Sports Performance Training: Linear SpeedGeoff King USAW, USATFPerformance Specialist

EnhancedSport Specific Performance

Baseline Intro to

Strength Training

Education

Functional Movement

&Core Strength

Linear & Lateral Speed

Baseline Technique,

Baseline Plyo

Advanced Sports

Performance StrengthTraining

Advanced Linear &

Lateral Speed Development,Specific Plyo

MacroSession

Package | Muscle

Development

MicroAWP Membership |

Nervous System Development

Cognitive1 - 3 Months

Autonomous12 - 24 Months

Associative3 - 12 Months

Training Process

• Linear speed development is both nature and nurture as it has innate and trainable components. To target both innate and trainable components, the teaching principles of Push/Pull mechanics, Flexion/Extension, Postural Alignment and a progression based system of linear plyometrics are key to ensure proper linear technique is implemented

Important Keys of Linear Speed

Important Keys of Linear Speed

• Force Mass x Acceleration: Basic foundational teaching component

that introduces how force is properly generated for the sake of speed

Direction and Magnitude of Force: How much force can you generate in a reduced Ground Contact Time (GCT) within the desired angle of linear work• How is that force generated • Where are you directing the force• How are you redirected the generated force in response

Direction and Magnitude of Force (Cont.): 1. In a Drive Phase the direction of force must be pursued “behind”

the athlete ensuring full extension and push is achieved at GC. If biomechanical angles are correct within this phase; directional force still happens under ones COM and desired “propulsion” is achieved.

2. In Top End/Max Speed Phase the direction of force must be pursued “underneath” the athlete ensuring full extension at GC. • The Ultimate goal within both phases is displacement; proper

teaching of the force direction and magnitude will be key to this goal

Important Keys of Linear Speed

Horizontal & Vertical Force/Accelerated Pull: Positive Horizontal & Vertical force accompanied with reactive and accelerated directional pull produces greater displacement – Positive pull mechanics are generated first through forceful

push (at extension; at GCT) and then a reactive accelerated “pull” per activation and flexion to counteract natural resistance forces. In Drive Phase, a horizontal “knee punch” and heel pull is desired while in Top End/Max Speed Phase vertical pull is desired. Both actions produce a desired and natural rise/flight phase.

Important Keys of Linear Speed

• Postural Alignment Spinal Alignment: No matter the degree of angle per Drive Phase (45) or

Top End phase (0-10), ones pelvic girdle should remain in spinal alignment; practicing no break in the alignment chain per anterior or posterior tilt, nor within excess movement within the torso

Leg Stiffness: Stiffness, or extension at GC ; increases vertical impulse, shortens GCT and produces positive elastic return (accelerative pull). Ensuring leg stiffness in positive postural alignment by achieving ground contact strikes under ones COM; will be key to not only spring (spring like action), and positive front side mechanics but improved overall speed as well.

Important Keys of Linear Speed

• Gate Inferior Gate:

• Backside Mechanics: Backside mechanics is the swing that happens behind the body. Limited backside mechanics are desired throughout ones run. Limited backside mechanics are achieved by ensuring the heel does not rise above and/or behind the gluteus during the pull/elastic return phase during both phases of a linear speed run.

• Frontside Mechanics: Frontside mechanics is the swing that happens in front of the body. “Better sprinters/faster runners are front side dominant”. Positive frontside mechanics are achieved per positive force production at GC, postural alignment, pull mechanics and heel recovery/knee drive. These components produce a positive, non exaggerated front side “knee punch/lift” that leads to a “step over & down” natural rotary motion in flight that lands directly under ones COM.

Important Keys of Linear Speed

Superior Gate:• Jaw-line and Shoulder girdle: Relaxed jaw line leads to relaxed

shoulders, which leads to improved rotation through the cuff• Positive Arm Angle: 90 degree elbow bend that swings sagitally

through the frontside of the body and progressively through the backside is essential Side to Side” or crossbody swing works against the cuff and can lead to access and undesired movement in the torso within both phases of the sprint.

Important Keys of Linear Speed

Courtesy of Englandathletics.com

Implementation of Keys‘How’ and ‘Where’ to Apply Them

• Movement Integration (Warm-up block)– Marches/Skips– A-Series/Heel Pull Series

• Plyometrics (Plyo block)– Horizontal Jumps (Drive Phase)– Vertical Jumps (Top End/Max Speed Phase)

• Movement Skill (Drill block)– Drive Phase, Transitional, & Top End Wall Bracketing– Starts (IDR), Drive Phase Runs– Flys, Top End/Max Speed Runs

• Application (Competition block)– Reactive Starts, Shuttle Runs, Fastest Athlete, Weave Runs, Radii Runs/Figure 8s

Implementation of KeysPlyometric Component

• Implementation of plyometric drills and exercises within linear training assist with all phases of an athletes linear work through: Improvement of Elastic Components including the SSC, Absolute Force Production, Extension/Flexion, Reactive Force, and Horizontal and Vertical displacement

Implementation of KeysPlyometric Component

Implementation of KeysPlyometric Component

Building Your ProgramLinear: Block Training

1) Prep Block - 4 weeks after competitive season or upon return to training program- Lay a foundation of education on movement: Teach, Correct, Assess

2) Off-Season - 12 weeks - Focus on increasing strength and power in movement, application and athlete response to cue

progression3) Pre-Season

- 12 Weeks- Focus on transitioning strength and power to speed and sports specific energy system demands,

Reactiveness and Competitive Application 4) In-Season

- Maintain baseline of movement- Implement movement in practice and competitive warm-ups- *Focus on speed development in early stages of practice setting

Building Your ProgramLinear: Program Design

1) First concern should be safety and secure atmosphere2) Build foundation in knowledge: Understanding & Confidence3) Application and Repetition: Keep it simple, Specific, & Effective to Linear

Tasks4) Blend Progressively

A. Warm Up – Linear-basedB. Plyometric Training – Correlates to “Linear Movement Focus of the Day”C. Drill Application – Implement “Movement Focus of the Day” to a Linear taskD. Compete within Linear tasks

5) Progress/Regress to the group

1) Pillar Prep & Dynamic Warm-Up5 to 10 minutes

2) Plyometric & Correlation to “Movement of the Day”10 to 15 minutes

3) Movement Skill of the Day10 to 15 minutes

4) Competition5 to 10 minutes

Building Your ProgramLinear: Sample Training Class Itinerary

Linear: Warm-Up• Pillar Prep

• “Pillar of Body” Focus, Core and glute activation, Hip Mobility. Core Stability, Stationary Dynamic flexibility & mobility

- Hip Circles, Bird Dogs, Glute Bridges, Shoulder Taps, T-Spine Mobilities, etc.

• Dynamic Stretch• Controlled movements working through full range of

motion- Inverted Hamstrings, Sweeps, Hip Flexions, Quad/Ham Stretches etc. over 5-10yds

• Movement Integration• Specific progressions of previous specific flexibility and

mobility movements- Marches/Skips, A-Series/Skips, Fast Leg Series

• Neural Activation• CNS activation through reactive cue implementation- Base Pogo to Sprint, Two Inch Run to Sprint, Knee StartsUp-Tall Fall IDR etc.

5 – 10 minutes at the beginning of class where the entire group works through a specific progression of movements to prepare their body for the days work.Allows for a detailed focus on correcting movement patterns.Recruits CNS to respond to external load.Engages clients to respond to coaching cues and interaction.

Linear SpeedClass Design & Application

Review

• Warm Up• Linear Focused

• Plyometrics (Plyo block)– Horizontal (Drive Phase)– Vertical (Top End/Max Speed Phase)

• Movement Skill (Drill block)– Drive Phase, Transitional, & Top End Wall

Bracketing– Starts (IDR), Drive Phase Runs– Flys, Top End/Max Speed Runs

• Application (Competition block)– Reactive Starts, Shuttle Runs, Fastest Athlete,

Weave Runs, Radii Runs/Figure 8s

Class is designed to seamlessly progress athletes through training to increase an understanding of a required movement skill.Athletes start with a dynamic warm up structured to prepare athletes for movement specific plyometric implementation relative to the movement skill of the day.Once controlled training is implemented, every class will end with some kind of application drill to correlate movement skill into competitive environment.

Points of Note to Remember• Plyometric implementation assist with Linear Speed development• Direction and Magnitude of force – COM and Horizontal/Vertical• Linear Speed is Nature and Nurture• Stride length and Frequency are a consequence of speed not the cause of it

– Understand the difference between frequency and acceleration within your run

• Great vertical force and acceleration produces greater displacement and spring in TE• Leg stiffness at GC increase vertical pull impulse, shortens GCT and elastic return• Elongated backside mechanics are not desired• Positive front side mechanics are beneficial• Best sprinters spend less time on the ground, and have a better frequency i.e. –GCT and

+Flight = greater frequency, more distance covered positively, and improved speed• Positive mass, Proper Posture, Proper force, Limited GCT, Proper pull mechanic = improved

speed

Frequently Asked Question……“Getting Faster” in a Team Practice Setting

“…The best time to trainexplosive speed is near thebeginning of practice just afterthe warm-up activities” – Cal Dietz

• Implementing desired linear task and focusfor the sake of overall speed development isbest served while athlete is “fresh” and canwork at max capacity and effort. Repetition,Distance/Time, & Reps should be relative tothe linear speed component you are lookingto improve.

Sample:Duration: Rest: Reps:3 seconds 45 to 60seconds 8 – 125 seconds 60 to 90 seconds 6 - 8 http://www.nsca.com/Education/Articles/Speed-and-

Skill-Optimization-with-Cal-Dietz/

Thank You!gking@awpsportstraining.com

awpsportstraining.com

Questions/Feedback

Demonstration