Faster 40 and Transferring it to Game Speed

University of Minnesota HeadStrength and Conditioning

CoachCal Dietz, M.Ed. dietz011@umn.edu

23 Big Ten/WHCA Titles10 National Championships

Over 300 All-Americans

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Key Factors For Successful Programming

• High Volume• High Intensity

• High Frequency – 6 Days• High Expectations• Some Overtraining

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Daily Organizing TrainingTotal lifting in the morning separated

by a few hours 2 to 6 hours- not optimal for everyoneWarm up sets for power – View Article

Training weekA series of several training days

together – train 5 to 6 days

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Don’t Do What The Pro’s DO!

• Pro agility – Touch hand on lines?– This slows down the transition action and

lessens the impact of the training session

Drills That Don’t Work

• Speed Ladders DO NOT make you faster. • Speed & Quickness Article

Drills That Don’t Work

• The little hurdle drills- Flexion of Hip Flexor in Front Side Mechanics

• Running bag drills

• Drills that don’t mimic the actual speed of the game

Don’t Coach Forward Bend

Various Coaching Issues

• Stadium Step Running – 1 Steps versus 3 Steps

• Visually Freezing the Eyes

• Lateral Lunge Technique

Training Concepts

• Example: Baseball Team Pro Agility Testing– Fixed in 4 sessions, with special methods

– Athletes were too weak to complete drill correctly and unable to get into a deep position for transitions

– Isometrics with “regular strength training”

Single Leg Isometric Deadlift• Alternating reps of 2 • 2 to 3 sets • 6 seconds per rep•2 times a week for 3 weeks at end of workout

Resisted Lateral Band Jumps

Try Not To Run On SandFrame 1 Frame 2 Frame 3

Lack of Plantar Flexion

More Specific Jumping

French Contrast Training• E1 Back Squat -B1 Ecc, B2 Iso, B3 Dyn• E2 Hurdle Hop or – 3 to 5 Reps• E3 Squat Jump With Weight 3 to 5 Reps • E4 Power Step up – 3 to 5 reps

• Example: Back Squat – 6 week Model– 2 weeks eccentric tempo in first block– 2 weeks iso-hold in second block– 2 weeks dynamic action in third block

• Receivers vs. Lineman vs. Running Backs

More Exercises Sequencing

• Lunge Sequence • Block 1 – Lunge in Place• Block 2- Walking Lunge with Weight

with pause and squeeze up on toes• Block 3 – Walking Lunge Jumps with

bands

The Overlooked “Stretch Reflex”

• A stretch reflex is a muscle contraction in response to stretching within the muscle. It is a monosynaptic reflex which provides automatic regulation of skeletal muscle length.

• When does the major stretch reflex take place?

Complex Nature of Muscle Action

Complex Nature of Muscle Action

All Dynamic Sporting action are Triphasic

Top Speed Stretch ReflexFoot Strike

PUSH OFF

Top End Speed Strength Jump Training

Single Dumbbell Leg Bench Hop

Good Morning Jump

Low Hurdle Hop For Distance

Depth Drop –Jump

Pike Jump – Distance

Half Squat Jump - Distance

Acceleration Stretch Reflex

Front Foot Raise Front Foot Strike

Acceleration Strength Exercises

Back SquatBack Step Up - BandWalking LungeWalking Lunge W/ Band

Piston SquatsBalance Single Leg Squat

Acceleration Jump ExercisesPower Step Up

Relaxed Box Jump

Squat Jump Pause

Half Squat Jump

Double Knee Jump

Alternating Split Lunge Jump

Training For SpeedSpeed Development – You must train above

90% to maintain your speed development. 93- 95% Agility Drills

Example – if an athlete runs a 4.6 40-yd dash then he or she must run no slower than a

5.0 to maintain speed developmentIf athlete is running 100 yds for conditioning and

best 100 is 12 seconds you need to run this distance in 13.3 seconds or slower

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Specific

• Band Leg Speed Adduction

• Band Leg Speed Abduction

• Hip Flex Band Pulls

Deep Squat Bench Drops

Speed Myth

Spine Position

An erect posture will increase the change of direction potential during transition phases of agility

Training For SpeedTop End

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Training Various Types of Strength

• Weeks 1 & 2-Tempo Training 4 Seconds

• Weeks 3& 4 – Pause Squat 3 Seconds

• Weeks after this Train Explosively

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Alactic/Anaerobic Speed Work

Alactic/Anaerobic Work Capacity

Training For SpeedGuidelines in training

• Above 90 Percent Rule - SpeedRun your best time above 90%Example – 5.0 Forty – above 5.5 in Training

• Below 75 Percent Rule – ConditioningRun best time below 75%Example 13.0 Sec in 100 yard dash – finish

slower than 17.3 for training

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Off Season Building Of Athletes• Play other sports!

– Improve ability to see plays develop and make plays

– Improve running and jumping abilities– Improve hand-eye coordination– Condition the athletes

• Examples– Basketball, Russian Basketball, Trash Ball,

Tennis, Racquetball, Volleyball, Table Tennis, Soccer

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Plyometrics• An excellent way to improve explosiveness and

reactive strength• Trains two qualities in the neuromuscular

system– Makes the stretch-reflex more effective

(creates a more powerful contraction) and inhibits the Golgi Tendon Organ reflex, which can limit explosive performance

– Trains the elastic properties of muscles and tendons to properly prepare the athlete for explosive sport performance - Hurdle Hops

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PlyometricsPower vs. Time (45% at 205 lbs)

0.00

200.00

400.00

600.00

800.00

1000.00

1200.00

1400.00

4.20 4.40 4.60 4.80 5.00 5.20 5.40

Time (sec)

Pow

er (w

atts

)

205 lbs With Bands 205 lbs Without Bands

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Plyometrics• Often overdosed in training

– This is because plyometric exercise is not fatiguing in the traditional sense (such as distance running) but primarily in a neural sense

– The muscles and nerves can easily become overtrained and performance can suffer

• It is best to do only a few jumps per plyometric session and only include plyometrics during the most appropriate time of year (near peaking for example)

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Restoration and Recovery• Mechanical recovery helps in a few basic

ways– Rid the body of lactic acid and other

metabolites– Increase circulation to help flush out

areas in need of repair– Help decompress tissues and the

spine after loading

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Restoration and Recovery• Post workout recovery is often overlooked

when designing programs• It is important to jump start the healing

processes of the body• There are three basic types of recovery

1. Mechanical (exercises and cool down barefeet)

2. Biochemical (nutrition)3. Psychological

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Mechanical Recovery MethodsSauna Recovery Workout

Restorative ShowerPost Workout Track Recovery

Various Exercise MethodsBand Stretching

Soft TissuePartner Stretching

Flush Bike Workout

48.5

Off Season Building Of Athletes

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Refrences• Brunner, Rick. & Tabachnik, Ben. Soviet Training Methods and Recovery Techniques, Soviet

Press 1991• Gambetta, Vern. & Winckler, Gary. Sport Specific Speed, Gambetta Sports Systems Inc. 2001• Henson, Todd Maximum Velocity Mechanics, 2004 USATF Annual Meeting. Portland, OR• Valdimir M. Zatsiorsky Ph.D. Science and Practice of Strength Training, Human Kinetics 1995• Winckler, Gary Starting and Acceleration Studying Speed as a Skill, Presentation 2006• Yessis, Michael, Ph.D. Soviet Sports Review, Published 1967-1994• Yessis, Michael, Ph.D. Explosive Running, Contemporary Books 2000http://t-

mag.com/html/body_116patt.html• Paul Chek• Accommodating Resistance-How to use bands and chains to increase your max lifts by

Dave Tate West Side Barbell • The effects of accommodating resistance training on the development of motor learning patterns

Ben Newby, Martyn Girvan, James Cato, Victoria University• http://www.cbass.com/ANDERSON.HTM• Supertraining Mel Siff 2003