CRITICAL ASECTS OF SPEED TRAINING

THANK YOUS….THANK YOUS….

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

IntroductionIntroduction

Sherwin Vasallo BA, CAT(C), CSCS, RKCHowie Eugenio BA, CSCS, RKCAcceleration Performance – Athletic

Therapy and Strength Coaching for Elite level Athletes, sports teams and Weekend Warriors.

Operation since 2004.www.accelerationperformance.ca

AssessmentAssessment

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 con’tAssessment con’t

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.

What is wrong?What is wrong?

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.

DifferencesDifferences

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

Strength Strength

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 Exercises for SpeedStrength Exercises for Speed

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 visit www.accelerationperformance.ca for exercise video index

Warm upWarm up

Employ a dynamic warm up rather than traditional – ‘ride the bike’ or go for a ‘quick jog’ method.

Sample 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)◦ Squats x 10◦ Walking lunges x 10

yrds◦ Mountain climbers x 10◦ A’s x 5-10 yards x 3

sets◦ B’s x 5-10 yards x 3

sets◦ C’s x 5-10 yards x 3

sets◦ Reactive foot drill (1:1

work/rest ratio)

Acceleration MechanicsAcceleration Mechanics

AccelerationAcceleration

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 DrillsAcceleration Drills

Wall/partner mechanics drillsDrop sprints 5-10 yardsMountain climber sprint – 5-10yardsPush-ups to sprint – 5-10 yards

Resisted SprintsResisted Sprints

Sled drag/sled sprints – 5-10 yards (lbs ???)◦Too much will ruin acceleration mechanics◦Too light won’t give you enough stimulus◦No mathematical equation; observe and adjust

the poundageResisted band sprints – 10 yards

◦Partner drills allow for efficient programming◦Bullet belt

Work/Rest RatioWork/Rest Ratio

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

Teaching your teamTeaching 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 as well

This keep everyone together as a unit and easier for you to manage.

Interesting pointInteresting point

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.

When do we stretch?When do we stretch?

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!

ConclusionConclusion

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.

Q & AQ & A

THANK YOUTHANK YOU