PLANNING SPEED TRAINING FOR TEAM SPORTS

Mike Young, PhD @mikeyoung

#speedsummit

The OutlineGame RequirementsAnnual Planning

Means & Methods

Logistics

Session Guidelines

Complementary Elements

UNDERSTANDING GAME REQUIREMENTS

soccer (top speeds, number of HI efforts, total distance)

Speed means different things to different sports

soccer (top speeds, number of HI efforts, total distance)

Speed means different things to different sports

continuous. repeated very short bursts. acc (rarely

maximal)

intermittent. short & intermediate

bursts. max acc & maxV

continuous (RSA). short bursts.

occasional max acc & maxV

intermittent. short & intermediate bursts. max acceleration

ACKNOWLEDGE & RESPECT THE PHYSICAL STIMULUS OF GAMES

BUT KNOW THAT GAMES ARE NOT THE BEST STIMULUS FOR FITNESS

RATES OF DECAY Aerobic capacity

Anaerobic lactic capacity

Power

Speed

Maximum strength

RATES OF DECAY Aerobic capacity

Anaerobic lactic capacity

Power

Speed

Maximum strength

When it comes to spee

d-

power training &

maintenance, a little go

es a

long way

THINGS TO CONSIDER

Varying physical readiness

Different playing positions

Chronological age

Training age

Injury history

Burners vs Donkeys

PLAN AHEA

B u t w r i t e

i n p e n c i l

OverloadRest & recoveryBiomotor Balance Compatible & complimentary

Training is a Process

OverloadOVERLOAD

IN PERFORMANCE ORIENTED INDIVIDUAL SPORTS, TRAINING CAN BE PRISTINELY STRUCTURED

HARD / EASY DAYS

Traditional training methods have alternated hard and easy days to facilitate recovery

New technology and better understandings of the body and training stimulus permit better options

ALTERNATION OF TRAINING MEANS

By alternating high and low CNS an athlete can allow some systems of the body to rest while others are recovering

Alternatively, one could split activities by eccentric and concentric dominance

High-Low CNS High CNS: higher intensity,

maximal efforts of higher load or speed of movement

Low CNS: lower intensity, aerobic, higher work capacity

Ecc-Conc Demand

Eccentric dominant: typically higher velocity involving decelerative forces

Concentric dominant: typically higher force, lower velocity involving accelerative forces

IN TEAM SPORTS, PRISTINE TRAINING ORGANIZATION IS OFTEN NOT POSSIBLE

Rest & Recovery

U N D E R S T A N D T H I S

Due to the nature of todays seasons,

traditional periodization models with clear cut

in-seasons & off-seasons are antiquated & obsolete

ITS MORE APPROPRIATE TO THINK OF AN ONGOING PROCESS WITH WINDOWS OF OPPORTUNITY

FINDING WINDOWS REQUIRES LOOKING FOR THEM

Game load Travel stress

Strength training load

Objective indicators Subjectiv

e indicators

Schedule

SESSION GUIDELINES

SPEED Linear Sprint Speed Change of Direction

SPEED TRAINING GUIDELINES

When training speed the emphasis should ALWAYS be on quality rather than volume

Quality of Movement Quality of Effort

Adding changes of direction, start-stops, turns, lateral movement, change of tempo, jumps, etc are all appropriate but should not come at the expense of developing

linear speed

SPEED TRAINING GUIDELINES

SPEED SESSION GUIDELINES

Active-dynamic warmup

Emphasis on quality of movement and effort

Appropriate distances, volumes & rests to achieve desired stimulus

Incorporate changes of direction, stops, jumps as appropriate for sport

Incorporate cognitive processing, decision making, and reaction

Follow best practices for order of operations

1. Technical2. Speed3. Power4. Strength5. Conditioning

MEANS & METHODS

IF YOU WANT TO BE FASTER.

!

STARTING POSITIONS & GENERAL MECHANICS SHOULD

BE EMPHASIZED

Resisted

Sprints

Resisted sprints can improve speed*When load is appropriate kinematics are unaffectedOptimal load produces ~10-20% speed decrement

Length: 10-40m Load: Base on quality of movement & speed Rest: 30-60 sec / 10m Volume: 200-360m ~10% Rule

SPEED TRAINING GUIDELINES

Emphasize appropriate mechanics and maximal intensity

Work : rest ratios = 1 : 20 - 40

Rep lengths of 10-40m (~ 1 - 5 sec)

Total volume should be constrained (160m - 300m)

SPORT SPEEDMULTI-DIRECTIONAL, CHANGE OF DIRECTION, DECELERATION CAPACITY, REACTION

Off-Season

Focus on acceleration first

Resisted runs & moderate hills are appropriate methods for developing both mechanics of speed as well as physical qualities

Respect the necessary rest requirements

In-Season

Speed training must persist throughout the season

Incorporate the ball, reaction and thought-processing when feasible but do so in an appropriate manner

Complementary Elements

Strength

Proven to improve sprint, jump, throw and endurance capacities

...there is sufficient evidence for strength training programs to

continue to be an integral part of athletic preparation.

Do I really need to lift?

BASIC GUIDELINES FOR RESISTANCE TRAINING

Muscles dont act in isolation

Train movements not muscles. sport specific strength is nonsense

Address asymmetries and imbalances

TRAIN HOLISTICALLY

Multi-joint exercises through complete ranges of motion

For strength & power, lower rep ranges, higher loads, and moderate volumes are suggested

~40 / 60 split upper / lower body

For hypertrophy, moderate reps and load with higher volume is suggested

BASIC GUIDELINES

Exercise Absolute Power (Watts)100kg Male 75kg Female

Bench Press 300Back Squat 1100Deadlift 1100Snatch 3000 1750Snatch 2nd Pull 5500 2900Clean 2950 1750Clean 2nd Pull 5500 2650Jerk 5400 2600

POWER DEVELOPMENT

*Total pull: Lift-off until maximal vertical velocity

**2nd pull: Transition until maximal vertical barbell velocity

Exercise Absolute Power (Watts)100kg Male 75kg Female

Bench Press 300Back Squat 1100Deadlift 1100Snatch 3000 1750Snatch 2nd Pull 5500 2900Clean 2950 1750Clean 2nd Pull 5500 2650Jerk 5400 2600

POWER DEVELOPMENT

*Total pull: Lift-off until maximal vertical velocity

**2nd pull: Transition until maximal vertical barbell velocity

Even if use of Olympic lifts are inappropriate due to lack of equipment, low teaching expertise, or athlete inexperience; the basic principals should still be incorporated (externally

loaded, multi-joint, lower body explosive movement)

Heavy-Low Rep vs. Light-High Rep

1-3x/ week

Short but intense workouts

20-40 minutes per session is sufficient

High load / low rep and / or explosive emphasis

Train the entire body

Use appropriate rest intervals

Weight Training Guidelines

Bodyweight strength exercises are great for muscular endurance, work capacity, strength maintenance and when facility / equipment access is limited

Off-Season

Teach first

Development of work & functional capacity before strength

Individualize to needs

Strength and power

Lower extremity and core emphasis

Full range movements

In-Season

1-3x per week

Reduced volumes

Eliminate novel exercises or training stimuli

Evolution rather than revolution to reduce DOMs

On-field incorporation sessions can be useful

OLYMPIC LIFTSvary starting position. power clean emphasis. 1-3 reps / set. 5-10 sets.

SQUATSall variants. full depth. 2-6 reps / set. 4-7 sets.

RESISTANCE TRAININGUPPER BODY PULL, PUSH, CORE, AND UNILATERAL STRENGTH

Chelly et al (2010). Relationships between power and strength of the upper and lower limb muscles and throwing velocity in male handball players.

TRAIN THE CHAIN (THE POSTERIOR CHAIN)

PLYOS

PLYOMETRIC BENEFITS

EFFECTSOF 8-WEE

K IN-SEASON PLYOM

ETRIC

TRAININGON UPPER

AND LOWER LIMB P

ERFORMANCE

OF ELITEADOLESC

ENT HANDBALL PLA

YERS

MOHAMEDSOUHAIEL

CHELLY,1,2 SOUHAIL

HERMASSI,2 RIDHA

AOUADI,1,2 AND ROY

J. SHEPHARD

3

1Research Unit Sport Pe

rformance &Health, Hig

her Instituteof Sport and

Physical Education of K

sar Sad, University of

La

Manouba, Tunis, Tunisi

a; 2Higher Institute of S

port and Physical Educ

ation of Ksar Said, Uni

versity of La Manouba

, Tunis,

Tunisia; and 3Faculty

of Kinesiology and Phy

sical Education, Unive

rsity of Toronto, Toronto

, Ontario, Canada

ABSTRACT

Chelly, MS, Hermassi

, S, Aouadi, R, and S

hephard, RJ. Effects o

f

8-week in-season ply

ometric training on u

pper andlower limb

performance of elite

adolescent handball

players. JStrength

Cond Res28(5): 14

011410,2014We

hypothesized that

replacement of a pa

rt of the normal in-se

ason regimen of top-

level adolescent hand

ball players by an 8-

week biweekly cours

e

of lower and upper lim

b plyometric training

would enhance char-

acteristicsimportant t

o competition, includi

ng peak power output

(Wpeak), jump perfor

mance, muscle volu

me, and ball throwin

g

velocity. Study partici

pants (23men, age:

17.46 0.5years, bod

y

mass: 79.96 11.5 kg

, height: 1.79 6 6.19

m, body fat: 13.8 6

2.1%) were random

ly assigned between

controls (C; n = 11)

and an experimental g

roup (E, n= 12). Mea

sures preintervention

and postintervention

included force-velocit

y ergometer tests fo

r

upper (Wupper peak

) and lower limbs (Wlow

er peak), force pla

tform

determinations of sq

uat jump (SJ) and c

ountermovement jum

p

(CMJ) characteristics

(jump height, maxima

l force, initial velocity

,

and average power),

video filming of sprin

t velocities(first step

[V1S], first 5 m [V5m

], and 2530 m [Vmax

]), and anthropometr

ic

estimatesof leg mus

cle volume. E showed

gains relative to C in

Wupper peakand Wlower pe

ak (p,0.01 and p

, 0.001),SJ (height

p, 0.01;force p# 0

.05), CMJ(height p,

0.01; forcep, 0.01

and relativepower p#

0.05), andsprint velo

cities (p,0.001 for

V1S, V5m, and Vmax

). E also showed inc

reases inleg and th

igh

muscle volumes (p ,

0.001), but arm mus

cle volumes did not

differ fromcontrol. W

e conclude that intr

oduction of biweekly

plyometrictraining int

o the standard regim

en improved compo-

nents important to h

andball performance,

particularlyexplosive

actions, such as sprin

ting, jumping, and ba

ll throwingvelocity.

KEY WORDS force

-velocity tests, jump

ing, muscle mass,

running velocity, stret

ch-shortening cycle,

throwing

INTRODUCTION

Handball is

an intermittent spor

t where physio-

logical characteristics

, particularly the abil

ity to

make andto repeat t

he explosive muscul

ar con-

tractions required fo

r sprinting, jumping,

turn-

ing, changing pace,

and throwing a ball,

are important to

performance not onl

y in adultsbut also in

adolescentplayers

(5,11,35).Single-bou

t explosive efforts a

re as important as

maximal aerobic pow

er (15); although hig

h-speed sprinting

accounts for only 11

% of the total distanc

e coveredin junior

handball games (35),

vital moments such

as winningposses-

sion of the ball and

scoring goals depend

on such actions

(35). Initial accelerat

ion (32),jumping,

and the agility to

change direction, st

art, and stop quickly

(34) are all crucial

elementsof fast pla

y. Gameanalyses h

ave demonstrated

a mean 10- to 12-m

sprint time of 2.3 s

econds (35), and

a mean of50 turns p

er game (5,35).

Such explosive act

ions should be dev

eloped indepen-

dently of aerobic pow

er (16). Strength tra

ining canincrease

force availability (17

,18), but the high v

elocity training of

plyometrics may imp

rove the rate of force

development rel-

ative to traditional

weight training (19)

. Some studies of

junior players have f

ound thatgains of s

trength-enhanced

explosiveactions (17

,18,29), but others h

ave seen no signif-

icant benefits from

such a program (9)

, suggesting that

strength training in

itself lacksseveral ele

ments important

to the development

of explosive movem

ents, including

a stimulation of neur

al and segmental co

ordination, specific-

ity of jointangle and

angular velocities, an

d eccentric over-

loading (9).

Plyometrictraining pr

ovides therequired s

timuli andcan

enhance explosive c

ontractions in both

pubertal (30) and

prepubertal (27) pop

ulations. Such a reg

imen is natural to

many sports, with it

s emphasis on jump

ing, throwing, hop-

ping, andskipping, a

nd it is particularly a

ppropriatewhere

there is a need to dev

elop explosive move

ments andvertical

jumping ability, as in

the handball player.

Concernsregard-

ing the safety of ply

ometric training for

young athletes can

be minimized by com

bining a proper tech

nique witha pro-

gressive program an

d close supervision

of participants (25).

Address corresponden

ce to Dr. Mohamed S.

Chelly, csouhaiel@ya

hoo.fr.

28(5)/14011410

Journal of Strength and

Conditioning Research

! 2014 National Streng

th and Conditioning A

ssociationVOLUME

28 | NUMBER 5 |

MAY 2014 | 1401

Copyright National Strength a

nd Conditioning Association Un

authorized reproduction of this a

rticle is prohibited.

Introduction of bi-weekly ply

ometric training improves

sprinting, jumping and ball th

rowing velocities

EFFECTSOF 8-WEE

K IN-SEASON PLYOM

ETRIC

TRAININGON UPPER

AND LOWER LIMB P

ERFORMANCE

OF ELITEADOLESC

ENT HANDBALL PLA

YERS

MOHAMEDSOUHAIEL

CHELLY,1,2 SOUHAIL

HERMASSI,2 RIDHA

AOUADI,1,2 AND ROY

J. SHEPHARD

3

1Research Unit Sport Pe

rformance &Health, Hig

her Instituteof Sport and

Physical Education of K

sar Sad, University of

La

Manouba, Tunis, Tunisi

a; 2Higher Institute of S

port and Physical Educ

ation of Ksar Said, Uni

versity of La Manouba

, Tunis,

Tunisia; and 3Faculty

of Kinesiology and Phy

sical Education, Unive

rsity of Toronto, Toronto

, Ontario, Canada

ABSTRACT

Chelly, MS, Hermassi

, S, Aouadi, R, and S

hephard, RJ. Effects o

f

8-week in-season ply

ometric training on u

pper andlower limb

performance of elite

adolescent handball

players. JStrength

Cond Res28(5): 14

011410,2014We

hypothesized that

replacement of a pa

rt of the normal in-se

ason regimen of top-

level adolescent hand

ball players by an 8-

week biweekly cours

e

of lower and upper lim

b plyometric training

would enhance char-

acteristicsimportant t

o competition, includi

ng peak power output

(Wpeak), jump perfor

mance, muscle volu

me, and ball throwin

g

velocity. Study partici

pants (23men, age:

17.46 0.5years, bod

y

mass: 79.96 11.5 kg

, height: 1.79 6 6.19

m, body fat: 13.8 6

2.1%) were random

ly assigned between

controls (C; n = 11)

and an experimental g

roup (E, n= 12). Mea

sures preintervention

and postintervention

included force-velocit

y ergometer tests fo

r

upper (Wupper peak

) and lower limbs (Wlow

er peak), force pla

tform

determinations of sq

uat jump (SJ) and c

ountermovement jum

p

(CMJ) characteristics

(jump height, maxima

l force, initial velocity

,

and average power),

video filming of sprin

t velocities(first step

[V1S], first 5 m [V5m

], and 2530 m [Vmax

]), and anthropometr

ic

estimatesof leg mus

cle volume. E showed

gains relative to C in

Wupper peakand Wlower pe

ak (p,0.01 and p

, 0.001),SJ (height

p, 0.01;force p# 0

.05), CMJ(height p,

0.01; forcep, 0.01

and relativepower p#

0.05), andsprint velo

cities (p,0.001 for

V1S, V5m, and Vmax

). E also showed inc

reases inleg and th

igh

muscle volumes (p ,

0.001), but arm mus

cle volumes did not

differ fromcontrol. W

e conclude that intr

oduction of biweekly

plyometrictraining int

o the standard regim

en improved compo-

nents important to h

andball performance,

particularlyexplosive

actions, such as sprin

ting, jumping, and ba

ll throwingvelocity.

KEY WORDS force

-velocity tests, jump

ing, muscle mass,

running velocity, stret

ch-shortening cycle,

throwing

INTRODUCTION

Handball is

an intermittent spor

t where physio-

logical characteristics

, particularly the abil

ity to

make andto repeat t

he explosive muscul

ar con-

tractions required fo

r sprinting, jumping,

turn-

ing, changing pace,

and throwing a ball,

are important to

performance not onl

y in adultsbut also in

adolescentplayers

(5,11,35).Single-bou

t explosive efforts a

re as important as

maximal aerobic pow

er (15); although hig

h-speed sprinting

accounts for only 11

% of the total distanc

e coveredin junior

handball games (35),

vital moments such

as winningposses-

sion of the ball and

scoring goals depend

on such actions

(35). Initial accelerat

ion (32),jumping,

and the agility to

change direction, st

art, and stop quickly

(34) are all crucial

elementsof fast pla

y. Gameanalyses h

ave demonstrated

a mean 10- to 12-m

sprint time of 2.3 s

econds (35), and

a mean of50 turns p

er game (5,35).

Such explosive act

ions should be dev

eloped indepen-

dently of aerobic pow

er (16). Strength tra

ining canincrease

force availability (17

,18), but the high v

elocity training of

plyometrics may imp

rove the rate of force

development rel-

ative to traditional

weight training (19)

. Some studies of

junior players have f

ound thatgains of s

trength-enhanced

explosiveactions (17

,18,29), but others h

ave seen no signif-

icant benefits from

such a program (9)

, suggesting that

strength training in

itself lacksseveral ele

ments important

to the development

of explosive movem

ents, including

a stimulation of neur

al and segmental co

ordination, specific-

ity of jointangle and

angular velocities, an

d eccentric over-

loading (9).

Plyometrictraining pr

ovides therequired s

timuli andcan

enhance explosive c

ontractions in both

pubertal (30) and

prepubertal (27) pop

ulations. Such a reg

imen is natural to

many sports, with it

s emphasis on jump

ing, throwing, hop-

ping, andskipping, a

nd it is particularly a

ppropriatewhere

there is a need to dev

elop explosive move

ments andvertical

jumping ability, as in

the handball player.

Concernsregard-

ing the safety of ply

ometric training for

young athletes can

be minimized by com

bining a proper tech

nique witha pro-

gressive program an

d close supervision

of participants (25).

Address corresponden

ce to Dr. Mohamed S.

Chelly, csouhaiel@ya

hoo.fr.

28(5)/14011410

Journal of Strength and

Conditioning Research

! 2014 National Streng

th and Conditioning A

ssociationVOLUME

28 | NUMBER 5 |

MAY 2014 | 1401

Copyright National Strength a

nd Conditioning Association Un

authorized reproduction of this a

rticle is prohibited.

PLYOMETRICS GREAT STIMULUS FOR POWER

& MAINTENANCE OF STRENGTH

INTENSITY DIRECTLY RELATED TO VERTICAL DISPLACEMENT & TYPE OF CONTACT (1 LEG VS 2)

COMBINE WITH RUNNING & CHANGE OF DIRECTION

QUALITY OVER QUANTITY

APPROPRIATE MECHANICS ARE CRITICAL

Mobility

Endurance

AerobicAnaerobic-GlycolyticRepeat Sprint AbilityWork Capacity

REPEAT SPRINT ABILITY

LIMITERS OF RSA

Fatigue from repeat efforts is inversely correlated to initial sprint performanceLimitations in energy supply, which include energy available from phosphocreatine hydrolysis, anaerobic glycolysis and oxidative metabolism, and the intramuscular accumulation of metabolic by-products, such as hydrogen ions are key factors in performance decrementNeural factors (magnitude and strategy of recruitment) are related to fatigueStiffness regulation, hypoglycemia, muscle damage and environmental conditions may also compromise repeat sprint ability

(Bishop et al, 2011)

1. Include traditional sprint training to improve an athletes capacity in a single sprint effort

2. Some high intensity interval training is beneficial to improve the athletes ability to recover between sprint efforts.(Bishop et al, 2011)

TRAINING RSA

RSA Training Guidelines

Intensity: 95-100%

Reps: 10-30m

Volume:

Off-Season

Aerobic qualities must be in place first

Speed should be emphasized over RSA

Immediately prior to the season dedicated RSA work may be useful

In-Season

Very little is necessary

HIIT + speed training may help preserve

WORK CAPACITY is often overlooked but plays an

important role in developing speed & power

Body Weight StrengthGeneral Endurance Circuits

Weight Circuits

Kettlebell Complexes

Med Ball Circuits

Understand

Game

Requirements

Use the Correct Tool

for the job

Follow Best Practice Session Guidelines

Keep the Goal the

Goal

Consider Logistics.

Balance Art & Science.

MIKE@ATHLETICLAB.COM @MIKEYOUNG