- When training hip abduction, hip extension will also improve without training it directly...train hip abduction for 4 - 6 weeks then introduce hip extension after that...side hold band clam + lying band hip abduction with tibial external rotation + band fire hydrant + standing band single leg hip abduction all x 45sec isometric holds + band side steps x 10, 9, 8 reps
- Reactive sprint
Drills include forward ankle jumps, backward ankle jump, backwards slow prime time, sideways slow prime time, 2 pop a-skip, 2 pop b-skip, single leg high knee each step sprint, high knee dribble, medium knee dribble, straight leg dribble, calf
dribble, prime time, wall march, resisted march, wickets
- Sled
metrics to track: v0 (m/s) – highest % of speed that can be used to determine training
loads as a % of max velocity...f0 (n/kg) – maximum horizontal force production per unit of
bodymass...pmax (w/kg) – maximum horizontal power per unit of bodymass during acceleration...fopt
(n/kg) – optimal force production to elicit maximum horizontal power and shows how much
force is necessary to optimise/maximise horizontal power output...vopt (m/s) – shows
how much velocity is necessary to optimise/maximise horizontal power output and if you
produce your best effort against a resistance that forces you to run at vopt
then the power output will be maximal...lopt (kg) – the optimum sled load
necessary to elicit maximum horizontal power so it is crucial that you test and train on
the same type of surface...rf (%) – is the ratio of force describing how much
of the resultant force applied results in horizontal force production with the higher the score the better...drf – the rate of decrease in ratio of force as speed increases
linearly with increasing velocity during acceleration and as horizontal force decreases as max velocity is reached, this shows your ability maintain horizontal force as speed increases...so if I attain a value of .10 and you .05, then you lose about 10% of net horizontal force with every 1 meter/sec increase in velocity where I'll only lose 5% and it’s this that separates the elite sprinters to the rest of us
- The optimal sled load for acceleration development is 48 - 52% of your fastest time over your chosen distance...so if your PB is 3.07secs then 3.07 / .52 = 5.90 and 3.07 / .48 = 6.39 so you'd find a sled load that allows for your 20m sprint to fall in that time range...for late acceleration over 10 – 30m use about 20% less then your bodyweight or 80 – 85% unloaded maximum velocity sprints x 30 – 50m
- Medicine ball knee punch drill reinforces upright posture and front side knee lift...use a 3kg or
less medicine ball...hold at belly button height
- Max velocity sprinter
actions: high velocity extension for hip extensors at short lengths (jump squats/swings/trap bar deadlift jumps) and hip flexion through
full range of motion (cable knee drives etc)
- Weighted
pants sprint program
- Cat
and mouse acceleration races over 20m where the leader starts 1m in front of the chaser...lead player starts backwards facing the chaser and the chaser starts in a lateral position (do both sides)...sitting lateral facing the same way...push up position both in lateral positions and push up with both facing forwards...half kneeling lateral position with both players facing the opposite way...lateral 3pt starting position with
players facing the opposite way...standing lateral position with both players facing the same way...lateral prone position with both players facing the same way...half kneeling lateral and half kneeling forward
- To decrease muscle
slack do drop catch band back squat x 3 / high step bottom position jump with reset x 3 / band assisted drop
squat with reset x 3
- Off-season speed program block 1: 8 – 12 x 3secs with 50 – 75secs rest...block 2: 6 – 8 x 5secs with 75 – 90...block 3: 4 – 6 x 7 – 8
with 90 – 120secs...in the rest period do a neural perplexity drill (side to side agility ladder + passing tennis ball around waist + a math problem) that takes 3 –
5secs and you could even throw in an easy mechanics drill like an
a-march etc
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