Would your season benefit from a boost of intensity?
The NFL Combine takes place every February to showcase all the up and coming talent in American Football.
So, on 31st January, I’m organising The Speed Academy Combine in Horsforth!
Open to young athletes from all sports, it will be a series of sports specific tests to see who’s got it and who hasn’t.
It is a massive opportunity for young sports people to work hard on certain universal sports skills and pit their abilities with friends, teammates and athletes from other sports.
This testing event will highlight where they are strong and what needs attention.
Each test has a scoring structure, a bit like the decathlon in athletics. The athlete with the highest total in the 2 age categories (11-13 and 14-16) will receive 1 term FREE membership to Speed Academy (value up to £175) or a half day Speed Camp for their team (value up to £300).
There will also be on the spot prizes of training apparel for outstanding individual performances.
There are no losers.
If you find that your athleticism is holding you back, then you’re in the right place. That’s what we do!
The number of adolescents and pre-adolescents who participate in organized sports has increased over the last couple of decades. With this increase has come a corresponding increase in sports injuries.
Knee injuries are very common in growing bodies and can be devastating for both the injured athlete and their team, often costing a whole season of play. Strategies to reduce the number of such injuries and to ensure prompt and accurate diagnosis are critical.
There’s something strange happening to a large number of adolescent and pre-adolescent children on sports pitches every where.
It’s not a new phenomena, but it seems to be getting worse and is occurring right under our noses. If the national media get hold of it it will be labelled an epidemic.
It’s not obesity… or acne… or the sudden personality change. Something far more disturbing.
Young, talented, hard-working sports people across The land appear to be having their bodies snatched, and replaced with the body of someone who has never played sport before.
It’s heartbreaking. One minute your child is an athletic young player enjoying their sport and displaying all the attributes of a future champion. The next they look as coordinated as a new-born giraffe on roller skates.
Years of hard work. Hours of dedicated practice and honing of their skills seems to have disappeared.
Not only that, but they spend most of their time with niggling injuries. Knee pain. Unidentifiable muscle pains. Thigh strains. Shin splints. Back ache.
The doctor tells you it’s growing pains and will pass.
The physio advice is to stretch the tight muscles to regain mobility.
So they stretch their hamstrings, quads and groin. They do it for a while but then give up.
Then on the return to the Physio, there’s a stand-off. The Physio says they aren’t seeing any improvement because they aren’t complying with the stretching. The child’s says the stretching feels like it’s going to snap and saw no improvement so lost the motivation to do it.
In the mean time, your young player is rapidly losing confidence. They have had to adapt the way they move to still play their sport with their new body. And these awful movement patterns are becoming permanently ingrained.
Players who were way behind them on the pecking order are now overtaking them.
The sport they loved is now just a constant source of frustration and inadequacy. Nobody has an answer for them and the coaches that couldn’t do enough for them a year ago, now seem to have little interest in their issues.
As a parent it’s painful to watch. You can see the pain and anguish they’re going through, but feel helpless.
This is one of the key reasons I formed Speed Academy. The majority of young players that come to me are in this exact situation.
Most parents don’t see the need for dedicated athletic development until certain developmental issues highlight the deficiencies in sports training and school PE.
But it doesn’t have to be this way.
When you understand what’s happening, it’s actually quite a simple solution.
Even better, if you have kids who are yet to go through this stage, it’s avoidable.
The medical advice that many parents get told is that the bones grow in spurts while the muscles and tendons grow at a steady rate.
So there will be periods, where the bones get too long for the muscles, making them tight.
So the answer is to wait until the soft tissue catches up and you can speed the process by stretching.
I used to advise this too. It kind of makes sense.
But then, when I started working more with young athletes, I actually had a chance to see what was going on.
The kids presenting with Osgood-Schlatter disease and other related knee problems all had the same faulty movement patterns.
Movement patterns that would cause huge stress for the knee joint and tendons. Allied to the multi-directional nature of the sports that they played and you have all the mechanisms for a chronic knee problem.
So what was the nature of this faulty movement pattern?
Why was it happening to young people that previously moved so well?
To demonstrate what’s happening, you need a hammer.
Get a big mallet and hold it in one hand half way down the shaft and lift it up and down using just your wrist.
Your wrist represents the hip, the shaft is the thigh, and the hammer mead represents the additional weight of the lower leg and foot.
Shift your hand a couple of inches further away from the head and repeat. Not as easy, huh?
Now try holding it right at the end.
This is how it feels when your thigh bone rapidly grows.
Where previously, the body could handle the shorter limb through a full range, the now longer and heavier levers create a higher strength demand.
The hip muscles can only control these levers through a much shorter range. Anything outside this range would be beyond the capabilities of the muscles thus leading to possible tear.
So in order to protect them from being torn, the body limits the length available.
With certain muscles shortened, movements have to adapt.
Feet splay out like a clown when trying to accelerate.
When they decelerate, the back bends like a willow tree in the wind. And posture all round is weak.
When they try to run, it looks like their feet are stuck in treacle. It looks like the whole body gets involved in dragging the foot off the floor and through for the next stride. Knee lift is none existent.
This isn’t a flexibility issue.
It’s a strength one.
We need to create a buffer zone of strength in the hip and trunk muscles. Then and only then, will the body will remove the safety restrictions.
Therefore, through this growth period the focus should be on postural awareness, and full spectrum strength through full range of movement.
Basic strength exercises performed with good technique are all that is required here.
With this understanding it is possible to prepare your players in advance so that the growth spurt has a minimal effect on their athleticism and hence enjoyment of sport.
It is criminal that young athletes – even those in professional football and rugby academies – can fall completely out of the system having shown so much promise.
It’s unnecessary if robust training systems are in place and the children, coaches and parents are educated and buy into it.
As part of my ‘Developing The Growing Athlete’ month I’ll be holding an educational workshop for parents and coaches on Thursday 17th April.
If you’re interested in helping your child/ren achieve their potential and continue to enjoy playing sport then please contact me via email, Facebook or Twitter for further details.
If you have found this article useful, I would be most grateful if you could share it in the usual social media channels.
Yours in speed
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.
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.
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:
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…]
10 TIPS FOR FASTER ACCELERATION
The ability to accelerate into space or away from defenders is a devastating skill to have. Instantly the opposition treat you differently because this kind of pace is hard to handle.
Somebody with a high top end speed will just be marked closely and not allowed the space to get up to speed.
A player who can accelerate from a stand-still is much more of a handful. Get too close and they’ll leave you for dead. All they have to do is get you to commit one way and BANG they’re gone the other way.
The key to rapid acceleration isn’t genetic (good genetics increase your potential but don’t guarantee good mechanics) it’s technique. I’m going to give you 10 ways you can begin to improve your acceleration now. If you improve 5% in each area imagine the difference that will make to your speed.
These are not in any particular order, but if you don’t do number 1, the rest will prove much more difficult if not impossible.
1. GET A MOVEMENT SCREEN
No, really. This is the most important thing you can do when approaching any kind of performance enhancement.
The way you move is dictated by your history. 12yrs of sitting 5hrs a day at school takes it’s toll. As do any previous injuries, repetitive movements and poor coaching. There’s an underlying reason why you run the way you do.
Over the years, you’ve most likely developed various movement dysfunctions and/or asymmetries. Putting more force through a faulty mechanism will only lead to breakdown.
Getting a movement screen will highlight anything that will cause you to compensate and move inefficiently. You can then correct these areas and it will be like taking your car in for a full service. All movements will be smoother, balanced and more efficient. The key attributes of speed.
Seek out a recommended strength and conditioning coach or sports physiotherapist who offer some kind of systematic movement screen. Ideally, I look for those certified in the Functional Movement Screen, or Kinetic Chain Assessment as they a robust systems providing reliable information.
2. TAKE THE BRAKES OFF
So you’ve had your movement screen. It should have highlighted issues that are slowing you down. By applying a corrective programme you will mobilise areas that have become tight and activate muscles that were dormant.
Do you think McClaren would send out a car that had a sloppy clutch, buckled wheel and warped brakes?
Is it a good idea to increase engine power before dealing with these fundamental problems?
To achieve an effective acceleration position you need sufficient mobility in the ankles, hips, rib cage and shoulders. To maintain those movements, you need to make sure there is good energy transfer from feet to hips and hips to shoulders.
Corrective exercise shouldn’t be viewed as injury prevention, it will actually vastly improve performance in itself. As well as allow greater power to be transferred through the system.
There’s no such thing as injury prevention work or prehab. Just good training. By improving the movement system, you move more easily with less resistance.
3. STRENGTHEN YOUR PILLAR
The core is a very ambiguous term. Most people tend to think of it as just the abdominal area. I prefer the term trunk to cover the whole area from the shoulder blades to the pelvis inclusive. Even better is the concept of the pillar I learned from Athletes Performance. This helps us envisage how we want it to operate – as a strong, sturdy support that all other strength is built around.
If every ounce of force you put through the ground is going to move you forward, then the pillar had better transfer that energy like a golf ball rather than a squash ball. All force is generated from and transferred through the pillar. So it had better be strong.
OK, when I say strong, I don’t mean cover model abs. Exercises where the trunk resists force rather than creates force are the order of the day here. Sit ups, crunches, side bends and like are exercises that flex the trunk.
This will make you strongest in a flexed posture. This will lead to shoulder and neck tension when you run. It’s also a major cause of sports hernia. You want to avoid torso movement in sport, so that’s what you train for.
Exercises I use include various styles of crawling, single arm pushes and pulls, cable chops and lifts. You want to progress the exercise to finally perform them all in am upright, standing position. As you would be in your sport.
Sprinting places huge forces on the pillar in all directions. Deceleration and direction change even more. You cannot be too strong in this area.
4. SINGLE LEG STRENGTH
Squats and deadlifts have their place, but the weakest link in acceleration tends to be the feet, hip and pelvic stabilisers. Applying force through one leg is very different to doing it through two. In your sport, how often are you on two feet?
Do a 2 footed jump as high as you can. Now do the same on one leg. Swap legs.
Was there a difference on one leg than two?
How about the difference left to right?
Start practicing split squats and lateral squats TODAY! Perfect the technique with body weight only rather than add weight. Only add weight when you can still perform the exercise perfectly. If the hip or knee deviates, or you can’t relax your feet, regress the exercise.
5. GET COMFORTABLE LEANING FORWARD
Many of the players I work with stand up vertical straight away when accelerating. This is the equivalent of attaching a parachute to your back. You can’t generate force from an upright position.
Acceleration should feel like a perpetual fall. Your body will automatically rise as your speed increases. This does not mean look at the floor! You can’t see the game if you’re looking at the floor.
The causes of this problem are 1) Weak pillar (we’re dealing with that right?) or 2) fear of falling.
Use Wall Drills to get used to being in a leaning position:
Stand facing a wall at arms length with your hands on the wall at shoulder height.
Take 2 small steps back so you have about 50* lean.
Create a straight line head to heel, thighs and Glutes squeezed and chest lifted up through your biceps.
Now lift your right knee into a sprint position while keeping perfect alignment.
Push the wall away, do not lean on the wall!
Hold this position for 20secs the swap sides.
Sled or partner pushes allow you to get used to driving the ground away forcefully while keeping your acceleration lean.
Hill sprints bring the lean to you (see no. 7). Gradually reduce the incline as you get more accustomed to leaning.
6. DRIVE BACK AND DOWN
Many people reach forward and focus too much on driving their knees in front of them. Instead, focus on driving the knees back and down. Don’t worry about knee lift, that will just happen.
Drive the knees like pistons from the hips. Don’t be polite with this. The force created from hip to knee is the force that goes through the floor. The greater the force, the faster you move.
Pillar marches are a great tool for drilling in that knee drive and for firing up the Glutes and hamstrings prior to acceleration work.
7. HILL SPRINTS
The benefit of hills is that they bring the angle of lean to you. Great if you don’t have the luxury of push sleds and harnesses.
A short sharp hill of about 10% will allow you to focus on the driving back and down in a leaning position.
6-10 reps of 10-15m is ideal.
These are explosive so take 1-2min between sprints. This is technique work remember. Not fitness.
8. PUSH AS MUCH GROUND AWAY AS POSSIBLE
Fast feet does not equal fast acceleration. Tap dancers have fast feet, but they don’t get anywhere. We want force through the floor, lifting the foot off too soon will reduce force massively.
Acceleration is the opposite of top end speed. You actually want to keep the foot on the ground as long as possible (as long as it’s pushing maximally).
All the time you’re pushing through the floor, you’re accelerating and the last 15 degrees of extension are the most powerful (which part of the squat are you strongest, the bottom or the top?).
When driving out, think push, push, push. Try to make the stride as long as possible. But by pushing, not reaching.
9. WARM UP FOR SPEED
This sounds obvious, but your body must be fully ready to move fast through large ranges of movement. The warm up isn’t just about raiding body temperature.
You need to ensure you have full range of motion, the sleepy muscles are activated,
the muscles, nervous and energy systems are primed. It should flow seamlessly and take you from doing nothing to maximal performance without fatiguing.
Ours looks like this:
Soft Tissue Work (optimise tissue quality)
Active Isolated Stretching (remove the brakes)
Muscle Activation (fire up dormant muscles)
Dynamic Mobility (show the body the positions you require of it)
Integrated Movement (put it all together with rehearsal of good movement patterns)
CNS Stimulation (get nervous system up to speed)
10. WATCH THAT 2ND AND 3RD STEP
This is the one that pops you up. Trying to over stride or stopping yourself from falling will cause you to put your foot in front of your hips. The foot will land flat and put the brakes on instantly. You also run the risk of pulling a hammy doing this.
Focus on the knees driving like pistons and keep pushing the ground away. If it scares you, you got it right. You will feel no resistance and it may feel easy.
The key to remember about acceleration, If it feels slow, it’s usually fast.
Yours in speed
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:
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.
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
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.
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.
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.
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.
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.
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:
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
Venue: La Liga Soccer Centre, Thornbury, Bradford
Only 20 Places available
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:
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.
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.
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.
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 –
Active Isolated Stretching
Movement Prep 10-15mins –
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)
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.
I was working with a tennis player this week who has a chronic groin problem. His lack of hip mobility means that, in order to make the shots he wants to, he has to compensate through his spine.
Ideally, his legs and footwork should get him to the shot, keeping perfect posture throughout the stroke. This perfect posture will keep his head still through the shot and enable him to see his opponents movements in his peripheral vision. Not only this, always having great postural alignment gives a consistent, repeatable technique that has optimal transfer of power from hips into the racket.
The tightness he has in his groin means he can’t sink his hips low enough to hit low volleys, half volleys and ground strokes correctly. To make up the deficit, he has to bend at the spine. This gets him close enough to play the shot.
The ramifications for this are huge. As his spine bends, the torso rotates differently which means his hands have to compensate and reach to make contact. In effect he’s inventing a new shot every time. Power is lost in the shot, and because his centre of gravity has shifted further towards the edge of his base of support, he is not as quick to recover. What’s most significant though is that, as his spine flexes and one shoulder drops, his head has moved with them and they are no longer level. This makes hand eye co-ordination less accurate and as he follows the ball, he loses sight of the other side of the court, and hence his opponent’s movements.
What the he’ll has any of this got to do with football?
A change of direction in football – with or without the ball – poses the same problem. If you’re moving relatively quickly, you have to sink the hips to decelerate and change direction. Top players will maintain an upright posture while doing this (Zinedine Zidane was fantastic at this so no excuses for you big guys).
This sinking of the hips means that you can keep a straight torso. This small difference allows you to keep your eye on the flow of the game while changing direction and losing your marker. Once the cutting movement is complete, because you’ve had your eyes on the game throughout the move, you”ve created the space needed and slot that incisive pass or drive into the available space.
Let’s now assume you have poor core strength and hip mobility. As you sink to change direction, your spine flexes and your head drops. Eyes are on the floor at this point. Not by choice but by physical necessity. As they slowly drag themselves out of the cut (trust me, you ARE slow if you aren’t dropping your centre of gravity low enough) you lift your head to look for your pass. For the next .2-.5 of a second your eyes are trying to catch up with the game. Then you find your man and start to make the pass. Too late, you need to push it again to create yourself a bit more space and the game moves on.
Without postural (pillar) strength and the necessary hip mobility you will always be playing 1-2secs behind the top players. Glass half empty
Work on your pillar strength and hip mobility and you will be able to play at a much higher standard than you currently are. Without feeling rushed. Glass half full!
Don’t be silent. Let me know your thoughts in the comments below.
Yours in speed