Slide 1 Designing Power Programs for Track and Field A Functional Approach. Slide 2. Slide 3. Slide 4 Tool 1- Plyometric Training

Transcription

1 Slide 1 Designing Power Programs for Track and Field A Functional Approach Indiana HSTCAA 2005 Michael Boyle Slide 2 Power Development- The Velocity Component (Neural ) Develop explosive concentric contractions, facilitate eccentric to concentric switching Slide 3 How Do I Develop Power Power development is neural. Power development is about how fast you move a load, not about the load. Three Methods 1. Plyometrics- BW vs. Gravity, lower body 2. Medicine Ball- moderate external load, total body, upper body, core 3. Olympic lifts- high external load, high technical demand Slide 4 Tool 1- Plyometric Training Do we have more questions than answers? Yes. Why do plyometrics make people so nervous? Can we do more harm than good? Yes. Look at your population. Plyometrics- A great tool in the right hands (don t let a kid play w/ power tools) Slide 5 What are plyometrics? Exercises designed to improve the switching from eccentric to concentric muscle action Are they just for legs? What comes first? Where do we start?

2 Slide 6 What is the Purpose of Plyometric Training The purpose is to train the nervous system- eventually. The other, more important, purpose is to develop the eccentric strength necessary to perform true plyometrics Slide 7 Plyometics or Jump Training? The reality is that true plyometric exercise needs to be preceded by a program of jump training for injury prevention. DON T SKIP THIS STEP Slide 8 Terminology- use the correct terms! Jump- two legs to two legs Hop- right leg to right leg or vice versa Bound- right leg to left leg Skip- two foot contacts per foot. Slide 9 Where do I Start? Lower Body- develop eccentric strength first Upper Body- don t start with bodyweight plyometric exercises. ( Push up etc.) Use the med ball for upper body. Slide 10 Misinformation- Or, don t believe everything you read. You need to be able to squat 2x s bodyweight? This only eliminates about 90 % of all the athletes I have ever coached. Don t do plyos with young kids! It s OK to kill their joints in figure skating or gymnastics at a young age but, don t attempt a box jump. Has anyone who writes this stuff heard of gravity or common sense?

3 Slide 11 Well is this plyo program really a plyo program? Probably not in the first 9 weeks but, who cares! Its really a program to safely improve power. This a series of power development progressions I will always willingly train the tortoises of the world. Slide 12 More Misinformation Resist, Repel etc.? Elastic Strength without eccentric strength can be a problem ( i.e. basketball players patella tendonitis) No true plyos with beginners unless you have a financial interest in a PT clinic or Orthopedic practice. Slide 13 Good Plyos are Quiet Plyos Athletes or clients who perform plyometric drills well are literally seen and not heard. Does the sound make a difference? Absolutely! Every noise you hear on a box, track or floor is being transferred to a joint somewhere. Slide 14 Phase 1- Stabilization ( Gravity Reduced) The step everyone skips, I used to also. Linear- Box Jump, emphasise C of G movement, not knee lift (jump height, not box height) Lateral Single Leg Up Contradiction- linear always begins with double leg, gravity reduced. Lateral begins with single leg. Slide 15 Developing Eccentric Strength Understand true eccentric strength The ability to decelerate and stabilize is the essence of eccentric strength eccentrically decelerate and isometrically stabilize Ex.- Linear Plyo Progression, Lateral Movement Progression _

4 Slide 16 Eccentric Strength- Phase 1 Slide 17 Gravity Reduced Slide 18 Pearls of Wisdom Jump and land from the same position- Jim Radcliff The bigger the athlete, the smaller the obstacle- Al Vermeil Slide 19 Phase 2- Stabilization ( Intro Gravity) Linear- Hurdle Hop + Stick Lateral- Zig/Zag Bound + Stick What s the difference. Increase in gravity. We are no longer jumping up, we are jumping out. Greater eccentric stress. If it s not quiet, with a solid stick go back to phase 1. Slide 20 Linear Stability Progression- Phase 2

5 Slide 21 Lateral P2- Increase Gravity Slide 22 Phase 3-Multiple Jumps/ Intro of Elastic Component Slide 23 Lateral w/ Elastic Intro Slide 24 Phase 4- Multiple Jumps/ Elastic Response True Plyos Hurdle Hops, Lateral Bounds, Crossover Bounds. Slide 25 Power- Plyometrics- ( BW)

6 Slide 26 Tool 2- Olympic Lifting The best tool in the right hands Hang above knee only- it s not about the sport of Olympic lifting, it s about power for sport Don t put square pegs in round holes What makes you a good athlete (height) may make you a bad olympic lifter from the floor Slide 27 Power- Olympic Lifts- Ext. Load Slide 28 Snatch vs. Clean Slide 29 How Many Arms Do You Throw With? Slide 30 Tool 3- Med Ball- Olympic Lifts for the Trunk

7 Slide 31 Power- Torso Medicine Ball Throws w/ Rotation Slide 32 Med Ball Progressions- Core Slide 33 Med Ball- Upper Body Slide 34 Med Ball- Total Body A great substitute for the Olympic lifts Slide 35 Conclusion Power Training should break down into resisted training for power, bodyweight training for power and medicine ball training for power. No one tool gets all the jobs done and no one tool is perfect for every job.

8 Slide 36 More Info Training with the Medicine Ball DVD Teaching Olympic Lifts to Athletes video Available at the Perform Better table or at performbetter.com