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Thursday, December 14, 2017

PRE-SEASON TRAINING DO'S #17 - TRAIN SPEED OR LOSE

This post will hopefully persuade you train speed in it;ls proper fashion, or risk losing a lot of games in 2018.

Last night I was able to make my team's training to run the fitness stuff and I was also able to video the sprints to time each player to get a baseline time to improve upon.

What this post will show is the small but very big differences various levels of speed are and how they can implicate a game to the point of winning or losing.

I'll continue to harp on this speed thing until every footy club in Australia is training it correctly.

Here's the full video of a 10m sprint over 10m from one of the groups last night:


Right  now we;re going to focus on Mark, the bloke furthermost away from the camera and my good mate and fellow Sydney Swan follower Klompy, who hopefully won't crack the shits over this, closest to the camera.

Mark is a new player to the club and I only met home last night but you can clearly see he has pretty good to excellent speed. He tested the best by far last night but we have 2 other outstanding speedsters that I can't wait to time who weren't there last night.

Klompy is a South Yarra vet who was part of the thirds premiership last year.

This first image shows the initial take off of Mark and Klompy which occurs pretty such at the same time. Marks head is lifting up and Klompy's left leg has just come off the ground as you can see:


Every time there is a loose ball to get, a lead to perform or a player to chase, you accelerate.

Every. Single.Time.

This shows the footy is essentially a game of repeated acceleration bouts mixed with some longer runs.

Surely underpins the importance of high speed acceleration and if it doesn't I don't know what to tell you.

Look what happens after Marks first 5m segment:


Mark is way ahead of the pack hitting the 5m mark in 1.22secs, well ahead of premiership hero Klompy.

Even in as little as5m or 1.22secs, Mark has put 1.5 - 2m on Klompy.


Premiership Medal wearing Klompy has reached the 5m mark in 1.65secs which isn't the worst time you'll fond by far, but Mark still holds a 1.5 - 2m lead over him which shows that if you can accelerate hard and fast immediately, you'll rarely get overtaken.


Mark crosses the 10m line in 1.93secs and Klompy may have fallen a little bit further behind between shots, but he has a medal and I don't.


He may have won a grand final but this is no grand final sprint and Klompy finishes the 10m in 2.38secs.

The tape looks like this:

5m Times - Mark 1.22secs / Klopmy 1.65secs

10m Times - Mark 1.93secs / Klompy 2.38secs

Second 5m Segment - Mark x .71secs / Klompy .73secs

With Klompy also equalling Mark's 5 - 10m time, this surely now shows you that the initial steps in your acceleration are the most important as that is where Mark had the advantage in this set.

With only a 1.5 - 2m or .43 of a second advantage, look at the extra time and space you can get on your opponent giving far more time to maintain high skill and/or make the correct decision .

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