THANKS TO OUR SPONSORS

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1 2018 Season

2 THANKS TO OUR SPONSORS

3

4 social media Please use the hashtag #MELBOURNEXLAB for all social media posts. PLAE Web: plaeperform.com plae.global Facebook: PLAE USA Coach McKeefery Web: Ron.McKeefery.com Facebook: rmckeefery

5 schedule 7:00-8:00am Registration 2:00-2:50pm Roger Fabri - (Lecture) Multi Directional Training 8:00-8:30am Welcome, Goal, Announcements, and Ice Breaker 3:00-4:00pm Workshop - Multi-Directional Plan 8:30-9:20am Joseph Coyne - (Lecture) SAQ Program 4:00-4:30pm Closing Remarks and CEUs Design In a Field Sport 9:30-11:00am Adam Larcom - (Lecture) Linear Speed Development 11:00-12:00pm Workshop - Linear Plan 12:00-1:00pm Lunch + Vendor Demonstrations 1:00-1:50pm Lachlan Wilmot - (Lecture) Application of Plyometric Training For Team Sports

6 LECTURE JOSEPH COYNE Physical Preparation Coach SAQ Program Design In a Field Sport

7 2/2/18 PLAE SPEED XLAB SAQ PROGRAM DESIGN PLAE SPEED XLAB OUTLINE NEEDS ANALYSIS MOVEMENT PREPARATION BASIC SESSION TEMPLATE DIFFERENT WEEKLY TEMPLATES CREATING AN ATHLETE PROFILE NEEDS ANALYSIS 1

8 2/2/18 YOU NEED SOME DIRECTION PRIORITISES INTEREVENTIONS INJURY PREVENTION & RTP 2

9 2/2/18 PLAE SPEED XLAB PROFILE ANTHROPOMETRY METABOLIC ORTHOPAEDIC SPEED, JUMPS & AGILITY STRENGTH & OTHER PHYSICAL COMPETENCIES ENDURANCE IMPORTANCE OF LINEAR SPEED? TEXT IF YOU CAN T RUN FAST IN A STRAIGHT LINE, IT IS VERY UNLIKELY YOU CAN RUN FAST WHILE HAVING TO CHANGE DIRECTION 3

10 2/2/18 SPRINT PROFILE PLAE SPEED XLAB SPRINT PROFILE 30M SPRINT 3PT START F-V PROFILE (MORIN & SAMOZINO, 2015) FLY 10 FROM (CLARK ET AL, 2017) USE FLY 10 FOR SPRINT TIME PRESCRIPTION USE FLY 10 FOR RESISTED LOAD PRESCRIPTION (MAX POWER ~50% FLY 10 - CROSS ET AL, 2017) JUMPS PROFILE 4

11 2/2/18 PLAE SPEED XLAB A JUMP PROFILE OF ONLY SINGLE EFFORT BILATERAL JUMPS IS NOT GOING TO TELL YOU ENOUGH FOR FIELD SPORTS PLAE SPEED XLAB JUMPS PROFILE NCM V CM V CMA/DJ40 EUR + COORDINATION CM/DJ40 & REPEATED JUMPS 10/60S L/R V 2L ASSYMETRY & BILATERAL DEFICIT LOADED CM (0/30/60% OR 0/50/100%) F-V PROFILE (BOSCO/SAMOZINO) DEPTH & DROP JUMP OPTIONS OPTIMAL HEIGHT? DISPLACEMENT ~140MS MDS PROFILE 5

12 2/2/18 TEXT IF YOU CAN T DO IT IN A CLOSED DRILL, HOW CAN YOU DO IT IN AN OPEN DRILL? AND IF YOU CAN T DO IT IN AN OPEN DRILL, HOW CAN YOU DO IT IN A GAME?? PLAE SPEED XLAB MDS PROFILE COD & REACTIVE AGILITY TEST (RAT) PLAE SPEED XLAB MDS PROFILE COD & REACTIVE AGILITY TEST (RAT) GENERATES DECISION MAKING DEFICIT FAST V SLOW THINKERS (~0.65S) & MOVERS CAN GENERATE INFORMAL COD DEFICIT VS 30M OFFENSIVE V DEFENSIVE AGILITY L/R COD & RAT L V R ASSYMETRY OTHER OPTIONS MODIFIED 505 6

13 2/2/18 TEXT IF COD DEFICIT IS WHACK, THEN THEY LL PROBABLY NEED SOME ECCENTRIC WORK BRYAN MANN EVALUATING NEEDS ANALYSIS WHEN & WHERE MOVEMENT PREPARATION 7

14 2/2/18 TEXT DO THE WARM UPS MAXIMISE PERFORMANCE IN THE SHORT TERM & DEVELOP PERFORMANCE IN THE LONG TERM?? IAN JEFFREYS PLAE SPEED XLAB MOVEMENT PREPARATION ADAPTED FROM VESTERGEN & WILLIAMS (2014) GENERAL WARM UP HIP/SHOULDER ACTIVATION DYNAMIC MOBILITY MOVEMENT INTEGRATION NEURAL ACTIVATION HIP/SHOULDER ACTIVATION 8

15 2/2/18 HIP/SHOULDER ACTIVATION DYNAMIC MOBILITY DYNAMIC MOBILITY 9

16 2/2/18 MOVEMENT INTEGRATION MOVEMENT INTEGRATION MOVEMENT INTEGRATION 10

17 2/2/18 NEURAL ACTIVATION NEURAL ACTIVATION WHEN & WHERE BASIC SESSION TEMPLATE 11

18 2/2/18 PLAE SPEED XLAB BASIC SESSION TEMPLATE WORKS FOR ACCEL, MAX SPEED & MDS MOVEMENT PREP INCL DRILLS RESISTED/WEIGHTED/ASSISTED FREE HOPS/BOUNDS/JUMPS/THROWS RESISTED/ASSISTED/WEIGHTED RESISTED/ASSISTED/WEIGHTED 12

19 2/2/18 RESISTED/ASSISTED/WEIGHTED FREE JUMP/BOUND/HOP/THROW 13

20 2/2/18 JUMP/BOUND/HOP/THROW JUMP/BOUND/HOP/THROW JUMP/BOUND/HOP/THROW 14

21 2/2/18 WHEN & WHERE DIFFERENT WEEKLY TEMPLATES PLAE SPEED XLAB WEEKLY TEMPLATE I 7 DAY GENERAL I II III IV V VI VII ACCEL SKILL/ MDS (COD) TEMPO/ REC MAX SP SKILL/ MDS (RA) TEMPO/ REC - WB MAX STR/HYP ESD - WB POWER ESD - - PLAE SPEED XLAB WEEKLY TEMPLATE II 7 DAY HI-LO I II III IV V VI VII - SKILL/ MDS (RA) - ACCEL/ MDS (COD) - MAX SPEED/ SPEED END - TEMPO/ REC WB POWER TEMPO/ REC WB MAX STR TEMPO/ REC WB POWER - 15

22 2/2/18 PLAE SPEED XLAB WEEKLY TEMPLATE III 7 DAY SLOW MOVER FAST THINKER I II III IV V VI VII ACCEL/ MDS (COD) SKILL/ ESD TEMPO/ REC MDS (COD)/ MAX SP TEMPO/ REC SPEED END - WB MAX STR UB HYPER - WB POWER WB MAX STR/ HYPER - - PLAE SPEED XLAB WEEKLY TEMPLATE IV 7 DAY WEAK FAST MOVER SLOW THINKER I II III IV V VI VII SKILL/ MDS (RA) TEMPO/ REC - SKILL/ MDS (RA) TEMPO/ REC ESD (SSG) - ACCEL/ WB POWER WB MAX STR - MAX SP/ WB POWER UB MAX STR/ HYPER - - PLAE SPEED XLAB WEEKLY TEMPLATE V 7 DAY CONDENSED I II III IV V VI VII ACCEL MAX SP MDS (COD) - ACCEL/ MAX SP MDS (RA) - WB POWER WB MAX STR TEMPO/ REC - WB POWER/ MAX STR TEMPO/ REC - 16

23 2/2/18 PLAE SPEED XLAB WEEKLY TEMPLATE VI ONCE DAILY I II III IV V VI VII WB POWER/ STR ACCEL/ COD TEMPO/ REC WB POWER/ STR MAX SP/ RAT SPEED END/REC - PLAE SPEED XLAB WEEKLY TEMPLATE VII ONCE DAILY I II III IV V VI VII WB POWER MDS (COD/RA) ACCEL/ MAX SPEED TEMPO/ REC WB POWER MDS (COD/RA) - THANKS IG/Twitter: josephcoyne 17

24 LECTURE ADAM LARCOM Australian Athletic Track Coach Linear Speed Development

25 SUMMARY S Linear Speed Development - Mechanics Vital S Focus on improving SF by improving RFD and GRF therefore improving flight time S Focus on improving ACTIVE hip extension S Arm drive shoulder extension also important S Continuous linear progression of hip height is key S Each step progressively longer and faster S Control & Strength both required S Bilateral Symmetry

26 S Programming S 6-8 weeks S 2wks on/1wk low volume S 2 speed/wk S 2 strength/wk S 1-2 x tempo or technical/wk S Technical focus Improves acceleration most. S Teach bounding / hills S BEWARE of Neural Fatigue S Squatting improves 0-10m S Programming Ideas S Speed - 4x60m@95%, 20/20/20, 3-4 x 20m@95%. S Sled - 5x30-40m (5-10kg), S Hill - 6deg incline 4x40m S Strength Clean, Squat, Step Ups, Rear kick. S Starts Technical - 4x40m, 5x20m/ Strength

27 S Durability & Maintenance - important throughout season S 6x40m@90%- Spikes (Etihad) S Squat S Improve/Maintain Mobility S Physiotherapy review S Technical review INCREASE RFD INJURY PREVENTION TIGHT TFL/WEAK GLUTEALS TIGHT TFL SPRINT- OVERSTRIDE/ WEAK LENGTHENED HAMSTRINGS DECREASED HIP EXTENSION FORCE/SPEED WEAK/ LENGTHENED HAMSTRINGS/ WEAK GLUTE MAX/MED HAMSTRING STRAIN PELVIC ANT TILT DECREASED SQUAT/ ELASTICITY/ SPEED TIGHT PSOAS ADDRESS ALL MUSCLE LENGTH / WEAKNESSES ADDRESS ASSYMETRY RUNNING GAIT GLUTE MAX CONTROL PELVIC ANT TILT TIGHT PSOAS REHABILITATION ADDRESS ASSYMETRY RUNNING GAIT

28 LECTURE LACHLAN WILMOT Head of Athletic Performance Application of Plyometric Training For Team Sports

29 Lachlan Wilmot Origin of Plyometric Training The Application of Plyometric Training in Team Sport Fred Wilt Yuri Verkhoshanksy The Father of Plyometrics Dr. Michael Yessis Credit: Natalia Verhoshanksy Plyometrics in Team Sport Injury Performance Reduction Benefits Horizontal for be Acceleration Sometimes it can Regular exposure to that get them injured reduce spikes Vertical for Max Velocity the players STRENGTHS Lateral for Change of Direction

30 The Plyometric Continuum Broad Jump Depth Jump Tall-to-Short Landings Mini Hurdle Hop Squat Jump Eccentric Absorption Concentric Development Jump Integration Continuous Jumps Shock Method Sit-to-Box Jump Continuous Hurdle Jump 3-Hop for Distance Single Hurdle Jump Altitude Landings The Plyometric Funnel 1. Vector What direction are you wanting your athlete to produce force and why? Vector Options Vertical / Horizontal / Lateral / Rotational 2. Movement Categorisation What movement restrictions have you placed on the athlete? Movement Categories Drop / Jump / Bound / Hop 3. Descriptors What action is taking place to produce the force? Descriptor Options Non Counter-Movement / Counter-Movement / Stick / Double Contact / Continuous / Depth Jump 4. Modalities What constraints are you placing on the movement? Modality Options Box / Mini-Hurdle / Medium-Hurdle / Hurdle The Intensity Continuum Vector Continuum Vertical Horizontal Lateral Rotational Movement Continuum Drop Jump Bound Hop Descriptor Continuum Non Counter- Movement Counter- Movement Stick Double Contact Continuous Depth Jump

31 Putting some together.. Vertical Drop and Stick (Box) Vertical Jump - NCM Horizontal Hop and Stick (Med-Hurdle)

32 Horizontal Hop - DC (Med-Hurdle) Horizontal Hop - CONT (Med-Hurdle) Horizontal Jump - CONT Lateral Hop and Stick OE (Med-Hurdle)

33 Lateral Hop - DC OE (Med-Hurdle) Lateral Hop - CONT OE (Med-Hurdle) Lateral Bound - DC Lateral Bound - CONT

34 Rotational Drop and Stick (Box) Rotational Jump - NCM Rotational Jump - CONT Rotational Bound - CONT

35 Horizontal Bound (MH2es) to Box Jump Lateral Bound to Horizontal Box Hop Depth Jump to Hurdle Jump (x2) into Lateral Jump and Stick (1Leg) On Field Implementation Fitting them into the Puzzle Gym Movement Prep Implementation Strength Program Implementation

36 On-Field Programming Considerations Done prior to training (Warm Up Integration) Easy group implementation Consistent exposure Good for youth and beginners Often limited time for exposure (low volume) Inappropriate time for rest Limits high stimulus options Often tough for specific coaching adjustments Can limit use of modalities On Field Movement Prep Options On Field Movement Prep Options Movement Prep Programming Considerations Similar to on-field, done in group setting Easy group implementation Consistent exposure? Can utilise higher stimulus options More modalities become available Often limited time for exposure (low volume) Inappropriate time for rest? Often tough for specific coaching adjustments Space for group execution?

37 Strength Program Considerations Stand alone Plyo Block Vector Applications V Post-Activation Potentiation Supplementary (PAP) use / Complex Training (Contrast Method) Elicit the Correct Stimulus Intensity Pre-Season Volume V In-Season Eccentric Concentric Absorption Development Low Level Maintenance High Level Adaptive V Jump Integration Continuous Jumps Intensity Volume Shock Method Modified ROM to Reduce Residual Fatigue Testing Considerations How strong do you need to be? The Power Profile Weaknesses = Pre-Season Strengths = In-Season - IMTP - Vertical - Eccentric Utilisation Ratio - Horizontal - Lateral - SSC

38 Often first to be removed/modified Final Thoughts Low Level Velocity Maintenance Low Level Velocity Maintenance Often first to be removed/modified Final Thoughts Age / Previous injury, sometimes not an option Lateral option can often be a safer option Value of Upper Body Plyometrics Be creative - within a framework

39 LECTURE ROGER FABRI Athletics Coach Multi Directional Training

40 PLAEPERFORM.COM 2018, PLAE