SPEED TRAINING TIP No2 – STEP BACK TO MOVE FASTER

STEP BACK TO MOVE FASTER

Explosive and reactive on field movements require immediate and efficient action, which is why the following statement is one of the biggest controversies in sports training.

Taking a step backwards will actually help you sprint forward—faster.

When some Australian scientists at Edith Cowan University had athletes use this “false step” technique to trigger a sprinting motion, the men covered five metres significantly quicker than when they took off by initially stepping forwards.

The Mechanics

In order for an athlete to initiate forward movement of the body, their driving foot needs to be behind their centre of gravity in order to maximize the first step.

There are two ways to achieve this:

  • allow your bodyweight to fall in front of the feet
  • rapidly and explosively step one foot backwards (plyo step)

It has been the eternal argument in speed and agility training. A few years ago,  this study, published in the Journal of Strength and Conditioning Research, appeared to shed some definitive light on the matter. [Read more…]

Reduce Injuries This Preseason

Is it really August already?
I can’t believe the Football League has already started with the Premiership to follow.
For most amateur football and rugby clubs, it’s pre-season time.
Everyone’s excited about the season ahead. It’s a clean slate. You just want to get pre-season out of the way and start playing.
Everybody dreads pre-season. It’s those never ending running sessions. The endless press ups, burpees, piggy backs and anything else the coach can think of in order to break the players. Some coaches even take pride in the fact they made players throw up.
The only guarantee are the injuries. Why do we do it?
Coaches tend to blame the players for not looking after themselves.
Whereas players blame the coach for the torturous training sessions.
Both have a point.
I have a problem with the way pre-season is generally done.
Traditionally, the idea is to build a broad platform of general fitness to then get more specific, using matches in the latter stages to get match sharpness. Most coaches and players would agree that the only way to get ‘match fit’ is to play matches.
Is that the only way? Or just the way it’s always been?

[Read more…]

Youth Training Tip No 1

Youth Training Tree Climb

Do Something Different This Summer

The football and rugby seasons are over. The best thing a young athlete can do to improve their football or rugby is to do no football or rugby.

Yes, that’s right NONE.

Their body needs a break from the repetitive movements of the sport which can lead to overuse injuries in growing bodies – as an aside, if your child has had a none contact injury then this is paramount as it should never happen.

The summer is an opportunity for them to move up to the next level. Do you think that will happen if they keep doing the same thing?  Would you want your school to ONLY teach Maths or English in the hope to make the kids fantastic at those subjects alone? Young bodies as well as young brains need to be challenged. They also need variety to prevent burnout, both mental, physical and emotional.

All the top sports stars are great all round athletes. Look at Michael Jordan who had a dabble with baseball, Roger Federer who’s quite handy at football (as is Andy Murray), Gary Lineker had to choose between football and cricket.

When the focus is purely on one sport, the athletic foundation of that child will be narrow. Meaning the height of possible performance will be reduced. Challenges are few. With fewer challenges, they will not be able to fulfill their potential.

On the other hand, if that child were challenged on areas of weakness or different movement patterns, they will return to the sport a stronger, more capable athlete. More than that though, their attitude to their chosen sport will be enhanced for the break.

Tennis and other racket sports challenge the upper body in ways that football and rugby can’t. Working on striking movements, hand eye co-ordination, lateral footwork, torso strength and linking upper and lower body.

Cricket involves powerful throwing actions and again, striking. Track and field offers a world of opportunity to get faster and stronger. All these summer sports truly complement the winter ones.

On top of this, climbing trees, swinging on ropes and just free play will improve strength, balance and body awareness.

Summer. Use this time well and you’ll really see a forward leap next season.

Are You Training Or Developing?

If you want your young players to fulfil their potential and get maximum enjoyment out of sport, you need a developmental system. 
  
Training for speed regardless of the sport, has to be developmental in nature.
  
With younger athletes (6 – 9 years old) training for speed is a matter of allowing them to explore various aspects of movement from a self-learning perspective. Remember that it’s not about trying to make them fast NOW. 

Think of lifetime performance potential as a pyramid. These early years are where the base is set. You will never have another chance to lay this foundation, so if you want to build high in the future, you’d better start broad.

As a Coach or Trainer, the objective is to create games, drills or situations that provide this broad-base of movement. The central nervous system is very plastic at this stage, so the more different situations and challenges you expose them to, the more ‘memories’ are created in the nervous system, thus providing a broader base from which to work. 

By limiting the stimulation of movements to one sport, you are narrowing the base of their foundation. Running, jumping, landing, skipping, hopping, crawling, balancing, reaching, throwing, catching, striking, pushing, pulling, bending, manipulating. It’s important that they are exposed to all these movements regularly in a challenging environment where they have to figure it out for themselves. Playing football all year round will lead to a very narrow base. You may have a very good junior player who may even get into an academy. But with such a narrow foundation, the height of the performance pyramid has been limited. 

The result is that many get frustrated and drop out of sport as they become less dominant figures. The ones that stick at it end up being injury prone. 
  
It is important to resist the urge to ‘over-teach’ or ‘make perfect’ the way youngsters are performing these skills. Babies go from lying on their backs to crawling then walking and running in a logical progression without any input from a coach. They’re very good at working things out for themselves. A coach’s role is to inspire in them the desire to learn.

Young nervous systems must be given the opportunity to learn through a trial and error process, what quality movement feels like. 
  
With pre-adolescent athletes, training efforts can become more teaching based. The focus will shift to honing movement habits and and putting into more complex scenarios. a strength component should be introduced here to facilitate the skill progression. This is important to understand. We are not trying to get really strong or build muscle. Pillar/core strength is of utmost importance to make skill progression a smooth process. It allows for better manipulation of their centre of mass (agility) and control over limbs.

Eventually as we reach 14-18 there will be more repetition of specific skills and they can be made much more sport specific. The ability to reproduce the skills under the pressure of higher speeds, loads and fatigue need to be introduced.
  
Do not be fooled into thinking that young athletes and more mature athletes can learn the skills associated with speed & agility in the same way. Programming must have a plan. 

There’s a reason they don’t teach Shakespear in Primary school. Speed and athletic development is no different.

Yours in speed

Rob

A Coach’s Number 1 Frustration

Coaching can provide some of the most rewarding moments in your life. Especially if you work with young athletes. But along with the rewards come the frustrations.

One of the most frustrating situations comes when your players are not able to carry out a skill or drill the way you have pictured in your mind. All your research says they should be ready for it, but in the session, 80% just don’t get it.

You’re stood in front of them thinking;

“How long do I carry on trying with this? Shall I just regress it now? No, I think they can do it.”

You walk them through it, and explain it fully, but as soon as any kind of tempo is added, their technique falls apart.

No matter how good a coach you are, no amount of great cueing will sort out a problem that’s rooted in movement ability. The only way to advance the players is to strip right back to fundamentals. That means removing the ball, taking out any competitive or reactionary element and breaking the movements down.

By breaking the movement patterns down to their constituent parts, you can isolate the problems. These issues can be worked on individually, then progressively re-integrated into the full movement pattern.

Let’s look at a simple football example. If you’re trying to coach an inside-outside dribble to beat a defensive player, you would make sure the players can adequately and consistently perform a turn with the outside of the foot, right?

But if you want the players to really perfect the skill so that it’s quick, balanced, reactive and undetectable, they need to be able to perform a perfect cutting action, or side step. Without the ball.

To perform an effective side step, they need to be able to achieve the following:

  • Adopt a low centre of gravity

    Ronaldo’s foundational movement skills make it easy for him to execute great skills.

  • Plant a flat foot (all studs, not toes)
  • Plant it outside the base of support perpendicular to the line of force
  • Drive the foot down and away with optimal force and direction
  • Create full extension of hip, knee, and ankle
  • Maintain posture to keep head up and transfer energy
  • 2nd step should be powerful and in the new direction (no good needing 2-3 steps to change direction).

Your players should be able to walk this through and describe this for you, let alone demonstrate proficiency. Only by knowing exactly how it should feel and what they’re aiming for can they analyse and self correct.

In order to carry this movement out effectively, the players need to have developed the following physical capabilities:

  • Ankle mobility – tight calve and stiff ankles will result in player being on toes. Less power and stability with high risk of knee, ankle sprain.
  • Great postural strength – torso collapsing results in energy loss and the head drops so eyes removed from game
  • Hip mobility – to fully extend without compensation while opposite hip drives in new direction.
  • Pelvic stability – for energy transfer and to prevent groin injuries
  • Single leg strength – to absorb and push off with no compensation
  • Proprioception and awareness – so can feel exactly where they are and what they’re doing. This way the athlete can make adjustments on the fly if needed.

In an ideal scenario, all young athletes should have developed these skills, but the reality is that most do no other activities other than their sport. That means it’s down to the sports coach to develop these areas of movement if the players are to progress and reach their potential. Hell, it’s not going to get any better sat at a desk in school or playing on the X-Box at home.

When players develop the foundational athleticism demanded by the sport first, coaching the skills is significantly easier. In this example, the players can perform a great side step, so all you have to do is introduce the ball and ask them to push it with the outside of the boot as they make the side step. Because they are balanced and strong on one leg, the application of a ball skill on top is a comfortable one.

When you break the movements down into their fundamentals you can clear up the issues, then re-integrate.

Doesn’t this just sound like whole-part-whole coaching?

I know what you’re going to say, who’s got the time to strip things back that far?  You’ve got 10 minutes per session to work on a movement pattern. You’ll be rehearsing the movements of the sport. Hitting the required positions, going through full range and gradually speeding up. Sounds like a specific warm up to me.

Except it’s not JUST a warm up. It actually makes them better athletes in the process.

Here’s a thought for you. What if, you had a strategy to develop the movement ability in the phase before you introduce the skill. It’s all down to how far ahead you plan your sessions. But in a progressive plan for juniors, you should be thinking long term, no?

If this all sounds like hard work, contact me. It’s what we do day in day out at Speed Academy. Maybe we can help you get the most out of your teams.

Yours in speed

Rob Gascoyne

Speed Coach

IS YOU WARM UP LEAVING YOU SLOW?

The job of the warm up is to turn you from a sedentary being (usually having just stepped out of a car) and turn you into a high performance animal. No mean feat!

Before we go into what needs to be achieved in a warm up, we’ll tackle what is being carried out by most teams across the country. Traditionally, warm ups for sport and training have contained the 2 following components:

  1. General warm up – to raise body temperature
  2. Static stretching  – to increase muscle length

Let’s look at them individually.

1.  The general warm up usually consists of a 10-15min jog round the pitch. In the gym it might be carried out on a bike/rower/treadmill, whatever is handy or the athlete likes. No real thought goes into that then.

Now, there’s actually very little wrong with the jog as a general rule. The desired outcome of raising the body’s internal temperature is effectively achieved. However, it doesn’t achieve anything else in preparation for the movement and energy system demands to come. It’s not a particularly effective use of the first 10-15% of your session.

2.  Static stretching sends the signal to the central nervous system to “shut this tightness off”. This causes the body to relax ad release the muscles. In so doing, neural activity is reduced for up to 2hrs and studies have shown strength and power to be reduced by between 5 and 30%. This is not ideal preparation for explosive movement. Post workout? Absolutely, as it normalises tissue length, calms the nervous system and restores structural balance.

This tends to last about 20mins before going into a more specific part of the warm up. Rather than setting you up for optimal performance, it leaves you with diminished power and strength potential for a length of time that will last the whole session. Plus it’s all a bit, well, sedentary really and absolutely nothing has resembled the movements you’re about to ask of your body.

Finally, do you find that you have to switch your mind from warm up mode to game/training mode? Yes? Then it doesn’t challenge or stimulate you enough to get your mind focussed. SO you are neither mentally or physically ready for performance. Remember, you are what you repeatedly do. If you are regularly training at less than optimal intensity/speed, then that’s all you can expect come match day.

So what CAN be achieved in a 20min warm up? Firstly, The name “warm up” implies that it does just that. Warm you up. What we really want to do is to prepare the body for the specific movements to follow in the session.

 

MOVEMENT PREPARATION

An efficient, systematic and purposeful approach used to prepare the individual for the specific demands of the day’s training sessions or competition.

Prior to Movement Preparation, all athletes at Speed Academy have undergone 7-10mins of Pillar Preparation involving soft tissue work, active stretching and muscle activation techniques focusing on identified dysfunctions, limitations and weaknesses. In a team setting it is the individual’s responsibility to carry this out prior to going out on to the pitch.

Then we move on to Movement Prep

There are 4 components of Movement Prep:

1)      Glute Activation

2)      Dynamic Flexibility

3)      Movement Skills Integration

4)      Neural Activation

 

GLUTE ACTIVATION

A massive problem with many athletes is that their glutes are often “shut off” through poor posture and repeated or lengthy sitting. The gluteal or bum muscles are the power source for the legs and are vital for multi-directional speed. We also know from our physiotherapy friends, that weak or inactive glutes lead to a variety of soft tissue problems such as hamstring and groin strains as well as further down the chain to chronic and acute knee injuries.

We use various types of mini-band walks to fire up the glutes while moving in a sporting position. Muscle activation in movement is dictated by proprioceptive feedback and movement intent. It should be reactive and automatic. Just squeezing the muscle doesn’t carry over to movement, just as firing a muscle from a prone position on the floor will not activate the muscle to work while in a standing position.. The muscle firing patterns when lying on the floor is very different to standing. Gravity can be such a pain sometimes.

Exercise Examples:

  • Lateral Walks in Athletic Base Position (band round knees or ankles)
  • Hip External Rotation in Athletic Base Position (band round knees)

 

DYNAMIC FLEXIBILITY

Here we move actively through various movement patterns specific to the training demands of the day. This provides us with active elongation of the muscles and active mobility of the joints. Any range of movement improvement is usable because it is task specific.

These exercises or movements are a rehearsal of the fundamental movement patterns and sequencing relative to the work to be done. If you don’t perform them well, on the field, movement will be poor.

Examples:

  • Lateral Squats
  • Lateral Lunge
  • Drop Lunge

 

MOVEMENT INTEGRATION

This now builds on the movement pattern efficiency where we progressively increase the force and velocity. We also progress from simple movement patterns to complex movement skills (depending on skill level of the athlete). Here we are looking for complete mastery of movement skills apparent in the training programme.

Examples:

  • Lateral Pillar March
  • Lateral Pillar Skip

 

NEURAL ACTIVATION

We are now almost ready to start. If the tempo was right, athletes should be breathing heavily, sweating and feeling like they’re already mid-workout. Now we put the cherry on the top to optimise performance. We need to prime the nervous system to work at optimal speed. We want very quick, short bursts of controlled movement.

Rapid jumps from an athletic position or 2” runs work well here. Bursts last about 3 seconds only. Long enough to fire up, short enough to prevent fatigue.

Examples:

  • Rapid Response Hip Turns
  • Rapid Response 2” Run

 

WHAT ARE THE BENEFITS OF WARMING UP THIS WAY?

  • Gradually increases core temperature; this helps with

  1. blood flow
  2. tissue elasticity
  3. range of motion
  • Muscle Activation

  1. Improves body awareness and control
  2. Improves self correction
  3. Decreases injury potential via better mechanics
  • Actively elongates muscle –  strengthening and lengthening

  • Creates Integrated Stability through

  1. Engaging key stabilisers of the trunk in multi-joint movement
  2. Decreases energy leaks – improved power transfer
  • Engrains Good Movement Patterns

  1. Repetitive ritual
  2. Unloaded so none fatiguing
  3. Covers all planes of motion through full range
  4. Provides coaching opportunities to focus on quality and set tone for session
  • Nervous System Activation

  1. Sharpens nervous system and prepares to respond quickly
  2. Elasticity (reactivity)
  3. Challenges dynamic mobility and stability

 

The time spent on movement prep should depend on the needs and ability of the athlete along with the needs of training today. There should be 2-4 exercises in each phase, depending on the needs of the athlete and the demands of the session, lasting anything from 10-25mins.

You should now be ready to go into your plyometric drills, specific movement skills work or pre-match drills.

 

Olympic Legacy – Are We Just Chancing It?

Early Sport Specific Training Allied To An Otherwise Sedentary Lifestyle Is Leading To Chronic Injury And Unfulfilled Potential In Our Young Athletes.

 

The next generation of sports stars may have been inspired by the amazing performances at the Olympics, but long periods of sitting and the health and safety police mean they stand no chance in the world of elite and professional sport.

 

This is compounded by early sport specialisation that is being promoted by sporting governing bodies to ensure that the best athletes aren’t lost to other sports. Repetitive movements lead to asymmetries, inhibited movement ability and pattern overload leading to chronic muscular/joint conditions.

 

Despite the fact that success in football and rugby is heavily reliant on athleticism, very little emphasis is placed in the coaching curriculum on developing good mechanics in acceleration, deceleration, changes of direction and athletic body positioning. While lip service is paid to Istvan Balyi’s recommendations on Long Term Athlete Development, how many coaches out there has the skill and knowledge to be able to correct a player who is off balance when decelerating? It’s not the coach’s fault. He can probably see the problem, but no amount of cueing will get a body to hit a position that it doesn’t have the physical capabilities for.

 

What does the coach do? Shout the cues louder? Accept that the kid is not going to make it?

 

Relying on “natural talent” coming through will provide an ever decreasing pool in years to come.

 

In previous generations, schools and sports clubs didn’t need to teach these qualities because they were  developed through general play. However thanks to the health and safety police, along with the fear of expensive law suits, climbing trees, jumping off high walls, British Bulldog, playground skipping and evasion games have become, in the main, extinct.

 

Our children have replaced running, jumping, throwing, dodging, landing, cycling, pushing and pulling with sitting, slouched over a pc or x-box.

 

When they aren’t doing this, they are playing or training for their chosen sport. The training at sports clubs tends to be focussed more on doing things more or faster than doing it better. So movement quality always gets compromised. Supplementing training with going to the gym and doing single plane, muscle based workouts, or going for a long run will only exacerbate the problem.

 

It seems the coaching federations have been a bit slow to respond to this change in youth lifestyle. They were probably wasting time looking at what the successful countries a doing. Do you think Spain, Brazil, Australia and New Zealand have an outdoor play problem?

 

Recognising Long Term Athlete Development (LTAD) and testing for physical competencies is a start, but it’s not widespread enough and the lack of experience, knowledge and coach training in this area means that its implementation is average at best. Don’t get me wrong. This is neither the coaches’ nor clubs’ fault. I’m a believer in coaching only what you’re good at and doing it very well.

 

*****

After working with and testing many young football and rugby players coming through professional academies, I recognised a trend. They were not physically prepared to cope with the requirements of top level professional sport.

 

I don’t mean they weren’t strong or fit enough. That’s easy to rectify. No, they were mechanically poor.  And this takes a lot more time and dedication to reverse, as well as being far more dangerous. Imagine Lewis Hamilton going out in the next Grands Prix driving your car, but with an F1 Engine. How long do you think the tyres, brakes, clutch, suspension, chassis would handle it? How competitive do you think he’d be?

 

I set up Speed Academy to bridge this gap in LTAD and provide young athletes with the athletic foundation required to succeed in professional sport.

 

Most people are not slow because of their genes. They’re slow because their co-ordination is compromised. Why? That’s where a good assessment comes in, but in most cases, co-ordination is something you lose rather than gain. Look at any 5yr old run, squat, jump and land. By the time we leave school, our movements are a product of what we repeatedly do. If we are not doing all the movements I described earlier, we lose that ability.

Very rarely in training will a football or rugby player sink into a full deceleration position. Most of the time it will be a rushed and abbreviated movement. Then, when required in a game situation, the movement isn’t strong enough. So a compensation is made.

 

The period from 14-18yrs is a time of high speed growth. Limb lengths grow at a different rate to the muscles and tendons. This leads to co-ordination, strength and flexibility issues. This is also the time when there is a pressure to be bigger, stronger, faster. Loading up faulty or compromised movement patterns will compound the poor movement.

 

Training at this age must be very movement quality focussed. Strength, speed and power improvements will come as a consequence of this. You can’t rush strength and size gains at this stage. The hormones in the body will control this. If you maintain co-ordination and movement quality through this period, the player/athlete that comes out of the other end of this hormonal cyclone will be awesome.

 

At the end of August, I’ll be running a 1 day Speed Camp to give aspiring future champions an insight into what is possible. They’ll discover areas where they can improve their athleticism. But most importantly, they’ll learn HOW.

 

At the Future Champions Speed Clinic, attendees will learn how to:

 

  • Warm up for optimal performance
  • Optimal athletic stance for reactive movement and strength
  • Accelerate quickly and efficiently
  • Decelerate rapidly while keeping your eyes on the game
  • Change direction with balance and control
  • The first step tricks used by the quickest players

All this will take place outdoors on a 3G surface at La Liga Soccer Centre in Thornbury.

All attendees will receive a free Speed Academy T-shirt, supplemental speed training handout and a £50 voucher for Speed Academy.

Who is it for?

Anybody playing a multi-directional field or court sport aged 14-18 who want to get an edge on the competition.

Date: Thu 30th August

Time: 9:30-4:30 

Venue: La Liga Soccer Centre, Thornbury, Bradford

Only 20 Places available

 

You can learn more and register here

 

 

Rapid Acceleration – It’s In The Detail

Acceleration is the holy grail of most multi directional sports. If you can burst through tackles or accelerate yourself out of trouble, it’s a priceless tool to have. If you’re slow off the mark, it doesn’t matter if you have amazing skill, you’ll rarely get the chance to show it because it’s so difficult to find space.

You accelerate out of a direction change. First step quickness is only useful if you continue to accelerate away. Deceleration doesn’t just stop at a standstill, you accelerate back out. This is why I always work on acceleration first in any training programme.

The goal of acceleration is to sustain a balanced posture while optimising the direction and magnitude of force in an effort to reach maximal velocity as fast and efficiently as possible.

There are three things we work on when improving acceleration:
Posture
Leg Action
Arm Action

When you break things down this way, the training becomes logical and you don’t just spend all your time doing starts and trying to make them faster. We all know that doesn’t work.

POSTURE
Your trunk needs to be strong enough to remain still while the arms and legs are driving it maximally in all directions. We need to train the pillar (core) to resist movement. So sit ups, side bends and Russian twists are of little if no use.

In order to keep the pillar still, we also need to improve hip and shoulder range of motion. if the hip lacks extension 2 things will happen, you will have a shorter stride length (we’ll discuss this later), and/or your body will make up for the discrepancy by extending the lower back. This results in slower acceleration and painful/tight lower backs and hamstrings.

If the shoulder lacks range of motion, the compromise comes fro the upper back, causing restricted lung capacity, collapsed posture and excessive rotation of the upper body.

We work on these deficiencies with daily prehab and again as part of the warm up. The warm up is vital to this. You need to prepare the body for what it is about to do. Every body is different, so needs preparing differently.

If the pillar has been worked on in an isolated fashion, it needs to be integrated into the required movement patterns otherwise it’s a lot of good work with no benefits.

At Spped Academy I like to use Pillar Marching and Skipping to focus on posture while the limbs are driving hard and Wall Drills to get the body used to the correct body position and force direction.

LEG ACTION
this is where some people get it (the fast ones) and some people don’t (the slow ones). The beauty is, as soon as the ones who didn’t get it, do get it, they are no longer the slow ones.

Te leg action really comes from a mindset. Your mind is telling your body to get from A to B. quickly as possible, so you begin to reach forward, both with the arms and the legs. This is what is called over-striding and actually causes a braking effect. so how do you take those brakes off and start to accelerate to your potential?

Focus on driving the knees back and down. Think about pushing the ground away behind you. The harder you push, the faster you’ll accelerate. If you focus on driving the knees, the force will come from the hips (Glutes). These are your power source. Think about power rather than quickness. Don’t try to rush side frequency. That will increase naturally as your body accelerates. Quick feet is not a part of acceleration.

Our Pillar Marches help your mind focus on the knee action while keeping posture still. Hill sprints of about 15m bring the angle to you while you are getting used to the Wall Drill. At Speed Academy we also use a push sled (not pull) to integrate the leg drive with body position.

Once you have developed your plyometrics programme, bounding exercises are excellent to work on that powerful back and down knee drive.

We always finish off with 4-6 x 10m sprints to put it all together.

ARM ACTION

Your arms will not make you faster – but they will make you slower if they are not efficient and in sync with your legs. What I mean by this is, don’t waste too much time on the arms unless they are holding you back.

The main mistake here is the same as with the legs. Most often athletes reach forward and focus too much on the hands, when what we want is to drive the elbows back to create a blocking effect for the leg action. This is where shoulder range is important. With the elbow now driving back, look to snap the hand back and down. Imagine you are flinging spaghetti at the wall behind you.

Without great posture the arms a of little active use. posture allows the shoulder blades to drop down into their rightfully place. Weak posture causes the shoulders to rise. 

 PUTTING IT ALL TOGETHER

This is how an acceleration session looks at Speed Academy.

Pillar Preparation 10mins – 
Foam Rolling 
Active Isolated Stretching
Muscle Activation

Movement Prep 10-15mins – 

Band Walks 
Dynamic Mobility (focusing on the requirements of acceleration) 
Movement Integration (pillar marching/skipping)
CNS Activation (rapid response jumps/hops/runs)

Movement Skills 30mins – 
Wall Drills (e.g. posture holds)
Prowler March
10-15m Hill Sprints 
Lean, Fall, Run

I will work on one specific movement skill 2-3x a week for at least a 4wk block to allow the movement patterns to be learned, grooved and then applied to the sporting situation. You can’t expect the skill to hold up in a reactive, chaotic situation like sport unless it has been mastered in isolation first. 

The next block might be first step quickness. This begins the integration of your acceleration skills into realtime play.

Is Your Strength Training Making You SLOW and Weak

Hey, I’ve been in the gym a lot recently and have seen some awful sights. So I wanted to put this post up about strength training and speed.

FORCE = MASS X ACCELERATION
So increase the force and you increase the holy grail of sport speed, acceleration.

With that in mind, the gym must be the best place possible to get faster.

So, with Men’s Health in hand, you toddle off to the gym to get stronger. In all those magazines and Internet sites there’s plenty of information on how to lift weights to get faster. And don’t forget the core work to prevent injury.  
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There’s a wealth of information out there on how to get strong. Nearly all of it based around the body building industry. Everyone at the gym is an expert. All the talk is about split routines, super sets, drop sets, German volume training etc.

When you think of a body builder, speed and agility isn’t the first thing that runs into your head is it.

Your body is really clever. When you stress it, it repairs itself a little bit stronger so that next time it can cope easier. The thing is, it’s so clever that this adaptation is very specific. In fitness jargon we call it Specific Adaptation to Imposed Demand. So if you stress your body with the bench press, your body will adapt to be stronger at the bench press. If your sport requires you to push something away while having a support behind your back then your quids in. Otherwise it’s of very little physical benefit.

But hey, your chest and arms look good, no?

It’s the ego that drives it, the same ego that drives us to be competitive. You want to see improvements in the mirror and improvements in the weights or reps. This means that exercises that co-ordinate and link several areas of the body – as they would be required to do in sport and life -are ignored, while adding weight and maxing out trumps movement technique.

What happens is you get very strong in poor movement patterns that don’t relate to your sport, in ever decreasing ranges of movement. Your body always prefers the way it’s strongest, so you will adopt the poor movements you’re encouraging in the gym. and you will eventually become weak outside these patterns. This leads to injury.

So what should you do? 

Perfect good movements. Once they are perfect (and only then) should you load this movement. If you load a poor movement, you’re gonna get hurt. Add load to the movement, then speed it up

 When you are developing a movement, repeat it and repeat it, but NEVER take it to fatigue. Lots of sets of low reps (3-5) is the way here. While you’re resting between sets, do some accessory exercises that may help the movement (e.g. for the squat you could incorporate a glute stretch and core firing) free up what’s stiff and fire up what’s weak/dormant.

At Speed Academy, I find that athletes get much faster purely by mastering the basic movements of squat, push and pull. No clever exercises or equipment. These are fundamental movements that your body needs to be able to do. Perfecting these clears up many dysfunctions and transfers well into sporting movements. Once we’ve established a perfect foundation, we can go from simple to complex, stable to unstable, controlled to explosive, body weight to external load.

Master the basics and lose the ego. I would always suggest you spend some time with a certified strength and conditioning coach to help you with technique. I don’t care if you can squat twice your bodyweight for 10reps. You’ll get huge benefit from clearing up your weaknesses and dysfunctions. You’ll move faster and with more power. Then start to loads it up again.

I’d like to hear any problems you may be having with your gym routines.Just drop your comments below and I’ll post the replies on here.

Yours in speed

Rob

  

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