be as fast as you can be!. speed…. are your athletes training for it or not? mike flynn ms, lat,...
TRANSCRIPT
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Be as FAST as you can be!
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SPEED….Are your athletes training for it or NOT?
Mike Flynn MS, LAT, ATC
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To improve your understanding of the components of a speed and lateral speed & agility (LSA) training program.
Purpose
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To improve your ability to train your athletes.
Intended Results
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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
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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
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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
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Speed/LSA….Components
Recognition/ Reaction
StartingStanceFirst StepAccelerationSwitching
Speed
Closing SpeedFootworkChange of
DirectionAvoidanceSpatial
AwarenessStopping
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SupinationConcentricAcceleratingActingOvercoming
Force Production
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PronationEccentricDecelerationReactingAccommodating
Force Reduction
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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
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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
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Master skillSkill with variationSkill with reactionSkill with opponent/ball
Training Progression
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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
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Posture
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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
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Arm Action
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The position and amplitude of movement of the arms and hands.
Drills Arm Swings - Big to Little Arm Exchange Drill
Arm Action
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Leg Action
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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
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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
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If your drills aren’t quick and explosive……. your athletes aren’t quick and explosive!
Plyometrics
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LandingDouble Leg HopsSingle Leg HopsForward BoundsSingle Leg Lateral HopsMultiple Lateral HopsBox JumpsReaction w/sprint out
Plyometric Progression
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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
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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
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