Be as FAST as you can be!. SPEED…. Are your athletes training for it or NOT? Mike Flynn MS, LAT,...
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Transcript of Be as FAST as you can be!. SPEED…. Are your athletes training for it or NOT? Mike Flynn MS, LAT,...
Be as FAST as you can be!
SPEED….Are your athletes training for it or NOT?
Mike Flynn MS, LAT, ATC
To improve your understanding of the components of a speed and lateral speed & agility (LSA) training program.
Purpose
To improve your ability to train your athletes.
Intended Results
Is a learnable and teachable skill! It can be significantly improved!Proper directed practice that uses
sound motor learning principles in a systematic approach!
By treating speed as a motor task each athlete will be able to achieve a greater percentage of their speed potential!
Speed
The ability to move the body (or parts of the body) through the required range of motion in the least amount of time.
Speed…..Defined
The ability to recognize and react to the proper stimulus, start quickly, move in the correct direction, change direction if necessary and stop quickly to make the play.
LSA….Defined
Speed/LSA….Components
Recognition/ Reaction
StartingStanceFirst StepAccelerationSwitching
Speed
Closing SpeedFootworkChange of
DirectionAvoidanceSpatial
AwarenessStopping
SupinationConcentricAcceleratingActingOvercoming
Force Production
PronationEccentricDecelerationReactingAccommodating
Force Reduction
We play to train, rather than train to play.
We specialize before we develop. We put game-skills before
movement skills. We evaluate before we teach.
Obstacles
Movement skills before sport skills!Train Speed/LSA first within a
training session, the CNS fatigues quickly!
Once a skill is learned, train at game speed!
Speed/LSA….Training Rules
Master skillSkill with variationSkill with reactionSkill with opponent/ball
Training Progression
Apply force in a relevant direction.Minimize inefficient movements
(lateral, rotational).Minimize ground contact time.Minimize the time taken for the leg
to complete a full stride cycle.Foot-strike as close to the center of
gravity as possible.Minimize center of gravity collapse
with each stride.
Fundamental Considerations for Speed Development
Posture
The position and alignment of the body, especially the head and trunk.
Drills: Hips Tall Lean/Hold (w/partner) Lean/Fall and Run Out
Posture
Arm Action
The position and amplitude of movement of the arms and hands.
Drills Arm Swings - Big to Little Arm Exchange Drill
Arm Action
Leg Action
Focuses on the integrated action of the foot, ankle, knee and hip.
Push, push, push, push, hips tall!
Drills Push - Push Drill Scramble Up Drill
Leg Action
The ability to proportionately bend at the ankle, knee and the hip in order to reduce force and come to a complete stop.
Finish in a position to make the play!
Drills Deceleration Ladder Run to a spot and stop
Deceleration
If your drills aren’t quick and explosive……. your athletes aren’t quick and explosive!
Plyometrics
LandingDouble Leg HopsSingle Leg HopsForward BoundsSingle Leg Lateral HopsMultiple Lateral HopsBox JumpsReaction w/sprint out
Plyometric Progression
Level
Beginning
Inter-mediate
Advanced Intensity
Off-season
60-100 100-150 120-200 Low-Mod
Preseason
100-250 150-300 150-450Mod-High
In-season Depends on sport Moderate
Repetitions
Chu, Donald A., Jumping into Plyometrics, Champaign, Illinios: Human Kinetic Books, 1992.
Gambetta, Vern., Soccer Speed, Sarasota, Florida: Gambetta Sports Training Systems, 1998.
Gambetta, Vern., Lower Extremity Prevention and Performance Program, Sarasota, Florida: Gambetta Sports Training Systems, 2003.
Gambetta, Vern, Building the Complete Athlete, Sixth Edition, Sarasota, Florida: Optimum Sports Training, Inc., 2000.
Myrland, Steve, Soccer Speed, Middleton, Wisconsin: Myrland Sports Training, LLC, 2003.
Winckler, Gary and Vern Gambetta, Sport Specific Speed, The 3S System, Sarasota, Florida: Gambetta Sports Training Systems, 2001.
References