AGENDA. Can you Keep Up Training for Agility & Speed

Transcription

1 TRAINING FOR SPEED & AGILITY AGENDA Can you Keep Up Training for Agility & Speed A. POWER, AGILITY, QUICKNESS - What are they - Their interaction with each other - Benefits of training these modalities - Who benefits from this type of training B. PROGRAM PLANNING - Training Parameters & methodology - Exercise & Drill Selection - Red flags and conditions to consider C. WORKOUT - Warm-up - Ladders - Power Drills o Plyometrics o Box/Bench Drills - Cone Drills - Reaction Drills - Tape Drills - Group Activities

2 POWER - The ability to perform an explosive movement in the shortest time possible, resulting from the integration of maximum strength and maximum speed. - One of the most important determining factors in athletic success - Limiting characteristics: as velocity increases, force of muscle output decreases - Recommended that to improve power, first improve maximal strength, then improve velocity - Uses stretch-shortening cycle: rapidly stretching muscles eccentrically to generate greater force and power output in a short amount of time. Includes eccentric, amortization, concentric phases - Reactive Strength: the ability to switch quickly from the eccentric to concentric phase of the cycle. AGILITY - The product of a complex combination of speed, coordination, flexibility and power. - The basis for all biomotor abilities - Improved through adaptations in maximum strength (limiting factor is maximum strength) - Factors that Determine Agility: o Speed o Strength: concentric, eccentric, stabilization o Power: Rate of force development Stretch-shortening cycle o Anthropometric Variables: ex. Height, weight, body fat, limb length o Technique QUICKNESS - An individual s ability to quickly match appropriate movements to corresponding stimulus/cues - Affected by perceptual and decision making factors such as: o Information processing : how quickly the individual collects and interprets external sensory cues o Knowledge of situations o Decision-Making skills o Anticipation o Arousal Level: level of central nervous system activation

3 PHYSIOLOGICAL & BIOMOTOR CONSIDERATIONS Agility and quickness both set foundations for and are directly impacted by other primary biomotor abilities. Understanding the interactions between them and how these other facets limit agility and quickness will ensure success when programming this type of training. (source:nsca Developing Agility and Quickness) Strength Endurance Speed Coordination Flexibility Muscular End Speed End Agility Mobility Power Max Strength Anaerobic End Aerobic End Max Speed Perfect Coord. Full Range

4 AGILITY Perception & Decision Making Change of Direction Speed Visual Scanning Anticipation Straight Sprinting Speed Leg Muscle Qualities Pattern Recognition Knowledge of Situations Strength Power Reactive Strength Anthropometric Variables Technique Foot Placement Adjustment of strides to accelerate and decelerate Body lean and posture BENEFITS/IMPLICATIONS These biomotor abilities are often the limiting factors in an athlete s or clients capabilities, and once training in these area s is implemented into a program the athlete/client will move beyond plateau s and improve performance. To The Athlete: - Improves the ability to quickly change directions - Improvements to acceleration/deacceleration - Improved coordination and proprioception To the Everyday Athlete

5 - All of the above! - Daily activities require quick reactions (ex. Driving), rapid direction change (ex. Avoiding someone who crosses your path on a busy street) and acceleration (ex. Running to catch your toddler before they touch the stove). PROGRAM DESIGN CONSIDERATIONS - As with any training modality power, agility & quickness training must be introduced in an intentional, well thought out way - When adding this training to a client/athletes programming consider: o Appropriateness of the drills: consider clients limitations, goals, age, physical ability o Training volume: power, agility and quickness rely predominately on the ATP-CP system for energy, which is a limited supply. Duration of training sessions should be limited in initial phases o Activity-Specific Training: applying drills that are derived from specific activities/tasks ex. job specific motions o How does this fit into your clients macro/micro cycling INTEGRATING INTO PROGRAMMING - FITT Principle! Program Planning Understanding periodization methods is the first step in learning how to integrate agility and speed training into your program design. In Summary: If following a Yearly Phased Plan that is broken into macro-cycles (ex. 2-3 months) and microcycles (the 7 day weekly plan): Here is an example of a general Periodized Plan for Combat Sports. Where do you think agility/quickness training could be insterted? Phase of training Macro Cycles Preparatory (ex. Sept-Feb) Competitive (ex. Mar- Jun) Transition (ex. Jul-Aug)

6 Periodization of Strength Anatomical Adaptations Maximum Strength Conversion to power/muscular Endurance Maintenance of power/musc endurance Cessation of strength training Compensation training Periodization of Energy Systems Lactic Acid Aerobic CP CP Lactic Acid Aerobic LA CP Aerobic CP LA Aerobic Sport Specific Games Source: Periodization Training for Sports, 2 nd Edition, Tudor Bompa, Michael Carrera CP = Creatine Phosphate LA = Lactic Acid This of course is a very general guideline. For example it would be most beneficial to further the periodization of strength by cycling through Anatomical Adaptaions, Maximum Strength and Conversion to Power several times throughout the preparatory phase. MIJO Sport Approach to Program Planning: Still using the sport combat example, after many years of merging fitness and martial arts we have created a periodization method that incorporates more fight specific cycling. Where would agility/quickness fit into these macrocyles? Phase Preparatory (ex. Sept-Feb) Competitive (ex. Mar-Jun) Transition (ex. Jul- Aug) Macro Cycles Setting Foundations: Strength Sport Specific Leaning Out Maintenance Tactical Improve ments & Mental Game Offseason Training & Technical Training - SAMPLE EXERCISES/DRILLS POWER & PLYOMETRICS 1. Bodyweight - Length Drills: o Long Jumps o Lateral Jump squats o Switching Lunges with/without forward movement

7 o Moving Plank Jacks - On the Spot: o Lower Body Plyo Circuits: Jump Squat/Switch lunge/moguls Low-high jump squat/lunge & knee/ o Drop-squats o Jump Squat w/90 degree turn (low/high) o Skaters: plus SL burpee, lateral & curtsey lunge 2. Box Drills - Bench/Box Drills o One foot stays on bench Single Knees (facing bench) Double Knees (facing bench) One hop back knee (facing away) One hop in knee (facing bench) Split Squat Jump Plank Slalom onto box Single front kick (facing away) Single turning kick (facing away) One hop back kick (facing away) One hop forward kick (facing away) - Box Jumps o Jump on/step off o Jump on/jump off o Lateral Jump on/step off o Lateral Jump on/jump off o Split Jump on/step off (using step) o Split Jump on/jump off o Toe taps o Switching Jumps 3. BOSU Plyometric Drills Perform for time, 2-6 rounds of each - Lower Body o Two Foot forward jump o Two foot lateral jump o In/Outs Jump Up o Power Skater L/R

8 o Combination Drills - Upper Body o Push up Lateral Transfers o Push up Jump Ups o Hip Pops - Lower Body o Dome Vertical Jump o Dome 90degree jumps L/R o Dome 180degree jumps L/R o Lunge to Knee up Jump o Switching Lunges o Combination Drills - Double Balance Trainer o Split Forward Jump o Lateral Jump Transfer o Power Skaters o Split Vertical Jump o Split 180degree jump o Split Switch Lunges o Split Lunge 180degree jumps L/R - Line Drills o In/Out Stepping o Jump Sticks o Drop/Jump Sticks o Power Skater 4. Battle Ropes & Plyometrics - SA/Lateral Switch Lunge - SA 90 degree Jump Squat - 2 Arm Peak swing w/switch Lunge - Lateral Jump Squat & Two arm wave - AGILITY & SPEED 1. Warm-up - Skipping o Knees up, boxer kicks, ½ jacks, scissors, Double unders - Quick Feet Drills o Forward/back (both/sl), lateral (both/sl), ½ jack, diamond (both/sl), W (both/sl), scissor

9 2. Ladder Drills - Single running steps (low and high knees) - Double Running Steps (low and high knees) - Lateral Double Steps (low and high knees) - Feet in/out (stepping and hopping) - Two foot hop (singles and doubles) - Two hop forward, one hop back - Three hop forward, one hop back - Lateral Hops (singles and doubles) - Lateral Hops, one rung between feet o Single hops o Two hop forward, one hop back o Three hop forward, one hop back - Outside Ladder: Lateral two feet in/two feet out - Angled hops: one foot in, one foot out (each foot hits each hole) - Drop Squat to SL - Lateral Switching Lunges - Power Skater - Lateral Two foot hop to curtsey lunge - Plank jacks (on the spot) - Lateral Plank scissors (with hands) 3. Tape Drills/Target Drills a. 4-8 tape lines b. Moving in athletic stance i. single hop forward/back ii. Double hop forward/back iii. Front foot step, single hop 4. Reaction/Cone Drills a. Get-ups (can be directional kneeling, lying on stomach or back) b. Whistle Drills i. Running forward/back ii. Sliding iii. Transition between two speed based exercises c. Ball Drops d. Partner Shadow Drill e. Triangle Drill

10 f. Pro-Agility Drill g. Other Cone Drills