top 15 exercises for speed/power
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Top 15 Exercises for Speed/Power. Chris Mattingly Lake Stevens High School Lake Stevens, Washington. The only difference between a rut and a grave is the depth. What current exercises are you using? Why are you using them? Are they addressing needs/weaknesses? Relative Strength!. - PowerPoint PPT PresentationTRANSCRIPT
Top 15 Exercises for Top 15 Exercises for Speed/PowerSpeed/Power
Chris MattinglyChris Mattingly
Lake Stevens High SchoolLake Stevens High School
Lake Stevens, WashingtonLake Stevens, Washington
The only difference between a rut The only difference between a rut and a grave is the depth.and a grave is the depth.
•What current exercises are you using?What current exercises are you using?
•Why are you using them? Why are you using them?
•Are they addressing needs/weaknesses?Are they addressing needs/weaknesses?
•Relative Strength!Relative Strength!
Tanya Pater, LSHS grad 11.71
How to determine your exercisesHow to determine your exercises
•Examine the sport movement
• Is there a deficiency? If so where?
• Determine the performance gap.
• Prescribe the correct exercise for the gap.
VIKING TOP FIFTEENVIKING TOP FIFTEENBack SquatBack SquatHang Clean/Hang SnatchHang Clean/Hang SnatchReverse HypersReverse HypersGlute Ham RaiseGlute Ham RaisePullupsPullupsVertimaxVertimaxPulls/DeadsPulls/DeadsSingle Leg Split Squats (Bulgarian Squats)Single Leg Split Squats (Bulgarian Squats)Step ups (and variations)Step ups (and variations)Power RunnerPower RunnerSleds (variations – second presentation)Sleds (variations – second presentation)St. Leg Dead LiftSt. Leg Dead LiftBench PressBench PressWeighted Ab/Core WorkWeighted Ab/Core WorkLunges (and variations)Lunges (and variations)
BARBELL SQUATBARBELL SQUAT
Box Squats - Chains, Bands, Wt. Releasers
Front Squats
Back Squats
½ Squats (not much)
Ashtin Mott – Senior LSHS
100 – 10.7, 200 – 22.21, 400 – 48.8 (s)
OLYMPIC MOVEMENTSOLYMPIC MOVEMENTS(Hang and Power)(Hang and Power)
• Push through heels Push through heels • Hips/Shoulders rise at same rateHips/Shoulders rise at same rate• 2nd pull faster than 1st2nd pull faster than 1st• Triple ExtensionTriple Extension
Issac Molstre – 1474 yards.
100 – 11.1 400 – 50.64
REVERSE HYPERSREVERSE HYPERS Single leg/IsolationSingle leg/Isolation
Taylor Cochran – Senior Soccer 2x All State Midfielder Signed with UCLA
Regular
Elise Page –800m 2:20.04
GLUTE HAM RAISEGLUTE HAM RAISE
Single leg/Dynamic Regular/Iso
PULL UPSPULL UPS
•Very good indicator of relative strength
•Upper body mechanics/force drastically influence lower body mechanics/force.
•Proper arm carriage/action and backside mechanics (rear delts, rhomboids, lats).
•Postural integrity.
VERTIMAXVERTIMAXUsed in place of total body movements and in addition to lower body movements (ex. Squats)
Very good developer of lower body power and hip extension..
David McMurray – East/West Football22’6” - LJ, 11.1 – 100, 22.4 – 200 49.0 – 400 (s)34” Vert. (vertec)
PULLS/DEADSPULLS/DEADS
•Used from Hang or DeckUsed from Hang or Deck
•Hamstrings, glutes, erectorsHamstrings, glutes, erectors
•How much weight?How much weight?
•Used as Speed or Max EffortUsed as Speed or Max Effort
•Deads – St. Bar, Snatch grip, Deads – St. Bar, Snatch grip, Trap BarTrap Bar
SINGLE LEG SPLIT SQUATSINGLE LEG SPLIT SQUAT(BULGARIAN SQUAT)(BULGARIAN SQUAT)
Excellent for hamstrings, glutes, hip musculature.
Good Uni-lateral exercise.
Tough on VMO
Stretch on back hip flexor.
Glute/Quad+Flex=S.L.
Raelynne Lee – Senior LSHS Soccer
2x All Area Midfielder
St. John’s University Signee
STEP UPSSTEP UPS
Great Unilateral movement Glutes, Quads, Hamstrings High Box
Don’t kick off back foot - Can try st. leg and dorsi flexed (not here of course!)
Brittany Aanstad – 2x State Champion Javelin – H.S. 15th Nationally @ 146-1
5’5 1/4” HJ, 11’0 PV, 17’9” LJ
POWER RUNNERPOWER RUNNERTrains hamstrings as hip extensors not as knee flexors as well as glutes and quads.
Can also be used in a running fashion or dual leg drive.
Bands can be added for a more dynamic movement.
Runner
Reverse Leg Press
SLED DRAGGINGSLED DRAGGINGSingle leg walking (front/back) for hip flexors and glutes.
Lateral slides.
Walking (front/back)
GPP phase
Imagination!
STRAIGHT LEG DEADLIFTSTRAIGHT LEG DEADLIFT
Joey Bywater – State Champion 3200 M @ 9:03.97
All-Time State Soph. record by 5 seconds
•Great Hamstring developer.
•Flexibility
•Lighter weight – 40% squat max
•All kids can do these.
BENCH PRESSBENCH PRESSIncrease upper body strength/power
Not only how much lifted…but more importantly how fast you are trying to move it! – (ex. 135 vs. 300)
Maximum Effort (ex.)– Board Press– Floor Press– Bands
Bill Gillespie, Head Strength coach
Liberty University – 801 lbs.
WEIGHTED CORE/AB WORKWEIGHTED CORE/AB WORKSome kids can do 1,000 crunches but can’t jump to a conclusion.
LUNGES LUNGES Mimics running motionMimics running motion
Strength, Balance, Stability, Strength, Balance, Stability, FlexibilityFlexibility
Barbell, D.B. SledsBarbell, D.B. Sleds
Distance or repsDistance or repsFirst – Top Speed Lunge
Second – Acceleration Lunge
……BUT WAIT, THERE’S MORE!BUT WAIT, THERE’S MORE!
Romanian DeadliftBack ExtensionsGood MorningsPull ThroughsPower Wheel curlsSprintersWeighted Hip Pops
Sprinters
Power Wheel curls
Thank you for your Thank you for your time and patience!time and patience!
425-335-1515425-335-1515
Lake Stevens High SchoolLake Stevens High School
This presentation will be posted on our Track This presentation will be posted on our Track Website.Website.http://viking.lkstevens.wednet.edu/sports/track/index.htmlhttp://viking.lkstevens.wednet.edu/sports/track/index.html