Strength
To maximize the transfer of our training we utilize:
Ground-based movements
- Movements performed on your feet. The more force put into the ground the higher you jump and the faster you run.
Multi-Joint Movements
- Movements that require the transfer of force through multiple joints of the body
Three-Dimensional Movements
- Movements requiring stability in all three planes, up and down, side to side and forward and back. This is accomplished through the use of free weights.
Progressive Overload
Overload happens when the body responds to training loads greater than normal. Overload causes muscle tissue to breakdown, go into a catabolic state. The body then adapts with proper rest and nutrition. By compensating repeatedly, the muscles develop strength or endurance depending on the stimulus. Progressive application of the training load (volume + intensity) is a fundamental component in program design which will maximize performance while preventing injuries.
Periodization
Periodization is the progressive variation of training regulated by the period of the year and the maturity of the athlete. When the neuromuscular system becomes accustomed to a training stimulus over a period of time it will cease to progress. Periodization promotes continued training progress throughout an athlete's career.
Torso Development
Bracing locks the torso into neutral position creating stability for the spine, hips and shoulders. Stability is achieved from the co-contraction of the anterior, lateral and posterior musculature of the torso.
“A stable, well organized spine is the key to moving safely and effectively and maximizing power output and force production”
- Three Reason for Bracing:
• 1. Dramatically decreases risk of injuring CNS
• 2. Disorganized spine leads to mechanical compensations
• 3. When spinal position is lost there is a decrease in force production and a loss of stability in the hips and shoulders.
(Dr. Kelly Starrett)-
- Athletes must develop the coordination to hold the spine in a neutral position and avoid:
• Hyperextension- Gaining stability by arching the back, this will compromise the spine.
• Flexion- Rounding forward of the lower back, this will compromise the spine.
Speed Philosophy
Increase Stride Length
- Increase the force applied into the ground.
• This is why we squat, single leg squat, Olympic lift, perform plyos and various sprint protocols
Stride Frequency
- Increase the number of steps taken without decreasing stride length
• Mechanics
Mass Specific Force
- The amount of force needed to move a mass
• This is why we increase strength and decrease non-functional body weight (relative strength).
**Speed must be trained with max effort and full recovery.
Acceleration
The ability to reach maximum speed in the shortest amount of time
- When teaching acceleration we will use the acronym P.A.L.
P- Posture: Torso is set and hips are through. Lean from the ground at 45-60 degrees. Shin angle matches torso angle.
A- Arm Action: Arm rotates from the shoulder with the elbow at a 90-degree angle bring the hand from the chin to the hip pocket. Arms stay close to body not allowing any wasted side to side movement. Arm action dictates leg action.
L- Leg Action: Knee up, toe up and strike under the hip. Focus on driving the ground behind you.
Lateral Movement
The ability to decelerate, change direction and re-accelerate in the shortest amount of time.
- When teaching change of direction we will use the acronym P.A.L.
P- Push to Move: The muscle that push are stronger than those that pull.
A- Athletic Base: We never want our feet in a position where we cannot react and change direction. Do not click heels together.
L- Low Center of Gravity: All movement requires the management of the relationship of your center of gravity to your base of support. Maintaining a low center of gravity will allow an athlete to create the angles needed to push to move.
Speed/Agility Progression
- Programmed: Athlete knows the direction and how far they are going. This allows for technique to be developed in a controlled setting. (Example: Cone Drills)
- Competitive: Athlete is now racing an opponent through a programmed drill. This will increase the intensity of the drill and challenge the athlete to maintain technique.
- Reactive: Athlete will now be challenged to react to the movement of an opponent in a tag or chase scenario or reacting off of the direction of a coach.
