speed notes

8/2/2019 Speed Notes

1/21

CRITICAL ASECTS OF SPEED TRAINING


2/21

T H A N K YO U S .H A N K YO U S .

The Super Coaches Clinic 2009 staff,

Basketball Manitoba and the presenters in

making this workshop/seminar top quality!


3/21

In t roduct ionntroduct ion

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

Therapy and Strength Coaching for Elitelevel Athletes, sports teams and Weekend

Warriors.Operation since 2004.www.accelerationperformance.ca


4/21

Assessmentssessment

Note the mechanics of the sprint haveathlete sprint to see how they run!Typical improper sprinting styles:

Shuffler: no hip/knee drive, feet shuffle on theground, no toeing ability

Hockey Sprint: move laterally too much

(simulate the skate motion) No hands Ma!!: Sprint without upper bodymovement or improper upper body movement


5/21

Assessment con tssessm ent con t

Typical impropersprinting styles:

Collapser: ugliest oneof them all! Verypoor strength, poormuscle coordination,increased risk of

catastrophic injury!Commonly seen infemale athleticpopulation! Malesnot excluded.


6/21

W hat is w rong?hat is w rong?

Shuffle runners tight hamstrings andcalves. Poor hip flexor strength and

powerHockey runner over developed glutes;

poor adductor (groin) strength.

No hands Ma! Runner no upper bodyinvolvement with running. Poor runningmechanics.


7/21

Di f ferencesi f fe rences

Males are strongerwith respect to

overall bodystrength.Males have a

mechanicaladvantage LBjoints are lined upbetter.Increased lean

muscle mass

Females generallyhave stronger lower

body than upperbody.Females have a

mechanicaldisadvantage increased Q-angle


8/21

Strengtht rength

In order to restore or correct impropersprint techniques use strength training

and proper coaching!Muscles to target: tibialis anterior, glute

medius, glutes and hamstrings and core.

Choice exercises: squats, high box stepups, SL Squat, BSS, lunge with kneeraise, GHR, GH march, monster walks


9/21

Strength Exe rc ises fo rt rength Exerc ises forSpeedpeed

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 visitwww.accelerationperformance.ca for exercisevideo index
http://www.accelerationperformance.ca/http://www.accelerationperformance.ca/


10/21

Warm upWarm up

Employ a dynamicwarm up rather thantraditional ride the

bike or go for a quickjog method.

Sample warm up #1:(prior to strength or plyow/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 (1:1work/rest ratio)

Sample warm up #2:(prior to speedtraining)

Squats x 10 Walking lunges x 10

yrds Mountain climbers x 10 As x 5-10 yards x 3

sets

Bs x 5-10 yards x 3sets

Cs x 5-10 yards x 3sets

Reactive foot drill (1:1work/rest ratio)


11/21

Acc e lerat ion M echan icscce lerat ion M echan ics


12/21

Accelerat ionccelerat ion

The most important skill in gettingsomeone faster is the mechanics of

sprinting.The athlete must have proper mechanics

or these drills or any exercises youprescribe will be pointless!These drills will help to teach proper

acceleration mechanics


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Ac celerat ion D r il lscc elerat ion Dr i l ls

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


14/21

Res isted Spr intses is ted Sp r ints

Sled drag/sled sprints 5-10 yards(lbs ???)

Too much will ruin acceleration mechanics Too light wont give you enough stimulus

No mathematical equation; observe and adjustthe poundage

Resisted band sprints 10 yards Partner drills allow for efficient programming

Bullet belt


15/21

W ork /Rest Rat ioork /Rest R at io

Proper work/rest ratio for speed trainingis 1:3 (minimum)Opt for quality repetitions rather than

quantityNo longer speed training if your athlete is

fatigued


16/21

Teac h ing your teameach ing 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 aswellThis keep everyone together as a unit and

easier for you to manage.


17/21

In terest ing po intnterest ing po int

DO NOT static stretch immediately after aspeed, agility or plyometric session!Why???

Speed/plyometric training is neuromusculartraining, ie. GTOs and muscle spindlesensitivity. If stretch, we reset the sensitivity.

The muscle spindles forget that you wantthem to be more sensitive to the eccentricphase/stretch phase of the jump/sprint.


18/21

W hen do we s t re tch?hen do w e s t re tch?

For our clients, we recommend staticstretching at least 1 hour after speed,

plyo or agility training. That way, yourmuscle spindles will have cooled downfrom activating and becoming sensitiveand you can relax knowing that you willnot be resetting the CNS!


19/21

Conc lus iononclus ion

Consider the muscular and structuraldifferences 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.


20/21

Q & A& A


21/21

T H A N K Y O UH A N K Y O U

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