T H A N K S T O O U R S P O N S O R S

P l e a s e u s e #NOBLESV I L LESUMMIT fo r a l l

s o c i a l m e d i a p o s t s , a n d b e s u re t o c h e c k

o u t t h e P L A E S u m m i t s w e b s i t e a f t e r t h e

e v e n t fo r a l l p o s t s f ro m t h e d a y.

P L A E

We b : p l a e s u m m i t s . c o m | p l a e . g l o b a l

Tw i t t e r : @ p l a e _ u s

I n s t a g r a m : @ p l a e _ u s

Fa c e b o o k : P L A E U S A

C o a c h M c K e e f e r y

We b : R o n . M c K e e f e r y. c o m

Tw i t t e r : @ r m c k e e f e r y

I n s t a g r a m : @ r m c k e e f e r y

Fa c e b o o k : r m c k e e f e r y

social media

7 : 0 0 - 8 : 0 0 a m

R e g i s t r a t i o n

8 : 0 0 - 8 : 3 0 a m

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8 : 3 0 - 9 : 2 0 a m

M a t t R h e a – I M G A c a d e m y ( Le c t u re ) : “ S p o r t

S c i e n c e A p p l i c a t i o n s To S p o r t s C o n d i t i o n i n g ,

S p e e d D e v e l o p m e n t ”

9 : 3 0 - 1 0 : 2 0 a m

B re t t B a r t h o l o m e w ( Pr a c t i c a l )

1 0 : 3 0 - 1 1 : 2 0 a m

D r. B r a n d o n M a rc e l l o – ( Le c t u re ) : “ E c c e n t r i c

Tr a i n i n g : Fro m Pro g r a m m i n g To Pro g re s s i o n s”

1 1 : 2 0 - 1 2 : 0 0 p m

R o u n d t a b l e D i s c u s s i o n

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Lu n c h + Ve n d o r D e m o n s t r a t i o n s

1 : 3 0 - 2 : 2 0 p m

K e l l y S t a re t t – ( Le c t u re ) : “ T h e B re a t h i s K i n g o f

t h e B r a i n” : M e c h a n i c a l Ve n t i l a t i o n E f f i c i e n c y

a n d Po w e r D e v e l o p m e n t

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J i m K i e l b a s o – To t a l S p o r t s Pe r fo r m a n c e

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A c c e l e r a t i o n”

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Po w e r ”

5 : 3 0 - 5 : 4 0 p m

C l o s i n g R e m a r k s a n d C E U ’s

schedule

M AT T R H E A I M G A C A D E M Y

“ S p o r t S c i e n c e A p p l i c a t i o n s To S p o r t s

C o n d i t i o n i n g, S p e e d D e v e l o p m e n t ”

Tw i t t e r : @ M a t t R h e a P h D

LECTURE

2/27/17

1

INTEGRATION OF SPORT SCIENCE IN STRENGTH & CONDITIONING

Ma#Rhea,PhD,CSCS*DHeadofSportScienceIMGAcademy

DavidBallou,MS,CSCS,RSCC*DAssociateHeadS&CCoachNotreDameFootball

!  Read,Analyze,Synthesizetheliteraturetoensureop9malprogramming

!  Assessmentofathletes

!  Interpreta9onandpresenta9onofdatatoS&Ccoachforuseinindividualiza9onoftraining

!  WorkwithS&Ccoachtoinnovate

2/27/17

2

OURGOALISTOFINDWHATISLIMITINGPERFORMANCE.THENWECANATTACKTHATLIMITATIONANDWATCHPERFORMANCEIMPROVE.

PLAYER PROFILE IS USED TO IDENTIFY STRENGTHS, WEAKNESSES, LIMITATIONS.

S&CCOACHANDSPORTSCIENTISTINTERACTTODETERMINEBESTAPPROACHFORATHLETEDEVELOPMENT.

0

500

1000

1500

2000

2500

3000

3500

4000

4500

1 2 3 4 5 6 7 8

Goal

July

November

!  Every1%asymmetryincreasesriskofhamstringpullby1%

!  Assymmetryimproves,speedimprovesevenintheabsenceofpowerincrease

2/27/17

3

0.60

0.70

0.80

0.90

1.00

1.10

1.20

1.30

1.40

1.50

1.60

0 10 20 30 40 50 60 70 80 90 100

0.60

0.70

0.80

0.90

1.00

1.10

1.20

1.30

1.40

1.50

1.60

0 10 20 30 40 50 60 70

July 16 August 16

!  Mel Siff detailed this concept in a more complex, neurophysiologic manner

!  “it is vital to remember that all exercise involves information processing in the central nervous and neuromuscular systems, so that all training should be regarded as a way in which the body’s extremely complex computing systems are programmed and applied in the solution of all motor tasks”. !  Supertraining

2/27/17

4

!  Information gathering and interpretation

!  Response generation

!  Muscle Activation !  Proprioception !  Graded response !  Muscle coordination !  Motor unit synchronization

!  Altered responses based on environmental variations

Training presents specific stimuli that can promote improved function in one or more of these factors

!  Thedegreetowhichanexercisetransferstoaspecificskill

!  Relatestospecificityoftraining

!  Transfermaybeagoodmeasureof“specificity”

!  Thegreaterthetransfer,thegreaterthevaluetoaspecificathlete

Zatsiorksyproposedthefollowingequa9ons:

Transfer= Improvementinskill Improvementinexercise

ResultGain= Gaininperformance Standarddevia9onofperformance

Zatsiorsky,VM(1995).ScienceandPrac:ceofStrengthTraining.HumanKine:cs:Champaign,pgs.9-11.

2/27/17

5

Vertical Jump

RANK Exercise

2 Band back squat (quarter depth) 1.92

4 Hang clean 1.47

9 Box jump 1.3

15 Powerclean 1.13

17 Depth jump 1.01

20 Deadlift 0.91

27 Back squat parrallel 0.57

31 Snatch 0.42

Gauge your

objectivity!

STANDINGCOMBAT:

RANK EXERCISE

4 Powerclean 1.59

7 Cablesinglearmchestpress 1.50

15 Dumbbellshoulderpress 0.98

22 Cablerota[onup 0.62

32 Hangclean 0.42

34 Backsquatparallel 0.37

35 Depthjump 0.36

36 Deadlia 0.36

38 CleanJerk 0.33

40 Benchpress 0.32

Gauge your

objectivity!

Gauge your

objectivity!

2/27/17

6

!  16 Weeks

!  30 College Athletes >300lb squat 1RM

!  Training groups !  Quarter squats !  Half squats !  Full squats

!  Measured changes in strength at all 3 depths

!  Measured VJ and sprinting speed changes Pre/mid/post

Group VJ Sprinting

QTR 0.63 -0.56

HALF 0.44 -0.67

FULL 0.18 -0.21

2/27/17

7

! The deeper the squat, the less it transfers to jumping and sprinting

! Consider transfer, value, and Stress !  Do squats at different depths have different value?

!  Deeper squats = more glute activation !  Caterisano, A, Moss, R, Pellinger, T, Woodruff, K, Lewis, V, Booth, W, and Khadra, T. The effect of back squat depth on the EMG

activity of 4 superficial hip and thigh muscles. J Strength Cond Res 16:428-432, 2002.

!  Different stresses at each different range of motion. Variation of stress? !  Qtr squats = greater anterior shear !  Full squats = greater posterior shear

!  Schoenfeld, BJ. Squatting kinematics and kinetics and their application to exercise performance. J Strength Cond Res 24:3497-3506, 2010.

!  Angles trained?

!  Angles overloaded? !  If training loads calculated based on full squat 1RM, loads in quarter squat angles

represent only 60-70% of strength capacity at those angles

Full Squat 1RM Quarter Squat 1RM

172 kg 232 kg

**********JOINT-ANGLE OVERLOAD************

85% = 146 kg 146 kg = 62%

Loads must be calculated based on the 1RM at the depth to be trained!

2/27/17

8

!  Speedisaprimarydifferen9atorbetweenplayersinfootballsoitshouldbethefocusofourdevelopmentprogram

!  Becauseexercisereadinesschangesdifferentlyforeachplayerthroughouttheweek,prescribingspecificloadsisnotop9mal

!  Periodiza9onofspeed(atwhateverloadisappropriatethatday)

!  SpeedStrength(1.0-1.3m/s)-U9lizinglighterloadsatveryfastveloci9es,speedisfirstprioritywithstrengthbeingsecond

!  StrengthSpeed(.75–1.0m/s)-Movingamoderateheavyweightasfastaspossible

!  Accelera[veStrength(.50-.70m/s)-Drivingagainstaheavyloadasfastaspossible

!  AbsoluteStrength(.20-.50m/s)-Abilitytoexertforcemaximallyandmovetowardsincreasing1RM

NovemberGoal

July

2/27/17

9

!  Sportsciencecanplayaposi9veroleinS&C! …farmorethanjustGPSdata

! GreatS&Ccoacheshaveascien9ficmind,withtheabilitytointegrateinforma9onintoconsistentevolu9on

ART SCIENCE

BEST S&C COACHES

notes

P L A E S U M M I T S . C O M© 2 0 1 7 , P L A E

notes

P L A E S U M M I T S . C O M© 2 0 1 7 , P L A E

B R E T T B A R T H O LO M E WB a r t h o l o m e w S t re n g t h

“ T h e A r t To H o w We S t a r t , T h e

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notes

P L A E S U M M I T S . C O M© 2 0 1 7 , P L A E

notes

P L A E S U M M I T S . C O M© 2 0 1 7 , P L A E

J I M K I E L B A S OTo t a l S p o r t s Pe r fo r m a n c e

“ Te a c h i n g & D e v e l o p i n g E x p l o s i v e

A c c e l e r a t i o n”

Tw i t t e r : @ J i m K i e l b a s o

practical

2/27/17  

1  

HOW TO DEVELOP DYNAMIC SPEED &

ACCELERATION

Jim Kielbaso MS, CSCS International Youth

Conditioning Association IYCA.org

JimKielbaso.com

Big Force +

Minimal Time +

Right Direction Run Faster

*  Body  Comp  *  Sport-­‐Specific  Conditioning  *  Sport-­‐Specific  Movements  *  Stiffness  *  Flexibility/Mobility    

2/27/17  

2  

Overload & Specificity §  Force  =  Strength  Training  §  Power  =  Plyometrics  &  Explosive  Work  §  Speed  Strength  –  Weighted  Movements  §  Force  Orientation  –  Mechanics/Technique  

ú  Possibly  the  most  important….and  most  often  ignored….trainable  attribute.  

Speed Science §  JB  Morin,  et  al  (2011)  –  Definitively  showed  that  

force  application  technique  and  the  orientation  of  the  force  were  more  important  than  the  total  amount  of  force  applied.    Horizontal  force  application  was  found  to  be  correlated  to  sprinting  speed,  but  vertical  force  and  total  force  were  NOT.  

§  Weyand,  et  al  (2014)  –  Elite  sprinters  run  differently  and  have  a  different  force  orientation  than  other  runners.    Ground  contact  time,  leg  speed  and  GRF  are  only  about  30%  greater  for  elite  sprinters  compared  to  normal  people,  but  their  speed  is  80%  greater.      

Creating Horizontal Power §  Great  sprinters  cover  1.5  meters  on  1st  step    

§  Foot  height  is  only  12-­‐30  centimeters  on  1st  step  

§  Ground  contact  time  is  .17  sec  on  1st  step  compared  to  .08  sec  at  max  velocity  

§  Push  -­‐  Impulses  

2/27/17  

3  

What to Look For

§  Forward  Lean  § Knee  Drive  §  Positive  Shin  Angles  § Braking  vs  Propulsion  § Ankle  Dorsiflexion  §  Covering  Ground  

Teaching Cues & Progression

§  1st  step  ú  Foot  poppers  ú Wall  drills  ú  Starting  stance  ú  Push,  not  step  

§  2nd  step  ú Wait  to  finish  the  first  ú  Drive  knee  forward  ú  Push  backward  

Weighted Sleds §  15-­‐20%  BW  

ú  Shown  to  improve  acceleration  speed  (Alcaraz,  et  al,  Harrison,  et  al,  West  et  al,  Cottle  et  al,  Bolger  et  al)  

§  45-­‐50%  BW  ú  Shown  to  improve  

horizontal  force  strategies  (Kawamori,  et  al)  

§  Short  distances  §  Long  rest  periods  

2/27/17  

4  

Improve Neural Efficiency

§  Train acceleration early in the workout

§  Focus on quality §  Short distances §  Long rest periods §  Lots of feedback §  Start young §  Include football

movements

JIM@IYCA.COM  IYCA.ORG  

JIMKIELBASO.COM  @JIMKIELBASO  

notes

P L A E S U M M I T S . C O M© 2 0 1 7 , P L A E

notes

P L A E S U M M I T S . C O M© 2 0 1 7 , P L A E

D R . B R A N D O N M A R C E L LOH i g h Pe r fo r m a n c e S t r a t e g i s t

“ E c c e n t r i c Tr a i n i n g : Fr o m Pr o g r a m m i n g

To Pr o g r e s s i o n s”

Tw i t t e r : @ b m a r c e l l o 1 3

LECTURE

2/28/17

1

2/28/17

2

2/28/17

3

2/28/17

4

2/28/17

5

2/28/17

6

2/28/17

7

2/28/17

8

2/28/17

9

RDLProgression|Regression

•  EOL(EccentricOverload)orReac>veRDLVersaPulley

•  Bands•  ChainsBarbell+

•  BarbellRDLBarbell

• GoatBagRDL*•  KBPickUpKeNlebell

•  Dowel•  QuadrupedRockingBodyWeight

Complex

Simple

Mostprogrammingendshere

LowerBodyPull(HipHinge)Example*DefaultExercise

2/28/17

10

Chop&Li=Progression|Regression

•  PropulsiveChop•  PropulsiveLiYVersaPulley

•  PropulsiveChop•  PropulsiveLiY•  Chop(Varia@on)*•  Li=(Varia@on)*

KEISER

•  Chop(Varia>on)•  LiY(Varia>on)Bands

Complex

Simple

Mostprogrammingendshere

TotalBodyRota>onalExample

Varia@onProgression•  SlitSquatIn-Line•  SplitSquat•  StandingIn-Line•  Standing•  StandingOff-Set•  ½KneelingIn-Line•  ½Kneeling•  TallKneeling

*DefaultExercise

ForwardLungeProgression|Regression

•  CoachAssistedDecelera>onLunge•  Decelera>onLungeVersaPulley

•  Decelera>onLungeKEISER

•  ForwardLungeBarbell

•  ForwardLunge(2KBRacked)•  ForwardLunge(1KBGoblet)KeNlebell

•  ForwardLungeBodyWeight

Complex

Simple

Mostprogrammingendshere

LowerBodyUnilateralExample*DefaultExercise

SquatProgression|Regression

•  EOL(EccentricOverload)SquatVersaPulley

•  Bands•  ChainsBarbell+

•  Back/FrontSquatBarbell•  KBSingleorDouble(RackedPosi>on)•  GobletSquat*•  KBSquat

KeNlebell

•  SquatBodyWeight

Complex

Simple

Mostprogrammingendshere

LowerBodyPushExample*DefaultExercise

2/28/17

11

1ArmRowProgression|Regression

•  1ArmRow(Propulsive)•  1ArmRowVersaPulley

•  1ArmRow(Propulsive)•  1ArmRowKEISER

•  1ArmRow(Supported)*DB

•  1ArmRow(Standing)•  1ArmRow(Supported)Band

Complex

Simple

Mostprogrammingendshere

UpperBodyPullExample*DefaultExercise

PushProgression|Regression

•  EOL1ArmStandingPressVersaPulley

•  Bands•  ChainsBarbell+

•  BenchPressBarbell

•  1ArmDBBenchPressDB

•  PushUpBodyWeight

Complex

Simple

Mostprogrammingendshere

UpperBodyPushExample*DefaultExercise

2/28/17

12

2/28/17

13

notes

P L A E S U M M I T S . C O M© 2 0 1 7 , P L A E

notes

P L A E S U M M I T S . C O M© 2 0 1 7 , P L A E

K E L LY S TA R R E T TM o b i l i t y - W O D

“ T h e B r e a t h i s K i n g o f t h e B r a i n :

M e c h a n i c a l Ve n t i l a t i o n E f f i c i e n c y a n d

Po w e r D e v e l o p m e n t ”

Tw i t t e r : @ m o b i l i t y w o d

lecture

3/8/17

1

The Breath is the King of the Brain: Consilience In Practice

The Hidden Well of Capacity

Kelly Starrett DPT, PLAE

The Breath is King of the Brain—Iyengar

If you can’t breathe in a position, you don’t ownthat position.—Cook

You come into the world on an inhale, leave onan exhale.—Czeck Yogi Mother in Law

Normal Accidents: AddingComplexity to Complex Systems

-Charles Perrow

3/8/17

2

Posture Is Just a Prissy Word forPosition

Consilience: The principle thatevidence from

independent/unrelated sourcescan converge to strong conclusions

-E.O. Wilson

3/8/17

3

Functional Movement DefinitionSpine First ModelAerobic LoadingDown RegulationMobilizationAssessment

MVE: Mechanical VentilationEfficiency

• Breathing Motor Control• Airway Patency• Thoracic Stiffness• Primary Engine Compromise• Bent Chassis• Loading Sequence Errors• Trunk Load Demands

3/8/17

4

3/8/17

5

3/8/17

6

3/8/17

7

Drills:• Establishing 90% Rule: Working TidalVolume/Shear Drill

• The Foot Arch as Canary• Overhead Competency• Overhead Squat Drill• Plank Drill• A new integrative PNF model 4,4,8

Kelly@mobilitywod@mobilitywod

notes

P L A E S U M M I T S . C O M© 2 0 1 7 , P L A E

notes

P L A E S U M M I T S . C O M© 2 0 1 7 , P L A E

A L V E R M E I LVe r m e i l S p o r t s & Fi t n e s s

“ E x p l o s i v e S t r e n g t h a n d Po w e r ”

LECTURE

2/27/2017

1

2/27/2017

2

Power

Power Is An Impulse & A Product Of Force/Strength & Velocity/Speed

Power Is, Work Divided By Time Or Mass Times Velocity

Training

Force/Strength

Training

Velocity/Speed

Power Is An

Impulse

Defining Acyclic And Cyclic Strength

2/27/2017

3

TOMMY FRAZIER TOUCHDOWN RUN

Red Line Represents 40 Yard Dash Velocity & Blue

Line Represents Touchdown Velocity

QB Option - 4.63(E)

4.17

4.55

4.84

6.82

6.00

7.89

8.82

0.00

10.8710.6410.20

9.809.43

8.62

7.25

5.56

0

2

4

6

8

10

12

0 5 10 15 20 25 30 35 40 45Yards

Play

Forty

5.36

Y

A

R

D

S

P

E

R

S

E

C

Average Velocity For First 20 Yds. Was 4.43 Yds./Per Sec. Which Is 44% Of His Max Speed, Because He Accelerating, Then Decelerating & Reaccelerating

Average Velocity For The Second 20 Yds. Was 7.38 Yds./Per Sec. Which Is 68% Of His Max Speed.

Stretch Shortening Cycle Complex Starts To Become Paramount to Increasing The Rate Of Acceleration At

SSCC/Elastic Reflex Forces Is Being Utilities In Reponses To A Short Ground Contact Time

(<.2),

Average Velocity For The 40 Yds. Was 6 Yds./Per Sec. This Because He Spent More Time Accelerating, Decelerating & Reaccelerating Then Running A Straight Line Like In The 40.

ExplosiveForce

Permission From Mike

Arthur Husker Power

Absolute Speed +30 Yds.SSCC: High Quality Speed Beyond 30 Yds.

SSCC: Elastic Strength , Contact Time >.20Acceleration 0-30: Objective Maximum Distance Per Jump

RFD = Explosive Strength Acyclical Acceleration: 0-30

Work Capacity

Athletes' Attitude- Work Ethic

SSCC=Stretch

Shortening Cycle

Complex

Some Form Speed Training Will Be Done In All Cycle, Regardless What Other Quality Is Being Stress

Training Methods An Their Relationship To The Velocity/Speed Continuum

Dynamic Relative Maximum Strength: Squats, Pulls & Pressing

Explosive Strength Olympic Lifts & Load Jumps

High Loads

Velocity

Absolute Speed: Speed Bounds, Repeat VJ, Hops, Hurdle Jumps & Hops, Drop Jumps & Running A’s. Done With Smaller Flex Of The Hips, Knees & Ankles. The Objective, Jump Has Far Has They Can But Contact Time Must Be <.2 Or Less

Cyclical: Continues Motion: Med Ball Multiple Jump, Multiple Jumps Upstairs & Loaded Jumps

R. Panariello

Low Loads

Acceleration 0-30: 1-5 Reps, Long Jumps, Standing Triple Jumps, Frog Jumps, Skipping

Bounds & In Depth Jumps. A Larger Displacement Of The Hips, Knees & Ankles. The

Objective Maximum Distance Per Jump

Stretch Shortening Cycle Complex: Elastic Reflex Strength Contact Time >.20:

Explosive Speed Strength

Stretch Shortening Cycle Complex: Elastic Reflex Strength Contact Time <.20:

Acyclical: A Pause After Each Rep: Explosive Med Ball Throws

Absolute Speed: Time <.915 Second For 10 Yards = >11 Yards. Per Sec

2/27/2017

4

Elastic Reflex Strength

Short Contact Time <.2

Tempo Runs & Sub Max Med Ball Throws

Total Training Time 20%-40%

Acceleration 0-30 YardsDynamic Max Strength, Explosive Strength,

Explosive Speed Strength Acyclical & Cyclical

& Elastic Reflex Strength Max Distance CT. >.2

Sprints10-30

Total Training Time 60%-80%

Absolute Speed >30Elastic Reflex Strength Short Contact Time <.2

And

High Quality Speed Work

Total Training Time 60%-80%

Dynamic Max Strength, Explosive Strength, Explosive Speed Strength &

Elastic Reflex Strength Tempo Runs & Sub Max Med Ball

Total Training Time 20%40%

Training

Compatibility

Following This Logic Will

Reduce Over Training

Injuries & Fatigue To The CSN

0-10 Initial Acceleration

Dynamic Max Strength

Explosive Strength

Explosive Speed Strength

Acyclical

Elastic Reflex Strength

1-3 Jumps

Onto Boxes, Hill & Stairs

Short Sprints 10-20 Yds.

Alternate Two Hills, 1 Flat,

Push Starts & Scrambles Ups

10-30 Transitions: Transitioning From Explosive Strength, & Explosive

Speed Strength Acyclical To Explosive Speed

Strength Cyclical & Elastic Reflex Strength 3-5

Jumps Per Set Emphasizing Distance

Has The Body Becomes In A More Upright Sprinting

Posture Progress To Elastic Reflex Strength

Shorter Ground Contact Time <.2 5-10 Jumps Per

Set

Sprints 3x10 3x20 3x30 1 or 2 reps Alternate Two

Sleds With Sled or Hill 1-2 Unloaded Per Distance

30>Absolute SpeedElastic Reflex Strength

High Quality Sprinting, In & Out, Flying Start Into A Sprints

Hurdle Jumps, Hops & Box Jumps 10 Reps Per Set

GCT <.2

Maintain Other Qualities

Speed Bounding >20 Yds>20 Yards Sprints With Belt Of 5%-7% Of Body Mass

Exercise Go From Acyclical To Cyclical & High To Lower Load With Higher Velocity But Not The Stress On Neuromuscular System & The Joints. Control Sprint Velocity By Distance

Football Linemen, Tennis, Hockey & Basketball

Football RB & LBs DBs, Receivers, Special Teams & Two Way Players Baseball & All Field Sports

Why Does The Size Of The Athlete Matter?

Body Proportion Affect The Following:Adjust All Test NormsTaller Athletes Are Under Tension LongerAthlete 6'4 Does 25% More Work Vs. Than A 5'8" Athlete Doing Squats With The Same Relative Load Lower Volume Total Volume Due To More Work Pre Rep

Planning Be Patient, Because Their Maturation Process Takes Longer So Allow Their Body Time To Adapted To The Training ProcessHigh Load Stability Critical Core

Exercise Selection & Mechanics LiftingAdjust Starting Position For Olympic Lift Off Blocks Be Done Form Mid Shin Or Higher Do Their Limb Length Jumping: Lower Volume & Lower Box Heights

Take Longer To Recover I.E. Playoff

2/27/2017

5

Unitilateral Leg Strength: Step Up Test

I Prefer This As A Test & Training Because Of The Co-contraction Of Hamstring Due To

The Proximity Of The Foot To The Butt Which Helps Stabilize The Knee And Reduces

Strain On The Patella (R Panariello)

Start With A Low Box And Progress To A Higher Box Height With 4 To 6 InchesIncrements.

Emphasize Eccentric Strength And Control, Go Down Slowly Just Tap The Floor And Come Back Up. Keep All The Load On The Upper Leg. Observe The Support Knee For Any Deviation. You Can Start Training With Just Doing The Eccentric Phase

Squat Vertical Jump Test: Maximum, Explosive And Explosive Speed Strength

Squat Jump Test:

The Athlete Starts With Their Legs Flexed To Position They Want Jump From, And Hands On Hip.

They Hold This Squat Position For 4 Seconds And Jump Straight Up Without Any Further Downward

Movement

To Prevent A Counter Movement The Tester Should Place There Hand Underneath The Athletes Chin

Norms Vary Depending On The Sport, Position & Size Of The Athlete

Male 16-20"

Female 12-16“

For Linear Explosive Strength Use Standing Long Jumps

Male 7’ 6” –9’ 6”

Female 6’ 6”-8’ 6”

2/27/2017

6

Explosive Med Ball Overhead Throw Backwards

Male Age 17-18 12Lb 48-56Ft> College 15Lbs. 46-56’

Female Age 17-18 8 Lbs. 38-44’> College 44-50’>

Explosive Med Ball Test Are Bias Towards The Larger Athlete’s

Counter Movement Vertical Jump Test: Stretch

Shortening Cycle Complex Height/ Distance

Counter Movement Vertical Jumps The Athlete Starts From Standing Straight

Up, Hands On Hip, Squats Down And Jumps Upward

Measure Rapid Eccentric Over Load Of Extensors. Males Should Improve 15%

To 20%. Females Should Improve 11% To 15%, 4 Inches More Then Static VJ

Male 23-26"

Female 15—20"

You Can Break These Scores Down Further By Size, Sport And Position

2/27/2017

7

Repeat Counter Movement Vertical Jump:Stretch Shortening Cycle Complex (Muscle Elasticity/Stretch Reflex)

MAY BE NOT APPROPRIATE FOR ALL ATHLETES

Hands Must Stay On The Hip For All Four Jumps. They Should Try And Jump As Has High

They Can On The First Jump And As Has High And As Fast Has They Can 2,3,and 4 Jump

Take The Total Distance For 2,3 & 4 Jump I.E. 60"and Divide Total Distance By Time On The

Ground .6 And Reactive Strength Index Score = 100.

Step Close Vertical Jump Test:

Stretch Shortening Cycle Complex (Muscle Elasticity/Stretch Reflex)

Step Close Vertical Jumps, The Ability To Covert The From Linear To

Vertical

Use the Reactive Strength Index Formula That Was Used On Repeat Vertical For

Step Close

Calf Muscles Very Involved In The ‘Landing-Shock Absorbing’ Phase Of Running, Jumping & CD.That’s The Preliminary Reason For Strengthening Of Calf Muscles, Before The Use Of JumpingExercises To Improve Eccentric Control, & To Avoid Calf Muscle Strains.Y. Verkhoshansky.

For speeds up to 7.69 Yards Per Sec, The Ankle Plantarflexors, Soleus And Gastrocnemius,Contributed Most Significantly To Vertical Support Forces And Hence Increases In Stride Length

The Arch Of The Foot & Achilles Tendon Contribute 30-40% Elastic Energy To High IntensityActivities.

2/27/2017

8

Hurdle Jumps: Stretch Shortening Cycle

Complex (Muscle Elasticity/Stretch Reflex)

For A Linear Test Use 5 Hurdle Jumps Height Depends On The Age And Size Of The Athlete

Start at a height of 60% Of Their Best Vertical Jump

Look For Ground Contact Times Of.17 Or Less

Progress The Hurdle Height Until The Time Becomes Greater The .15

Train At Hurdle Height That The Contact Is Short.

To Long A Contact Time Means Your Not Training Stretch Shortening Cycle Effectively

Single Leg Hurdle Hops: Stretch Shortening Cycle

Complex (Muscle Elasticity/Stretch Reflex)

You Can Also Use A 6-12" Cone For Hurdle Hops Test

Hops Test Should Be Only With A Well Prepared Athlete

Hops: Are Unilateral, Take Off And Landing On The Same Leg

Listen For The Sound Of When They Land. An Athlete Who Use The Stretch Shortening Cycle Efficiently Will Have A Quieter Landing, Than An Athlete Who Is Inefficient Using The Stretch Shortening Cycle

CAUTION

2/27/2017

9

Don Chu Drop & Freeze Pre Test Any Use Of Boxes

In Training Stretch Shortening Cycle Complex: The Beginning Athlete Must First Show The Ability To Land And To Deaccelerate Using

Eccentric Contraction To Control Landing Forces.

Start With A Box 6-8’ Lower Then Their Best Vertical Jump

Minimum Strength Level Require For Test, Squat Body 1.25 Mass x1.

Drop and Freeze

Step Off The Box “Freezing”, The

Downward Movement By Using

Eccentric And Isometric

Contractions. This Can Be

Incorporated In Any Jump.

They Should Stick The Landing & Be In

Athletic Position Ready To Move.

Landing Should Be Soft And Quiet

There Should Be No Buckling Of The

Body & No Inward Or Outward Flaring

Of The Knees

Don Chu In Depth Jump Stretch Shortening Cycle Complex Test Test

(Ploys)Do In Depth Jump From 18” Box. If They Can Equal Their Best Vertical Jump Form 18” Female

Start At 12 “

If They Failed To Equal Best Vertical Jump At 18” Box Don’t Proceed To Next Height

They Need More Maximal Strength Squat Minimum 1.5 Body Mass Progress 2x Body Mass

If They Equal Best Vertical Jump From 18” Repeat Test From 24” Box

If They Equal Their Best Vertical From 24” They Are Prepared To Do In-Depth Training, Has Long

Has the Meet The Strength Requirement

If They Failed To Equal Best Vertical Jump At 24” From Box, Don’t Proceed To Next Height. For

Large Athletes Over 220+ Use 18” Box Height For Test

They Need More Maximal Strength, Squat Minimum 1.5 Body Mass Progress 2x Body Mass.

Olympic Lift Assist Stabilize Of Impact Position & How To Absorb Landing

In-Depth Jump Vs. Drop Jump Technique

In-Depth Jump

Explosive & Maximal Strength

Goal Highest Vertical Jump

Technique

No Limits Range Of Motion or

Ground Contact Time

Drop Height 18”-43”

24-36” Explosive Strength

36’’+ Maximal Strength

Physiological Mechanism

CNS Stimulation By The

Sharp Ground Impact

Drop Jump

Storage Of Elastic Energy

Highest VJ With Minimal Ground Contact Time

÷ Highest VJ By Ground Contact Time Reactive

Strength Index

Technique

Minimal Leg Flexion & Short Ground Contact Time

Drop Height 8”-20”

Physiological Mechanism

Stretch Reflex Potentiation And Elastic Energy Recoil

2/27/2017

10

In-Depth Jump Reactivity Of Coefficient

h

H

Reactivity Coefficient (RC)

RC = rebound height (h) 30”

divided by drop height (Box)

(H)30” =1.00

R

1.00

H Inches12 18 24 30 36 42 48 54

Coefficient of Reactivity (R) in

Depth Jumps with different drop

height. Adapted from

Verkhoshansky “All about Shock

Method“ (1997).

Reactive Strength Index

HH

Ground Contact Time

Reactive Strength

Index (RSI)

RSI = jump height

divided by ground

contact

Reactive Strength Performance in Drop Jumps with different drop height. Adapted from Young, "Specificity Of

Strength Development For Improving The Takeoff In Jumping Events" (2000)

Gut Check, 60-90 Second Box Test. I Would Do This Test Last, But

It Is The Most Important Test. An Athlete With No Heart Will Do One

Thing, Get You Fired

Every Time They Land On Top Of The Box Is One Rep

1 Rep Every Second Is The Goal

60 Second Test 60 Reps

90 Second Test 90 Reps

2/27/2017

11

Speed Test

Lateral Change Of

Direction Test

Change Of

Direction Jumps

Speed Endurance/Sport Related Endurance

Short Duration Sports: Football—10 x 40 yard at 85 % Max. 40 yd. time with 25 seconds rest in

between.

Football (can be adapted to any sport)—movement/agility circuit for 15-30 seconds with 45 seconds of rest. Lower number are good scores for 15 second, higher number are scores for 30 seconds.

The stations are: Lateral change of direction foot over line (13-24) (5 yds.)

Up-and-Back (13-24) (5 yards)

Crab Touches (13-22)—hand and foot over line(5yds.)

18 inch Blocking Bag Jumps (32+-64+ jumps)

Jump Rope

Med Ball Shuffle Ball must pass under the line

Suicide Drill (Optional)

90 Second Run (Optional)

2/27/2017

12

Long Speed Endurance

Sports with a Duration between 15-45 seconds:

– Basketball—Suicide Drill (4 sets w/ 2 minutes rest in between). • The time for Centers should be 29-31 seconds/Forwards should be 28-

29

• Guards should be 25-27 seconds.

Sports With A Long Duration Soccer and Hockey• 300 yard shuttle (25 yard up-and-back x 6) to be completed in 55-62

seconds Rest 3 minutes and repeat time with in 5 second of previous time

Keeping A Optimum Approach For Well Trained Athletes 0-30 GenderMaleFemale

Push Press.90 -120% BM.60-90% BM

Clean Pull, Dead Lift & RDL1.30-160 BM= Body Mass1.00-120 BM = Body Mass

Maximum Back Squat1.5 -2.0 BM1.25 -1.75 BM

Squat Jump16”-20”13”-17”

Standing Long Jump8-10 Ft7-9 Ft

Relative Strength Test Are Bias Towards Lighter Athlete’s. They Will Have High Strength To Body Mass Ratio

Compare Acyclic 1 Long Jump To 3-5 Cyclic Long Jumps. Bottom Of The Range Is For Larger & Younger Athlete’s

Test Alternating Pattern Compare 5 Bounding From A Stand To 5 Repeat SLJPS.

Standing Triple Jump

1 St Long Jump 3 St Long Jumps 5 St Long Jumps 5 St Long Jumps 5 Bounds

8-10 Ft Males Males X3=24-30’ Males X5=40-50’ Males X5=40-50’ Males 40-50’ Males 25-30’

7-9 Ft Females Females X3=21-27’ Females X5=35-45’ Females X5=35-45’ Females 35-45’ Females 22-28’

Elastic /Eccentric Strength Test. Can They Equal Their Best VJ From The Following Box Height. D Chu

If They Fail This Test, Review Their Other Test Results For Deficiency & No High Intensity Plyometrics Training

Male 16-24” Box Height Lower Heights For Bigger & Less Prepared Athlete’s Female 12-20” Box Height

Compared

Maximum Squat To Max Olympic Lifts. This Show How

Efficient They’re At Using Their Strength Explosively

Power Clean Power Snatch Push Jerk Or Jerk

Males 60-70% Males 45-50% Males 60-70%

Females 50-60% Females 35-45% Females 40-50%

Max Squat To Body Mass. Liter Athlete’s Will Lift A High %

In Relationship To Their Body Mass The In Olympic Lift

Males 120-160% Males 80-120% Males 100 -140%

Females 80-110% Females 60-80% Females 80-100%

Power Clean, Power Snatch & Push Jerk Compare To Explosive Med Ball Overhead Throw Backwards

Explosive Med Ball Test Are Bias Towards Larger Athlete’s Male Age 17-18 12Lb 48-56Ft> College 16 Lbs. 48-56’

Female Age 17-18 8 Lbs. 38-44’> College 44-50’>

Squat Vertical Jump Compare To Counter Movement VJ Males 16-20” Females 14-18” 3-4” Difference Between The Two Types Of Jumps Males 18-26” Females 16-21”

Poor Ratio Or Difference Between First 10 & Second 10 ->1.2

Difference Depends On The Sports, Position And Gender

Drive Angle Puts More Stress On Hips And Knees

Weak Athletes Can’t Maintain Drive Angle Because They Lack Explosiveness And

Stiffness/Elastic & Reactive Strength

Review Norms For 0-30

Olympic Lifts Help First By Helping To Maintain Drive Angle

Running Up Hill Will Naturally Teach And Develop Drive Angle Because Of The Incline Of

The Hill (C. Francis)

Compare First 10 & Second 10 ->1.2

10 Yard Sprint Compare To Lateral Change Of Direction

2/27/2017

13

For An Maximal Strength Training To Have A Positive Influence Of On

The Speed And Other Movement Patters That Occur In

Sports: This Dependent On The Volume Of

Which Accompany The Maximal Strength Training Workouts. Bührle,

Martin (Hg.), Grundlagen des Maximal- und

Throwing A Medicine Ball Post Maximal Strength Training Is Good

Which Leads To High Agonistic Force Development And High

Antagonistic Relaxation Thus Improve Intermuscular Coordination

Poor Second 20 Or Absolute Speed

Poor Second 20 Or Absolute SpeedTesting Muscle Balance Between Upper Leg And Lower Leg , Score Below Shows Good Balance

I.E. Counter Movement Vertical Jump Height 24”.

Using Arms

Repeat Vertical Jump Height 24”, With A Contact Time Of

.170-.140. Using Arms

Poor Balance Between Upper Leg And Lower Leg Reason For Imbalance

Vertical Jump Height 24” Repeat Vertical Jump Height 24”, But Contact Time Of >.19 Using Arms To Slow

Vertical Jump Height 24” With A Contact Time Of .170 Repeat Vertical Jump Height 21”, Height To Low

They Need To improve Elastic Reflex Strength, Calf Raise, Jumping Rope Two Rope Turns To One Jump, Ankle

Pops, Ankle Jumps, Fast Skipping, Jumps & Hops Over Low Hurdles, With Minimal Leg Flexion Contact Time <.2

Poor Balance Between Upper Leg And Upper Leg Reason For Imbalance

Vertical Jump Height 21” Repeat Vertical Jump Height 24”, With A Contact Time Of

.170-.140. Using Arms

Test In-Depth Jump To Evaluate What Box Height They Get Best Vertical Jump. Low Height Indicates Poor

Explosive Strength, Explosive Speed Strength And Elastic Strength.

On The Next Slide You Can See The Other Sprinters In The Video Demonstrate, Their Movements Are Rigid

And Rough. This A Result Of Poor Coordination Between Agonists And Antagonists Has Opposed To Jess

Owens Effortless Sprinting T Bompa

notes

P L A E S U M M I T S . C O M© 2 0 1 7 , P L A E

notes

P L A E S U M M I T S . C O M© 2 0 1 7 , P L A E

P L A E S U M M I T S . C O M

© 2 0 1 7 , P L A E