Developing

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Developing Training Sport Specific Speed

• John P. Piper, MA, CSCS, ACSM-HFI
• Toppenish SD Performance Training

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The Toppenish Philosophy

• Injury proof
• Improve work capacity (athletic fitness)
• Improve performance through athletic skill (vs.
  sports skill)
• Help each athlete have the best experience
  possible

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The Elements

• Performance Psychology
• Performance Nutrition
• Injury Prevention
• Comprehensive approach to training the Components
  of Performance Fitness

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Coordinating with Team Coaches

• Questions and communication
• Whats the problem?
• Whats the Science?
• How do we apply the science to move toward
  solutions? (Applying the Science)

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Want speed? Start early

• Speed is most efficiently patterned early in an
  athletes development. Therefore training should
  begin at the critical stage of developmentbouts
  of exercise with full recovery.
• - Vern Gambetta

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12 Components for developing Sports Specific
Speed

• 1 Movement Preparation for Speed Development
• 2 Core Training
• 3 Prehabilitation for Speed Development
• 4 Strength Endurance Training
• 5 Power Development
• 6 Straight-Ahead Speed
• 7 Lateral Speed / Agility
• 8 Metabolic demands
• 9 Flexibility
• 10 Recovery
• 11 Nutrition
• 12 Putting it all together

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Running Speed, Straight-Ahead Speed

• Running speed is an interaction of an athletes
  stride length and stride frequency (stride rate).
• Stride length relates to body height and leg
  length (moderately trainable).
• Stride rate has a much greater impact on final
  velocity (highly trainable)

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Injury from sprinting

• injury occurs when sprinting due to the
  deceleration of body segments.
• Hamstrings
• Hip Flexors
• Keys to prevention strength dynamic flexibility

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Injury from Agility

• Stopping or breaking forces
• Eversion sprains
• Non-contact ACL (PEP program, www.aclprevent.com/i
  ndex.htm, www.training-conditioning.com)
• Key to prevention Proprioception

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Component 1Movement Preparation for Speed

• Movement prep prepares the body for the demands
  of training or competition.
• Prepare at the intensity that the body will be
  expected to perform.
• Get ready to fly

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Movement Preparation

• Ability to perform at a high level.
• High energy activities that stimulate all systems
  dynamic movements.
• Dynamic movements that simulate performance
  movements multi directional Jumps, slides, and
  change of direction
• Prehab acceleration and deceleration training
  decrease injury occurrence (ACL)

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Movement Preparation

• Simple to Complex
• Increase body temp., heart rate, respiration
  rate.
• - Jump Rope
• General Movements
• - Skips, Hops, Jumps (45 pop)
• Dynamic Flexibility
• - Hamstrings, Hips Flexors, Hip Rotators
• Compound Movements
• Multi-directional movements
• Transitions
• - Quick, smooth changes from one pattern to
  another (sports specific)

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Component 2Core Training

• What is the core?
• The core musculature can be defined as the 29
  pairs of muscles that support the
  lumbo-pelvic-hip complexThe core is also
  referred to as the power house, or the
  foundation of all limb movement.

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Core Training

• How should the core be trained?
• Strength vs. Stability
• Multi-directional
• Simple to complex
• Lying to standing
• Static to dynamic

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Core Training

• Core Bracing
• - Stand tall
• Stabilization
• - Planks and holds
• Flexion Extension
• - Hip-ups and walk-outs
• Rotation
• - Chops and swings

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Component 3Pre-habilitation

• Prehab acceleration and deceleration training
  decrease injury occurrence (ACL)

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Pre-habilitation for Speed Development

• Hip Complex
• Hamstring
• Hip Flexors
• Hip Rotators
• Train the movement,
• not the muscle

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Pre-habilitation

• Hip Flexors
• - Dynamic flexibility movements
• Hamstrings
• Step Ups
• Lunges
• Hip Extensors Rotators
• Seated bands
• Monster walks

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Component 4Muscular Strength Endurance

• Resistance Training (not always weight training
  body weight) should be a part of your training
  plan

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Strength/Endurance

• In-season strength training
• Improves injury resistance.
• Maintains a higher season-long fitness level.
• Improves confidence and self-esteem (motivation).

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Strength/Endurance Training

• Simulate sport movement (2-3x per week 1-3 sets
  of 10-15 reps)
• Double leg movements
• Squats
• Deep Squats
• - Overhead Squat
• Single leg movements
• - Lunges
• Touch Downs
• Cone Touches

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Component 5Power

• Can be easily fit into practice plan
• Power is the ability generate force. Strength
  Speed Power.
• Plyometrics (1-2x per week 1-3 sets / 80-120
  contacts, depending on age)
• Teach jumping and landing
• Injury prevention
• Teach sport-specific explosiveness

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Power Training

• Vertical Power
• - Squat Jumps
• Horizontal Power
• - Obstacle Jumps
• What does your sport primarily involve?

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Component 6Developing Straight-Ahead Speed

• 3 areas of focus
• Sprint techniques and mechanics
• Speed Strength
• Speed Endurance

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Speed Techniques Mechanics

• Posture Stand tall
• Arm action shoulders to pockets punch arms
• Leg action Knee up, heel up, toe up (Triple
  extension)

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Speed Strength

• Assisted Speed
• - Objective to develop stride rate
• Resisted Speed
• - Objective to develop stride length and
  acceleration

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Speed Strength

• Resisted Speed (1-2x per week 4-6 reps)
• Strap Pulls
• Parachutes
• Tire Pulls
• Assisted Speed (1-2x per week 4-6 reps)
• Let-goes
• Down Hill Runs
• Bungee Cords

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Component 7Lateral Speed - Agility

• Agility is the ability to decelerate, accelerate,
  and change directions while maintaining body
  control without decreasing speed

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Agility

• Identify and develop the target movement patterns
• Identify and develop key movement combinations
• Identify key stimuli and subsequent reactions.

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Developing Agility

• Areas of focus
• Posture
• - Athletic position
• Visual focus
• - Look in direction of action
• Arm action
• - Punch to sprint
• Leg action
• Step in direction of travel
• hips and shoulders will follow eyes and feet

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Agility Training

• Starts, Stops, Restart
• Reaction (falling, square, lateral, reverse)
• Lines
• Cones
• Turns
• Box Drill
• Touch Downs
• General Movement Patterns
• Ladders
• Specific Movement Pattern
• Daily work intervals

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Component 8Metabolic Demands Anaerobic
Endurance

• Lactic Acid build up is the major cause of
  peripheral fatigue in anaerobic sports.
• Solution develop ability to recycle lactic acid.
  

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Metabolic Demands

• Metabolic Endurance (work capacity)
• Out of season preparation for increased work
  capacity
• Absolute Speed
• - Maximum efforts with full recovery
• Speed Endurance
• - Sustained effort equal to or exceeding game
  efforts.
• How long will your athletes have to produce
  effort?
• What distance will they travel in a competition?

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Speed Endurance

• Needs to be sport specific
• Ability to hold top speed for duration of
  competition segment
• Analysis of competition film
• By sport position
• Examples
• Baseball
• Soccer
• Basketball
• Must have a sport specific aerobic base to build
  on (appropriate work capacity)

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Component 10Recovery ? Whats recovery?

• Training recovery is the recovery between
  successive work-outs or competitionsthe period
  between the end of one work out and the beginning
  of the next.

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Recovery

• Control what you can control
• You can control what goes on at practice.
• Recovery practices
• Daily fluid intake
• Practice nutrition

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Recovery Practices

• Stretching
• Yoga
• Foam Rollers
• PVC
• Golf Balls

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Component 11Nutrition

• Pre Training
• During Training
• Post Training
• Influence Intake, Body Composition

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• If you see a turtle on a fence post you know
  that he didnt get there by himself.
• - Former WSU Director
• We can wait for the talented, or we can develop
  their talents.

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Component 12Putting it all together (?)

• What are the speed demands of your sport?
• What will be your area of focus (based on age,
  training age, sport)
• In-season or out-of-season?
• Give it time to work
• Keep data, give feedback

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Contact Information

• John P. Piper, MA, CSCS, ACSM-HFI
• Toppenish SD Performance Coach
• 509/945-1128
• jpiper_at_toppenish.wednet.edu

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References

• American College of Sports Medicine, American
  Dietetic Association, Dietitians of Canada.
  (2000). Nutrition and athletic performance
  Joint position statement. Medicine Science in
  Sport Exercise. Vol. 32, No. 12, pp. 2130-2145.
• Bompa, T.O. (2000). Total training for young
  champions. pp. 93-113. Human Kinetics, Champaign,
  IL.
• Bishop, P.A., Jones, E., Woods, A.K. (2008).
  Recovery from training A brief review. Vol. 22,
  No. 3, pp. 1015-1024. Journal of Strength
  Conditioning Research.
• Brown, L.E., Ferrigno, V.A., Santana, J.C.
  (2000). Training for speed agility and quickness.
  Pp 79. Human Kinetics. Champaign, IL.
• Faries, M.D., Greenwood, M. (2007). Core
  training stabilizing the confusion. Vol. 29, No.
  2, pp 10-25. Strength Conditioning Journal.
• Ischander, M. et. al. (July,2007). Progressive
  dehydration causes a progressive decline in
  basketball skills performance. Medicine Science
  in Sports Exercise, Vol. 39, 7, pp 1114-1123.
  American College of Sports Medicine.

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References

• Jeffreys, I. (October, 2006). Motor learning
  Applications for agility, part I. Vol. 28, 5, pp
  72-76. National Strength Conditioning
  Association.
• Jefferys, I. (December, 2006). Motor learning
  Applications for agility, part II. Vol. 28, 6,
  pp 10-14. National Strength Conditioning
  Association.
• McBride-Triplett, T. (no date). Lactic acid
  understanding the burn during exercise. Vol. 3,
  No. 4, pp Performance Training Journal.