Multi-Directional Speed For Sport Unleashed Lee Taft www.sportsspeedetc.com Points Of Emphasis 1. Multi-Directional Acceleration 2. Multi-Directional Deceleration 3. Multi-Directional Change of Direction 4. Cutting 5. Retreating Multi-Directional Acceleration Repositioning- Regardless of if it occurs all the time or not we must allow for it! 1
Repositioning Not Allowing Repositioning No Repositioning Allowed.. 2
Training Body Control for Quick Repositioning- Inside and Outside Cutting Linear Starting/Acceleration Speed Body lean- power line Throw the hands Knee drive forward- low foot recovery Starting/Acceleration Speed 3
Accelerate early with length Lateral Acceleration Shuffle Back or Power Leg- Push down and away Front or Pull Leg- Extend and pull to continue momentum from back leg. The lead foot becomes stable by using the heel and pulling- YES, the foot often turns out. Recover under the hips and prepare for next cycle. Lateral Acceleration Lateral Gait Cycle 4
The Heel Prepares to Pull The Recovery is Under the hips Lateral Acceleration Crossover and Directional Step Allow each leg to do its job independently If legs push at the same time the Gait Cycle is interrupted. Disassociate the upper and lower body Must turn hips to allow for length and speed Run..But stay oriented to the play 5
Crossover Technique Get the Center of Mass Moving Basketball player Resisted Crossover Tennis Player Directional Step Allow the back leg to do its job of moving the center of mass over the front foot. DO NOT USE THE FRONT LEG IN FIRST PUSHING ACTION. The front foot prepares- (Directional Step) to take over the momentum and make it accelerate more. Try to be Turned and Running immediately. 6
Directional Step First Step When Turning To Sprint Back leg pushes Lead leg prepares Also- super aggressive arms!! Multi-Directional Deceleration Repositioning occurs again The legs/feet quickly reposition to an appropriate angle to control mass and momentum Deceleration is the first step in acceleration Don t think stop, Think Start! Body lean, angle of force application, intensity must allow for re-acceleration immediately upon deceleration Control shoulders and hips Sloppy shoulders and hips leads to poor movement 7
Deceleration: Notice body lean, angle, foot positioning Low Box Drill Getting Reps On Lateral Deceleration Both Direct and Indirect but Could Be Either One- Depends on Focus 8
Stay in the Tunnel for greater Deceleration When athletes minimize unwanted movement up and down they can create better angles of force application when repositioning during deceleration. If they rise up the angle is too step, of the push off leg, therefore hindering reacceleration speed. Not Staying in the Tunnel Staying down into the deceleration and acceleration moves. 9
Cutting Once again, reposition to locate best angle for direction change and to control mass and momentum. The center of mass only lowers to control mass and momentum and to make the cut as successful as possible. If the athlete lowers down too much on a speed cut it slows down the athlete. Rehearsed Random Fake and cut Cutting Progression Breakdown and cut Specific cutting: Speed cut Sharp cut Spin cut Cutting Games Tag games: This allows you to see true athleticism and assess issues that can be addressed. Box Tag- Dodging and man on man skills Goalie Tag- Faking, quick acceleration 5 cone Grid Tag- strategy, cornering 10
Lead up Skills to Improve Cutting Ladder is great for improving foot placement and hip movement Cutting Using Cones 11
Retreating Hip Turn The Hip Turn is a reactive movement The feet reposition to not only create a great push off angle but also to create a stretch reflex action in the lower leg The athlete drives into the ground to create a quicker starting speed. A directional step occurs, and aggressive arm and leg action follows Aggressive Hip Turn Retreating Move! Progression for Assessing Retreating/Hip Turn 1. Quick Hips 2. Hip Turn to Shuffle 3. Hip Turn to Crossover 4. Hip Turn to Run 5. Bad Position set up to Hip Turn Progression. You must teach athletes how to recover from a poor position. 12
Closing Always develop your program based off what you know to be true in regards to multi-directional speed development Assess what you have and build your program out. Keep sets and reps in control and don t overshadow technique and execution Thank You! Mike Robertson/IFAST Attendees 13