Welcome 1030 -1230 Speed – Keith Daniel 1230 1300 Lunch 1300 -1530 Hurdles – Ted Grey

No such thing as a stupid question Respect the opinion of others in the group, no sarcasm Write it down if you don’t want to ask out loud.

The only thing worse than no coach is………. ……a bad coach

Under trained is better than over trained

if your athletes get injured it is more than likely your fault

Have some principals and stick to them, then check again to make sure you are sticking to them!!!

They don’t care what you know until they know that you care Keith Daniel 07714 237 278 Keith.Daniel@fulleffect.co.uk

Morning Session: 1) How much speed is required and when to include it in your sessions 2) where to start with speed training for athletes at all levels 3) Skills and drills to effectively implement speed into every session.

Morning Session: How much speed is required and when to include it in your sessions: Element of speed in EVERY session. Preparation phase 10m, standing starts Flying 10m - 20m – max velocity mechanics Up to 40m – 60m 3 point starts Flying 30-40m max velocity mechanics

Morning Session: Where to start with speed training for athletes at all levels Stability / mobility / strength / power Ankle – unstable / lack of range Hip – “tight” / pelvis issues Trunk – weak / dysfunctional

How Strong, Too strong?? Dan John: strength standards Jim Wendler: 5 3 1 63kg female:102kg c/j, 78kg snatch DN: b/w 62kg, dead lift 170kg

How Strong, Too strong?? Muscles That Get Tighter (Tonic) Muscles That Get Weaker (Phasic) Upper Trapezius Rhomboids Pectoralis Major (Chest) Mid-back Biceps Triceps Pectoralis Minor (deep chest muscle) Gluteus Maximus Psoas (Those hip flexors that get bad press) Deep Abs Piriformis External Obliques Hamstrings Deltoids Calf Muscles  

Women’s Standards Women’s Standards Squat Movement 1. Proper Form in the Goblet Squat 2. Goblet Squat: 12K x 10 3. Double KB Front Squat: 16K x 10 4. Back Squat: 135 x 5 5. Bodyweight Back Squat 6. Bodyweight Front Squat 7. Bodyweight Overhead Squat Press Movement 1. Push Ups x 1 (Excellent Pushup) 2. One Arm KB Press: 10K x 5 per Side 3. Double KB Press: 12K x 5 4. Double KB Press: 16K x 5 5. One Arm Overhead Press: 1/3 BdWt 6. Bench Press: Bodyweight 7. Two Arm KB Press: 2/3 Bodyweight Hip Hinge Movement 1. Hip Hinge with Proper Form (From stand, floor and loaded) 2. Kettlebell Swing: 16K x 20 (Proper Form) 3. Double Kettlebell Clean: 16K x 10 4. Barbell Deadlift: 1.5 x Bodyweight (or 135×5) 5. Double KB Swings: 24K x 10 6. 5:00 Minute Snatch Test: 16K x 100 7. Barbell Deadlift 2 x Bodyweight (275lbs.) Pull Movement 1. Batwings, thumbs in armpits, 8K x 10 seconds 2. Bodyweight Row on Rings/TRX x 20 3. Bodyweight Row, feet elevated, x 10 4. Chin Ups x 1 5. Chin Ups x 3 6. Pull Ups x 3 7. Weighted Pull Up with 24 K

Men’s Standards Squat Movement 1. Proper Form in the Goblet Squat 2. Goblet Squat: 24K x 10 3. Double KB Front Squat: 32K x 10 4. Bodyweight Back Squat 5. Bodyweight Front Squat 6. Bodyweight Back Squat x 15 7. Bodyweight Overhead Squat x 15 Press Movement 1. Push Ups x 10 2. One Arm KB Press: 24K x 5 per Side 3. Double KB Press: 32K x 5 4. Bench Press: Bodyweight 5. One Arm Overhead Press: ½ Bodyweight 6. Bench Press: Bodyweight x 15 7. Two Arm KB Press: Bodyweight Hip Hinge Movement 1. Hip Hinge with Proper Form (From stand, floor and loaded) 2. Kettlebell Swing: 24K x 20 (Proper Form) 3. Double Kettlebell Clean: 32K x 10 4. Barbell Clean: Bodyweight 5. Barbell Deadlift: Double Bodyweight 6. Barbell Snatch: Bodyweight 7. Barbell Deadlift 2.5 x Bodyweight Pull Movement 1. Batwings, thumbs in armpits, 16K x 10 seconds 2. Bodyweight Row on Rings/TRX x 20 3. Bodyweight Row, feet elevated, x 10 4. Chin Ups x 5 5. Pull Ups x 8-10 6. Pull Ups x 15 7. Weighted Pull Up with 48 Kg

Where to start with speed training for athletes at all levels Morning Session: Where to start with speed training for athletes at all levels “Technique, technique, technique” 75% of max velocity after 3 steps Shin angle, 45deg, 7deg per stride vertical in 8, then trunk angle http://speedendurance.com/2010/10/04/carl-lewis-first-3-steps-out-of-the-blocks/

Picture perfect??

Where to start with speed training for athletes at all levels Morning Session: Where to start with speed training for athletes at all levels “Technique, technique, technique” 75% of max velocity after 3 steps Shin angle, 45deg, 7deg per stride vertical in 8, then trunk angle http://speedendurance.com/2010/10/04/carl-lewis-first-3-steps-out-of-the-blocks/

Morning Session: Skills and drills to effectively implement speed into every session. Warm up 3 steps Max velocity