PSM Coaches Clinic. Speed Development

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Lorin Sharp
5 years ago
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1 PSM Coaches Clinic Speed Development

2 Linear speed development clinic Rod Waters Head Track and Field Coach Trine University

3 Acknowledgments All my athletes over 9 years Charles Clinton Vince Anderson Tommy Badon Kebba Tolbert USATF LEVEL 2 USTFCCCA TRACK SPECIALIST CERTIFICATION

4 Please note You can t train slow and expect to run fast, you train fast to run fast, PERIOD!

5 What is speed? Speed is defined as the ability to move the body or parts of the body through a given range of motion in the least time. In practical coaching terminology speed is the fastest movement expressed through technique. Speed must not influence technical efficiency but add to it. Increased speed will not always improve performance unless it is expressed within the confines of good technique.

6 What is speed?? 1. The rate at which someone or something is able to move or operate. She moved from base to base with great speed, hence why she leads the league in stolen bases. 2. Rapidity in moving, going, traveling, proceeding, or performing; swiftness; The speed of a soccer player was unmatched, allowing him to dribble swiftly pass all defenders to score! 3. Full, maximum, or optimum rate of motion: Geoff King once upon a time was able to reach maximum speed in five seconds.

7 My philosophy on Speed Speed is EVERYTHING in my book! My goal is to enhance and or increase fast twitch muscle fibers, safety through fast, explosive movements! I start training speed from day 1 and so should everyone else! I consider speed anything run faster than 95%, over a short distance!*

8 Energy system Requirements in order to have success in sprint gains TerminologyAcceleration, Block Work, Absolute Speed, Speed Work, Max Speed, Max V, etc. Length of Run20-80m* ComponentSpeed/ Anaerobic Power Percentage of predicated work output % Rest/Recovery2 to 5 min bt runs, 6 to 8 min bt reps Daily Training Volume Range m

9 How do I attempt to improve speed? Improve Flexibility Correct/Perfect Technique Improve Strength/Explosiveness* Improve Acceleration Mechanics Improve Stride Length Improve Maximum Velocity/ Stride Frequency

10 Why does Flexibility Matter when it comes to speed development? Hip Mobility It is very imperative to increase the range of motion within this joint, as tight hip muscles can limit athletic performances. This inability can also lead to injuries, at the groin and hamstrings. Heavy feet, lack of knee drive, lack of lateral movement, are just a few issues caused by a lack of mobility in the hip joint. Static Flexibility Static stretches increases range of motion, and decreases D.O.M. We static stretches only after sprint work, never before, as studies have shown static stretching can temporarily reduce power output. Dynamic Flexibility motor recruitment ability. Dynamic Flexibility is vital and essential to sprinting, as studies have shown an increased ability to store elastic energy in the muscle, and increased

11 Series 1 of Hip mobility

12 Series 2 of Hip Mobility

13 Dynamic Flexibility

14 Why does technique Matter when it comes to speed development? Technique is very important for an array reason, most important to me is health and longevity of the athlete, then secondly efficiency which will lead to your athlete running faster over the course of the season, and years to come. I focus on three thing in terms of technique Arm Swing Spine Alignment / Front Side Mechanics Foot Strike

15 ARMS! ARMS! ARMS!

16 Chest up, Knees up, strike!

17 Front side mechanics cont.

18 How do we improve Strength that in return will improve speed? General Strength Circuits Bodybuilding Lifts Olympic Lifts Ballistic Lifts Plyometrics

19 Why does Acceleration Matter when it comes speed Development? Acceleration allows the athlete to transition into maximal velocity, without wasting energy. Please note; Acceleration is powerful & quick. Most developing athletes always want to be the first to the cone, and or the first one upright. Teach the athlete to drive and push powerfully as long as possible. To accelerate efficiently, the athlete must learn how to powerfully extend completely from the hips through the shoulders. My acceleration progression Wall Drill > Hills ½ starts Crouch starts Mountain Climbers 3 pts starts Block Starts

20 Acceleration drill

21 Why does Stride Length Matter when it comes to speed development? Stride length is simply the ground covered in a smooth and efficient pattern during a run by an athlete, to see a change in speed, one must change the stride length (GROUND COVERED) and or frequency (TURNOVER) Sprinting stride length is one of the key determining factors of sprinting speed. Simply put, a longer stride generally translates to a faster sprint time over any distance. Elite sprinters stride frequency is not greater, but instead, elite sprinters takes longer(stride length) and more powerful strides.

22 Why does Stride Length Matter when it comes speed development?

23 What we do to improve Stride Length! Wicket runs

24 Why does Max Velocity Matter when it comes to speed? All factors being the same, the athlete with the best top end speed a.k.a Max Velocity will first one to finish! If we can increase our athletes running top end speed a.k.a. Max Velocity, no matter the sport we are giving the athlete an advantage! Speed for the defensive end to get around the corner for the game winning sack?

25 40 meter fly sprints to improve max velocity/stride frequency

26 40 meter fly sprints to improve max velocity/stride frequency

27 Assisted sprints to improve max velocity/ stride frequency

28 Steps we take to see that we succeed when training speed We make sure we have a specific warm up procedure for each speed day.* We always train speed on days when the athlete is as fresh and recovered as possible.* We stay away from endurance runs, and high volume aerobic work in the competition phase.* We never go over the daily recommended volume ranges for speed.

29 Please note.. Teach speed from day 1, be patient as speed development takes time to be learned and executed properly!

30 Please note! You can t train slow and expect to run fast, you train fast to run fast, PERIOD!

31 THANK YOU Any questions: please me

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