faster 40 and transferring it to game speed - football … 40 and transfering...faster 40 and...
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Faster 40 and Transferring it to Game Speed
University of Minnesota HeadStrength and Conditioning
CoachCal Dietz, M.Ed. [email protected]
23 Big Ten/WHCA Titles10 National Championships
Over 300 All-Americans
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Key Factors For Successful Programming
• High Volume• High Intensity
• High Frequency – 6 Days• High Expectations• Some Overtraining
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Daily Organizing TrainingTotal lifting in the morning separated
by a few hours 2 to 6 hours- not optimal for everyoneWarm up sets for power – View Article
Training weekA series of several training days
together – train 5 to 6 days
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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
Drills That Don’t Work
• Speed Ladders DO NOT make you faster. • Speed & Quickness Article
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
Various Coaching Issues
• Stadium Step Running – 1 Steps versus 3 Steps
• Visually Freezing the Eyes
• Lateral Lunge Technique
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”
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
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
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
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?
Top End Speed Strength Jump Training
Single Dumbbell Leg Bench Hop
Good Morning Jump
Low Hurdle Hop For Distance
Depth Drop –Jump
Pike Jump – Distance
Half Squat Jump - Distance
Acceleration Strength Exercises
Back SquatBack Step Up - BandWalking LungeWalking Lunge W/ Band
Piston SquatsBalance Single Leg Squat
Acceleration Jump ExercisesPower Step Up
Relaxed Box Jump
Squat Jump Pause
Half Squat Jump
Double Knee Jump
Alternating Split Lunge Jump
Training For SpeedSpeed 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 developmentIf 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
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Specific
• Band Leg Speed Adduction
• Band Leg Speed Abduction
• Hip Flex Band Pulls
Spine Position
An erect posture will increase the change of direction potential during transition phases of agility
Training For SpeedTop End
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Training Various Types of Strength
• Weeks 1 & 2-Tempo Training 4 Seconds
• Weeks 3& 4 – Pause Squat 3 Seconds
• Weeks after this Train Explosively
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Alactic/Anaerobic Speed Work
Alactic/Anaerobic Work Capacity
Training For SpeedGuidelines in training
• Above 90 Percent Rule - SpeedRun your best time above 90%Example – 5.0 Forty – above 5.5 in Training
• Below 75 Percent Rule – ConditioningRun best time below 75%Example 13.0 Sec in 100 yard dash – finish
slower than 17.3 for training
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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
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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
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PlyometricsPower 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)
Pow
er (w
atts
)
205 lbs With Bands 205 lbs Without Bands
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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)
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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
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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
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Mechanical Recovery MethodsSauna Recovery Workout
Restorative ShowerPost Workout Track Recovery
Various Exercise MethodsBand Stretching
Soft TissuePartner Stretching
Flush Bike Workout
48.5
Off Season Building Of Athletes
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Refrences• Brunner, Rick. & Tabachnik, Ben. Soviet Training Methods and Recovery Techniques, Soviet
Press 1991• Gambetta, Vern. & Winckler, Gary. Sport Specific Speed, Gambetta Sports Systems Inc. 2001• Henson, Todd Maximum Velocity Mechanics, 2004 USATF Annual Meeting. Portland, OR• Valdimir M. Zatsiorsky Ph.D. Science and Practice of Strength Training, Human Kinetics 1995• Winckler, Gary Starting and Acceleration Studying Speed as a Skill, Presentation 2006• Yessis, Michael, Ph.D. Soviet Sports Review, Published 1967-1994• Yessis, Michael, Ph.D. Explosive Running, Contemporary Books 2000http://t-
mag.com/html/body_116patt.html• Paul Chek• Accommodating Resistance-How to use bands and chains to increase your max lifts by
Dave Tate West Side Barbell • The effects of accommodating resistance training on the development of motor learning patterns
Ben Newby, Martyn Girvan, James Cato, Victoria University• http://www.cbass.com/ANDERSON.HTM• Supertraining Mel Siff 2003