Title: Top 15 Exercises for Speed/Power
1Top 15 Exercises for Speed/Power
- Chris Mattingly
- Lake Stevens High School
- Lake Stevens, Washington
2The only difference between a rut and a
grave is the depth.
- What current exercises are you using?
- Why are you using them?
- Are they addressing needs/weaknesses?
- Relative Strength!
3How to determine your exercises
- Examine the sport movement
- Is there a deficiency? If so where?
- Determine the performance gap.
- Prescribe the correct exercise for the gap.
Tanya Pater, LSHS grad 11.71
4VIKING TOP FIFTEEN
- Back Squat
- Hang Clean/Hang Snatch
- Reverse Hypers
- Glute Ham Raise
- Pullups
- Vertimax
- Pulls/Deads
- Single Leg Split Squats (Bulgarian Squats)
- Step ups (and variations)
- Power Runner
- Sleds (variations second presentation)
- St. Leg Dead Lift
- Bench Press
- Weighted Ab/Core Work
- Lunges (and variations)
5BARBELL SQUAT
Box Squats - Chains, Bands, Wt. Releasers Front
Squats Back Squats ½ Squats (not much)
Ashtin Mott Senior LSHS 100 10.7, 200
22.21, 400 48.8 (s)
6OLYMPIC MOVEMENTS(Hang and Power)
Issac Molstre 1474 yards. 100 11.1 400
50.64
- Push through heels
- Hips/Shoulders rise at same rate
- 2nd pull faster than 1st
- Triple Extension
7REVERSE HYPERS
Single leg/Isolation
Regular
Elise Page 800m 220.04
Taylor Cochran Senior Soccer
2x All State Midfielder
Signed with UCLA
8GLUTE HAM RAISE
Single leg/Dynamic
Regular/Iso
9PULL UPS
- Very good indicator of relative strength
- Upper body mechanics/force drastically influence
lower body mechanics/force. - Proper arm carriage/action and backside mechanics
(rear delts, rhomboids, lats). - Postural integrity.
10VERTIMAX
- Used in place of total body movements and in
addition to lower body movements (ex. Squats) - Very good developer of lower body power and hip
extension.
David McMurray East/West Football 226 - LJ,
11.1 100, 22.4 200 49.0 400 (s) 34 Vert.
(vertec)
11PULLS/DEADS
- Used from Hang or Deck
- Hamstrings, glutes, erectors
- How much weight?
- Used as Speed or Max Effort
- Deads St. Bar, Snatch grip, Trap Bar
12SINGLE LEG SPLIT SQUAT(BULGARIAN SQUAT)
- Excellent for hamstrings, glutes, hip
musculature. - Good Uni-lateral exercise.
- Tough on VMO
- Stretch on back hip flexor.
- Glute/QuadFlexS.L.
Raelynne Lee Senior LSHS Soccer 2x All Area
Midfielder St. Johns University Signee
13STEP UPS
Brittany Aanstad 2x State Champion Javelin
H.S. 15th Nationally _at_ 146-1
55 1/4 HJ, 110 PV, 179 LJ
Great Unilateral movement Glutes, Quads,
Hamstrings High Box Dont kick off back foot -
Can try st. leg and dorsi flexed (not here of
course!)
14POWER RUNNER
- Trains hamstrings as hip extensors not as knee
flexors as well as glutes and quads. - Can also be used in a running fashion or dual leg
drive. - Bands can be added for a more dynamic movement.
Runner
Reverse Leg Press
15SLED DRAGGING
- Single leg walking (front/back) for hip flexors
and glutes. - Lateral slides.
- Walking (front/back)
- GPP phase
- Imagination!
16STRAIGHT LEG DEADLIFT
- Great Hamstring developer.
- Flexibility
- Lighter weight 40 squat max
- All kids can do these.
Joey Bywater State Champion 3200 M
_at_ 903.97 All-Time State Soph. record by 5 seconds
17BENCH PRESS
- Increase upper body strength/power
- Not only how much liftedbut more importantly how
fast you are trying to move it! - (ex. 135 vs. 300)
- Maximum Effort (ex.)
- Board Press
- Floor Press
- Bands
Bill Gillespie, Head Strength coach Liberty
University 801 lbs.
18WEIGHTED CORE/AB WORK
- Some kids can do 1,000 crunches but cant jump to
a conclusion.
19LUNGES
- Mimics running motion
- Strength, Balance, Stability, Flexibility
- Barbell, D.B. Sleds
- Distance or reps
First Top Speed Lunge Second Acceleration
Lunge
20BUT WAIT, THERES MORE!
- Romanian Deadlift
- Back Extensions
- Good Mornings
- Pull Throughs
- Power Wheel curls
- Sprinters
- Weighted Hip Pops
Sprinters
Power Wheel curls
21Thank you for your time and patience!
Chris_Mattingly_at_lkstevens.wednet.edu 425-335-1515
Lake Stevens High School This presentation will
be posted on our Track Website. http//viking.lkst
evens.wednet.edu/sports/track/index.html