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HHOWOW TOTO D DEVELOPEVELOPRUNNING SPEED!RUNNING SPEED!
Mike Antoniades Performance & Rehabilitation Director
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• Football Coaching• Speed Coaching• Sport Dimensions• Speed Workshops• University Lectures
Mike AntoniadesMike Antoniades
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Who are Sport Dimensions Who are Sport Dimensions & what do we do?& what do we do?
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Who are Sport Dimensions?Who are Sport Dimensions?
• Performance Training (Speed, Strength & Power Conditioning)
• Individual• Team training• Coach the Coaches
• Rehabilitation Training• Knee, Back, Shoulder, Lower Limb• Protocol Development
• Prevention• Movement Training• Biomechanical Analysis & Correction
Performance & Rehabilitation Team:3 Physios, 4 Performance & Rehab Trainers, MA
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Who do we work with?Who do we work with?• Professional athletes from football,
rugby, track & field: - Chelsea FC, Chelsea Academy - Stoke City, Fulham, Tottenham- Ipswich Town, West Ham- Crystal Palace- Blackburn- QPR- Wolves- Bath Rugby- WASPS- Harlequins…
• USA, Europe• Recreational Athletes • Non - Athletes
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Speed!
• What are talking about?
• What do we want?
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Sprinting or Sports Speed?
• Coaches & Conditioning experts
• Biomechanics of the sport– Straight Line Sprinting– Multi-directional Speed
• Differences between Sprinting & Sports Speed?
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Sprinting
• All movements pre-planned– No unknowns
• ONE Reaction Time
• No Contact
• Explosiveness
• Acceleration-Maximum Velocity
• Forward Movement
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Multi-directional Speed• Movements not planned – Mostly Reactive
• Football, Rugby, Gaelic
• Reaction times• Change of Direction every 4-6 secs
• Planting & Pivoting• Acceleration – Deceleration – Acceleration• Jumping & Landing• Four Components of Speed
• Quickness, Reactive, Active, Complex
• Maximum velocity?
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Sport Specific Speed
• Sport is a series of Movements– Pre-planned Track & Field– Reactive in Multi-directional sports
• Speed most valuable of qualities
• Speed is series of Motor patterns
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Speed is a Skill!!
• Dispel some Myths
• Not something you are born with?
• Genetics
• Speed is a skill you can develop– Athletic development– Sport Specific development
• Can be taught from the age of 7!
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Running & Sprinting Technique
• Sport Specific - Running Biomechanics– Similarities in running “Style”– Football, Rugby, Hockey, Gaelic, Basketball– Creates Muscle Imbalances
• Affected by Injury
• Junior athletes – Not Taught biomechanics– Sport Specific Speed
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Running & Sprinting Technique
• What can you see?
• Biomechanical Analysis
• Video Analysis
• Video Clips
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Common Running/Speed Weaknesses
• Bouncing
• Heavy landing
• Arm movement
• Over-striding
• Using the Hamstrings (Not!)
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Common Multidirectional weaknesses
• Muscle imbalances– Dominant to Non-dominant
• Heavy landing• Arm movement• Turning preference• Planting Preference• Using the Hamstrings (Not!)• Slow feet = Quickness
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Key factors in developing Key factors in developing Fast Athletes?Fast Athletes?
• The Optimal training Period– Who– When– Why– How
• The Neural Stimulus– Training the neuromuscular system
• Motor Development– Movement Patterns
• Sport Specific Speed Training– Quality of Technique & Intensity
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Training the Neuromuscular system
• Positive Movement patterns– Motor engrams
• Quality of movement– Technique of the movement
• High velocity movements
• Fatigue of the CNS
• Muscle imbalances
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Quality of Movement
• Quality of movement– Running Technique– Multi-directional Technique
• Train the movement not the muscle!
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How do you develop Sport Speed?
• Correct biomechanics for the sport
• Neuromuscular development
• Increase in coordination & agility
• Increase in functional strength
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Relationship between Speed & Injury Reduction
• – Biomechanics & Injury• – Speed & Biomechanics• - Speed & Injury Reduction
– Sports Specific Speed– How you train SSS– Low load V High Load– Static V Dynamic
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Learning Process
• Motor Patterns
• 400-500 Hours for Unconscious Comp.
• Neural Maps
• Phantom Limb Phenomenon
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Coaching Children U14
• Children are not mini adults
• Optimal Age for movement training
• Coordination & Agility
• Lactate runs
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Coaching Vs Training
• Coach to improve!
• Quality not Quantity!
• Correct Bad movement.
• Coaching Attitude
• Focus on the positive.
• Know how we learn.
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Stages of Learning
• Unconscious Incompetence
• Conscious Incompetence
• Conscious Competence
• Unconscious Competence
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Questions?Questions?