The ability to transfer strength to sports performance.

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2 The ability to transfer strength to sports performance. Principle of Dynamic Correspondence The ability to use the means of special (sports specific) strength preparation that corresponds to the functioning of the neuromuscular system in a given sport (Siff 2009).

3 Rate of force development (RFD) explosive muscle strength Power The amount of force exerted through a certain distance per unit of time. Peak power is defined as the highest power value achieved during the task being performed.

4 Power = force x velocity There is an inverse relationship between force and velocity

5 Force velocity curve.

6 Power force curve.

7 First class lever the muscle force and the resistive force act on opposite sides of the fulcrum The moment arm is the perpendicular distance from the line of action of force to the fulcrum.

8 Second class lever the muscle force and the resistive force act on the same side of the fulcrum, MM being greater than MR

9 Third class lever the muscle force and the resistive force act on the same side of the fulcrum, MR being greater than MM

12 Human strength and power power = work / time power = force x velocity Power lifting is more strength than power

13 Strength maximum force that can be generated at a specific velocity. Acceleration change in velocity per unit of time. Biomechanical factors include neural control, CSA, pennation, muscle length, muscle attachments.

14 Strain When the external changes in size or shape are expressed compared to the original form, these deformations are called strains. Longitudinal strain Tension tendons, ligaments, muscle, blood vessels, nerves Compression discs, vertebrae, cartilage Shearing strain

15 Stress Internal reaction forces within a material are called stresses. Longitudinal stress is perpendicular to the cross section of the material.

17 Elasticity A material that returns immediately to its original form. Viscosity A material where stress will develop, but the strain will be delayed. The greater the rate of loading, the greater the stress developed. In a pure viscous material, deformation is not recoverable.

18 Viscoelasticity A combination of the two behaviors. A viscoelastic material tends to deform slowly in a nonlinear fashion. When the load is removed, the original size and shape will tend to return in a slow and nonlinear manner.

20 SOURCES OF RESISTANCE TO MUSCLE CONTRACTION Gravity Weight stack machines Inertia Friction Fluid resistance Elasticity

21 LIFTING SAFETY Back injury Intra-abdominal pressure and lifting belts Shoulders Knees Compression garments

22 Escamilla et al. (2002) Examined the standard deadlift and the sumo deadlift with, and without a belt The belt condition produced significantly greater activity in the rectus abdominis, and less activity in the external obliques

23 Walsh et al. (2007) Evaluated motion of the squat with 48 asymptomatic athletes The use of the belt did not significantly alter spinal motion during the lift Many of the athletes felt that the belt provided additional support compared to the no belt condition

24 Are All Hip Extension Exercises Created Equal? Contreras BM, et al., Strength Cond J 2013;35(2):17-22

28 Exercise 90 degrees 135 degrees 180 degrees Good morning degree back extension Horizontal back extension

29 Anaerobic training Resistance training Aerobic training Overtraining Recovery techniques Detraining

30 Anatomical differences Gender differences Maturity

33 Individual biomechanical differences Posture Size of individual Machines

34 Individual biomechanical differences Specific free-weight exercises Pulls from the floor Snatch Clean and jerk Squat Bench press

35 Anatomical differences Gender differences Maturity

36 MATURITY Maximum strength development Motor skills Chronological vs. biological age Tanner stages menarche

37 MATURITY Movement ability Stabilizing Locomotor Manipulative

38 MATURITY Motor development Reflexive movement phase Rudimentary movement phase Fundamental movement phase Specialized movement phase

39 Early childhood (2-5) Limited fundamental skills and lack of balance running, swimming, tumbling, throwing, catching Middle childhood (6-9) Posture and balance become more automatic, reaction times are improved add skiing, entry level soccer, gymnastics, martial arts Pre-pubescent (10-12) Most can master a complex skill but may have a temporary decline in balance because of a growth spurt

40 Youth training guidelines 1-3 sets x 6-15 repetitions Multi-joint exercises can be used with proper form 2-3 sessions/week Adult spotters

41 77% of reported injuries in the 8-13 year old age group were categorized as accidental. Young children are more likely to be injured from home exercise equipment.

42 Children are more susceptible to central fatigue so the volume of resistance training needs to be carefully monitored. Progressive resistance has to be progressed in a manner as to prevent overtraining. Streckis V, et al., Muscle Nerve 2007;36:

43 LTAD is a theory without long term evidence of success. Continuous development of fundamental motor skills and strength. Evidence against early sports specialization and classification of youth.

44 MATURITY Aging process Osteoporosis Sarcopenia Age associated loss of muscle mass and functional capacity.

45 There appears to be a greater loss of type II fibers, as much as 25-50% in the CSA of the muscle. Decreases of 1-25% have been seen in type I fibers. Muscle protein synthesis rates are substantially lower in older adults. There appears to be an increased fat infiltration in the muscle during aging.

46 Dynapenia a decline in muscle strength. The rate of loss of muscle strength with aging is much steeper compared to that of muscle mass decline. Senechal M; MSSE Aug 2014.

47 Reduced power output with age cannot be fully explained by muscle atrophy. Recent studies show a slowing of crossbridge kinetics. It has been proposed that resistance training can partially correct these deficits. Miller & Toth, Exerc Sport Sci Rev 2013; 41(2):93-99.

48 Resistance training has been shown to be safe and effective for increasing strength and lean muscle tissue in older adults. There is little consensus on proper training doses.

49 Administration of tests Supervision Warm-up Motivation Safety

50 Local muscular endurance Strength / Power Aerobic capacity Anaerobic capacity Agility Speed Body composition Flexibility

51 LOCAL MUSCULAR ENDURANCE Curl-ups Push-ups Abdominal endurance Back extensor endurance Lateral trunk endurance

52 STRENGTH / POWER 1RM bench press, squat 1RM power clean Vertical jump, standing long jump

53 AEROBIC CAPACITY 1.5 mile run 12 minute run ANAEROBIC CAPACITY 300 yard shuttle

54 AGILITY T-test Pro agility test SPEED 40 yard sprint

55 40 yard sprint Drive initial segment lasts 7 steps. Strongest leg forward, weight on opposite hand. Explode out and stay low at 45 degrees. Takes about 1.45 seconds. Transition Form is the key. Takes about 2 seconds. Finish run through the finish and don t lean. Combine record is Chris Johnson in 2009, 4.24.

56 BODY COMPOSITION Hydrostatic weighing Skinfold measurements FLEXIBILITY

57 SOCCER Standing 17% Walking 40% Easy running 35% Easy running (B) 1.3% Hard running 8%

58 SOCCER Less than 2% of total distance is with the ball 1-2,000 bouts of action Activity transition every 5-6 sec, 3 sec rest every 2 minutes Sprints have a 15 meter average, once every 90 sec

59 Day 1 2 mile run under 12 min Day 2 Shuttle sprint ( ) 32sec 60 second sit-up test 60 second push-up test Day 3 Vertical jump BP (90% max) Division III soccer

60 Overload principle S.A.I.D. principle Muscle actions: concentric, eccentric, isometric Dynamic resistance: manual resistance, free weight, machines, isokinetics Metabolic training (Bioenergetic)

61 Injury prevention Muscle balance ratios

62 1 repetition maximum (1RM) Estimating 1RM Repetition continuum Power 1-4 reps Strength 1-6 reps Hypertrophy 6-12 reps Endurance reps Volume Physiological considerations

63 Rest periods energy systems Training frequency Sufficient recovery Maximal vs. submaximal resistance Lower body vs. upper body Eccentric vs. concentric

64 Snatch Power clean Hang clean Push press Push jerk Clean and jerk

65 Beginning position Upward movement Initial pull Transition (scoop) Second pull Catch Downward movement phase breathing

66 SPOTTING Potential dangers Overhead Over the face Bar on the back Number of spotters Liftoff Specific exercises

67 Hans Selye General Adaptation Syndrome (GAS) Alarm Adaptation Breakdown

68 Mateyev (1972) Macrocycle, Mesocycle, Microcycle Preparation phase high vol., low inten. 1 st transition phase mod vol., mod inten. Competition phase low vol., high inten. 2 nd transition phase rec., low inten.

70 Stimulus-Fatigue-Recovery-Adaptation Theory (SFRA) Fatigue accumulates in proportion to the strength and duration of a stimulus. After rest, fatigue dissipates and supercompensation occurs.

72 Taper reduce training to enhance performance. Reduction in volume, intensity and/or frequency. Dissipate fatigue.

73 Optimal taper (?) is 2 weeks in duration and consists of reducing volume by 41-61% while maintaining intensity and frequency. Bosquet et al., MSSE 2007

74 Hypertrophy phase Super setting Compound setting Pre-exhaustion Strength phase Power phase

76 Linear periodization Designed for peak performance at a specific time Undulating periodization Designed to maintain higher performance for longer periods of time

77 Combination training combining strength and power training. Traditionally, combination training often referred to adding aerobic training for anaerobic athletes cross training.

78 Complex training several sets of heavy strength training repetitions followed by lighter power movements. Contrast training alternating strength exercise with power movements.

79 % 1 RM Reps per set Rest Back squat sec sec sec sec sec Tuck jumps Body weight 5 30 sec Tuck jumps Body weight 5 30 sec

80 % of 1 RM Reps per set Rest Back squat sec Split squat jump sec sec Body weight sec Back squat sec Split squat jump Body weight sec

81 Increased excitability of CNS due to post activation potentiation (PAP) Increased variety of training Athletes must work at high intensities Exercises should be biomechanically similar Volume should be low

82 An exercise or drill should relate to a specific part of a skill. This can be general or sports specific. OR Just get strong any way you can, and then practice your sport!

83 Exercises that enable a muscle to reach maximal strength in as short a time as possible. These exercises use the force of gravity to store energy in the elastic components of the muscle and then combine with the energy of the muscular contraction to exert maximal power. Plyometrics has also been called jump training, and stretch-shortening exercises.

84 If ground contact exceeds 0.25 seconds, then power production can be significantly reduced.

85 Program factors Strength base Lower body squat 1.5 x body weight Upper body bench press 1 x body weight - 5 clap push-ups Drop heights - select drop height as low as 20 cm - allow 5 jumps at each height - increase the drop height - increments of increase should not be greater than 10 cm

86 If the drop height is too high for the athlete s strength, ground contact time will increase.

87 There will be bilateral differences in peak force and average force based on drop jump (depth jump) height. Bilateral differences are seen at 20 and 40 cm, but not at a 60 cm starting height. Ball NB, Stock CG, Scurr JC. JSCR 2010;24(10):

88 Equipment Footwear Surface Facilities

89 Jumps triple extension Hops paw mechanics Bounds push mechanics

90 LEVEL I Eccentrics Landing mechanics quiet landings Minimal flexion at knees and hips Stick it

91 LEVEL II Low intensity Minimize ground contact jump height unimportant Ankling, skipping, etc. Stay on the balls of the feet

92 LEVEL III Increasing intensity Minimizing ground contact and maximizing force, horizontal and/or vertical

93 Jumps in place Standing jumps Multiple hops/jumps Bounds Box drills Depth jumps

94 Program design Frequency 2 days of high intensity/wk Volume Beginner Intermediate ( ) Advanced ( ) Intensity % max Rest - 1:5 ratio Plyometrics and weight training

95 For children (8-14), current evidence suggests that a program of 2x/week, beginning at jumps/session for 8-10 weeks results in the largest changes in running and jumping performance. Johnson BA, Salzberg CL & Stevenson DA. J Strength Cond Res. 2011:25(9);

96 Plyometric training had a large effect on improving the ability to jump. The effects on running velocity were not as consistent across the studies. There was also some improvement in agility, and kicking distance in soccer players. Every study addressed safety in a satisfactory manner.

97 Focus of the exercise should be specific to the desired outcome. Progression should be to jumps by the end of the 10 weeks. Sessions should be minutes in duration with appropriate warm-up and cool-down. Drills should last approx. 10s with 90s rest between drills. There should be a low instructor-to-student ration (1:4-5).

98 Camps - The need for speed Consistency Increase total strength Dynamic warm-ups Technique, technique, technique Hill running Reduce body s downward force by 5ms, raise legs 5 ms quicker Loren Seagrave

99 STRIDE FREQUENCY dependent on metabolic systems STRIDE LENGTH biomechanical efficiency NEUROLOGICAL EFFICIENCY

100 MUSCLE ENERGY EXPENDED 57% to accelerate body segments 22% to decelerate body segments 3% to balance gravitational forces 18% against air resistance and friction

101 SUPPORTING PHASE Braking Amortization

102 FLYING PHASE Rising Falling

103 Interaction of stride frequency and stride length Explosive horizontal push-off Minimal vertical displacement

104 SUPPORTING PHASE As leg touches down, knee should be slightly flexed at approximately 170 degrees Angle of alignment between toe-hip line and horizontal line is approximately degrees

105 FLYING PHASE After takeoff, the backward moving leg reaches maximal extension while the front leg is in optimal flexed position When the back leg starts moving forward, the knee flexors should hold the leg folded at approximately 30 degrees Through the propulsion phase, the athlete should bring the foot of the folded leg through the cycle at the same level of the supporting knee

106 TRIPLE EXTENSION Extending the ankle, knee and hip. TRIPLE FLEXION Flexing the ankle, knee and hip.

107

108

109 IMPROVING PERFORMANCE Improve strength during the support phase; strength against gravity, propulsive forces Improve swinging actions; speed of circular movements, speed of reversal

110 IMPROVING PERFORMANCE Strength weight training, plyometrics, contrast training Contrast training- resistance, assistance

111 IMPROVING PERFORMANCE TECHNIQUE Leg drills knee lift, triple extension, butt kicks (recovery mechanics) Arm drills standing and seated Elbows locked, movement at the shoulders Chin to Pocket

112 COMMON ERRORS Sitting insufficient leg extension Bouncing too much vertical Ineffective arm movement Head forward

113 Equipment/facilities Athletes Time Complexity Weighted implements

114

MELDING EXPLOSIVE POWER WITH TECHNIQUES IN THE LONG JUMP. Explosive Strength IS THE RATE OF FORCE DEVELOPMENT AT THE START OF A MUSCLE CONTRACTION.

MELDING EXPLOSIVE POWER WITH TECHNIQUES IN THE LONG JUMP Jake Jacoby Jumps Coach University of Louisville jake.jacoby@louisville.edu Explosive Strength IS THE RATE OF FORCE DEVELOPMENT AT THE START OF