Faster 40 and transfering it to games speed.ppt
- 1. Faster 40 and Transferring it to Game Speed 2
- 2. Key Factors For Successful Programming • High Volume • High Intensity • High Frequency – 6 Days • High Expectations • Some Overtraining
- 3. Daily Organizing Training Total lifting in the morning separated by a few hours 2 to 6 hours- not optimal for everyone Warm up sets for power – Training week A series of several training days together – train 5 to 6 days 15
- 4. Don’t Do What The Pro’s DO! • Pro agility – Touch hand on lines? – This slows down the transition action and lessens the impact of the training session
- 5. Drills That Don’t Work • Speed Ladders DO NOT make you faster. • Speed & Quickness Article
- 6. Drills That Don’t Work • The little hurdle drills- Flexion of Hip Flexor in Front Side Mechanics • Running bag drills • Drills that don’t mimic the actual speed of the game
- 7. Don’t Coach Forward Bend
- 8. Various Coaching Issues • Stadium Step Running – 1 Steps versus 3 Steps • Visually Freezing the Eyes • Lateral Lunge Technique
- 9. Training Concepts • Example: Baseball Team Pro Agility Testing – Fixed in 4 sessions, with special methods – Athletes were too weak to complete drill correctly and unable to get into a deep position for transitions – Isometrics with “regular strength training”
- 10. Single Leg Isometric Deadlift • Alternating reps of 2 • 2 to 3 sets • 6 seconds per rep •2 times a week for 3 weeks at end of workout
- 11. Resisted Lateral Band Jumps
- 12. Try Not To Run On Sand Frame 1 Frame 2 Frame 3
- 13. Lack of Plantar Flexion
- 15. French Contrast Training • E1 Back Squat -B1 Ecc, B2 Iso, B3 Dyn • E2 Hurdle Hop or – 3 to 5 Reps • E3 Squat Jump With Weight 3 to 5 Reps • E4 Power Step up – 3 to 5 reps • Example: Back Squat – 6 week Model – 2 weeks eccentric tempo in first block – 2 weeks iso-hold in second block – 2 weeks dynamic action in third block • Receivers vs. Lineman vs. Running Backs
- 16. More Exercises Sequencing • Lunge Sequence • Block 1 – Lunge in Place • Block 2- Walking Lunge with Weight with pause and squeeze up on toes • Block 3 – Walking Lunge Jumps with bands
- 17. The Overlooked “Stretch Reflex” • A stretch reflex is a muscle contraction in response to stretching within the muscle. It is a monosynaptic reflex which provides automatic regulation of skeletal muscle length. • When does the major stretch reflex take place?
- 18. Complex Nature of Muscle Action
- 19. Complex Nature of Muscle Action All Dynamic Sporting action are Triphasic
- 20. Top Speed Stretch Reflex Foot Strike PUSH OFF
- 21. Top End Speed Strength Jump Training Single Dumbbell Leg Be nch Hop Good Morning Jump Low Hurdle Hop For Dis tance Depth Drop –Jump Pike Jump – Distance Half Squat Jump - Distance
- 22. Acceleration Stretch Reflex Front Foot Raise Front Foot Strike
- 23. Acceleration Strength Exercises Back Squat Back Step Up - Band Walking Lunge Walking Lunge W/ Band Piston Squats Balance Single Leg Squat
- 24. Acceleration Jump Exercises Power Step Up Relaxed Box Jump Squat Jump Pause Half Squat Jump Double Knee Jump Alternating Split Lunge J ump
- 25. Training For Speed Speed Development – You must train above 90% to maintain your speed development. 93- 95% Agility Drills Example – if an athlete runs a 4.6 40-yd dash then he or she must run no slower than a 5.0 to maintain speed development If athlete is running 100 yds for conditioning and best 100 is 12 seconds you need to run this distance in 13.3 seconds or slower 21
- 26. Specific • Band Leg Speed Adduction • Band Leg Speed Abduction • Hip Flex Band Pulls
- 27. Deep Squat Bench Drops
- 28. Speed Myth
- 29. Spine Position An erect posture will increase the change of direction potential during transition phases of agility
- 30. Training For Speed Top End 22
- 31. Training Various Types of Strength • Weeks 1 & 2-Tempo Training 4 Seconds • Weeks 3& 4 – Pause Squat 3 Seconds • Weeks after this Train Explosively 23
- 34. Training For Speed Guidelines in training • Above 90 Percent Rule - Speed Run your best time above 90% Example – 5.0 Forty – above 5.5 in Training • Below 75 Percent Rule – Conditioning Run best time below 75% Example 13.0 Sec in 100 yard dash – finish slower than 17.3 for training 25
- 35. Off Season Building Of Athletes • Play other sports! – Improve ability to see plays develop and make plays – Improve running and jumping abilities – Improve hand-eye coordination – Condition the athletes • Examples – Basketball, Russian Basketball, Trash Ball, Tennis, Racquetball, Volleyball, Table Tennis, Soccer 42
- 36. Plyometrics • An excellent way to improve explosiveness and reactive strength • Trains two qualities in the neuromuscular system – Makes the stretch-reflex more effective (creates a more powerful contraction) and inhibits the Golgi Tendon Organ reflex, which can limit explosive performance – Trains the elastic properties of muscles and tendons to properly prepare the athlete for explosive sport performance - Hurdle Hops 43
- 37. Plyometrics Power vs. Time (45% at 205 lbs) 0.00 200.00 400.00 600.00 800.00 1000.00 1200.00 1400.00 4.20 4.40 4.60 4.80 5.00 5.20 5.40 Time (sec) P o w e r (w a tts ) 205 lbs With Bands 205 lbs Without Bands 44
- 38. Plyometrics • Often overdosed in training – This is because plyometric exercise is not fatiguing in the traditional sense (such as distance running) but primarily in a neural sense – The muscles and nerves can easily become overtrained and performance can suffer • It is best to do only a few jumps per plyometric session and only include plyometrics during the most appropriate time of year (near peaking for example) 45
- 39. Restoration and Recovery • Mechanical recovery helps in a few basic ways – Rid the body of lactic acid and other metabolites – Increase circulation to help flush out areas in need of repair – Help decompress tissues and the spine after loading 48
- 40. Restoration and Recovery • Post workout recovery is often overlooked when designing programs • It is important to jump start the healing processes of the body • There are three basic types of recovery 1. Mechanical (exercises and cool down barefeet) 2. Biochemical (nutrition) 3. Psychological 48
- 41. Mechanical Recovery Methods Sauna Recovery Workout Restorative Shower Post Workout Track Recovery Various Exercise Methods Band Stretching Soft Tissue Partner Stretching Flush Bike Workout 48.5