national association of speed and explosion sports … · national association of speed and...
TRANSCRIPT
National Association of Speed and Explosion
SPORTS SPEED DIGEST . The authoritative source on speed improvement for sports
September 2014 Vol. 10, Issue 54 Lynne R. Mohn-Dintiman, EditorP.O. Box 1784, Kill Devil Hills, NC 27948 Tel: 252.441.1185 Fax: 252.449.4125 e-mail: [email protected] Web Site: naseinc.com
Dr. George B. Dintiman, President
BOARD OF DIRECTORS Dan Austin Chris Dawson William Hicks Fumiaki Isshiki Allan Johnson Larry Jurdanis Brian Oddi Hideshi Okamoto Michael Srock Tom Tellez Pat Woodcock
SUBSCRIPTION and MEMBERSHIP $29.95 per year (All Members)
WRITERS: Submit 2-5 page articles to [email protected].
NEWS: NASE Featured Coach
! ! ! Michael Srock, Speed and Strength Coach, J.F. Byrnes High School,, Duncan, SC 29334-0187
During Coach Srock's sixteen years at J.F. Byrnes High School, the Rebels have won the South Carolina AAAA football state championship 8 times in the last 12 years, the most recent in 2011, with a win-loss record of 170-20 since 2001. The Rebel volleyball team were state champions in 2009, the softball team won titles in 2005 and 2013, and the baseball team played for the state title in 2010, 2011 and 2012. The Rebels also earned the 2008 National NIKE SPARQ Training Challenge. During his tenure, the Rebels have had 25 Shrine Bowl football players, 30 North/South football players, 3 Mr Football (the best player in South Carolina), and 20 State Strength Meet Champions. Coach Srock programs and trains every sport (both male and female) at Byrnes High.
When asked what made his winning Byrnes teams so special, Srock replied that they are "consistent and relentless," and that "Speed is the basis of everything we do." Most high school teams have a guy like Srock and call him a strength coach. Byrnes High School billed Srock as their "speed and strength" coach.
A graduate of St Thomas University in Miami, Florida, Srock is a Certified Speed Specialist (CSS) with the NASE and also serves on the NASE National Board of Directors and Certification Board. He is a Senior Coach (Level Two) and Sports Performance Coach with USA Weightlifting, a Bronze Level Coach with USA Wrestling, a certified kettlebell instructor with Kettlebell Concepts, a certified NIKE SPARQ trainer, a certified Tsunami Bar Coach, and is currently working on certification with Westside Barbell and Louie Simmons.
Srock has been a Regional Director for the South Carolina High School Strength Coaches Association (SCHSSCA) since 1999. He served as President of the SCHSSCA form 2008 - 2011. He is a current Board of Director with the South Carolina Athletic Coaches Association where he served from 2008 - 2010 in the same capacity, and is also a member of the Sports Performance Board of SF-7X.
Srock has received numerous Coach of the Year honors including Strength Coach of the Year for the SCACA in 2001 and 2007, USA Weightlifting East Coast Gold Coach of the Year 2001, and USA Weightlifting East Coast Gold Satellite Center Coach of the Year 2000. He was selected to the 2008 Max Emfinger All- American Bowl staff as strength and defensive line coach.
In 2010, Srock published the book, 101 Fundamentals for Football Speed, with two instructional DVDs for Coaches Choice, Publishers. Srock has presented his Speed and Strength Program at many clinics including University of Tennessee, NSCA State Clinic (four times), NC State Basketball Clinic, Wake Forest University (three times), Wofford College (three times), NASE Certification Clinic (three times) and Charleston Southern FCA Clinic.
Coach Srock is married to Judy, with two daughters, Carre and Teresa, a granddaughter, Sterling, three grandsons, Raven, Ryo and Nikolas, and the joy of his life, GREAT granddaughter, Alexandria Leigh.
2
NASE Contacts
NASE Headquarters, P.O. Box 1784, Kill Devil Hills, NC 27948Tel.: 252.441.1185 e-mail: [email protected] Dr. George Dintiman, President
Web Site Problems (password, ID Logon, etc.): Lynne R. Mohn, Web Site Coordinator and Marketing DirectorTel.: 804.218-4278 e-mail: <[email protected]>
On-line Certification Course - Level I and Level II (Log-on and other course concerns)Dr. Brian Oddi, On-line Level I and II Course InstructorTel.: 724.825.0239 e-mail: <[email protected]>
OTHER: 252.441.1185 NASE MAIN OFFICE
Maintaining your Current Membership
To continue to access the NASE Web Site, the Archives of 54 issues Sports Speed Digest, Blog, videos, etc., memberships must be current. If you have difficulty completing the membership transaction online, print and submit the membership form below with a check for $29.95 to NASE Headquarters, P.O. Box 1784, Kill Devil Hills, NC 27948 and our web tech person will add you as a new member. For specific questions, you can e-mail: [email protected].
Those who register for certification (On-line Course Level I or II, or Self Study) receive a one year free membership. At the end of that 12-month period, you will not be able to access the site and must re-join as a NEW member.
e-Mail Address Changes
Please notify the NASE Web Site Coordinator and Marketing Director, Lynne R. Mohn ([email protected]) of any e-mail address changes so that information can be updated in the database to avoid your losing access to the web site.
! Prioritizing Training Programs to Improve Speed Research studies comparing the physical characteristics and sprinting techniques of elite sprinters to team sport athletes and those examining the effectiveness of training programs have revealed valuable information that allows coaches to prioritize and individualize speed training programs and, in some, cases, avoid ineffective approaches. This article provides a summary look at some of these findings. While one program may contribute more than
3
another, it is also important to remember that speed improvement requires a holistic approach, with each training area having a synergistic affect and various parts working together to produce an enhanced result. This type of approach provides the best chance for each athlete to reach his or her maximum genetic speed potential.
! TRAINING EMPHASIS THAT PRODUCES LIMITED BENEFITS
Training to Increase the Speed With Which the Legs are Repositioned while in the air
Weyand and colleagues (2000) used a computer-equipped treadmill with force plates that allowed the measurement of foot-to-ground contact time, total stride time, and the total pressure exerted by a runner during a foot strike (ground contact force on a moving tread-belt). Subjects were required to maintain their position over the force plate to within 10 centimeters for at least eight strides as tread-belt speed was gradually increased until runners reached sub-maximum speed and were no longer able to maintain form and position on the treadmill. An unexpected finding revealed that the fastest sprinters did not reposition their legs in the air from back to front during each stride any faster than the slower runners. Only a 360-400 millisecond difference was found, which is rather insignificant. Regardless of the similarity of time to reposition the legs, the faster sprinters covered almost twice as much distance as the slower sprinters. Obviously, the time to reposition the legs during flight time had little or nothing to do with the total distance covered within a specified time frame. This finding does not eliminate the need for Neuromuscular Training discussed later. The ability to apply more total force during the pushing action away from the ground each stride and reduce ground contact time determines stride rate and may be related to neuromuscular training. The training emphasis, however, should not focus on increasing the speed with which the legs are repositioned in the air during each stride.
" " TRAINING EMPHASIS THAT PRODUCES MAJOR RESULTS
Foundation Training
Foundation training includes programs that support explosive power movements such as starting and stopping, faking and cutting, acceleration, and maximum sprinting speed. Developing an adequate level of flexibility in the major joints, improving core strength and stability, attaining an optimum aerobic fitness base, achieving an ideal body composition (muscle mass and fat), and acquiring an adequate strength and power base to prepare for future demanding strength and speed training programs are essential areas affecting speed of movement. At the university and professional levels, athletes are well trained in each of these areas that affect speed of movement in a short sprint.
Training to Increase Ground Contact Force (GCF)
Research findings have revealed what most coaches are now aware of as they train to increase the playing speed of their athletes: The main factor distinguishing the fast sprinter from the slow sprinter is the amount of total force (vertically- and horizontally-directed) applied to the ground. Changes in velocity occur by applying more force to the ground. This
4
is true during the Start, Acceleration, Maximum Speed, and Deceleration phase of a short sprint. Elite sprinters also have developed a high level of absolute strength that is critical to executing a fast first two steps (The Start) and high levels of speed strength to permit them to hit the ground and push-off with more force to increase both stride length and stride rate. The fastest runners are able to produce higher stride rates by exerting more ground contact force and spending less time on the ground. As GCF increases, ground contact “time” tends to decrease, improving stride rate and stride length.
" Vertical and Horizontal Directed Ground Contact Force. Some studies indicate that the limiting factor at maximum speed preventing athletes from sprinting any faster is the amount of vertical force that can be applied to the ground. However, this debate is not over since conflicting evidence continues to appear. As discussed in Sports Speed Digest (November, 2013, Vol. 9, Issue 49), there are compelling arguments on both sides of the issue.
Those arguing for V-force as the limiting factor indicate that vertically-directed demands are always higher than H-force demands due to gravity. It is also stated that at maximum speed, there is little H-force resistance to overcome and what is most needed is vertical force to overcome the force of gravity and body weight and propel the body back up into the air. Therefore, V-force production is the key at top speed, V- forces are 1.26 X greater in faster sprinters and elite sprinters produce 26 percent more peak vertical force than slower sprinters.
H-force demands have been shown to increase in a linear fashion as speed increases; whereas V-force demands peak at 50-60 meters and remain relatively unchanged for the remainder of the sprint (Brugelli, 2012). According to Randell (2010), logic suggests that, due to friction, there are higher horizontal braking forces at maximum speed and a need for greater H-force. During the first half of ground contact time, a negative braking force slows the sprinter. During the second half of ground contact time, the horizontal drive force must regain the speed lost in the first half of touch down.
Since an athlete is capable of moving body segments (arms and legs) even faster at maximum speed, one could argue that the limiting factor is not horizontally-directed force. However, studies by Dr. Mann (2011) indicate that horizontal ground contact forces significantly correlated with 100m times; vertically-directed forces did not. Randell (2010) concluded that force production is necessary in both planes, but horizontal forces are more important at higher speeds. Other studies have also shown that that horizontal reaction forces increased in a linear fashion with speed and correlated with maximum mph speed (Nummelo, et. al., 2007) and that V-Ground forces do not influence maximum speed.
Both vertical and horizontal force production are important and require specific vertically and horizontally force-directed strength training exercises identified in previous issues of Sports Speed Digest. The limiting factor that determines an athlete’s maximum speed appears to be a combination of the amount of total force that can be applied to the ground and the inability to exert additional horizontal force. The argument continues with support for both vertical and horizontal force production as the factor preventing an athlete from increasing speed at the
5
maximum velocity stage. It would appear that the best way to favorably alter horizontal force production is to increase total force (combined vertical and horizontal force).
Training to Master Proper Sprint Mechanics For Team Sport Athletes
The difference in the mastery of sprint mechanics between elite sprinters and team sport athletes in all four phases of a short sprint (Start, Acceleration, Maximum Speed, and Deceleration) is dramatic and easily evident to coaches and athletes. Clearly, team sport athletes can improve sprint mechanics with the help of track and speed coaches at all levels of competition. For some athletes, the improvement would be dramatic. Proper form during the start (3-point, 4-point, standing), acceleration, and maximum speed phase is often lacking among football players and other team sport athletes. Without correct sprint mechanics, a team sport athlete will not be capable of applying the highest possible percentage of his or her maximum available force to the ground as quickly as possible, at the right time, and in the right direction during each phase of a sprint.
Training to increase Ground Contact Force and decrease Ground Contact and Forward Propulsion Time
Elite sprinters improve speed mainly by increasing stride rate (Tellez, Notes, 2011). The goal is to increase stride rate with no corresponding decrease in the length of a single stride. As ground contact force improves, stride length increases naturally without over-striding. Increases in GCF also allow the body to be propelled upward and forward faster to increase stride rate.
Training programs accomplish this by:
• Mastering correct form in the start, acceleration, and maximum speed phases of a short sprint and applying all forces at the right time and in the right direction.
• Increasing the percent of absolute ground contact force available through strength training to propel the body upward and forward faster with each step.
• Decreasing ground contact time through speed-strength training such as plyometrics, sport loading, and sprint-assisted training.
Regulating the Level of Body Fat and Body Weight
Maintaining a low percent of body fat favorably alters the ratio of ground contact force/body weight. At maximum speed, the amount of GCF needed to propel the body upward and forward is approximately 2.1 lb. per pound of body weight, regardless of whether weight gain is muscle or adipose tissue (fat). In sports or certain positions in a sport where muscle bulk, push weight, and high body mass are not important, the objective of strength training is to increase GCF without adding body weight in the form of fat and with only a limited amount of muscle weight gain (minimum muscle hypertrophy strength training). Although a slight weight gain may occur due to some muscle hypertrophy, speed-strength training gains more than
6