coming into the last phase athletes should accelerate again this time into a full sprint. Coaches and athletes make sure
that sprint mechanics are maintained during both the acceleration and deceleration
phases of the sprint.
Friday, May 8, 2009
Friday, April 10, 2009
Thursday, March 26, 2009
Weight Training 101
Weight Training 101
This is solely for educational purposes and assumes a generally healthy individual. You should see a doctor before participating in any workout regimen.
"I'm just getting in the gym (first time, or over a year since) where do I start?"
Well, for most noobs a full body routine with moderate weight 3-4x a week. This will allow you to perfect form, and learn all the movements. A general full body workout should include:
* Quad/Glute Push Movement
* Ham Pull Exercise
* A Horizontal Press (Upper)
* A Horizontal Pull (Upper)
* Vertical Pull (Upper)
* Vertical Press (Upper)
* Abdominal/Forearm/Calf Movements
(Some movements have more choices than others, you should look into designing a program with these basics)
These compound movements could be done with a 3x10x70% (70% of your 1RM), if the most you can squat is 10lbs for one rep, then you'll be doing 7 lbs for 10reps. If you don't know this, you can just warm up with a light weight, slowly increase the weight until you feel tired on the 10th rep. You want to be able to complete every set without too much strain. This could be done on a M,W,F or adjust for yourself. The key is to not jump right into an intense routine and become unmotivated, and/or possibly even injure yourself.
Diet is KEY
If you eat like crap, your results will be crap. Simple as that. Don't post, "I CAN"T GAIN WEIGHTT!!! OMGZZZ" please. You can, you're just not doing it right. See Nutrtional Sticky
"How many reps/sets?"
This is debated.. If you want size you should go with more total volume, meaning more sets with your reps around 6-12. It is also thought that frequency can be very helpful**.. With a rest period of anywhere between 30 seconds to 90 seconds. For strength your reps should be under 6 with long rest periods. This doesn't mean that if you do heavy singles all day you won't get big, and if you do 10 reps you won't get strong. This is the nit picky type stuff.
**It should be noted that finding a perfect median between volume/frequency is very hard, and will be different person to person.
"I've hit a plateau, what should I do?"
Check your diet, 75% of the time that's the culprit. If you are in fact stuck, try something as simple as switching your set/rep scheme. If that doesn't work you can: flip flop some exercises, change exercises, change your split, or even take a week off. The latter is a bit more drastic. If your gains are slowing and your diet is in check, look at other things like amount of sleep, post workout nutrition, and other limiting factors (alcohol, etc).
Three Principles of Training
* Specificity, train the muscles you want to adapt. Doing a bicep curl will not help your squat, although most don't care.
* Overload: You must put strain on the muscle, you can't expect lifting weights suitable for a school girl will help you in any way. You need to tear down the muscle tissue to allow for the rebuilding/repairing phase.
* Detraining/Reversibility: If you stop, your gains will stop. You grow when you rest, this is too an extent though. If you've been lifting for 6 months, you're due for a week off. If you take 3 months off, don't expect to lift the same when you go back.
Common Mistakes:
1. Nutrition! Always remember, if you are trying to add muscle mass, you need to be in a calorie surplus (unless you are a genetic freak). I find mostly men think the gym and the iron are the all mighty when it comes to adding size and packing on the muscle. These things are nothing without the proper nutrition! I see guys train their arses off day in and day out, yet never respond to anything. They are doing everything fundamentally right. Yet, they are not eating properly at all, and this will kill any progress you should/could be achieving. Don't waste your time in the gym by limiting your results through laziness in the kitchen.
2. Ruts! I see some individuals in my gym that are stuck in a rut so deep it is pathetic. They are so hooked on one way of training with weights that worked for them 5 years ago, that they are afraid to change their program. I say this often, but it bears repeating, our bodies are incredible. They will adapt to the stresses you place on it in the gym, and once it does adapt, your progress will slow or stop completely. Don't fall into this trap! Sometimes it is as easy as using the same split with different exercises than you have been using. Other times, you should do a complete overhaul of your program design. Be proactive, not reactive. Don't wait for the gains to come to you, go and get them. You must force your body to grow, and it takes some planning.
3. Over-training! Unless you are using the "juice," get your arse out of the gym within the hour, no yapping, no staring at the girlies (or guys), get in, lift hard and precise, get out and eat! Don't lift more than 3 days in a row.
4. Tracking! Track/measure everything. You can't just assume something is going to work because it worked for you a few months ago; or your buddy lifted this same routine and it worked wonders for him. We are all physiologically and metabolically different. Yes, we must experiment to find what is most effective for us personally.... however, you are never truly going to know what is working unless you track the numbers. Weigh yourself, buy some calipers and take some bodyfat readings, take pictures, track calories, write down your routines and records your sets, reps, and weights of each and every routine.
5. Rest goes hand in hand with overtraining. Your body needs sufficient time to recover. If doing the above mentioned full-body, there will be two days between the three workouts and 2 days after the last (for example doing a full body monday, wednesday, friday). The nutrition aspect is extremely important, especially on those rest days and post workout when your body is recovering and repairing.
This is solely for educational purposes and assumes a generally healthy individual. You should see a doctor before participating in any workout regimen.
"I'm just getting in the gym (first time, or over a year since) where do I start?"
Well, for most noobs a full body routine with moderate weight 3-4x a week. This will allow you to perfect form, and learn all the movements. A general full body workout should include:
* Quad/Glute Push Movement
* Ham Pull Exercise
* A Horizontal Press (Upper)
* A Horizontal Pull (Upper)
* Vertical Pull (Upper)
* Vertical Press (Upper)
* Abdominal/Forearm/Calf Movements
(Some movements have more choices than others, you should look into designing a program with these basics)
These compound movements could be done with a 3x10x70% (70% of your 1RM), if the most you can squat is 10lbs for one rep, then you'll be doing 7 lbs for 10reps. If you don't know this, you can just warm up with a light weight, slowly increase the weight until you feel tired on the 10th rep. You want to be able to complete every set without too much strain. This could be done on a M,W,F or adjust for yourself. The key is to not jump right into an intense routine and become unmotivated, and/or possibly even injure yourself.
Diet is KEY
If you eat like crap, your results will be crap. Simple as that. Don't post, "I CAN"T GAIN WEIGHTT!!! OMGZZZ" please. You can, you're just not doing it right. See Nutrtional Sticky
"How many reps/sets?"
This is debated.. If you want size you should go with more total volume, meaning more sets with your reps around 6-12. It is also thought that frequency can be very helpful**.. With a rest period of anywhere between 30 seconds to 90 seconds. For strength your reps should be under 6 with long rest periods. This doesn't mean that if you do heavy singles all day you won't get big, and if you do 10 reps you won't get strong. This is the nit picky type stuff.
**It should be noted that finding a perfect median between volume/frequency is very hard, and will be different person to person.
"I've hit a plateau, what should I do?"
Check your diet, 75% of the time that's the culprit. If you are in fact stuck, try something as simple as switching your set/rep scheme. If that doesn't work you can: flip flop some exercises, change exercises, change your split, or even take a week off. The latter is a bit more drastic. If your gains are slowing and your diet is in check, look at other things like amount of sleep, post workout nutrition, and other limiting factors (alcohol, etc).
Three Principles of Training
* Specificity, train the muscles you want to adapt. Doing a bicep curl will not help your squat, although most don't care.
* Overload: You must put strain on the muscle, you can't expect lifting weights suitable for a school girl will help you in any way. You need to tear down the muscle tissue to allow for the rebuilding/repairing phase.
* Detraining/Reversibility: If you stop, your gains will stop. You grow when you rest, this is too an extent though. If you've been lifting for 6 months, you're due for a week off. If you take 3 months off, don't expect to lift the same when you go back.
Common Mistakes:
1. Nutrition! Always remember, if you are trying to add muscle mass, you need to be in a calorie surplus (unless you are a genetic freak). I find mostly men think the gym and the iron are the all mighty when it comes to adding size and packing on the muscle. These things are nothing without the proper nutrition! I see guys train their arses off day in and day out, yet never respond to anything. They are doing everything fundamentally right. Yet, they are not eating properly at all, and this will kill any progress you should/could be achieving. Don't waste your time in the gym by limiting your results through laziness in the kitchen.
2. Ruts! I see some individuals in my gym that are stuck in a rut so deep it is pathetic. They are so hooked on one way of training with weights that worked for them 5 years ago, that they are afraid to change their program. I say this often, but it bears repeating, our bodies are incredible. They will adapt to the stresses you place on it in the gym, and once it does adapt, your progress will slow or stop completely. Don't fall into this trap! Sometimes it is as easy as using the same split with different exercises than you have been using. Other times, you should do a complete overhaul of your program design. Be proactive, not reactive. Don't wait for the gains to come to you, go and get them. You must force your body to grow, and it takes some planning.
3. Over-training! Unless you are using the "juice," get your arse out of the gym within the hour, no yapping, no staring at the girlies (or guys), get in, lift hard and precise, get out and eat! Don't lift more than 3 days in a row.
4. Tracking! Track/measure everything. You can't just assume something is going to work because it worked for you a few months ago; or your buddy lifted this same routine and it worked wonders for him. We are all physiologically and metabolically different. Yes, we must experiment to find what is most effective for us personally.... however, you are never truly going to know what is working unless you track the numbers. Weigh yourself, buy some calipers and take some bodyfat readings, take pictures, track calories, write down your routines and records your sets, reps, and weights of each and every routine.
5. Rest goes hand in hand with overtraining. Your body needs sufficient time to recover. If doing the above mentioned full-body, there will be two days between the three workouts and 2 days after the last (for example doing a full body monday, wednesday, friday). The nutrition aspect is extremely important, especially on those rest days and post workout when your body is recovering and repairing.
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