multi-directional speed for sport unleashed-mike robertson
TRANSCRIPT
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Multi-Directional Speed For Sport Unleashed
Lee Taft
www.SportsSpeedEtc.com
Points Of Emphasis
• 1. Multi-Directional Acceleration • 2. Multi-Directional Deceleration • 3. Multi-Directional Change of Direction • 4. Cutting • 5. Retreating
Multi-Directional Acceleration
• Repositioning- Regardless of if it occurs all the time or not we must allow for it!
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…Repositioning
Not Allowing Repositioning
No Repositioning Allowed..
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Training Body Control for Quick Repositioning- Inside and Outside Cutting
Linear Starting/Acceleration Speed
• Body lean- “power line”
• “Throw the hands”
• Knee drive forward- low foot recovery
Starting/Acceleration Speed
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Accelerate early with length
Lateral Acceleration Shuffle
• Back or Power Leg- Push down and away
• Front or Pull Leg- Extend and pull to continue momentum from back leg. – The lead foot becomes stable by using the
heel and pulling- YES, the foot often turns out.
• Recover under the hips and prepare for next cycle.
Lateral Acceleration “Lateral Gait Cycle”
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The Heel Prepares to Pull
The Recovery is Under the hips
Lateral Acceleration Crossover and Directional Step
• Allow each leg to do its job independently – If legs push at the same time the “Gait Cycle”
is interrupted.
• Disassociate the upper and lower body – Must turn hips to allow for length and speed
• Run…..But stay oriented to the play
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Crossover Technique Get the Center of Mass Moving
Basketball player
Resisted Crossover Tennis Player
Directional Step • Allow the back leg to do its job of moving the
center of mass over the front foot. – DO NOT USE THE FRONT LEG IN FIRST PUSHING
ACTION.
• The front foot prepares- (Directional Step) to take over the momentum and make it accelerate more.
• Try to be “Turned and Running” immediately.
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Directional Step First Step When Turning To Sprint
Back leg pushes Lead leg prepares Also- super aggressive arms!!
Multi-Directional Deceleration
• Repositioning occurs again – The legs/feet quickly reposition to an appropriate
angle to control mass and momentum • Deceleration is the first step in acceleration
– Don’t think stop, Think Start! – Body lean, angle of force application, intensity must
allow for re-acceleration immediately upon deceleration
• Control shoulders and hips – Sloppy shoulders and hips leads to poor movement
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Deceleration: Notice body lean, angle, foot positioning
Low Box Drill Getting Reps On Lateral Deceleration
Both Direct and Indirect but Could Be Either One- Depends on Focus
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Stay in the Tunnel for greater Deceleration
• When athletes minimize unwanted movement up and down they can create better angles of force application when repositioning during deceleration. – If they rise up the angle is too step, of the
push off leg, therefore hindering re-acceleration speed.
Not Staying in the Tunnel
Staying down into the deceleration and acceleration moves.
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Cutting
• Once again, reposition to locate best angle for direction change and to control mass and momentum.
• The center of mass only lowers to control mass and momentum and to make the cut as successful as possible. – If the athlete lowers down too much on a
speed cut it slows down the athlete.
Cutting Progression • Rehearsed • Random • Fake and cut • Breakdown and cut
• Specific cutting: – Speed cut – Sharp cut – Spin cut
Cutting Games
• Tag games: – This allows you to see true athleticism and
assess issues that can be addressed. • Box Tag- Dodging and man on man skills • Goalie Tag- Faking, quick acceleration… • 5 cone Grid Tag- strategy, cornering…
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Lead up Skills to Improve Cutting
Ladder is great for improving foot placement and hip movement
Cutting Using Cones
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Retreating “Hip Turn
• The Hip Turn is a “reactive movement” – The feet reposition to not only create a great
push off angle but also to create a stretch reflex action in the lower leg
– The athlete drives into the ground to create a quicker starting speed.
– A directional step occurs, and aggressive arm and leg action follows…
Aggressive Hip Turn Retreating Move!
Progression for Assessing Retreating/Hip Turn
• 1. Quick Hips • 2. Hip Turn to Shuffle • 3. Hip Turn to Crossover • 4. Hip Turn to Run • 5. Bad Position set up to Hip Turn
Progression. – You must teach athletes how to recover from
a poor position.
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Closing
• Always develop your program based off what you know to be true in regards to multi-directional speed development
• Assess what you have and build your program out.
• Keep sets and reps in control and don’t overshadow technique and execution
Thank You!
• Mike Robertson/IFAST
• Attendees