Speed Development 2011

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Magnus Reynolds
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1 Speed Development 2011 Chris Korfist Fundamental movement principles a/k/a Warm-up Stiff Spine Hip hinge Squat Fixed pelvis Medial support Frontal support Hip hinge

2 Continued Ankle movement Ankle rocker Glute connection Foot function Tripod Toe function Chris Brown VJ

3 Rotation Around the Core

4 p.40 pic Spinal Stability Ability to control spine through movement

5 Hip hinge progression Good mornings/rdl s Squat Wall squat- double/single Exercising the biarticular muscle groups Isometrics Reactive Small range of moton Hamstring contracts 3 cm during stride

6 Hamstring work Squat

7 Good squat

8 Rib cage stability The Sail Changing pelvic angle will change muscle function in basic movement patterns Butt squeeze demo

9 Rotation around the fixed Pelvis Frontal stability Lateral stability Frontal stability Examples of lack of frontal stability Leg on ground too long Too much shoulder rotation Heel strike Low knee drive

10 Video of frontal hip Lateral stability Examples of lack of lateral stability Wobbly hips/crossover leg Running low

11 Video of lateral stability

12 Tight hips Single leg wall leg lifts Lack of hip/ab sling to hold hip in place

13 Glute med development Lying leg raise- foot range between 10 AM- 2PM Swiss Ball hip ups>hip ups Marches Hurdle marches Run Arms overhead> light weight runs Ankle rocker Single leg squats Z walks

14 Important foot points for function Tripod Single leg squats with tripod and toe drop

15 Toe function Proper way to towel curl Ball of foot stays down and toes do work

16 Dorsi flexion the right way Make fist with foot and dorsiflex Shin splints Rest is a workout Workouts

17 Weekly Indoor work Mon-Million $ workout Tues- rest Wed-drill work/hamstring work Thurs-rest Fri-drill work 4 weeks-blocks/power Sat-23 sec runs $1,000,000 workout Fly 10-30m Prime time runs Drops progressing into rebounds Line hops 30 sec

18 Why Fly 30 s Longest distance someone can hold a max velocity sprint is 30m- Most top sprinter can get 20. Too far for us- we start at fly 10 s and gradually move up from there 10m intervals

19 Drills Hurdle runs Reactive runs Fixed arm runs Reactive ankle drills Isometrics Skips Walks/marches Speed Endurance 23 second runs 2-3x x x350 All runs are 8-12 min rest

20 Creatine resupply workout or alactic anaerobic capacity 4x60 2 min rest x3 6 min rest between Block 30 m starts

21 Weekly schedule outdoor Mon- Million $ workout, exchanges first 4 weeks- last 4 are repeat 30 s Tues- rest Wed- Speed Endurance, exchanges Thurs- rest Fri- block work/meet Where are intervals? We don t practice running slow Most of our races are anaerobic capacity 100m 15-20% aerobic 200m % aerobic 400m-40-45% aerobic Females more aerobic than males Does your training model the requirements?

22 Where are the 8x200 2 min rest Goal to improve lactic acid toleration Highest point 6 min after run Blood lactate reaches highest point at 27 sec Takes 8 minutes for Creatine phosphate to replenish Core work

23 T or F? The rectus abdominus is an important core muscle False!

24 The Core Muscles The Spiral line

25 Standing Abs Weight carry Wall Stands Airplanes Med ball March Dumbbell march Floor abs Pushup with arm touches Walk outs Stir the pot Pencil>Side plank>roll Doc Allen Bridge Corset sits (teaser)

26 Twisting Carioca Frans Twists Alphabet/fishing Chops Weight room work

29 Plyos

30 Comparison of loaded and unloaded jump squat training on strength/power performance in college football players. Hoffman JR, Ratamess NA, Cooper JJ, Kang J, Chilakos A, Faigenbaum AD. Department of Health and Exercise Science, The College of New Jersey, Ewing, New Jersey , USA. the eccentric phase of this ballistic movement appears to have important implications for eliciting these strength gains in college football players during an off-season training program " Regarding the muscular chains that first came out of Prague over a decade ago, of which have been attempted to be expanded upon in Myer's Book: Anatomy Trains, there is now proof that the body's muscles, bones and joints as a whole are intricately intertwined. One area of the body can affect the efficiency of another and also be a source of injury to another area, even an area far removed from the pain or injury. Thus, to understand the body's brilliance, it is even more complicated than looking at multiple muscular anchors for each of the 3 cardinal planes of motion (saggital, coronal, and axial) and then the agonist, antagonist and multiple synergists playing off of those anchors, some being one and some being two joint muscles. That is, if you are even looking at it from this complex perspective! Approaching training of an athlete from anything less than this basic principle is prehistoric...at best." - Dr. Shawn Allen, 200

31 False

32 Only single legged and only for the glue med

33 Why Glute Medius?

34 Video of poor gmed work

35 Video of good gmed work Useful More ab connection Starter squat

36 Impact on sprinting Video of push runner New Ideas

37 Traditional squats are best for training the glutes Traditional squats are best for training he glutes Front end mechanics Lack of Knee lift does not allow foot time to get a good placement

Speed Development Chris Korfist

Speed Development Chris Korfist Speed Development 2011 Chris Korfist Fundamental movement Stiff Spine Hip hinge Squat Fixed pelvis Medial support Frontal support Hip hinge principles a/k/a Warm-up Continued Ankle movement Ankle rocker